Protein diet - essence, benefits, food and menus

There are many variations of the technology. Each of them contains a protein diet with a limited amount of carbohydrates and fats. Proteins are essential 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. It used to be called a monoclonal diet. However, thanks to the development of nutritionists, diet has become the mildest method of normalizing weight.

Proper protein diet menu has positive properties and allows you to lose weight in a short time. The main thing is to eat foods that contain protein. After all, they are essential for normal metabolism. The body can not 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 reduce its protein for normal functioning. The body destroys and the skin becomes flabby.

If you follow this nutritional system for weight loss for 14 days, then the weight will not disappear due to muscle loss, but due to the burning of body fat. Its correlation is suitable for people who are afraid of feeling hungry. Anorexia with such a diet can not occur and the muscles do not shrink. After that, the body of the weight loss will be slim and fat.

For weight loss, the protein diet menu is very effective and its mechanism of action on the body has been fully studied and scientifically proven. The electrical system begins the following process:

• The body does not absorb fats and carbohydrates and it has to burn its fats on the hip, abdomen and buttocks. For women, these places are the most difficult.
• In order to absorb protein, the body needs a lot of energy which will be added by burning fat under the skin.
• A protein diet creates heat production that speeds up metabolic processes.

If a person wants to lose weight, then a protein diet will help to do this without harming the health. It is possible to select the required length of the food system and options for the selected dish.

Protein criteria

You need 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 them it is very important to maintain muscle mass.

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

For a healthy young person, a dietitian recommends eating about 1, 5 grams of protein per kilogram per day. Thus, a person weighing 70 kg should eat about 90-120 grams of protein per day.

Food elements

The electrical system has several features that everyone who is losing weight must take into account:

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 useful for people who want to lose weight without harming and stressing the body.
2. The maximum period to follow a diet is 14 days. This period will allow you to normalize your weight without harming your body. The results of protein weight loss are characterized by consistent results. To trust the result you get, you need to gradually abandon the nutritional system, with the exception of 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 losing weight. The active excretory system during the diet is activated, which can cause complications. Therefore, during this time, it is necessary to monitor the drinking system and consume sufficient carbonated water.
5. The total number of calories from food should be around 1200-1400. Their deficiency can lead to disruption of internal organ function and weaken the immune system.
6. The protein diet menu for the day of weight loss gives you the opportunity to enjoy the taste of your favorite dish (in small amounts) and allows you to maintain a stable weight.

With this food system you do not have to be constantly experiencing the feeling of hunger, the diet is unlimited and varied.

For whom is this diet?

We already know that a protein diet can affect the growth of muscle mass and a lack of carbohydrates forces us to take energy from fat reserves. Thereforecombined with regular intensive training improves the quality of our body, relief is underlined.

Athletes, professionals, and people who seek to get the most colored body to "dry" usually do so. But boys and girls, after seeing enough of the "tricks" in the gym, sometimes do not understand that in everyday life there is no need togo on such a diet.

A similar diet is suitable for you if you:

• want to lose many pounds;
• Going on vacation to the sea and wanting to look stunning, while you are slightly overweight;
• organize photo sessions;
• athlete and you need to dry up to lose weight;
• bodybuilder.

Basically, this concludes the list of situations where a protein diet may be necessary. But if you think you have other reasons to sit on it, we kindly ask you to approach your diet wisely.Do not empty your body in any way and think ahead of time about all your meals. . .

Recommended and prohibited foods

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

• Chicken and turkey meat, beef, offal. For diet you need to boil or fry food. Skinless chicken is usually used. It is well absorbed and there are no problems in 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 by the body to digest. As a result, waste a lot of calories.
• 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, grapefruit), sour apples.
• Canned tuna. They are high in protein and low in fat.

Particular attention needs to be paid to drinking. You can contain herbal tea, freshly squeezed juice from vegetables and fruits, purified water.

When putting together a protein diet 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 cookies.
2. Fried, fatty foods and pasta should be completely excluded from the menu.
3. Carbonated drinks, alcohol and juice are not recommended during the diet.
4. Vegetables that contain a lot of starch (potatoes, legumes, beans).

No such products will allow you to achieve tangible results in a short period of time.

Meal plan

The power supply system should proceed 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 your last meal 3 hours before bedtime.
• You can eat a small amount of porridge and wholemeal bread for lunch. You can eat fruits (apples, oranges).
• Protein meals are included in the afternoon meal along with raw vegetables or salad.

When you lose weight in the protein diet menu, it is important to have the right combination of dishes. This will bring a positive result. The electrical system will lighten 10 kg of excess weight in 2 weeks. To do this, you must strictly follow all recommendations.

How to get rid of this diet properly

Your body is used to getting certain substances every day. You do not have to slap yourself on cakes and buns the first day at the end of the diet.You need to go gradually, while still trying to maintain the acquired habit of not eating fast carbs.

Slowly add grains, more vegetables and high-fat dairy products to your diet. You can afford dark chocolate, previously forbidden fruits - bananas, persimmons, apricots, as well as dried fruits.

Note!The process of stopping the diet can take 3 to 5 days, so there is no need to hurry. It is important to give your body time to rebuild and not overload it immediately with a large amount of new nutrients.

Diet for 7 days

The food system for one week is designed in such a way that the person does not suffer from a feeling of hunger while the time is running out. The dishes are easy to prepare. The protein diet menu for weekly weight loss includes:

• Breakfast. Cottage cheese (160 g), tea (green or herb), 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).

Every other day you must continue to eat this way. This week, the protein diet menu is added to cottage cheese, kefir and boiled eggs. You should also change 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 best to eat non-starchy vegetables.

A similar diet can be used for a 14 day diet. In this case, you can get the most 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, lean part of other meat). The product must be eaten without the skin. Chicken breasts are especially useful. There are only 300 calories in a single 200 gram serving of it and up to 50 grams of protein.
2. Seafood, including fish varieties, rich in essential omega acids (tuna, salmon). 150 g of tuna contains 200 calories and 40 grams of protein.
3. Dairy products with low fat (kefir, yoghurt, cottage cheese). 200 g of low-fat cottage cheese contains 25 grams of protein and 200 calories;
4. Egg white. It is almost exclusively made of protein. In addition, egg whites contain important antioxidants for the body, which protect the human body against aging.

Diet for 10 days

The dishes listed in the table, to lose weight independently, spread and alternate throughout the feeding period.

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, boiled cabbage, green apples	Low fat kefir	Steamed fish, salad
Day 2	Sugar-free herbal tea, wholemeal bread	Ukha, does not contain potatoes, cabbage salad	Fat-free kefir, grapefruit	Low-calorie cottage cheese
Day 3	Unsweetened tea	Boiled beef, raw vegetables	Kefir, orange	Beetroot salad and cabbage salad
Day 4	Green tea without sugar, rye bread crown	Lean fish fried with vegetables	Tofu cheese, apples	Boiled eggs, grated carrots
Day 5	Natural coffee without sugar	Boiled beef, cabbage and carrot salad	Skimmed milk	Fat-free cottage cheese
Day 6	Tea without sugar	Beef stew, beet salad	Kefir, grapefruit	Boiled chicken, tomatoes
Day 7	Tea, rye bread	Fish with vegetables, wholemeal bread	Tofu cheese, apples	Vegetable salad
Day 8	Natural coffee without sugar	Boiled chicken fillets, croutons	Kefir or fermented baked milk, citrus	Carrot salad, soft boiled eggs
Day 9	Unsweetened drink	Ukha without potatoes, raw vegetables	Oh fat cheese	Vegetable salad
Day 10	Tea without sugar	Skinless chicken, tomato salad	Apple	Boiled lean fish

The menu of protein diets for weight loss for 10 days is varied. Dosage should be taken in moderation so as not to overestimate and leave the table with a little filling.

Menu for 2 weeks

This is the longest nutritional system that provides a successful, consistent result. Adherence to it for 14 days will not cause you any discomfort or discomfort.

Protein diet suggestions (14-day menu):

Day	Breakfast	Dinner	Dinner
Day 1	Unsweetened black coffee	2 hard-boiled eggs, boiled cabbage, a glass of tomato juice	Baked, fried or steamed fish
Day 2	Sugar-free coffee, rye bread rice	Boiled fish, vegetable salad	Boiled beef (250 g), a glass of kefir
Day 3	Sugar-free coffee, rye bread rice	Zucchini fried 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	Fresh grated carrots	Boiled, baked or steamed fish, a glass of tomato juice	Fruits 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 herb)	Boiled veal or beef (250 g), fresh fruit	Dinner one day, except on the 3rd

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

Be sure to monitor your drinking habits. You can use green and herbal tea, water. It is strictly forbidden to drink alcoholic beverages, so as not to put a strain on the liver.

The first meal contains only liquids in the form of tea or coffee. Do not overeat during the meal; it is best to stop it with a little hunger.

Pros and cons of a protein diet

Anyone who loses weight can diversify their menu by adding their favorite vegetables or unsweetened fruits. Positive features of this system include:

1. The nutritional system allows for a lot of sports, which is difficult with other effective and quick methods to lose weight.
2. Diet is almost never accompanied by a feeling of hunger, because the time for digestion of protein feed is 4 hours.
3. Body weight is normal.
4. The immune system is strengthened.
5. The body is healed. The skin is hardened, the cell shrinks and the condition of the hair, skin and nails improves.
6. Protein diet menu contains a lot of fiber, which helps to improve bowel function.
7. Muscle mass is not depleted due to a protein diet in the diet.
8. Minimal manifestations of fatigue, somnolence and dizziness, which are typical of other diets.
9. The weight loss with this food system is not fast and it allows you to maintain a steady weight after you leave it.

If you stick to a protein diet for weight loss for a long time, there can be some negative consequences:

• Prolonged use of proteins leads to the leaching of calcium and other trace elements from the body, which has a negative effect on the health of the skeletal system.
• Decreased efficiency due to low carbohydrate in the diet.
• Increased irritability is due to the lack of fat in the diet - the main building block for neurons.
• Problems with blood clotting, blood clots.
• Protein nutrition can lead to kidney and gastrointestinal disorders.
• It is not recommended to eat like this for people who are 60 years or older.
• Bad breath is caused by eating too much protein.

Before you start losing weight, it is best to consult a specialist so as not to harm your 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 messengers" hormones are produced that help various body systems work in harmony;
• also enzymes are formed from proteins involved in countless metabolic processes;

Protein improves the function of the immune system. They also serve as a kind 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 feed (including eggs, milk) is the best source of protein. It contains all 9 essential amino acids in the best proportions. In addition, animal feed is well absorbed (90-95%). In plant foods, everything is less balanced.

If you limit your diet to carrots, cereals, potatoes and cabbage only, your body will start to lack protein. To avoid this, vegan diets need to eat a lot of plant foods, including a variety of legumes, whole grains, nuts and grains, on a regular basis.

Contraindications

All nutritional systems, including protein diets, put a strain on the body. Metabolism speeds up, toxins are removed, fat is burned and the stomach needs to adapt to new conditions and other foods.

Bodies begin to work in improved mode. If it's not okay then chronic diseases can get worse, this must be taken into account when switching to a new menu. An excellent daily protein diet is in such cases:

• diseases of the excretory system;
• elderly;
• when expecting a baby and while breastfeeding;
• gallstones;
• cardiovascular pathology;
• allergy to citrus;
• gastrointestinal pathology;
• diabetes;
• adolescence.

Every contraindication is a stop sign for people who have chosen this diet. Only after contraception will it be possible to lose weight with this food system.

Nutritional rules

The average duration of the diet is 5 days, in some cases your doctor may recommend following your diet for up to 10 days, but no longer. You can not stick to your diet for longer than this period, because of the lack of protein, muscle tissue begins to shrink rapidly.

You need to keep a daily calorie count

Instead of a protein diet, you need to start eating a plant-based diet. 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 a person stays at rest during dieting and strictly restricts all exercise, then the calorie content can be reduced to 2000 kcal.

In addition, the diet includes a reduction in fluid and salt intake. This is because there is a 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. Basically, patients take large doses of various diuretics that flush potassium out of the body, therefore a lack of this substance must be remedied with medication or the right choice of products.

Useful tips to improve the effect

Nutritionists suggest how to lose weight on a protein diet without harming or harming your health. Adhering to a diet may not be enough to succeed. It is necessary to apply the principles of a healthy diet, which have an impact in the future:

• It is best to go for a medical checkup before starting your diet.
• You need to get a doctor's permission to follow such a nutritional system.
• You should take a multivitamin through your diet.
• In the event of dizziness attacks, it is necessary to increase the intake of carbohydrates and fats into 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 weight loss, you should not take any medication.
• The diet should be discussed with a specialist.
• You need to eat strictly per hour.
• Calories should be counted: consume more than you consume.
• It is better to eat 2-3 hours before bedtime.
• Menu should only boil, fry or steam.
• 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.
• Skip strength sports and cardio training. The best bet is to swim, go to the gym, do aerobics or Pilates.

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, weight loss does not cause hunger and fatigue. Adherence to all recommendations improves health. Despite its many beneficial properties, the diet has certain contraindications that need to be taken into account before going for it.

Which foods are best not to eat

Remove from your diet:

• Foods that are high in saturated and genetically modified fats. The former is especially rich in red meat (pork, lamb), the latter is abundant in margarine;
• canned and processed meat with too much salt (such as smoked sausages and hot dogs).
• the use of simple carbohydrates (white bread of the highest grade, sugar, sweets, pastries, chocolate) should also be minimized. They "burn out" very quickly and cause a feeling of hunger;
• you should refuse food fried in oil. It's too high in calories;
• do not use mayonnaise. You can substitute for soy sauce, lemon juice, balsamic vinegar and even the most common kefir;
• you have to give up milk, butter, high-fat cheeses.

It is also important not to be tied to individual products. The more different foods, the better. Due to the variety, the diet becomes more balanced, contains all the macronutrients and nutrients that are necessary for the body.