Protein diet - basics, benefits, food and menus

There are many variations on the technique. Any of them contain protein foods with a limited amount of carbohydrates and fats. Proteins are needed for the normal functioning of the body. 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 nutrients, diet is the most gentle method of weight normalization.

The right menu of protein diet has positive qualities and allows you to lose weight in a short period of time. The main thing is to eat foods that contain proteins. After all, they are needed for normal metabolism. Proteins are not able to accumulate proteins independently in the body, so they are regularly included in food. With a normal diet, this does not happen, so they are always eaten. If this does not happen, then the muscle mass decreases, because the internal organs pull proteins from it for normal functioning. Exhaustion of the body occurs, and the skin becomes flabby.

If you adhere to this nutrition system for weight loss for 14 days, then the weight will not go away because of muscle reduction, but because of burning body fat. His respect is appropriate for those who are afraid to feel hungry. Anorexia is not possible with such a diet, and not atrophy of the muscles. After it, the body of the lost weight becomes slim and fit.

For weight loss, the protein diet menu is very effective, and the mechanism of its effect on the body is fully formed and scientifically proven. The power system initiates the following processes:

• The body does not get fats and carbohydrates, and has to expend its fat deposits located on the hips, abdomen and buttocks. For women, these places are the biggest problems.
• To assimilate protein, the body needs a lot of energy, which is replenished by burning subcutaneous fat.
• Protein food creates heat production that speeds up metabolic processes.

If one wants to lose weight, a protein diet will help to do this without compromising health. The required length of the food system and options for selected dishes can be selected.

Protein norms

It requires about 0. 8 grams of protein per kilogram of body weight per day. However, many well-known nutritionists believe that this is not enough for the body. Especially for the elderly, for whom it is very important to maintain muscle mass.

Experts recommend people of pre-retirement and retirement age to consume 1. 3 grams of protein per kilogram of weight.

For a healthy young man, nutritionists recommend eating about 1. 5 grams of protein per kilogram per day. Therefore, an individual weighing 70 kg should consume about 90-120 grams of protein per day.

Dietary features

The power system has a number of features that everyone who is losing weight must take into account:

1. Proteins saturate the body of people who are constantly working or playing sports. Such food may be suitable for women who are expecting a baby. The intake of meat, fish and dairy dishes is characterized by a simple protein diet menu. The nutrition system can be beneficial for people who want to lose weight without harming and stressing the body.
2. The maximum period of time to adhere to 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 obtained, you need to leave the nutritional system gradually, excluding fatty, fried and sweet foods.
3. It is recommended to repeat the diet more often than after 6 months.
4. Foods that contain protein require important recommendations from losing weight. The work of the excretory system during the diet is activated, which can create complications. Therefore, at this time, it is necessary to observe the drinking system and consume non-carbonated water in sufficient quantities.
5. The total number of calories from food should be around 1200-1400. Their lack can interfere with the functioning of internal organs and weaken the immune system.
6. The menu of your 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, it is not always necessary to experience hunger, the diet is infinite and varied.

Who is this diet for?

We already know that a protein diet can affect muscle mass growth, and a lack of carbohydrates forces us to take energy from fat reserves. That is whycombined with regular intense training, improves the quality of our body, the relief is highlighted.

Often, athletes, professional athletes and people who want to find the most toned body option to "dry". But guys and girls, after seeing enough of the "jocks" in the gym, don’t realize in everyday life that it is not very necessary to go on such a diet.

A similar diet is suitable for you:

• trying to lose a lot of pounds;
• Going on holiday to the sea and trying to look stunning, while you are a little overweight;
• planning a photo session;
• athlete and you need to dry out to lose weight;
• bodybuilder.

Essentially, this eliminates the list of situations where a protein diet may be required. But if you feel you have other reasons to sit on it, we kindly ask you to move towards your diet wisely.Do not deplete your body in any way and think about all your meals in advance. . .

Recommended and prohibited foods

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

• Chicken and turkey meat, beef, offal. For diet, foods need to be boiled or stewed. Skinless chicken is often used. It is well steeped, 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 efforts from the digestive body. As a result, a lot of calories are wasted.
• Buckwheat and oatmeal, bread (rye, black, whole grains).
• Boiled eggs. The protein they contain is easy to digest and digest.
• Vegetables containing a minimum of starch (cucumbers, cabbage, celery).
• Citrus fruits (oranges, grapefruits), sour apples.
• Canned tuna food. They are high in protein and low in fat.

Particular attention must be paid to the drinking regime. You can include herbal tea, freshly squeezed juices from vegetables and fruits, purified water.

When formulating a protein diet menu for a week, it is necessary to easily limit the proportion of foods in meals to fat:

1. First of all, you need to exclude sweets. Even fruit can spoil the fruit, not to mention cakes, cookies and pastries.
2. Fried, fatty foods and pasta should be completely excluded from the menu.
3. Carbonated drinks, compotes and juices are not recommended during the diet period.
4. Starchy vegetables (potatoes, legumes, peas).

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

Diet schedule

The power supply system should be completed in the following 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 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 fruits (apples, oranges).
• Protein meals are included in the evening meal in combination with raw vegetables or salads.

When losing weight in the protein diet menu, it is important to have the right mix of dishes. This will achieve a positive result. The power system will reduce 10 kg of excess weight in two weeks. To do this, you must strictly follow all the recommendations.

How to quit this diet properly

Your body is used to getting certain substances every day. You don’t have to pounce on cakes and buns on the first day of the end of the diet.You have to leave 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 have some dark chocolate, previously banned fruit - banana, persimmon, apricot, as well as dried fruit.

Note!The process of leaving the diet may take 3 to 5 days, so no 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 has been designed for a week so that one does not feel hungry during the observation period. The 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.
• Afternoon snack. A glass of low-fat yogurt.
• Dinner. Steamed fish (200 g), vegetable salad (170 g).

On every other day, you have to continue eating this way. During the week, the protein diet menu is supplemented with cottage cheese, kefir and boiled eggs. You should also make alternative foods, taking into account their calorie content.

Vegetables are lightly cooked and cooked in stews and soups. They can be used as snacks 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 find the most effective option.

What animal products comprise a protein diet?

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

1. Lean white meat (chicken breast, turkey, baby parts of other types of meat). The product must be eaten without the skin. Chicken breast is especially useful. It only serves 300 calories in one 200 grams, with as much as 50 grams of protein.
2. Seafood, including fish varieties, rich in essential omega acids (tuna, salmon). 150g of tuna contains 200 calories and 40 grams of protein.
3. Low 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 is composed almost entirely of protein. In addition, egg white contains important antioxidants, which protect the human body from aging.

Diet menu for 10 days

The dishes shown in the table, lose weight distribute and exchange independently during the entire feeding time.

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

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

The menu of protein diet for weight loss for 10 days is varied. Parts should be taken in the moderation so that they do not overwhelm the table and leave a small feeling of wholeness.

Menu for 2 weeks

This is the longest lasting lasting effective nutrition system. Compliance with it for 14 days will not bring any inconvenience and unpleasant feelings to a person.

Protein diet recommendations (menu for 14 days):

Day	Breakfast	Dinner	Dinner
1st day	Unsweetened black coffee	2 hard boiled eggs, stewed cabbage, a glass of tomato juice	Baked, fried or steamed fish
2nd day	Sugar-free coffee, rye croutons	Cooked fish, vegetable salad	Boiled beef (250 g), a glass of kefir
3rd day	Sugar-free coffee, rye croutons	Zucchini fried in oil, green apples	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)	Fruit or berries other than grapes and bananas
5th day	Fresh grated carrots	Cooked, baked or steamed fish, a glass of tomato juice	Fruit or berries, other than grapes and bananas
6th day	Black coffee without sugar	Boiled chicken, salad with vegetables	2 boiled eggs, fresh grated carrots
7th day	Unsweetened tea (green or herbal)	Boiled veal or beef (250 g), fresh fruit	Dinner one of the days, except the 3rd

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

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

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

Advantages and Disadvantages of Protein Diet

Everyone who loses weight can diversify the menu by adding their favorite unsweetened vegetables or fruits. Positive properties of this system include:

1. The nutrition system allows for intense sports, which is difficult with other effective fast methods to lose weight.
2. The diet is practically not accompanied by hunger, because the digestion of protein foods is 4 hours.
3. Body weight is normalized.
4. Strengthens the immune system.
5. The body is healed. The skin is tightened, cellulite is reduced and the condition of the hair, skin and nails is improved.
6. The protein diet menu contains a lot of fiber, which helps to improve the functioning of the intestines.
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 lightning 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 there may be some negative consequences:

• Prolonged use of protein leads to leaching of calcium and other trace elements from the body, which negatively affects the health of the skeletal system.
• Reduced performance due to minimal amount of carbohydrates in the diet.
• Increased irritability occurs due to the lack of fat in the diet - the main building material for nerve cells.
• Blood clotting problems, blood clots.
• Protein nutrition can disrupt the kidneys and gastrointestinal tract.
• Eating this way is not recommended for people 60 years of age or older.
• Bad breath caused by eating too much protein.

Before you start losing weight, it is best to consult a specialist so that it does not harm the body.

Why protein is so important to the body

It is made from protein:

• human bones, muscles, skin, hair are created. They are constantly being renewed, they need a new supply of proteins;
• "chemical messengers" hormones are synthesized, which help different bodily systems to function harmoniously;
• enzymes are synthesized from proteins involved in countless metabolic processes;

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

9 essential amino acids are given, 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 source of protein. It contains all 9 essential amino acids in the best proportions. In addition, animal food is well digested (90-95%). In plant foods, not everything is so balanced.

If you limit the diet to carrots, grains, potatoes and cabbage only, the body will begin to suffer from a lack of protein. To avoid this, vegan diets need to eat a lot of plant-based foods, including legumes, whole grains, nuts, and grains, on a regular basis.

Contraindications

Any nutritional system, including a protein diet, puts pressure on the body. It speeds up metabolism, removes toxins, burns fats, and forces the stomach to adapt to new conditions and other foods.

Companies start working in enhanced mode. If everything is not in order, 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;
• old age;
• while expecting a baby and during lactation;
• cholelithiasis;
• pathology of the heart and blood vessels;
• citrus allergy;
• pathology of the digestive tract;
• diabetes;
• adolescence.

Any contraindication is a stop sign for people who have chosen this diet. It is only possible to lose weight by using this food system after the elimination of contraindications.

Principles of nutrition

The average duration of the diet is 5 days, in some cases the doctor may recommend adherence to the therapeutic diet for up to 10 days, but no more. You can not adhere 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 calorie count

Instead of protein foods, you need to start eating plant based 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 relax in bed and severely 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. In essence, patients take large doses of various diuretic drugs that flush potassium from the body, therefore, the lack of this substance must be compensated by drugs or the right selection of products.

Helpful tips to improve the effect

Nutritionists recommend how to lose weight on a protein diet without harming or harming your health. Adherence to a diet may not be enough for an effective result. It is necessary to use the principles of healthy eating, which will be effective in the future:

• It is best to have a medical examination before you start the diet.
• You need to get a doctor's permission to perform such a nutrition system.
• You should take multivitamins throughout the diet.
• For dizziness attacks, it is necessary to increase the intake of carbohydrates and fats in the body. He is allowed to add oatmeal to the morning menu.
• It is best to reject a protein diet if you feel worse.
• During the weight loss period, you should not take any medication.
• The diet should be discussed with a specialist.
• You have to eat strictly by the hour.
• Calories should be counted: eat more than you eat.
• It is best to have dinner 2-3 hours before bedtime.
• Menu items should only be boiled, stewed or steamed.
• Dishes sizes: beverages (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 should give up bad habits.
• Give up strength sports and cardio training. Your best bet is swimming, fitness, aerobics, or Pilates.

A protein diet is an effective nutrition system that allows you to normalize weight and achieve consistency in a short time. Thanks to the variety of dishes, do not feel hungry and tired to lose weight. The health of compliance improves with each recommendation. Despite many positive qualities, the diet has certain contraindications that must be taken into account before you start adhering to it.

What foods are best not to eat

Remove from diet:

• Foods high in saturated and trans-organic fats. The former is especially abundant in red meat (pork, lamb), the latter is abundant in margarine;
• canned and processed meat with excess salt (such as smoked sausages and sausages).
• the use of simple carbohydrates (top grade white bread, sugar, sweets, pastries, chocolate) should also be minimized. They "burn out" very quickly, creating a feeling of hunger;
• you should refuse fried food in oil. It is too high in calories;
• do not use mayonnaise. You can substitute soy sauce, lemon juice, balsamic vinegar and even the most popular kefir;
• you will need to give up milk, butter, high fat cheese varieties.

It is also important not to be limited to individual products. The more different foods, the better. Because of the variety, the diet becomes more balanced, includes all the macro-elements and micro-elements that are essential for the body.