Protein diet 5 kg in 1 week: how to proceed?
Among the various fad diets, high-protein diets are doing well. They would indeed guarantee rapid weight loss, without frustration or feeling hungry. In addition, they would be unstoppable to boost the basal metabolism and avoid muscle wasting. What are the real effects of protein on weight loss? Is it possible to lose 5 kg in 1 week thanks to a protein diet?
What is the interest of proteins as part of a slimming diet?
What is a protein?
It is amacromolecule, complex structure, composed of amino acids and peptide bonds. Proteins, found in the diet, actively participate in organic renewal and growth. In the human body, they fulfill many roles, including astructural role (manufacture of cells), enzymatic (regulation of digestive enzymes), motor (muscle contraction), hormonalorimmune. The quality of proteins, whether animal or vegetable, is determined, among other things, by theiramino acid content. The body uses about twenty of them, some of which are made by the body, while others can only be provided through food (they are said to be essential).
Do proteins make you lose weight?
Strictly speaking, no. It is not because we decide to build our food bolus on a significant protein intake that we lose weight systematically. Weight loss cannot be achieved without increasing energy expenditure and, at the same time, reducing calorie intake.
That being said, protein diets have some benefits that can help with rapid weight loss:
- Proteins are, as previously explained, complex molecules. Thustheirdigestionrequires time and effort from the body. Two benefits result: a feelingof satietyquickly and long-term andincreased thermogenesis ;
- since they are satiating and long to digest, they prevent cravings and thus, untimely snacking ;
- they allow the development and maintenance of muscle masstag. In fact, proteins not only contribute to the good cell construction of muscle tissue, but also promote the fluid functioning of muscles (oxygenation, contraction, regeneration);
- , both by allowing good muscle health and by promoting the caloric expenditure of the body (thermogenesis of digestion, energy mobilization to maintain muscle mass).
When and how to eat protein to lose weight?
To lose 5 kg in 1 week via a protein diet, follow a few recommendations:
- Opt for Lean Proteins , that is to say low in fat;
- vary the types of proteins – vegetable and animal ;
- hydrate yourself abundantly and mainly with water, because the digestion of proteins requires drinking a lot. Not to mention that water boosts transit, where proteins tend to block it (constipation );
- do not neglect the other nutrients , which are also useful to the body (both carbohydrates and lipids or micronutrients );
- accompany your dietary efforts with daily physical activity and regular sports activity (if possible a combination of muscle strengthening and cardio).
A typical week of protein menus to lose 5 kg
Here is a suggestion of meals inspired by classic protein diets (ketogenic or keto diet, DukanAtkinsLow Carb). Well endowed with protein, low in carbohydrates, but rich inFiber and micronutrients, these menus should allow you to lose 5 kg, within a week.
Monday
Breakfast
- A hot unsweetened drink
- A compote with no added sugar
Lunch
- Cucumber salad, lemon-cheese sauce
- A portion of green beans
- Natural yogurt
Snack (only if hungry)
- A tea without sugar
- A seasonal fruit
- A small handful of oilseeds
Having dinner
- Grilled chicken cutlet with herbs
- Ratatouille
- Quark
Tuesday
Breakfast
- A hot unsweetened drink
- Greek yogurt with nuts, seeds and pieces of fresh fruit
Lunch
- Grated carrots, lemon and walnut oil
- Tuna, avocado and mango tartare
- Natural yogurt
Snack (only if hungry)
- A tea without sugar
- A seasonal fruit
- A small handful of oilseeds
Having dinner
- Two boiled eggs
- 1-2 slices of wholemeal rye bread
- Vegetable soup mill (without potato)
- A compote with no added sugar
Wednesday
Breakfast
- An unsweetened hot drink
- Porridge with hazelnut flour and vegetable milk
- Toppings: coconut flakes, red fruits, crushedcocoabeans
Lunch
- Wok of beef stir-fry and vegetables
- Konjac rice
- Seasonal fruit
Snack (only in case of hunger)
- A tea without sugar
- Cottage cheese with hazelnut chips
Having dinner
- Niçoise salad with green beans, tomatoes, hard-boiled eggs, black olives and anchovies
- A slice of wholemeal bread
- Plain yogurt, red fruit coulis
Thursday
Breakfast
- A hot unsweetened drink
- 2 slices of smoked trout and cottage cheese
- A compote with no added sugar
Lunch
- Veal cutlet, vegetable cream sauce
- Pan-fried mixed vegetables
- Quark
Snack (only in case of hunger)
- A tea without sugar
- A fresh seasonal fruit
- A handful of oilseeds
Lunch
- Grilled prawn skewers
- Zucchini sautéed with herbs
- Tomato caviar
- Faisselle with fruit coulis
Friday
Breakfast
- An unsweetened hot drink
- Chia bowl (chia seeds and vegetable milk)
- Toppings: pumpkin and hemp seeds, fresh fruit pieces, 1 tbsp almond butter
Lunch
- Celery remoulade, cottage cheese-mustard sauce
- Roast turkey stew
- “Light” cauliflower gratin
- Natural yogurt
Snack (only if hungry)
- A tea without sugar
- A fresh seasonal fruit
- A handful of oilseeds
Lunch
- Lentil and carrot soup
- 1 slice of white ham
- Quark
Saturday
Breakfast
- An unsweetened hot drink
- Protein pancakes (dough made with oats, egg whites, wheyProtein pancakes (dough made with oats, egg whites,wheypowder and Banana )
- Fruit coulis without added sugars in topping
Lunch
- Salmon paved unilaterally
- Steamed green asparagus
- Quark
Snack (only in case of hunger)
- A tea without sugar
- A fresh seasonal fruit
- A handful of oilseeds
Lunch
- salad, tomatoes, lemon-cumin-olive oil sauce
- Roasted peppers and eggplant
- White cheese with pistachio chips
Sunday
Breakfast
- An unsweetened hot drink
- A protein smoothie with Greek yogurt, chia and hemp seeds, banana, spirulina and spinach
Lunch
- Green salad
- Sautéed turkey pan
- Cauliflower rice
- Natural yogurt
Snack (only if hungry)
- A tea without sugar
- A fresh seasonal fruit
- A protein bar
Having dinner
- Homemade Hummus
- Vegetable sticks
- Quark
What are the risks of such a protein diet?
Rapid weight loss, although often desired, is not without health risks. Indeed, it can cause deleterious effects on the body:
- muscle wasting, although in this case it is limited by the high protein intake;
- hasmetabolic slowdown , with the possibility of a rebound effect (the famous Yoyo Effect ), as soon as the diet is interrupted and the resumption of a more generous diet;
- a weakening of the immune system, because a sudden weight loss weakens the body, causing fatigue, an alteration of the intestinal flora, disturbed sleep, deficiencies of all kinds… This is even more true in the case of exclusive diets (such as the protein diet);
- psychological disorders ( stress , depression), including eating disorders, since diets are by definition restrictive and exclude several food groups, for no really valid reason;
- other notable consequences, such as mood disorders, transit problems, deterioration of the appendages and skin, dysmenorrhea in women,deterioration in the quality of sleep…;
- Regarding high-protein diets, other associated consequences, such as bad breath, kidney failure, transit disorders, dehydration, calcium deficiency …
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.