Protein diet - essence, pros, food and menu

There are many variations of the technique. One of them contains protein foods with limited amounts of carbohydrates and fats. Protein is needed for the normal functioning of the body. 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 a single diet. However, thanks to the development of nutritionists, the diet has become the most gentle method of normalizing body weight.

The correct protein diet menu has positive qualities 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 cannot independently accumulate proteins in the body, so they are regularly introduced into the diet. With a normal diet, this does not happen, so they are constantly consumed. If this does not happen, then muscle mass decreases, because the internal organs take protein from it for normal functioning. Thinning of the body occurs, and the skin becomes flabby.

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

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

• The body does not receive fat and carbohydrates, and must spend the fat stores located in the hips, stomach, 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 foods create heat production which speeds up metabolic processes.

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

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, which is very important to maintain 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 healthy young men, nutritionists recommend eating 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 features

The power system has several features that everyone who is losing weight should take into account:

1. Protein fills the body of people who are constantly working or exercising. Such foods may be suitable for women who are pregnant. A simple protein diet menu is characterized by the intake of meat, fish and dairy dishes. This nutritional system can be beneficial for people who want to lose weight without harming and burdening the body.
2. The maximum period for adhering to the diet is 14 days. This period will allow you to normalize weight without harm to the body. Protein weight loss results are characterized by stable performance. To consolidate the results obtained, you need to gradually abandon the nutritional system, 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 for 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 observe the drinking regime and consume a sufficient amount of non-carbonated water.
5. The total number of calories from food should be around 1200-1400. Their deficiency can lead to impaired function of internal organs and weaken the immune system.
6. The protein diet menu 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 stable weight.

With this food system, hunger does not have to be experienced continuously, the diet is not limited and varied.

Who is this diet for?

We already know that dietary protein can affect the growth of muscle mass, and a lack of carbohydrates forces us to draw energy from fat stores. That is whycombined with regular intensive exercise, our body quality improves, the relief is highlighted.

Most often, athletes, professional athletes and people who are trying to get the most toned body use "drying". But guys and girls, having seen quite a number of "athletes" in the gym, sometimes do not understand that in everyday life there is no need to go on such a diet.

A similar diet is suitable for you if you:

• want to lose a lot of kilograms;
• Go on a vacation by the sea and want to look stunning, while you're a little overweight;
• planning a photo session;
• an athlete and you need to dry to lose weight;
• bodybuilder.

Basically, this ends the list of situations where a protein diet may be necessary. But if you feel you have other reasons to do so, then we respectfully ask you to diet wisely.Don't deplete your body in any way and think about all your food beforehand. . .

Recommended and prohibited foods

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

• Chicken and turkey, beef, offal. For the diet, food needs to be boiled or boiled. Most often, skinless chicken is used. It is well absorbed, and there are no problems with its preparation.
• Skinny 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 present in its composition will require effort from the body to digest. As a result, many calories are wasted.
• Buckwheat and oatmeal, bread (rye, rye, whole grain).
• Boiled eggs. The protein it contains is easy to digest and nutritious.
• Vegetables that contain little starch (cucumber, cabbage, celery).
• Citrus fruits (oranges, grapefruit), sour apples.
• Canned tuna. They contain a large amount of protein and a 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 food content in foods that are easily converted into fat:

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

Refusal from the product will allow you to achieve tangible results in a short time.

Diet Schedule

The power supply system should be carried out 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 pure water. Last meal 3 hours before bed.
• You can eat a little porridge and whole grain bread before lunch. You can eat fruits (apples, oranges).
• Protein foods are included in lunch in combination with raw vegetables or a salad.

When losing weight on a protein diet, 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 in 2 weeks. To do this, you must strictly follow all the 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 acquired habit of not eating fast carbohydrates.

Slowly introduce cereals, more vegetables, and high-fat dairy products into your diet. You can buy dark chocolate, previously banned fruits - bananas, persimmons, apricots, as well as dried fruits.

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

Diet for 7 days

The food system for the week is designed in such a way that during the period of obedience a person does not suffer from hunger. The dish is 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 snack. A glass of low-fat yogurt.
• Dinner. Steamed fish (200 g), vegetable salad (170 g).

On other days, you should continue to eat in this way. For a week, the protein diet menu is supplemented with cottage cheese, kefir and boiled eggs. You should also replace the food, taking into account its calorie content.

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 meat (chicken breast, turkey, lean parts of other meat varieties). The product should be eaten skinless. Chicken breast is very useful. There are only 300 calories in a 200 gram serving, and 50 grams of protein.
2. Seafood, including fish varieties, 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 whites. 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 indicated in the table, losing weight independently distribute and alternate during the entire meal 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, boiled cabbage, green apple	Low fat kefir	Steamed fish, salad
Day 2	Sugar free herbal tea, whole wheat bread	Ukha, no potatoes, cabbage salad	Fat-free kefir, grapefruit	Low calorie cottage cheese
3rd day	Unsweetened tea	Boiled beef, raw vegetables	Kefir, oranges	Beetroot and cabbage salad
4th day	Green tea without sugar, wheat bread croutons	Lean fish stewed with vegetables	Cheese, tofu, apple	Boiled egg, grated carrot
day 5	Natural coffee without sugar	Stewed beef, cabbage and carrot salad	skimmed milk	Fat-free cottage cheese
day 6	Tea without sugar	Beef broth, beet salad	Kefir, grapefruit	Boiled chicken, tomatoes
7th day	Tea, rye	Fish with vegetables, whole wheat bread	Cheese, tofu, apple	Vegetable salad
day 8	Natural coffee without sugar	Boiled chicken fillet, croutons	Kefir or fermented baked milk, citrus	Carrot salad, boiled eggs
day 9	Unsweetened drinks	Ukha without potatoes, raw vegetables	low fat cheese	Vegetable salad
day 10	Tea without sugar	Skinless chicken, tomato salad	Apple	Boiled lean fish

The protein diet menu for weight loss for 10 days varies. 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

It is the most durable nutritional system that provides effective and stable results. Compliance with it for 14 days will not give a person any discomfort and unpleasant sensations.

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

Day	Breakfast	Dinner	Dinner
first day	Unsweetened black coffee	2 boiled eggs, boiled cabbage, a glass of tomato juice	Grilled, fried or steamed fish
Day 2	Sugar free coffee, rye croutons	Boiled fish, vegetable salad	Boiled beef (250 g), a glass of kefir
3rd day	Sugar free coffee, rye croutons	Zucchini fried in oil, green apple	2 hard boiled eggs, cabbage salad, boiled beef (200 g)
4th day	Black coffee without sugar	Salad of 3 boiled carrots, hard cheese (15 g)	Fruits or berries other than grapes and bananas
day 5	Fresh grated carrots	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
7th day	Unsweetened tea (green or herbal)	Boiled beef or beef (250 g), fresh fruit	Dinner on any of the days, except the 3rd

The second week of the protein diet menu for 14 days assumes the same diet, which is repeating the first 7 days.

Be sure to observe the drinking regime. You can use green and herbal teas, water. It is forbidden to drink alcoholic beverages at all, so as not to stress the liver.

The first meal contains only liquid in the form of tea or coffee. During a meal, do not overeat, it is best to stop it with a slight feeling of hunger.

Advantages and Disadvantages of a Protein Diet

Everyone who is losing weight can diversify the menu by adding their favorite vegetables or unsweetened fruits. The positive properties of this system include:

1. The nutritional system allows for intense exercise, which is difficult with other effective and fast methods of weight loss.
2. This diet is practically not accompanied by hunger, because the time to digest protein foods is 4 hours.
3. Body weight becomes normal.
4. The immune system is strengthened.
5. The body is healed. The skin becomes firmer, 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 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 leaving it.

If you stick to a protein diet for weight loss for a longer period of time, then several negative consequences can occur:

• Prolonged use of protein leads to the leaching 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 irritability occurs due to a lack of fat in the diet - the main building material for nerve cells.
• Blood clotting problems, blood clots.
• Protein nutrition can cause disorders in the kidneys and digestive tract.
• It is not recommended to eat in this way for people 60 years of age or older.
• Bad breath caused by eating too much protein.

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

Why is protein so important for the body?

It's from protein:

• Human bones, muscles, skin, hair are formed. They are constantly updated, they need a new supply of protein;
• hormone "chemical messengers" are synthesized, which help the various systems of the body work in harmony;
• also enzymes synthesized from proteins involved in countless metabolic processes;

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

The 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 sources of protein. It contains all 9 essential amino acids in optimal proportions. Plus, animal foods are well absorbed (90-95%). In plant foods, everything is out of balance.

If you limit your diet to carrots, whole grains, potatoes and cabbage, your body will start to experience a protein deficiency. To avoid this, vegan dieters need to eat plenty of plant-based foods, including a variety of nuts, seeds, nuts, and seeds, on a regular basis.

Contraindications

Any nutritional system, including a protein diet, overloads the body. Metabolism is accelerated, 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 in order with them, then chronic diseases may worsen, this must be taken into account when switching to a new menu. A daily protein diet is contraindicated in such cases:

• diseases of the excretory system;
• elderly;
• when expecting a baby and during breastfeeding;
• cholelithiasis;
• pathologies of the heart and blood vessels;
• citrus allergy;
• pathology of the gastrointestinal tract;
• diabetes;
• adolescence.

Any contraindication is a stop signal for people who have chosen this diet. Only after the elimination of contraindications, weight loss can be carried out using this food system.

Principle of nutrition

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

You need to keep your daily calorie count

Instead of protein foods, you should start eating plant foods. On 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 period, a person adheres to bed rest and strictly limits 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 diuretic drugs that remove potassium from the body, therefore, the lack of these substances must be compensated for by drugs or the correct selection of products.

Useful tips to increase the effect

Nutritionists advise how to lose weight with a protein diet without harm or harm to health. Just sticking to the diet may not be enough to get effective results. It is important 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 need to get a doctor's permission to adhere to such a nutritional system.
• You should take a multivitamin throughout your diet.
• If there is an attack of dizziness, it is necessary to increase the intake of carbohydrates and fats into the body. It is allowed to add oatmeal to the morning menu.
• It is best to refuse a protein diet if you are feeling worse.
• During the period of weight loss, you should not take any medication.
• Diet should be discussed with a specialist.
• You have to eat strictly every hour.
• Calories must be counted: consume more than you consume.
• It's best to have dinner 2-3 hours before going to bed.
• Menu items should only be boiled, boiled or steamed.
• Serving size: drinks (200 mg), other dishes (150 g) and fruit (100 g).
• Limit the amount of salt you eat.
• You need to sleep at least 8 hours a day.
• You have to give up bad habits.
• Stop strength training 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, losing weight does not feel hungry and tired. Adherence to all recommendations improves health. Despite the many positive qualities, this diet has certain contraindications that must be taken into account before starting to adhere to it.

What foods should not be eaten?

Remove from diet:

• Foods high in saturated fat and GMOs. The former are especially abundant in red meat (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 (highest white bread, sugar, candy, pastries, chocolate) should also be minimized. They "burn" very quickly, causing hunger;
• You should refuse food fried in oil. It's too high in calories;
• don't use mayonnaise. You can replace it with soy sauce, lemon juice, balsamic vinegar, and even the most common kefir;
• You should abandon milk, butter, cheese varieties with a high fat content.

It's also important not to be limited to individual products. The more different foods, the better. Due to its variety, the diet becomes more balanced, includes all the necessary macro and micro elements for the body.