Protein diet - the essence, benefits, diet and menu

There are many variations of technology. Each of them contains protein products with limited amounts of carbohydrates and fats. Protein is needed for the body to function properly. The nutrition system is a great way to lose weight for people who can't live without meat. Previously it was called a mono-diet. However, thanks to the development of nutritionists, diet has become the most gentle way to normalize weight.

The menu of a proper protein diet has positive qualities and allows you to lose weight in a short time. The most important thing is to eat foods high in protein. After all, they are needed for normal metabolism. The body cannot store proteins on its own, so they are constantly added to food. This is not the case with a normal diet, so they are always consumed. If this is not the case, muscle mass will decrease because the internal organs will take away proteins from it in order to function properly. The body becomes tired and the skin becomes inflexible.

If you follow this diet for 14 days to lose weight, you will not lose weight because of the burning of body fat, not because of muscle loss. Its preservation is suitable for those who are afraid of starvation. With such a diet, anorexia cannot occur and muscles do not atrophy. After that, the slimming body will be slim and beautiful.

The menu of a protein diet for weight loss is very effective, the mechanism of its effect on the body has been fully studied and scientifically proven. The energy system begins the following processes:

• The body does not receive fats and carbohydrates, it has to expend its fat on the buttocks, abdomen and thighs. These places are the most problematic for women.
• The body needs a lot of energy to absorb protein, which is supplemented by the burning of fat under the skin.
• Protein products produce heat, which speeds up the metabolic process.

If a person wants to lose weight, a protein diet can help do so without harm to health. You can choose the required duration of the food system and the options of selected 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. Maintaining muscle mass is especially important for the elderly.

Experts recommend that people of pre-retirement and retirement age eat at least 1. 3 grams of protein per kilogram.

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

Dietary features

There are some features of the energy system that should be taken into account by everyone who is losing weight:

1. Protein regularly saturates the body of people who work or play sports. This type of food may be suitable for pregnant women. A simple protein diet menu is characterized by the intake of meat, fish and dairy foods. The nutrition system can be beneficial to people who want to lose weight without harming the body.
2. The maximum duration of the diet is 14 days. This period allows you to normalize your weight without harming the body. The results are characterized by protein weight loss stability. To strengthen the result, it is necessary to gradually leave the diet, except for fatty, fried and sweet foods.
3. It is recommended to repeat the diet after 6 months.
4. Protein-rich foods require important recommendations for weight loss. During the diet, the excretory system is activated, which can cause complications. Therefore, it is important to follow a drinking regimen and use enough non-carbonated water at this time.
5. The total number of calories in a meal should be around 1200-1400. Their absence leads to dysfunction of internal organs and weakening of the immune system.
6. The menu protein diet for weight loss on the day will allow you to enjoy your own taste of food (in small quantities) and will allow you to maintain a stable weight.

With this food system you don’t have to constantly starve, the diet is endless and varied.

Who is this diet for?

We know that a protein diet affects the growth of muscle mass, and a lack of carbohydrates forces us to draw energy from fat reserves. That's whyThe quality of our body improves along with regular intense exercise, the relief is emphasized.

Athletes, professional athletes and those who want to get the most body tone, often resort to "drying". However, boys and girls see enough "jockeys" in the gym and sometimes do not understand that there is no need to follow such a diet in everyday life.

A similar diet is right for you if you:

• you want to lose a lot of weight;
• You want to go on vacation to the sea and look a little overweight and amazing;
• photo session planning;
• athletes and need to dry to lose weight;
• bodybuilders.

Basically, this completes the list of circumstances in which a protein diet may be required. However, if you think you have other reasons to sit down, we ask you to be prudent with your diet.By no means do I want to convey that I recommend for the mother to be inactive. . .

Recommended and Prohibited Products

The menu of the protein diet for the day is varied and includes a list of some foods that can be added to the diet at this time. Recommended products include:

• Chicken and turkey, beef, intestines. Foods should be boiled or cooked for the diet. Usually skinless chicken is used. It absorbs well and there is no problem in preparing it.
• Skinny fish. It contains the necessary amount of protein and trace elements that are essential for the normal functioning of the body.
• Cheese and dairy products. The casein they contain requires the body's strength to digest. As a result, many calories are wasted.
• Buckwheat and oats, bread (rye, rye, cereals).
• Boiled eggs. The protein they contain is easily digested and nutritious.
• Vegetables (cucumbers, cabbage, celery) with a minimum amount of starch.
• Citrus fruits (oranges, grapefruits), sour apples.
• Canned tuna. They are high in protein and low in fat.

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

When creating a protein diet menu for a week, it is important to limit the number of foods in your diet that can be easily converted to fat:

1. First, you need to remove the sweets. Fruits can spoil the result, not to mention cakes, cookies and confectionery.
2. Fried, fatty foods and pasta should be completely removed from the menu.
3. Carbonated drinks, compotes and juices are not recommended during the diet.
4. Starchy vegetables (potatoes, legumes, legumes).

Abandonment of such products will allow you to achieve significant results in a short time.

Diet routine

The power supply system should be implemented as follows:

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

When it comes to losing weight on a protein diet, the right combination of foods is important. This will achieve a positive result. The energy system loses 10 kg of excess weight in 2 weeks. To do this, follow all the recommendations exactly.

How to get out of this diet properly

Your body is accustomed to taking certain substances every day. You don’t need to hit the cakes and buns on the first day you finish your diet.You have to go graduallyWhile still trying to maintain a habit of not eating fast carbs.

Gradually include whole grains, vegetables and high-fat dairy products in your diet. You can get dark chocolate, previously banned fruits - bananas, dates, apricots, as well as dried fruits.

Attention!The process of withdrawal from the diet can take 3-5 days, so there is no need to hurry. It is important to give the body time to recover and not immediately load it with large amounts of new nutrients.

7 days diet

When the food system is stored for a week, a person does not suffer from hunger. Cooking is easy. The protein diet menu for a week of weight loss includes:

• Breakfast. Cheese (160 g), tea (green or herb), half an orange.
• The dinner. Chicken breast (170 g), wholemeal bread.
• Lunch. A glass of greasy yogurt.
• The dinner. Steamed fish (200 g), vegetable salad (170 g).

On other days, you should continue to eat this way. During the week, the menu of the protein diet is supplemented with cottage cheese, kefir and boiled eggs. You also need to change your diet to take into account their caloric content.

Vegetables are easy to cook and can be cooked into soups and stews. They can be used as a snack throughout the day. It is best to use 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 foods are included in the protein diet?

A protein-based diet should be derived from the following animals:

1. Lean white meat (chicken breast, turkey, lean pieces of other meat). The product should be eaten without skin. Chicken breast is especially useful. A portion of 200 grams contains only 300 calories and 50 grams of protein.
2. Seafood, including fish, is rich in essential omega acids (tuna, salmon). 150 g of tuna contains 200 calories and 40 grams of protein.
3. Minimally fat dairy products (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 that protect the human body from aging.

10-day diet menu

The dishes shown in the table are slim, self-distributing and alternate at all times of feeding.

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

The sun	Breakfast	The dinner	Lunch	The dinner
Day 1	Sugar-free herbal tea	Chicken breast, boiled cabbage, green apples	Low-fat kefir	Cooked fish, salad
Day 2	Sugar-free herbal tea, whole grain bread	Uh, cabbage salad without potatoes	Nonfat kefir, grapefruit	Low calorie cottage cheese
Day 3	Sugar-free tea	Boiled beef, raw vegetables	Kefir, orange	Beet and cabbage salad
Day 4	Sugar-free green tea, rye bread	Lean fish cooked with vegetables	Tofu cheese, apple	Boiled eggs, chopped carrots
Day 5	Sugar-free natural coffee	Boiled beef, cabbage and carrot salad	Skim milk	Skim cheese
Day 6	Sugar-free tea	Beef broth, beet salad	Kefir, grapefruit	Boiled chicken, tomatoes
Day 7	Tea, rye	Fish, vegetables and cereals	Tofu cheese, apple	He puts vegetables
Day 8	Sugar-free natural coffee	Boiled chicken fillets, croutons	Kefir or fermented boiled milk, citrus	Carrot salad, soft-boiled eggs
Day 9	Sugar-free drink	Uka without potatoes, raw vegetables	Low fat cheese	He puts vegetables
Day 10	Sugar-free tea	Skinless chicken, tomato salad	an Apple	Boiled lean fish

The menu varies from 10 days to a protein diet for weight loss. The portions should be taken in moderation so as not to overeat and not to leave the table with a feeling of fullness.

Menu for 2 weeks

This is the longest-lasting nutritional system that provides an effective, sustainable result. Keeping it for 14 days does not cause any discomfort or discomfort.

Recommendations for a protein diet (14-day menu):

The sun	Breakfast	The dinner	The dinner
Day 1	Unsweetened black coffee	2 boiled eggs, boiled cabbage, a glass of tomato juice	Cooked, fried or steamed fish
Day 2	Sugar-free coffee, kruton made from rye	Boiled fish, vegetable salad	Boiled beef (250 g), a glass of kefir
Day 3	Sugar-free coffee, rye crutton	Zucchini fried in oil, green apples	2 boiled eggs, cabbage salad, boiled beef (200 g)
Day 4	Black coffee is sugar free	3 cooked carrot salad, hard cheese (15 g)	Fruits or berries, except grapes and bananas
Day 5	Freshly chopped carrots	Boiled, boiled or steamed fish, a glass of tomato juice	Fruits or berries, except grapes and bananas
Day 6	Black coffee is sugar free	Boiled chicken and salad with vegetables	2 boiled eggs, fresh chopped carrots
Day 7	Sugar-free tea (green or herbal)	Boiled beef or beef (250 g), fresh fruit	Dinner on a day other than the 3rd

In the second week, the protein diet menu adopts the same diet for 14 days, that is, repeats the first 7 days.

Be sure to follow a drinking regimen. You can use green and herbal teas and water. To reduce stress on the liver, alcohol is strictly forbidden.

The first meal consists of only a liquid in the form of tea or coffee. Do not overeat during a meal, it is best to stop it by being a little hungry.

Advantages and disadvantages of protein diet

Anyone who has lost weight can diversify the menu by adding their favorite vegetables or unsweetened fruits. The positive features of this system include:

1. The nutrition system allows for intense sports, which is challenging with other effective and fast weight loss methods.
2. The diet is not actually accompanied by starvation, because the digestion time of protein foods is 4 hours.
3. Body weight is normalized.
4. The immune system is strengthened.
5. His body heals. It tightens the skin, reduces cellulite and improves the condition of hair, skin and nails.
6. The protein diet is high in fiber, which helps improve bowel function.
7. Muscle mass is not depleted due to the presence of protein in the diet.
8. Minimal manifestations of fatigue, lethargy and dizziness typical of other diets.
9. The speed of weight loss with this digestive system is not as fast as lightning and allows you to maintain a stable weight after it is gone.

If you stick to a protein diet for a long time to lose weight, there are some negative consequences:

• Prolonged use of protein leads to the excretion of calcium and other trace elements from the body, which adversely affects the health of the skeletal system.
• Decreased activity due to the minimum amount of carbohydrates in the diet.
• The main building block for nerve cells is the lack of fat in the diet, which increases irritability.
• Problems with blood clotting, blood clots.
• Protein nutrition leads to kidney and gastrointestinal disorders.
• This diet is not recommended for people over 60 years of age.
• Unpleasant odor from overeating protein.

It is best to consult a specialist before starting to lose weight to avoid harm to the body.

Why protein is so important for the body

From this protein:

• Human bones, muscles, skin, and hair are formed. They are constantly being renewed, they need a new supply of proteins;
• "chemical messenger" hormones are synthesized that help various body systems to work harmoniously;
• enzymes are also synthesized from proteins involved in countless metabolic processes;

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

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

Animal products (including eggs, milk) are the best source of protein. It contains all 9 essential amino acids in optimal proportions. In addition, the food of animals is well absorbed (90-95%). Not everything in plant foods is balanced.

If you limit your diet to carrots, grains, potatoes and cabbage, you will start to lack protein. To prevent this, vegetarians should regularly eat plant-based foods, including legumes, whole grains, nuts, and whole grains.

Contraindications

A variety of nutritional systems, including a protein diet, can be stressful. Metabolism speeds up, toxins are eliminated, fats are burned, and the stomach has to adapt to new conditions and other foods.

Bodies begin to function in an intensified mode. If everything is not in order, chronic diseases may increase, which should be taken into account when moving to a new menu. A daily protein diet is contraindicated in the following cases:

• diseases of the excretory system;
• old age;
• during pregnancy and lactation;
• cholelithiasis;
• cardiovascular pathology;
• citrus allergies;
• pathology of the digestive system;
• Diabetes mellitus;
• youth

Various contraindications are a signal for those who choose this diet. It is possible to lose weight using this food system only after eliminating the contraindications.

Principles of nutrition

The average duration of the diet is 5 days, in some cases the doctor may recommend maintaining a therapeutic diet for up to 10 days, but not more. You can't stick to a diet for longer than this, because a lack of protein causes muscle tissue to contract quickly.

You need to count your calories daily

Instead of eating protein, you should start eating plant-based foods. In a protein-free diet, the daily carbohydrates are 350 g, and fat - 80 g. The calories in the daily menu do not exceed 2200 kcal. Calories can be reduced to 2, 000 kcal if a person rests in bed during the diet and severely restricts any physical activity.

In addition, the diet includes fluid and salt reduction. This is due to the need to prevent the formation of tumors, which are one of the symptoms of many kidney diseases. In this case, the amount of potassium in the diet should be carefully monitored. In general, patients take large doses of various diuretics that remove potassium from the body, so the deficiency of this substance must be compensated by medication or the right choice of products.

Useful tips to improve the effect

Nutritionists recommend how to lose weight on a protein diet without harming your health. Dieting may not be enough to achieve effective results. It is necessary to apply the principles of proper nutrition, which will be effective in the future:

• It is a good idea to get a medical checkup before you start your diet.
• To maintain such a diet, you need to get a doctor's permission.
• You should take multivitamins throughout your diet.
• In cases of dizziness, it is necessary to increase the intake of carbohydrates and fats. Oatmeal is allowed to be added to the breakfast menu.
• If you feel unwell, it is best to avoid a protein diet.
• Do not take any medication during weight loss.
• Diet should be discussed with a specialist.
• You need to eat exactly on the clock.
• Calories need to be counted: you need more than you need.
• It is better to stay 2-3 hours before going to bed at night.
• All you have to do is boil, bake or steam the menu items.
• Amount of food: beverages (200 mg), other containers (150 g) and fruits (100 g).
• Limit the amount of salt you eat.
• Get at least 8 hours of sleep a night.
• Bad habits need to be discarded.
• Avoid strength sports and cardio. The best bet is to swim, go to the gym, aerobics or Pilates.

A protein diet is an effective nutritional system that allows you to normalize your weight and achieve harmony in a short time. Due to the variety of foods, weight loss does not cause hunger and fatigue. Following all the recommendations will improve your health. Despite the many positive qualities, the diet has certain contraindications, which must be taken into account before performing it.

What foods are better not to eat

Exclude from the diet:

• Foods rich in saturated and transgenic fats. The first has a lot of red meat (pork, lamb), the second has a lot of margarine;
• canned and processed meats (such as smoked sausages and sausages) with the addition of excess salt.
• Consumption of simple carbohydrates (high-quality white bread, sugar, sweets, confectionery, chocolate) should also be reduced. They "burn" very quickly, creating a feeling of hunger;
• You should avoid fried foods. It is very caloric;
• Do not use mayonnaise. You can replace it with soy sauce, lemon juice, balsamic vinegar and the most common kefir;
• High-fat milk, butter and cottage cheese varieties should be avoided.

It is also important not to be limited to individual products. The more different foods, the better. Due to its diversity, the diet becomes balanced and contains all the macro and micronutrients necessary for the body.