Protein diet - the essence, the benefits, food and menus

There are many variations of the technique. Each of them contains protein foods with a limited amount of carbohydrates and fats. Proteins are necessary for the normal functioning of the body. The nutrition system will be a great way to lose weight for people who can not live without meat. Previously, it was called mono-diet. However, thanks to the development of nutritionists, diet has become the gentlest method of weight normalization.

The correct protein diet menu has positive qualities and allows you to lose weight in a short period of time. The main thing is to eat foods that contain protein. After all, they are necessary 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 pull protein from it for normal functioning. Exhaustion of the body occurs and the skin becomes weak.

If you adhere to this nutritional system for weight loss for 14 days, then the weight will not be lost due to muscle shrinkage but due to fat burning in the body. Adhering to it is appropriate for those people who are afraid to feel hungry. Anorexia with such a diet can not occur, and the muscles do not atrophy. After that, the weight loss body becomes slim and fit.

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

• The body does not get fats and carbohydrates, and it has to spend its fat deposits located on the hips, abdomen and buttocks. For women, these places are more problematic.
• To assimilate protein, the body needs a lot of energy, which will be replenished by burning subcutaneous fat.
• Eating protein creates heat production that speeds up metabolic processes.

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

Protein rates

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 of pre-retirement age and retirement age to consume at least 1. 3 grams of protein per kilogram of body weight.

For a healthy young boy, 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.

Characteristics of the diet

The energy system has some features that should be considered by all those who lose weight:

1. Proteins saturate the body of people who are constantly at work or playing sports. Such food may be suitable for women who are expecting a child. A simple protein diet menu is characterized by the intake of meat, fish and dairy dishes. The food system can be beneficial for people who want to lose weight without harming and stressing the body.
2. The maximum time period for adhering to the diet is 14 days. This period will allow you to normalize your weight without harming your body. Protein weight loss results are characterized by consistent performance. To consolidate the result obtained, you should gradually leave 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. Diet containing protein requires important recommendations from weight loss. The work of the excretory system during the diet is activated, which can cause complications. Therefore, at this time, it is necessary to observe the drinking regime and consume non-carbonated water in sufficient quantities.
5. The total number of calories from food should be around 1200-1400. Their absence can lead to dysfunction of internal organs and weakening of 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 stable weight.

With this food system, 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 increase of muscle mass, and the lack of carbohydrates forces us to get energy from fat reserves. THEREFOREin combination with regular intense exercise, the quality of our body improves, the relief is emphasized.

Most often, athletes, professional athletes, and people looking to get the most toned body turn to "drying". But boys and girls, having seen quite a few "jokes" in the gym, sometimes do not realize that in everyday life there is no great need to go on such a diet.

A similar diet is suitable for you if:

• want to lose a lot of pounds;
• Go on a beach vacation and want to look stunning while you are a little overweight;
• planning a photo session;
• an athlete and you need to dry out to reduce weight;
• bodybuilder.

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 on it, then we kindly ask you to approach your diet wisely.Do not exhaust your body in any way and think in advance about all your foods. . .

Recommended and forbidden foods

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

• Chicken and turkey, beef, domestic. For a diet, foods must be boiled or stewed. 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 present in their composition will require effort from the body to be digested. As a result, many calories are digested.
• Buckwheat and oatmeal, bread (rye, black, cereals).
• Boiled eggs. The protein they contain is easily digestible and nutritious.
• Vegetables that contain a minimum amount of starch (cucumbers, cabbage, celery).
• Citrus (orange, grapefruit), sour apples.
• Canned food with tuna. They contain a large amount of protein and a minimal fat composition.

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, it is necessary to limit the content of foods in meals that can easily be converted into fat:

1. First of all, you need to exclude sweets. Even fruits can spoil the result, not to mention cakes, cookies and pastries.
2. Fried, fatty foods and pasta should be completely excluded from the menu.
3. Fizzy drinks, compotes and juices are also not recommended during the diet period.
4. Vegetables that contain a lot of starch (potatoes, legumes, peas).

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

Diet schedule

The power supply system should be performed as follows:

• It is better to divide the menu for each day into several receptions (5-6). In the morning on an empty stomach, drink a glass of purified water. Take the last meal 3 hours before bedtime.
• You can eat a small amount of porridge and whole grain bread before lunch. You can eat fruit (apples, oranges).
• Protein foods are included in the afternoon meal in combination with raw vegetables or salads.

When losing weight on the protein diet menu, it is important to have the right combination of dishes. This will achieve a positive result. The energy 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 is used to taking certain substances every day. You do not need to jump on cakes and buns on the first day of completing the diet.You need to leave gradually, while still trying to maintain the acquired habit of not eating fast carbs.

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

Note!The process of getting off the diet can take 3 to 5 days, so there is no need to rush. Importers's 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 a week is created in such a way that during the period of observance a person does not suffer from a feeling of hunger. Dishes are 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 grain bread.
• Snack in the afternoon. A glass of low-fat yogurt.
• Dinner. Steamed fish (200 g), vegetable salad (170 g).

On 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.

Vegetables are lightly cooked and cooked in stews and soups. They can be used as food during the day. It is best to eat 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 products does a protein diet include?

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

1. Lean white meat (chicken breast, turkey, lean portions of other meat varieties). The product should be eaten without skin. Chicken breast is especially useful. There are only 300 calories in a 200 gram ration and 50 grams of protein.
2. Seafood, including fish varieties, rich in omega essential acids (tuna, salmon). 150g tuna has 200 calories and 40 grams of protein.
3. Dairy products with a minimum of fat (kefir, yogurt, cottage cheese). 200 g 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 shown in the table, losing weight, are distributed and alternated throughout the feeding time.

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

day	BREAKFAST	dinner	Snack in the afternoon	dinner
Day 1	Sweet herbal tea	Chicken breast, boiled cabbage, green apples	Low fat kefir	Steamed fish, salad
Day 2	Sugar-free herbal tea, whole grain bread	Ukha, which does not contain potatoes, cabbage salad	Fat-free kefir, grapefruit	Low calorie cottage cheese
Day 3	Sugar-free tea	Boiled beef, raw vegetables	Kefir, orange	Salad with beets and cabbage
Day 4	Sugar-free green tea, rye bread croutons	Lean fish boiled with vegetables	Tofu cheese, apples	Boiled eggs, grated carrots
Day 5	Natural coffee without sugar	Salad with boiled beef, cabbage and carrots	Skimmed milk	Fat-free cottage cheese
Day 6	Sugar-free tea	Beef soup, beet salad	Kefir, grapefruit	Boiled chicken, tomatoes
Day 7	Tea, rye fry	Fish with vegetables, bread with cereals	Tofu cheese, apples	Vegetable salad
Day 8	Natural coffee without sugar	Chicken fillet and zier, croutons	Kefir or fermented baked milk, citrus	Carrot salad, soft-boiled eggs
Day 9	Sugar-free drinks	Ukha without potatoes, raw vegetables	Low fat cheese	Vegetable salad
Day 10	Sugar-free tea	Skinless chicken, 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 eat too much and leave the table with a slight feeling of fullness.

Menu for 2 weeks

This is the longest lasting food system that ensures an effective and sustainable result. 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
Day 1	Sweetened black coffee	2 boiled eggs, boiled cabbage, a glass of tomato juice	Baked, fried or steamed fish
Day 2	Sugar-free coffee, rye croutons	Boiled fish, vegetable salad	Boiled beef (250 g), a glass of kefir
Day 3	Sugar-free coffee, rye croutons	Pumpkin fried in oil, green apple	2 boiled eggs, cabbage salad, boiled beef (200 g)
Day 4	Sugar-free black coffee	Salad with 3 boiled carrots, hard cheese (15 g)	Fruits or berries other than grapes and bananas
Day 5	Fresh grated carrots	Boiled fish, roasted or steamed, a glass of tomato juice	Fruits or berries, excluding grapes and bananas
Day 6	Sugar-free black coffee	Boiled chicken, vegetable salad	2 boiled eggs, fresh grated carrots
Day 7	Unsaturated tea (green or herbal)	Boiled beef or beef (250 g), fresh fruit	Dinner on one of the days except the 3rd day

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

Be sure to follow the drinking regimen. You can use green and herbal tea, water. It is completely forbidden to drink alcoholic beverages, so as not to stress the liver.

The first meal contains only juice in the form of tea or coffee. During the meal, do not overdo it; it is best 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 sweetened fruits. The positive features of this system include:

1. The food system allows for intense 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 is healed. The skin tightens, cellulite is reduced and the condition of hair, skin and nails improves.
6. The protein diet menu contains a lot of fiber, which helps improve intestinal 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 of other diets.
9. The rate of weight loss with this food system is not fast, and allows you to maintain a stable weight after you leave it.

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

• Prolonged use of protein leads to leakage of calcium and other trace elements from the body, which negatively affects the health of the skeletal system.
• Reduced performance due to the minimal amount of carbohydrates in the diet.
• Increased nervousness occurs due to lack of fat in the diet - the main building material for nerve cells.
• Problems with blood clotting, blood clotting.
• Eating protein can lead to kidney and gastrointestinal tract disorders.
• It is not recommended to eat this way for people who are 60 or older.
• Bad breath caused by overeating 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 to the body

Made from protein:

• bones, muscles, skin, human hair are formed. They are constantly renewed, they need a new supply of protein;
• synthesize "chemical messengers" hormones, which help different body systems work harmoniously;
• also enzymes are synthesized from proteins involved in countless metabolic processes;

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

9 amino acids are called essential because the human body does not create them itself. They come with food or nutritional supplements.

Animal foods (including eggs, milk) are the best source of protein. It contains all 9 essential amino acids in optimal proportions. Plus, animal feed is well absorbed (90-95%). In plant foods, everything is less balanced.

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

Contraindications

Every nutritional system, including a protein diet, puts a strain on 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 work in an expanded manner. 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. A daily protein diet is contraindicated in such cases:

• diseases of the excretory system;
• old age;
• when expecting a baby and during lactation;
• cholelithiasis;
• cardiovascular pathology;
• citrus allergy;
• digestive tract pathology;
• diabetes;
• adolescence

Any contraindication is a stop signal 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 adhering to the therapeutic diet for up to 10 days, but not more. You can not stick to the diet longer than this period, because due to lack of protein, muscle tissue begins to contract rapidly.

You need to keep a daily number of calories

Instead of protein foods, you should start eating plant-based foods. In a protein-free diet, the daily intake of carbohydrates is 350 g, and fat - 80 g. The caloric content of the daily menu does not exceed 2200 kcal. If, during the diet period, a person adheres to 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 diuretic drugs that remove potassium from the body, therefore, the lack of this substance must be compensated with medication or the correct selection of products.

Useful tips to improve the effect

Nutritionists suggest how to lose weight on a protein diet without harm or damage to health. Adhering to a diet alone 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 need to get your doctor's permission to comply with such a nutritional system.
• You should take multivitamins throughout your diet.
• In case of dizziness attacks, 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 best to refuse a protein diet if you feel worse.
• During the period of weight loss, you should not take medication.
• Diet should be discussed with a specialist.
• You should eat strictly for hours.
• Calories need to be calculated: consume more than you consume.
• Better it is better to eat dinner 2-3 hours before bedtime.
• Menu items must be boiled, steamed or steamed.
• Dish sizes: drinks (200 mg), other containers (150 g) and fruits (100 g).
• Limit the amount of salt you eat.
• You should sleep at least 8 hours a day.
• You need to give up bad habits.
• Give up strenuous sports and cardio workouts. Your best bet is to swim, go to the gym, gymnastics or Pilates.

A protein diet is an effective food system that allows you to normalize weight and achieve harmony in a short time. Thanks to the variety of dishes, weight loss does not feel hunger and fatigue. Compliance with all recommendations improves health. Despite many positive qualities, diet has certain contraindications that need to be considered before you start agreeing with it.

What foods is best not to eat

Remove from diet:

• Foods high in saturated and transgenic fats. The former are particularly abundant in red meat (pork, lamb), the latter are abundant in margarine;
• canned and processed meats with excess salt (such as sausages and smoked sausages).
• the use of simple carbohydrates (top grade white bread, sugar, cakes, pastries, chocolate) should also be minimized. They "burn" very quickly, causing a feeling of hunger;
• you should refuse food fried in oil. Too 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 will have to give up milk, butter, cheese varieties with a high fat content.

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, includes all the macro- and microelements necessary for the body.