The best diets for weight loss in a week

Protein is an essential element for the normal functioning of the body, it is responsible for the synthesis of hormones and enzymes responsible for metabolism, it is considered to be the main building material of new cells. Many diets limit the intake of protein foods, and thus a person begins to suffer from health problems. However, protein diets for weight loss are not such a fast, because they are based on such products.

Role of proteins in the body

Proteins are considered to be a very important nutrient in the human body. During the digestive process, they are converted into amino acids, which are needed for normal muscle growth, maintaining a healthy state and an active life. If they are in small quantities in the human body, this indicates changes in hormonal levels, chronic fatigue, or liver problems. Protein is especially essential for people who connect their lives with sports activities, since it is the main ingredient for building a beautiful relief.

General principles of nutrition

When looking at a protein diet for weight loss, you need to do a fraction every 3 hours, eating small portions, so the feeling of hunger does not develop. Foods with a high protein content should include: fish, tofu cheese, dairy products, seafood, and so on. If carbohydrate products are on the menu, then they are only allowed with a low glycemic index.

Cooking rules

When going on a protein diet, you should adhere to the following cooking rules:

1. For dressing salads, use only handmade sauces. It is recommended to replace mayonnaise with soy sauce, and to use kefir for dressing vegetables.
2. When preparing vegetable stew, it is important to add spices, it is recommended to use the following: ground ginger, oregano and curry. The selected spices should be added in small quantities, as they should be present in the dish only to emphasize the taste of the vegetables.
3. When cooking meat products, it is recommended to use the following spices as an additive: bay leaf, garlic, sweet peas.
4. It is recommended that the fruits be in the raw diet.
5. Use as beverages: tea, coffee, freshly squeezed juices, fruit drinks and fruit drinks.

Fad

The duration of the protein diet should not exceed two weeks, it is ideally recommended to adhere to such a diet from 1 week to 10 days. This suggestion is given in order not to reload the liver. The break must be at least 4 months. A 10 day protein diet is the most popular option.

Advantages and disadvantages

Benefits include:

• the high efficiency of that diet allows you to lose up to 10 kilograms, and in the case of obesity, much more;
• small adherence period;
• during the diet, unlike other diets will not be too eager to eat anything;
• the result obtained after the diet continues for a long time;
• the diet implies doing some kind of physical activity, for example: fitness, various exercises at home, a visit to the gym;
• the diet will be varied;
• you can independently choose the recipes for the dishes you eat.

Disadvantages of a high-protein diet for weight loss include:

• that nutrition has a significant burden on the internal organs, especially affecting the kidneys due to the consumption of large amounts of protein products;
• due to high protein consumption, an imbalance of minerals and vitamins essential for the body occurs;
• adherence to a diet can lead to disorders of the digestive system;
• there is a risk of water imbalance in the body;
• such a diet can aggravate chronic diseases and increase blood pressure.

Contraindications

Violations include:

• disorders of the musculoskeletal system;
• lactation period;
• disorders of the digestive system;
• any irregularities in kidney function;
• liver disease;
• period of childbearing;
• disorders of the cardiovascular system.

Versions

Different protein weight loss diets have been developed by different specialists.

Protein-carbohydrate

The difficulty of losing weight while adhering to a protein-carbohydrate diet is that when the calorie content of foods is restricted, not fat, but muscle tissue is burned.

There are 3 steps in this diet food:

1. Protein cycle. It usually takes 2 to 3 days. Due to glycogen loss due to lack of carbohydrates in the diet, the body gradually begins to burn adipose tissue. It serves as a fasting day.
2. Carbohydrate cycle. It takes from 1 to 2 days, during which time the human body is replenished with the main source of energy - carbohydrates.
3. Mixed cycle. Within 24 hours, one eats a moderate diet, proteins and carbohydrates are added to the menu.

Atkins

In this diet, fish and meat are in the diet in equal amounts with vegetables and fruits, and the consumption of carbohydrates is reduced, and fats and proteins are on the menu in unlimited quantities. Already in the first 14 days, you may lose from 3 to 5 kilograms.

Ducan

The main focus of the diet, developed by the nutritionist Ducan, is to reduce carbohydrates as low as possible, only proteins are present in the diet, and in order to improve digestion, bran is included in the diet. The technique is divided into 4 stages, each with an individual length. The diet is quite effective, and after 5 days you can notice a weight loss of 3-5 kilograms.

The doctors

The basic rule of this diet is protein and carbohydrate alternate days. It allows you to lose about 7 kilograms of weight in 10 days, and in some cases one manages to get rid of even 10. You will need to eat 5 times a day, which will allow you not to go hungry.

Tips for sticking to this diet food:

• on a protein day, you will need to drink 1 glass of warm water on an empty stomach, and for breakfast eat a boiled chicken egg and herbs, which can be used as: celery, dill or parsley;
• before 3 pm, you must eat cooked chicken without skin, and you will need to eat at least 800 grams of meat per day, divided into several meals;
• on a carbohydrate day, you can eat up to 5 kilograms of vegetables in total.

What can you eat

If you decide to stick to a protein diet, first of all, you should know the list of allowed and prohibited foods in order to further formulate the right diet.

Protein foods

A protein diet suggests what you can and can't eat - the list of foods is presented below:

• seafood;
• lean meat;
• vegetables;
• soft and hard cheeses;
• vegetable oil;
• cereals, as an additive to the soup;
• offal: kidneys, liver, chicken giblets, tongue and other;
• egg white;
• dried fruit;
• low fat dairy products.

How to choose meat

Lean meat is the main protein content, which is why it should be included in the diet when following this diet. It is recommended to give priority to the following meat products: duck, chicken, lamb, beef and turkey.

The following types of meat products should be excluded from the diet:

• sausages;
• sausages;
• canned meat;
• pork;
• smoked meat.

Protein drinks

Beverage options:

1. Mix one tablespoon of nuts with a tablespoon of honey and add the resulting mixture to a glass with 200 grams of kefir.
2. For cooking, you will need to take 130 grams of low-fat cottage cheese, 1 teaspoon bran, one fruit and 130 grams of low-fat fermented baked milk.
3. In 250 grams of milk, add 2 tablespoons of oatmeal, one fruit, 1 pinch of cinnamon and 150 grams of low-fat cottage cheese.
4. In 150 grams of kefir, you will need to mix the following ingredients: 1 tablespoon cocoa, 1 tablespoon bran and 100 grams of low-fat cottage cheese.

Sample menu for a week

Protein diet for weight loss in the form of a menu for the week:

Monday

1. Breakfast. Tea or coffee with low-fat cottage cheese in the amount of 200 grams.
2. Lunch. 1 large orange.
3. Dinner. Brown rice in small quantities with cooked chicken fillet.
4. Snack. Protein drink.
5. Dinner. Fold boiled fish with vegetable salad.

Tuesday

1. Breakfast. Tea and 2 boiled eggs.
2. Lunch. 1 large apple.
3. Dinner. Baked chicken breast in the amount of 100 grams with a small piece of rye bread.
4. Snack. A glass of plain yogurt.
5. Dinner. Pollock baked with vegetable salad.

Wednesday

1. Breakfast. Buckwheat porridge with milk and coffee.
2. Lunch. Banana.
3. Dinner. Cheese soup with a small piece of black bread.
4. Snack. Protein drink.
5. Dinner. 200 grams of baked lamb with vegetable salad.

Thursday

1. Breakfast. Chicken omelet and unsweetened tea.
2. Lunch. Grapefruit and apple.
3. Dinner. Spinach soup with a crisp.
4. Snack. Curd cheese without additives.
5. Dinner. 150 grams of ground fish and fresh vegetables.

Friday

1. Breakfast. 150 grams of low-fat cottage cheese, coffee.
2. Lunch. 2 cheesecake without sugar.
3. Dinner. Liver in sour cream with vegetable salad.
4. Snack. Curd soufflé.
5. Dinner. Two egg omelets, fresh tomatoes.

Saturday

1. Breakfast. A few oat cakes and a glass of fermented baked milk.
2. Lunch. Apple.
3. Dinner. Vegetable broth, 150 grams of chicken breast, a slice of whole grain bread.
4. Snack. Milk jelly.
5. Dinner. Boiled beef in the amount of 150 grams with cabbage salad.

Sunday

1. Breakfast. Oat pancakes with tea.
2. Lunch. Two tangerines.
3. Dinner. Chicken cutlets with 200 grams of asparagus.
4. Snack. Protein drink.
5. Dinner. 200 grams of steamed fish, fresh vegetables.

How to find out

When the protein diet for 4 weeks in the form of a menu is over and the desired result is achieved, that does not mean that you should eat everything the next day. If you do this, the lost weight will return, and all previous attempts will be pointless. To prevent this, diet food should be withdrawn gradually.

To consolidate the results, you should get used to sugar-free tea and coffee, and not to eat flour and sweets in large quantities, or overeat fatty foods. It is recommended to drink a glass of water every time before breakfast and eat cottage cheese oatmeal or low-fat cottage. Vegetables can be eaten in any form other than frying. Also, the first time after you leave the diet, you should not eat potatoes, and gradually introduce your normal diet into the diet.

Why diet would not work

Numerous studies have proven that if the conditions of the diet are applied properly, it undoubtedly yields results in reducing body weight. However, there are cases when the numbers on the scales do not decrease or decrease at the end of the observance of such a diet.

The cause may be in several things. First of all, this can happen in the case of a person's very low physical activity, when eating a large amount of food. In this case, the energy that accumulates in food is not consumed and the kilograms cannot be burned in any way.

Secondly, the cause may be in the slow metabolism. First of all, such people should improve their metabolism, and then try to adhere to the diet again.

And perhaps the last factor in the absence of the desired result is the presence of constipation. Intestinal dysfunction should be cured, diet should be changed accordingly, and, if necessary, medical treatment should be sought.

Oidis

Some may think that the protein menu is very limited and monotonous, but in reality, they can be used to prepare a wide variety of tasty meals for a protein diet.

The first

Detailed way to make spinach puree soup:

1. Boil the chicken breast in 0. 5 liters of water until tender.
2. Without draining the broth, get the meat.
3. Wait for the meat to cool and cut into pieces.
4. Cut the frozen spinach.
5. Add chopped spinach to the broth, cook for 5 minutes;
6. Pour the chicken into the broth.
7. Pour 1/3 cup milk and beat using a blender.
8. Add spices to taste, you can use basil or nutmeg.

Cheese soup:

1. Boil the selected meat.
2. Wait for it to cool and cut it into pieces.
3. Pour 50 grams of cheese into the broth and add 3 diced egg whites.
4. Cook for 10 minutes and add the meat pieces.

Second

Liver in sour cream:

1. Separate 500 grams of liver from the veins.
2. Grate the carrots on a coarse grater.
3. Cut the onion into half rings.
4. Fry vegetables until golden brown.
5. Add 2 tablespoons of sour cream.
6. Add raw liver and a little water.
7. Simmer until fully cooked, stirring constantly, for 15 minutes.

Chicken quilts:

1. Scroll half a kilogram of chicken breast through a meat grinder.
2. You will need to add 100 grams of grated cheese to the resulting minced meat.
3. Add raw egg.
4. Add spices.
5. Shape the cutlets with your hands.
6. Bake in the oven for 30 minutes.

desserts

Oat pancakes:

1. Mix half a glass of milk with 4 tablespoons of oatmeal.
2. Add the egg.
3. Salt.
4. Bake in a non-stick pan.

Jelly Recipe:

1. Boil 500 ml of milk in a saucepan.
2. Before the milk boils, add 5 chopped strawberries.
3. Dissolve 2 tablespoons of quick-acting gelatin in milk.
4. Mix the contents well.
5. Pour into molds.
6. Send to the fridge until solidified

Reviews

• The first review, his 25-year-old girlfriend: "The protein diet became very useful to me after I finished breastfeeding. First, I got the food option" 14 Day Protein Diet with Menu ", and startedI was sticking to it in order to lose weight. The extra 5 kilograms gained during pregnancy went away in a week and a half. It was easy to follow the rules, and since I have a great love for protein foods, I was just happy to be able to get results without too much effort. After all, you could eat almost everything I love. "
• Second review, 31 - year - old woman: "As I adhered to it, I realized that I don't really have a protein diet. I can barely stand it, because in my life I'm not a big fan ofI was a poultry chicken in the last days of the diet practically brought tears to my eyes, but my efforts were well - justified, because in the summer I managed to get the parameters I wanted. . "
• The third review, a 41-year-old woman: "There are a large number of unsuccessful experiments with diets that have ruined my health well. But when I walked on a protein diet, I immediately noticed a difference from theIt does not require strict restrictions on the amount of food consumed, the main condition is that the base of the diet should be protein. At the same time, the body received a lot of energy, and I could live normally without restrictionsAnd by the end of the diet, I was very pleased with the figure on the scales, which became 6 kilograms less, and did not return even after two years. "