Protein nutrition for weight loss during training: a detailed menu

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

In the world today there are at least three popular systems that involve a complete transition to protein nutrition for weight loss. Such diets are considered very effective and safe for the body. Moreover, they are credited with miraculous properties of cleansing and healing the body, as well as the absence of weight gain after the end of the course. Is this really so, we will try to find out together with you. Where does the idea of losing weight on protein food come from? Firstly, the authors of the methods refer to our prehistoric ancestors, who most often ate meat, and secondly, the costs of protein processing often exceed the energy value that the product has. But there are also a lot of pitfalls here. Protein nutrition for weight loss is not a panacea, any restriction is very difficult for the body, because for optimal performance it needs proteins, fats and carbohydrates, as well as vitamins and trace elements.

What is protein and what is it for

This is a macromolecular compound that consists of amino acids. It is a building material fororganism. With a lack of protein, muscles atrophy, that is, it is necessary to maintain a normal volume of muscle mass, restore injured tissues, and produce red blood cells. Do not forget that the heart is also a muscle, and its he alth also depends on the normal amount of protein. A number of hormones are built on the basis of protein compounds. Protein nutrition for weight loss is based on the fact that by consuming protein, a person provides himself with the most necessary material for life, but at the same time, the calorie content of the diet remains quite low. Accordingly, the body must consume fat reserves.

This is true, but only in part. Firstly, without sufficient physical activity, protein nutrition for weight loss is not effective, and secondly, a deficiency of all other substances will still affect he alth.

Who the protein diet is for

These are mostly people who prefer to see meat and animal products on their tables every day. A good result is protein nutrition for weight loss during training, since the diet involves the complete exclusion of carbohydrates. But even with a sedentary lifestyle, you can achieve some success if you limit the calorie content of foods consumed. For example, roast beef contains a good portion of fat, while boiled chicken breast is pure protein. People are attracted to this system by its ease. Indeed, it is very difficult to survive a week on apples or rice, and when you can eat meat and eggs, hunger is pursued.will not. At the same time, deterioration in he alth usually does not occur, unless, of course, you overdo it.

The basis of the diet is a lack of carbohydrates. As a result of a long-term shortage of these important substances, the metabolism is rebuilt, and the body begins to process fat reserves into energy, which should have been obtained from cereals and vegetables. At the same time, protein nutrition for weight loss during training is most effective, because the more energy is spent, the more intense the subcutaneous reserves will melt.

Basic rules

Despite the apparent simplicity and ease, it is quite difficult to adhere to such a system for a long time. If you are just going to try protein nutrition for weight loss, the menu will seem solid and even redundant. But without the usual side dish and bread, meat, eggs and other permitted foods quickly get bored, and since the body insistently requires carbohydrates, the test of your willpower begins. In order not to break loose and get the result, you must definitely adhere to fractional nutrition, eat 3 hours before bedtime and not earlier than an hour after waking up.

A small amount of carbohydrates should still be in the diet, as they are very important for the body. It is desirable that these be cereals, such as brown rice, but not more than 40 g per day, and they should be consumed in the morning. Vegetables included in the menu should not contain starch. In addition, products must be consumed in boiled form. On the day you needdrink at least 2 liters of water, and also limit the consumption of sweet fruits. But grapefruits and green apples can be eaten without restrictions.

Allowed Foods

What do those who choose protein food for weight loss eat? Reviews say that a unique course of its kind allows you to eat fatty fish, sausage and even mayonnaise. This is true, but you need to make a reservation right away. Meat is mostly protein, while sausage is almost pure fat. It will not only not give the body the protein necessary for the muscles, but also provide it with a good portion of indigestible fat. The process of losing weight will definitely be disturbed. The same goes for mayonnaise. If we talk about lard, then this product, of course, is fatty, but how much can you eat without bread and cereals? Probably not, but it will give a long feeling of satiety. Well, the basis of the diet should still be chicken (without the skin), eggs, low-fat cottage cheese and fish.

Forbidden foods

We continue to consider protein nutrition for weight loss. The foods that you can eat, we have already presented to you, now we are moving on to those that need to be deleted from your diet. Bread and any flour products, sweets, including carbonated drinks, sugar and its substitutes are excluded. Vegetable and butter should be removed from the diet, use lemon juice as a dressing. Any alcohol is strictly prohibited.

Pros and cons of diet

Let's take a look at what protein isfood for weight loss. We will give a detailed menu a little later, but for now we will consider the opinion of dietitians. For the most part, they are against the use of radical diets, which include protein. In their opinion, such a diet can lead to the development of dietary ketosis, that is, a lack of carbohydrates. A protein diet requires additional intake of vitamins, since many vegetables and fruits remain banned for a long time. This program is effective only in combination with physical activity, but a reasonable reduction in calorie intake plus sports give results just as good.

However, some pluses should be noted. You do not have to give up your usual products and suffer from hunger. In this case, the result will appear very quickly, literally within a month. Such a system allows you to lose a record number of kilograms, 10 or more in 3 months. In addition, not everyone is suitable for such a table, which suggests this diet. For example, vegetarians will definitely refuse it.

There is another reason nutritionists oppose such a diet. Animal food is very heavy for the body and puts a strain on many organs and systems. The stomach and liver, pancreas and intestines suffer. In addition, such a diet has many contraindications. Among them are gout and kidney failure, gastritis and ulcers, heart failure, stroke and heart attack. Any disease of the kidneys and liver is a reason to abandon the protein diet. The maximum course is three months, but if, against the background of a change in diet, you feel heaviness in the stomach, pain,nausea and bloating, which means that you should at least soften the conditions of the diet. Boiled chicken, a salad of fresh vegetables and whole grain cereals, along with cottage cheese and fruits, is a complete diet that promotes weight loss, but is absolutely normal for the body.

Next, we will look at protein nutrition for weight loss for a month. Be sure to consult your doctor before starting the course. If there are contraindications, it is better to consult a nutritionist, he will select a softer system for you.

Monthly course, day one

Surely you are familiar with the varieties of protein diets. These are "Kremlin" and "Egg", "Maggi" and many others. Today we will look at a universal system that can be followed. The course is approximately a month, you can both reduce it and increase it, depending on the goal and well-being. The menu is repeated every seven days, so we offer you a diet for a week. Four meals are supposed per day: 200 g of fat-free cottage cheese for breakfast, 2 chicken breasts with broccoli for a side dish for lunch, and a jar of yogurt for dinner and afternoon snack. During the day, you need to drink at least a liter of mineral water.

Second day

In the morning you can please yourself with yogurt and a green apple. For an afternoon snack, 100 g of any meat with tomatoes, cheese and sweet peppers is suitable. As you can see, not so hungry protein food for weight loss. Recipes can be selected according to your preferences. It can be chicken in tomato sauce with pepper salad,vegetable stew, beef stewed in tomatoes or tomato soup with meat. For lunch, 200 g of fish with celery awaits you. Dinner is two boiled eggs and coleslaw.

Third day

Start your morning with yogurt and a glass of strawberries. For lunch you will have 2 chicken breasts again. At about 4 o'clock treat yourself to a serving of grainy cottage cheese, in which you can add greens. Dinner on this day is meat stewed with vegetables. The best choice would be chicken with zucchini and tomatoes. Do not forget that you need to cook food without oil, so frying the ingredients is highly undesirable.

Fourth day

Breakfast will be 200 g of cottage cheese. This is a good portion of protein and calcium, which means an energy charge for the whole day. Stewed meat in the amount of 200 g serves as a dinner. One carrot will serve as a side dish. For an afternoon snack, delicious yogurt is allowed from a glass of kefir and fresh raspberries. For dinner, boil yourself 2 eggs and prepare cabbage salad, seasoning it with lemon juice. Don't forget to drink water.

Fifth day

For breakfast, you can have a glass of yogurt and 2 tangerines or a large orange. Today there will be a fish lunch, you can afford 200 g of any sea fish and a vegetable salad. Don't be discouraged if you love first courses. It is very easy to rebuild the entire menu of protein nutrition for weight loss with soup for lunch. To do this, simply cook yourself the first of the ingredients allowed at lunchtime and do not put a lot of s alt in it. For dinner, a package of cottage cheese and greenapple.

Sixth day

The weekend is coming, and so you want to please yourself with something tasty. Don't forget about the end goal of your marathon. Morning begins with 100 g of skimmed cottage cheese and half a glass of skimmed milk. For lunch, two chicken breasts with boiled beans are waiting for you. An afternoon snack today is a glass of kefir, and dinner will please you with a new ingredient. These are two slices of ham with broccoli and one boiled egg. Two spoonfuls of corn are allowed, so you can make your own salad.

Seventh day

Sunday morning starts with a glass of yogurt and any berries. For dinner, prepare a liver stew with a salad of leafy vegetables. For an afternoon snack, you are supposed to have 200 g of granular cottage cheese. Today you can add two slices of ham to it. But dinner will be only yogurt and a glass of apple juice. The first week is over, now you can evaluate the results and decide whether to continue the diet further. If the weight stands still, although you followed all the rules, you need to evaluate physical activity. Indeed, without training, a protein diet will not give the results you are striving for. Sign up for a gym and you'll notice significant weight loss over the next week.