Basic principles of a protein diet for weight loss
When a person eats a lot of carbohydrate-containing foods, he feeds the body with simple “fuel”, and all buns, cakes, pizzas and much more, for the most part, contain simple fats and carbohydrates.
The body, recognizing food, uses carbohydrates in order to maintain a person’s strength, in other words, it spends it on energy production, but it (the body) puts the remaining fats in bins, as if for a “rainy day.” A person has plenty of places where fat could be hidden, for example, the stomach or sides. But don’t despair, the body can be outsmarted. It is enough to eliminate carbohydrates from consumption and feed the body only proteins; it will immediately begin to look for a way out of the current situation and will have to burn its own fats to obtain energy. Physical activity will also help you lose weight.
A protein diet is a great way to tone up and strengthen muscles (you need a lot of protein for this), and exercise will help you burn excess fat faster.
Advantages and disadvantages of a protein diet for weight loss
Pros of a protein diet
The main and one of the most important advantages of a protein diet can be considered the fact that after eating the prescribed proportion of proteins, a person is deprived of hunger for a long time, and during this time the body continues to work for you. Protein is considered a complex food component, the body needs more time and effort to digest it, so hunger will not gnaw at you in an hour or a few hours. The second advantage of the protein diet, of course, remains the fact that after the course of the diet is completed, a person will not gain all those kilograms that he lost with such difficulty, while maintaining a balanced diet. Weight loss is especially noticeable in people with a large excess amount of fat in the body. Losing weight happens quickly enough, preventing you from starting to miss sweets. In addition, a huge number of recipes have appeared on the Internet that will brighten up the not-so-bright everyday diet, but at the same time allow you to maintain the required amount of allowed calories. The main thing is to take the first step, and when you begin to notice an amazing transformation, and the old clothes become big, you will no longer want to turn back or leave your intended goal.
Cons of a protein diet for weight loss
As in any other case, before you start following a protein diet, you need to visit a doctor and get personal recommendations regarding this step. All protein diets have contraindications - these are disorders of the kidneys, liver, heart, and pregnancy. Of course, the protein diet is very different from some other mono-diets, in which there is no balance of vitamins and minerals at all. What can we say, at least, about the cheese or kefir-apple diet. If a person decides to follow such a diet, he will not only encounter a deterioration in the quality of hair and nails, but will also experience all the delights of improper/slow digestion and constipation. In the case of a protein diet, of course, it is also better to protect your body with tablet vitamins. And the slow receipt of energy from the food consumed can cause slight dizziness and weakness. While following the diet, it is recommended to drink more fluids. It will promote good kidney function, which is at risk during a protein diet for weight loss. In addition, older people should not go on a protein diet. A large amount of protein and a small proportion of fat increases the likelihood of blood clots due to improved blood clotting. That is why the protein diet, like others, should be approached with caution.
The benefits of pork for men and women
Many experts note the great benefits of pork meat for men and their health. It is believed that it has a beneficial effect on male strength, restores it, and supports it in old age. Helps cope with impotence. In addition, pork is rich in proteins, which is important for muscle recovery.
It is recommended to consume pork for those men who engage in physical labor, sports, and want to increase muscle mass. Young dietary pork is very useful for men after a heart attack. It promotes faster recovery and helps you gain strength and recover faster.
For women, the benefits of pork are also very great. In addition to all the above beneficial properties, it is very useful for pregnant women. All its vitamins have a positive effect on the fetus and during pregnancy. All spent body reserves are quickly and well restored thanks to pork.
Products for a protein diet, their preparation
There is no need to be afraid that now you will have to stand idle in the kitchen for days, trying to prepare the entire diet menu according to recipes. Not at all! The diet is very simple and does not require buying papaya or mangosteens every day. The main food for the entire period of the diet should be protein-containing foods. These especially include low-fat varieties of fish and meat, as well as protein in large quantities (found in eggs and all kinds of dairy products). You should not abuse the percentage of fat content when consuming dairy products; it is better to limit yourself to 1-3%. Some diet menus allow you to include grapefruit or orange, but you should not overuse these citrus fruits, as the acidity of the stomach may increase, which in turn will lead to negative consequences. It is better to boil all diet products that are allowed for consumption using a double boiler. This device perfectly prepares dishes, not allowing vitamins to “escape” from the product (as can happen during cooking), and also saves your time and effort. Multi-tier steamers are designed for processing and cooking several products at once. A grill will also be your assistant during the protein diet, on which you can easily cook without oil or fat.
It is worth noting that along with the listed products that are allowed for consumption, there are also those that are strictly prohibited for all those who strictly follow a protein diet for weight loss. For example, all lovers of fried potatoes will have to forget about their delicacy for the entire duration of the diet! Potatoes are not advisable to be consumed in any form, be it mashed or baked potatoes. All kinds of cereals, and pasta are now prohibited! And you shouldn’t fall for the admonitions of sellers that the durum wheat from which their pasta is made can be eaten every day. This is not true, just like the fact that for good stomach function it is vital to eat oatmeal porridge in the morning, because there are many substitutes for this product in order to properly start the body after sleep. All baked goods, of course, also remain a thing of the past, especially rich baked goods. The same applies to all types of butter (butter, sunflower).
Beneficial healing properties
This type of meat is not only tasty pork in batter, chops or an ingredient in soup.
- High fat content - to restore strength and warm the body
- Magnesium and zinc – for the cardiovascular system and potency
- Amino acid lysine – for bone formation
- Selenium and arachidonic acid – to reduce depression and cell renewal
- 1 serving of pork liver is equal to a month's supply of B12
- Pork ranks 2nd in terms of its digestibility by the stomach
- The cholesterol content in pork is 2 times lower than in butter (butter) and 3 times lower than in eggs
Protein diet menu for weight loss for the day
All menus of protein diets, of which there are currently a huge variety (and they often bear the proud names of the menu creators), can be studied and made your own based on them. Protein diets include the Kremlin diet, the Pierre Dukan diet, the egg diet, the Japanese diet for weight loss, the angel diet, the English and sports diets.
The prefabricated version of the diet is especially suitable for those losing weight who are not used to following a plan drawn up by another person.
It is worth remembering that you need to eat at least four times a day, this may seem difficult for some people who lead an active lifestyle and cannot devote much time to eating. But claims that you can lose weight by eating once a day are a huge misconception. Chinese wisdom says: “Do you want to raise a sumo fighter? Give him food once a day!” The fact is that throughout the whole day our body is very tired and hunger will remind itself more and more often and with renewed vigor, as a result of which there is a risk of gaining weight due to one, but very dense snack. At these moments, a person cannot control himself, and the feeling of satiety does not come immediately, as a result of which the person overeats and gains excess weight. Food should be taken in small portions several times a day. It is necessary to remember that in the morning you need to start your diet with one glass of water, after that you should wait half an hour and only then you can start breakfast. The last meal should be no later than two to three hours before bedtime. After noon, it is allowed to consume proteins along with some fiber, namely vegetables. This could be a small amount of tomatoes or cabbage, cucumber or zucchini.
To better perceive information, you need to imagine the complete menu for the week.
For breakfast:
You can drink any coffee, even with milk, which is even more advisable to drink than regular black coffee, since the latter increases acidity in the stomach. Instead of coffee, you can drink any type of tea; naturally, all drinks should be consumed without sugar. You can afford a small jar of regular or drinking yogurt, cottage cheese or a boiled egg. Once a week you can have buckwheat or oatmeal in water.
For lunch:
After the first meal, especially such a meager one, at first you will want to eat, so after two to three hours you can eat any fruit, except bananas and peaches, preferably citrus. Have some more tea.
For lunch:
Lunch can be completely varied, at first you can treat yourself to coarse black bread, add two medium tomatoes, one cucumber or a couple of lettuce leaves, one hundred grams of beef/fish/chicken. Occasionally - soup from vegetables rich in fiber (zucchini, cabbage). You can drink tea.
For afternoon tea:
You are allowed to eat apples, only one or two, and drink kefir.
For dinner:
You can prepare a seafood salad with eggs, naturally, without using mayonnaise. You can eat herbed chicken breast by wrapping it in foil and cooking it in the oven without using any oil. Any meat, except pork, with vegetables will be an excellent dinner and will keep you full for a long time. After dinner, try not to eat anything other than kefir. Or, in order not to fill your belly with heavy foods at night, all this can be replaced with a tasty and healthy protein shake from sports nutrition.
Pork for children
The magazine "Polzateevo" recommends giving pork to children starting from 8 months without fail. It is very useful for a growing, developing young organism.
Advice! You need to start introducing pork meat with half a teaspoon and gradually increase the portion if everything goes well. For children, it is worth taking lean pork, absolutely without fat and completely home-fed.
It is recommended to completely grind the pork and mix it with potato or vegetable puree. This meat is second only to lamb in terms of ease of digestion. It is useful for children because, thanks to its rich composition, it helps to develop the body. It participates in the formation of all the bones of the body, making them stronger, more resilient and durable. It has a good effect on the gastric tract, fills the body with vitamins, minerals, helps the heart do its job and has a positive effect on blood composition. It also stimulates growth hormone, and the baby grows in accordance with the norms.
Children really love cutlets, meatballs, and pork chops. All this should preferably be steamed, with minimal use of seasonings and sunflower oil. Can be baked in the oven and stewed in a pot.
Protein diet menu for 14 days
A protein diet menu for weight loss for two weeks may look like this.
1 day. Breakfast: 100 g low-fat cottage cheese. Second breakfast: 2 boiled eggs. Lunch: creamy broccoli soup or zucchini baked with 100 g feta cheese. Afternoon snack: 100 ml low-fat drinking yoghurt. Dinner: 150g grilled turkey fillet with cranberry sauce.
Day 2. Breakfast: 100g omelette. Second breakfast: salad of fresh leafy vegetables with 1 tsp. olive oil. Lunch: okroshka on low-fat kefir with turkey or beef, 150g steamed fish. Afternoon snack: 100 ml kefir. Dinner: 150g boiled beef, fresh vegetable salad.
Day 3. Breakfast: 100 g low-fat cottage cheese with sour berries (lingonberries, cranberries). Second breakfast: 1 boiled egg. Lunch: 200g stuffed peppers, but use vegetables, such as broccoli, instead of rice. Afternoon snack: 100g cucumber and cabbage salad with olive oil. Dinner: 150 -200 g of beef, baked with garlic.
Day 4 Breakfast: 100g boiled skinless chicken breast. Second breakfast: 100g grilled fish, one cucumber. Lunch: 150 ml of vegetable soup without potatoes. Afternoon snack: fresh tomato salad dressed with olive oil. Dinner: 150g beef baked with garlic, 100g grilled vegetables.
Day 5 Breakfast: 150g low-fat cottage cheese. Second breakfast: 1 orange. Lunch: fish soup, 100g salad of red bell pepper, lettuce, tomatoes seasoned with lemon juice. Afternoon snack: 100g low-fat yoghurt. Dinner: 150g turkey, stewed with cauliflower or broccoli.
Day 6 Breakfast: oatmeal with water. Second breakfast: 100g sour berries. Lunch: 150g grilled fish, 100g stewed eggplant. Afternoon snack: low-fat yogurt without sugar or additives. Dinner: 150g steamed beef, 100g tomato and cucumber salad dressed with olive oil.
Day 7 Breakfast: 150 g low-fat cottage cheese. Second breakfast: 1 boiled egg. Lunch: 150g grilled chicken without skin, two fresh tomatoes. Afternoon snack: grated carrots with lemon juice. Dinner: 150g boiled shrimp, 100g green beans.
8. Breakfast: millet porridge with water, you can add berries or pieces of fruit. Second breakfast: tuna and tomato salad, dressed with lemon and olive oil. Lunch: 200g steamed fish cutlets, 100g any fresh vegetables. Afternoon snack: 125 ml of drinking yoghurt without additives. Dinner: 200 g of any grilled fish with vegetables.
9. Breakfast: 150 g of low-fat cottage cheese with finely chopped herbs (dill and parsley). Second breakfast: boiled egg with cucumber. Lunch: 200 g boiled beef, 150 ml tomato juice. Afternoon snack: 50 g pine nuts. Dinner: 200 g steamed fish, lettuce.
Day 10 Breakfast: scrambled eggs with spinach. Second breakfast: 100 g low-fat cottage cheese. Lunch: 150g boiled turkey, salad of fresh cucumbers and tomatoes, seasoned with lemon juice and olive oil. Afternoon snack: 1 grapefruit. Dinner: 200 g beef cutlets, lettuce
11. Breakfast: 100 g low-fat cottage cheese with sour berries. Second breakfast: 1 boiled egg. Lunch: 150 g of boiled turkey, fresh vegetable salad. Afternoon snack: 75 g tofu cheese. Dinner: 150 g grilled chicken fillet.
12. Breakfast: 2 low-fat yoghurts, 1 boiled egg. Second breakfast: fresh vegetable salad with pieces of feta cheese. Lunch: fish soup (without potatoes). Afternoon snack: 100 g white cabbage salad. Dinner: 150g boiled beef, 200 ml tomato juice.
13. Breakfast: buckwheat porridge. Second breakfast: 2 boiled eggs. Lunch: 160 g of any grilled fish, lettuce. Afternoon snack: one apple. Dinner: 120 g stewed veal, cabbage and carrot salad.
Day 14 Breakfast: oatmeal. Second breakfast: leaf salad with cheese. Lunch: creamy cauliflower soup, grilled chicken breast. Afternoon snack: one boiled egg, a glass of tomato juice. Dinner: 200 g of any grilled seafood, 100 g of steamed green beans.
What can you drink during a protein diet for weight loss?
During the diet, you can drink tea or coffee without sugar, herbal infusions, and both regular and mineral water. Any fruit juices and sweet drinks are excluded from the protein diet menu for weight loss. When on a protein diet, you can sometimes drink vegetable juices - tomato juice or celery and apple juice. The main thing is that the juice contains a low amount of carbohydrates.
The diet completely excludes any alcoholic drinks to reduce the load on the liver, stomach and kidneys. In addition, alcohol blocks the enzyme pepsin, which breaks down animal protein in the stomach, and if you consume protein foods and alcohol together, you will not only not lose weight, but will most likely “earn” indigestion.
Pork for pregnant and lactating women - benefit or harm
When consumed sensibly, pork meat is certainly beneficial for pregnant and lactating women. It has been scientifically proven that expectant mothers who consumed pork endured childbirth more easily, and their babies developed well in the future.
Pork is good for pregnant women because it is a source of vitamins, amino acids, and protein. In addition, proper consumption of the product (boiled or baked) can give you a good mood and excellent health.
As for nursing mothers, they can and should consume pork, starting with small portions. During this period, boiled or steamed meat is most valuable.
Forecast for weight loss on a protein diet
If you follow all the diet instructions, as well as exercise, the weight will come off fairly quickly. But the reduction occurs differently in people with different proportions of fat. For example, with a height of 170 centimeters and a weight of sixty-five kilograms, in two weeks of diet you can easily lose from six to ten kilograms, depending on the duration and energy consumption of training.
This diet is not suitable for everyone, but if you get a doctor’s permission and approach all the points correctly, you can ensure yourself a great figure in a short period of time. Moreover, this figure will remain for a long time after the diet. Continuation of the post and reviews……..
