protein diet

Protein, also known as protein, is one of the 3 main components that the body needs to exist. It is involved in all life processes. Proteins are of 2 types: vegetable and animal. Animal protein is more valuable.

It contains essential elements and is absorbed by the body by 92%-98%. Plant-based protein contains only protein and is 60%-80% absorbed, but contains no dangerous animal fats. For people who are on a diet, it is very important to correctly compose their diet so that it is balanced. A diet composed of 60% animal protein and 40% vegetable protein will be optimal.

Characteristics of the diet

The nutrition system has some characteristics that should be taken into account by all those who are 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 nutrition system can be useful for people who want to get rid of excess weight without harming and stressing the body.
2. The maximum period of time for dieting is 14 days. This period will allow you to normalize weight without harm to the body. The results of protein weight loss are characterized by stable indicators. To consolidate the obtained result, you need to gradually get out of the nutrition system, excluding fatty, fried and sweet foods.
3. It is recommended to repeat the diet no more than 6 months later.
4. Protein-containing foods require important recommendations for weight loss. 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 regimen and consume still water in sufficient quantities.
5. The total number of calories in food should be about 1200-1400. Its deficiency 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 a day allows you to enjoy the taste of your favorite dish (in a small amount) and will allow you to maintain a stable weight.

Recommended and prohibited products.

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:

1. Chicken and turkey meat, veal, offal. For a diet, food should be boiled or stewed. The most widely used skinless chicken meat. It is well absorbed and there are no problems with its preparation.
2. lean fishIt contains the right amount of proteins and trace elements that are important for the normal functioning of the body.
3. Cottage cheese and dairy products. The casein present in its composition will require the body to work hard to digest it. As a result, a large number of calories are spent.
4. Buckwheat and oatmeal, bread (rye, black, wholemeal).
5. boiled eggsThe protein they contain is one of the nutritious and easily digestible foods.
6. Vegetables that include a minimal amount of starch (cucumbers, cabbage, celery).
7. Citrus (oranges, grapefruit), sour apples.
8. Canned tuna. They contain a large amount of protein and a minimum composition of fats.

Particular attention should be paid to the drinking regimen. It can include herbal teas, freshly squeezed fruit and vegetable juices, purified water.

Compiling a protein diet menu for a week, it is necessary to limit the content of foods in meals that are easily converted into fat:

1. First of all, you need to exclude sweets. Even fruits can spoil the result, not to mention cakes, cookies and pastries.
2. Fried, fatty foods and pasta should be completely excluded from the menu.
3. It is also not recommended to drink carbonated drinks, compotes and juices during the diet.
4. Vegetables that contain a lot of starch in their composition (potatoes, legumes, peas).

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

diet program

The power system should be made like this:

1. The menu for each day is best divided into several doses (5-6). Drink a glass of purified water in the morning on an empty stomach. Take your last meal 3 hours before bedtime.
2. Before lunch, you can eat a small amount of porridge and whole-grain bread. You can eat fruits (apples, oranges).
3. Protein-containing meals are included in the diet after dinner, combined with raw vegetables or salads from them.

Dietary menu for 10 days.

The dishes indicated in the table lose weight independently and are alternated throughout the meal. The recommended protein diet menu for 10 days is shown in the table below.

Day	Breakfast	Dinner	afternoon tea	Dinner
1st day	herbs tea	Chicken breast, braised Cabbage, green apples	fat free kefir	Steamed fish, Salad
2nd day	herbal tea without sugar whole grain bread	An ear that does not contain potatoes, Cabbage salad.	fat free kefir Pink grapefruit	low calorie cottage cheese
3rd day	tea without salt	boiled beef, Raw vegetables	kefir, Orange	Beet and Cabbage Salad
4th day	unsweetened green tea Rye bread croutons.	Lean fish stew with vegetables	Cheese "Tofu" Apple	boiled eggs, Grated carrot
5th day	Natural coffee without sugar	boiled beef, Coleslaw and coleslaw	Skimmed milk	Fat-free cottage cheese
6th day	sugar free tea	meat broth, beet salad	kefir, Pink grapefruit	cooked chicken, Tomatoes
7th day	Tea, rye crackers	fish with vegetables, whole grain bread	Cheese "Tofu" Apple	Vegetable salad
8th day	Natural coffee without sugar	boiled chicken fillet, pretzels	kefir or ryazhenka, Citrus	carrot salad, Scrambled eggs
ninth day	sugar free drink	Ear without potatoes Raw vegetables	low fat cheese	Vegetable salad
10th day	sugar free tea	skinless chicken meat Tomato salad	apples	boiled 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 with a slight feeling of satiety.

Menu for 2 weeks.

This is the longest nutritional system that gives an effective stable result. Observance of 14 days will not give the person any inconvenience and discomfort. Recommendations for a protein diet (menu for 14 days).

Day	Breakfast	Dinner	Dinner
1st day	black coffee without sugar	2 hard boiled eggs stewed Cabbage, A glass of tomato juice	Baked, fried or steamed fish
2nd day	coffee without sugar, rye croutons	boiled fish, Vegetable salad	Boiled beef (250g. ), a glass of kefir
3rd day	coffee without sugar, rye croutons	fried zucchini, green apples	2 boiled eggs, coleslaw, boiled beef (200g. )
4th day	black coffee without sugar	Salad of 3 boiled carrots, Hard cheese (15g. )	Fruits or berries, except grapes and bananas.
5th day	Grated fresh carrots	Boiled, baked or steamed fish. A glass of tomato juice	Fruits or berries, except grapes and bananas.
6th day	black coffee without sugar	cooked chicken, salad with vegetables	2 boiled eggs Grated fresh carrots
7th day	Unsweetened tea (green or herbal)	Veal or boiled veal (250g. ), Fresh fruits	Dinner on one of the days except 3

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 regimen. You can drink green and herbal tea, water. It is completely forbidden to drink alcoholic beverages so as not to create a load on the liver.

The first meal includes only liquid in the form of tea or coffee. During the meal, you should not overeat, it is best to stop it with a slight feeling of hunger.

Advantages and disadvantages of a protein diet.

Everyone who is losing weight can diversify the menu by adding their favorite vegetables or fruits without sugar. The positive properties of this system include:

1. The nutrition system allows you to do intensive sports, which is difficult with other effective and fast methods of losing weight.
2. The diet is practically not accompanied by a feeling of hunger, because the digestion time of protein foods is 4 hours.
3. Body weight normalizes.
4. The immune system is strengthened.
5. There is a healing of the body. 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 allows you to improve the functioning of the intestines.
7. Muscle mass is not depleted due to the presence of high-protein foods in the diet.
8. Minimal manifestations of fatigue, lethargy and dizziness, which are characteristic of other diets.
9. The rate of weight loss with this nutrition system is not very fast and allows you to maintain a stable weight after coming off it.

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

1. Prolonged use of protein leads to leaching of calcium and other trace elements from the body, which negatively affects the health of the bone system.
2. Decreased performance due to the minimal amount of carbohydrates in the diet.
3. There is increased irritability due to a lack of dietary fat, the main building material for nerve cells.
4. Problems with blood clotting, the formation of blood clots.
5. Protein nutrition can lead to disruption of the kidneys and digestive tract.
6. Eating this way is not recommended for people age 60 and older.
7. Bad breath caused by excess protein foods.

Before starting weight loss, it is best to consult a specialist so as not to harm the body.

Contraindications.

Any nutrition system, including a high-protein diet, creates a load on the body. There is an acceleration of metabolism, toxins are eliminated, fat is burned, and the stomach has to adapt to new conditions and other foods.

The organs begin to function in an enhanced mode. If not everything is in order with them, then chronic diseases can worsen, this must be taken into account when switching to a new menu.

A protein diet for every day is contraindicated in such cases:

1. Diseases of the excretory system;
2. advanced age;
3. When expecting a baby and during lactation;
4. cholelithiasis;
5. Pathology of the heart and blood vessels;
6. Citrus allergy;
7. Pathologies of the digestive tract;
8. Diabetes;
9. Adolescence.

Any contraindication is a stop sign for people who have opted for this diet. Only after the elimination of contraindications it will be possible to lose weight with this system of nutrition.

Useful tips to enhance the effect.

Nutritionists suggest how to lose weight on a high-protein diet without harm or harm to health. Following 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:

1. Before starting a diet, it is best to undergo a medical examination.
2. You must obtain permission from a doctor to comply with such a nutrition system.
3. You should consume multivitamins throughout the diet period.
4. When attacks of dizziness occur, it is necessary to increase the intake of carbohydrates and fats in the body. It is permissible to add oatmeal to the morning menu.
5. It is best to refuse a high-protein diet if you feel worse.
6. During the period of weight loss, you can not take any medications.
7. You should discuss the diet with a specialist.
8. You need to eat strictly on time.
9. You must continue to count calories: spend more than you consume.
10. It is better to have dinner 2-3 hours before bedtime.
11. The dishes included in the menu should only be boiled, stewed or steamed.
12. Dishes volumes: drinks (200 mg), other dishes (150 g) and fruits (100 g).
13. Limit the amount of salt you eat.
14. You need to sleep at least 8 hours a day. Bad habits must be abandoned.
15. Avoid strength sports and cardio.
16. The best is swimming, going to fitness, aerobics or pilates.

Attention! The information is published for informational purposes only. Before using the diet, consult your doctor.