Protein diet - essence, pros, foods and menus

There are many variations of the technique. Any of them contain protein foods with limited amounts of carbohydrates and fats. Proteins are needed for the normal functioning of the body. The food system will be a great way to lose weight for those who can not live without meat. It used to be referred to as the mono-diet. However, thanks to the development of nutritionists, diet has become the most gentle method of weight normalization.

The right protein diet menu has positive properties and allows you to lose weight in a short time. The main thing is to eat foods containing protein. After all, they are needed for normal metabolism. The body cannot accumulate proteins independently in the body, so they are regularly included in food. During a normal diet, this does not happen, so they are consumed constantly. If this does not happen, then the muscle mass decreases as the internal organs receive proteins from it for normal functioning. The body becomes exhausted and the skin becomes dull.

If you follow this nutritional system for weight loss for 14 days, then the weight will not be lost due to muscle contraction but due to the burning of body fat. Its protection is suitable for those who are afraid of feeling hungry. Anorexia can not occur during such a diet and the muscles do not atrophy. After that, the weight loss body becomes thinner and fitter.

The protein diet menu for weight loss is very effective and the mechanism of its action on the body is fully studied and scientifically proven. The electricity system starts the following processes:

• The body does not take in fats and carbohydrates and it has to spend on fat deposits located on the thighs, abdomen and buttocks. For women, these places are the most problematic.
• The body needs a lot of energy to absorb protein, which is replenished by burning subcutaneous fat.
• Protein foods create heat production, which speeds up metabolic processes.

If a person wants to lose weight, then a protein diet will help to do so without harm to health. It is possible to choose the required length of the food system and the desired dish options.

Protein norms

A person needs about 0. 8 grams of protein per kilogram of body weight. However, many well-known nutritionists believe that this amount is not enough for the body. Especially for the elderly, for whom it is very important to maintain muscle mass.

Experts advise people of retirement and retirement age to consume at least 1. 3 grams of protein per kilogram of body weight.

For healthy young men, nutritionists recommend taking about 1. 5 grams of protein per kilogram per day. Thus, an individual weighing 70 kg should eat about 90-120 grams of protein per day.

Diet characteristics

The energy system has several characteristics that should be considered by all those who lose weight:

1. Protein enriches the body of people who are constantly working out or playing sports. Such foods may be suitable for women who are expecting a baby. The simple menu of the protein diet is characterized by the intake of meat, fish and dairy dishes. The nutrition system can be beneficial for people who want to lose weight without damaging the body and stress.
2. The maximum period of diet adherence is 14 days. This period will allow you to normalize your weight without damaging your body. The results of protein weight loss are characterized by stable work. To consolidate the result obtained, you should gradually leave the food system, excluding fatty, fried and sweet foods.
3. It is recommended to repeat the diet no later than 6 months.
4. Protein-rich foods require important recommendations from weight loss. During the diet, the work of the excretory system is activated, which can lead to complications. Therefore, at this time it is necessary to follow a drinking regime and consume sufficient non-carbonated water.
5. The total number of calories from food should be around 1200-1400. Their deficiency can lead to dysfunction of internal organs and weakening of the immune system.
6. The protein diet menu for weight loss during the day gives you the opportunity to enjoy the taste of your favorite dish (in small quantities) and allows you to maintain a stable weight.

With this food system, the feeling of hunger does not have to be constantly experienced, the diet is unlimited and varied.

Who is this diet for?

We already know that a protein diet can affect the growth of muscle mass, while a lack of carbohydrates forces us to get energy from fat stores. ᲐbecauseIn combination with regular intense exercise, the quality of our body improves, Relief is highlighted.

Most often, athletes, professional athletes, and people trying to get the most out of their body tone resort to "drying out". Boys and girls who have seen enough "jokes" in the gym sometimes do not understand that in everyday life there is no need to follow such a diet.

A similar diet is suitable for you if:

• You want to lose a lot of pounds;
• You go on vacation to the sea and you want to look stunning while you are slightly overweight;
• Planning a photo session;
• Athlete and you need to dry to lose weight;
• Bodybuilder.

Basically, this ends the list of situations when a protein diet may be needed. But if you think you have other reasons to sit down, then we ask you to approach your diet wisely.By no means do I want to convey that I recommend for the mother to be inactive. . .

Recommended and forbidden foods

The protein diet menu is varied throughout the day and contains a list of certain dishes that may be included in the diet at this time. Recommended products include:

• Chicken and turkey meat, beef, by-products. Foods for the diet should be cooked or stewed. Most often, chicken without skin is used. It is well absorbed and there are no problems with its preparation.
• Lean fish. It contains the right amount of protein and trace elements that are important for the normal functioning of the body.
• Cottage cheese and dairy products. The casein in their composition requires the body to make efforts for digestion. As a result, many calories are lost.
• Buckwheat and oatmeal, bread (rye, black, whole grains).
• Მ Boiled eggs. The protein in them is easily assimilated and nutritious.
• Vegetables that contain a minimal amount of starch (cucumber, cabbage, celery).
• Citrus fruits (orange, grapefruit), sour apples.
• Canned tuna food. They contain a large amount of protein and a minimal amount of fat.

Particular attention should be paid to the drinking regime. You can include herbal teas, freshly squeezed juices from vegetables and fruits, purified water.

When compiling a protein diet menu for a week, it is essential to limit the amount of food in the diet that is easily converted to fat:

1. First of all, you should exclude sweets. Even fruit can spoil the result, not to mention cakes, cookies and cakes.
2. Fried, fatty foods and pasta should be completely excluded from the menu.
3. Fizzy drinks, compotes and juices are also not recommended during the diet period.
4. Vegetables that contain a lot of starch (potatoes, legumes, peas).

Refusing such products will allow you to achieve tangible results in a short time.

Diet schedule

The power supply system should be implemented in this way:

• It is best to divide the menu into several receptions each day (5-6). In the morning on an empty stomach drink a glass of purified water. Take the last meal 3 hours before bedtime.
• You can eat a small amount of porridge and whole grain bread before lunch. You can eat fruits (apples, oranges).
• A protein meal is included in the afternoon, in combination with raw vegetables or salads.

The right combination of dishes is important when losing weight on a protein diet menu. This will achieve a positive result. The power system will get rid of 10 kg of excess weight in 2 weeks. To do this, you must strictly follow all the recommendations.

How to get out of this diet properly

Your body is accustomed to taking certain substances on a daily basis. You do not need to lie down on cakes and cookies on the first day of the diet.You have to leave gradually, Still trying to maintain an acquired habit, not eating fast carbs.

Slowly add grains, more vegetables and dairy products with a high percentage of fat to your diet. You can buy dark chocolate, previously banned fruits - bananas, persimmons, apricots, as well as dried fruits.

ᲨNote!The process of leaving the diet can last from 3 to 5 days, so there is no need to hurry. It is important to give the body time to recover and not to immediately load up on large amounts of new nutrients.

Diet for 7 days

The food system for a week is designed so that a person does not experience a feeling of hunger during the observation period. The dishes are easy to prepare. The protein diet menu for weight loss includes:

• Breakfast. Cottage cheese (160 g), tea (green or vegetable), half an orange.
• Dinner. Chicken breast (170 g), whole grain bread.
• Afternoon breakfast. A glass of low-fat yogurt.
• Dinner. Steamed fish (200 g), vegetable salad (170 g).

Every other day, you should continue to eat this way. During the week, the protein diet menu is supplemented with cottage cheese, kefir and boiled eggs. You also need to change the foods, taking into account their caloric content.

The vegetables are lightly cooked and cooked in the form of stew and soup. They can be used as food throughout the day. It is best to consume non-starchy vegetables.

A similar diet can be used for a 14-day diet. In this case, you can get the most effective option.

What animal products does the protein diet contain?

A protein-based diet should include the following animal products:

1. Lean white meat (chicken breast, turkey meat, lean parts of other types of meat). The product should be consumed without the skin. Chicken breast is especially useful. Its only 200 gram portion contains only 300 calories and 50 grams of protein.
2. Seafood, including fish varieties, is rich in essential omega acids (tuna, salmon). 150 grams of tuna contains 200 calories and 40 grams of protein.
3. Dairy products with minimal fat (kefir, yogurt, cottage cheese). 200 g of low-fat cottage cheese contains 25 grams of protein and 200 calories;
4. ᲗWhite eggs. It is almost entirely made up of protein. In addition, egg whites contain important antioxidants that protect the human body from aging.

Diet menu for 10 days

The dishes listed in the table that lose weight are independently distributed and alternated with each other throughout the meal.

The recommended menu for a protein diet for 10 days is shown in the table below.

Დ ღის	Breakfast	Dinner	Afternoon breakfast	Dinner
1 day	Sugar-free herbal tea	Chicken breast, stewed cabbage, green apples	Low-fat kefir	Boiled fish, salad
2nd day	Sugar-free herbal tea, whole grain bread	Raw, does not contain potatoes, cabbage salad	Low-fat kefir, grapefruit	Low-calorie cottage cheese
3rd day	Sugar-free tea	Cooked beef, raw vegetables	Kefir, orange	Beetroot and cabbage salad
4th day	Green tea without sugar, rye bread croutons	Lean fish with stewed vegetables	Tofu cheese, apples	Boiled eggs, grated carrots
5th day	Natural coffee without sugar	Cooked beef, cabbage and carrot salad	Skim milk	Low-fat cottage cheese
6th day	Tea without sugar	Beef broth, beet salad	Kefir, grapefruit	Boiled chicken, tomatoes
7th day	Tea, rye horns	Fish with vegetables, whole grain bread	Tofu cheese, apples	Vegetable Salad
8th day	Natural coffee without sugar	Cooked chicken fillets, croutons	Kefir or fermented baked milk, citrus	Carrot salad, soft-boiled eggs
9th day	Sugar-free drink	Without raw potatoes, raw vegetables	Low-fat cheese	Vegetable Salad
10th day	Tea without sugar	Chicken without skin, tomato salad	Apples	Cooked lean fish

The menu of a protein diet for weight loss is varied. The portion should be taken in moderation so as not to overeat and leave the table with a slight feeling of fullness.

Menu for 2 weeks

This is the most long-lasting nutrition system that provides an effective, stable result. Protecting it for 14 days will not give a person any discomfort and unpleasant sensations.

Recommendations for a protein diet (menu for 14 days):

Დ ღის	Breakfast	Dinner	Dinner
1 day	Sugarless black coffee	2 boiled eggs, stewed cabbage, a glass of tomato juice	Baked, fried or boiled fish
2nd day	Sugarless coffee, rye croutons	Boiled fish, vegetable salad	Boiled beef (250 g), a glass of kefir
3rd day	Sugarless coffee, rye croutons	Zucchini fried in oil, green apples	2 boiled eggs, cabbage salad, boiled beef (200 g)
4th day	Black coffee without sugar	3 boiled carrot salad, hard cheese (15 g)	Fruits or berries, except grapes and bananas
5th day	Fresh grated carrots	Boiled, baked or boiled fish, a glass of tomato juice	Fruits or berries, excluding grapes and bananas
6th day	Black coffee without sugar	Boiled chicken, salad with vegetables	2 boiled eggs, fresh grated carrots
7th day	Sugar-free tea (green or herbal)	Cooked veal or beef (250 g), fresh fruit	Dinner one day, except the 3rd

The second week of the protein diet menu for 14 days involves the same diet, i. e. repeats the first 7 days.

Be sure to follow a drinking regimen. You can use green and herbal tea, water. It is strictly forbidden to drink alcohol in order not to stress the liver.

The first meal contains only liquid in the form of tea or coffee. Do not overdo it while eating; It is best to stop it with a slight feeling of hunger.

Advantages and disadvantages of a protein diet

Anyone who is losing weight can diversify their menu by adding their favorite vegetables or sugar-free fruits. The positive features of this system include:

1. The nutrition system allows for intense sports, which is difficult with other effective and fast methods of weight loss.
2. The diet is practically not accompanied by a feeling of hunger because the digestion time of protein foods is 4 hours.
3. Body weight is normalized.
4. The immune system is strengthened.
5. The body was healed. The skin tightens, cellulite is reduced and the condition of hair, skin and nails improves.
6. The protein diet menu contains a lot of fiber, which helps to improve the functioning of the intestines.
7. Muscle mass does not decrease due to the presence of protein foods in the diet.
8. Minimal manifestations of fatigue, lethargy, and dizziness characteristic of other diets.
9. The weight loss rate with this nutrition system is not lightning fast and it allows you to maintain a stable weight after leaving it.

If you follow a protein diet for weight loss for a longer period of time, then there may be some negative consequences:

• Prolonged use of protein causes the outflow of calcium and other trace elements from the body, which negatively affects the health of the skeletal system.
• Reduced performance due to the minimal amount of carbohydrates in the diet.
• Increased irritation occurs due to lack of fat in the diet - the main building block of nerve cells.
• Blood clotting problems, blood clots.
• Protein nutrition can lead to disorders of the kidneys and gastrointestinal tract.
• It is not recommended to eat this way for people over 60 years of age.
• Bad breath caused by excessive amounts of protein.

It is best to consult a specialist before losing weight so as not to damage the body.

Why protein is so important for the body

These are from protein:

• Human bones, muscles, skin, hair are formed. They are constantly updated, they need a new supply of protein;
• Synthesized "chemical messenger" hormones that help different systems of the body harmoniously;
• Enzymes are also synthesized from proteins involved in numerous metabolic processes;

Protein improves the functioning of the immune system. They are also a kind of vehicle in the body. For example, hemoglobin transmits oxygen through the blood to cells.

9 Amino acids are called essential because the human body does not make them on its own. They come with food or nutritional supplements.

Animal foods (including eggs, milk) are the best source of protein. It contains all 9 essential amino acids in optimal proportions. In addition, animal foods are well absorbed (90-95%). Everything is less balanced in plant foods.

If you limit your diet to only carrots, whole grains, potatoes and cabbage, your body will start to lack protein. To avoid this, vegan diets should regularly eat a lot of plant foods, including a variety of legumes, whole grains, nuts, and whole grains.

Contraindications

Any nutritional system, including a protein diet, regulates the body. Metabolism is accelerated, toxins are removed, fats are burned and the stomach has to adapt to new conditions and other foods.

The bodies begin to work in an enhanced mode. If everything is not with them, then chronic diseases can get worse, this should be taken into account when moving to a new menu. A daily protein diet is contraindicated in such cases:

• Diseases of the excretory system;
• Older age;
• During pregnancy and lactation;
• Cholelithiasis;
• Cardiovascular pathology;
• Citrus allergy;
• Pathology of the digestive tract;
• diabetes;
• Adolescence

Any contraindication is a stop signal for people who have chosen this diet. Only after eliminating the contraindications will it be possible to lose weight using this nutrition system.

Nutrition principles

The average duration of the diet is 5 days, in some cases your doctor may recommend following a therapeutic diet for up to 10 days, but not longer. You can not follow a diet for more than this period, because due to lack of fat, muscle tissue begins to contract rapidly.

You need to maintain a number of calories daily

Instead of protein foods, you should start eating plant foods. The daily intake of carbohydrates in a protein-free diet is 350 g, and fat - 80 g. The caloric content of the daily menu does not exceed 2200 kcal. If a person protects the bed during the diet and severely restricts physical activity, then the caloric content can be reduced to 2000 kcal.

In addition, the diet includes a reduction in fluid and salt intake. This is caused by the need to prevent swelling, which is one of the symptoms of many kidney diseases. In this case, you need to carefully control the amount of potassium in your diet. Basically, patients take large doses of various diuretics that expel potassium from the body, so the lack of this substance is compensated by medications or the right selection of products.

Useful tips to improve the effect

Nutritionists suggest how to lose weight on a protein diet without harm or harm to health. Adhering to a diet alone may not be enough to achieve an effective result. It is essential to apply the principles of healthy eating that are effective in the future:

• It is best to get a medical examination before starting a diet.
• You need to get a doctor's permission to operate such a feeding system.
• You should take multivitamins throughout your diet.
• In case of dizziness attacks it is necessary to take carbohydrates and fats in the body. It is allowed to add oatmeal to the morning menu.
• It is better to refrain from a protein diet if you feel worse.
• You should not take any medication during weight loss.
• The diet should be discussed with a specialist.
• You should eat strictly for hours.
• Calories should be considered: consume more than you consume.
• It is best to have dinner 2-3 hours before bedtime.
• Menu items should be cooked, stewed or steamed.
• Meal sizes: drinks (200 mg), other dishes (150 g) and fruit (100 g).
• Limit eating salt.
• You should get at least 8 hours of sleep a day.
• You need to give up bad habits.
• Give up strenuous sports and cardio workouts. Your best choice is swimming, fitness, aerobics or Pilates.

A protein diet is an effective nutrition system that allows you to normalize your weight and achieve harmony in a short amount of time. Thanks to a variety of dishes, weight loss does not feel like hunger and fatigue. Adherence to all recommendations improves health. Despite its many positive properties, the diet has some contraindications that should be considered before beginning its compliance.

What foods are better not to eat

Remove from diet:

• Foods rich in saturated and transgenic fats. The former is particularly abundant in red meat (pork, lamb), the latter in margarine;
• Canned and processed meats with excess salt (such as smoked sausages and sausages).
• The use of simple carbohydrates (high quality white bread, sugar, sweets, cakes, chocolate) should also be reduced. They "burn" very quickly, causing a feeling of hunger;
• You should avoid foods fried in oil. It is very high in calories;
• Do not use mayonnaise, you can replace it with soy sauce, lemon juice, balsamic vinegar and even the most common kefir;
• You will have to give up milk, butter, cheese with high fat content.

It is also important not to limit yourself to a single product. The more different the food, the better. Due to the variety, the diet becomes more balanced, includes all the macro and micronutrients necessary for the body.