The 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 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 referred to as a monocost. But thanks to the development of nutritionists, diet has become the most gentle method of weight normalization.

The correct protein diet menu has positive qualities and allows you to lose weight in a short time. The most important thing is to eat foods that contain proteins. They are necessary 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 consumed constantly. If this does not happen, the muscle mass decreases because the internal organs pull proteins from it to normal function. Exhaustion of the body occurs and the skin becomes flabby.

If you adhere to this nutrition system for weight loss for 14 days, the weight will not disappear due to muscle reduction, but due to the burning of body fat. Its compliance is suitable for those people who are afraid of feeling hungry. Anorexia with such a diet can not occur and muscle atrophy can not. After her, the weight loss body becomes slim and fit.

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

• The body does not receive fat and carbohydrates and it needs to use its fat deposits located 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 will be replenished by burning subcutaneous fat.
• Protein feed creates heat production that speeds up metabolic processes.

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

Protein norms

A person needs about 0, 8 grams of protein per. Kilogram body weight perDay. 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- and retirement age to consume at least 1. 3 grams of protein per day. Kilogram weight.

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

Diet features

The power system has some features to consider for anyone who loses 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 baby. A simple protein diet menu is characterized by the consumption of meat, fish and dairy dishes. The nutritional system can be beneficial for people who want to lose weight without harming and stressing the body.
2. The maximum period for adherence to the diet is 14 days. This period allows you to normalize the weight without harming the body. The results of protein weight loss are characterized by stable performance. To consolidate the result obtained, gradually abandon 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. Foods that contain protein require important recommendations from the losing weight. The work of the excretory system during the diet is activated, which can cause complications. Therefore, it is currently necessary to observe the drinking regime and consume sufficient non-carbonated water.
5. The total number of calories from food should be around 1200-1400. Their deficiency can lead to disruption of the function of internal organs and weaken the immune system.
6. The menu with a protein diet for weight loss for the day allows you to enjoy the taste of your favorite dish (in small amounts) and allows you to maintain a stable weight.

With this food system, the feeling of hunger does not have to be constantly experienced, 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 fat reserves. Thereforein combination with regular intensive training, the quality of our body improves, the relief is highlighted.

Most often, athletes, professional athletes and people seeking to get the most toned body tend to "dry". But guys and girls who have seen enough of the "jocks" in the gym sometimes do not understand that there is not a great need to go on such a diet in everyday life.

A similar diet is suitable for you if you:

• want to lose a lot of pounds;
• Going on holiday to the sea and will look great while you are slightly overweight;
• planning a photo session;
• an athlete and you need to dry out to reduce weight;
• bodybuilder.

Basically, this ends up being the list of situations where a protein diet may be required. But if you feel you have other reasons to sit on it, then we kindly ask you to go wisely to your diet.Do not empty your body in any way and think about all your meals beforehand. . .

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, beef, offal. For a diet, foods must be cooked 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 that are important for the normal functioning of the body.
• Cottage cheese and dairy products. The casein found in their composition requires forces from the body to digest. As a result, many calories are wasted.
• Buckwheat and oatmeal, bread (rye, black, whole grains).
• 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.
• Tuna canned food. They contain a large amount of protein and a minimal composition of fat.

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

When 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 of all, exclude sweets. Even fruit 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. Carbonated drinks, compotes and juices are also not recommended during the diet period.
4. Vegetables that contain a lot of starch (potatoes, legumes, peas).

Rejections from such products allow you to achieve tangible results in a short time.

Diet plan

The power supply system shall be constructed as follows:

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

When 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 relieves 10 kg overweight in 2 weeks. To do this, carefully follow all the recommendations.

How to get properly out of this diet

Your body is used to getting certain drugs every day. You do not have to turn on cakes and muffins on the very first day at the end of the diet.You must gradually leave, while still trying to maintain the acquired habit of not eating fast carbs.

Slowly introduce grains, more vegetables and dairy products with a high percentage of fat into your diet. You can afford dark chocolate, previously forbidden 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 rush. It is important to give the body time to rebuild and not immediately fill it with a large number of new nutrients.

Diet for 7 days

The food system for a week is designed in such a way that a person does not suffer from a feeling of hunger during the compliance 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), wholemeal bread.
• Afternoon snack. A glass of low-fat yogurt.
• Dinner. Steamed fish (200 g), vegetable salad (170 g).

On all other days, continue to eat this way. During the week, the protein diet menu is supplemented with cottage cheese, kefir and boiled eggs. You should also change foods, taking into account their calorie content.

Vegetables are boiled lightly and cooked into stews and soups. They can be used as snacks throughout the day. It is best to consume non-starchy vegetables.

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

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 parts of other meat varieties). The product should be eaten without skin. Chicken breast is especially useful. There are only 300 calories in a serving of 200 grams and up to 50 grams of protein.
2. Seafood, including fish species, rich in essential omega acids (tuna, salmon). 150 g of tuna contains 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 exclusively of protein. In addition, egg whites contain important antioxidants for the body, which protect the human body from aging.

Diet menu for 10 days

The dishes listed in the table lose independently and distribute and change throughout the feeding time.

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

Day	Breakfast	Dinner	Afternoon snack	Dinner
Day 1	Unsweetened herbal tea	Chicken breast, stewed cabbage, green apples	Low fat kefir	Steamed fish, salad
Day 2	Sugar-free herbal tea, wholemeal bread	Ukha, not containing potatoes, coleslaw	Fat-free kefir, grapefruit	Low-calorie cottage cheese
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 stewed with vegetables	Tofu cheese, apple	Boiled eggs, grated carrots
Day 5	Natural coffee without sugar	Cooked beef, cabbage and carrot salad	Skimmed milk	Fat-free cottage cheese
Day 6	Tea without sugar	Beef broth, beet salad	Kefir, grapefruit	Boiled chicken, tomatoes
Day 7	Tea, rye bread	Fish with vegetables, wholemeal bread	Tofu cheese, apple	Vegetable salad
Day 8	Natural coffee without sugar	Boiled chicken fillet, croutons	Kefir or fermented baked milk, citrus	Carrot salad, soft-boiled eggs
Day 9	Unsweetened drink	Ukha without potatoes, raw vegetables	Low fat cheese	Vegetable salad
Day 10	Tea without sugar	Chicken without skin, tomato salad	Apples	Boiled lean fish

The menu with 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 most long-lasting nutrition system that provides an effective, stable result. Adherence to it for 14 days will not give a person discomfort and unpleasant sensations.

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

Day	Breakfast	Dinner	Dinner
Day 1	Unsweetened black coffee	2 hard-boiled eggs, stewed 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	Zucchini fried in oil, green apples	2 hard-boiled eggs, coleslaw, boiled beef (200 g)
Day 4	Black coffee without sugar	Salad with 3 boiled carrots, hard cheese (15 g)	Fruit or berries other than grapes and bananas
Day 5	Fresh cracked carrots	Boiled, baked or steamed fish, a glass of tomato juice	Fruit or berries, other than grapes and bananas
Day 6	Black coffee without sugar	Boiled chicken, salad with vegetables	2 boiled eggs, freshly grated carrots
Day 7	Unsweetened tea (green or herbal)	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 assumes the same diet, i. e. repeats the first 7 days.

Make sure to adhere to the drinking scheme. 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. Do not overdo it during the meal; it is best to stop it with a feeling of slight hunger.

Pros and cons of a protein diet

Anyone who loses weight can diversify the menu by adding their favorite vegetables or unsweetened fruit. The positive features of this system include:

1. The nutritional system allows for intense sports, 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 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, which are typical of other diets.
9. The weight loss rate with this food system is not lightning fast and it allows you to maintain a stable weight after leaving it.

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

• The use of protein for a long time leads to leaching of calcium and other trace elements from the body, which negatively affects the skeletal system.
• Decreased performance due to the minimum amount of carbohydrates in the diet.
• Increased irritability occurs due to lack of fat in the diet - the main building material for nerve cells.
• Problems with blood clots, blood clots.
• Protein nutrition can lead to disruption of the kidneys and gastrointestinal tract.
• It is not recommended to eat this way for people who are 60 years or older.
• Bad breath caused by eating too much protein.

Before you start losing weight, it is best to consult a specialist so as not to injure your body.

Why protein is so important to the body

It is from protein:

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

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

9 amino acids are called essential because the human body does not create them alone. 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. In addition, 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 begin to experience a lack of protein. To avoid this, vegan diets should regularly eat a lot of plant-based foods, including a variety of legumes, whole grains, nuts and grains.

Contraindications

Any nutritional system, including a protein diet, strains the body. Metabolism accelerates, toxins are removed, fat burning, and the stomach must adapt to new conditions and other foods.

Bodies begin to work in an improved state. If not everything is fine with them, chronic diseases can worsen, 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;
• older age;
• when you are expecting a baby and while breastfeeding;
• cholelithiasis;
• cardiovascular pathology;
• citrus allergy;
• pathology of the digestive tract;
• diabetes;
• youth.

Any contraindication is a stop sign for people who have chosen this diet. Only after the removal of contraindications will it be possible to lose weight using this food system.

Nutritional principles

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 stick to the diet longer than this period, because due to lack of protein, the muscle tissue begins to contract quickly.

You need to keep a daily calorie count

Instead of protein foods, 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 a person sticks to bed rest during the diet and strictly restricts any physical activity, 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, carefully monitor the amount of potassium in the diet. Basically, patients take large doses of various diuretics that flush potassium from the body, therefore the lack of this drug should be compensated with drugs or the correct choice of products.

Useful tips to improve the effect

Nutritionists suggest how to lose weight on a protein diet without harming or harming health. Just sticking to a diet may not be enough to get an effective result. It is necessary to apply the principles of healthy eating, which are effective in the future:

• It is best to have a medical examination before starting the diet.
• You must get a doctor's permission to adhere to such a nutritional system.
• You should take multivitamins throughout the diet.
• In case of bouts of dizziness, 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.
• The diet should be discussed with a specialist.
• You must eat strictly per hour.
• Calories need to be counted: consume more than you consume.
• It is better to eat dinner 2-3 hours before bedtime.
• Menu items should only be boiled, stewed or steamed.
• Sizes of dishes: 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 have to give up bad habits.
• Give up strength sports and cardio. Your best bet is to swim, go to the gym, aerobics or Pilates.

A protein diet is an effective nutritional system that allows you to normalize your weight and achieve harmony in a short amount of time. Thanks to the many dishes, weight loss does not feel hunger and fatigue. Adherence to all recommendations improves health. Despite many positive qualities, diet has certain contraindications that must be considered before one begins to adhere to it.

What foods are best not to eat

Remove from diet:

• Foods high in saturated and transgenic fats. The former are especially abundant in red meat (pork, lamb), the latter are abundant in margarine;
• canned and processed meats with excess salt (such as smoked sausage and hot dogs).
• the use of simple carbohydrates (white bread of the highest quality, sugar, sweets, pastries, chocolate) should also be minimized. They "burn out" very quickly and cause feelings of hunger;
• you should refuse food fried in oil. It's 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, cheeses with a high fat content.

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