Diets for home weight loss, menus and daily diets

4 November 2020

Nutrition experts guarantee: a protein diet for weight loss allows you not only to wear a dress smaller than one size, but also to overcome the weight. Yes, and you need to hold out relatively little - 2 weeks. But the diet also has pitfalls.

How is this diet different from the rest

The medically approved human diet contains 12% protein. This is enough for an active life and healthy work of the body. At least 1 g of "pure" protein should be per 1 kg of human weight.

Eat a protein diet based on the reduction of carbohydrates and fat. That is,increases a person's percentage of daily protein intake.

Protein takes four hours to digest to make sure you feel full for the day. You will not go hungry on such a diet.

List of approved products:

lean meat (chicken or turkey fillet, veal, rabbit);
reduced-fat milk (as well as vegan milk - soy milk for example);
chicken eggs or quail eggs (preferably just protein);
varieties of "dried" fish (hake, pollock, cod, carp, pike);
seafood (shrimp - yes, crab stick - no, this is carbohydrate);
soy products (tofu cheese, soy meatballs or goulash, sprouted soybean salad);
legumes (peas, beans, beans, lentils);
oatmeal, quinoa;
vegetables such as Brussels sprouts, broccoli;
(champion in protein content - pumpkin seeds);
.

Bread and flour products, sweets, fatty foods, alcohol, and soda are prohibited.

Protein Replacement

The Atkins diet and the Kremlin diet are based on a similar nutritional principle. Such diets are also effective (this is evidenced by the stars praising protein nutrition repeatedly in interviews), but it's hard to call them the healthiest. Reviews of people who are losing weight often end with "I couldn't control myself, I lost it. "

The problem is that these diets do not include carbohydrates. And, since these nutrients are essential to the body, one will constantly dream about sweets, until the thought of sweets or pies becomes an obsession.

Ducan's diet is also protein (especially Stage 1 - Attack). But in this case, the reviews warn of possible kidney problems. In this diet, you should never be in violation of the alcohol diet, and if the kidneys have previously produced laxity (there is sand or stones in this organ, a history of chronic "sleepyen ”) then you better not take risks and lose weight by other methods.

How is such a nutrition beneficial for the body?

Proteins, they are proteins - these are the "bricks" on which the human body is built. Digestion converts them into amino acids, without muscle growth, the correct production of hormones and liver is not possible. A person consuming too little protein will face chronic fatigue, decreased performance, and an inability to build beautiful muscles while playing sports.

That is, many proteins not only do not cause hunger but also strength, beauty and health.

Diet Specialist

Unlike the single diet, the protein diet pleaseswith a large list of allowed dishes. And if you compare it with "hungry" weight loss methods (for example, with a Japanese or French diet), this food is very rich, and you won't have to struggle with constant cravings. incurred.
Essential products are sold in every supermarket.
The body gets used to small servings, so even after leaving the diet, the body will not ask for a "bowl" of food.
You're not losing weight, but fat loss(therefore, a high-protein diet is suitable not only for women but for men).
Delicious menu. Meat and seafood with salads are not nasty onion or celery soup, thick boiled buckwheat and other dubious pleasures of the single-diet diet.
Pinned result. If the weight returns, only after 6-8 months.
Protein helps keep bones strong. The protein diet is an effective osteoporosis prevention measure.

But don't forgetdrinking regime. Mandatory supplementation of 1. 5 to 2 liters of water daily is a pledge of youthful health, firm skin (even when losing 5-6 kg), healthy kidney function.

Important: In the early days of the diet, the body lost a lot of water (hence the protein regime called "drying"). Drink plenty to replenish lost moisture. However, in the following days, the body needs clean water: the liquid will help flush toxins out in the process of "dissolving" stored fat.

Cons and contraindications

The protein diet is not suitable for vegetarians, as it is based on the regular use of animal products. Of course, you can try to get rid of it by eating plenty of soy alternatives (vegan sausages and meatballs) and legumes. But at the same time, there will be no choice in the diet, so it will quickly become boring.
This diet is slow. In a week with "protein", you can also lose weight, but this weight will not be fixed. For a better result or less, lose weight from 2 weeks.
Thediet is absolutely contraindicatedfor people with liver and kidney disease. Also at risk are people with arthritis, dry joints and other joint diseases, problems with the digestive tract (chronic pancreatitis, biological disorders, colitis), heart problems (disordersheartbeat). Need to limit high-protein diet for pregnant women as well as women who are breast-feeding.
Although it is believed that this is not a "hungry" diet, it is not possible to eat foods with "from the belly" protein. Mean, still has to limit yourself by measuring small servings and rejecting overly abundant snacks.
Due to a decrease in the amount of sugar in the diet, a person may be faced with inability to concentrate on work, reduced ability to work, and mood swings. It will be especially difficult for mind workers.
In addition to carbohydrates, such a diet is low in fiber. And for such a diet, the body will "avenge" the constipation. Drinking it regularly will help solve this problem (but instead of drinking tea, pour yourself clean water without gas). Also, do not ignore fresh herbs, vegetables, bran (add to salads, cheese, buy whole grain bread).

Is the Protein Diet Harmful

Yes, if the person feels too tired to completely give up carbohydrates. It is true that we get fat from them, butcarbohydrates needfor muscle strengthening, proper cell division of the body, similar mental performance and physical endurance.

In addition, the increased protein content in thediet leads to the appearance of sand and kidney stones, continuously overloading this organ. So extending the protein diet (even if you really like the diet) is not worth it.

By the way: it is believed that if a person participates in sports with a protein diet (including strength training), the harm of a large amount of protein will be minimized.

When starting to lose weight, remember. . .

Don't be hungry. Hunger - cook! You can have a light snack but - eat only light vegetables or dishes with protein allowed.
Drink with meals. And not 2-3 sips but 2 glasses of water. The fluid will help your stomach handle heavy meals.
Abandoning fat(if at all possible). Don't put oil on salads.
If you are buying less fruits and vegetables, don't hesitate - addvitamin supplementto your diet.
Replenish your diet by exercising.This is not only doable, but essential as fitness and physique accelerate weight loss.
You should eat small, dividing the daily food into 6 meals.
You can repeat this diet every 4 months, but better after that.
Desired daily calorie content -from 700 kcal, up to 1200 kcal. Remember: daily energy requirements for a small woman and for a tall and muscular man are different. If 700-800 kcal was mentioned as sufficient for the first time, such a diet would "kill" the health, its norm being at least 1200 kcal, or even more.
The menu must be balanced: Combine vegetable and animal protein.

Cook anything all week

The simplest menu for a week and 14 days does not require long standing on the stove (after all, long cooking is a continuous "pattern" and unabated appetite). Use products with the minimum fat content or better - no.

But: it can be difficult to buy a diet meal in a supermarket or cafe. So it's better to prepare lunch at home (in the morning or in the evening), bring it to the office in a tray and warm it up there.

Breakfast: quick ideas

Breakfast 30 minutes after waking up.

A portion of fresh cheese without honey and sugar. You can make a more palatable dish with 2-3 tablespoons of berries, a handful of seeds or garlic, and herbs. You can rarely allow yourself to dry fruit (such as raisins). But don't add bananas, grapes or honey to cheese - these products are high in carbohydrates.
Scrambled eggs with spinach and / or broccoli.
Scrambled eggs. The recipe for this dish is very simple: the eggs are beaten into a cold pan, added butter, cooked on a fire pan. The eggs are mixed well. When the eggs are cool, take the scrambled eggs on a plate and sprinkle with herbs. . . Yes, this is also an omelet, but by Gordon Ramsay! But it's rarely worth cooking, as the recipe contains oil.
Sandwich: One slice of toasted whole grain bread without oil + boiled chicken breast + lettuce leaves.
Chicken (boiled, grilled) + fresh carrot and apple salad in lemon juice.
Chicken broccoli soup.
Unsweetened oatmeal + protein omelet (1 yolk can leave 3 proteins).

To prepare lunch, you needmorning snacks. The protein diet doesn't ban it.

Allow yourself 2-3. They will saturate the body with fructose and "fast" carbohydrates, in the first half of the day there will be time to exercise and be completely consumed.

But since the diet is protein, you should choose snacks to match it: a protein shake, a slice of low-fat cheese, boiled egg whites, a smoothie with soy milk, Grated carrots with sour cream sauce.

Lunch: Easy to carry

Lentil soup (you can cook for 2 days, so the soup won't get bored, the next day puree and season with mild sour cream).
Steak + vegetable salad (without potatoes and corn).
A serving of whole wheat (or pasta made from durum wheat) + vegetables + tofu.
Light shrimp salad.
Grilled turkey (fillet) + green salad.
Boiled chicken fillet + one mushroom (cooked without sauce, stewed or grilled, including grilled). These dishes can be prepared in double amounts, leaving half for dinner.
Steamed chicken balls + garnished rice (max 5 large spoons).

Some nutrition experts also allow cooked salmon fillets, but no more than 75 g per serving.

After lunch,afternoon teais important (or snack number 2). In this case, try to avoid carbohydrates and fats. Crumple with fresh cucumber or 2-3 leaves of lettuce.

Nuts is also a great solution. This product has a lot of protein (especially in peanuts, almonds, pistachios), but not low in calories, so eat a little, but do not bring nuts. The maximum daily dose is 30 g of nuts. It is desirable that this product is neither fried nor salty.

Dinner: Hey Easy!

Chicken fillet + celery salad (any size).
Falafel + Green salad. Important: Falafel recipes require you to lose fat. But this is not your choice, because you are losing weight. Roasting green peas in the oven will sometimes reduce the calories at dinner.
Braised rabbit + quinoa decoration.
Mussels cook in tomato sauce.
Boiled beans + steamed lean fish fillet.
Boiled or canned tuna + one piece of seaweed.
Protein omelette of 3-4 eggs + fresh tomatoes.
Salad made from boiled protein and fresh vegetables.
Boiled beef balls + a glass of tomato juice.
One cheese casserole (no sugar, dried fruit, eggs and 2-3 teaspoons of semolina).
Grilled apple with cheese and cinnamon.

You don't have to delay dinner.End 3 hours before bed.

However, you should not sleep from hand to mouth. If before going to bed "spoon", drink a glass of low-fat kefir, "empty" yogurt, yogurt.

Eliminating the diet

Don't rush to buy sweets and fast food!

First, cook everything as you are used to, but start pouring vegetable oil on the salad(sesame, olives). Also pay attention to coconut oil - it can be used to season porridge, and it is also fried in this oil. At the same time, coconut oil saturated the body with vitamins but was low in calories.

Introduce 100 kcal per dayuntil you go back to the "before diet" diet. . . However, if you gain more weight because of it, you probably have already modified it and won't eat like that anymore!

And don't forget to includefiberin your diet (champion for this nutrient content - bran, pear, avocado, apple, beetroot, artichoke, chia seeds). Your task is to quickly clear the "stagnant" intestine.

Experiences of people who have lost (and did not) lose weight

Positive Feedback

Effective diet, weight gone.
Don't leave the gym.
Not hungry. She got hungry - she immediately took something protein from the "barrel". If you run in and can't cook a day ahead of time, these diet snacks are sold right away at gas stations and in small stores near home (whole grain breads, nuts, dried meat snacks, dried or squid fish fillets, salt or canned).
Describes the experience of losing weight with 100% plant protein (the basis of such a diet is from lentils, soy meat, as well as a triple in dairy product intake).
Along with weight loss, you can gain toned muscles, increase abdominal muscles, squatting buttocks.
After losing weight, her waist and hips disappeared, but her bust remained unchanged.

Women who lose weight also call the protein diet"beauty diet", because in this diet, the appearance of cellulite decreases, a fresh face, skin tightens, acne and blackheads disappear. Finally, during this period, sleep is exceptionally good and sweet - and healthy sleep also has a positive effect on appearance.

And "cherry on the cake":Positive feedback on protein diet - about 95% of total weight.

Criticisms and delusions are shattered

If your shop doesn't sell rabbits and you rarely buy turkeys, you will have to build an entire chicken menu. As a result, by the end of the second week, you no longer want to look at this piece of meat.
People with high blood pressure jump from high protein.
Some people crave sweets all the time.
If you go on the diet and tighten it, protein poisoning will begin. This can be indicated bya characteristic body odor has appeared- it secretes acetone from the skin. The smell was over - we urgently "rolled the fishing rod" and brought in the fiber and glucose.
If you need maximum weight loss, you need to calculate the calories in the diet, measure the portion.