Hi everybody! Today I will tell you how to lose up to 3 kg in 10 days without feeling hungry and without intense exercise. We are taught that results come only through hard work. However, there is a high-protein diet for weight loss and, of course, with it you can actually lose weight in a short time under certain conditions. Below you'll learn how to fit into the skinny jeans you never bought.
Looking ahead - protein dietNot suitable as a permanent base, you can practice it for 7 to 14 days several times a year.
What we will talk about in this article:
- What is a high protein diet?
- when it can be used and for whom,
- its pros and cons (we will certainly consider contraindications),
- allowed and prohibited products,
- approximate amount of food for several days,
- reviews from people who have tested the system themselves.
What causes protein weight loss?
What have you heard about protein diets? Many people often confuse it with the keto diet. However, there is a small but fundamental difference between these weight loss options. Let's look at the diagram.
- Macronutrient to keto ratio: B - 20%, F - 75%, U - 5%;
- Proportion of macronutrients in protein diet: B - 70%, F - 5%, U - 25%;
The high-fat (keto) system involves eating large amounts of high-fat foods. If it's fish, it's the fattest. If it's meat, it's definitely not lean. And most importantly, there must not be any other elements. Carbohydrates, even complex ones, are prohibited, they can only be obtained from vegetables, herbs and some other products.
On the contrary, lose weight with foods rich in protein, prohibit eating too fatty foods and allow a small amount of "long-term" carbohydrates for breakfast or lunch. Additionally, you are allowed to eat unsweetened milk and fermented milk ingredients.
That is, you practically do not restrict yourself from eating, do not feel hungry, and at the same time lose volume and weight. The most important thing is to maintain your calorie intake, foods high in protein are very filling, you may not get the calories you need, which will slow down weight loss. It can be calculated using the calorie table. There are many of them on the Internet. Print and hang on the refrigerator for easy counting or use the free app. The daily norm for losing weight with a more sedentary lifestyle is 1200-1500 kcal.
Optimal number of meals per day: five to six times in small portions. Coffee, unsweetened tea and water are allowed. Muscle mass is not affected and remains in place, and can even grow with physical activity.
The advantages of this diet are due to the lack of fast carbohydrates:
- first, excess moisture is removed,
- and second, use reserves from the sides, hips and abdomen.
So you lose weight quite quickly and see results immediately. This technique is also known as "drying". Athletes actively use it before important competitions.
Protein-rich foods for weight loss: list
Let's find out what qualifies as a protein product. Many people may have different ideas about them.
Here's what you should buy during your diet:
- chicken breast and turkey,
- ham without starch and sugar from the same type of poultry,
- veal, beef, rabbit,
- low-fat cheese (cheese, feta, tofu),
- low-fat and unsweetened dairy products,
- fresh cheese up to 9%,
- sour cream up to 15%,
- fish (it is better not to eat too fatty), seafood,
- mushroom,
- vegetable oil,
- lentils,
- egg,
- whey protein (optional, but as a snack - a lifesaver for lazy people).
You should also include on your shopping list:
- green vegetables and fruits (avoid overly sweet fruits and limit your intake to 1-2 pieces per day),
- from cereals, leave rolled oats, buckwheat, brown rice (although in moderation),
- green trees.
Avoid frying because. . . it destroys amino acids. It is best to stew, grill or boil the ingredients.
Below is a list of what should be excluded from the diet:
- sweets (anything containing sugar),
- Honey,
- dumplings and white bread,
- soda and any alcohol,
- semi-finished products, including sausages and salami (even if they have an ideal composition),
- Canned food,
- pasta,
- grains with a high glycemic index (white rice),
- sauce,
- spicy food
- fast food and street food.
Let me remind you that this restricted list lasts only 7-14 days. Then you can introduce ingredients gradually.
Ideally, eat what's prepared at home, not at a coffee shop, and you'll be as satisfied on the scale as it is in the fitting room.
Protein quota per day
Under normal conditions, without physical activity, a person needs 0. 66-0. 8 g. protein per kg of body weight (WHO). To lose weight on a protein diet, this indicator is doubled. If you follow a high-protein diet, the norm is from 1. 3 to 1. 6 g. per 1 kg of weight.
The calculation does not take into account your current body weight but your desired weight.
How not to cause harm when excess protein?
But it's important to be clear: a high-protein diet is not a healthy diet. In the sense that it is unbalanced in terms of BJU and is suitable for time-limited use. The most optimal is a week, maximum 14 days. If you take it longer, you could harm your body and end up with a long list of problems instead of a flat stomach. I will focus on this point further.
By the way, for those who do not get enough protein in their daily diet, switching to a similar diet can even be useful - eating habits should be restructured.
Amino acids in foods of animal and plant origin are important for immunity, especially during the cold season. Residents of coastal countries get sick less often because they regularly eat fatty sea fish.
In addition, without protein, it is impossible to maintain youthful skin. Loose skin, dullness, peeling, premature wrinkles - among other things, these are symptoms of the lack of meat and fermented milk in your daily menu.
It is especially important for women to get enough trace elements. Their deficiency leads to inflammatory processes in the female reproductive system, difficulty conceiving, dizziness, etc. v.
Pleasant side effects of this diet are reduced appetite and weight loss. I tested it myself - after eating a good steak, you won't want to eat again anytime soon. And you completely forgot about sweets.
I once took a dose of fish oil and noticed that I started craving sweets and cookies less. However, don't rush to get ready to go to the supermarket. Let's find out if this menu is right for you?
To whom and how much?
Although the diet is clearly PP, it does have some limitations.
- First, it's not balanced. Carbohydrates and fats will sag. Added to this is vitamin and mineral deficiency.
That's why this menu should not be abused. One week, maximum 14 days. This is an important period after which the body will understand that it is lacking something and will begin to rebel. But we don't want that. Ideally, take extra vitamins for seven to fourteen days. Of course, after agreeing with your doctor.
- Second, the load on the kidneys is significant, which means they are working at the limit. It shouldn't be like this.
- Third, the recommended interval between diets is at least 3 months and preferably six months. That is, such a quick remedy cannot be used to combat gluttony in the New Year, even after March 8. Only two to four times a year, wisely, with the nameTailored food books and thoughtful recipes.
Who is and is not suitable for protein weight loss?
If your health is fine, you are not allergic to amino acids or certain ingredients in the menu, and you want to lose up to 5 kg, then you can safely switch to a protein diet.
However, as always, I highly recommend consulting your doctor or registered dietitian before experimenting on your own.
Below is a list of contraindications for which you should not eat a lot of protein at dinner, lunch and breakfast:
- pregnancy and breastfeeding,
- kidney problems,
- diabetes,
- Chronic diseases,
- anemia,
- diseases of the female reproductive system,
- life problems,
- gastrointestinal diseases.
Additionally, children and adolescents should not switch to eating only meat and dairy products. Their growing bodies require large amounts of carbohydrate fuel.
Advantages of the system
Let us outline all the advantages of the system:
- A relatively safe weight loss technique. This is not a mono-diet with a drastic impact on the immune system and is not a cruel detox method. With the right amount and a healthy approach, nothing bad will happen,
- A truly effective weight loss system. According to my friends, they really lost kilos without much effort,
- Ideal diet at home. No complicated recipes or dishes. The dish is very simple and easy to understand and is sold in every supermarket.
- I don't want to eat sweets at all and my appetite decreases. This is the truth! I tested it myself. Sometimes the need for dinner disappears completely,
- you can arrange fasting days even on vacation or while traveling (of course, if you have a strong will),
- easy-to-prepare dish.
What about the shortcomings?
Disadvantages of protein nutrition
Don't rush to buy chickens and eggs until you read the following points:
- relatively small list of food products. There are many options to choose from, but some familiar ingredients are still banned. For example, the same potato,
- There may be weakness and anxiety at first due to lack of carbohydrates. Even real sugar withdrawal occurs. If you have a sweet tooth, be patient for a few days, then things will get easier.
- problems with stool. Constipation can occur due to lack of fiber. You can solve the problem by taking vegetable oil in its raw form, drinking at least one and a half liters of water and including vegetable salads in the menu,
- smell of ammonia from the mouth. This happens when the body has more protein than usual. Here just drinking lots of water will help a little,
- You need to exit the diet carefully. Many "nutritionists" write that the weight goes away and does not return. Yes, this is true, but on condition that you gradually and properly transition to a normal diet. Gradually include small portions of complex carbohydrates and only then gradually add sweets and starchy foods,
- if you are in treatment or do not want to give up alcohol, you should not even start,
- you need to eat small portions 4-6 times. This point is not a definite minus. But when time is short, it can be difficult to find frequent snack opportunities at work,
- You need to think carefully about the menu so that it does not turn out to be boring and at least somehow balanced.
Whether this weight loss option is right for you or not, you decide for yourself. Please read these points carefully and consider your options and needs. If such weight loss is not suitable for you, there are many options on how to lose volume without harming your health.
Protein diet for weight loss: menu for several days
I offer 3 meal options. You can swap and combine dishes as you like. Add something of your own. I intentionally don't schedule it during the week because there are many alternatives. You will see for yourself.
option 1
Breakfast
- Two boiled eggs
- 30 grams of cheese
- Vegetable salad with a teaspoon of oil
- Coffee
Snacks
After a few hours, snack on natural yogurt or 5% cottage cheese with some of your favorite nuts, topped with a spoonful of sour cream.
Dinner
- Grilled tilapia or catfish with a small portion of brown rice (about a handful) and cucumbers.
- Spinach or mushroom soup.
Dinner
For dinner, make a stew with vegetables (no potatoes) and chicken. A few hours before bedtime - kefir.
Remember to drink several glasses of water between meals.
Option 2
Breakfast
- 2 whole grain toasts, spread with cream cheese, topped with avocado and a piece of lightly salted fish.
- 1 boiled egg, 30 grams of hard cheese.
- Coffee makes the perfect start to the day.
Snacks
Some nuts and vegetables cut into strips.
Dinner
- Soup is a good first dish for lunch. Any version of it does not contain potatoes or rice.
- Grilled chicken fillet seasoned with spices under a cheese lid.
- One serving of broccoli or cauliflower.
Dinner
- Braised chicken breast, 3 tablespoons of buckwheat, cucumber salad with tomatoes, herbs and onions. Season with a teaspoon of oil.
- If desired, before bedtime - one portion of whey protein in milk 3. 2% or kefir.
Option 3
Breakfast
- Omelet with vegetables and turkey stew pieces.
- Buckwheat bread with feta.
- Coffee or tea.
Snacks
Kefir with some unsweetened fruit. Sometimes I mix the ingredients in a blender and get a rich smoothie.
Dinner
For lunch, make a trendy dish today: mix some boiled cereals (rice or lentils) in a plate, add chopped salted fish, your favorite vegetables, avocado, aPut the eggs in the bag, the runny yolks will be used as sauce. The result is a nutritious dish that will last well into the evening.
Dinner
- Soup made from chicken thighs and green vegetables (broccoli, spinach, celery, onions, cabbage, zucchini).
- Cucumber salad and canned tuna in its own juice.
As you can see, you will need the simplest recipes and quick meals.
What are people saying?
Girls I know say they use a high-protein diet when they need to lose a few pounds quickly. According to them, such weight loss is one of the easiest things in life. There is no need to strictly limit food intake, on the contrary, you must force yourself to eat regularly.
Here's what my friend said:
"I did a protein diet for 7 days and lost 3 kg. Without effort and hunger. The first two days I really wanted sausages and sweets. It was strange to drink tea without sugar. Buton the third day, somehow things became easier. On the positive side, I quit drinking hot and sweet drinks. "