Protein diet

A protein diet is a common nutrition system that helps cope with excess weight.As the name suggests, this diet is based on protein.At the same time, the amount of fats and carbohydrates decreases.As a result, metabolic processes in body change.He is forced to spend a lot of fat for energy.

The principles of a protein diet

Protein is of great importance for the proper functioning of the body.Muscle tissue, organs, blood cells and immune bodies are formed by this substance.It is also included in the structure of skin, hair and nails.

The main protein functions include the following:

1. Structural.Proteins are considered the basis for body building.They are part of bone, hair, skin and muscle.
2. Metabolic and enzymatic.The basis of hormones and enzymes is pure protein or its combination with other elements.
3. TransportProteins transport important elements to organs and cells.These include molecules, ions and useful substances.Thus, hemoglobin transports oxygen to the cells of the body.

Proteins are important for the proper functioning of the immune system.They provide reliable protection against infections.In addition, these substances support beauty and youth.This is due to the renewal of the elastin fibers and collagen.

Protein substances enter the human body from animal food.It includes many valuable amino acids required by the body.

Plant proteins do not give the body enough amino acids.At the same time, they are able to combine with other substances.It allows you to get full protein.

When there is a lack of protein in the body, metabolic disorders occur.The basic principle of a protein diet is to replenish the body with important substances required for its normal functioning.In a typical diet, the amount of protein is usually 12%.During the diet, this figure increases significantly due to a decrease in volume of fats and carbohydrates.

The characteristics of a protein diet

Following a protein diet is quite easy.This is due to the possibility of adapting it to a person's personal preferences and taste desires.

To achieve good results, you need to observe the following features of a protein diet:

1. Write the menu. To do this, you need to start keeping a food diary.This can be done by hand or using a special program.
2. Find your protein intake. To do this, you need to focus on the weight of your body.
3. Keep a protein balance.The menu can include foods that contain essential amino acids.
4. Check the lower limit of the protein rate.Even outside the diet, the body should get the required amount of protein.The average is 30 g.
5. Monitor the biological value of protein.It is best to prioritize fresh meat, eggs and dairy products.At the same time, it is best to avoid processed foods in the form of bacon, sausage and bacon.
6. Combine proteins with herbs and vegetables.The diet should contain a sufficient amount of vegetables, fruits and plants.

The benefits of a protein diet

The benefit of a protein diet is that it helps not only to get rid of excess weight but also to achieve the following results:

1. Increase muscle mass. The combination of protein with strength exercises is considered particularly effective.
2. Reduce age -related muscle loss. Over the years, many people lose muscle mass.If you include protein oscillations in your menu, you will be able to prevent such losses.
3. Strengthen the bones.A protein diet helps avoid the development of osteoporosis, which is often found in women.This nutrition system helps minimize risks by 69%.
4. Accelerate wound healing. Nutrition of protein foods normalizes recovery processes after damage or surgery.

Damage to a protein diet

The damage to a protein diet is that meat foods can contain a lot of calories.Therefore, uncontrolled protein use can provoke weight gain.It is recommended to carefully count the calories and avoid overcoming the daily amount.

Severe carbohydrate restriction can present serious stress for the body.Sugar keeps the brain active.If you completely abandon it, there is a risk of deteriorating mood and decreasing concentration.

The lack of fibers in the diet and the increase in protein digestion provoke constipation.To minimize the load on your kidneys, you need to drink plenty of liquids.The diet should also include vegetables and herbs.

Other disadvantages of a protein diet include the following:

1. Increased load on the kidneys.When you consume a large amount of protein, the oxidation of its elements - amino acids - provokes an increase in the load on the kidneys.Also, such a nourishing system can lead to the appearance of stones.
2. Threat of metabolic disorders. When processing amino acids, by -products are synthesized that interfere with oxidation of fatty acids.If there is a large amount of fat in the diet, sub-oxidizing substrates accumulate in the body.They provoke disruption of insulin action and increase the risk of metabolic disorders.
3. Lack of vitamins and microelements. This risk is only important for strict diets, with high protein.Therefore, nutritionists do not recommend excluding fruits, vegetables and grains from your diet completely.If this is not possible, you should get additional vitamins.

Foods allowed and banned in a protein diet

To ensure that a protein diet for weight loss does not damage the body, you must follow the following recommendations:

• Drink enough liquid - at least 2 liters;
• Get multivitamins;
• Consume at least 1200 kcal per day.

The list of foods allowed in a protein diet includes:

• lean fish;
• offal;
• Poultry meat without skin - it is best to prioritize chicken, turkey;
• low -fat dairy products;
• seafood;
• beef and beef;
• apples and citrus;
• Cucumbers, tomatoes, cabbage;
• cereals;
• egg whites;
• Mineral water, tea and coffee without added sugar.

Products that are banned in a protein diet are:

• Bakery;
• sweets;
• canned foods;
• Fatty milk products;
• semi -finished products;
• sweet fruits;
• fruit juices, sparkling sweet drinks;
• starch vegetables;
• ingredients;
• sugar and its analogs.

The method of preparing food is of no small importance.It should evaporate, boil, bake.Do not fry foods in oil or pour greasy sauces on them.To improve the taste of the dishes, it is permissible to use herb, salt, soy sauce and pepper.You can also use lemon juice and balsamic vinegar.

Protein diet for pregnant women

During pregnancy, the need for protein foods increases significantly.Most amino acids are spent on child development.Many people are sure that such a food system only means serious restrictions.However, a protein diet for pregnant women means regulating these substances in the diet.

During the period of keeping a baby, it is recommended to eat up to 2-2.5 g of protein foods per 1 kg of weight.This means that daily intake should be about 100-120 g.

At the same time, other products should certainly be present in the diet.Fats and carbohydrates are necessary.They are required for the full development of the child.At the same time, you need to give up sugar, bread and pastries.

Each meal should only include 1 service of protein foods.If there is an excessive amount of these substances, there is a risk of overloading the body with their decay products.This significantly increases the load on the liver and kidneys.

Contraindications for a protein diet

A protein diet has contraindications in the following situations:

• Age over 45;
• tendency to form blood clots;
• Kidney disease;
• pregnancy;
• Lactation.

Weight Loss Protein Diet: Menu for Week

The protein diet for weight loss includes the following menu for the week.

Day 1

1. Breakfast:It can consist of curd or brown rice with chicken, you can also drink tea or coffee.
2. Lunch:You can eat an apple.
3. Dinner:You can eat boiled breasts with a whole loaf of bread.
4. Snack Afternoon:little natural yogurt.
5. Dinner:It can include birds or fish with vegetable salad.

Day 2

1. Breakfast: You should eat yogurt and drink tea.
2. Lunch:Eat a couple of cheeses without sugar or an orange.
3. Dinner: You can eat beef or turkey.Boiled vegetables are suitable as a side dish.
4. Snack Afternoon: You can drink kefir.
5. Dinner:Eat roasted fish with vegetables.

Day 3

1. Breakfast:It is worth eating 3 squirrels or curd cheese.Drinks include tea or coffee.
2. Lunch: You can use any fruit except banana.
3. Dinner:I need to make soup with meat.Turkey with cooked brown rice is also suitable.
4. Snack Afternoon:Eat an apple.
5. Dinner:It is worth eating collar and beef.

Day 4

1. Breakfast:may consist of milk buckwheat porridge.
2. Lunch:may include grapefruit.
3. Dinner:It is worth eating asparagus and chicken fillets.
4. Snack Afternoon:You should drink a glass of fermented baked milk.
5. Dinner:It can include boiled vegetables and fish.

Day 5

1. Breakfast:You should eat boiled chicken with cabbage and cucumber salad.
2. Lunch:It can consist of an apple and an orange.
3. Dinner:You should eat boiled fish or vegetable soup.
4. Snack Afternoon: may include natural yogurt.
5. Dinner:Beef and vegetable salad will do.

Day 6

1. Breakfast:You should eat a protein omelet and drink tea or coffee.
2. Lunch: Anydo citrus fruit will do.
3. Dinner:You can eat beef or chicken steak and vegetables.
4. Snack Afternoon:It is worth drinking a glass of kefir.
5. Dinner:It can consist of baked fish and salads.

Day 7

1. Breakfast: It is worth eating cottage cheese.It is also acceptable to drink tea or coffee.
2. Lunch:You can eat an apple.
3. Dinner:You can eat boiled beef and vegetable soup.
4. Snack Afternoon:curd cheese.
5. Dinner:It can consist of birds and vegetable salads.

If you follow this nutrient system, you should have 4-6 meals a day.The first meal should be half an hour after it is raised.You need to eat dinner 3 hours before going to bed.During the day you should drink 1.5 liters of water.

Protein diet for 14 days: Menu

If you are planning a protein diet for weight loss for 14 days, you should focus on the following menu:

1. Food should be consumed 5-6 times a day.It is recommended to do this for the first time half an hour after you get up, the last time - 3 hours before bedtime.Carbohydrates can be consumed before 2pm.
2. Breakfast may consist of a complex carbohydrate service.To do this, you will need 4 tablespoons of boiled cereals - oatmeal, buckwheat, brown rice.It is also acceptable to eat a whole grain of bread.In addition, eat some protein - 100 g of boiled fillets, 30 g nuts, 1 egg, yogurt.
3. In the first half of the day, you should eat fruits as a snack.A great option would be apples, tangerines or oranges.
4. In the afternoon, protein foods should be combined with vegetables without starch.These include tomatoes, cucumbers, lettuce, cabbage.
5. It is recommended to season salads with 30 g of vegetable fats.The remaining products are prepared without oil.

Recipes for a protein diet

For such a nourishing system to be useful, the recipes for a protein diet must be delicious and varied.

Egg cream soup

For this dish you will need:

• 300 g spinach;
• 400 g chicken fillet;
• 2 eggs;
• 150 ml of milk;
• Spices, salt, parsley.

Preparation:

1. First, simmer the meat in 2 liters of water.
2. Then take out and cut into cubes.
3. Add the chopped spinach to the broth and cook until the tender.
4. Pour the soup into a blender, add milk, meat and eggs and mix until creamy.
5. When serving, decorate the egg cream soup with parsley and a boiled egg.

Protein salad

To prepare you need:

• 3 eggs;
• 400 g of Chinese cabbage;
• 1 chicken fillet;
• 1 cucumber.

For fuels:

• salt;
• natural yogurt;
• mustard.

Preparation:

1. Grind all ingredients.
2. Mix the ingredients of the coating in a separate bowl.
3. Pour the mixture into the salad and mix well.
4. Before serving, the protein salad can be sprinkled with lemon juice.

Protein ice cream

To prepare you need:

• 1 pack of low -fat cottage cheese;
• half orange;
• 1 apple;
• VANILLA

Preparation:

1. Cut the orange and apple into slices.
2. Mix the fruit with cottage cheese.
3. Add a little vanilla and beat until smooth.
4. Refrigerate for 30 minutes.The finished essemblies tastes like popsicles.

Exit from the protein diet

To record the results obtained, it is necessary to get out of the protein diet correctly.

To do this, it is recommended to follow the following rules:

1. Within 2 weeks after the diet is over, you should get rid of sweets and heavy foods.In this case, preference should be given to light dishes.If it is difficult to do without cakes, you can add a spoonful of honey to your oats.
2. Drink unsaturated tea.You should eat cereals and low -fat dairy products.
3. For lunch, it is recommended to eat vegetables and lean meat.Excellent options would be fish, beef, chicken.You can also eat different stews.It is also useful to eat fruit.For drinks, you can choose green or herbal tea.The eggs are excellent.
4. Dinner can be quite easy.A good option would be a vegetable salad with a boiled egg or a piece of meat.If you feel heavy before going to bed, you should drink 250 ml of low -fat kefir.
5. Among the sweets, you should prioritize honey and fruits.Also acceptable to eat yogurt.In any case, such products should be consumed in the first half of the day.

Protein diet: Reviews by nutritionists

Nutritionists for protein diet for weight loss are positive:

1. "The main advantage of such a diet is the feeling of satiety it offers. At the same time, protein foods quickly eliminate excess weight. Disadvantages include the risk of losing skin elasticity and impaired kidney function."
2. "Anydo dietary restriction should be treated with great responsibility. Diet should not completely exclude vegetables and fruits. Only in this case will it be possible to lose weight without damage to health."

Protein diet is a well -known nutritional system that helps eliminate excess weight and fill the body with vital energy.To achieve good results and to avoid the negative consequences, you must strictly adhere to nutritionist recommendations.Before following the diet, be sure to read the list of contraindications.