Protein diet - substance, benefits, food and menu

There are many variations of the technique. Any of these contain protein foods with a limited amount of carbohydrates and fats. Protein is needed for the body to function normally. The diet system will be a great way to lose weight for people who can not live without meat. Previously, it was referred to as a single-diet. However, thanks to the development of nutritionists, nutrition has become the mildest method of weight management.

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 that contain protein. After all, they are needed for normal metabolism. The body is not able to independently accumulate proteins in the body, so they are regularly included in food. With a normal diet, this does not happen, so they are consumed constantly. If this does not happen, then the muscle mass decreases, because the internal organs pump proteins from it for normal function. Exhaustion of the body occurs and the skin becomes hazy.

If you follow this diet system for weight loss for 14 days, then the weight will not go away due to the reduction of muscles, but due to the burning of body fat. Keeping it is suitable for those people who are afraid to feel hunger. Anorexia with such a diet can not happen and the muscles do not atrophy. After that, the body of the weight it loses becomes slim and fit.

For weight loss, the protein diet menu is very effective and the mechanism of its effect on the body has been thoroughly studied and has been scientifically proven. The power system starts the following procedures:

• The body does not receive fats and carbohydrates and must expend fat deposits on the hips, abdomen and buttocks. 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 food creates heat production that speeds up metabolic processes.

If a person wants to lose weight, then a protein diet will help you do so without compromising your health. It is possible to choose the required duration of the food system and options for preferred dishes.

Protein norms

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, for whom it is very important to maintain muscle mass.

Experts advise people before 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 pound per day. Thus, a person weighing 70 kg should eat about 90-120 grams of protein per day.

Nutritional characteristics

The power system has some features that must be taken into account by all those who lose weight:

1. Protein saturates the body of people who are constantly at work or exercising. Such foods may be suitable for women who are expecting a baby. A simple protein diet 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 or stressing the body.
2. The maximum period for adhering to the diet is 14 days. This period will allow you to normalize the weight without harming the body. The results of protein weight loss are characterized by consistent performance. To consolidate the result you get, you need to gradually abandon the food system, excluding fatty, fried and sweet foods.
3. It is recommended to repeat the diet no more often than 6 months.
4. Protein-rich foods require significant weight loss recommendations. Activates the excretory system during the diet, which can cause complications. Therefore, at this time, it is necessary to observe the consumption regime and consume non-carbonated water in sufficient quantities.
5. The total number of calories from food should be around 1200-1400. Lack of them can lead to dysfunction of internal organs and weaken the immune system.
6. The menu of a protein diet for weight loss for the day gives you the opportunity to enjoy the taste of your favorite dish (in small quantities) and allows you to maintain a steady weight.

With this diet, the feeling of hunger does not have to be experienced constantly, 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 and the lack of carbohydrates forces us to get energy from fat stores. Here's whycombined with regular intensive training, the quality of our body improves, the relief is emphasized.

Most of the time, athletes, professional athletes and people who seek to get the most toned body resort to "drying". But boys and girls, having seen quite a few "jokes" in the gym, sometimes do not understand that in everyday life there is not much need to follow such a diet.

A similar diet is suitable for you if:

• I want to lose a lot of weight.
• Go on a vacation at the sea and you want to look amazing while you are slightly overweight.
• scheduling a photo session.
• an athlete and you need to dry to lose weight.
• bodybuilder.

Basically, this completes the list of conditions in which a protein diet may be required. But if you feel you have other reasons to sit on it, then we ask you to approach your diet wisely.Do not exhaust your body in any way and think of all your meals in advance. . .

Suggested and forbidden foods

The protein diet menu for the day is varied and includes a list of some dishes that can be included in the diet right now. Recommended products include:

• Chicken and turkey, beef, offal. For a diet, food must be boiled or cooked. Most 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 important for the normal functioning of the body.
• Cottage cheese and dairy products. The casein in their composition will require efforts from the body to assimilate. As a result, many calories are wasted.
• Buckwheat and oatmeal, bread (rye, black, wholemeal).
• Boiled eggs. The protein they contain is digestible and nutritious.
• Vegetables that contain a minimum amount of starch (cucumbers, cabbage, celery).
• Citrus fruits (oranges, grapefruits), sour apples.
• Canned tuna. They contain a large amount of protein and minimal fat composition.

Special attention is required to pay attention to the regime of alcohol consumption. You can include herbal tea, freshly squeezed vegetable and fruit juices, purified water.

When composing a protein diet menu for a week, it is necessary to limit the content of foods in meals that can be easily converted into fat:

1. First of all, you need to exclude sweets. Even fruit can ruin the result, not to mention cakes, cookies and sweets.
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 starch (potatoes, legumes, peas).

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

Nutrition plan

The power supply system must be operated as follows:

• 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 clean water. Take the last meal 3 hours before bedtime.
• You can eat a small amount of porridge and wholemeal bread before lunch. You can eat fruits (apples, oranges).
• Protein meals are included in the afternoon meal in combination with raw vegetables or salads.

When you lose weight on the protein diet menu, it is important to have the right combination of dishes. This will achieve a positive result. The electrical system will relieve 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 gets used to taking certain substances every day. You do not need to press on cakes and buns on the very first day of the end of the diet.You have to leave gradually, while still trying to maintain the acquired habit of not eating fast carbs.

Slowly introduce more cereals, more vegetables and high-fat dairy products into your diet. You can afford a little dark chocolate, previously banned fruits - banana, persimmon, apricot, as well as dried fruit.

Note!The process of quitting the diet can take 3 to 5 days, so you do not need to hurry. It is important to give the body time to rebuild and not be immediately loaded with a large number of new nutrients.

Diet for 7 days

The diet for a week is designed in such a way that during the maintenance period a person does not suffer from a feeling of hunger. The dishes are easy to prepare. The protein diet menu for weight loss for a week includes:

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

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

The vegetables are lightly cooked and cooked in stews and soups. They can be used as snacks throughout the day. It is best to eat vegetables that are not starchy.

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 a protein diet include?

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

1. Lean white meat (chicken breast, turkey, lean parts of other meat varieties). The product should be eaten without the skin. Chicken breast is especially useful. There are only 300 calories in a 200 gram serving and 50 grams of protein.
2. Seafood, including fish varieties, rich in essential omega acids (tuna, salmon). 150 grams of tuna have 200 calories and 40 grams of protein.
3. Dairy products with minimal fat (kefir, yogurt, cottage cheese). 200 grams 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 white contains important antioxidants for the body, which protect the human body from aging.

Diet menu for 10 days

The dishes listed in the table, losing weight independently are distributed and alternated throughout the feeding.

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

Day	breakfast	Dinner	Afternoon snack	Dinner
1st day	Sweet herbal tea	Chicken breast, cabbage stew, green apples	Low fat kefir	Steamed fish, salad
2nd day	Herbal tea without sugar, wholemeal bread	Ukha, does not contain potatoes, cabbage salad	Non-fat kefir, grapefruit	Low calorie cottage cheese
3rd day	Sweet tea	Boiled beef, raw vegetables	Kefir, orange	Beetroot and cabbage salad
4th day	Sugar-free green tea, rye bread croutons	Lean fish stew with vegetables	Tofu, apple	Boiled eggs, grated carrots
5th day	Natural coffee without sugar	Boiled salad of beef, cabbage and carrot	Skimmed milk	Non-fat cottage cheese
6th day	Sugar-free tea	Beef broth, beet salad	Kefir, grapefruit	Boiled chicken, tomatoes
7th day	Tea, rye nuts	Lighthouse with vegetables, wholemeal bread	Tofu, apple	Vegetable salad
8th day	Natural coffee without sugar	Boiled chicken fillet, croutons	Kefir or fermented boiled milk, citrus	Carrot salad, soft boiled eggs
9th day	Sugar-free drink	Ukha without potatoes, raw vegetables	Low fat cheese	Vegetable salad
10th day	Sugar-free tea	Chicken without skin, tomato salad	Apples	Boiled lean fish

The menu of a protein diet for weight loss for 10 days is varied. Portions 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 longest nutritional system that provides an effective, consistent result. Adherence to it for 14 days will not cause discomfort and discomfort to a person.

Protein diet recommendations (menu for 14 days):

Day	breakfast	Dinner	Dinner
1st day	Black coffee without sugar	2 boiled eggs, cabbage stew, a glass of tomato juice	Fish, fried or steamed fish
2nd day	Coffee without sugar, rye croutons	Boiled fish, vegetable salad	Boiled beef (250 g), a glass of kefir
3rd day	Coffee without sugar, rye croutons	Zucchini fried in oil, green apples	2 boiled eggs, cabbage salad, boiled beef (200 gr. )
4th day	Black coffee without sugar	Salad of 3 boiled carrots, hard cheese (15 gr. )	Fruits or berries other than grapes and bananas
5th day	Fresh grated carrots	Boiled, steamed or steamed fish, a glass of tomato juice	Fruits or berries, except grapes and bananas
6th day	Black coffee without sugar	Boiled chicken, salad with vegetables	2 boiled eggs, fresh grated carrots
7th day	Sweet tea (green or herbal)	Boiled beef or veal (250 g), fresh fruit	Dinner one of the days, except the 3rd

The second week of the protein diet menu for 14 days presupposes the same diet, ie repeats the first 7 days.

Make sure you follow your alcohol regimen. You can use green and herbal tea, water. It is completely forbidden to consume alcoholic beverages, so as not to cause stress to the liver.

The first meal contains only liquid in the form of tea or coffee. During the meal, do not eat too much; it is better to stop it with a feeling of slight hunger.

Advantages and disadvantages of a protein diet

Anyone who loses weight can diversify the menu by adding their favorite vegetables or fruits without sugar. The positive features of this system include:

1. The nutrition system allows for intensive sports, which is difficult with other effective and fast weight loss methods.
2. The diet is practically not accompanied by a feeling of hunger, because the time for digestion of protein foods is 4 hours.
3. Body weight is normalized.
4. The immune system is strengthened.
5. The body heals. The skin tightens, cellulite is reduced and the condition of the hair, skin and nails improves.
6. The protein diet menu contains a lot of fiber, which helps to improve bowel 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 typical for other diets.
9. The rate of weight loss with this food system is not lightning fast and allows you to maintain a steady weight after you release it.

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

• The use of protein for a long time leads to leaching of calcium and other trace elements from the body, which negatively affects the health of the skeletal system.
• Reduced yield due to the minimal amount of carbohydrates in the diet.
• Increased irritability occurs due to lack of fat in the diet - the main building block for nerve cells.
• Blood clotting problems, blood clots.
• A protein diet can lead to disorders of the kidneys and gastrointestinal tract.
• It is not recommended to eat this way in people aged 60 and over.
• Bad breath caused by consuming too much protein.

Before you start losing weight, it is best to consult a specialist so as not to harm the body.

Why protein is so important for the body

It is made of protein:

• human bones, muscles, skin, hair are formed. They are constantly updated, they need a new supply of protein.
• "Chemical messenger" hormones are synthesized, which help the various systems of the body to function harmoniously.
• Also, enzymes are synthesized from proteins involved in countless metabolic processes.

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

9 amino acids are called essential because the human body does not create them on its own. 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. In addition, animal feed is well absorbed (90-95%). In plant foods, everything is less balanced.

If you limit your diet to carrots, cereals, potatoes and cabbage, your body will begin to lack protein. To avoid this, dieting vegans should eat plenty of plant-based foods, including a variety of legumes, whole grains, nuts and cereals, on a regular basis.

Contraindications

Any food system, including a protein diet, burdens 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 function in improved function. If not everything is okay with them, then chronic diseases can get worse, this should be taken into account when switching to a new menu. The daily diet with protein is contraindicated in such cases:

• diseases of the excretory system;
• old woman?
• when you are expecting a baby and during breastfeeding.
• cholelithiasis
• pathology of the heart and blood vessels.
• citrus allergy.
• pathology of the digestive tract.
• Diabetes;
• adolescence.

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

Principles of nutrition

The average duration of the diet is 5 days, in some cases the doctor may recommend adherence to the therapeutic diet for up to 10 days, but no longer. You can not stick to the diet for longer than this, because due to lack of protein, muscle tissue begins to contract rapidly.

You need to keep a number of calories daily

Instead of protein foods, you should start eating plant foods. In a protein-free diet, the daily intake of carbohydrates is 350 g and fat - 80 g. The calorie content of the daily menu does not exceed 2200 kcal. If, during the diet, a person observes bed rest and strictly restricts any physical activity, then the calorie 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 carefully monitor the amount of potassium in the diet. Basically, patients take large doses of various diuretics that flush potassium out of the body, so the lack of this substance must be compensated with medications or the right choice of products.

Useful tips to improve the result

Nutritionists suggest how to lose weight with a protein diet without harm or damage to health. Just following a diet may not be enough to get an effective result. It is necessary to use the principles of healthy eating, which are effective in the future:

• It is best to have a medical examination before starting the diet.
• You must obtain a doctor's license to comply with such a diet.
• You should take multivitamins throughout your diet.
• In case of dizziness, it is necessary to increase the intake of carbohydrates and fats in the body. It is allowed to add oatmeal to the breakfast menu.
• It is better to refuse a protein diet if you feel worse.
• During the weight loss period, you should not take medication.
• The diet should be discussed with a specialist.
• You have to eat strictly on time.
• Calories need to be calculated: you consume more than you consume.
• It is best to have dinner 2-3 hours before bedtime.
• Menu items must be boiled, cooked or steamed.
• Dish sizes: drinks (200 mg), other dishes (150 g) and fruit (100 g).
• Limit the amount of salt you eat.
• You should get at least 8 hours of sleep a day.
• You have to give up bad habits.
• Give up strength sports and cardio exercises. Your best bet is to swim, go to the gym, aerobics or Pilates.

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

What foods are best not to eat

Remove from the diet:

• Foods high in saturated and transgenic fats. The former are particularly abundant in red meats (pork, lamb), the latter are abundant 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, pastries, chocolate) should also be minimized. They "burn" very quickly, causing the feeling of hunger.
• you should refuse food 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 should give up milk, butter, high-fat cheese varieties.

It is also important not to limit yourself to individual products. The more different foods, the better. Due to the variety, the diet becomes more balanced, it includes all the macro- and micronutrients that are necessary for the body.