Protein Diet - Essence, Benefits, Food and Menus

There are many variations on the technique. Each of them contain protein foods with a limited amount of carbohydrates and fats. Proteins are needed for the normal functioning of the body. The nutritional system will be a great way to lose weight for people who cannot live without meat. It used to be called a mono diet. However, thanks to the development of nutritionists, diet has become the gentlest method of weight normalization.

The right protein diet menu has beneficial properties and will allow you to lose weight in a short period of time. The main thing is to eat foods that contain protein. After all, they are needed for normal metabolism. The body is unable to accumulate proteins in the body on its own, so they are regularly ingested in food. This does not happen with a normal diet, so they are consumed all the time. Failure to do so will result in a decrease in muscle mass as the internal organs draw proteins from them for normal function. The body becomes exhausted and the skin becomes slack.

If you stick to this weight loss nutritional system for 14 days, the weight will go away not by breaking down muscle, but by burning body fat. Its observance is suitable for those who are afraid of feeling hungry. Anorexia with such a diet cannot occur and the muscles do not atrophy. After her, the body of the weight loss 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 any fats or carbohydrates and has to use up its fat deposits on the hips, stomach and buttocks. For women, these places are the most problematic.
• In order to absorb protein, the body needs a lot of energy, which is replenished by burning subcutaneous fat.
• Protein foods produce heat that accelerates metabolic processes.

If a person wants to lose weight, a protein diet will help do it without harm to health. It is possible to choose the desired 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 early 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 consuming about 1. 5 grams of protein per kilogram per day. For example, a person weighing 70 kg should consume around 90-120 grams of protein per day.

Diet functions

The Power System has a few properties that must be considered by anyone who is losing weight:

1. Proteins saturate the body of people who are constantly at work or exercising. Such foods may be suitable for women who are expecting a baby. A simple protein diet menu is characterized by the ingestion 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 adhering to the diet is 14 days. During this period, you can normalize weight without harming the body. The results of weight loss of proteins are characterized by stable performance. To consolidate the achieved result, it is necessary to gradually leave the nutritional system, excluding fatty, fried and sweet foods.
3. It is recommended not to repeat the diet more often than after 6 months.
4. Protein-containing foods require important weight loss recommendations. The work of the excretory system during the diet is activated, which can lead to 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 dysfunction of the 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 amounts) and maintain a stable weight.

With this nutritional system, the feeling of hunger does not have to be experienced all the time, the diet is limitless and varied.

Who is this diet for?

We already know that a protein diet can affect muscle mass growth and the lack of carbohydrates forces us to get 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 want to maintain the tautest body resort to "drying". But guys and girls who have seen enough of the "jocks" in the gym sometimes fail to understand that in everyday life there is no great need to follow such a diet.

A similar diet is suitable for you if you:

• want to lose a lot of pounds;
• You are going on vacation to the seaside and want to look gorgeous while being slightly overweight;
• Planning a photo session;
• an athlete and you need to dehydrate to lose weight;
• Bodybuilders.

That basically ends the list of situations when a protein diet may be required. However, if you feel that you have other reasons to sit on it, then we ask that you approach your diet wisely.Do not exhaust your body in any way and consider all of your meals in advance. . .

Recommended and prohibited foods

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

• Chicken and turkey meat, beef, offal. For a diet, foods need to be boiled or steamed. Most often, skinless chicken is used. It is absorbed well 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 in its composition requires efforts on the part of the body to digest. This wastes a lot of calories.
• Buckwheat and oatmeal, bread (rye, black, whole grain).
• Boiled eggs. The protein it contains is easy to digest and nutritious.
• Vegetables with minimal starch content (cucumber, cabbage, celery).
• Citrus fruits (oranges, grapefruits), sour apples.
• Canned tuna. They are high in protein and have a minimal fat composition.

Particular attention should be paid to the drinking regime. You can add herbal teas, freshly squeezed juices from vegetables and fruits, and 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 be converted 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 with a lot of starch (potatoes, legumes, peas).

Rejection of such products allows you to get tangible results in a short period of time.

Diet plan

The power system should be done in this way:

• It is best to divide the menu into several receptions (5-6) for each day. Drink a glass of purified water on an empty stomach in the morning. Take the last meal 3 hours before bedtime.
• You can have a small amount of porridge and whole wheat 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 on the protein diet menu, it is important to have the right combination of dishes. This will give a positive result. The power system relieves 10 kg of excess weight in 2 weeks. To do this, you need to strictly follow all the recommendations.

How to get out of this diet properly

Your body is used to absorbing certain substances every day. You don't have to rush into cakes and rolls on the first day of the end of the diet.You have to go little by littlewhile still trying to maintain the habit of not eating fast carbohydrates.

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

Notice!The dieting process 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 burden it with a large number of new nutrients.

Diet for 7 days

The food system for a week is designed so that a person 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).

You must continue to eat this way on all other days. 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 a snack 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 will get the most effective option.

Which animal products does a protein diet contain?

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

1. Lean white meat (chicken breast, turkey meat, lean parts of other meats). The product must be consumed without the skin. Chicken breast is especially useful. A 200-gram serving contains only 300 calories and up to 50 grams of protein.
2. Seafood, including fish, rich in omega essential acids (tuna, salmon). 150 grams of tuna has 200 calories and 40 grams of protein.
3. Dairy products with a minimum of fat (kefir, yogurt, cottage cheese). 200 grams of low-fat cottage cheese contains 25 grams of protein and 200 calories;
4. Protein. 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 given in the table are distributed independently and alternate during the entire feeding time.

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

the day	breakfast	Dinner	Afternoon snack	Dinner
1 day	Unsweetened herbal tea	Chicken breasts, stewed cabbage, green apples	Low fat kefir	Steamed fish, salad
2 day	Sugar-free herbal tea, whole grain bread	Ukha, without potatoes, coleslaw	Non-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 crotons	Lean fish stewed with vegetables	Tofu cheese, apple	Boiled eggs, grated carrots
5th day	Natural coffee without sugar	Cooked beef, cabbage and carrot salad	Skimmed milk	Non-fat 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 wheat bread	Tofu cheese, apple	vegetable salad
8th day	Natural coffee without sugar	Boiled chicken fillet, croutons	Kefir or fermented baking 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 a protein diet for weight loss for 10 days is diverse. The portions should be taken in moderation so as not to overeat and leave the table feeling slightly full.

Menu for 2 weeks

This is the longest lasting nutritional system that gives an effective, stable result. Compliance for 14 days will not cause a person any inconvenience and unpleasant sensations.

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

the day	breakfast	Dinner	Dinner
1 day	Unsweetened black coffee	2 hard-boiled eggs, steamed cabbage, a glass of tomato juice	Baked, fried or steamed fish
2 day	Sugar-free coffee, rye crotons	Boiled fish, vegetable salad	Tafelspitz (250 g), a glass of kefir
3rd day	Sugar-free coffee, rye crotons	Zucchini fried in oil, green apples	2 hard-boiled eggs, coleslaw, boiled beef (200 g)
4th day	Black coffee without sugar	Salad of 3 cooked carrots, hard cheese (15 g)	Fruits 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, freshly grated carrots
7th day	Unsweetened tea (green or herbal tea)	Boiled beef from veal or beef (250 g), fresh fruit	Dinner on one of the days, except on the 3rd

The second week of the protein diet menu for 14 days is based on the same diet, ie 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 burden the liver.

The first meal contains only liquid in the form of tea or coffee. Do not overeat during the meal, it is best to stop when you feel slightly hungry.

Pros and cons of a protein diet

Anyone 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 exercise that is difficult with other effective and quick methods of losing weight.
2. The diet is practically not accompanied by a feeling of hunger, since the time it takes to digest protein foods is 4 hours.
3. The 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 that 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 typical of other diets.
9. Weight loss with this food system is not lightning fast and will allow you to maintain a stable weight after exiting.

If you stick to the protein diet for weight loss for a long period of time, you may experience some negative consequences:

• Long-term use of protein 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 minimal amount of carbohydrates in the diet.
• Increased irritability occurs due to the lack of fat in food - the main building material for nerve cells.
• Blood clotting problems, blood clots.
• A diet high in proteins can lead to disorders of the kidneys and gastrointestinal tract.
• It is not recommended for people aged 60 and over to eat this way.
• Bad breath from 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 to the body

It's made from protein:

• human bones, muscles, skin, hair are formed. They are constantly being renewed, they need a new supply of proteins;
• "Chemical messengers" Hormones are synthesized that help different body systems function in harmony;
• Enzymes are also synthesized from proteins that are involved in innumerable 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 the cells.

9 amino acids are called essential because the human body does not make them itself. 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 food is well absorbed (90-95%). Everything is less balanced with plant foods.

If you limit the diet to only carrots, cereals, potatoes and cabbage, the body begins to suffer from protein deficiency. To avoid this, vegans need to consume many plant-based foods on a regular basis, including a variety of legumes, whole grains, nuts, and grains.

Contraindications

Any nutritional system, including a protein diet, puts a strain on the body. The metabolism speeds up, toxins are removed, fats are burned and the stomach has to adapt to new conditions and other foods.

Bodies begin to work in an advanced mode. If everything is not in order with them, chronic diseases can 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;
• older age;
• if you are expecting a baby and while breastfeeding;
• Cholelithiasis;
• Pathology of the heart and blood vessels;
• Citrus allergy;
• pathology of the digestive tract;
• Diabetes mellitus;
• Youth.

Any contraindication is a stop signal for people who have decided on this diet. Only after eliminating the contraindications is it possible to lose weight with this food system.

Nutritional principles

The average duration of the diet is 5 days, in some cases the doctor may recommend adhering to the therapeutic diet for up to 10 days, but no longer. You will not be able to maintain the diet for longer than this period, because muscle tissue begins to contract quickly due to a lack of protein.

You need to keep a daily calorie count

Instead of protein foods, you need to start consuming plant-based foods. With 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, a person observes 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 various diuretic drugs in large doses that flush potassium from the body, so the deficiency in this substance must be compensated for with drugs or the right choice of products.

Helpful tips to improve the effect

Nutritionists suggest how to lose weight on a protein diet without harming your health. Just following a diet may not be enough to get an effective result. It is necessary to apply the principles of healthy eating that will be 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 adhere to such a nutritional system.
• You should take multivitamins throughout the diet.
• When feeling dizzy, it is necessary to increase the body's absorption of carbohydrates and fats. It is allowed to add oatmeal to the morning menu.
• It is best to turn down a protein diet when you are feeling worse.
• You should not take any medication during weight loss.
• The diet should be discussed with a specialist.
• You have to eat strictly by the hour.
• Calories should be counted: eat more than you use.
• It is better to have dinner 2-3 hours before bedtime.
• Menu items should only be boiled, stewed, or stewed.
• Food sizes: drinks (200 mg), other foods (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.
• Avoid weight training and cardio training. The best thing to do is swim, go 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 feel hunger or tired. Compliance with all recommendations improves health. Despite many positive properties, the diet has certain contraindications that must be taken into account before starting its observance.

Which foods are best not to eat?

Remove from the diet:

• Foods high in saturated and transgenic fats. The former are particularly abundant in red meat (pork, lamb), the latter are rich in margarine;
• Canned and processed meats with excess salt (such as smoked sausages and sausages).
• the consumption of simple carbohydrates (white bread of the highest quality, sugar, sweets, pastries, chocolate) should also be minimized. They "burn out" very quickly and make you feel hungry;
• 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 have to do without milk, butter, cheeses with a high fat content.

It is also important not to limit yourself to individual products. The more different foods, the better. The diversity makes the diet more balanced, contains all the macro and micro elements necessary for the body.