Protein Weight Loss Diet: 3 Menu Options, Pros and Cons of the Diet

Hello everyone! Today I will tell you how to lose 3 kilograms in 10 days without feeling hungry or doing strenuous exercise. We are taught that results are achieved only through hard work. However, there is a protein diet for weight loss, with which you can lose weight almost immediately, of course, with some conditions. Below you'll learn how to fit into those skinny jeans you never bought.Looking to the future – protein dietNot suitable as a permanent base, you can practice several times a year, 7 to 14 days each time.What we will discuss in this article:

• what is protein diet,
• When can it be used and to whom,
• Its advantages and disadvantages (we will definitely look at contraindications),
• permitted and prohibited products,
• About a few days' worth of food,
• Reviews from those who have personally tested the system.

What causes protein for weight loss?

What have you heard about protein diets? Many people often confuse it with keto nutrition. However, there are small but fundamental differences between these weight loss options. Take a look at the chart.

• Ketone macronutrient ratio: B - 20%, F - 75%, U - 5%;
• Proportions of macronutrients in a protein diet: B - 70%, F - 5%, U - 25%;

The high-fat system (keto) involves eating large amounts of fat-rich foods. If it's fish, it's the fattest one; if it's meat, it's definitely not lean. Most importantly, there shouldn't be any other elements. Carbohydrates, even complex carbohydrates, are prohibited; they can only be obtained from vegetables, herbs, and some other products.Instead, lose weight through protein foods, ban foods that are too fatty, and allow for small amounts of "long-term" carbohydrates at breakfast or lunch. Alternatively, you can consume unsweetened dairy and fermented milk ingredients.That is, you won't actually restrict your food, you won't feel hungry, and you'll lose size and weight. The most important thing is to maintain your caloric intake, protein foods are very filling and you may not get the calories you need at all, which will slow down the weight loss process. You can use a calorie chart to calculate this. There is a lot of this on the internet. Print and hang on your refrigerator for easy counting, or use the free app. The daily weight loss guideline for a less active lifestyle is 1200-1500 kcal.The best number of meals per day: five to six times, small and frequent. Coffee, unsweetened tea and water are allowed. Muscle mass is not affected and remains in place, and may even grow through physical activity.The advantages of this diet are due to the lack of fast carbohydrates:

• First, remove excess moisture,
• Second, tap into the reserves of your sides, hips, and belly.

Therefore, you lose weight quickly and see results immediately. This technique is also called "drying". Athletes actively use it before important competitions.

Protein Foods for Weight Loss: List

Let’s figure out what a protein product is. Many people may think differently about them.Here are the things you should buy during your diet:

• chicken breast and turkey,
• Starch and sugar free ham from the same bird,
• Veal, beef, rabbit,
• Low-fat cheese (cheese, feta, tofu),
• low-fat and unsweetened dairy products,
• cheese up to 9%,
• Sour cream up to 15%,
• Fish (preferably not too greasy), seafood,
• mushroom,
• vegetable oil,
• lentils,
• Egg,
• Whey protein (optional, but as a snack - a lazy man's salvation).

You should also include in your shopping list:

• Green vegetables and fruits (avoid overly sweet fruits, limit 1-2 per day),
• From cereals, oatmeal, buckwheat, brown rice (in moderation),
• Greenery.

Avoid frying because. . . it destroys amino acids. The ingredients are best stewed, roasted or boiled.

Here is a list of foods that should be excluded from your diet:

• candy (anything with sugar),
• Honey,
• buns and white bread,
• soda and any alcohol,
• Semi-finished products, including sausages and frankfurters (even if they have ideal composition),
• canned food,
• Spaghetti,
• High glycemic index grains (white rice),
• sauce,
• Spicy food
• Fast food and street food.

Let me remind you that this restricted list is only valid for 7-14 days. Then you can gradually introduce the ingredients.

Ideally, eat something prepared at home rather than in a cafe so you'll be happy on the scale and in the fitting room.

daily protein standard

Under normal circumstances, without physical activity, a person needs 0. 66-0. 8 grams. Protein per kilogram of body weight (World Health Organization). For weight loss on a protein diet, this standard is doubled. If you follow a protein diet, the standard intake is 1. 3 to 1. 6 grams. per 1 kg of body weight.The calculation takes into account not your current weight, but your desired weight.

How can excess protein not cause harm?

But it's important to clarify: A protein diet is not a healthy diet. In a sense, it is not balanced in terms of BJU and is suitable for limited time use. The best time is a week, up to 14 days. If it's too long, you could injure your body and create a long list of problems instead of a flat tummy. I will discuss this further.

By the way, for people who don't get enough protein in their daily diet, it might even be useful to switch to a similar diet - eating habits should be adjusted.

Amino acids in animal and plant foods are important for immunity, especially during the cold season. Residents of coastal countries are less likely to get sick due to regular consumption of fatty fish.Additionally, maintaining youthful skin is impossible without protein. Sagging, dullness, peeling skin, early wrinkles - these are the symptoms of a lack of meat and fermented milk in the daily menu.It is especially important for women to get all the trace elements. Their deficiency can lead to inflammatory processes in the female reproductive system, difficulties in conception, dizziness, etc.Pleasant side effects of this diet are decreased appetite and weight loss. Tested it myself – after eating a delicious steak, you won’t want to eat anymore soon. You completely forgot about the candy.Once, I took a course of fish oil and noticed that I started craving less sweets and cookies. But don’t rush to the supermarket to prepare just yet. Let’s see, is this menu right for you?

To whom and how much?

Although this diet has clear PP properties, it also has a number of limitations.

• First, there is an imbalance. Carbohydrates and fats will sag. Replenish vitamin and mineral deficiencies here.That's why it is not recommended to abuse this menu. One week, up to 14 days. This is a critical period after which the body understands that it is missing something and begins to rebel. But we don't want that. Ideally, take extra vitamins for seven to fourteen days. Of course, this must be agreed with your doctor.
• Secondly, the kidneys are under a heavy load, which means they are stretched to their limits. It shouldn't be like this.
• Third, it is recommended that the interval between meals be at least 3 months, preferably 6 months. That is, such emergency remedies cannot be used to combat New Year's gluttony, even after March 8. It's wise to do this only two to four times a year, with a proper shopping list and thoughtful recipes.

Who is suitable and not suitable for protein weight loss?

If you are in good health, are not allergic to amino acids or certain ingredients in the menu, and you want to lose up to 5 kg, you can safely switch to a protein diet.But, as always, I highly recommend consulting a doctor or registered dietitian before trying it yourself.Here is a list of contraindications when you should not consume large amounts of protein at dinner, lunch, and breakfast:

• pregnancy and lactation,
• kidney problems,
• diabetes,
• chronic disease,
• anemia,
• female reproductive system diseases,
• liver problems,
• Gastrointestinal disorders.

Additionally, children and teenagers should not eat only meat and dairy products. Their growing bodies require large amounts of carbohydrate fuel.

System advantages

Let's outline all the advantages of this system:

• A relatively safe way to lose weight. This is not a monolithic diet that wreaks havoc on your immune system, nor is it a ruthless detox. Reasonable amounts and healthy methods, nothing bad will happen,
• A weight loss system that really works. According to my friends, they really lost a few kilograms without any effort.
• Ideal meal at home. There are no complicated recipes or dishes. Very simple and easy to understand food, sold in every supermarket,
• I don't want to eat sweets at all and my appetite has decreased. this is true! I looked it up myself. Sometimes the need for dinner disappears entirely;
• Fasting days can be arranged even during holidays or travels (if you are strong-willed, of course),
• Easy to prepare dishes.

What about the disadvantages?

Disadvantages of Protein Nutrition

Don’t rush into buying chicken and eggs before reading these points:

• Relatively small food list. There are a variety of options, but some familiar ingredients are still banned. For example, the same potatoes,
• You may feel weak and nervous at first due to the lack of carbohydrates. Even true sugar withdrawal can occur. If you have a sweet tooth, be patient for a few days and it will get easier.
• Bowel problems. Constipation may occur due to lack of fiber. You can solve this problem by consuming raw vegetable oil, drinking at least one and a half liters of water and adding green salads to your menu,
• There is an ammonia taste in the mouth. This occurs when there is more protein in the body than usual. Just drinking more water will help a little bit,
• You need to exit the diet carefully. Many "nutritionists" write that the weight disappears and does not come back. Yes, this is true, but only if you gradually and correctly transition to a normal diet. Gradually add small amounts of complex carbohydrates, then sweets and starches,
• If you are in treatment or don’t want to stop drinking, you shouldn’t even start,
• You need to eat 4-6 times in small portions. This is not a definite minus. But when there is not enough time, it is difficult to find multiple opportunities to eat snacks at work.
• You need to think carefully about the menu so that it doesn't become boring and is at least somewhat balanced.

It's up to you to decide whether this weight loss method is right for you. Please read these points carefully and weigh your options and needs. If this weight loss method isn't right for you, there are many options for losing weight without compromising your health.

Protein diet for weight loss: menu for several days

I offer 3 meal options. You can swap and combine dishes at your own discretion. Add something of your own. I intentionally didn’t schedule it into a week because there are so many options. You will see it with your own eyes.

Option 1

breakfast

• two boiled eggs
• 30g cheese
• Green salad with a teaspoon of oil
• coffee

snack

After a few hours, have some natural yogurt or 5% cottage cheese, add a handful of your favorite nuts, and top with a spoonful of sour cream.

dinner

• Fish fillets of tilapia or catfish served with a small portion of brown rice (about a handful) and cucumber.
• Spinach or mushroom soup.

dinner

For dinner, make a stew with vegetables (no potatoes) and chicken. A few hours before bed - kefir.

Remember to drink several glasses of water between meals.

Option 2

breakfast

• 2 slices of whole wheat toast, spread with cream cheese, top with avocado and a piece of lightly salted fish.
• 1 hard-boiled egg and 30 grams of hard cheese.
• Coffee is the perfect start to the day.

snack

Cut a handful of nuts and vegetables into strips.

dinner

• Soup is a great first course for lunch. Any version without potatoes or rice.
• Grilled chicken tenders with spices under a cheese cap.
• A serving of broccoli or cauliflower.

dinner

• Braised chicken breast, 3 tablespoons buckwheat, cucumber salad with tomatoes, herbs and onions. Season with a teaspoon of oil.
• If necessary, before bed - a serving of 3. 2% whey protein in milk or kefir.

Option 3

breakfast

• Omelet with vegetables and braised turkey cubes.
• Buckwheat bread with feta cheese.
• Coffee or tea.

snack

Kefir with some unsweetened fruit. Sometimes I blend the ingredients in a blender to get a rich smoothie.

dinner

For lunch, make a now-popular bowl: mix a little cooked cereal (rice or lentils) on a plate, add chopped salted fish, your favorite veggies, avocado, an egg from a bag, The runny yolk will serve as the sauce. The result is a nutritious dish that lasts well into the evening.

dinner

• Soup made from chicken thighs and green vegetables (broccoli, spinach, celery, onions, cabbage, zucchini).
• Cucumber and canned tuna salad, bring your own juice.

As you can see, you will need the simplest recipes and quick meals.

What are people saying?

Girls I know say they go on a protein diet when they need to lose a few pounds quickly. According to them, this type of weight loss is one of the gentlest ways to lose weight in a lifetime. There is no need to strictly limit how much you eat; instead, you must force yourself to eat on time.This is what my friend said:

"I followed a protein diet for 7 days and lost 3 kg. No effort and hunger. The first two days I really wanted to eat sausages and sweets. It felt weird to drink tea without sugar. But on the third day, things started to changeIt's easier. On the plus side, I quit the habit of drinking sweet hot drinks. "