An interesting article about weight loss techniques based on the consumption of protein products.
Protein diets are very popular among bodybuilders. By eating only protein foods, you can significantly lose weight and make your body contours ideal.
There are several interpretations of protein diets for weight loss . Very popular short-term weight loss techniques, lasting up to 1 month. During this time, you will be able to lose up to 10 kg of weight, it all depends on your initial body weight. If you want to lose weight quickly, go on the egg diet .
The egg diet is designed for 7-30 days. At this time, you will eat not only protein foods, but also fruits and vegetables.
IMPORTANT: Thanks to fat deficiency, weight rapidly decreases.
Protein menu for a week for weight loss
- Monday. Breakfast consists of 2 eggs and an orange. For lunch you have 0.5 kg of any fruit. For dinner, treat yourself to boiled chicken. Don't forget to remove the skin;
- Tuesday. Breakfast is the same as on Monday. For lunch, eat baked chicken. In the evening, have a vegetable salad;
- Wednesday. Start your morning with eggs and citrus fruits. For lunch you have 200 g of low-fat cottage cheese. Before going to bed, eat a piece of chicken;
- Thursday. Breakfast, as usual, consists of eggs and orange. For lunch, 500 g of any fruit (except grapes and bananas). Dinner consists of boiled chicken with vegetable salad;
- Friday. Start your breakfast with eggs and orange. Boiled vegetables for lunch. Before going to bed, eat boiled fish with salad;
- Saturday. Breakfast as usual. For lunch, any fruit. Dinner consists of meat and salad;
- Sunday. Breakfast as usual. For lunch, chicken with boiled vegetables. For dinner you have fresh vegetables.
The menu is simple and affordable. In a week you can lose 2-5 kg. You need to repeat a similar experiment on your body no earlier than after 2-3 months.
IMPORTANT: Please note that when returning to the regular menu, you can gain weight very quickly, so exit the diet gradually.
Once every 3 days, add 30g of carbohydrates to your diet. Constantly monitor your weight, as soon as you see that you are starting to gain weight, reduce your carbohydrate intake slightly.
Protein weight loss: the Dukan diet
This weight loss method was developed by the French nutritionist Dukan. It is worth noting that, unlike most diets, he provided and accurately described the way out of the diet. This method of losing and maintaining weight is ideal for people with excess weight of more than 10 kg.
IMPORTANT: You will have to go through three stages, and follow the fourth stage for the rest of your life.
The Dukan diet based on the consumption of certain foods at different stages of weight loss. The first phase is called “Attack”, its duration is 3-10 days. At this time, you can eat exclusively protein foods. The amount of fats and carbohydrates is reduced to zero. There are no restrictions on the amount of food, you can have dinner even at 22.00.
For a detailed description of the Dukan diet, read the article:
- Dukan diet: detailed description, benefits and harms
Mechanism of action of the Dukan diet
The basis of the diet is the state of ketosis - a natural metabolic process characterized by carbohydrate starvation of cells. Due to a decrease in the amount of simple sugars, the body switches to a special mode of operation, in which energy from its own fat deposits is used to ensure vital functions. Therefore, the Dukan diet is based on “increased” consumption of foods rich in protein and on limiting the amount of carbohydrates and fats:
- protein of animal or plant origin is digested for quite a long time, due to which it provides a long-lasting feeling of satiety;
- To digest such food, the body requires more energy than for foods of other categories (fats, carbohydrates, etc.).
To enter a state of ketosis, the body needs to use up glycogen reserves - this is a natural form of glucose storage. It accumulates in the cytoplasm of cells, muscles, liver, kidneys, brain cells and leukocytes. The success of breaking down this substance depends on the functioning of the pancreas - how efficiently it produces insulin. If its quantity is not enough, destruction processes begin in the body, accompanied by rapid fatigue, decreased performance, and general malaise. This condition is especially dangerous for people suffering from type 1 diabetes: an unfavorable life-threatening condition may occur - diabetic ketoacidosis, which causes an uncontrolled accumulation of ketone bodies in the blood and a decrease in pH levels. When diagnosed, immediate hospitalization and treatment are required.
Why does weight loss occur without reducing the amount of food on the Dukan diet?
The fact is that the breakdown of protein requires about a third of the total energy value of the product. That is, by eating 210 g of low-fat cottage cheese, with a calorie content of 60 calories per 100 g, you will receive only 88 calories.
The third part of the energy value will go to the functioning of the body. In addition, proteins do not turn into fat, but some chemical reactions require fatty and carbohydrate foods. This is why subcutaneous fat begins to “melt”.
PLEASE NOTE: During menstruation, the body retains water, so don't be discouraged if your weight stays the same.
Benefits of Protein Powder
Experienced followers of the Dukan diet note that protein isolate is good because:
- it can be consumed in any quantity. The only limitation is the standards specified by the manufacturer;
- You can use protein powder from the first days of losing weight;
- with the addition of the product, the volume of the casserole or one cheesecake becomes larger - they last for a longer period;
- This is another source of protein the body needs.
Special instructions for the Dukan diet
- Drink 2 liters of liquid daily.
- Eat bran every day.
- Walk for at least 30 minutes in the fresh air.
- Prepare salads without adding oil or salt.
- Replace sugar with sweetener.
- Buy low-fat dairy products (0-0.5% fat).
In the first 2-4 days of starting to lose weight, you may experience nausea, dizziness and tinnitus. This is quite normal, after two days these unpleasant sensations will disappear. Problems with stool are possible ; the author of the diet foresaw this and introduced oat bran . In the first phase, they can be consumed 1.5 tablespoons per day. You can add them to kefir or prepare pancakes.
Principles and features of the Dukan diet
The Dukan diet is designed for several months, depending on the initial weight.
You can eat any amount of food at any time, the main thing is to adhere to the following rules:
- Any fatty meat is excluded from the diet, leaving only chicken or turkey without skin; Any fish is also allowed - grilled, steamed, boiled. And any seafood.
- Any low-fat dairy products are allowed, as well as sweet yoghurts with natural flavors (vanilla, coconut, etc.).
- Sugar is prohibited, salt is a minimum. But sugar substitutes, natural spices, sauces (mustard, soy, etc.) are allowed.
- After a few days, it is allowed to introduce an unlimited amount of vegetables into the diet, both raw and boiled, steamed (excluding starchy ones - potatoes, beans, rice).
- A spoonful of oat bran a day is a must.
The diet has several alternating phases - only meat and vegetables plus meat. The duration of the phase depends on the weight (one day after another, three after three, five after five, etc. - see details below).
At least one and a half liters of water per day is a must. Exercise is also required, at least 20-30 minutes of walking a day.
The first phase “Attack” on the Dukan diet
In the first phase, you can eat the following protein foods for weight loss :
- Lean meat;
- Chicken and beef liver;
- Seafood;
- Eggs;
- Low-fat kefir, cottage cheese and milk.
IMPORTANT: You are allowed to eat no more than 2 yolks per day. You can have 4-5 proteins.
- You can cook eggs in any way
- Frying in a dry frying pan is allowed. If you are planning to lose weight using this method, then purchase a frying pan with a non-stick coating.
- You can bake and grill food
- Meat can be marinated in mineral water, kefir or tomato paste. The main thing is that the marinade does not contain sugar, fat or starch.
Protein products list for weight loss according to Dukan. Basic principles of the Attack phase
The diet of the French nutritionist Dukan implies protein foods with a minimum of carbohydrates in the diet. A distinctive feature of the first stage is rapid weight loss.
The number of kilograms that you can lose in the first two days is from 5 to 7. And in a week you can lose up to 25 kg, depending on your initial body weight. The only rule is not to use Attack for more than 10 days.
Let's go into more detail. The meaning of the Attack is its lightning-fast impact. Dukan himself believes that this will give you an impetus to lose weight further, but in a more gentle manner. To some extent, this works, but no one has canceled the reasonable approach. Take the Attack timing requirement seriously. 10 days is the maximum. And the less you need to lose, the less you should sit in the first phase.
In fact, Attack is drying for athletes. You add protein foods to your diet, excluding any carbohydrates. The body no longer receives energy from incoming foods, because there are no carbohydrates, and protein is a building material. So your body simply has to draw energy from an alternative source - from your subcutaneous fat.
Remember that a protein diet without carbohydrates is a strong stress for the body, since the entire body is being adjusted to a new regime. The weight loss will be noticeable, but don’t forget about your health. It’s not in vain that nutritionists warn us - eating only protein is good for several days, but this cannot be the diet of every day for more than a week.
Another important consideration is how much your body can lose. Don't expect that if you weigh 70 kg you will lose 25 kg in 10 days. Such figures can be found in people who are seriously overweight - from 120 kg and above. At first, the weight will come off very well, gradually losing speed. This is good and normal, don’t force things. The more weight your body carries, the more painful it is to readjust - the heart, spine and all systems need some time to adjust to the new weight. And if changes are radical every day, this is fraught.
The second stage on the Dukan protein diet
The second phase is called “alternation” and lasts from several weeks to one year. The phase ends when you achieve the required slimness. During this period, you continue to lose extra pounds; non-starchy vegetables are introduced into the protein menu. Give preference to cabbage, zucchini, pumpkin, and celery. You can eat carrots and beets, but not every day. Add pickles to salads.
Beans and potatoes should not be consumed.
At this time, you can add a little oil to salads. It is allowed to consume up to 1 teaspoon of vegetable fat per day. Do not use oil for frying foods. In the second phase, increase the amount of bran to 2 tablespoons per day. Vegetables can be stewed, baked or grilled.
The third phase of the Dukan diet
The duration of the stage depends on the number of kilograms lost. For 1 kg of weight lost there are 10 days of “Consolidation”. During this period, you introduce 2 slices of whole grain bread and 200 g of any fruit per day (bananas cannot be eaten). In addition, once a week you can organize a “belly festival”. At this time, you can organize a meal that consists of three courses, including dessert. At the same time, do not put additives on the plate. In addition to this holiday meal, add one serving of starchy foods every 7 days. This is rice or potatoes. You can eat beans or peas.
protein days for weight loss once a week as if on an attack. You won't get better that way.
Protein powders on the Dukan diet: main types, methods of use and culinary features
There are a large number of types and even subtypes of proteins. Try not to get confused here! Some praise their protein-based recipes, while others, on the contrary, looking back at their unsuccessful experiences, categorically do not recommend their use. The thing is that protein is different from protein, and each of them behaves completely differently in the same baked goods. And if the recipe, for example, specifies casein protein, then you need casein protein, not whey or soy protein, otherwise the dish will not be successful. Therefore, some proteins are better used for making mousses, and others for baking. Remember this.
This material is dedicated to ensuring that your meals based on protein powders are always at their best. Now let's try to figure out what's so special about protein powders, and why they are unique in preparing a variety of dishes.
Pea protein
A great all-around protein powder. And it’s hard to believe, because pea protein has a strong smell... Guess what? That's right, peas! For this reason, using it as a base for a protein shake is not a good idea. However, despite the “specificity” of this protein, in combination with other ingredients (sweet or spicy) a very versatile mix is obtained. You can use this protein powder to make creamy sauces, protein soups, pies, pancakes, savory pancakes and breads. It's also great for muffins, cookies and bars. Pea protein adds a wonderful bready texture to baked goods, making it one of the best flour substitute protein powders out there.
Hemp protein
Hemp protein is a real godsend for people who do not eat animal proteins, especially vegetarians. In addition, this protein is an excellent alternative to soy protein, since hemp protein is absorbed by the human body better than soy protein. Hemp protein has a high content of omega-3 acids and fiber, and the peculiarity of growing a plant such as hemp practically eliminates the use of GMOs.
Hemp protein goes well with chocolate. However, many people do not like hemp protein because of its unpleasant taste: if used as a base for a cocktail, it tastes like grass. Therefore, hemp protein needs to be “masked” when preparing protein truffles, muffins, chocolates, brownies - anything where you can drown out the unpleasant taste with the help of cocoa. This protein powder can also be used in flavorful pancakes.
The peculiarity of hemp protein, as well as rice, pea and, to a lesser extent, casein protein, is that it absorbs a lot of liquid. This means that dishes containing this protein may end up dry. Therefore, it is important to add so-called “moisturizers” to the dough - egg whites, cottage cheese, yogurt and/or milk. And then the final product will come out excellent in taste and consistency.
Casein protein
Like whey protein, casein protein is derived from dairy products. And although it belongs to the same family as whey protein, casein protein behaves completely differently in baking. You'll notice this as soon as you mix it with water or milk - the mixture will be thick, with a creamier texture than using whey protein.
Due to the moisture-absorbing properties of casein protein, it is good to use in making protein puddings, bars, flan desserts and muffins. It's also great for baking—perhaps even more so than whey protein. This is because casein has less tendency to “dry out” baked goods. Instead, it gives baked goods a denser, breadier texture.
Additionally, of all the protein powders, casein is the best for making frosting.
Rice protein
Sweetened brown rice protein powder (such as chocolate or vanilla flavor) works great for making delicious cakes and cookies. But if you can't find it, use unflavored brown rice protein powder with any sugar substitute and flavoring of your choice. Or prepare savory dishes such as bread and even soups.
Just keep in mind that rice protein is naturally highly absorbent, so be sure to add plenty of hydrating and volumizing ingredients to your mixtures.
As with most powders of this nature, i.e. absorbent ones (such as pea, hemp or casein protein), you need to be careful not to overdo it, otherwise brown rice protein powder may make your meals too dense.
Egg white protein
Powdered egg whites are mainly sold in the baking section of supermarkets or bakery stores. It whips well into an elastic, stable foam and therefore is often used for making meringues, mousses, soufflés, marshmallows and other desserts.
However, dried egg whites and egg white protein purchased at a sports nutrition store are not the same thing. This protein will not make a good meringue, not to mention the fact that it will not be whipped to soft or stiff peaks. It is often purchased by athletes who are lactose intolerant.
Making protein shakes from it is not a good idea. Egg white tastes quite unpleasant, so manufacturers try to mask it with more flavorings. And why use it in baking then, you ask? Good question! “Reconstituted” egg whites can be added to baked goods, can also be used to make omelettes (if the powder is not flavored), protein cereals, and/or simply added to pancakes as an extra protein boost.
Whey Protein
Of all the protein powders, whey is perhaps the most popular. It's delicious, highly nutritious, easy to find (at most health food stores), convenient (you can drink it right in the shaker), and you can make great meals with it.
Most whey proteins are made from cow's milk (there is also goat whey protein powder). They have the milkiest taste, and therefore are widely used as a base for protein shakes.
At the same time, whey protein tends to “absorb” other ingredients and the baked goods end up being very dry. To prevent this from happening, you need to use a large amount of “moisturizing” ingredients - such as pumpkin puree, cottage cheese, yogurt, eggs, and at Consolidation you can add bananas or cooked sweet potatoes (yams).
In addition to smoothies, you can use whey protein to make any dish, such as cheesecake, muffins, flan/custard, or a wonderful protein mousse!
Beef protein
Yes, yes, this happens! Of course, a lot of questions and doubts immediately arise: how can you use, for example, beef protein flavored with vanilla or chocolate? But, oddly enough, this protein “works” well in baking, and is also an excellent substitute for whey protein. It will be useful for those people who, for whatever reason, avoid dairy products.
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It is worth noting that on the Dukan diet it is better to choose protein isolate (highly purified protein that contains a minimum of fat and carbohydrates). Suitable protein powders contain no more than 5% carbohydrates per 100 g, no more than 2% fat, and ideally 88% protein.
Don't forget that proteins on the Dukan Diet are used as supplements. In no case can they replace a full meal. Proteins are your culinary assistants that bring originality to dishes and express the flight of your imagination!
The fourth stage of “Stabilization” of Dukan
This stage lasts a lifetime. Eat as you did in phase three, only now you can eat starchy foods every day. There is no sugar or fat in the diet. You will have to say goodbye to sweets and confectionery forever. Twice a week you can arrange “Holidays” when you can eat the first, second and third courses.
Protein diet: reviews of this weight loss method are positive, as it allows you to correct your figure in a short period of time, but the weight returns very quickly.
Types of protein shakes
- Containing 10 g of protein and pectin, which promotes a feeling of fullness. This drink can replace one meal.
- Containing 20 g of protein. in such protein shakes , but the calorie content is minimal. They do not satisfy the feeling of hunger well, so the drink can only replace one meal.
- Homemade cocktails for weight loss based on egg whites and dairy products. They perfectly satisfy the feeling of hunger. This is a great way to have a snack at work without gaining extra pounds.
- Cocktails based on plant ingredients. This is usually soy protein.
Of course, if you decide not only to lose weight, but also to improve the contours of your body, then it makes sense to purchase shakes with a high protein content. This is an excellent building material for your muscles. But if you don't work out at the gym, you can make protein shakes yourself.
Recipes for making protein shakes at home
RECIPE No. 1 : Energy protein shake. To prepare it, beat a glass of skim milk and a tablespoon of natural yogurt in a blender. When the mixture becomes homogeneous, add 5 g of instant coffee.
RECIPE No. 2 : Nutritional cocktail. Beat 200 ml of milk and 100 g of cottage cheese in a blender. Add a banana, a spoonful of honey and a handful of oatmeal.
RECIPE No. 3 : Cocktail with egg. Pour 200 ml of milk into a blender and beat in one egg. Add a teaspoon of sugar. Beat everything thoroughly until smooth.
IMPORTANT: One of these cocktails should be used to replace a meal. It's best if it's dinner. You can supplement recipes with fruits and berries.
As you can see, protein diets and protein shakes are quite effective in losing weight. But before you go on a diet, consult your doctor, since protein methods of weight loss remove a lot of water and calcium from the body. This in turn can affect the functioning of the kidneys.
We think correctly
On the one hand, everything is extremely clear: what is there to count one additional additional plus one additional additional? But in reality, alas, it turns out that everything is not so simple, especially when you use all kinds of baked goods or other dishes that contain these products in your diet.
Of course, if, for example, throughout the whole day you ate 1 tablespoon of 3% sour cream and drank 50 ml of coconut milk, you know for sure that you met the norm. Or, let’s say, you used 2 teaspoons of soy sauce with sugar in the preparation of the chicken marinade, and did not consume any other products from this list, then you also met the daily norm according to the DOPs.
But most dishes, especially baked goods, contain both corn starch and skim milk powder, and not 20-30 grams each. That is why we will now figure out, using the example of a recipe for one cake, how to calculate the number of DOPs in a given dish, and also calculate how many days this dessert will have to be stretched out.
To begin with, the recipe for the cake itself, as well as its preparation:
Cake "Coffee Pot"
Ingredients:
For the biscuit:
- Skimmed milk powder – 30 grams
- Corn starch – 40 grams
- Egg whites – 3 pieces
- Chicken eggs – 3 pieces
- Instant coffee – 1 tablespoon
- Baking powder – 1.5 teaspoons
- Sweetener - to taste
- Salt - a pinch
For cream:
- Milk 0.5% – 400 ml
- Egg yolks – 3 pieces
- Corn starch – 20 grams
- Instant coffee – 1 tablespoon
- Sweetener - to taste.
Preparing the biscuit:
Separate the whites from the yolks. Add all other ingredients to the yolks except salt and whites. Beat the resulting mass until smooth.
Beat the whites (there should be 6 of them) with salt to strong peaks, so that when you turn the bowl over, the protein mass stands in place (or you can also check with a spoon - it should stand in this mass).
Gently mix the protein foam with the dough (mass of yolks + all ingredients), adding in parts.
Mix gently from bottom to top, being careful not to damage the whites.
Divide the dough into 2 parts, bake separately, or simultaneously in two forms. The shape should be no more than 20cm.
Bake at 180 degrees for 20-25 minutes. We check the readiness with a toothpick or stick - it should be dry.
Cut each cake into two parts and cool.
Preparation of cream:
Mix milk with all ingredients - egg yolks, corn starch, instant coffee, sweetener. Mix everything until smooth, cook over low heat until thickened, constantly stirring the cream with a spoon.
Cool the finished cream until warm and brush the cakes with it.
Place the cake in the refrigerator to soak in the cream for at least 4-5 hours, but preferably overnight.
This was our recipe for a rather tasty and easy-to-prepare cake. Now let’s get down to the most important thing – calculating additional supplements.
Among the ingredients for the biscuit we see corn starch, in the amount of 40 grams, which corresponds to two DOPs. Also in the list of ingredients, there is skimmed milk powder in the amount of 20 grams, which corresponds to one DOP. Thus, in just one biscuit we get 3 DOPs, which is already too much in terms of quantity for 1 day. Next, we consider the composition of our cream: among the ingredients we again see corn starch in the amount of 20 grams, which corresponds to 1 DOP.
Total:
Biscuit 3 DOP + Cream 1 DOP = 4 DOP per cake.
Therefore, this cake is designed according to the additional supplements for 2 days, provided that no other additional products are consumed during these days.
If your menu, in addition to the cake, contains a couple of dishes containing additional products, then, of course, the calculations will become more complex, but remembering the school mathematics course, you can cope with this. In this case, I suggest putting a little effort into counting the number of DOPs in each serving.
As an option, you can weigh the finished dish (in our case, it’s a cake). The resulting weight will correspond to 4 additional weights. You can write this number down. And then, it will be elementary to calculate how many DOPs are contained in each piece that you cut for dessert. To do this, you will also need to weigh a piece of cake and write down the number. And then, remember the rules of proportion:
Weight of the cake in grams (let’s say 700 grams) – 4 DOPs
Your piece in grams (let’s say 150 grams) – X extras
We get: 150*4/700 = 0.86 DOPs in the piece you cut off.
And in the same exact way, you can calculate the number of DOPs in each serving of any dish; I repeat, this is the case if you have several DOP-containing dishes, baked goods, etc.
But, in my opinion, it is much easier not to complicate your life, but simply to enjoy the opportunity to eat deliciously and lose weight, and for this, simply do not combine such complex dishes in one day. It’s better to exclude all additional supplements for 2 days and calmly eat one and a half cake today and one and a half tomorrow, without complicating your life with weighings and calculations.
