Protein diet for a weight loss menu for a week and its features

Protein (protein) - along with fats and carbohydrates, the most important macroine for the human body.The protein -based diet reduces appetite, forces fat to burn, helps to lose weight quickly.

Why is protein so important to the body

It is from the protein:

• Human bones, muscles, skin, hair are formed.They are constantly updated, they need a new protein;
• The "chemical envoys" of hormones are synthesized, which help various bodily systems work hard;
• Also from proteins, enzymes are synthesized in countless metabolic processes;

Proteins improve the function of the immune system.They also serve as a type of vehicle in the body.For example, hemoglobin by blood transports oxygen to the cells.

9 amino acids are called irreplaceable because independently the human body does not create them.They come with food or nutritional supplements.

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

If you limit the diet only through carrots, cereals, potatoes and cabbage, the body will begin to experience a lack of protein.To avoid this, supporters of the vegetarian diet must constantly eat many plant foods, including a variety of legumes, whole grains, nuts and cereals.

Protein diet and weight loss

If you want to lose weight, the protein is an excellent assistant.With eating based on it, rapid weight loss becomes a reality.In about half a month, the protein diet allows you to lose 7-8 pounds.

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

Thanks to the proteins, the feeling of saturation is not maintained only longer, but more calories are also burned.Not so long ago, an interesting study was conducted.His participants were 50-60 years old.

The results show that women in whose diet, protein prevails, are able to lose 50% more weight than ladies, in the menu, from which the main place is assigned to carbohydrates.The protein diet for weight loss is more effective than other types of diet.

Weight loss of protein weight and stable muscle mass

If you eat mainly carbohydrate products, the muscle mass begins to inevitably decrease.Protein does not cause this effect.This is especially important for the elderly who tends to decrease muscle mass.

Remember!If, along with the protein diet, they are also involved in exercise, then the muscles usually begin to increase.

Protein standards

One needs about 0.8 grams of protein per kilogram of weight per day.However, many known nutritionists believe that so much is not enough for the body.Especially for the elderly, for whom it is very important to maintain muscle mass.

Experts advise people from age before pre -overlap and retirement use at least 1.3 grams of protein in terms of weight.

Nutritionists recommend a healthy young man a day to eat about 1.5 grams of protein per kilogram.In this way, an individual weighing 70 kg should eat approximately 90-120 grams of protein per day.

At the same time, it is important to consider whether a person is involved in sports, how much physical activity he or she is.If it is small, then the use of protein should not exceed 1 g per kilogram of weight.

Remember!The whole daily diet should be 25-30% of protein foods.It is very important not to eat this norm at a meeting, to distribute it evenly.

What is important to use with protein

Anyone who wants a protein diet to be effective and useful follows:

• Along with protein products, use more fiber, which stimulates the intestine.In this case, constipation will not be threatened;
• Consume plenty of water (2-2.5 liters per day).Then the kidneys will be easier to deal with nitrogen and other substances in which the protein is turned in the process of metabolism.

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

Which products are better not to consume

The diet should be removed:

• Products high in saturated and transgenic fat.The first is especially many in the red varieties of meat (pork, lamb), the margarine is full of the second;
• Canned and processed meat products with excess salt (such as smoked sausages and sausages).
• It is necessary to minimize the use of simple carbohydrates (white bread of the highest class, sugar, sweets, sweets, chocolate).They "burn" very quickly, causing the appearance of a feeling of hunger;
• You need to refuse food fried in oil.It is too high in calories;
• Do not use mayonnaise.Can be replaced with soy sauce, lemon juice, balsamic vinegar and even the most ordinary kefir;
• We will need to refuse milk, butter, varieties of cheese with a high fat content.

It is also not limited to individual products.The more different foods, the better.Due to the variety, the diet becomes more balanced, includes all the macro and trace elements needed for the body.

What plant products should be present in a protein diet

In a protein -based diet, the following plant products should be dominated:

1. Vegetables (light starch).Broacli cabbage is especially 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 sprouts, green, eggplant, black pepper, tomatoes and zucchini.But potatoes and corn, which has a lot of starch, is better to use a minimum.
2. Dried fruits and fruits (especially unsweetened or acidic short, in which there is not much sucrose).
3. Soy (including tofu cheese) and other legumes.Lentils are especially useful.In 200 g of lentils only 200 calories and a whole 20 grams of protein.
4. Olive oil (but not more than 4 tablespoons a day).Sunflower oil is better not to use at all.
5. All wheat bread.
6. Groups (oatmeal, buckwheat, rice).Especially many proteins in oatmeal.In a conventional part, they contain 10-15 grams.But there are few calories in it - only 300.
7. Nuts.In 30 grams of ordinary peanuts 8 g protein and only 150 calories. 

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

What animal products are the protein diet, includes

A protein -based diet should include the following animal products:

1. White slender meat (chicken brigches, turkey, slender parts of other varieties of meat).The product should be eaten without skin.The chicken brigade is especially useful.In one of its 200 liters of only 300 calories and the protein is up to 50 grams.
2. Seafood, including fish varieties rich in vital omega acids (tuna, salmon).In 150 g of tuna 200 calories and 40 grams of protein.
3. Dairy with minimum fat (kefir, yogurt, cottage cheese).200 g Skim Coteage Cheese contains 25 grams of protein and 200 calories;
4. Protein eggs.It consists almost completely of protein.In addition, egg protein contains antioxidants that are important to the body that 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 it optimal.

Monday

• Breakfast.2 squirrel eggs, one slice of whole grain bread.
• Breakfast.One pear.
• Dinner.Low -calorie cheese, 150 g of chicken and vegetable salad.
• Afternoon breakfast.Orange.
• Dinner.Tuna (150 g) with zucchini.

Tuesday

• Breakfast.Strawberries, 200 g kefir;
• Breakfast.One pear.
• Dinner.120 g salmon, greenery salad with olive oil and vinegar;
• Afternoon breakfast.An apple.
• Dinner.120 g boiled turkey, broccoli.

Wednesday

• Breakfast.Ovsyanka, 150 g of yogurt (preferably Greek skim), 50 g of nuts (walnut or arahis).
• Breakfast.An orange.
• Dinner.120 g of beef with sweet Bulgarian pepper.
• Afternoon breakfast.A plum.
• Dinner.Brown rice salad and 100 g chicken breasts.

Thursday

• Breakfast.Omelet of 2 proteins of eggs with black olives, several oatmeal.
• Breakfast.An orange.
• Dinner.Salad made of greenery and 150 g chicken.
• Afternoon breakfast.150 g of yogurt.
• Dinner.120 g Paltus.Cabbage salad in Brussels.

Friday

• Breakfast.100 g cottage cheese, 50 g nuts.
• Breakfast.An apple.
• Dinner.120 g salmon.Carrot salad.
• Afternoon breakfast.150 g low -fat kefir.
• Dinner.Chicken cigarettes.Pumpkin mess.

Saturday

• Breakfast.2 protein omelette, yogurt and 150 g of skimmed cheese;
• Breakfast.Orange.
• Dinner.Chicken labels and 150 g of steamed beans.
• Afternoon breakfast.Apple.
• Dinner.100 g of shrimp.Салата от яхния лук и сладък български пипер.

Sunday

• Breakfast.Pumpkin porridge, cottage cheese.
• Breakfast.A plum.
• Dinner.100 g of beef, 150 g of Greek yogurt mixed with nuts;
• Afternoon breakfast.An orange.
• Dinner.150 g cooked salmon and greenery salad.

You can also eat whole grain bread several times a day.

Diet for squirrels for fair sex

The upper protein weight loss diet for men is perfect.However, for women too.However, there are functions here.

Metabolism in women is sometimes a little more slow than that of the strong half of humanity.Therefore, the protein diet should be diversified with special dishes that stimulate metabolism.Here are some recipes for delicious and nutritious dishes that accelerate the 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;
• Some salt and pepper.

Preparation of fish soup like this:

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

Protein salad

You will need it for his preparation:

• 3 eggs eggs;
• one cucumber;
• 100 g of chicken (breasts);
• Beijing cabbage (300 g);
• lemon juice;
• yogurt;
• mustard;
• Salt.

We cook a protein salad this way:

• Cook chicken breasts.We do the same with eggs;
• Cut the cabbage fine, cut the egg whites with cubes.We do the same with cucumber;
• We do salad dressing.Yogurt, salt and mustard are mixed well;
• Then mix everything and add some lemon juice.

Baked omelette of cottage cheese

He is preparing from:

• granulated cottage cheese (150 g);
• 3 egg proteins;
• dill;
• green onions;
• Salt.

We make an omelette like this:

• Beat the egg whites;
• In a blender, the dill is mixed with cottage cheese;
• Mix both tables obtained (protein and cottage cheese);
• Cut the onion.Sprinkle the future omelette to them;
• Put in the oven and bake.

Puddles of cottage cheese

To prepare it, you need:

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

You will also need 50 g of lemon juice.

We create pudding this way:

• We remove the seeds from apples, factions in a blender;
• Add egg yolks, corn starch, cottage cheese and lemon juice to the resulting mixture;
• Beat all these ingredients until they become something like cream;
• Beat proteins, mix with everything else;

Bake in the oven for about half an hour.

Possible problems subject to a protein diet.Contraindications

The protein diet has few contraindications.If a person is healthy, he can safely stick to her.

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

In other cases, the increased protein content of the diet affects the work of this vital organ minimal.However, many nutritionists and doctors do not recommend a protein diet to people:

• who are ill with diabetes;
• Hypertension.

With caution, it is necessary to sit for people suffering from severe chronic liver disease (hepatitis) and gastrointestinal pathways (pancreatitis, Crohn's disease).These pathologies can prevent protein absorption if they enter the body in elevated volumes.

Sometimes a protein diet causes dehydration.All this is related to the same nitrogen to get rid of the body to use more fluids.That is why anyone who eats a lot of protein is important to fill it on time.

How long is it better to be on protein nutrition

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

Protein Diet for Weight Loss: Reviews

Using a protein diet for 2-3 weeks, it is really possible to reset up to 8 kg.This is shown by many reviews for various popular Internet forums dedicated to a healthy lifestyle.

However, not all reviews are positive.However, this is not strange enough, as people have different health, they experience different physical activity.Therefore, not all are well tolerated by a protein diet for weight loss.The reviews say about it.

More special, many complain that they have been able to lose weight, but the weight has returned literally in a few weeks.To avoid this, you should try to leave the diet gradually, do not overeat.

It is best to continue using simple carbohydrates (sugar, sweets), as well as saturated and transgenic fats, which are full of processed meat products such as smoked sausages.

If extra pounds are returned anyway, then it will not hurt to check the health condition.Often a person gains weight due to the fact that there is a "sluggish" that does not work on the full thyroid gland.

The people in the forums complain that it is difficult to withstand the diet - the head is dizzy, there is no power.The reason here is obviously not in the diet itself, but again, in health problems.

Similar symptoms are common in people whose body does not have enough iron, potassium or vitamin D.

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