Protein Diet - Essence, 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 needed for the normal functioning of the body. The diet system will be a great way to lose weight for people who can not live without meat. Previously, it was referred to as a mono-diet. However, thanks to the development of diets, diet has become the gentle method for weight normalization.

The right 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 a 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 constantly consumed. If this does not happen, then muscle mass decreases because the internal organs pull proteins from it for normal function. Deterioration of the body occurs, and the skin becomes flat.

If you stick to this diet system for weight loss for 14 days, then the weight will not disappear due to muscle reduction but due to the burning of body fat. Its observation is suitable for those who are afraid to feel hungry. Anorexia with such a diet can not occur, and the muscles do not atrophy. According to her, the body will lose weight slim and fit.

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

• The body does not get any fats and carbohydrates, and it has to spend its fat deposits on the hips, abdomen and buttocks. For women, these places are the most problematic.
• To assimilate protein, the body needs a lot of energy, which is expanded by burning subcutaneous fat.
• Protein food creates heat production which accelerates 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 choose the required duration of the meal system and options for favorite 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, for whom it is very important to maintain muscle mass.

Experts advise people to consume at least 1. 3 grams of protein per kilogram of body weight before retirement and retirement age.

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

Diet Features

The power system has some features that everyone who loses weight needs to consider:

1. Proteins saturate the bodies of people who are constantly at work or doing 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 dishes. The nutritional system can be good for people who want to lose weight without harming and stressing the body.
2. The maximum time for compliance with the diet is 14 days. This period allows you to normalize weight without harming the body. The results of protein weight loss are characterized by stable performance. To consolidate the result, you need to leave the diet system slowly, excluding fatty, fried and sweet foods.
3. It is recommended not to repeat the diet more often than after 6 months.
4. Foods that contain protein require important recommendations to lose weight. 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 deficiency can lead to disruption of the functioning of internal organs and weaken 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 growth of muscle mass, and the lack of carbohydrates forces us to take energy from the fat reserves. Because of thisin combination with regular intensive training improves the quality of our body, the relief is illuminated.

Mostly, athletes, professional athletes and people who are looking to get the strongest strengthened body to get "dry". But guys and girls who have seen enough of the "jocks" in the gym sometimes do not understand that in everyday life there is no great need to go on such a diet.

A similar diet is suitable for you if you:

• wants to lose many pounds;
• Go on vacation to the sea and want to look amazing while you are slightly overweight;
• plan a photo shoot;
• an athlete and you need to dry to reduce weight;
• bodybuilder.

In principle, this concludes the list of situations in which a protein diet is required. But if you think you have other reasons to sit on it, then we kindly ask you to spend your diet wisely.By no means do I want to convey that I recommend for the mother to be inactive. . .

Recommended and forbidden foods

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

• Chicken and turkey meat, beef, offal. For a diet, the food must be cooked or steamed. Chicken-free skin is most commonly 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 that are important for the normal functioning of the body.
• Her cheese and dairy products. The casein present in its composition requires efforts of the body to digest. As a result, many calories are lost.
• Buckwheat and oatmeal, bread (rye, black, whole grain).
• Slaughtered Eggs. The protein they contain is easily digestible and useful.
• Vegetables that contain a minimal amount of starch (cucumbers, cabbage, celery).
• Citrus fruits (oranges, grapefruits), sour apples.
• Canned tuna. They contain a large amount of protein and a minimal fat composition.

Particular attention is required to pay attention to the drinking regime. You can include herbal teas, freshly squeezed juices from vegetables and fruits, purified water.

If you are putting together a protein diet menu for a week, it is necessary to limit the content of foods in meals that can easily turn into fat:

1. First you have to rule out sweets. Even fruits can ruin the result, not to mention cakes, cookies and pastries.
2. Fried, fatty foods and pasta should be completely excluded from the menu.
3. Soft drinks, compotes and juices are also not recommended during the diet period.
4. High-strength vegetables (potatoes, legumes, peas).

Refusal of such products allows you to achieve concrete results in a short time.

Diet schedule

The power supply system should be implemented as follows:

• It is best to divide the menu for each day into different 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 shot and wholemeal bread before lunch. You can eat fruits (apples, oranges).
• Protein meals are included in the lunch in combination with raw vegetables or salads.

If you are losing weight in the protein diet menu, it is important to have the right combination of dishes. This will achieve a positive result. The power system will relieve 10 kg of excess weight in 2 weeks. To do this, you must strictly follow all the recommendations.

How can you get right out of this diet

Your body is used to getting certain substances every day. You do not need to spray on cakes and pies on the first day of the end of the diet.You have to leave slowly, while still trying to maintain the recovered habit of not eating fast carbohydrates.

Gradually add cereals, more vegetables, and dairy products with a high percentage of fat to your diet. You can afford dark chocolate, previously forbidden fruits - bananas, persimmons, apricots, as well as dried fruits.

Note!The process of leaving the diet can take 3 to 5 days, so there is no need to rush. It is important to give the body time to build up and not to load immediately with a large number of new nutrients.

Diet for 7 days

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

• Breakfast. Her cheese (160 g), tea (green or herbs), half an orange.
• Dinner. Chicken breast (170 g), wholemeal bread.
• Lunch snack. A glass of low-fat yogurt.
• Dinner. Steam fish (200 g), vegetable salad (170 g).

On all other days, you have to keep eating like that. 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 calorie content.

Vegetables are lightly cooked and cooked in stew and soups. They can be used as snacks throughout the day. It is better not to consume starchy vegetables.

A similar diet can be used for a 14 day diet. In this case, you can get the effective option.

Which animal products contain a protein diet?

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

1. Lean white meat (chicken breast, turkey meat, lean portions of other meat varieties). The product must be eaten without the skin. Chicken breast is especially useful. There are only 300 calories in a 200-gram portion of it, and as much as 50 grams of protein.
2. Seafood, including fish species, 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, yoghurt, cottage cheese). 200 g low-fat rural cottage cheese contains 25 grams of protein and 200 calories;
4. One white. It consists almost entirely of protein. In addition, protein contains important antioxidants for the body that protect the human body from aging.

Diet menu for 10 days

The dishes listed in the table lose weight independently and alternately throughout the feeding period.

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

day	Breakfast	Dinner	Lunch snack	Dinner
Day 1	Unsweetened herbal tea	Chicken breast, dried cabbage, green apples	Fat-free kefir	Steam fish, salad
Day 2	Sugar-free herbal tea, wholemeal bread	Ukha, does not contain potatoes, cabbage salad	Fat-free kefir, grapefruit	Low calorie Gîte rural Kéis
Day 3	Unsweetened tea	Cooked beef, raw vegetables	Kefir, orange	Beetroot and Cabbage Salad
Day 4	Green tea without sugar, rye bread croutons	Lean fish dried with vegetables	Tofu cheese, apples	Boiled eggs, grated carrots
Day 5	Natural coffee without sugar	Cooked beef, cabbage and carrot salad	Milk	Fat-free cottage cheese
Day 6	Sugar-free tea	Beef broth, beet salad	Kefir, Grapefruit	Cooked chicken, tomatoes
Day 7	Tea, rye cups	Fish with vegetables, whole grain bread	Tofu cheese, apples	Vegetable salad
Day 8	Natural coffee without sugar	Cooked chicken fillet, croutons	Kefir or fermented baked milk, citrus	Carrot salad, soft boiled eggs
Day 9	Unsweetened drinks	Ukha without potatoes, raw vegetables	Fat-free cheese	Vegetable salad
Day 10	Sugar-free tea	Top without Chicken, Tomato Salad	Apples	Cooked lean fish

The menu of a protein diet for weight loss for 10 days is diverse. 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

This is the longest feeding system that delivers an effective, stable result. Compliance with it for 14 days gives a person no discomfort and unsympathetic sensations.

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

day	Breakfast	Dinner	Dinner
Day 1	Unsweetened black coffee	2 hard-boiled eggs, dried cabbage, a glass of tomato juice	Baked, fried or steamed fish
Day 2	Sugar-free coffee, rye croutons	Cooked fish, vegetable salad	Cooked beef (250 g), a glass of kefir
Day 3	Sugar-free coffee, rye croutons	Zucchini roasted in oil, green apples	2 hard-boiled eggs, cabbage salad, boiled beef (200 g)
Day 4	Black coffee without sugar	Salad of 3 boiled carrots, hard cheese (15 g)	Fruits or berries other than grapes and bananas
Day 5	Freshly grated carrots	Cooked, baked or steamed fish, a glass of tomato juice	Fruits or berries, other than grapes and bananas
Day 6	Black coffee without sugar	Cooked chicken, salad with vegetables	2 boiled eggs, freshly grated carrots
Day 7	Unsweetened tea (green or herbs)	Cooked veal or beef (250 g), fresh fruit	Dinner on one of the days, except the 3rd

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

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

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

Advantages and Disadvantages of a Protein Diet

Anyone who is losing weight can diversify their menu by adding their favorite vegetable or unsweetened fruit. The positive features of this system include:

1. The diet system allows intense exercise, which is difficult with other effective and fast methods to lose weight.
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 is tightened, cellulite is reduced and the condition of hair, skin and nails is improved.
6. The protein diet menu contains a lot of fiber, which helps to improve the functioning of the gut.
7. Muscle mass is not degraded due to the presence of protein foods in the diet.
8. Minimal manifestations of drowsiness, lethargy and dizziness typical of other diabetics.
9. The rate of weight loss with this diet system is not lightning fast, and it 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:

• The use of protein for a long time leads to the excretion 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 irritability occurs due to the lack of fat in the diet - the main building block for nerve cells.
• Blood clotting problems, blood clots.
• Protein diet can lead to disorders of the kidneys and gastrointestinal tract.
• It is not recommended to eat this way for people who are 60 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 protein is so important for the body

It is made of protein:

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

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

9 amino acids are called essential because the human body does not produce them alone. They come with food or dietary 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 only carrots, grains, potatoes and cabbage, your body will start to lack protein. To avoid this, vegan dieters must regularly eat many plant-based foods, including a variety of legumes, whole grains, nuts and grains.

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.

Bodies begin to work in an enhanced mode. If not everything is fine with them, then chronic diseases can get worse, 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;
• older age;
• if you are expecting a baby and during lactation;
• Cholelithiasis;
• Pathology of the heart and blood vessels;
• Citrus Allergy;
• Pathology of the digestive tract;
• Diabetes;
• Adolescents.

Any contraindication is a stop signal for people who have chosen this diet. Only after the elimination of contraindications is it possible to lose weight with this dietary system.

Nutritional principles

The average duration of the diet is 5 days, and in some cases the doctor may recommend adherence to the therapeutic diet for up to 10 days, but no longer. You can not keep the diet longer than this period, because a lack of protein begins to contract muscle tissue quickly.

You need to keep a daily calorie count

Instead of eating 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 caloric content of the daily menu does not exceed 2200 kcal. If, during the diet, a person keeps the bed rest and strictly limited physical activity, then the calorie content can be reduced to 2000 kcal.

In addition, the diet includes a reduction in fluid intake 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 your diet. In principle, patients take large doses of various diuretic medications that flush potassium out of the body, therefore the deficiency 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 harm to health. Just sticking to a diet may not be enough to get an effective result. It is necessary to use the principles of healthy eating that will be effective in the future:

• It is best to do a medical examination before starting your diet.
• You need to get the doctor's permission to maintain such a diet system.
• You should take multivitamins during 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.
• You should not take any medication during the period of weight loss.
• The diet should be discussed with a specialist.
• You must eat strictly after the hour.
• Calories should be counted: consume more than you consume.
• It is better to eat 2-3 hours before bedtime.
• Menu items should only be cooked, steamed or steamed.
• Plate sizes: 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 should give up bad habits.
• Provide Strong Sports and Cardio Training. Your best bet is to go swimming, 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 the variety of dishes, losing weight does not make you feel hungry and tired. Compliance with all recommendations improves health. Despite many positive qualities, the diet has certain contraindications that need to be considered before you start to respect it.

What foods are best not to eat

To remove from the diet:

• Foods high in saturated and transgenic fats. The former are particularly rich in red meat (pork, lamb), the latter are abundant in margarine;
• Canned and processed meats with excess salt (such as smoked sausage and ham).
• the use of simple carbohydrates (white bread of the highest quality, sugar, sweets, pastries, chocolate) should also be minimized. They "burn" very quickly, causing the feeling of hunger;
• You should refuse foods that are burnt in oil. It is too high in calories;
• do not use mayonnaise. You can replace it with soy sauce, lemon juice, balsamic vinegar and even the general kefir;
• You need to add milk, butter, high-fat cheeses.

It is also important not to be limited to individual products. The more different foods, the better. Due to the variety, the diet is more balanced, contains all the macro- and microelements that are necessary for the body.