Protein diet for a month: menus, recipes, reviews and results. The most effective diet for weight loss

A healthy weight loss usually ranges from 0.5 to 1 kg per week, but all individually, it all depends on the initial condition. Before you lose weight at a faster pace, you need to talk with your doctor and dietician. Sometimes, without loss of health, you can throw off about 10 kg in 30 days. Help in this can a protein diet for a month.

Menu: choose the right calories

It is no longer a secret that in order to lose weight, you must eat. The only question is what exactly and in what quantities. It is important to follow a certain diet plan and eat foods with a relatively low calorie content, but at the same time the body must receive the necessary vitamins and nutrients. Therefore, the food should be necessarily high-quality. The protein diet for a month consists of a small amount of whole grains and healthy fats, dairy products with a low percentage of fat, lean protein and an abundance of fruits or vegetables.

The regime will save from overeating

It is necessary to eat every 4 hours to support metabolism, as well as to prevent such an unpleasant phenomenon as overeating. It is extremely undesirable to skip one of the meals. Typically, there are five meals: three main meals (breakfast, lunch and dinner) and two additional snacks, called another breakfast and afternoon snack. The protein diet for a month suggests certain limitations, but the rejection of some products or a reduction in their number can bring the body a very tangible benefit.

Breakfast

As you have heard before, breakfast is the most important meal of the day, and this is not the time when you need to save on calories. It should include slow carbohydrates and necessarily proteins to keep the energy level throughout the day and keep the appetite under control. You can do this by choosing one of the following breakfast options:

• A vegetarian egg white egglet and a piece of whole wheat toast;
• Half an average banana, several small pancakes made of buckwheat flour with berries and low-fat yoghurt.

Lunch

The main purpose of the snack is to maintain energy at the proper level until lunchtime. With this task, fruit is doing great. Healthy carbohydrates and natural sugar will continue to nourish your metabolism. Also low-fat yogurt or cheese, hard boiled egg, but it is better not to choose those foods that you already ate for breakfast. Meals should be varied.

Dinner

Protein diet for a month involves the use of high-quality protein, the shock dose of which falls precisely for lunch. Otherwise, this meal should be easy enough. This can be a piece of whole wheat bread, stewed or baked vegetables and low-fat meat (turkey). Or, as an option, a mixed green salad with salmon or fried chicken.

Afternoon snack

As a nutritious snack, carrots, other raw vegetables, a small handful of nuts or a protein bar are suitable.

Dinner

Your supper should be free of fast and whole-grain carbohydrates and consist of lean protein (fish or white meat) and plenty of fresh or stewed vegetables.

Dessert

As a dessert, it is worth choosing foods that contain less than 100 calories in 100 grams, it can be a fruit, low-fat pudding or jelly. It is worth remembering that the use of sweet and meat is extremely undesirable, this combination slows digestion and causes fermentation. Therefore, it is best to eat dessert as an independent dish, and not to eat them lunch or dinner. If you want something sweet after a meal, then a good advice is to drink mint green tea, this drink miraculously dulls this harmful desire.

Menu: Week One

A diet high in protein is not built on one fixed menu. Its great advantage is just the variety of products. However, for convenience, you can use about this diet for the first week.

This option is approximate, snacks and types of meat and fish can be varied at will, the remaining 3 weeks will look about the same. Following your feelings, you can add a spoonful of rice, buckwheat, pearl barley or any other porridge or one or two boiled potatoes during dinner, and also gradually add more fruits and a variety of vegetables to the diet.

Useful recipes

You can slightly diversify your menu and prepare dishes that are nice not only to eat, but also to look at them:

• Veal steak. You will need: veal (400 g), black pepper and salt to taste, one teaspoon of olive oil. Preparation: meat should be thoroughly rinsed, cleaned of films and soaked with a paper towel. Then cut into pieces the size of a palm, the thickness of the steak should not exceed 2-2.5 cm. Pepper, salt and olive oil mixed, grate the meat and leave for 1-1,5 hours to impregnate. After this time, fry the steaks without adding oil on a good fire for 2 minutes. From each side until the appearance of a crust, then you need to wrap individual pieces in foil and send for 45 min. In the preheated oven. Bake at 200 degrees.

• Salad "A la Caesar". You will need three hard boiled eggs, one boiled medium chicken breast, fresh cucumber, Peking cabbage or lettuce leaves (about 400 grams), low-fat yogurt, some salt and mustard. Cut the meat into cubes. Cabbage and cucumber chop. For filling, you need to mix 100 grams of yogurt, one teaspoon of mustard and a small pinch of salt. Mixing the ingredients, the salad can be served on the table, before sprinkling it with lemon juice.

There would be a desire, then from the most seemingly simple and banal products you can prepare delicious and delicious dishes.

Protein diet only for bodybuilders?

It is a mistake to believe that a diet high in protein is useful only for bodybuilders or marathon runners. It helps not only with the build-up of muscle mass. Why, when choosing between waffles and eggs, is it better to choose an egg? Is the most effective diet for weight loss - it's protein? This is really so. Proteins help curb hunger, increase the feeling of satiety and contribute not only to weight loss, but also to its preservation.

How to lose weight?

There are two main ways of burning subcutaneous fat by optimizing any of these factors, which work even better when they are together. This exercise and protein diet. For a month, the menu and your diet should be changed in favor of useful and quality products. Better yet, make proper nutrition your useful habit.

Golden Rules

There are a number of rules and tips that help to lose weight and improve the body, the feedback of those who lose weight confirm their effectiveness. Here are some of them:

1. Avoid "white" carbohydrates (bread, rice, cereals, potatoes, pasta), as well as fried foods in breading.
2. Eat the same dishes. The most successful diets, regardless of whether their goal is muscle strengthening or fat loss, are based on the use of the same foods. The main thing is to combine them correctly.
3. Eat more protein. Most people who expose themselves to low-carbohydrate diets complain about low energy levels, as they simply consume not enough calories for the normal functioning of the body. For comparison, half a cup of rice contains 300 calories, while 1/2 cups of spinach only 15 calories! You will not be full of vegetables. Therefore it is very important to add protein and legumes for high-calorie loading.
4. Choose the right side dish. Macaroni and potatoes are best replaced with vegetables.
5. Do not drink calories. This does not apply to water and unsweetened green tea, which can be consumed with almost no restrictions. But with sweet fizzy drinks and juices, as well as alcohol it is worth to be more careful, since these are also hidden calories.
6. Arrange yourself once a week a belly holiday or a so-called day off from a diet. Let, for example, it be Saturday. On this day, allow yourself to eat something that is not usually included in your usual regular diet: ice cream, a chocolate bar or something like that. For a week of proper nutrition, your metabolism is dispersed so much that such a small thing, like one cake per week, can not spoil everything.

Protein diet: reviews and results

A diet high in protein helps reduce the risk of obesity, diabetes and heart disease. The carried out researches confirm numerous positive responses of those who managed to grow thin, for example, on a diet of Dyukan and Atkins. With proteins, it is much more pleasant and easier to lose weight, there is not that sense of fatigue and loss of strength and energy, as with low-carb diets. People who use the protein diet for weight loss notes that they have achieved the desired goals much faster than those who sit on some cucumbers.

How much protein is needed for complete happiness?

To lose excess weight and fat, while maintaining a dry muscle mass, you need to eat 0.5 to 1 gram of protein per kilogram of weight. If the weight is about 60 kg, then one meal should contain about 20 grams of quality protein.

Ducan's diet

The essence of the protein diet from the French dietician Ducane consists of four different nutrition programs, one after another. A distinctive feature is that at the initial stage you can not eat anything but proteins (meat, fish, eggs and skim milk products) and drink plenty of water (up to 3 liters a day). It starts with rapid weight loss, and leads to a gradual structured and long-term diet with the guarantee that the lost weight will never return. Another secret ingredient in the Ducane diet is oats, to be more precise, oat bran, which absorbs water in the intestines, creates a feeling of satiety, is good for heart health and relieves constipation. Weight loss is inevitable and fast.

To weight loss should be approached wisely

One of the first keys to a successful loss of kilograms is setting a target weight that is right for your body, and which you can maintain without much effort until the end of life. Taking into account gender, age (with every decade a woman has a stable weight), a family history of problems with excess body weight, her own range, you need to build your way to the ideal weight. This means that you should not set yourself unrealistic goals. Everything must be approached with intelligence, including one's own health.

List of delicious foods with high protein content

If you chose a protein diet, what can you eat? Here is the list of the most delicious products allowed:

• Eggs. It is one of the healthiest and most nutritious foods on the planet.
• Almond. It has many important nutrients, including vitamin E, manganese and magnesium.
• Chicken breast without skin. It is one of the most popular protein-rich foods. It is easy to prepare, but the taste does not get bored.
• Oats. This is probably one of the healthiest cereals on the planet, the composition contains useful fibers, magnesium, manganese, thiamine (vitamin B1) and several other nutrients.
• Cottage cheese. Low-calorie and low-fat, this product contains calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients.
• Greek yogurt without sugar. Delicious, healthy and nutritious, it contains more protein than kefir or any other fat-free yogurt.
• Milk. An excellent source of high-quality protein, one cup contains about 8 grams of pure protein.

Strength of protein

The organism needs more effort to digest and assimilate the protein. This means that you burn more calories. A huge plus is also that those sitting on a protein diet and consuming about 30 percent of the protein from their diet eat up to 450 calories per day less than those who do not. The success of this diet is that you lose fat, not muscle. The body uses amino acids in the protein to build muscles that not only make you stronger, but also help burn calories even when you are not active.

What threatens the lack of protein?

The protein is used by every cell of our body and is crucial for building muscle mass, supporting the neurological function, helping digestion, and balancing hormones naturally and keeping up with the mood. Without a sufficient number of diverse sources of protein in the diet, you risk getting a deficit of certain amino acids. As a result - low energy levels, problems with muscle building, low concentration and memory, mood swings, unstable blood sugar and problems with maintaining or losing weight. Proteins are used every day, they take care of every part of the body - from skin and hair to digestive enzymes and the immune system as a whole, as they are constantly destroyed and must be replaced.

Tips for creating a high-protein diet

The protein diet (reviews and results confirm its effectiveness) really works. The main advantages are taming hunger, losing weight and building muscle. First, it is necessary to determine the best sources of protein. These are foods that are low in saturated fats and calories - lean meat, seafood, beans, soy, low-fat dairy products, eggs, nuts and seeds. It is necessary to include vegetables in your diet, fiber and other important nutrients.

When choosing meat, you should pay attention to its low-fat varieties. As for fish, then the fatter, the better. Eggs are an excellent inexpensive source of protein. Beans help to feel full longer, lowering the level of bad cholesterol. It is also important to add low-fat dairy products, such as milk, cheese and yogurt. They not only give the necessary protein, but calcium for a healthy heart and strong bones.

How to deal with carbohydrates?

Does the protein diet suggest carbohydrate days? Planning your menu with a high protein content, you need to limit the food with a high proportion of carbohydrates such as cereals, grains, fruits and some vegetables. Reducing the consumption of these products can lead to a sharp loss of weight, as much water will be lost. The most effective diet for weight loss involves limiting the use of cereals, but not a complete rejection of them.

As for fruits, they should not be abused. However, in the protein diet, carbohydrate days can also be provided, when in the morning or afternoon you can afford a small amount of cereal, pasta or potatoes, but this is only after the first results are achieved. Gradually, you can add all the new products to your diet. A planned protein diet for a month, the menu, if it is properly balanced, will certainly give their results.