protein diet

Protein, also known as protein, is one of the 3 basic components that the body needs to exist. It participates in all life processes. Proteins are of 2 types: vegetable and animal. Animal protein is more valuable.

It contains essential elements and is absorbed by the body by 92%-98%. Protein of vegetable origin contains only protein and is absorbed by 60%-80%, but does not contain dangerous fats of animal origin. For people on a diet, it is very important to correctly compose their diet so that it is balanced. A diet consisting of 60% animal and 40% vegetable proteins will be optimal.

Features of the diet

The nutrition system has some features that should be considered by everyone who is losing weight.

1. Proteins saturate the body of people who are constantly at work or playing sports. Such food can be suitable for women who are expecting a baby. The menu for a simple protein diet is characterized by the intake of meat, fish and dairy dishes. The nutrition system can be useful for people who want to get rid of excess weight without harm and stress to the body.
2. The maximum period of time for 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. In order to consolidate the obtained result, you should gradually exit the nutrition system, excluding fatty, fried and sweet foods.
3. It is recommended that the diet be repeated no more than 6 months.
4. Foods containing protein require important weight loss recommendations. The work of the excretory system during the diet is activated, which can cause complications. That is why at this time it is necessary to observe the drinking regime and consume still 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 weakening of the immune system.
6. The menu of a protein diet for weight loss for one 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 certain dishes that can be included in the diet at that time. Recommended products include:

1. Chicken and turkey meat, beef, offal. For diet, foods should be boiled or stewed. Skinless chicken is most often used. It is well absorbed and there are no problems with its preparation.
2. Lean fish. It contains the necessary amount of proteins and trace elements, which 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 it. As a result, a large number of calories are consumed.
4. Buckwheat and oatmeal, bread (rye, black, whole grain).
5. Boiled eggs. The protein they contain is one of the easily digestible and nutritious foods.
6. Vegetables that include a minimal amount of starch (cucumbers, cabbage, celery).
7. Citrus fruits (oranges, grapefruits), sour apples.
8. Canned tuna. They contain a large amount of protein and a minimal composition of fat.

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

When making a menu for a protein diet for a week, it is necessary to limit the content of foods in dishes that easily turn into fat:

1. First of all, you need to exclude sweets. Even fruit can spoil the result, not to mention cakes, biscuits and sweets.
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 containing a lot of starch in their composition (potatoes, legumes, peas).

Giving up such products will allow you to achieve tangible results in a short period of time.

Diet schedule

The power system should be done as follows:

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 bed.
2. Before lunch, you can eat a small amount of porridge and whole grain bread. You can eat fruits (apples, oranges).
3. Protein-containing dishes are included in the diet after dinner, combined with raw vegetables or salads from them.

Diet menu for 10 days.

The dishes indicated in the table for weight loss are distributed and alternated independently throughout the meal. The recommended protein diet menu for 10 days is shown in the table below.

day	breakfast	Dinner	afternoon tea	Dinner
1st day	herbal tea	Chicken breasts, Braised cabbage, green apples	Kefir without fat	steamed fish, Salad
2nd day	Herbal tea without sugar Whole grain bread	An ear that does not contain potatoes, Cabbage salad.	Kefir without fat Grapefruit	Low-calorie cottage cheese
3rd day	Unsalted tea	boiled beef, Raw vegetables	kefir, an orange	Beet and cabbage salad
4th day	Green tea without sugar Rye bread croutons.	Lean fish stew with vegetables	Tofu cheese An apple	boiled eggs, Grated carrot
5th day	Natural coffee without sugar	boiled beef, Cabbage and coleslaw	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	fish with vegetables Whole grain bread	Tofu cheese An apple	Vegetable salad
8th day	Natural coffee without sugar	boiled chicken fillet, Crackers	Kefir or ryazhenka, Citrus	carrot salad, Scrambled eggs
9th day	unsweetened beverage	An 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 for weight loss in 10 days is diverse. Portions should be taken 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 effective stable result. Its 14-day observance will not cause a person inconvenience and discomfort. Recommendations for a protein diet (menu for 14 days).

day	breakfast	Dinner	Dinner
1st day	Unsweetened black coffee	2 hard boiled eggs braised cabbage, A glass of tomato juice	Baked, 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 hard-boiled eggs, cabbage salad, boiled beef (200g)
4th day	Black coffee without sugar	Salad of 3 boiled carrots, hard cheese (15 g)	Fruits or berries, except grapes and bananas.
5th day	Fresh, grated carrots	Boiled, baked or steamed fish. A glass of tomato juice	Fruits or berries, except grapes and bananas.
6th day	Black coffee without sugar	boiled chicken, Salad with vegetables	2 boiled eggs Fresh, grated carrots
7th day	Unsweetened tea (green or herbal)	Boiled veal or beef (250g), Fresh fruit	Dinner on one of the days except the 3rd

The second week of the protein diet menu for 14 days implies the same diet, that is, it repeats the first 7 days. Do not forget to observe the drinking regime. You can drink green and herbal tea, water. It is absolutely 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 a meal, you should not overeat, it is best to stop it with a feeling of slight hunger.

Advantages and disadvantages of a protein diet.

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

1. The nutrition system allows you to do intense sports, which is difficult with other effective and fast weight loss methods.
2. The diet is practically not accompanied by a feeling of hunger, since the digestion time of protein foods is 4 hours.
3. Body weight is normalized.
4. The immune system is strengthened.
5. There is healing of the body. The skin is tightened, cellulite is reduced and the condition of the hair, skin and nails is improved.
6. The menu of the protein diet contains a lot of fiber, which allows you 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, which are characteristic of other diets.
9. The speed of weight loss with this food system is not lightning fast and allows you to maintain a stable weight after you come off it.

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

1. The use of protein for a long time leads to the washing of calcium and other trace elements from the body, which negatively affects the health of the bone system.
2. Reduced performance due to the minimal amount of carbohydrates in the diet.
3. There is increased irritability due to the lack of fat in food - the main building material for nerve cells.
4. Blood clotting problems, formation of blood clots.
5. Eating protein can cause damage to the kidneys and digestive tract.
6. It is not recommended to eat this way for people over 60 years old.
7. Bad breath caused by excess protein food.

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

Contraindications.

Any food system, including a protein diet, creates a load on the body. There is acceleration of metabolism, elimination of toxins, burning of fat, and the stomach must adapt to new conditions and other foods.

Organs begin to work in enhanced mode. If all is not well with them, then 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. When expecting a baby and during breastfeeding;
4. cholelithiasis;
5. Pathology of the heart and blood vessels;
6. Allergy to citrus fruits;
7. Pathologies of the digestive tract;
8. Diabetes;
9. Adolescence.

Any contraindication is a stop sign for people choosing this diet. Only after removing the contraindications will it be possible to lose weight on this food system.

Useful tips to improve the effect.

Nutritionists suggest how to lose weight on a protein diet without harm and harm to health. Just following a diet may not be enough to get an effective result.

It is necessary to use the principles of healthy nutrition, which are effective in the future:

1. Before starting a diet, it is best to undergo a medical examination.
2. To follow such a food system, you need to get permission from a doctor.
3. You should take multivitamins throughout the diet period.
4. When dizziness attacks occur, it is necessary to increase the intake of carbohydrates and fats in the body. The addition of oatmeal to the morning menu is allowed.
5. It is best to refuse a protein diet if you feel worse.
6. During the weight loss period, you cannot take any medication.
7. You should discuss the diet with a specialist.
8. You must eat strictly on time.
9. You should keep counting calories: spend more than you consume.
10. It is better to have dinner 2-3 hours before going to bed.
11. The dishes included in the menu should only be boiled, stewed or steamed.
12. Meal volume: drinks (200 mg), other meals (150 g) and fruit (100 g).
13. Limit the amount of salt you eat.
14. You should sleep at least 8 hours a day. Bad habits must be abandoned.
15. Avoid strength sports and cardio.
16. It is best to swim, go to the gym, aerobics or pilates.

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