Protein diet to lose weight

It's time for sun, relaxation, flying clothes and bikinis. Beautiful ladies have already managed to relax a bit and even entertain themselves with something very tasty and less "too" high-calorie. Undoubtedly, small joys make daily life brighter and more positive. The main thing is to stop on time! Otherwise, overweight will appear very quickly and, as experience has shown, will bring insecurity, negativity and problems to your life for a long time.

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

Should it be perfect?

Before we talk about diet, let's see if there is such a thing as "ideal weight". The answer seems obvious, because the entire fashion and "healthy" lifestyle industry tells us that we need to adhere to certain beauty standards and some kind of health every day. Ideals that we did not invent and, of course, have nothing to do with understanding human nature and the biological mechanisms of our activity. Nevertheless, we have every motivation to strive for certain standards, to show results in the pool, gym, street running. The tragedy of the situation is that we do things that are very true for our bodies, not because they bring satisfaction and benefit, but only for compliance. We do not monitor our health, we do not monitor the signals given by the body, we measure and weigh our body! And as a result, we aggravate the situation.

All, perceived, perceived, ready to move and where to start? You should start with your own definition of perfect weight. The same is true for each of us individually, but causes the same anxiety and dissatisfaction.

What is perfect weight?

Try to write a query to any search engine to determine the ideal weight, and with them you will get links to calculators and tables. And none of this will be taken into account:

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

When you put everything together, it becomes clear that each of us has a unique, imperfect weight. How do you know it's time to move on? If you encounter one or more of the following points, your weight is far from ideal:

• your weight has a negative effect on your health - your general health deteriorates, you start to get tired faster, your joints and back become restless for the first time, shortness of breath appears, blood pressure rises periodically, intestinal function is very undesirable;
• weight begins to make unpleasant changes in your life. You can't do normal activities (anything that requires mobility and physical endurance), you have to limit yourself in clothes, feel uncomfortable on public transport or in crowded places, and start adjusting your life and work plans according to your weight. .

Remember, if you are serious about taking care of yourself, start with a dietitian and endocrinologist. It will be the best thing you can do for yourself. Only experts in medicine and nutrition can help you maintain good health and improve your quality of life. Remember that you need constant physical activity in your life.

What is a protein diet

How can you adjust your menu to lose weight that interferes with a full life? A high-protein diet - A diet based on foods high in protein and significantly limiting carbohydrates and fats can help. 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 our body's metabolism. Thus, the main drawback of any diet can be avoided - a decrease in protein intake in the body, which in turn leads to rapid depletion of the body (the internal organs that receive less protein begin to draw them from muscle tissue). All this leads to weakness, poor physical health and sagging skin.

Benefits of not following a protein diet

The benefits that distinguish a protein diet from other types of diets seem to be quite significant:

• maintain a healthy muscular system;
• the ability to combine such a diet with strenuous physical activity;
• impossibility of developing a painful complication such as anorexia;
• lack of tired, stressed hunger (protein food is absorbed by the body within 3-4 hours);
• protein diet foods contain a lot of fiber, which ensures the proper functioning of the intestines;
• due to quite slow, gradual weight loss, it is possible to maintain the required weight after leaving the diet without much effort;
• good health - no complete weakness, dizziness and nausea typical of other diets;
• There is a flourishing look, a real rejuvenation of the body - the condition of the skin, hair and nails improves.

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

Disadvantages and contraindications of a protein diet

Remember when you decide to rebuild your diet according to the principles of a protein diet - there is no ideal diet! Any diet comes with certain restrictions or exceptions, which means that the load on your body will inevitably increase. That is why it is impossible to talk about the disadvantages of following a protein diet.

1. The protein diet should be short-lived. Long-term intake of protein foods leads to problems with the skeletal system (the predominance of proteins leads to the leaching of calcium from the bone tissue, which makes the bones very fragile).
2. Prolonged restriction of carbohydrate intake can adversely affect overall performance.
3. The nervous system is also under attack in response to the lack of enough fat in the diet, which is the main material for nerve cells to multiply. The main symptoms of this condition are increased nervousness and irritability.
4. A long-term protein diet can upset the balance of blood particles - the production of hemoglobin increases sharply.
5. Protein foods leave behind a large amount of "rotten products", which leads to an increase in the load on the kidneys (to eliminate them).

Protein diet menu

The protein diet menu should be based on several principles that ensure the desired results (for example, to lose 10 kg):

1. Protein makes up at least 60% of the total diet.
2. Protein products with a long digestion period are preferred to avoid regular snacks.
3. There should be at least 5 or 6 meals a day and the interval between them should not exceed 3 hours.
4. Refusing to fry, all dishes should be cooked, steamed or steamed.
5. Certain vegetables and fruits can be added to the diet for a better nutritional balance.

Having regular physical activity in the body.

The main products of the protein diet

Meat products	Chicken, turkey, veal, rabbit Exception: lamb, pork (high fat content)
Low-fat fish species (fat content not more than 4%)	Pink salmon, pollock, cod, navaga, perch, pike perch, grayling
Milk and fermented milk products contain no more than 3-5% fat	Kefir, yogurt, cottage cheese, hard cheese
Cereals	Rice, oatmeal, buckwheat
Bread	Only whole grains
Vegetables	All "green" vegetables, as well as others in small quantities, 2-3 times a week
Drink	Sour fruit drinks and sugar-free home compotes and juices (diluted 1: 1 with mineral water), herbal teas and herbal teas, sugar-free coffee
Butter	Olives, flax seeds, sunflowers - in limited quantities
Mushrooms	Boiled
Eggs
Legumes

There are several reasons why products should not be used:

• flour products - pasta, bakery products, bread;
• sugar and sugar-containing products and food-bakery products, ice cream, chocolate, sweets, ready-made juices, fruit drinks, etc .;
• any sausage products;
• butter;
• potatoes and containers;
• alcohol and any product containing alcohol;
• fast food and industrial dishes.

It is important! Regardless of which protein diet options you use (short-term or long-term), keep in mind that dietary feeding periods cannot be more than once every 6 months.

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

The main feature of such a "fast" protein diet is the complete absence of snacks, strict adherence to 3 meals a day and the prohibition of any, even the most insignificant physical activity. At the same time, the use of sugar-free herbal teas between meals is allowed.

• breakfast - 1 boiled chicken egg, cooked in any form (steep, fried, 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%) and tea without any sweeteners (the use of sugar and honey is unacceptable);
• fluid consumption - at least 2 liters per day;
• last meal no later than 18: 00.

When going on a short-term protein diet, gradually add foods and increase the amount over 1-2 weeks to avoid damaging your health. Start by adding grains and fruits, then add milk and sour milk products (watch the fat content of the products).

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

When deciding to start a fast protein diet, evaluate not only your current physical condition, but also the emotional and intellectual stresses that may arise during this period. Give up the diet (or change it in time):

• have recently suffered from a medical illness;
• you face a period of severe physical, intellectual, or emotional stress;
• You are over 50 years old;
• if you have problems with the liver and / or kidneys, cardiovascular system;
• There have been (or are currently being diagnosed) bleeding disorders (increased risk of thrombosis) and signs of diabetes.

Of course, the use of any diet during pregnancy and lactation is definitely not possible.

If you want to set a menu for a longer period, for example, a protein diet for a month, it is better to contact a specialist. Not only will they be able to formulate a diet based on the allowable calorie content and the list of foods allowed, but they will also make it as balanced as possible.