Protein diet - the essence, goodness, food and menu

There are many variations of techniques. Any of them contain protein foods with limited amounts of carbohydrates and fats. Protein is needed for normal body function. The nutritional system would be a great way to lose weight for people who can’t live without meat. Previously, it was referred to as the mono diet. However, thanks to the development of nutritionists, diet has become the most gentle method of weight normalization.

A proper protein diet menu has positive qualities and allows you to lose weight in a short period of time. The main thing is to eat foods that contain protein. However, they are needed for normal metabolism. The body cannot accumulate protein freely in the body, so it is always included in food. With a regular diet, this does not happen, so they are always eaten. If this does not happen, then the muscle mass is reduced, because the internal organs take protein from it to function normally. Thinning of the body occurs, and the skin becomes fluffy.

If you adhere to this nutritional system to lose weight for 14 days, then the weight will not be lost due to muscle reduction, but due to burning body fat. His attention is suitable for those who are afraid of feeling hungry. Anorexia with such a diet can not occur, and the muscles do not atrophy. After him, the weight loss body became slim and fit.

For weight loss, a protein diet menu is very effective, and the mechanism of its influence on the body has been fully studied and scientifically proven. The power system initiates the following process:

• The body does not receive fats and carbohydrates, and must spend its fat reserves located in the hips, abdomen and back. For women, these places are the most problematic.
• To assimilate protein, the body needs a lot of energy, which will be replenished by burning subcutaneous fat.
• Protein foods produce heat production that speeds up metabolic processes.

If one wants to lose weight, then a protein diet will help do this without endangering health. It is possible to select the required duration of the food system and options for preferred dishes.

Protein norm

A person needs about 0. 8 grams of protein per kilogram of body weight per day. However, many well -known nutritionists believe that this amount is not enough for the body. Especially for the elderly, the importance of maintaining muscle mass.

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

For a healthy young man, nutritionists recommend eating about 1. 5 grams of protein per kilogram a day. Therefore, a person weighing 70 kg should eat around 90-120 grams of protein per day.

Dietary characteristics

The power system has several features that must be taken into account by everyone who loses weight:

1. Protein fits the body of people who always work or play sports. Such foods may be suitable for women who are pregnant. The simple protein diet menu is characterized by the intake of meat, fish and dairy dishes. The nutritional system can be beneficial for people who want to lose weight without harming and putting stress on the body.
2. The maximum time period to adhere to the diet is 14 days. This period will allow you to normalize weight without harming the body. Protein weight loss results are characterized by stable performance. To combine the results obtained, you need to leave the nutritional system gradually, excluding fatty, fried and sweet foods.
3. It is recommended to repeat the diet no more often than after 6 months.
4. Foods that contain protein require important recommendations from weight loss. The work of the excretory system during the diet is activated, which can lead to complications. Therefore, at this time, it is necessary to adhere to the rules of drinking and consuming non -carbonated water in sufficient quantities.
5. The total calories from food must be around 1200-1400. Their deficiency can lead to dysfunction of internal organs and weaken the immune system.
6. The protein diet menu for weight loss that day gives you the opportunity to enjoy the taste of your favorite dishes (in small amounts) and allows you to maintain a stable weight.

With this food system, hunger is not necessarily always experienced, diet is unlimited and varied.

Who is this diet for?

We already know that a protein diet can affect the growth of muscle mass, and a lack of carbohydrates forces us to take energy from fat storage. Because of thatalong with regular intensive training, the quality of our body improves, relieved is highlighted.

Often, athletes, professional athletes and people trying to get a toned body use "drying out". But men and women, having seen many "athletes" in the gym, sometimes do not understand that in everyday life it is not necessary to do such a diet.

Similar foods are suitable for you if you:

• want to lose a lot of pounds;
• Go on a vacation to the sea and want to look mesmerizing, while you’re a little overweight;
• planning photo sessions;
• an athlete and you have to dry out to lose weight;
• bodybuilder.

Basically, this ends the list of situations where a protein diet may be needed. But if you feel there are other reasons to do so, we ask you to approach your diet wisely.Do not manage the body in any way and think first of all your food. . .

Recommended and forbidden foods

The protein diet menu for today is varied and includes a list of specific dishes that can be included in the diet at this time. Recommended products include:

• Chicken and turkey, beef, offal. For the diet, food needs to be boiled or stewed. Often, skinless chicken 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, which are essential for the normal functioning of the body.
• Cottage cheese and dairy products. The casein found in their composition requires effort from the body to digest. As a result, many calories are wasted.
• Buckwheat and oatmeal, bread (rye, black, whole grains).
• Boiled eggs. The protein it contains is easy to digest and nutritious.
• Vegetables that contain a minimum amount of starch (cucumber, cabbage, celery).
• Citrus fruits (oranges, grapefruit), sour apples.
• Canned tuna food. They contain large amounts of protein and minimal fat composition.

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

When compiling a protein diet menu for a week, it is necessary to limit the content of foods in foods that easily turn into fat:

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

Rejection of such products will allow you to achieve tangible results in a short period of time.

Diet Schedule

The power supply system should be done in this way:

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

While losing weight in a protein diet menu, it is important to have the right combination of dishes. This will achieve positive results. The power system will reduce 10 kg of excess weight in 2 weeks. To do this, you must strictly adhere to all recommendations.

How to get out of this diet properly

Your body is used to getting certain substances every day. You don’t have to pounce on cakes and bread on the first day of the end of the diet.You have to go gradually, while still trying to maintain the habit gained by not consuming fast carbs.

Slowly introduce whole grains, more vegetables, and dairy products with a high percentage of fat into your diet. You can buy dark chocolate, previously banned fruits-bananas, persimmons, apricots, and even dried fruits.

Notes!The process of getting out of the diet can take 3 to 5 days, so there is no need to rush. It is important to give the body time to rebuild and not immediately load it with large amounts of new nutrients.

Diet for 7 days

The food system for a week is designed in such a way that during the period of preservation a person does not experience hunger. Dishes are easy to prepare. The protein diet menu for weight loss for a week includes:

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

On other days, you must continue to eat this way. For a week, the protein diet menu includes cottage cheese, kefir and boiled eggs. You should also replace foods, taking into account their calorie content.

The vegetables are lightly cooked and cooked into stews and soups. They can be used as snacks throughout the day. It is best to eat non-starchy vegetables.

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

What animal products are included in the protein diet?

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

1. Lean white meats (chicken breast, turkey meat, lean portions of other types of meat). The product must be eaten without skin. Chicken breast is very useful. There are only 300 calories in one serving of 200 grams, and as much as 50 grams of protein.
2. Seafood, including types of fish, are rich in essential omega acids (tuna, salmon). 150g of tuna has 200 calories and 40 grams of protein.
3. Dairy products with a minimum of fat (kefir, yogurt, cottage cheese). 200 g of low -fat cottage cheese contains 25 grams of protein and 200 calories;
4. Egg white. It consists almost entirely of protein. In addition, egg whites contain important antioxidants for the body, which protect the human body from aging.

Diet menu for 10 days

The dishes shown in the table, lose weight independently and are distributed alternately throughout the meal.

The recommended 10 -day protein diet menu is shown in the table below.

Hari	Breakfast	Dinner	Afternoon snacks	Dinner
Day 1	Herbal tea without sugar	Chicken breast, boiled cabbage, green apples	Low fat kefir	Steamed fish, salad
Day 2	Herbal tea without sugar, whole wheat bread	Ukha, does not contain potatoes, cabbage salad	Lean kefir, grapefruit	Low calorie cottage cheese
Day 3	Tea without sugar	Boiled meat, raw vegetables	Kefir, orange	Beet and cabbage salad
Day 4	Green tea without sugar, rye bread croutons	Lean fish boiled with vegetables	Tofu cheese, apples	Boiled eggs, grated carrots
Day 5	Natural coffee without sugar	Boiled beef, cabbage and carrot salad	Skim milk	Fat -free cottage cheese
Day 6	Tea without sugar	Beef broth, beet salad	Kefir, grapefruit	Boiled chicken, tomatoes
Day 7	Tea, rye ribs	Fish with vegetables, whole wheat bread	Tofu cheese, apples	Vegetable salad
Day 8	Natural coffee without sugar	Boiled chicken fillet, croutons	Kefir or baked milk, citrus	Carrot salad, boiled eggs
Day 9	Drinks without sugar	Ukha without potatoes, raw vegetables	Low fat cheese	Vegetable salad
10th day	Tea without sugar	Skinless chicken, tomato salad	Apple	Boiled lean fish

The protein diet menu for weight loss for 10 days is varied. Some 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 a durable nutritional system that provides effective and stable results. Adherence to it for 14 days will not give a person discomfort and unpleasant sensations.

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

Hari	Breakfast	Dinner	Dinner
Day 1	Black coffee without sugar	2 boiled eggs, boiled cabbage, a glass of tomato juice	Grilled fish, fried or steamed
Day 2	Sugar -free coffee, rye croutons	Boiled fish, vegetable salad	Boiled beef (250 g), a glass of kefir
Day 3	Sugar -free coffee, rye croutons	Zucchini fried in oil, green apples	2 boiled eggs, cabbage salad, boiled beef (200 g)
Day 4	Black coffee without sugar	Salad of 3 boiled radishes, hard cheese (15 g)	Fruits or berries other than grapes and bananas
Day 5	Fresh grated radish	Boiled, grilled or steamed fish, a glass of tomato juice	Fruits or berries, excluding grapes and bananas
Day 6	Black coffee without sugar	Boiled chicken, salad with vegetables	2 boiled eggs, fresh grated carrots
Day 7	Sugar -free tea (green or herbal)	Boiled beef or beef (250 g), fresh fruit	Dinner on one day, except the 3rd day

The second week of the 14 -day protein diet menu uses the same diet, i. e. repeating the first 7 days.

Make sure you follow the drinking rules. You can use green tea and herbs, water. It is strictly forbidden to drink alcoholic beverages, so as not to put pressure on the liver.

The first food contains only liquid in the form of tea or coffee. While eating, do not overeat; better stop it with a little hunger.

Advantages and Disadvantages of Protein Diet

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

1. The nutritional system makes it possible for intensive sports, which are difficult with other effective and fast methods of losing weight.
2. The diet is practically not accompanied by hunger, because the time for digestion of protein foods is 4 hours.
3. Weight is normalized.
4. The body's immune system is strengthened.
5. The body is healed. The skin is tightened, cellulite is reduced and the condition of the hair, skin and nails is improved.
6. The protein diet menu contains a lot of fiber, which helps improve intestinal function.
7. Muscle mass is not depleted due to the presence of protein foods in the diet.
8. Minimal manifestations of fatigue, lethargy and dizziness, which are common for other diets.
9. The rate of weight loss with this food system is not as fast as lightning, and this allows you to maintain a stable weight after leaving it.

If you follow a protein diet to lose weight for a longer period of time, then some negative consequences may occur:

• Long -term consumption of protein causes the excretion of calcium and other trace elements from the body, which negatively affects the health of the skeletal system.
• Decreased performance due to the minimum amount of carbohydrates in the diet.
• Increased irritation occurs due to lack of fat in the diet - the main building block for nerve cells.
• Blood clotting problems, blood clotting.
• Protein intake can cause disorders of the kidneys and gastrointestinal tract.
• It is not recommended to eat this way for people who are 60 years of age or older.
• Bad breath is caused by eating too much protein.

Before starting to lose weight, it is better to consult a specialist so as not to harm the body.

Why protein is so important for the body

It is from protein:

• human bones, muscles, skin, hair are formed. They are constantly being renewed, they need a new supply of protein;
• "Chemical messenger" hormones are synthesized, which help various body systems function in harmony;
• also enzymes synthesized from proteins involved in countless metabolic processes;

Protein enhances immune system function. They also function as a kind of vehicle in the body. For example, hemoglobin transports oxygen through the blood to cells.

9 amino acids are called essential, because the human body does not make them itself. They come with food or supplements.

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

If you limit your diet to only carrots, grains, potatoes and cabbage, the body will begin to suffer from a lack of protein. To avoid this, vegan dieters should eat plenty of vegetable foods, including various types of legumes, grains, legumes, and grains, on a regular basis.

Contraindications

Any nutritional system, including a protein diet, puts pressure on the body. Metabolism speeds up, toxins are removed, fat is burned, and the stomach has to adapt to new conditions and other foods.

The body begins to work in an enhanced mode. If not everything is right, the chronic disease may get worse, this must be taken into account when moving to a new menu. Daily protein diet is contraindicated in cases such as:

• diseases of the excretory system;
• old age;
• during pregnancy and during breastfeeding;
• cholellitis;
• pathology of the heart and blood vessels;
• citrus allergies;
• gastrointestinal tract pathology;
• diabetes;
• adolescence.

Any contraindications are a stop signal for people who have chosen this diet. Only after the elimination of contraindications will be able to lose weight using this food system.

Principles of nutrition

The average duration of the diet is 5 days, in some cases, doctors may recommend adhering to a therapeutic diet for up to 10 days, but no more. You should not follow a diet longer than this period, because due to lack of protein, muscle tissue begins to contract rapidly.

You need to keep track of the number of calories each day

Instead of protein foods, you should start eating plant -based foods. On a protein -free diet, daily carbohydrate intake is 350 g, and fat - 80 g. The caloric content of the daily menu does not exceed 2200 kcal. If, during the period of the diet, a person adheres to bed rest and strictly limits 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 due to the need to prevent the formation of edema, which is one of the symptoms of many kidney diseases. In this case, you need to monitor the amount of potassium in the diet carefully. Basically, patients take large amounts of diuretics that remove potassium from the body, therefore, this deficiency must be compensated with medication or proper product selection.

Useful tips to increase the effect

Nutritionists recommend ways to lose weight on a protein diet without harming or endangering health. Adhering to a diet may not be enough to get effective results. Need to use the principles of healthy eating, which are effective in the future:

• It is better to undergo a medical examination before starting a diet.
• You need to get a doctor’s permission to adhere to such a nutritional system.
• You should take multivitamins throughout your diet.
• In case of dizziness, it is necessary to increase the intake of carbohydrates and fats into the body. It is permissible to add oatmeal to the morning menu.
• It is better to reject a protein diet if you are feeling worse.
• During the period of weight loss, you should not take medication.
• Diet should be discussed with a specialist.
• You have to eat strictly by the hour.
• Calories should be counted: eat more than you eat.
• It is better to have dinner 2-3 hours before bedtime.
• Menu items can only be boiled, stewed or steamed.
• Serving size: drinks (200 mg), other meals (150 g) and fruits (100 g).
• Limit the amount of salt you eat.
• You need to sleep at least 8 hours a day.
• You have to let go of bad habits.
• Leave strength sports and cardio training. Your best bet is to swim, go to fitness, aerobics, or Pilates.

A protein diet is an effective nutritional system that allows you to normalize weight and achieve harmony in a short time. Thanks to a variety of dishes, lose weight does not feel hungry and tired. Adhere to all recommendations to improve health. While there are many positive qualities, the diet has certain contraindications that must be taken into account before beginning to adhere to it.

What foods are best not to eat

Exclude from diet:

• Foods high in saturated fat and transgenic. The first is abundant in red meat (pork, lamb), the second is abundant in margarine;
• canned and processed meats with excess salt (such as smoked sausages and sausages).
• the consumption of simple carbohydrates (highest grade white bread, sugar, candies, pastries, chocolate) should also be minimized. They "burn" quickly, causing hunger;
• you should reject foods fried with oil. Calories are too high;
• do not use mayonnaise. You can replace it with soy sauce, lemon juice, balsamic vinegar and even the most common kefir;
• you should give up milk, butter, cheese with high fat content.

It is also important not to be limited to individual products. The more different the food, the better. Due to the variety, the diet becomes more balanced, including all the macro and micro elements necessary for the body.