Protein diet - essence, pros, food and menus

There are many variations of the technique. Each of them contains protein foods with a limited amount of carbohydrates and fats. Protein is necessary for the normal functioning of the body. The food system will be a great way to lose weight for people who can't live without meat. It used to be called a monodiet. However, thanks to the development of nutritionists, diet has become the most gentle method of normalizing weight.

The right 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 accumulate proteins in the body on its own, 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 the muscle mass decreases as the internal organs draw proteins from it for normal functioning. Exhaustion of the body occurs and the skin becomes relaxed.

If you stick to this diet for weight loss for 14 days, then the weight will not disappear due to muscle contraction, but due to the burning of body fat. Observance of it is suitable 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 body of those who lose weight becomes thin and tight.

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

• The body does not receive fat and carbohydrates and must expend its fat deposits located on the hips, abdomen and buttocks. For women, these places are the most problematic.
• To absorb protein, the body needs a lot of energy, which will be replenished by burning subcutaneous fat.
• Protein food creates heat, which speeds up metabolic processes.

If a person wants to lose weight, then a protein diet will help to do so without harm to health. It is possible to choose the required duration of the food system and options for 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, for whom it 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 a healthy young man, 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 electrical system has some features that should be considered by anyone who loses weight:

1. Protein saturates the body of people who are constantly at work or exercising. Such food may be suitable for women who are expecting a baby. A simple menu with a protein diet 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 period of time to follow 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 stable results. To consolidate the result, you should gradually leave the food system, excluding fatty, fried and sweet foods.
3. It is recommended to repeat the diet no more often than 6 months.
4. Protein-containing foods require important weight loss recommendations. The work of the urinary system during the diet is activated, which can cause complications. Therefore, at this time it is necessary to follow the drinking regime and to consume non-carbonated water in sufficient quantities.
5. The total number of calories from food should be around 1200-1400. Lack of them can lead to dysfunction of internal organs and weaken the immune system.
6. The protein diet menu for weight loss for the day allows you 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 should not 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 draw energy from fat reserves. that's whyin combination with regular intense training, the quality of our body improves, the relief is underlined.

Most often, athletes, professional athletes and people who strive to get the most toned body, resort to "drying". But boys and girls, after seeing enough of the "jokers" in the gym, sometimes do not realize that in everyday life there is nogreat need to undergo such a diet.

Such a diet is suitable for you if:

• you want to lose a lot of weight;
• You go on vacation to the sea and want to look stunning while you are slightly overweight;
• photo session planning;
• athlete and you need to dry to lose weight;
• bodybuilder.

In general, this completes the list of situations in which a protein diet may be necessary. 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 consider all your meals in advance. . .

Recommended and forbidden foods

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

• Chicken and turkey meat, beef, offal. For diet, foods should be cooked or stewed. Skinless chicken is most commonly used. It is well absorbed and has 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.
• Cottage cheese and dairy products. The casein present in their composition will require effort from the body to absorb. As a result, many calories are lost.
• Buckwheat and oatmeal, bread (rye, black, whole grain).
• Boiled eggs. The protein they contain is easily digestible and nutritious.
• Vegetables that contain a minimum amount of starch (cucumbers, cabbage, celery).
• Citrus fruits (oranges, grapefruits), sour apples.
• Canned tuna. They contain a large amount of protein and minimal fat composition.

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

When compiling 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 of all, you need to turn off the pastries. Even fruit can spoil the result, not to mention cakes, biscuits 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. Vegetables containing a lot of starch (potatoes, legumes, peas).

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

Diet schedule

The power supply system must be designed as follows:

• 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 wholemeal bread before lunch. You can eat fruits (apples, oranges).
• Protein dishes 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 electrical system will release 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 receiving certain substances every day. You do not need to rush on cakes and rolls on the first day of the end of the diet.You have to leave graduallywhile still trying to maintain the acquired habit of not eating fast carbs.

Slowly include grains, more vegetables and high-fat dairy products in your diet. You can afford a little dark chocolate, previously banned fruits - banana, persimmon, apricot, and dried fruit.

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

Diet for 7 days

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

• Breakfast. Cottage cheese (160 g), tea (green or herbal), half an orange.
• Dinner. Chicken breast (170 g), wholemeal bread.
• Snack. 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 menu of the protein diet is supplemented with cottage cheese, kefir and boiled eggs. You should also alternate foods, taking into account their caloric content.

The vegetables are lightly cooked and prepared into stews and soups. They can be used as snacks throughout the day. It is best to eat vegetables without starch.

Such a diet can be used for a 14-day diet. In this case, you can get the most effective option.

What animal products does the protein diet include?

The 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 the skin. Chicken breasts are especially useful. One 200-gram serving contains only 300 calories and as much as 50 grams of protein.
2. Seafood, including fish varieties rich in essential omega acids (tuna, salmon). 150 g 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 white. It consists almost entirely of protein. In addition, egg white contains important antioxidants that protect the human body from aging.

Diet menu for 10 days

The dishes listed in the table lose weight independently, are distributed and alternate throughout the meal.

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

Day	Breakfast	Dinner	Snack	Dinner
1st day	Unsweetened herbal tea	Chicken breast, stewed cabbage, green apples	Low fat kefir	Steamed fish, salad
2nd day	Herbal tea without sugar, wholemeal bread	Ear, without potatoes, cabbage salad	Skim kefir, grapefruit	Low-calorie cottage cheese
3rd day	Unsweetened tea	Boiled beef, raw vegetables	Kefir, orange	Beetroot and cabbage salad
4th day	Sugar-free green tea, rye bread croutons	Lean fish stewed with vegetables	Tofu cheese, apple	Boiled eggs, grated carrots
5th day	Natural coffee without sugar	Boiled salad of beef, cabbage and carrots	Skim milk	Skim cottage cheese
6th day	Sugar-free tea	Beef broth, beet salad	Kefir, grapefruit	Boiled chicken, tomatoes
7th day	Tea, rye rusks	Fish with vegetables, wholemeal bread	Tofu cheese, apple	Vegetable salad
8th day	Natural coffee without sugar	Boiled chicken fillet, croutons	Kefir or fermented baked milk, citrus fruits	Carrot salad, soft-boiled eggs
9th day	Unsweetened drink	Ear without potatoes, raw vegetables	Low fat cheese	Vegetable salad
10th day	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 overeat and leave the table with a slight feeling of fullness.

Menu for 2 weeks

This is the most long-lasting food system that provides an effective, stable result. Observing it for 14 days will not bring a person inconvenience and unpleasant sensations.

Recommendations for protein diet (menu for 14 days):

Day	Breakfast	Dinner	Dinner
1st day	Unsweetened black coffee	2 hard-boiled eggs, stewed cabbage, a glass of tomato juice	Roasted, fried or stewed fish
2nd day	Coffee without sugar, rye croutons	Boiled fish, vegetable salad	Boiled beef (250 g), a glass of kefir
3rd day	Coffee without sugar, 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	Freshly grated carrots	Boiled, baked or stewed fish, a glass of tomato juice	Fruit or berries, excluding grapes and bananas
6th day	Black coffee without sugar	Boiled chicken, vegetable salad	2 boiled eggs, fresh grated carrots
7th day	Unsweetened tea (green or herbal)	Boiled beef or veal (250 g), fresh fruit	Dinner on one of the days, except the 3rd

The second week of the menu with a protein diet for 14 days suggests the same diet, ie repeats the first 7 days.

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

The first meal contains only liquid in the form of tea or coffee. Do not overeat during meals; 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 your favorite vegetables or unsweetened fruits. The positive properties of this system include:

1. The food system allows intense sports, which is difficult with other effective and fast methods of weight loss.
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, reduces cellulite and improves the condition of hair, skin and nails.
6. The protein diet menu contains a lot of fiber, which helps to 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 that are characteristic 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 leaving it.

If you stick to a 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 extraction of calcium and other trace elements from the body, which adversely affects the health of the skeletal system.
• Decreased productivity due to the minimal amount of carbohydrates in the diet.
• Increased irritability occurs due to lack of fat in food - the main building block for nerve cells.
• Blood clotting problems, blood clots.
• Eating protein can lead to damage to the kidneys and gastrointestinal tract.
• It is not recommended to eat this way for people 60 and older.
• Bad breath caused by eating too much protein.

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

Why protein is so important to the body

It is made of protein:

• human bones, muscles, skin, hair are formed. They are constantly updated, they need a new supply of protein;
• hormones "chemical messengers" are synthesized, which help the various systems of the body to work harmoniously;
• also enzymes are synthesized by proteins that are involved in countless metabolic processes;

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

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

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

If you limit the diet to only carrots, cereals, potatoes and cabbage, the body will begin to lack protein. To avoid this, vegans on a diet should regularly eat a lot of plant foods, including a variety of legumes, whole grains, nuts and grains.

Contraindications

Every food system, including a protein diet, puts a strain on the body. Metabolism is accelerated, toxins are removed, fat is burned and the stomach must adapt to new conditions and other foods.

The authorities are starting to work in an improved mode. If everything is not right with them, then chronic diseases can get worse, this should be taken into account when switching to a new menu. The daily protein diet is contraindicated in the following cases:

• diseases of the urinary system;
• adulthood;
• when expecting a baby and while breastfeeding;
• cholelithiasis;
• pathology of the heart and blood vessels;
• citrus allergy;
• pathology of the digestive tract;
• diabetes;
• adolescence.

Any contraindication is a signal to stop for people who have chosen this diet. Only after removing the contraindications will it be possible to lose weight with the help of this food system.

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 not more. You can not stick to the diet longer than this period, because due to lack of protein, muscle tissue begins to shrink rapidly.

You need to maintain a daily number of calories

Instead of protein foods, you should start eating plant-based foods. In a diet without protein, 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 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 should carefully monitor the amount of potassium in the diet. In general, patients take large doses of various diuretic drugs that expel potassium from the body, so the lack of this substance must be compensated with medication or proper 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 following a diet may not be enough to get an effective result. It is necessary to use the principles of healthy eating that are effective in the future:

• It is best to start a medical examination before starting the diet.
• You need to get permission from a doctor to follow such a food system.
• You should take multivitamins during your diet.
• In case of dizziness it is necessary to increase the intake of carbohydrates and fats in the body. It is allowed to add oatmeal to the morning menu.
• It is best to refuse a protein diet if you feel worse.
• You should not take any medication during the weight loss period.
• The diet should be discussed with a specialist.
• You must eat strictly by the hour.
• Calories should be counted: consume more than you consume.
• It is better to have dinner 2-3 hours before bedtime.
• Menu items must be boiled, stewed or steamed.
• Container sizes: drinks (200 mg), other dishes (150 g) and fruit (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 strength sports and cardio. It is best to swim, go to the gym, aerobics or Pilates.

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. Following all the recommendations improves health. Despite the many positive qualities, the diet has certain contraindications that must be taken into account before you start to comply with it.

What foods are best 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 are abundant in margarine;
• canned and processed meats with excess salt (such as smoked sausages and sausages).
• the use of simple carbohydrates (white bread of the highest class, sugar, pastries, pastries, chocolate) should also be kept to a minimum. They "burn" very quickly, causing a feeling of hunger;
• you should refuse food fried in butter. It is too caloric;
• do not use mayonnaise. You can replace it with soy sauce, lemon juice, balsamic vinegar and even the most ordinary kefir;
• you will have to give up milk, butter, high-fat cheeses.

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 needed by the body.