Protein diet for weight loss.
Protein diet for weight loss. A protein diet is great for fast weight loss and vigorous exercise. According to nutritionists, such a diet is quite varied and healthier than mono-diets.
Pros of a protein diet.
Losing weight comes at the expense of excess fat, not muscle mass, which avoids depletion. The principle of operation is as follows: when using protein as the main food and minimizing the amount of carbohydrates, the body has to draw energy from fat deposits, since protein serves only as a building material and is not energy-intensive enough.
At the first stage, excess fluid leaves the body, therefore, a protein diet is also called «drying». Then, being under stress, the body begins to burn muscle tissue and tries to accumulate even more fat — in order to avoid hunger days. It is at this stage that a large amount of protein prevents the muscles from leaving, replenishing the loss. If it is impossible to put the excess in reserves, the body begins to burn body fat.
Proteins take a long time to digest, so there is no feeling of hunger. This reduces the likelihood of «breakdowns», as there will not be a constant feeling of hunger.
Cons of a protein diet.
The increased protein content in the diet increases the burden on the kidneys and liver. Therefore, only healthy people can adhere to the diet, after consulting a doctor and no more than two weeks.
Meat food can be very high in calories, in which case weight loss will not occur with thoughtless consumption of proteins. It is important to count calories and not exceed the daily allowance, but only replace carbohydrates with proteins.
A decrease in carbohydrates in the diet is very stressful for both the body and the psyche. Sugars help the brain to work actively, so a lack of carbohydrates can affect mood and concentration.
Constipation can occur due to lack of fiber and increased protein digestion. You need to drink a lot to reduce the burden on your kidneys, and eat fresh vegetables and greens.
Menu for the week for a protein diet.
It is important to consume large amounts of high protein foods, replacing some of the carbohydrates and fats. Suitable for meat, fish, eggs, legumes, dairy products.
Day 1
Breakfast: two boiled eggs, tea without sugar
Lunch: 200 grams of lean beef, fresh carrot salad
Dinner: fruit salad dressed with yogurt
Before going to bed: a glass of kefir.
Day 2
Breakfast: black coffee, cottage cheese
Lunch: 200 grams of lean fish, steamed asparagus
Dinner: a slice of cheese, a glass of tomato juice
Before bed: a glass of plain yogurt.
Day 3
Breakfast: two eggs, coffee or tea
Lunch: lean beef 200 gr, stewed zucchini
Dinner: salad of tomatoes and cucumbers, a slice of cheese
Before going to bed: a glass of yogurt.
Day 4
Breakfast: apple, cottage cheese, tea
Lunch: fresh carrot salad, boiled chicken breast 200 gr
Dinner: stewed beans, turkey 100 gr
Before going to bed: a glass of kefir.
Day 5
Breakfast: a slice of whole grain bread, an omelet of 3 eggs, coffee
Lunch: cabbage salad, low-fat fish 200 gr
Dinner: a glass of tomato juice, a slice of cheese
Before going to bed: a glass of kefir.
Day 6
Breakfast: buckwheat porridge with milk, tea
Lunch: brown rice, boiled chicken breast 200 gr
Dinner: cottage cheese or savory cheese cakes
Before bed: a glass of yogurt.
Day 7
Breakfast: 2 boiled eggs, a slice of whole grain bread, tea or coffee
Lunch: meat or fish soup, cabbage salad
Dinner: 3 boiled carrots, a slice of cheese
Before going to bed: a glass of kefir.
results
The more the initial weight of the losing weight, the more «losses» will be during the diet. For example, with a weight of 100 kg and the presence of obesity, in two weeks you can lose 5 — 10 kg. At the same time, the diet is quite varied and will not cause aversion to a specific product, as it happens in mono diets.
