Protein diet to lose weight

The time for sunbathing, relaxing, flying clothes and bikinis is over. The beautiful ladies have managed to relax a bit, even pampering themselves with something very delicious and equally "very" high in calories. There is no doubt that a little happiness will make daily life brighter and more positive. The main thing is to tell yourself to stop in time! Otherwise, overweight will soon appear, as the experience of weight loss has shown, it will bring insecurity, negative emotions and problems to your life for a long time.

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

Is perfect necessarily perfect?

Before talking about diet, let's see if there is such a thing as "ideal weight". The answer seems to be absolutely obvious, because the entire fashion and "healthy" lifestyle industry tells us every day that we need to comply with certain beauty standards and a certain degree of health standards. It is not an ideal we invented, and of course it has nothing to do with understanding human nature and the biological mechanism of our operations. Nevertheless, we are still inspiring the pursuit of certain standards in every possible way, showing results in swimming pools, gyms, and jogging on the street. The tragedy of this situation is that the things we do are very correct for our bodies, not because they bring satisfaction and benefits, but just for obedience. We do not monitor our health, we do not monitor the signals sent by the body, we measure and weigh our bodies! As a result, we will only make the situation worse.

All people are full of energy, realized, ready to take action, where do you start? You need to start with your own definition of imperfect weight. The same is different for each of us, but it will cause the same inconvenience and dissatisfaction.

What is imperfect weight?

Try to enter a query in any search engine to determine your ideal weight, and you will receive links to dozens of calculators and tables. None of them will consider:

• Your inheritance (genetic predisposition);
• The presence of chronic diseases;
• The number of fat cells in the body and its ability to store fat;
• Your body's metabolism (metabolism);
• Your lifestyle-stress, sleep and wakefulness, mobility, quality and style of eating.

If you put everything together, then it is obvious that each of us has our own imperfect weight. How do you know when to take action? If you face one or more of the following, it means that your weight is far from your ideal:

• Your weight can have a negative impact on your health-your overall health deteriorates, you start to feel tired faster, your joints and back feel worried for the first time, you experience shortness of breath, pressure regularly increases, and intestinal functionneeds to be improved;
• Weight starts to bring unpleasant changes to your life. You cannot do your usual activities (all things that require activity and physical endurance), you have to limit your clothes, you feel uncomfortable in public transportation or crowded places, you start to adjust your life and work according to your weightplan. . .

Remember, if you really want to take care of yourself, please see a nutritionist and endocrinologist first. This will be the best thing you can do for yourself. Only experts in the fields of medicine and proper nutrition can help you stay healthy and improve your quality of life. Don't forget the necessity of continuous physical exercise in your life.

What is a protein diet

How do you adjust your menu to lose weight that affects a complete life? A high-protein diet-a diet based on high-protein foods that significantly restricts carbohydrates and fats-can help solve this problem. Using this nutritional technology, you can lose 14 kg in 3 months.

The basic principle of a protein diet is to eat foods that contain protein that regulates our body's metabolism. Therefore, the main disadvantage of any diet can be avoided-reduced protein intake, which in turn leads to rapid depletion of the body (internal organs, receiving less protein, start pulling them out of muscle tissue). All of these can lead to weakness, poor physical condition and sagging skin.

The benefits of following a protein diet

The advantages of distinguishing a protein diet from any other type of diet seem very significant:

• Maintain a healthy muscle system;
• Able to combine diet with serious physical activity;
• Painful complications such as anorexia are unlikely to occur;
• No exhaustion, stressful hunger (protein food is absorbed by the body for 3-4 hours);
• Protein diet meals include a lot of fiber to ensure the smooth functioning of the intestines;
• Due to the rather slow and gradual weight loss, you can maintain the necessary weight after stopping the diet without much effort;
• Good health-no weakness, dizziness and nausea, which are characteristic of other types of diet;
• With a blooming appearance, the body is truly rejuvenated-the condition of the skin, hair and nails is improved.

It is important to remember that only by following the rules of diet and nutrition combined with physical exercise, all organs and their systems must be exercised in order to achieve the greatest impact on physical health.

Disadvantages and taboos of protein diet

When deciding to adjust your diet based on the principles of a protein diet, remember-there is no ideal diet! Any diet has certain limitations or exceptions, which means that the burden on your body will inevitably increase. It is for this reason that people have to say the disadvantages of sticking to a protein diet.

1. The protein diet should be short-term. Long-term intake of protein foods can cause problems in the skeletal system (main intake of protein will cause the loss of calcium in the bone tissue, which makes the bones very fragile).
2. Long-term restriction of carbohydrate intake can have a negative impact on overall performance.
3. The nervous system is also attacked to cope with the lack of adequate amounts 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 disrupt the balance of blood particles-the production of hemoglobin increases dramatically.
5. Protein foods will leave behind a lot of "rot products", causing increased kidney load (for excretion).

Protein diet menu

The protein diet menu should be based on several principles that ensure the necessary results are achieved (for example, a weight loss of 10 kg):

1. Protein accounts for at least 60% of the total diet.
2. Reject constant snacks. For this reason, prefer protein products with a long digestion cycle.
3. During the day, there should be at least 5 or 6 meals, no more than 3 hours apart.
4. Refuse to deep-fry, all dishes should be cooked by roasting, stewing or steaming.
5. For a better nutritional balance, you can add certain vegetables and fruits to your diet.

Regular physical activity.

The main product of the protein diet

Meat products	Chicken, turkey, veal, rabbit Exception: lamb, pork (high fat content)
Low-fat fish (Fat no more than 4%)	Pink salmon, cod, cod, catfish, perch, zander, grayling
The fat content of dairy products and fermented dairy products does not exceed 3-5%	Kefir, yogurt, cottage cheese, hard cheese
cereals	Rice, oats, buckwheat
bread	Whole wheat only
vegetable	All "green" vegetables, and any other small amounts of vegetables, 2-3 times a week
drink	Sour fruit drinks and unsweetened homemade fruit plates and juices (diluted 1: 1 with mineral water), herbal teas and herbal teas, unsweetened coffee
butter	Olives, linseeds, sunflowers-strictly limited quantities
mushroom	boiled
Egg
Beans

Among the prohibited products, there are mainly the following:

• Flour products-pasta, baked goods, bread;
• Sugar and sugar-containing products and dishes-baked goods, ice cream, chocolate, candies, ready-made juices, fruit drinks, etc. ;
• Any sausage product;
• butter;
• Potatoes and dishes containing it;
• Alcohol and any alcohol-containing products;
• Fast food and industrial convenience food.

important! Regardless of which protein diet option (short-term or long-term) you plan to use, remember that you cannot eat more than one meal in a 6-month period.

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

The main feature of this "fast" protein diet is that it does not eat snacks at all, strictly observes three meals a day, and prohibits any, even the most trivial physical activity. At the same time, unsweetened herbal tea is allowed between meals.

• Breakfast-1 boiled egg, cooked in any form (soaked, boiled, etc. ), considering the calorie value, it can be replaced with quail eggs;
• Lunch and dinner-150-200 grams of low-fat cheese (with no more than 3-5% fat content) and tea without any sweeteners (sugar and honey cannot be used);
• Liquid consumption-at least 2 liters per day;
• The last meal is no later than 18: 00.

When quitting a short-term protein diet, follow the principle of gradual and orderly progress, so as not to damage your health, gradually add food and increase its amount within 1-2 weeks. First add cereals and fruits, then add dairy products and yogurt products (pay attention to the fat content of the product).

Unfortunately, although we do not like it, it is difficult to call it a balanced diet. During a protein diet (especially a short-term diet), the body will be severely deficient in vitamins and minerals. To minimize the possible negative effects of such restrictions, start taking a multivitamin designed for long-term intake (1 to 3 months) one week before the diet.

When deciding to start a fast protein diet, it is important to assess not only your current physical condition, but also the emotional and intellectual stress you may face during this period. If the following situations occur, please give up your diet (or change it in time):

• You have a recent illness;
• You are facing a period of severe physical, intellectual or emotional stress;
• You are over 50 years old;
• You have problems with your liver and/or kidneys and cardiovascular system;
• You have previously (or are currently diagnosed) with bleeding disorders (increased risk of blood clots) and signs of diabetes.

And, of course, it is absolutely impossible to use any diet during pregnancy and breastfeeding.

If you want to arrange the protein diet menu for a longer period of time, such as one month, then it is best to contact an expert. Not only can they formulate their diet based on the allowed calorie content and the allowed food list, but they can also make it as balanced as possible.