Protein diet - the essence, benefits, nutrients and menus

There are many variations of technique. Each of them contains protein foods with limited amounts of carbohydrates and fats. Proteins are needed for the body to function properly. The nutrition system will be a great way to lose weight for people who can not live without meat. It used to be called a mono-diet. However, thanks to the development of nutritionists, diet has become the mildest way to normalize weight.

A proper protein diet menu has positive qualities and allows you to lose weight in a short time. The key is to eat foods high in protein. After all, they are necessary for normal metabolism. The body is unable to accumulate protein in the body independently, so it is regularly included in the diet. This does not happen with a normal diet, so it is constantly consumed. If this does not happen, muscle mass is reduced, because the internal organs receive proteins from it for normal functioning. Exhaustion occurs and the skin is stained.

If you follow this nutrition system to lose weight for 14 days, the weight will disappear not because of muscle loss, but because of the burning of body fat. This is suitable for those who are afraid of hunger. With such a diet, anorexia cannot occur and muscles do not atrophy. After that, the slimming body becomes slim and fit.

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

• The body does not absorb fats and carbohydrates and has to place fat deposits on the hips, abdomen and hips. These places are the most problematic for women.
• In order to assimilate protein, the body needs a lot of energy, which will be replenished by burning subcutaneous fat.
• Protein foods create heat production that speeds up metabolism.

If a person wants to lose weight, a protein diet will help to do so without harm to health. It is possible to choose the required duration of the cooking system and the options for the 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, where it is very important to maintain muscle mass.

Experts recommend that non-retired and retired people consume at least 1. 3 grams of protein per kilogram of body weight.

For a healthy young person, 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.

Features of the diet

There are some features of the power system that should be considered by anyone who is losing weight:

1. Protein satisfies the body of people who are constantly at work or in sports. Such foods may be suitable for women who are expecting a baby. A simple protein diet menu is characterized by the intake of meat, fish and dairy foods. The nutrition system can be useful for people who want to lose weight without harming the body and without stress.
2. The maximum duration of 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 consolidate the result, you should 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 lead to complications. Therefore, it is necessary to follow a drinking regimen and consume a sufficient amount of still water.
5. The total number of calories from food should be between 1200-1400. Their absence can lead to dysfunction of internal organs and weakening of the immune system.
6. The protein diet menu for weight loss during the day allows you to taste your favorite food (in small quantities) and maintain a stable weight.

With this food system you do not have to constantly feel hungry, 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 draw energy from fat reserves. ThereforeThe quality of our body improves with regular intensive training, the relief is emphasized.

Athletes, professional athletes and people who try to tone their body the most often resort to "drying out". However, boys and girls who see enough "jokes" in the gym sometimes do not realize that there is no great need to maintain such a diet in everyday life.

A similar diet is suitable for you:

• want to lose a lot of weight;
• You go to the beach on vacation and you want to look amazing when you are a little overweight;
• plan a photo session;
• an athlete and need to dehydrate to lose weight;
• bodybuilders.

Basically, this completes the list of situations in which a protein diet may be required. But if you think you have other reasons to sit down, please take a sensible approach to your diet.Do not deplete your body in any way and think of all your meals in advance. . .

Recommended and Prohibited Foods

The protein diet menu of the day is varied and currently contains a list of certain foods that can be included in the diet. Recommended products include:

• Chicken and turkey, beef, offal. For a diet, foods need to be boiled or boiled. Skinless chicken is often used. It is well absorbed and has no problems in preparation.
• Lean fish. Contains adequate amounts of protein & trace elements essential for normal body function
• Curd and dairy products. The casein in it will require effort from the body to digest. As a result, a lot of calories are wasted.
• Buckwheat and oatmeal, bread (rye, black, whole grains).
• Boiled eggs. The protein in it is easily digested and nutritious.
• Vegetables with minimal starch (cucumber, cabbage, celery).
• Citrus fruits (oranges, grapefruits), sour apples.
• Canned tuna. Contains high levels of protein & minimal fat

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

When designing a protein diet menu for a week, you need to limit the amount of foods in your diet that can be easily converted to fat:

1. You must exclude sweets first. Even fruits can spoil the result, not just 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.
4. Highly starchy vegetables (potatoes, legumes, peas).

Abandoning such products will allow you to achieve noticeable results in the short term.

Diet schedule

The power supply system should be as follows:

• It is best to divide the menu into several receptions for each day (5-6). For a glass of purified water on an empty stomach in the morning. Eat the last meal 3 hours before bedtime.
• You can eat a small amount of porridge and whole grain bread before dinner. You can eat fruit (apples, oranges).
• Lunch includes protein foods along with raw vegetables or salads.

It is important to have the right combination of foods when losing weight on a protein diet menu. This will get a positive result. The power system will lose 10 kg of weight in 2 weeks. To do this, you must strictly follow all the recommendations.

How to properly get out of this diet

Your body is accustomed to taking certain substances every day. On the first day of the end of the diet, you do not need to hit the cakes and breads.You need to leave gradually, still trying to maintain the habit of not eating fast carbs.

Slowly include whole grains, more vegetables and high percentage dairy products in your diet. You can buy dark chocolate, previously banned fruits - bananas, dates, apricots, as well as dried fruits.

Note!The process of withdrawal from the diet can take 3 to 5 days, so there is no need to hurry. It is important to give the body time to rebuild and not immediately load a lot of new nutrients.

7-day diet

The one-week meal system is designed so that a person does not suffer from hunger during the observation period. The dishes are easy to prepare. The protein diet menu for a week to lose weight includes:

• Breakfast. Curd (160 g), tea (green or vegetable), half an orange.
• Supper. Chicken breast (170 g), whole grain bread.
• Afternoon snack. A glass of low-fat yogurt.
• Supper. Steamed fish (200 g), vegetable salad (170 g).

You should continue to eat this way on all other days. For a week, the protein diet menu is supplemented with cottage cheese, kefir and boiled eggs. You should also alternate them, taking into account the calorie content of foods.

Vegetables are lightly cooked and turned into stews and soups. Can be used as a snack during the day. It is better to eat vegetables without starch.

A similar diet can be used for a 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 meats). The product should be eaten without skin. Chicken breast is especially useful. A 200-gram serving contains only 300 calories and up to 50 grams of protein.
2. Seafood, fish species rich in omega acids (tuna, salmon). 150 g of tuna contains 200 calories and 40 grams of protein.
3. Minimum 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 foods shown in the table are distributed and changed throughout the feeding process, independently of weight loss.

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

Day	Breakfast	Supper	Afternoon snack	Supper
1st day	Sugar-free herbal tea	Chicken breast, baked cabbage, green apples	Low-fat kefir	Steamed fish, salad
2 nd day	Sugar-free herbal tea, whole grain bread	Ukha, no potatoes, cabbage salad	Lean kefir, grapefruit	Low calorie cottage cheese
3rd day	Sugar-free tea	Boiled beef, raw vegetables	Kefir, orange	Beet and cabbage salad
4th day	Sugar-free green tea, rye bread	Lean fish cooked with vegetables	Tofu cheese, apple	Boiled eggs, fried carrots
5th day	Sugar-free natural coffee	Boiled beef, cabbage and carrot salad	Skim milk	Low-fat cottage cheese
6th day	Sugar-free tea	Beef broth, beet salad	Kefir, grapefruit	Boiled chicken, tomatoes
7th day	Tea, rye buds	Fish with vegetables, whole grain bread	Tofu cheese, apple	Vegetable salad
8th day	Sugar-free natural coffee	Boiled chicken fillets, croutons	Kefir or fermented baked milk, citrus	Carrot salad, soft-boiled egg
9th day	Sugar-free drink	Ukha without potatoes, raw vegetables	Low-fat cheese	Vegetable salad
10th day	Sugar-free tea	Skinless chicken, tomato salad	Alma	Boiled lean fish

The menu of a protein diet to lose weight in 10 days is varied. Portions should be taken in moderation so as not to overeat and not leave the table with a slight feeling of fullness.

2 week menu

It is the most long-lasting nutritional system that gives an effective, stable result. Adherence to it for 14 days will not cause any discomfort or unpleasant feelings.

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

Day	Breakfast	Supper	Supper
1st day	Sugar-free black coffee	2 boiled eggs, boiled cabbage, a glass of tomato juice	Cooked, fried or steamed fish
2 nd day	Sugar-free coffee, rye bread	Boiled fish, vegetable salad	Boiled beef (250 g), a glass of kefir
3rd day	Sugar-free coffee, rye bread	Pumpkin fried in oil, green apples	2 boiled eggs, cabbage salad, boiled beef (200 g)
4th day	Sugar-free black coffee	3 boiled carrots, hard cheese (15 g)	Fruits or berries except grapes and bananas
5th day	Freshly chopped carrots	Boiled, baked or steamed fish, a glass of tomato juice	Fruits or berries except grapes and bananas
6th day	Sugar-free black coffee	Salad with boiled chicken and vegetables	2 boiled eggs, freshly chopped carrots
7th day	Sugar-free tea (green or herbal)	Boiled beef or beef (250 g), fresh fruit	Dinner on one of the days except the third day

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

Make sure you follow a drinking regimen. You can use green and herbal tea, water. To avoid stress on the liver, it is strictly forbidden to drink alcohol.

The first meal contains only liquid in the form of tea or coffee. Do not overeat during meals, it is better to stop with a slight feeling of hunger.

Advantages and disadvantages of a protein diet

Anyone who loses 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 that are difficult with other effective and fast ways to lose weight.
2. The diet is not accompanied by a feeling of hunger, because the digestion time of protein foods is 4 hours.
3. Body weight is normalized.
4. The immune system is strengthened.
5. The body heals. Skin tightens, cellulite is reduced, hair, skin and nails are improved.
6. The protein diet menu contains a lot of fiber, which helps to improve the functioning of the intestines.
7. Due to the presence of protein foods in the diet, muscle mass is not depleted.
8. Minimal manifestations of fatigue, lethargy and dizziness characteristic of other diets.
9. With this food system, the weight loss rate is not at lightning speed and allows you to maintain a stable weight after separation.

If you follow a protein diet for longer to lose weight, some negative consequences can occur:

• Prolonged use of protein leads to leaching of calcium and other trace elements from the body, which has a negative impact on the health of the skeletal system.
• Performance decreases due to the minimum amount of carbohydrates in the diet.
• Increased irritation occurs due to the lack of fat in the diet, which is the main building material for nerve cells.
• Blood clotting problems, blood clotting.
• Protein nutrition can cause damage to the kidneys and gastrointestinal tract.
• People 60 and older are not recommended to eat this way.
• Bad breath due to eating large amounts of protein.

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

Why protein is so important for the body

Consists of protein:

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

Protein improves the immune system. They also serve as a kind of tool in the body. For example, hemoglobin transports oxygen from the blood to the cells.

9 amino acids are called irreplaceable because the human body does not create them on its own. They come with meals or food supplements.

Animal foods (including eggs and milk) are the best source of protein. Contains all 9 essential amino acids in optimal proportionsIn addition, animal feed is well absorbed (90-95%). Everything in plant foods is less balanced.

If you limit your diet to only carrots, grains, potatoes and cabbage, your body will begin to experience protein deficiency. To prevent this, vegan eaters should regularly eat a variety of plant-based foods, including a variety of legumes, grains, nuts, and whole grains.

Contraindications

Any nutritional system, including a protein diet, puts stress on the body. Metabolism is accelerated, toxins are removed, fats are burned, and the stomach must adapt to new conditions and other foods.

The bodies begin to work in an enhanced mode. If everything is not in order, chronic diseases can get worse, this should be taken into account when moving to a new menu. 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;
• adolescence.

Any contraindications are a signal to people who have chosen this diet. It will be possible to lose weight using this food system only after the contraindications are eliminated.

Principles of nutrition

The average duration of the diet is 5 days, in some cases the doctor may recommend adherence to a therapeutic diet for up to 10 days, but not more. You can't keep a diet longer than this. Muscle tissue begins to shrink rapidly due to protein deficiency.

You need to keep your daily calorie count

You should start eating plant foods instead of protein foods. In a protein-free diet, the daily carbohydrate intake is 350 g, and 80 g of fat. The caloric content of the daily menu does not exceed 2200 kcal. If a person follows bed rest during the diet and severely restricts any physical activity, then the amount of calories can be reduced to 2000 kcal.

In addition, the diet reduces fluid and salt intake. This is due to the need to prevent edema, which is one of the symptoms of many kidney diseases. In this case, you should carefully monitor the amount of potassium in the diet. In general, patients take large amounts of various diuretics that remove potassium from the body, so the deficiency of this substance should be compensated by medication or the right choice of products.

Useful tips to improve the effect

Dietitians offer a protein diet on how to lose weight without harm to health. It is not enough to just follow a diet to get an effective result. It is necessary to use the principles of healthy eating, which will be effective in the future:

• It is better to get a medical examination before starting a diet.
• You must get a doctor's permission to follow such a feeding system.
• You should take multivitamins throughout your diet.
• In case of dizziness attacks, the body needs to increase carbohydrate and fat intake. It is allowed to add oatmeal to the morning menu.
• If you feel unwell, it is better to abandon the protein diet.
• You should not take any medication during weight loss.
• Diet should be discussed with a specialist.
• You need to eat seriously for hours.
• Calories should be counted: consume more than you consume.
• It is better to eat 2-3 hours before bedtime.
• Menu items should only be boiled, baked or steamed.
• Meal sizes: drinks (200 mg), other foods (150 g) and fruits (100 g).
• Limit the amount of salt you eat.
• You need to sleep at least 8 hours a day.
• You need to give up bad habits.
• Avoid strenuous exercise and cardio. The best option is to go swimming, fitness, aerobics or Pilates.

A protein diet is an effective nutrition system that allows you to normalize weight and achieve harmony in a short time. Weight loss will be followed by fatigue and constant tiredness. Following all the recommendations improves health. Despite its many positive qualities, there are certain contraindications to the diet that need to be considered before starting to follow it.

Which foods are better not to eat

Exclude from the diet:

• Foods high in saturated and transgenic fats. The former are especially abundant in red meats (pork, lamb), the latter in margarine;
• already salted canned and processed meats (such as smoked sausages and sausages).
• The use of simple carbohydrates (the highest grade white bread, sugar, sweets, dough, chocolate) should also be minimized. They are "burned" very quickly, causing a feeling of hunger;
• you should avoid fried foods. The calorie content is very high;
• Do not use mayonnaise. You can replace it with soy sauce, lemon juice, balsamic vinegar and even the most common kefir;
• you will have to give up milk, butter, high-fat cheeses.

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