Protein diet for weight loss

The time for sunbathing, relaxing, flying clothes and bikinis is over. Beautiful women have managed to relax a bit and pamper themselves with something very tasty and no less also "very" high in calories. Undoubtedly, small joys make everyday life brighter and positive. The main thing is to tell yourself to stop on time! Otherwise, the appearance of excess weight quickly and, as shown by the experience of losing weight, will bring insecurity, negativity and problems in your life in the long run.

But what if time is still lost? How to quickly return to normal at home? Is a protein diet so effective for every day?

Does the perfect have to be perfect?

Before talking about diet, let’s see if there is such a thing as an "ideal weight". It seems that the answer is really obvious, as the entire fashion and "healthy" lifestyle industry tells us every day about the need to adhere to certain standards of beauty and health. Ideals are not created by us and, of course, have nothing to do with understanding human nature and the biological mechanisms of our functions. Nevertheless, we are motivated by all means to strive to reach certain standards, to show results in swimming pools, gyms, on jogging streets. The tragedy of the situation is that we do things that are very right for our bodies, not because it brings satisfaction and benefits, but simply for compliance. We don’t monitor our well -being, we don’t monitor the signals given by the body, we measure and weigh our bodies! As a result, we only make things worse.

All, embodied, realized, ready to act, and to begin with what? And you have to start with your imperfect definition of weight. The same, individual for each of us, but causes the same discomfort and dissatisfaction.

How much is imperfect weight?

Try typing a query in a search engine to determine the ideal weight, and you’ll receive links to dozens of calculators and tables. And no one will take into account:

• your ancestry (genetic predisposition);
• the presence of chronic diseases;
• the number of fat cells in your body and their ability to store fat;
• metabolism (metabolism) in your body;
• your lifestyle - the presence of stress, sleep and wakefulness, your mobility, the quality and manner of your diet.

If you put it all together, then it becomes clear that we each have our own imperfect weight. How do you know when it’s time to act? If you face one or more of the following, your weight is far from your ideal:

• your weight has a negative impact on your health - your overall health deteriorates, you start to get tired quickly, your joints and back worry for the first time, shortness of breath appears, pressure increases periodically, bowel function leaves much to be desired;
• weight loss starts to make unpleasant changes in your life. You can’t do regular activities (all of which require movement and physical endurance), you have to limit yourself to clothing, you feel uncomfortable being on public transportation or crowded places, you start adjusting your life and work plans based on your weight. . .

Remember, if you are serious about taking care of yourself, start by seeing a nutritionist and endocrinologist. This will be the best thing you can do yourself. Only experts in medicine and proper nutrition, together, can help you maintain good health and improve your quality of life. Don’t forget about the need for the presence of constant physical activity in your life.

Is a protein diet

How can you tailor your menu in order to lose the pounds that interfere with full life? A high -protein diet - a diet based on foods that are high in protein and significantly restrict carbohydrates and fats - can help overcome this problem. With this nutrition technique, you can lose 14 kg in 3 months.

The basic principle of a protein diet is to eat foods that contain protein that regulate metabolism in our body. Therefore, it is possible to avoid the main drawback of the diet - a decrease in protein intake into the body, which in turn leads to rapid thinning of the body (internal organs, receiving less protein, begin to pull it) out of muscle tissue). All this leads to weakness, poor physical well -being and sagging skin.

The benefits of following a protein diet

The advantages that distinguish protein diets from other types of diets seem to be very significant:

• maintain a healthy muscular system;
• the ability to combine diet even with serious physical activity;
• the impossibility of developing painful complications such as anorexia;
• exhausting lack of hunger (protein foods are absorbed by the body for 3-4 hours);
• protein diet foods include large amounts of fiber, which ensures the smooth functioning of the intestine;
• because of the relatively slow weight loss, without much effort, it is possible to maintain the required weight after leaving the diet;
• good health - absolutely no weakness, dizziness and nausea, which are characteristic of other types of diets;
• blooming appearance, there is a real rejuvenation of the body - the condition of the skin, hair and nails improves.

It is important to remember that the maximum effect for the health of your body can be achieved only if you follow the rules of dietary nutrition in conjunction with physical activity, all its organs and systems must be performed.

Deficiency and contraindications of protein diet

When deciding to restructure your diet according to the principles of the protein diet, remember - there is no ideal diet! Any diet comes with certain limits or exceptions, which means that the load on your body will definitely increase. For this reason one cannot say about the disadvantages of adhering to a protein diet.

1. The protein diet must be short -term. Long -term protein food intake leads to problems with the skeletal system (major protein intake causes calcium dilution from bone tissue, which makes bones very brittle).
2. Prolonged restriction of carbohydrate intake can negatively affect overall performance.
3. The nervous system is also attacked, responding to the lack of sufficient amounts of fat in food - the main ingredient for the reproduction of nerve cells. The main signs of this condition are nervousness and irritability.
4. Long -term protein diets can upset the balance of blood particles - hemoglobin production increases dramatically.
5. Protein foods leave a large amount of "rotten products", which cause an increased burden on the kidneys (for their excretion).

Protein diet menu

The protein diet menu should be based on several principles that guarantee the achievement of the required results (for example, weight loss of 10 kg):

1. Protein makes up at least 60% of the overall diet.
2. Rejection from constant snacks, for this, preference is given to protein products with long digestive cycles.
3. During the day, at least 5 or 6 meals, and the interval between them should not exceed 3 hours.
4. Refusing to fry, all dishes must be cooked by grilling, boiled or steamed.
5. For a better nutritional balance, certain vegetables and fruits can be added to the diet.

The presence of normal physical activity on the body.

The main product of the protein diet

Meat products	Chickens, turkeys, cows, rabbits Exceptions: lamb, pork (high fat content)
Types of low fat fish (not more than 4% fat)	Pink salmon, pollock, cod, navaga, perch, pike perch, gray
Dairy and fermented products are not more than 3-5% fat	Kefir, yogurt, cottage cheese, hard cheese
Bijirin	Rice, oatmeal, soba
Bread	Wheat grains only
Vegetables	All "green" vegetables, as well as other vegetables in small amounts, 2-3 times a week
Drink	Sour fruit drinks and compotes and homemade juices without sugar (diluted 1: 1 with mineral water), herbal teas and herbal teas, coffee without sugar
Butter	Olives, flax seeds, sunflowers - in very limited quantities
Mushrooms	Boiled
Eggs
Beans

Among the products that are prohibited for use, there are several main products:

• flour products - pasta, toast, bread;
• products and dishes containing sugar and sugar-baked goods, ice cream, chocolate, sweets, ready-made juices, fruit drinks, etc . ;
• any sausage products;
• butter;
• potatoes and dishes containing them;
• alcohol and any products containing alcohol;
• fast food and industrial comfort foods.

Important! Regardless of which protein diet option you want to use (short -term or long -term), remember that the duration of a diet meal should not be more than 1 time in 6 months.

Short -term protein diet options (fast) (3 days)

The main features of the "fast" protein diet are the complete absence of snacks, strict adherence to 3 times a day and a ban on physical activity, even the most insignificant physical activity. At the same time, in meal intervals, the use of sugar -free herbal teas is allowed.

• breakfast - 1 boiled chicken egg, cooked in any form (steep, boiled, etc. ), can be replaced with quail eggs, taking into account the caloric value;
• lunch and dinner-150-200 grams of low-fat cottage cheese (not more than 3-5% fat) and tea without sweeteners (the use of sugar and honey is unacceptable);
• fluid consumption - at least 2 liters per day;
• the last meal no later than 18: 00.

While exiting a short-term protein diet, follow the principle of gradual, so as not to endanger your health, add food and increase the amount gradually, over 1-2 weeks. Start by adding cereals and fruits, then add dairy products and sour milk (note the fat content of the product).

Unfortunately, as we do not like, but it is difficult to mention such a balanced diet, in the period of a protein diet (especially short -term), the body suffers from severe vitamin and mineral deficiencies. To reduce the possibility of negative consequences of such restrictions, about a week before the diet, start taking vitamin complexes planned for long-term intake (from 1 to 3 months).

When deciding to start a fast protein diet, evaluate not only your current physical condition, but also the emotional and intellectual stress that may be present during this period. Leave the diet (or change the time) if:

• you have recently suffered from a medical illness;
• you face times of serious physical, intellectual or emotional stress;
• you are over 50 years old;
• you have problems with the liver and / or kidneys, as well as the cardiovascular system;
• you have previously (or are currently diagnosed) with bleeding disorders (increased risk of thrombosis) and signs of diabetes.

And, of course, the use of diet should not be done during pregnancy and lactation.

If you want to schedule a menu for a protein diet for a longer period of time, for example, for a month, then it is better to contact a specialist. They are not only able to compile a diet based on the allowed calorie content and list of allowed foods, but also make it as balanced as possible.