Protein diet for weight loss

The time for sunshine, relaxation, flying clothes and bikini is over. Beautiful ladies have already managed to relax a bit and even pamper themselves with something very tasty and no less "very" high in calories. There is no doubt that a little joy makes everyday life brighter and more positive. The main thing is to tell yourself to stop in time! Otherwise, the appearance of excess weight very quickly and, as experience with weight loss shows, will long bring insecurity, negativity and problems into your life.

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

To be perfect must be perfect?

Before we talk about diet, let’s see if there is such a thing as an "ideal weight". The answer seems to be absolutely obvious, as the entire fashion and "healthy" lifestyle industry tells us daily about the need to adhere to certain standards of beauty and, in a way, health. Ideals that are not invented by us and, of course, have nothing to do with understanding human nature and the biological mechanisms of our functioning. Nevertheless, we are all motivated to strive for certain standards, to show results in the pool, in the gym, in jogging on the street. The tragedy of the situation is that we are doing what is very right for our body, not because they bring satisfaction and benefit, but only for compliance. We do not control our well-being, we do not observe the signals that the body gives, we measure and weigh our body! And, as a result, we will only aggravate the situation.

All, permeated, conscious, ready to act and how to start? You need to start with your own definition of imperfect weight. The same, individual for each of us, but causes the same discomfort and dissatisfaction.

What is an imperfect weight?

Try entering a query in any search engine to determine the ideal weight and you will get links to dozens of calculators and spreadsheets. And none of them take into account:

• Your inheritance (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 mode of your diet.

If you put everything together, then it becomes clear that each of us has our own, individual imperfect weight. How do you know when it's time for action? If you encounter one or more of the following points, your weight is far from ideal:

• Your weight is negatively affecting your health - your overall health has deteriorated, you are getting tired faster, your joints and back are bothering for the first time, you are experiencing shortness of breath, your blood pressure is rising periodically, your bowel function is failing;
• Weight loss will be followed by fatigue and constant tiredness. You can not perform your usual activities (everything that requires mobility and physical endurance), you need to limit clothing, feel uncomfortable on public transport or in crowded places, start adjusting your life and work plans to your weight. What

Remember, if you are serious about taking care of yourself, start with a visit to a dietitian and endocrinologist. This will be the best thing you can do for yourself. Only specialists in the field of medicine and proper nutrition together can help you maintain good health and improve your quality of life. Do not forget about the need for constant physical activity in your life.

What is a protein diet

How can you change your menu to lose weight, which prevents a full life? A high-protein diet - a diet based on protein-rich foods and significantly restricting carbohydrates and fats - can help you do just that. 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 proteins that regulate metabolism in our body. So it is possible to avoid the main disadvantage of any diet - the reduction of protein intake in the body, which in turn leads to rapid depletion of the body (internal organs, which receive less protein, begin to withdraw them out of muscle tissue). All this leads to weakness, poor physical well-being and skin fatigue.

The benefits of following a protein diet

The benefits that distinguish a protein diet from any other type of diet are quite important:

• Maintaining a healthy muscular system;
• The ability to combine diet even with serious physical activity;
• Inability to develop such a painful complication as anorexia;
• Exhaustive, lack of feeling of stress (protein food is absorbed by the body for 3-4 hours);
• A protein diet contains a large amount of fiber, which ensures the smooth functioning of the intestines;
• Due to the rather slow, gradual weight loss, without much effort, it is possible to maintain the required weight after leaving the diet;
• Good health - there is no weakness, dizziness and nausea, which is typical for other types of diets;
• Blooming appearance, there is a real rejuvenation of the body - improves the condition of the skin, hair and nails.

It is important to remember that the maximum effect on the health of your body is possible only if you follow the rules of diet and exercise along with physical activity, all the organs and their systems must be exercised.

Disadvantages and contraindications of a protein diet

When you decide to restructure your diet according to the principles of the protein diet, remember - there are no ideal diets! Any diet has certain limitations or exceptions, which means that the load on your body will definitely increase. It is for this reason that one can not say about the disadvantages of following a protein diet.

1. A protein diet should be short-term. Long-term intake of protein foods causes problems with the skeletal system (excessive intake of proteins causes calcium to leak out of the bone tissue, making the bones very fragile).
2. Prolonged restriction of carbohydrate intake can adversely affect overall performance.
3. The nervous system is also under attack, which responds to a lack of sufficient fat in food - the basic material for the reproduction of nerve cells. The main signs of this condition are increased nervousness and irritability.
4. Prolonged protein diet can upset the balance of blood particles - hemoglobin production increases dramatically.
5. Protein food leaves a large amount of "spoilage product", which causes a load on the kidneys (for their excretion).

Protein diet menu

The protein diet menu should be based on several principles that ensure the necessary results (for example, weight loss by 10 kg):

1. Protein makes up at least 60% of the total diet.
2. Avoid constant food, for which protein products with a long digestion cycle are preferred.
3. During the day, there should be at least 5 or 6 meals, and the interval between them should not exceed 3 hours.
4. Refuse to roast, all dishes should be boiled, baked or steamed.
5. For a better nutritional balance, certain vegetables and fruits can be added to the diet.

Existence of regular physical activity on the body.

The main products of a protein diet

Meat products	Chicken, turkey, veal, rabbit Exceptions: lamb, pork (high fat content)
Low-fat varieties of fish (Not more than 4% fat)	Pink salmon, pollack, cod, navaga, perch, pike, gray
Dairy and fermented milk products with no more than 3-5% fat	Kefir, yogurt, cottage cheese, hard cheese
Cereals	Rice, oats, buckwheat
Პური	Only whole grains
Vegetables	All "green" vegetables, as well as any other small amount, 2-3 times a week
Drink	Sour fruit drinks and sugar-free homemade compotes and juices (diluted 1: 1 with mineral water), herbal tea and herbal tea, sugar-free coffee
Butter	Olives, flax seeds, sunflowers - in strictly limited quantities
Mushrooms	boiled
Eggs
Legumes

Among the products banned for use are several basic:

• Flour products - pasta, baked goods, bread;
• Sugar and sugar-containing products and dishes - baked goods, ice cream, chocolate, sweets, ready-made juices, fruit drinks, etc .;
• Any sausage product;
• Butter;
• Potatoes and dishes containing them;
• Alcohol and any product containing alcohol;
• Fast food and industrial comfort food.

ᲛImportant! Regardless of which protein diet option you plan to use (short-term or long-term), keep in mind that a diet meal can not be more than 1 time in 6 months.

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

The main feature of such a "fast" protein diet is the complete absence of food, strict adherence to 3 meals a day and the prohibition of any, even the most insignificant physical activity. At the same time, it is permissible to use unsweetened herbal tea in between meals.

• Breakfast - 1 boiled chicken egg, boiled in any form (steep, fried, etc. ), can be replaced with quail eggs, taking into account the caloric content;
• Lunch and dinner - 150-200 grams of low-fat cottage cheese (not more than 3-5% fat) and tea without any sweeteners (sugar and honey are not allowed);
• Fluid consumption - at least 2 liters per day;
• Last meal no later than 18: 00.

When leaving a short-term protein diet, follow the principle of gradualness, so as not to harm your health, add foods and increase their number gradually, over 1-2 weeks. Start by adding grains and fruits, then add dairy and sour milk products (observe the fat content of the products).

Unfortunately, as much as we do not want to, but it is difficult to call such a balanced diet, during a protein diet (especially short-term), the body experiences an acute deficiency of vitamins and minerals. To reduce the possible negative consequences of such restrictions, about a week before the diet, start taking vitamin complexes designed for long-term intake (1 to 3 months).

When you decide to start a fast protein diet, evaluate not only your current physical condition, but also the emotional and intellectual stresses you may have ahead of you during this period. Give up the diet (or change it over time) if:

• You have recently suffered from a medical illness;
• You are facing a period of serious physical, intellectual or emotional stress;
• You are over 50 years old;
• 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 any diet is categorically impossible during pregnancy and lactation.

If you want to plan a larger period of the protein diet menu, for example, for a month, then it is better to contact a specialist. They will not only be able to compile the diet based on the permissible caloric content and list of permitted foods, but also make it as balanced as possible.