Protein diet-essence, advantages, food and menu

There are many variations of this technique. Any of them contains protein foods and a limited amount of carbohydrates and fats. Protein is necessary for the normal functioning of the body. The nutritional system will be a good way to lose weight, for people who cannot live without meat. Previously, it was called a single diet. However, due to the development of nutritionists, diet has become the gentlest method of weight normalization.

The right protein diet menu has positive qualities and allows you to lose weight in a short period of time. Mainly eat foods containing protein. After all, they are necessary for normal metabolism. The body cannot independently accumulate proteins in the body, so they are often included in food. This does not happen with a normal diet, so they will be consumed continuously. If this does not happen, then the muscle mass will be reduced because the internal organs will draw protein from it to maintain normal function. The body is exhausted and the skin becomes loose.

If you stick to this nutritional system to lose weight for 14 days, then the weight will not disappear because of muscle loss, but because of the burning of body fat. Its compliance is suitable for those who are afraid of feeling hungry. Such a diet will not cause anorexia, and muscles will not atrophy. After her, the body of the dieter became slim and fit.

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

• The body does not accept fat and carbohydrates, it must consume fat deposits located in the buttocks, abdomen and buttocks. For women, these places are the most problematic places.
• In order to absorb protein, the body needs a lot of energy, which is supplemented by burning subcutaneous fat.
• Protein foods generate heat and accelerate the metabolic process.

If a person wants to lose weight, then a protein diet will help to do this without compromising health. You can select the desired food system duration and the options of the preferred dishes.

Protein standard

A person needs approximately 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, maintaining muscle mass is very important.

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

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

Diet characteristics

The power system has some characteristics that every person who loses weight must consider:

1. Protein saturates the body of people who often work or exercise. This food may be suitable for pregnant women. The simple protein diet menu is characterized by the intake of meat, fish and dairy products. The nutritional system is beneficial for people who want to lose weight without harming the body and reducing physical stress.
2. The maximum period of adherence to the diet is 14 days. This period of time allows you to normalize your weight without harming your body. The result of protein weight loss is characterized by stable performance. In order to consolidate the results obtained, you need to gradually leave the nutritional system and eliminate greasy, fried, and sweet foods.
3. It is recommended not to repeat the diet after 6 months.
4. Foods that contain protein require important advice for dieters. The work of the excretory system is activated during eating, which may cause complications. Therefore, at this time, pay attention to the regularity of drinking water and drink enough non-carbonated water.
5. The total calories from food should be around 1200-1400. Their deficiency can lead to interruption of internal organ function 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 does not have to be experienced frequently, and the diet is infinitely diverse.

Who is this diet suitable for?

We already know that protein diet will affect the growth of muscle mass, and the lack of carbohydrates forces us to obtain energy from fat reserves. This is whyCombined with regular intensive training, our physical fitness will improve, The relief is highlighted.

In most cases, athletes, professional athletes and people who want to get the most fit body will resort to "dryness. "But boys and girls, who have seen enough "athletes" in the gym, sometimes don't understand that such diets are not necessary in daily life.

If you meet the following criteria, a similar diet is suitable for you:

• Want to lose a lot of weight;
• Going to the beach on holiday, wanting to be beautiful and moving, but at the same time a bit overweight;
• Plan to take pictures;
• Athlete, you need to be dry to lose weight;
• Bodybuilder.

Basically, this ends the list of situations that may require a protein diet. However, if you feel you have other reasons to stick to it, then we urge you to treat your diet wisely.Do not consume your body in any way, and consider all your meals in advance. . .

Recommended and prohibited foods

The protein diet menu of the day is varied, including a list of certain dishes that can be included in the diet at this time. Recommended products include:

• Chicken and turkey, beef, offal. For diet, food needs to be boiled or stewed. In most cases, skinless chicken is used. The absorption is very good, and there is no problem with the preparation.
• Lean fish. It contains the right amount of protein and trace elements, which are very important for the normal functioning of the body.
• Cheese and dairy products. The casein in its ingredients requires the body to work hard to digest. As a result, a lot of calories are wasted.
• Buckwheat and oatmeal, bread (rye, rye, whole wheat).
• Hard boiled eggs. The protein they contain is easy to digest and nutritious.
• Vegetables with the least amount of starch (cucumber, cabbage, celery).
• Citrus fruits (oranges, grapefruits), sour apples.
• Canned tuna. They contain a lot of protein and minimal fat.

Special attention needs to be paid to the drinking system. You can drink herbal tea, freshly squeezed vegetable and fruit juices, and purified water.

When formulating a one-week protein diet menu, limit the content of foods that easily turn into fat in the diet:

1. First, you need to exclude sweets. Even fruits can ruin the results, let alone cakes, biscuits and pastries.
2. Fried, high-fat foods and pasta should be completely excluded from the menu.
3. Carbonated drinks, preserves and fruit juices are also not recommended during dieting.
4. Vegetables (potatoes, beans, peas) that contain a lot of starch.

Rejecting such products will enable you to achieve tangible results in a short period of time.

Diet plan

The power supply system should proceed like this:

• It is best to divide the daily menu into several receptions (5-6 people). Drink a glass of pure water on an empty stomach in the morning. Take the last meal 3 hours before bed.
• A small amount of porridge and whole wheat bread can be eaten before lunch. You can eat fruits (apples, oranges).
• A protein meal is included in the next lunch with raw vegetables or salad.

When 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 lose 10 kg of excess weight within 2 weeks. For this, you must strictly follow all recommendations.

How to get rid of this diet properly

Your body is used to getting certain substances every day. You don’t need to eat cakes and bread on the first day of the diet.You need to gradually leave, While still trying to maintain the acquired habit of not eating fast carbohydrates.

Slowly add grains, more vegetables, and fatty dairy products to your diet. You can afford some dark chocolate, the previously banned fruits-bananas, persimmons, apricots, and dried fruits.

notes!The withdrawal process may take 3 to 5 days, so there is no need to worry. The important thing is to give the body time to rebuild, not to load a lot of new nutrients immediately.

7-day diet

The one-week food system is designed in such a way that people will not feel hungry during the compliance period. The dishes are easy to prepare. The protein diet menu for weight loss for a week includes:

• breakfast. Cheese (160 grams), tea (green or herbal), half an orange.
• dinner. Chicken breast (170 g), whole wheat bread.
• Snack in the afternoon. A cup of low-fat yogurt.
• dinner. Steamed fish (200 grams), vegetable salad (170 grams).

On all other days, you must continue to eat in this way. Within a week, the protein diet menu will be supplemented with cottage cheese, kefir and boiled eggs. You should also substitute foods, considering their calorie content.

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

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

Which animal products are included in the protein diet?

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

1. Lean white meat (the lean portion of chicken breast, turkey, and other meat varieties). The product must be consumed without skin. Chicken breast is particularly useful. A serving of 200 grams of food contains only 300 calories and as much as 50 grams of protein.
2. Seafood, including fish species, is rich in essential omega acids (tuna, salmon). 150 grams of tuna contains 200 calories and 40 grams of protein.
3. Dairy products with the lowest fat content (kefir, yogurt, cottage cheese). 200 grams of low-fat cheese contains 25 grams of protein and 200 calories;
4. protein. It is almost entirely composed of protein. In addition, the egg white contains antioxidants that are important to the human body, which can protect the human body from aging.

10-day diet menu

The diet dishes shown in the table are independently distributed and alternated throughout the feeding time.

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

day	breakfast	dinner	Afternoon snack	dinner
first day	Unsweetened herbal tea	Chicken breast, stewed cabbage, green apple	Low Fat Kefir	Steamed fish, salad
the next day	Sugar-free herbal tea, whole wheat bread	Ukha, without potatoes, cabbage salad	Fat-free kefir, grapefruit	Low-calorie cheese
The third day	Unsweetened tea	Boiled beef, raw vegetables	Kefir, orange	Beetroot and cabbage salad
The fourth day	Sugar-free green tea, rye croutons	Lean fish stewed with vegetables	Fermented bean curd, apple	Hard-boiled eggs, grated carrots
Fifth day	Sugar-free natural coffee	Boiled beef, cabbage and carrot salad	Skimmed milk	Non-fat cheese
Sixth day	Tea without sugar	Beef broth, beet salad	Kefir, grapefruit	Boiled chicken, tomatoes
Seventh day	Tea, rye bread	Fish with vegetables, whole wheat bread	Fermented bean curd, apple	vegetable salad
Eighth day	Sugar-free natural coffee	Boiled chicken fillet, croutons	Kefir or fermented baked milk, citrus	Carrot salad, soft-boiled egg
ninth day	Unsweetened drinks	Ukha has no potatoes, raw vegetables	Low-fat cheese	vegetable salad
tenth day	Tea without sugar	Skinless chicken, tomato salad	Apple	Boiled lean fish

There are various protein diet menus for weight loss for 10 days. Part should be eaten in moderation, so as not to overeat and leave the table with a slight feeling of fullness.

2 week menu

This is the most durable nutritional system that provides effective and stable results. Following it for 14 days will not give a person any inconvenience and unpleasant feelings.

Protein diet recommendations (14-day menu):

day	breakfast	dinner	dinner
first day	Sugar-free black coffee	2 hard-boiled eggs, stewed cabbage, a cup of tomato juice	Grilled, fried or steamed fish
the next day	Sugar-free coffee, rye croutons	Boiled fish and vegetable salad	Boiled beef (250 g), a cup of kefir
The third day	Sugar-free coffee, rye croutons	Zucchini fried, green apple	2 hard-boiled eggs, cabbage salad, boiled beef (200g)
The fourth day	Sugar-free black coffee	3 cooked carrot salad, hard cheese (15 g)	Fruits or berries other than grapes and bananas
Fifth day	Fresh grated carrots	Boiled, grilled or steamed fish, a glass of tomato juice	Fruits or berries, excluding grapes and bananas
Sixth day	Sugar-free black coffee	Boiled chicken, vegetable salad	2 hard boiled eggs, freshly grated carrots
Seventh day	Unsweetened tea (green tea or herbal)	Boiled veal or beef (250 g), fresh fruit	Dinner on one of the days, except for the third day

The 14-day protein diet menu uses the same diet for the second week, that is, repeats the first 7 days.

Be sure to comply with the drinking system. You can use green tea, herbal tea, and water. It is forbidden to drink alcohol completely, so as not to put pressure on the liver.

The first meal contains only liquid in the form of tea or coffee. Do not overeating when eating, it is best to stop with a slight sense of hunger.

Pros and cons of a protein diet

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

1. The nutritional system allows for high-intensity exercise, which is difficult to achieve with other effective and fast weight loss methods.
2. There is almost no hunger associated with the diet, because the time to digest protein food is 4 hours.
3. Weight standardization.
4. The immune system is strengthened.
5. The body is healed. Tighten the skin, reduce cellulite, and improve the condition of hair, skin and nails.
6. The protein diet menu contains a lot of fiber, which helps to improve intestinal function.
7. Because there are protein foods in the diet, muscle mass will not be exhausted.
8. Minimal manifestations of fatigue, lethargy, and dizziness are typical features of other diets.
9. This food system does not lose weight fast, it allows you to maintain a stable weight after you leave.

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

• Long-term use of protein will cause the loss of calcium and other trace elements from the body, which will have a negative impact on the health of the skeletal system.
• Decreased performance due to the lowest carbohydrate content in the diet.
• Due to the lack of fat in the diet, the main building material of nerve cells, irritability increases.
• Blood clotting problems, blood clots.
• Protein nutrition can cause damage to the kidneys and gastrointestinal tract.
• People over 60 years old are not recommended to eat this way.
• Bad breath caused by eating too much protein.

Before starting to lose weight, it is best to consult an expert to avoid harm to the body.

Why protein is so important to the body

It comes from protein:

• Human bones, muscles, skin, and hair are all formed. They are constantly updated and need new protein supplies;
• Synthesize "chemical messenger" hormones to help the body's various systems to coordinate their work;
• Enzymes are also synthesized by proteins involved in countless metabolic processes;

Protein can improve the function of the immune system. They also act as a carrier in the body. For example, hemoglobin transports oxygen to cells through the blood.

The 9 amino acids are called essential amino acids because the body does not produce them on its own. They come with food or nutritional supplements.

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

If you only eat carrots, grains, potatoes, and cabbage, your body will begin to lack protein. To avoid this, vegan dieters need to regularly consume a lot of plant foods, including various beans, whole grains, nuts, and grains.

Contraindications

Any nutritional system, including protein diets, will put pressure on the body. Metabolism is accelerated, toxins are removed, fat is burned, and the stomach must adapt to new conditions and other foods.

The body begins to work in an enhanced mode. If everything is not normal, chronic diseases may worsen, and this must be taken into account when switching to a new menu. In this case, a daily protein diet is contraindicated:

• Excretion system disease;
• Advanced age
• During pregnancy and breastfeeding;
• Cholelithiasis;
• Pathology of the heart and blood vessels;
• Citrus allergy;
• Pathology of the digestive tract;
• diabetes;
• puberty.

For those who choose this diet, any contraindications are a stop signal. Only after eliminating the contraindications, it is possible to use this food system to lose weight.

Nutrition principle

The average duration of the diet is 5 days. In some cases, the doctor may recommend sticking to the therapeutic diet for up to 10 days, but not more. You can't stick to your diet beyond this period, because muscle tissue begins to contract rapidly due to lack of protein.

You need to maintain a daily calorie count

You need to start eating plant foods, not protein foods. In a protein-free diet, the daily intake of carbohydrates is 350 grams, fat is 80 grams, and the calorie content of the daily menu does not exceed 2200 kcal. If you insist on bed rest during dieting and strictly restrict any physical activity, then the calorie content can be reduced to 2000 kcal.

In addition, the diet includes reducing 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 potassium content in your diet. Basically, patients take large doses of various diuretic drugs to excrete potassium from the body. Therefore, the lack of this substance must be compensated by drugs or the correct choice of products.

Useful tips to improve performance

Nutritionists suggest how to lose weight through a protein diet without harming or damaging health. Merely dieting may not be enough to obtain effective results. It is necessary to use the principles of healthy eating, which will be valid in the future:

• It is best to have a physical examination before starting a diet.
• You need to get permission from your doctor to comply with such a nutritional system.
• You should take multivitamins throughout your diet.
• When dizziness occurs, you must increase your carbohydrate and fat intake. It is allowed to add oatmeal to the breakfast menu.
• If you feel worse, it is best to refuse a protein diet.
• During weight loss, you should not take any medications.
• The diet should be discussed with an expert.
• You need to eat strictly by the hour.
• Calories should be counted: you consume more than you consume.
• It is best to have dinner 2-3 hours before going to bed.
• Menu items can only be boiled, stewed or steamed.
• Dishes size: drinks (200 mg), other dishes (150 g) and fruits (100 g).
• Limit the amount of salt you eat.
• You need to sleep at least 8 hours a day.
• You should give up bad habits.
• Give up strength exercise and aerobic exercise. The best options are swimming, fitness, aerobics or Pilates.

A protein diet is an effective nutritional system that allows you to normalize your weight and achieve harmony in a short period of time. Thanks to the variety of dishes, you won’t feel hungry and tired if you lose weight. Following all recommendations can improve health. Despite the many positive qualities, there are certain contraindications to the diet, which must be taken into consideration before starting to comply.

What food is best not to eat

Remove from the diet:

• Foods rich in saturated fats and genetically modified fats. The former is rich in red meat (pork, lamb), and the latter is rich in margarine;
• Canned and processed meats with excessive salt content (such as smoked sausages and sausages).
• The use of simple carbohydrates (the most advanced white bread, sugar, candies, pastries, chocolate) should also be minimized. They will soon "burn out" and cause hunger;
• You should refuse fried food. The heat is too high;
• Do not use mayonnaise. You can substitute it with soy sauce, lemon juice, balsamic vinegar or even the most common kefir;
• You will have to give up high-fat milk, butter, and cheese varieties.

Not limited to a single product is also important. The more types of food, the better. Due to the wide variety, the diet has become more balanced, including all the macro and trace elements needed by the body.