Protein diet - essence, pros, food and menus

There are many variations of the technique. Any of them contains protein foods with a limited amount of carbohydrates and fats. Proteins are needed for the normal functioning of the body. The nutrition system will be a great way to lose weight for people who cannot live without meat. Previously, it was referred to as a mono-diet. However, 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 period of time. The main thing is to eat foods containing proteins. After all, they are needed 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 constantly consumed. If this does not happen, then the muscle mass decreases, because the internal organs draw proteins from it for normal functioning. Depletion of the body occurs, and the skin becomes flabby.

If you adhere to this nutritional system for losing weight for 14 days, then the weight will not go away due to muscle reduction, but due to the burning of body fat. Its observance is suitable for those people who are afraid to feel hungry. Anorexia with such a diet cannot occur, and the muscles do not atrophy. After her, the body of the losing weight 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 fully studied and scientifically proven. The power system starts the following processes:

• The body does not receive fats and carbohydrates, and it has to spend its fat deposits located on the thighs, 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 food creates heat production, which speeds up 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 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 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.

Diet features

The power system has some features that must be taken into account by everyone who is losing 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 intake 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 of time for adherence to the diet is 14 days. This period will allow you to normalize weight without harming the body. The results of protein weight loss are characterized by stable performance. To consolidate the result obtained, you need to 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. Food containing protein requires important recommendations from the losing 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 lack 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 constantly experienced, the diet is unlimited and varied.

Who is this diet for?

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

Most often, athletes, professional athletes and people who seek to get the most toned body resort to "drying". But guys and girls, having 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:

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

Basically, this ends the list of situations in which a protein diet may be required. But if you feel that you have other reasons to sit on it, then we kindly ask you to approach your diet wisely.Do not deplete your body in any way and think over all your meals in advance. . .

Recommended and prohibited 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 this time. Recommended products include:

• Chicken and turkey meat, beef, offal. For a diet, foods need to 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 efforts from the body to digest. As a result, a lot of calories are wasted.
• Buckwheat and oatmeal, bread (rye, black, whole grain).
• Boiled eggs. The protein they contain is easily digestible and nutritious.
• Vegetables containing 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 is required to be paid to the drinking regime. You can include herbal teas, freshly squeezed juices from vegetables and fruits, purified water.

When composing 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 exclude 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. Carbonated drinks, compotes and juices are also not recommended during the diet.
4. Vegetables containing a lot of starch (potatoes, legumes, peas).

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

Diet Schedule

The power supply system should be carried out in this way:

• It is best to divide the menu for every 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 cereal and whole grain bread before lunch. You can eat fruits (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 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 getting certain substances every day. You do not need to pounce on cakes and buns on the very first day of the end of the diet.You need to leave gradually, while still trying to maintain the acquired habit of not eating fast carbohydrates.

Slowly introduce cereals, more vegetables, and dairy products with a high percentage of fat into your diet. You can afford a little dark chocolate, previously forbidden fruits - banana, persimmon, apricot, as well as dried fruits.

Note!The process of exiting 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 load 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 during the period of observance a person does not suffer from a feeling of hunger. 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 all other days, you must continue to eat in 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 calorie content.

Vegetables are lightly cooked 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 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 meat, lean parts of other meat varieties). The product must be eaten without the skin. Chicken breast is especially useful. There are only 300 calories in one 200-gram serving of it, and as much as 50 grams of protein.
2. Seafood, including fish varieties, 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, yogurt, cottage cheese). 200 g of low-fat cottage cheese contains 25 grams of protein and 200 calories;
4. Egg white. It is made up almost entirely of protein. In addition, egg white contains important antioxidants for the body that protect the human body from aging.

Diet menu for 10 days

The dishes indicated in the table, losing weight independently distribute and alternate 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	Potato-free fish soup, cabbage salad	Low fat kefir, grapefruit	Low-calorie cottage cheese
3rd day	Unsweetened tea	Boiled beef, raw vegetables	Kefir, orange	Beetroot and cabbage salad
4th day	Green tea without sugar, rye bread croutons	Lean fish stewed with vegetables	Tofu cheese, apple	Boiled eggs, grated carrots
5th day	Natural coffee without sugar	Boiled beef, cabbage and carrot salad	Skimmed milk	Fat-free cottage cheese
6th day	Tea without sugar	Beef broth, beet salad	Kefir, grapefruit	Boiled chicken, tomatoes
7th day	Tea, rye rusks	Fish with vegetables, whole grain bread	Tofu cheese, apple	Vegetable salad
8th day	Natural coffee without sugar	Boiled chicken fillet, croutons	Kefir or fermented baked 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	Boiled 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-lasting nutritional system that gives an effective, stable result. Compliance with it for 14 days will not give a person any inconvenience and unpleasant sensations.

Recommendations for a 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	Baked, fried or steamed fish
2nd day	Sugar-free coffee, rye croutons	Boiled 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	Boiled, baked or steamed fish, a glass of tomato juice	Fruit or berries, excluding 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 on one of the days, except the 3rd

The second week of the protein diet menu for 14 days assumes 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 overeat; it is best to stop it with a feeling of slight hunger.

Advantages and Disadvantages of a Protein Diet

Everyone who is losing weight can diversify the menu by adding their favorite vegetables or unsweetened fruits. The positive properties of this system include:

1. The nutritional system allows for intense sports, which is difficult with other effective and quick ways to lose weight.
2. The diet is practically not accompanied by a feeling of hunger, because the time for the 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 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 for other diets.
9. The rate of weight loss with this food system is not lightning fast, and it allows you to maintain a stable weight after leaving it.

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

• The use of protein for a long time leads to the leaching of calcium and other trace elements from the body, which negatively affects the health of the skeletal system.
• Reduced performance due to the minimum 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 lead to disruption of the kidneys and gastrointestinal tract.
• It is not recommended to eat this way for people who are 60 or more years old.
• Bad breath caused by eating too much protein.

Before starting to lose weight, it is best to consult with a specialist so as not to harm the 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, which help various body systems to work harmoniously;
• also enzymes are synthesized from proteins that are involved in countless 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 to cells.

9 amino acids are called essential, because the human body does not create 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 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, grains, potatoes and cabbage, the body will begin to experience a lack of protein. To avoid this, vegan diets need to eat a lot of plant-based foods, including a variety of legumes, whole grains, nuts, and grains, on a regular basis.

Contraindications

Any nutritional system, including a protein diet, puts a strain on the body. Metabolism accelerates, toxins are removed, fats are burned, and the stomach has to adapt to new conditions and other food.

Bodies begin to work in an enhanced mode. If not everything is in order with them, 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;
• elderly age;
• when 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 signal for people who have chosen this diet. Only after the elimination of contraindications will it be possible to lose weight using this food system.

Nutrition 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 not more. You can not stick to the diet for longer than this period, becausedue to a 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 period of dieting, 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 need to carefully monitor the amount of potassium in the diet. Basically, patients take large doses of various diuretic drugs that flush potassium from the body, therefore, the lack of this substance must be compensated for with drugs or the correct selection of products.

Helpful tips to improve the effect

Nutritionists suggest how to lose weight on a protein diet without harm and 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, which are effective in the future:

• It is best to have a medical examination before starting the diet.
• You need to get a doctor's permission to comply with such a nutritional system.
• You should take multivitamins throughout the diet.
• In the event of attacks of dizziness, it is necessary to increase the intake of carbohydrates and fats into the body. It is allowed to add oatmeal to the morning menu.
• It is best to refuse a protein diet if you feel worse.
• During the period of weight loss, you should not take any medications.
• The diet should be discussed with a specialist.
• You need to 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 should only be boiled, stewed or steamed.
• Sizes of dishes: drinks (200 mg), other dishes (150 g) and fruits (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 to swim, go to fitness, aerobics, or Pilates.

Protein diet is an effective nutritional system that allows you to normalize weight and achieve harmony within a short time. Thanks to the variety of dishes, losing weight does not feel hunger and fatigue. Compliance with all recommendations improves health. Despite many positive qualities, the diet has certain contraindications that must be taken into account before starting to comply with it.

What foods are best not to eat

Remove 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 grade, sugar, sweets, pastries, chocolate) should also be minimized. They "burn out" very quickly, causing the feeling of hunger;
• you should refuse food fried 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 most common kefir;
• you will have to give up milk, butter, cheese varieties with a high fat content.

It's also important not to be limited 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.