protein diet

Protein, also called 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 92%-98% absorbed by the body. Plant-based proteins contain only protein and are 60%-80% absorbed, but they do not contain dangerous fats of animal origin. For people on a diet, it is very important to compose their diet well so that it is balanced. A diet composed of 60% animal protein and 40% vegetable will be optimal.

Scheme Features

The nutrition system has certain characteristics that must be taken into account by anyone who loses weight.

1. Protein saturates the body of people who are constantly at work or playing sports. These 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 products. The nutrition system can be useful for people who want to get rid of excess weight without damaging or stressing the body.
2. The maximum duration of a diet is 14 days. This period will allow you to normalize the weight without harming the body. The results of protein weight loss are characterized by stable indicators. To consolidate the achieved 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 later than after 6 months.
4. Foods containing protein require important recommendations to lose weight. The work of the excretory system during the diet is activated, which can lead to complications. Therefore, at this stage it is necessary to observe the drinking regime and consume non-carbonated water in sufficient quantities.
5. The total number of calories from food should be around 1200-1400. Their 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 some dishes that can be included in the diet at this time. Recommended products include:

1. Chicken and turkey meat, beef, offal. For a diet, food should be boiled or stewed. The most commonly used skinless chicken meat. It is well absorbed and there are no problems with its preparation.
2. Lean fish. It 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 their composition will require the body to work hard to digest. As a result, a large number of calories are expended.
4. Buckwheat and oatmeal, bread (rye, dark, whole grain).
5. Boiled eggs. The protein they contain is an easily digestible and nutritious food.
6. Vegetables containing a minimum of starch (cucumbers, cabbage, celery).
7. Citrus fruits (oranges, grapefruits), sour apples.
8. Canned tuna. They contain a large amount of protein and a minimum fat composition.

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

When drawing up a protein diet menu for a week, it is necessary to limit the content of foods in meals that easily turn 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. Carbonated drinks, compotes and juices are also not recommended during the diet.
4. Vegetables that contain a lot of starch in their composition (potatoes, legumes, peas).

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

Diet program

The power supply system should be made in this way:

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. Meals containing protein are included in the diet after dinner, combined with raw vegetables or salads.

Diet menu for 10 days.

The dishes indicated in the table, losing weight, distribute and alternate independently throughout the meal. The recommended protein diet menu for 10 days is shown in the table below.

Day	Breakfast	Having dinner	afternoon tea	Having dinner
1st day	herbal tea	Chicken breast, braised cabbage, green apples	Kefir without fat	steamed fish, salad
2nd day	Herbal tea without sugar whole grain bread	A cob that does not contain potatoes, Coleslaw.	Kefir without fat Grapefruit	Low Calorie Cottage Cheese
3rd day	Unsalted tea	Boiled beef, Raw vegetables	Kefir, Orange	Beet and cabbage salad
4th day	Green tea without sugar Rye bread croutons.	Lean fish stew with vegetables	Tofu Cheese Apple	boiled eggs, Grated carrot
5th day	Natural coffee without sugar	Boiled beef, Cabbage and cabbage salad	Skimmed milk	Fat-free cottage cheese
6th day	Tea without sugar	Beef broth, beet salad	Kefir, Grapefruit	boiled chicken, Tomato
7th day	Tea, Rye crackers	vegetable fish, whole grain bread	Tofu Cheese Apple	vegetable salad
8th day	Natural coffee without sugar	boiled chicken fillet, Crackers	Kefir or ryazhenka, Citrus	carrot salad, Scrambled eggs
9th day	unsweetened drink	Ear without potatoes Raw vegetables	low fat cheese	vegetable salad
10th day	Tea without sugar	Chicken meat without skin Tomato salad	Apples	Boiled lean fish

The menu of a protein diet to lose weight for 10 days is varied. Portions should be consumed in moderation so as not to overeat and leave the table with a slight feeling of satiety.

Menu for 2 weeks.

It is the longest nutritional system that gives an effective stable result. Its observance for 14 days will not cause any inconvenience or discomfort to a person. Recommendations for a protein diet (menu for 14 days).

Day	Breakfast	Having dinner	Having dinner
1st day	Unsweetened black coffee	2 boiled eggs cooked cabbage, A glass of tomato juice	Cooked, 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, excluding grapes and bananas.
5th day	Grated fresh carrots	Boiled, baked or steamed fish. A glass of tomato juice	Fruits or berries, excluding grapes and bananas.
6th day	Black coffee without sugar	boiled chicken, Vegetable salad	2 boiled eggs Grated fresh carrots
7th day	Unsweetened tea (green or herbal)	Veal or beef porridge (250g. ), Fresh fruits	Dinner one of the days except the 3rd

The second week of the protein diet menu for 14 days assumes the same diet, that is, it repeats the first 7 days. Be sure to adhere to 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 better to stop it with a slight feeling of hunger.

Advantages and disadvantages of a protein diet.

Anyone losing weight can diversify the menu by adding their favorite vegetables or unsweetened fruits. The positive properties of this system include:

1. The nutrition system allows you to practice 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, since the digestion time for protein foods is 4 hours.
3. Body weight is normalized.
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 helps to improve the functioning of the intestines.
7. Muscle mass is not depleted due to the presence of protein foods in the diet.
8. Minimal manifestations of fatigue, lethargy and dizziness, characteristic of other diets.
9. The weight loss rate with this nutrition system is not lightning fast and it allows you to maintain a stable weight after quitting it.

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

1. Prolonged use of protein leads to the leaching of calcium and other trace elements from the body, which negatively affects the health of the skeletal system.
2. Decreased performance due to the minimal amount of carbohydrates in the diet.
3. There is increased irritability due to the lack of fat in the diet - the main building material of nerve cells.
4. Blood clotting problems, formation of blood clots.
5. Protein nutrition can lead to disruption of the kidneys and digestive tract.
6. It is not recommended to eat this way for people 60 or older.
7. Bad breath caused by too much protein food.

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

Contraindications.

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

The organs begin to function in enhanced mode. If everything is not in order with them, chronic diseases can worsen, this should 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. old age;
3. While expecting a baby and while breastfeeding;
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 chosen this diet. Only after the elimination of contraindications will it be possible to lose weight with this nutrition system.

Useful tips to improve the effect.

Nutritionists suggest how to lose weight on a protein diet without harm or danger to health. Simply following a diet may not be enough to achieve an effective result.

It is necessary to use the principles of healthy eating, effective in the future:

1. Before starting a diet, it is best to pass 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.
4. When attacks of dizziness occur, it is necessary to increase the intake of carbohydrates and fats in the body. It is allowed to add oatmeal to the morning menu.
5. It is better to refuse a protein diet if you feel worse.
6. During the weight loss period, you cannot take any medications.
7. You should discuss the diet with a specialist.
8. You need to eat strictly on time.
9. You should keep counting calories: expend more than you consume.
10. It is best to have dinner 2-3 hours before bedtime.
11. Dishes included in the menu should not 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 must sleep at least 8 hours a day. Bad habits must be abandoned.
15. Avoid strength sports and cardio.
16. It is better to swim, do fitness, aerobics or Pilates.

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