Menu with the protein diet for weight loss for a week and its characteristics

Protein (protein) - as well as fats and carbohydrates, the most important macroelent for the human body.A diet based on protein foods reduces appetite, forces fats to burn, helps to lose weight quickly.

Why is the protein so important for the body

It is from the protein:

• Human bones, muscles, skin, hair are formed.They are constantly updated, need new reception of proteins;
• The "chemical messengers" of hormones are synthesized, which helps various bodily systems to work hard;
• Also from proteins, the enzymes involved in countless metabolic processes are synthesized;

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

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

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

If you limit the diet only by carrots, cereals, potatoes and cabbage, the body will begin to feel a lack of protein.To avoid this, supporters of a vegetarian diet must constantly eat a lot of 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, rapid weight loss becomes a reality.For half a-half, the protein diet allows you to lose 7 at 8 kilograms.

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

Thanks to proteins, a feeling of saturation is not only maintained longer, but no more calories are also burned.Not so long ago, an interesting study was conducted.His participants were women aged 50 to 60.

The results have shown that women, in the diet of which proteins have prevailed, could lose 50% weight compared to the ladies, in the menu whose main place has been assigned to carbohydrates.The food loss protein diet is more effective than other types of nutrition.

Protein weight loss and stable muscle mass

If you mainly eat carbohydrate products, muscle mass starts to decrease inevitably.The protein does not cause this effect.This is particularly important for the elderly, in whom muscle mass tends to decrease.

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

Protein standards

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

Experts advise pre-retirement and retirement age to use at least 1.3 gram of protein in terms of weight kilogram.

Nutritionists recommend a healthy young man one day to eat about 1.5 gram of protein per kilogram.Thus, an individual weighing 70 kg should eat around 90 to 120 grams of protein per day.

At the same time, it is important to determine if a person is engaged in sport, how much physical efforts he has.If a little, the use of proteins should not exceed 1 g per kilogram of weight.

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

Which is important to use with proteins

All those who want a protein diet to be effective and useful: follows:

• With protein products, use more fibers, stimulating the intestines.In this case, constipation will not be threatened;
• Consume 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 proteins are transformed in the metabolism process.

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

What products are the best not to consume

Of the diet must be deleted:

• Products with a strong saturated and transgenic fat content.The first is especially a lot in red varieties of meat (pork, lamb), margarine is filled with the second;
• Canned and transformed meat products with excess salt (like sausages and smoked sausages).
• It is necessary to minimize the use of simple carbohydrates (white bread of the highest quality, sugar, candies, pastries, chocolate).They "burn" very quickly, causing the appearance of a feeling of hunger;
• You should refuse fried food in oil.It is too high -Calorie;
• Do not use mayonnaise.It can be replaced by a soy sauce, lemon juice, balsamic vinegar and even the most ordinary kefir;
• We will have to refuse milk, butter, varieties of cheese with a high fat content.

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

What plant products should be present in a protein diet

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

1. Vegetables (with a slight starch content).Broacli cabbage is particularly rich in protein.There are only 30 calories in 100 grams of product and up to 3 grams of protein.You should also use Brussels cabbage, green vegetables, eggplant, pepper, tomatoes and zucchini.But potatoes and corn, in which there is a lot of starch, is better to use at least.
2. Dry fruits and fruits (especially non-sweet or sour-aie, in which there is not much sucrose).
3. Soybeans (including tofu) and other legumes.Lentils are particularly useful.In 200 g of lenses, only 200 calories and up to 20 grams of protein.
4. Olive oil (but not more than 4 tablespoons per day).Sunflower oil is better not to use at all.
5. Whole wheat bread.
6. Groups (oats, buckwheat, rice).Especially a lot of protein in oat flour.In a conventional part, they contain 10 to 15 grams.But there are few calories in - only 300.
7. Nut.In 30 grams of ordinary peanuts, 8 g of protein and only 150 calories. 

The protein diet for weight loss for women and men does not apply to those who are accompanied by a constant feeling of hunger.

What animal products are the protein diet

A diet, which is based on protein, should include the following products of animal origin:

1. Skinny white meat (chicken broges, turkey, lean parts of other varieties of meat).The product should be consumed without skin.The chicken brigade is particularly useful.In one of its 200 grams of only 300 calories, and the protein is up to 50 grams.
2. Sea fruits, including varieties of fish -rich fish -rich acids (tuna, salmon).In the tuna 150 g 200 calories and 40 grams of protein.
3. Dairy products with a minimum of fat (kefir, yogurt, cottage cheese).200 g of skimmed cottage cheese contains 25 grams of protein and 200 calories;
4. Protein eggs.It consists almost completely of protein.In addition, the egg protein contains important antioxidants for the body, which protect the human body from aging.

Protein diet for weight loss: menu for a week 

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

Monday

• Breakfast.2 egg squirrels, a slice of whole grain bread.
• Snack.A pear.
• Dinner.Grain cheese with low -calorie, 150 g of chicken salad and breast vegetables.
• Afternoon snack.Orange.
• Dinner.Tuna (150 g) with zucchini.

Tuesday

• Breakfast.Strawberries, 200 g of kefir;
• Snack.A pear.
• Dinner.Salmon 120 g, greenery 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), 50 g of nuts (nuts or peanuts).
• Snack.An orange.
• Dinner.120 g of beef with sweet bulgarian pepper.
• Afternoon snack.A plum.
• Dinner.A brown rice salad and 100 g chicken breasts.

THURSDAY

• Breakfast.Omlet of 2 black olive egg proteins, several oat meals.
• Snack.An orange.
• Dinner.Greenery salad 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.
• Snack.An apple.
• Dinner.120 g of salmon.Carrot salad.
• Afternoon snack.150 g low kefir.
• Dinner.Chicken cigarettes.Pumpkin Porridge.

SATURDAY

• Breakfast.2 protein, yogurt and 150 g of skimmed cheese;
• Snack.Orange.
• Dinner.Chicken labels and 150 g of cooked beans.
• Afternoon snack.Apple.
• Dinner.100 g Shrimp.A sweet bulgarian onion and pepper salad.

Sunday

• Breakfast.Porridge of pumpkin, cottage cheese.
• Snack.A plum.
• Dinner.100 g of beef, 150 g of Greek yogurt mixed with nuts;
• Afternoon snack.An orange.
• Dinner.150 g boiled salmon and greenery salad.

Several times a day, you can also eat whole grain bread.

Squirrel diet for fair sex

The protein diet above for weight loss for men is perfect.For women, however, too.However, there are features here.

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

Fish soup

To prepare this dish, you need:

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

Prepare a fish soup like this:

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

Protein salad

For its preparation, you will need:

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

We cook protein salad like this:

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

Omelette cooked from cottage cheese

He is preparing for:

• granular chalet cheese (150 g);
• 3 egg proteins;
• dill;
• green onions;
• salt.

We do the omelet like this:

• Beat the egg whites;
• In a mixer, the dill is mixed with cottage cheese;
• Mix the two resulting masses (from proteins and cottage cheese);
• Chop the onion.Sprinkle the future omelet;
• Put in the oven and cook.

Cottage cheese shave

To prepare it, you need:

• 250 g of skimmed cottage cheese;
• two egg yolks;
• 3 proteins;
• two soup spoons of starch (corn);
• 2 apples.

You will also need 50 g of lemon juice.

We create pudding like this:

• We remove the apple seeds, fractions in a mixer;
• Add the egg yolks, corn starch, cottage cheese and lemon juice to the resulting mixture;
• Beat all these ingredients until they turn into something similar to the cream;
• Beat the proteins, mix with everything else;

We cook in the oven for about half an hour.

Possible problems subject to a protein diet.Contraindication

The protein diet has few contraindications.If a person is in good health, they can safely join them.

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

In other cases, the increased content of proteins in food affects the work of this vital organ at least.However, many nutritionists and doctors do not recommend protein diet to people:

• who are sick with diabetes;
• hypertension.

With caution, it is necessary to sit on people with severe chronic liver disease (hepatitis) and gastrointestinal tract (pancreatitis, Crohn's disease).These pathologies can prevent protein absorption if they enter the body into increased volumes.

Sometimes a protein diet causes dehydration.All this is linked to the same nitrogen, to eliminate which the body must use more liquids.This is why all those who eat a lot of protein are important to reconstruct it in time.

How much time is better to be on protein nutrition

It is undesirable to be under a protein diet for a long time.The best option is to sit on it for 2-3 weeks, then break for several months.Otherwise, kidney problems are possible (especially if there is a predisposition to this).In some cases, the stones even appear there.However, it is rare.

Protein diet for weight loss: reviews

Using a protein diet in 2-3 weeks, it is really possible to reset up to 8 kg.This is indicated by many criticisms on various popular internet forums devoted to a healthy lifestyle.

However, not all opinions are positive.However, that is not enough for that, because people have a different state of health, they experience various physical activities.Therefore, not everyone is well tolerated by a protein diet for weight loss.Opinions are said about it.

In particular, many complain of having managed to lose weight, but the weight has returned literally in a few weeks.To avoid this, you must try to gradually leave the diet, do not eat.

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

If extra pounds have returned anyway, it will not hurt to check the state of health.Often, a person is gaining weight because of the fact that they have a "slowness", which does not work on the complete thyroid gland.

The people of the forums complain that it is difficult to endure 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 often occur in people from which there is not enough iron, potassium or vitamin D.

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