Healthy weight loss is usually from 0.5 to 1 kg per week, however, everything is individual, it all depends on the initial condition. Before losing weight at a faster pace, you need to talk with your doctor and nutritionist. Sometimes, without loss of health, it is possible to lose about 10 kg in 30 days. A protein diet for a month can help with this.
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 specific nutrition 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, food must certainly be of high quality. A protein diet for a month consists of a small amount of whole grains and healthy fats, dairy products with a small percentage of fat content, lean protein and an abundance of fruits or vegetables.
The mode will save from overeating
You need to eat every 4 hours to support metabolism, as well as prevent such an unpleasant phenomenon as overeating. It is extremely undesirable to skip one of the meals. As a rule, five meals are distinguished: three main ones (breakfast, lunch and dinner) and two additional snacks, also called a second breakfast and afternoon snack. A protein diet for a month implies certain limitations, however, the rejection of certain products or a reduction in their quantity can bring significant tangible benefits to the body.
Breakfast
As you've heard before, breakfast is the most important meal of the day, and this is not the time to save on calories. It should include slow carbohydrates and protein, in order to maintain energy levels throughout the day and keep appetite under control. You can do this by choosing one of the following breakfast options:
- a vegetarian egg white omelet and a slice of whole wheat toast;
- half an average banana, several small pancakes made of buckwheat flour with berries and low-fat yogurt.
Lunch
The main purpose of a snack is to maintain energy at the proper level until lunch. Fruit does an excellent job of this. Healthy carbohydrates and natural sugar will continue to fuel your metabolism. Low-fat yogurt or cheese, hard-boiled eggs are also suitable, but it’s better not to choose the foods that you already ate for breakfast. Meals should be varied.
Dinner
A protein diet for a month involves the use of high-quality protein, the shock dose of which is just for lunch. Otherwise, this meal should be easy enough. This can be a piece of whole grain bread, stewed or baked vegetables and lean meat (turkey). Or, alternatively, a mixed green salad with salmon or fried chicken.
High tea
As a nutritious snack, carrots, other raw vegetables, a small handful of nuts or a protein bar are suitable.
Dinner
Your dinner should be free of fast and whole grain carbohydrates and should consist of lean protein (fish or white meat) and plenty of fresh or stewed vegetables.
Dessert
As a dessert, you should choose foods containing 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, dessert is best eaten as an independent dish, and not seize them lunch or dinner. If after eating you want something sweet, then it is good advice to drink mint green tea, this drink miraculously dulls this harmful desire.
Menu: Week One
A high protein diet is not based on one fixed menu. Its great advantage lies precisely in the variety of products. However, for convenience, you can use approximately such a diet for the first week.
| Days | Breakfast | 2nd breakfast | Dinner | High tea | Dinner |
| one | 100 g of cottage cheese 2%, unsweetened tea | Egg, Cheese Slice | Boiled chicken breast (150 g), 1 piece of whole grain bread.
| Green apple | Fried fish with lettuce (200 g) |
| 2 | Egg, Cucumber and Celery Salad | Low Fat Cottage Cheese (200 g) | Beef stewed with vegetables (150 g) | Carrot | Boiled chicken with herbs |
| 3 | Cucumber and tomato salad, sour cream, egg | 10 hazelnut nuts | Chicken fillet chops (150 g), asparagus (200 g)
| Kefir (200g) | Fish, stewed vegetables |
| four | Glass of milk omelet | Zucchini stewed with chicken breast | Stewed fish (200g), a slice of whole grain bread, cucumber | Orange | Turkey Carrot Salad |
| 5 | Oatmeal on water or non-skim milk | Egg, a piece of cheese | Vegetable soup, boiled beef (150 g), green salad | Curd (100g) | Boiled chicken breast, broccoli |
| 6 | Beans (100 g), a piece of stewed turkey (100 g) | Cottage cheese with a spoon of honey | Baked fish with vegetables (300 g) | Grapefruit | 2 eggs, cucumber and tomato salad |
| 7 | Fried eggs with tomatoes and herbs | An Apple | Boiled Chicken (150 g) with Cucumber Salad (150 g) | Low Fat Yogurt (100 g) | Buckwheat porridge (100 g), stewed beef |
This option is approximate, snacks and types of meat and fish can be varied as you wish, the remaining 3 weeks will look approximately the same. Following your feelings, during lunch you can add a spoonful of rice, buckwheat, pearl barley or any other porridge or one or two boiled potatoes, also gradually adding more fruits and various 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: the meat must be thoroughly washed, peeled and patted 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. Mix pepper, salt and olive oil, grate the meat and leave for 1-1.5 hours for soaking. After this time, fry the steaks without adding oil on a good fire for 2 minutes. on each side until a crust appears, then you need to wrap individual pieces in foil and send for 45 minutes. into 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, Beijing cabbage or lettuce (about 400 g), low-fat yogurt, a little salt and mustard. Dice the meat. Chop cabbage and cucumber arbitrarily. For dressing, you need to mix 100 g of yogurt, one teaspoon of mustard and a small pinch of salt. After mixing the ingredients, the salad can be served on the table, after sprinkling it with lemon juice.
There would be a desire, then from the most, it would seem, simple and banal products, you can cook delicious and delicious dishes.
Protein diet for bodybuilders only?
It is a misconception that a high protein diet is only useful for bodybuilders or marathon runners. It helps not only in building muscle mass. Why, choosing between waffles and an egg, is it better to choose an egg? Is the most effective diet for weight loss - a protein? It really is. Proteins help curb hunger, increase satiety and contribute not only to weight loss, but also to its preservation.
How to lose weight?
There are two main ways to burn subcutaneous fat by optimizing any of these factors, which work even better when they are together. These are 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 a healthy habit.
Golden rules
There are a number of rules and tips that will help you lose weight and improve the body, weight loss reviews confirm their effectiveness. Here are some of them:
- Avoid white carbohydrates (bread, rice, cereals, potatoes, pasta), as well as fried breaded foods.
- Eat the same foods. The most successful diets, regardless of whether their goal is muscle gain or fat loss, are based on eating the same foods. The main thing is to combine them correctly.
- Eat plenty of protein. Most people who expose themselves to low-carb diets complain of low energy levels, as they simply do not consume enough calories for the body to function properly. For comparison, half a cup of rice contains 300 calories, while 1/2 cup spinach is only 15 calories! You will not be full of vegetables alone. Therefore, it is very important to add protein and legumes for high-calorie loading.
- Choose the right side dish. Macaroni and potatoes are best replaced with vegetables.
- 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 carbonated drinks and juices, as well as alcohol, you should be careful, as these are also hidden calories.
- Have yourself a weekly belly celebration or a so-called day off from the diet. For example, let it be Saturday. On this day, allow yourself to eat something that is not usually included in your regular diet: ice cream, a chocolate bar, or something like that. In a week of proper nutrition, your metabolism accelerates so much that such a trifle as one cake per week cannot spoil everything.
Protein diet: reviews and results
A high protein diet will help reduce the risk of obesity, diabetes, and heart disease. Studies have confirmed the many positive reviews of those who managed to lose weight, for example, on the diet of Dukan and Atkins. It is much more pleasant and easier to lose weight with proteins; there is no feeling of fatigue and loss of strength and energy, as with low-carb diets. People who use recipes for a protein diet for weight loss, note that they achieved their desired goals much faster than those who sit on the same cucumbers.
How much protein is needed for complete happiness?
To lose excess weight and fat, while maintaining lean muscle mass, you need to eat from 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 high-quality protein.
Ducan's diet
The essence of the protein diet from the French nutritionist Ducant consists of four different nutrition programs, one after the other. A distinctive feature is that at the initial stage you can not eat anything but proteins (meat, fish, eggs and low-fat dairy products) and drink plenty of water (up to 3 liters per day). It begins 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 Ducan diet is oats, or rather, oat bran, which absorbs water in the intestines, creates a feeling of fullness, is good for heart health and relieves constipation. Weight loss is inevitable and quick.
Weight loss should be approached wisely.
One of the first keys to successful weight loss is setting a target weight that is suitable for your body and that you can maintain without much effort for the rest of your life. Taking into account gender, age (with every decade a woman has a stable weight increases), a family history of problems with overweight, your own range, you need to build your way to ideal weight. This means that you should not set unrealistic goals. Everything must be approached wisely, including one's own health.
List of delicious high protein foods.
If a protein diet was chosen, what can I eat? Here is a list of the most delicious allowed foods:
- The 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.
- Skinless chicken breast. It is one of the most popular protein-rich foods. It is easy to cook, and the taste does not bother.
- Oats This is probably one of the healthiest cereals on the planet, it contains healthy fibers, magnesium, manganese, thiamine (vitamin B1) and several other nutrients.
- Cottage cheese. Low calorie and nonfat, 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 low-fat yogurt.
- Milk. An excellent source of high-quality protein, in one cup contains about 8 grams of pure protein.
Protein power
The body needs more effort to digest and absorb protein. This means that you burn more calories. A huge plus also lies in the fact that those who are on a protein diet and consume about 30 percent of their diet eat almost 450 calories a 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 protein to build muscles that not only make you stronger, but also help burn calories even when you are not active.
What threatens a lack of protein?
Protein is used by every cell in our body and is crucial for building muscle, supporting neurological function, helping digestion, and balancing hormones in a natural way and keeping you in high spirits. Without a sufficient number of diverse sources of protein in your diet, you run the risk of being deficient in 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 the skin and hair to the digestive enzymes and the immune system as a whole, as they are constantly destroyed and need to be replaced.
Tips for creating a high protein diet
A protein diet (reviews and results confirm its effectiveness) really works. The main benefits are taming hunger, losing weight and building muscle. First, it’s worth identifying the best sources of protein. These are foods that are low in saturated fats and calories — lean meats, seafood, beans, soy, low-fat dairy products, eggs, nuts, and seeds. Be sure to include vegetables in your diet, this is fiber and other important nutrients.
When choosing meat, you should pay attention to its low-fat varieties. As for fish, the fatter the better. Eggs are a great, inexpensive source of protein. Beans help you feel full longer by lowering your bad cholesterol. It is also important to add low-fat dairy products such as milk, cheese and yogurt. They not only provide the necessary protein, but also calcium for a healthy heart and strong bones.
What to do with carbohydrates?
Does a protein diet suggest carbohydrate days? When planning your high protein menu, you need to limit your food to a high proportion of carbohydrates such as cereals, grains, fruits, and some vegetables. Reducing the intake of these products can lead to dramatic weight loss, as a lot of water will be lost. The most effective diet for weight loss involves restricting the use of cereals, but not completely abandoning them.
As for fruits, they should not be abused either. However, carbohydrate days may also be provided for in a protein diet, when in the morning or in the 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 new foods to your diet. A planned protein diet for a month, a menu, if it is correctly balanced, will certainly give its results.