The protein diet for weight loss

The time for sun, relaxation, flying clothes and bikinis is over. Beautiful ladies have already managed to relax a bit and even treat themselves to something very tasty and no less "very" high in calories. Without a doubt, small joys make everyday life brighter and more positive. The most important thing is to tell yourself stop in time! Otherwise, the emergence of obesity will very quickly and, like the experience of losing weight, bring uncertainty, negativity and problems into your life for a long time.

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

Should the perfect be perfect?

Before we talk about diet, let's see if there is anything called "ideal weight". It seems that the answer is quite obvious, because the whole fashion and "healthy" lifestyle industry tells us every day about the need to adhere to certain standards of beauty and, something like that, health. Ideas that were not invented by us and certainly have nothing to do with understanding human nature and the biological mechanisms of our function. Despite this, we are motivated in every possible way to strive for certain standards, to show results in the pool, the gym, on the street jogging. The tragedy of the situation is that we do things that are very right for our body, not because they bring satisfaction and benefit, but solely for compliance. We do not monitor our well-being, we do not monitor the signals that the body gives, we measure and weigh our body! And as a consequence, we only aggravate the situation.

All imbued, realized, ready to act and to start with what? And you have to start with your own definition of imperfect weight. The same, individual for each of us, but causes the same feeling of inconvenience and dissatisfaction.

What is imperfect weight?

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

• your heredity (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 manner of your diet.

If you put it all together, it becomes clear that we each have our own, individual imperfect weight. How do you know when it's time to act? If you are facing one or more of the following points, your weight is far from your ideal:

• your weight negatively affects your health - your general health has deteriorated, you start to get tired faster, your joints and back are worried for the first time, shortness of breath appears, the pressure increases periodically, bowel function leaves much to be desired;
• the weight starts to make unpleasant changes in your life. You can not perform your usual activities (all that requires mobility and physical endurance), you have to limit yourself in clothes, you feel uncomfortable being in public transport or crowded places, you start to adjust your life and work plans based onyour weight. .

Remember, if you are serious about taking care of yourself, start by visiting a nutritionist and endocrinologist. That will be the best thing you can do for yourself. Only specialists in medicine and proper nutrition can together help you maintain your health and improve your quality of life. Do not forget the need for constant presence of physical activity in your life.

What is a protein diet

How can you adjust your menu to lose pounds that disrupt a lifetime? A high protein diet - a diet based on foods high in protein and significantly restricting carbohydrates and fats - can help with this. 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 the metabolism in our body. So it is possible to avoid the biggest disadvantage of any diet - a decrease in the intake of proteins in the body, which in turn leads to a rapid depletion of the body (the internal organs that receive less protein begin to pull them out of the muscle tissue). All this leads to weakness, poor physical well-being and sagging skin.

Benefits of following a protein diet

The benefits of separating a protein diet from any other diet look quite significant:

• maintaining a healthy muscular system;
• the ability to combine a diet even with severe physical activity
• the impossibility of developing such a painful complication as anorexia;
• lack of exhausting, stressful feeling of hunger (protein food is absorbed by the body for 3-4 hours);
• meals with the protein diet contain a large amount of fiber, which ensures the function of the intestine;
• due to a rather slow, gradual weight loss, without much effort, it is possible to maintain the necessary weight after leaving the diet;
• good health - there is absolutely no weakness, dizziness and nausea that is characteristic of other diets;
• flowery appearance, there is a real rejuvenation of the body - the condition of skin, hair and nails improves.

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

Disadvantages and contraindications of a protein diet

When deciding to restructure your diet in accordance with the principles of a protein diet, remember - there are no ideal diets! Every diet comes with certain restrictions or exceptions, which means that the load on your body will inevitably increase. It is for this reason that one can only say about the disadvantages of adhering to a protein diet.

1. The protein diet should be short-term. Long-term intake of protein foods leads to problems with the skeletal system (the predominant intake of proteins leads to leaching of calcium from 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 and responds to the lack of a sufficient amount of fat in the diet - the main material for the reproduction of nerve cells. The main signs 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 dramatically.
5. Protein feed leaves a large amount of "decay products", leading to an increased load on the kidneys (for their excretion).

Protein diet menu

The protein diet menu should be based on several principles that guarantee the achievement of the necessary results (eg 10 kg weight loss):

1. Proteins make up at least 60% of the total diet.
2. Denial of constant snacks, for this 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. Rejection of frying, all dishes must be prepared by baking, stewing or steaming.
5. For a better nutritional balance, certain vegetables and fruits can be added to the diet.

The presence of regular physical activity on the body.

The main products in the protein diet

Meat products	Chicken, turkey, veal, rabbit Exception: lamb, pork (high fat)
Low fat varieties of fish (not more than 4% fat)	Pink salmon, pollock, cod, navaga, perch, pike, grayling
Dairy products and fermented milk products not more than 3-5% fat	Kefir, yogurt, cottage cheese, hard cheese
Cereal	Rice, oatmeal, buckwheat
Bread	Whole grains only
Vegetables	All "green" vegetables, as well as all others in small quantities, 2-3 times a week
Drinking	Sour fruit drinks and unsweetened homemade compote and juice (diluted 1: 1 with mineral water), herbal tea and herbal tea, unsweetened coffee
Butter	Olives, flaxseed, sunflower - in strictly limited quantities
Mushrooms	Boiled
Egg
Legumes

Among the banned products for use are several main products:

• flour products - pasta, pastries, bread;
• sugar and sugary products and dishes-pastries, ice cream, chocolate, sweets, ready-made juices, fruit drinks, etc . ;
• any sausage products;
• butter;
• potatoes and dishes containing it;
• alcohol and alcoholic products;
• fast food and industrial convenience foods.

Important! Regardless of which of the protein diet options you intend to use (short-term or long-term), keep in mind that the periods of diet can not be more than once 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 snacks, strict adherence to 3 meals a day and a ban on any, even the most insignificant physical activity. At the same time, it is permissible to use unsweetened herbal tea in the intervals between meals.

• breakfast - 1 boiled chicken egg, cooked in any form (steep, poached, etc. ), can be replaced with quail eggs taking into account the caloric value;
• lunch and dinner-150-200 grams of low-fat cottage cheese (no more than 3-5% fat) and tea without sweeteners (use of sugar and honey is unacceptable);
• fluid consumption - at least 2 liters per day;
• last meal no later than18. 00.

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

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

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

• you have recently suffered from a medical illness
• you are facing a period of severe physical, intellectual or emotional stress;
• you are over 50 years old;
• you 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, using any diet is categorically not possible during pregnancy and breastfeeding.

If you want to plan a menu for a protein diet for a longer period of time, for example for a month, it is better to contact a specialist. They will not only be able to put together a diet based on the allowed calorie content and the list of allowed foods, but also make it as balanced as possible.