Protein diet for the weight loss menu for a week and its characteristics

Protein (protein): along with fats and carbohydrates, the most important macroelen for the human body.A protein food -based diet reduces appetite, forces fat to burn, helps lose weight.

Why is protein so important for the body?

It is of the protein:

• Human bones, muscles, skin, hair are formed.They are constantly updated, need a new reception of protein;
• The "chemical messengers" of hormones are synthesized, which help several body systems to work hard;
• Also from protein, the enzymes involved in innumerable metabolic processes are synthesized;

Proteins improve the functioning of the immune system.They also serve as a kind of vehicle in the body.For example, hemoglobin through blood transports oxygen to cells.

9 amino acids are called indispensable, because independently the human body does not create them.They come with food or food additives.

Animal food (including eggs, milk) is the best source of protein.It contains optimal proportions all the 9 essential amino acids.In addition, animals food are absorbed well (90-95%).In plant products, it is less and less balanced.

If it limits the diet only by carrots, cereals, potatoes and cabbage, the body will begin to experience a lack of protein.To avoid this, supporters of a vegetarian diet need to constantly eat many plant foods, including a variety of legumes, whole grains, nuts and cereals.

Protein diet and weight loss

If you want to lose weight, protein is an excellent assistant.With nutrition based on it, fast weight loss becomes a reality.For a few month, the protein diet allows you to lose 7-8 kilograms.

This is possible due to the fact that protein, unlike the rapid combustion of carbohydrates, suppresses appetite well, stimulating the production of saturation hormones.But, hormones, causing a feeling of hunger, on the contrary, less produced.

Thanks to proteins, a feeling of saturation not only remains longer, but also burn more calories.Not long ago an interesting study was conducted.Its participants were women aged 50 to 60.

The results showed that women, in whose diet, prevailed the protein, could lose 50% more weight compared to women, in the menu from which the main place was assigned to carbohydrates.Protein diet for weight loss is more effective than other types of nutrition.

Protein weight loss and stable muscle mass

If carbohydrate products mainly eat, muscle mass begins to inevitably decrease.Protein does not cause this effect.This is especially important for the elderly, in whom the muscle mass tends to decrease.

Remember!If, together with the protein diet, it also participate in physical exercises of strength, the muscles will generally begin to increase.

Protein standards

A person needs approximately 0.8 grams of protein per kilogram of weight per day.However, many famous nutritionists believe that both for the body is not enough.Especially for the elderly, for which it is very important to maintain muscle mass.

Experts advise people about the age of pre -retiro and retirement that use at least 1.3 grams of protein in terms of one kilogram of weight.

Nutritionists recommend a healthy young man in a day to eat approximately 1.5 grams of protein per kilogram.Therefore, an individual who weighs 70 kg must eat approximately 90-120 grams of protein per day.

At the same time, it is important to consider whether a person is involved in sports, how many physical efforts he has.If it is a bit, then the use of protein should not exceed 1 g per kilogram of weight.

Remember!The entire daily diet should be 25-30% of protein foods.It is very important not to eat this standard in an appointment, distribute it uniformly.

What is important to use with protein?

All who want a protein diet to be effective and useful, follow:

• Together with protein products, use more fiber, which stimulates the intestines.In this case, constipation will not be threatened;
• It consumes a lot of water (2-2.5 liters per day).Then, the kidneys will be easier to deal with nitrogen and other substances in which the protein rotates in the metabolism process.

However, the use of fruit juices and compotes must be minimized.

What products are better not to consume?

From the diet it must be eliminated:

• Products with a high content of saturated and transgenic fats.The first is especially much in red varieties of meat (pork, lamb), margarine is full of the second;
• Canned and processed meat products with excess salt (such as sausages and smoked sausages).
• It is necessary to minimize the use of simple carbohydrates (higher grade white bread, sugar, sweets, cakes, chocolate)."Burn" very quickly, causing the appearance of a feeling of hunger;
• You must reject fried foods in oil.She is too high in heats;
• Do not use mayonnaise.It can be replaced with soy sauce, lemon juice, balsamic vinegar and even the most ordinary kefir;
• We will have to reject milk, butter, cheese varieties with a high fat content.

It is also important not limited to individual products.The more different foods, the better.Thanks to the variety, the diet becomes more balanced, includes all the macro and microelements necessary for the body.

What plant products should be present in a protein diet?

In a protein -based diet, the following plant products should dominate:

1. Vegetables (with a slight starch content).Broacli's cabbage is especially rich in protein.There are only 30 calories in 100 grams of product and up to 3 grams of proteins.You should also use Col de Brussels, vegetables, eggplants, pepper, tomatoes and zucchini.But potatoes and corn, in which there is a lot of starch, it is better to use it at least.
2. Dried fruits and fruits (especially without sugar or sour, in which there is not much sucrose).
3. Soy (including tofu cheese) and other legumes.Lentils are especially useful.In 200 g of lentils only 200 calories and up to 20 grams of protein.
4. Olive oil (but no more than 4 tablespoons per day).Sunflower oil is better not to use.
5. Whole wheat bread.
6. Groups (oatmeal, sarracene wheat, rice).Especially many proteins in the oatmeal.In a conventional portion, they contain 10-15 grams.But there are few calories, only 300.
7. Balls.In 30 grams of ordinary peanuts 8 g of protein and only 150 calories. 

Protein diet for weight loss for women and men does not apply to those who accompany a constant feeling of hunger.

What animal products are protein diet?

A diet, which is based on proteins, must include the following products of animal origin:

1. White lean meat (beaks, turkey, lean parts of other varieties of meat).The product must be eaten without skin.The chicken brigade is especially useful.In one of its portions of 200 grams of only 300 calories, and the protein is up to 50 grams.
2. Seafood, including fish varieties rich in vital omega acids (tuna, salmon).In 150 g of tuna 200 calories and 40 grams of protein.
3. Dairy products with a minimum of fat (kefir, yogurt, cottage cheese).200 g of skim cottage cheese contains 25 grams of proteins and 200 calories;
4. Protein eggs.It consists almost completely of protein.In addition, egg protein contains important antioxidants for the body, which protect the human body from aging.

Protein diet to lose weight: menu for a week 

There are many different options for the protein diet menu for a week.The next is a diet that many famous nutritionists consider optimal.

Monday

• Breakfast.2 Egg Squirrels, a slice of whole wheat bread.
• Sandwich.A pear.
• Dinner.Low calo grain cheese, 150 g of chicken salad and chest vegetables.
• Afternoon snack.Orange.
• Dinner.Tuna (150 g) with zucchini.

Tuesday

• Breakfast.Strawberries, 200 g of Kefir;
• Sandwich.A pear.
• Dinner.Salmon 120 g, vegetation salad with olive oil and vinegar;
• Afternoon snack.An apple.
• Dinner.120 g of boiled turkey, broccoli.

Wednesday

• Breakfast.Ovsyanka, 150 g of yogurt (preferably Greek skim), 50 g of nuts (walnut or arachis).
• Sandwich.An orange.
• Dinner.120 g of beef with sweet Bulgarian pepper.
• Afternoon snack.A plum.
• Dinner.An integral rice salad and 100 g of chicken breast.

Thursday

• Breakfast.Tiela 2 egg proteins with black olives, several oatmeals.
• Sandwich.An orange.
• Dinner.Salad made of vegetation and 150 g of chicken.
• Afternoon snack.150 g of yogurt.
• Dinner.120 g of paltus.Brussels cabbage salad.

Friday

• Breakfast.100 g of cottage cheese, 50 g of nuts.
• Sandwich.An apple.
• Dinner.120 g of salmon.Carrot salad.
• Afternoon snack.150 g of low grease kefir.
• Dinner.Chicken cigarettes.Pumpkin pumps.

Saturday

• Breakfast.2 protein omlet, yogurt and 150 g of skim cheese;
• Sandwich.Orange.
• Dinner.Chicken tags and 150 g of stewed beans.
• Afternoon snack.Apple.
• Dinner.100 g of shrimp.A sweet onion and pepper pepper stew salad.

Sunday

• Breakfast.Pumpkin pumps, cottage cheese.
• Sandwich.A plum.
• Dinner.100 g of beef, 150 g of Greek yogurt mixed with nuts;
• Afternoon snack.An orange.
• Dinner.150 g of boiled salmon and vegetation salad.

Several times a day you can also eat whole wheat bread.

Squirgy diet for fair sex

The anterior protein diet for weight loss for men is perfect.However, for women too.However, there are characteristics here.

Metabolism in women is sometimes a bit slower than that of the strong half of humanity.Therefore, protein diet must be diversified with special dishes that stimulate metabolism.Here are several recipes of delicious and nutritious dishes that accelerate metabolic processes in the body and, therefore, are excellent for women.

Chowder

To prepare this dish, you need:

• White fish fillet (300 g);
• cauliflower (the same);
• yogurt;
• bulb;
• A little salt and pepper.

Preparing a fish soup like this:

• We clean the cauliflower and cut into small pieces;
• We cut white fish with large cubes and onions in the middle rings;
• We send all the ingredients to the pan and cook;
• During cooking, add yogurt and lemon juice.

Protein salad

For your preparation, you will need:

• 3 egg eggs;
• a cucumber;
• 100 g of chicken (breast);
• Beijing cabbage (300 g);
• lemon juice;
• yogurt;
• mustard;
• salt.

Cocan protein salad like this:

• Cook the chicken breast.We do the same with eggs;
• Finely chop the cabbage, cut the egg white with cubes.We do the same with a cucumber;
• We make a salad dressing.Yogurt, salt and mustard well mix;
• Then mix everything and add some lemon juice.

Baked clock

He is preparing:

• Black cottage cheese (150 g);
• 3 egg proteins;
• dill;
• green onions;
• salt.

We do the tortilla like this:

• Beat egg whites;
• In a blender, the dill is mixed with cottage cheese;
• Mix the two resulting masses (protein and cottage cheese);
• Pick the onion.Sprinkle the future tortilla for them;
• Put in the oven and bake.

Paging of cottage cheese

To prepare it, you need:

• 250 g of skim cottage check;
• two egg yolks;
• 3 proteins;
• Two tablespoons of starch (corn);
• 2 apples.

You will also need 50 g of lemon juice.

We create Buddin like this:

• We take out the seeds from the apples, fractions in a blender;
• Add egg yolks, corn starch, cottage cheese and lemon juice to the resulting mixture;
• Expires all these ingredients until they become something similar to cream;
• Beat protein, mix with everything else;

Bake in the oven for about half an hour.

Possible problems subject to a protein diet.Contraindications

Protein diet has few contraindications.If a person is healthy, then he can adhere to her safely.

There is an opinion that a protein diet can damage the kidneys.This is not entirely true.It can only damage people with serious problems with these organs (mainly renal insufficiency).Such diet overloads the unhealthy shoots, since it is difficult for them to filter a large amount of nitrogen, which is contained in amino acids.

In other cases, the highest protein content in the diet minimally affects the work of this vital organ.However, many nutritionists and doctors do not recommend a protein diet to people:

• that are sick of diabetes;
• hypertension.

With caution, it is necessary to sit in people suffering from serious chronic liver diseases (hepatitis) and gastrointestinal tract (pancreatitis, Crohn's disease).These pathologies can prevent protein absorption if they enter the body in greater volumes.

Sometimes, a protein diet causes dehydration.All this is connected to the same nitrogen, to get rid of which the body has to use more fluids.That is why everyone who eats a lot of protein is important to replace it in time.

How long is it better to have protein nutrition

It is not desirable to be in a protein diet for a long time.The best option is to sit on it for 2-3 weeks and then take a break for several months.Otherwise, renal problems are possible (especially if there is a predisposition to this).In some cases, the stones even appear in them.However, this is rare.

Protein diet to lose weight: reviews

Using a 2-3 weeks protein diet, it is really possible to restore up to 8 kg.This is indicated in numerous reviews in several popular Internet forums dedicated to a healthy lifestyle.

However, not all reviews are positive.However, this is not strange enough in this, because people have a different state of health, they experience various physical activities.Therefore, not everyone is well tolerated by a protein diet to lose weight.Reviews are said about this.

In particular, many complain that they managed to lose weight, but the weight has literally returned in a matter of weeks.To avoid this, you should try to leave the diet gradually, not eating in excess.

It is better and after its end continue using simple carbohydrates (sugar, sweets), as well as saturated and transgenic fats, which abound in processed meat products such as smoked sausages.

If additional pounds are returned anyway, then you will not hesitate to verify the state of health.Often, a person gains weight due to the fact that he has a "slow", which does not work in the complete thyroid gland.

People in the forums complain that it is difficult to bear the diet: the head is dizzy, there is no strength.The reason here, apparently, is not in the diet itself, but again, in health problems.

Similar symptoms are often produced in people in whose body there is not enough iron, potassium or vitamin D.

A protein diet is a good way to lose weight quickly.It helps rule out extra pounds, but at the same time it is not obliged to suffer hunger and does not lead to the loss of muscle mass.