Protein diet

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

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 from this substance.It is also included in the structure of skin, hair and nails.

The main features of protein include the following:

1. Structural.Proteins are considered the basis for body building.They are part of the bones, hair, skin and muscles.
2. Metabolic and enzymatic.The basis of hormones and enzymes is a pure protein or its combination with other elements.
3. Transport.Proteins transport important elements to organs and cells.These include molecules, ions and nutrients.In this way, 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 infection.In addition, these substances support beauty and youth.This is due to the renewal of elastin and collagen fibers.

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

Vegetable proteins do not provide the body with sufficient amino acids.At the same time, they are able to combine with other substances.This 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 fill the body with important substances that are necessary for its normal functioning.In a typical diet, the amount of protein is usually 12%.During the diet period, this figure increases significantly due to a decrease in fat and carbohydrates.

Protein diet characteristics

Following a protein diet is quite easy.This is due to the ability to adapt it to a person's personal preferences and desires.

To achieve good results, you must monitor the following characteristics of a protein diet:

1. Write the menu. To do this, you need to start running a food diary.This can be done manually or a special program can be used.
2. Understand protein intake. To do this, you need to focus on your body weight.
3. Keep a protein balance.The menu may include foods containing basic amino acids.
4. Control the lower limit of the protein rate.Even beyond the diet, the body should receive the required amount of protein.The average is 30 g.
5. Keep track of the biological value of proteins.It is best to prefer fresh meat, eggs and dairy products.At the same time, it is better to avoid processed foods in the form of bacon, sausage and ham.
6. Combine proteins with herbs and vegetables.The diet should contain enough vegetables, fruits and herbs.

Benefits of a protein diet

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

1. Increase muscle mass. The combination of protein with power exercise is considered particularly effective.
2. Reduce the loss of age -related muscle loss. Over the years, many people have lost muscle mass.If you include protein shakes in your menu, you will be able to prevent such losses.
3. Bone strengthening.The protein diet helps to avoid the development of osteoporosis, which is common in women.This food system helps to minimize the risks by 69%.
4. Accelerate wound healing. Eating protein foods normalizes recovery processes after injuries or surgery.

Damage from a protein diet

The harm from the protein diet is that meat foods can contain many calories.Therefore, uncontrolled protein use can provoke weight gain.It is recommended to carefully count the calories and to avoid exceeding the daily amount.

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

The lack of fiber in the diet and increased digestion of proteins cause constipation.To minimize your kidney load, you need to drink plenty of fluids.The diet should also include vegetables and herbs.

Other shortcomings of the protein diet include the following:

1. Increased kidney load.When consuming a large amount of protein, the oxidation of its elements - amino acids - provokes an increase in kidney load.Also, such a food system can lead to the appearance of stones.
2. Threat of metabolic disorders. During the treatment of amino acids, by -products are synthesized, which interfere with the oxidation of fatty acids.If there is a large amount of fat in the diet, insufficient oxidized substrates accumulate in the body.They cause impaired insulin action and increase the risk of metabolic disorders.
3. Lack of vitamins and trace elements. This risk is only important for strict diets with a high protein content.Therefore, nutritionists do not recommend completely excluding fruits, vegetables and cereals from your diet.If this is not possible, you should take additional vitamins.

Authorized and forbidden foods on a protein diet

To ensure that a protein weight loss diet does not harm the body, you must follow these recommendations:

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

The list of allowed protein diet foods includes:

• lean fish;
• offal;
• Skinless poultry meat - it is best to give chicken, turkey;
• Low fat dairy products;
• seafood;
• veal and beef;
• apples and citrus fruits;
• cucumbers, tomatoes, cabbage;
• cereals;
• egg white;
• Mineral water, tea and coffee without added sugar.

The products that are prohibited on a protein diet are:

• bakery;
• sweets;
• canned foods;
• oily dairy products;
• semi-finished products;
• sweet fruits;
• fruit juices, sugary drinks;
• starchy vegetables;
• compotes;
• sugar and its analogs.

The method of food preparation is not a little importance.It should be inflated, boiled, roasted.Do not pour foods in oil or pour fat sauces on them.In order to improve the taste of the dishes, it is permissible to use herbs, 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.The greater part of the amino acids are spent on the development of the child.Many people are sure that such a nutrition system only implies serious restrictions.However, a protein diet for pregnant women involves regulating these substances in the diet.

It is recommended to eat up to 2-2.5 g of protein foods per 1 kg of weight during the baby wearing period.This means that the daily intake should be about 100-120 g.

At the same time, other products should certainly be present in the diet.Fat and carbohydrates are a must.They are necessary for the full development of the child.At the same time, you should give up sugar, bread and sweets.

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

Contraindications to a protein diet

The protein diet has contraindications in the following situations:

• age over 45;
• tendency to form blood clots;
• kidney disease;
• pregnancy;
• Lactation.

Protein Diet for Weight Loss: Menu for the Week

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

Day 1

1. Breakfast:It can consist of cottage cheese or brown rice with chicken meat, you can also drink tea or coffee.
2. Lunch:You can eat an apple.
3. Dinner:You can eat boiled breast with a piece of whole grain bread.
4. Afternoon Breakfast:A little natural yogurt.
5. Dinner:May include poultry or fish with vegetable salad.

Day 2

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

Day 3

1. Breakfast:It is worth eating 3 squirrels or cottage cheese.Drinks include tea or coffee.
2. Lunch: You can use any fruit but a banana.
3. Dinner:I have to prepare meat soup.Turkey with cooked brown rice is also suitable.
4. Afternoon Breakfast:Eat an apple.
5. Dinner:It is worth eating a colossus and beef.

Day 4

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

Day 5

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

Day 6

1. Breakfast:You should eat a protein omelette and drink tea or coffee.
2. Lunch: Every citrus fruit will make.
3. Dinner:You can eat veal or chicken steak and vegetables.
4. Afternoon Breakfast:It is worth drinking a glass of kefir.
5. Dinner:It can consist of roasted fish and salad.

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. Afternoon Breakfast:Curd cheese.
5. Dinner:It can consist of a poultry and vegetable salad.

If you follow this diet system, you should have 4-6 meals a day.The first meal should be half an hour after getting up.You should have dinner 3 hours before bedtime.You should drink 1.5 liters of water during the day.

Protein diet for 14 days: Menu

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

1. Food should be consumed 5-6 times a day.It is recommended that you do this for the first time half an hour after getting up, the last time - 3 hours before bedtime.Carbohydrates can be consumed before 14:00.
2. Breakfast can consist of serving complex carbohydrates.To do this, you will need 4 tablespoons of cooked cereals - oatmeal, buckwheat, brown rice.It is also acceptable to eat a piece of whole grain bread.In addition, eat a little protein - 100 g boiled fillet, 30 g of nuts, 1 egg, yogurt.
3. During the first half of the day you should eat fruit as breakfast.Apples, tangerines or oranges would be an excellent option.
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 other products are made without butter.

Recipes for a protein diet

In order for such a nutrition system to be useful, recipes for a protein diet must be delicious and varied.

Egg cream

You will need this dish:

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

Preparation:

1. First, cook the meat in 2 liters of water.
2. Then remove it and cut it into cubes.
3. Add the sliced spinach to the broth and cook until soft.
4. Pour the soup into a blender, add milk, meat and eggs and mix until creamy.
5. When serving, garnish the egg cream soup with parsley and boiled egg.

Protein salad

To prepare, you need:

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

For refueling:

• salt;
• natural yogurt;
• Mustard.

Preparation:

1. Grind all the ingredients.
2. Mix the bandages 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 cheese;
• Half orange;
• 1 apple;
• Vanilla.

Preparation:

1. Cut the orange and apple into slices.
2. Mix the fruit with cottage cheese.
3. Add some vanilla and beat until smooth.
4. Put in the freezer for 30 minutes.The finished dessert tastes like popsicles.

Get out of the protein diet

In order to record the results, it is necessary to properly get out of the protein diet.

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

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

Protein diet: feedback from nutritionists

Dietary feedback on the protein weight loss protein diet is positive:

1. "The main advantage of such a diet is the feeling of satiety it provides. At the same time, protein foods quickly eliminate excess weight. Disadvantages include the risk of loss of skin elasticity and impaired kidney function."
2. "Every dietary restrictions should be treated very responsibly. The diet should not completely exclude vegetables and fruits. Only in this case will it be possible to lose weight without harm to health."

A protein diet is a popular food system that helps to eliminate excess weight and fill the body with vital energy.In order to achieve good results and avoid negative effects, you should strictly adhere to the recommendations of nutritionists.Before following the diet, be sure to read the list of contraindications.