Protein diet

Protein diet is a common nutritional system that helps overcome excess weight.As the name implies, this diet is based on protein.At the same time, the amount of fat and carbohydrates are reduced.As a result, metabolic processes in body changes.He had to spend a lot of fat for energy.

The principle of protein diet

Protein is very important for functioning well.Muscle tissue, organs, blood cells and immune body are formed from this substance.It also includes the structure of the skin, hair, and nails.

The main function of the protein includes the following:

1. Structure.Protein is considered the basis for building the body.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 a combination of other elements.
3. Transportation.Protein transports important elements to organs and cells.These include molecules, ions, and useful materials.Therefore, hemoglobin transports oxygen to body cells.

Protein is important to function properly in the immune system.They provide reliable protection against infection.In addition, these materials support beauty and youth.This is due to the renewal of elastin fibers and collagen.

Protein ingredients enter the human body from animal food.It includes many valuable amino acids that the body needs.

Plant protein does not provide the body with enough amino acids.At the same time, they can combine with other materials.This allows you to get complete protein.

When there is a deficiency of protein in the body, metabolic disorders occur.The basic principle of protein diet is to add the body to the essential ingredients needed for its normal function.In a normal diet, the amount of protein is usually 12%.During the diet period, this figure increases significantly due to the decrease in the amount of fat and carbohydrates.

Features -The feature of a protein diet

Following the protein diet is relatively simple.This is due to the possibility of adapting it to one's personal preference and a desire.

To achieve good results, you must see the following features of the protein diet:

1. Write the menu. To do this, you need to start storing a diary.This can be done manually or using a special program.
2. Learn about your protein intake. To do this, you need to focus on your weight.
3. Maintains protein balance.This menu can include foods containing essential amino acids.
4. Controls the lower limit of protein norms.Even outside the diet, the body must receive the required amount of protein.Average is 30 g.
5. Monitor the biological value of protein.It is best to give priority to fresh meat, eggs, and dairy products.At the same time, it is best to avoid processed foods in the form of bacon, sausages, and ham.
6. Mix protein with herbs and vegetables.The diet should contain enough vegetables, fruits and herbs.

Benefits of a protein diet

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

1. Increase muscle mass. The combination of protein with strength training is considered very effective.
2. Reduces age -related muscle loss. Over the years, many people have lost muscle mass.If you include protein shake in your menu, you will be able to avoid the loss.
3. Strengthen the bones.Protein diets help prevent the development of osteoporosis, which is often found in women.This nutrition system helps minimize the risk of 69%.
4. Accelerate wound healing. Eating protein foods normalize the recovery process after injury or surgery.

The dangers of a protein diet

The harm of the protein diet is that meat foods can contain many calories.Therefore, uncontrolled use of protein can cause weight loss.It is recommended to calculate calories carefully and avoid more daily volume.

Severe carbohydrate restrictions can cause serious pressure to the body.Sugar keeps the brain active.If you really leave it, there is a worse risk and a decrease in concentration.

Fiber deficiency in diet and increased protein digestion triggers constipation.To minimize the load on your kidneys, you need to drink plenty of fluids.Diet should also include vegetables and herbs.

Other disadvantages of the protein diet include the following:

1. Increased load on the kidneys.When consuming a large amount of protein, the oxidation of its elements - amino acids - causes increased load on the kidneys.Also, such a nutritional system can lead to the appearance of stones.
2. The threat of metabolic disorders. During the processing of amino acids, side products are synthesized that interfere with the oxidation of fatty acids.If there is a large amount of fat in the diet, an unscrupulous substrate accumulates in the body.They cause insulin action disorders and increase the risk of metabolic disorders.
3. Vitamin and micro deficiency. This risk is only relevant to a strict protein diet.Therefore, nutritionists do not recommend completely excluding fruits, vegetables and cereals from your diet.If this is not possible, you should take extra vitamins.

Foods allowed and prohibited for protein diet

To ensure that the protein diet for weight loss is not harmful to the body, you should follow these suggestions:

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

A list of foods allowed on a protein diet include:

• Lean fish;
• Offal;
• Skin -free chicken - better give priority to chicken, turkey;
• low -fat dairy products;
• seafood;
• beef and beef;
• apple and citrus fruit;
• cucumbers, tomatoes, cabbages;
• cereals;
• egg white;
• Mineral water, tea and coffee without extra sugar.

Products forbidden for protein diets are:

• Bakery;
• sugar -gula;
• canned food;
• fatty dairy products;
• half -finished product;
• sweet fruits;
• fruit juice, sweet carbonated drinks;
• Vegetables -starchy;
• compotes;
• sugar and analogy.

The method of preparing food is not very important.It should be steamed, boiled, burned.Do not fry food in oil or pour fat sauce on them.To enhance the taste of the dish, it is allowed 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.Most amino acids are spent on the development of children.Many people believe that such food systems only imagine serious restrictions.However, the protein diet for pregnant women implies the rules of these ingredients in the diet.

During the baby's period, it is recommended to eat up to 2-2.5 g of protein foods per 1 kg.This means that daily intake should be about 100-120 g.

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

Each serving should include only 1 serving of protein foods.In the event of this excess of these ingredients, there is a risk of body load with their fraction products.This increases the burden on the liver and kidneys.

Contraindications for protein diet

The protein diet has contraindications in the following situations:

• over 45 years old;
• the tendency to form a blood clot;
• kidney disease;
• pregnancy;
• breastfeeding.

Protein diet for weight loss: menu for this week

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

Day 1

1. Breakfast:Can be made up of cottage cheese or brown rice with chicken, you can also drink tea or coffee.
2. Lunch:You can eat apples.
3. Dinner:You can eat boiled breasts with a piece of cereal bread.
4. Evening snacks:Small natural yoghurt.
5. Dinner:Can include chicken or fish with vegetable salad.

Day 2

1. Breakfast: You should eat yogurt and drink tea.
2. Lunch:Eat some cheese cakes without sugar or orange.
3. Dinner: You can eat beef or turkey.Boiled vegetables are ideal as side dishes.
4. Evening snacks: You can drink kefir.
5. Dinner:Eat fish with vegetables.

Day 3

1. Breakfast:It's worth eating 3 squirrels or cottage cheese.Drinks include tea or coffee.
2. Lunch: You can use any fruit except bananas.
3. Dinner:I have to make meat soup.Turkey with cooked brown rice is also appropriate.
4. Evening snacks:Eat apples.
5. Dinner:It's worth eating coleslaw and beef.

Day 4

1. Breakfast:Can consist of milk buckwheat porridge.
2. Lunch:It may include grapefruit.
3. Dinner:It's worth eating asparagus and chicken fillets.
4. Evening snacks:You should drink a glass of grilled milk.
5. Dinner:It may include vegetables and boiled fish.

Day 5

1. Breakfast:You should eat boiled chicken with cabbage and cucumber salad.
2. Lunch:It can consist of apples and oranges.
3. Dinner:You should eat steamed fish or vegetable soup.
4. Evening snacks: It may include natural yogurt.
5. Dinner:Beef and vegetable salads will be made.

Day 6

1. Breakfast:You should eat protein omelets and drink tea or coffee.
2. Lunch: Any citrus fruit will be done.
3. Dinner:You can eat beef or chicken and vegetables.
4. Evening snacks:It's worth drinking a glass of kefir.
5. Dinner:Can be made up of fish and salads.

Day 7

1. Breakfast: It's worth eating cottage cheese.It is also acceptable to drink tea or coffee.
2. Lunch:You can eat apples.
3. Dinner:You can eat beef and boiled vegetable soup.
4. Evening snacks:Curd cheese.
5. Dinner:It can consist of chicken and vegetable salads.

If you follow this nutritional system, you should have 4-6 servings a day.The first meal should be half an hour after waking up.You need to have dinner 3 hours before bed.During the day you need to drink 1.5 liters of water.

14 -day protein diet: menu

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

1. Food should be eaten 5-6 times a day.It is recommended to do this for the first time half an hour after waking up, last time - 3 hours before bedtime.Carbohydrates can be eaten before 2pm.
2. Breakfast can consist of complex carbohydrate dishes.To do this, you need 4 tablespoons of boiled cereals - oatmeal, buckwheat, brown rice.It is also acceptable to eat a piece of cereal bread.In addition, eat some protein - 100 g of boiled fillets, 30 g of beans, 1 egg, yogurt.
3. In the first half of the day, you should eat fruit as a snack.An excellent option is apple, tangerine or orange.
4. In the afternoon, protein foods should be combined with vegetables without starch.These include tomatoes, cucumbers, salads, cabbages.
5. It is recommended for season salads with 30 g of vegetable fat.The remaining products are provided without oil.

Recipe for protein diet

For such a beneficial nutritional system, the recipe for the protein diet must be delicious and varied.

Egg cream soup

For this dish you need:

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

Setup:

1. First, boil the meat in 2 liters of water.
2. Then take and cut the cubes.
3. Put chopped spinach to the soup and cook until tender.
4. Pour soup into a blender, add milk, meat and eggs and mix until creamy.
5. When serving, decorate egg cream soup with parsley and boiled eggs.

Protein salad

To prepare you need:

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

To fill the fuel:

• salt;
• natural yogurt;
• Mustard.

Setup:

1. Blend all ingredients.
2. Mix the ingredients in a separate bowl.
3. Pour the mixture into the salad and stir well.
4. Before serving, protein salads can be sprinkled with lemon juice.

Ice Cream Protein

To prepare you need:

• 1 pack of low fat cottage cheese;
• half orange;
• 1 Apple;
• Vanilla.

Setup:

1. Cut orange and apples into pieces.
2. Mix the fruits with cottage cheese.
3. Add a little vanilla and beat until smooth.
4. Put in the refrigerator for 30 minutes.The taste of dessert is like a popsicle.

Out of the protein diet

To record the results obtained, it is necessary to get out of the protein diet correctly.

To do this, it is recommended to comply with the following rules:

1. Within 2 weeks after completing your diet, you should give up sugar -gula and heavy foods.In this case, priority should be given to light dishes.If it's hard to do without sugar -you can add a spoonful of honey to your oats.
2. Drink tea without sugar.You need to eat cereals and low -fat dairy products.
3. For lunch, it is recommended to eat vegetables and lean meats.An excellent choice is fish, beef, chicken.You can also eat a variety of stews.It is also useful for eating fruits.For drinks, you can choose green tea or herbs.Great eggs.
4. Dinner can be light.A good choice will be a vegetable salad with boiled eggs or a piece of meat.If you have severe hunger before going to bed, you should drink 250 ml of low fat kefir.
5. Among the sugars, you should give priority to honey and fruits.It is also acceptable to eat yogurt.However, the product should be eaten in the first half of the day.

Protein diet: Reviews from nutritionists

Reviews from nutritionists on protein diets for weight loss are positive:

1. "The main advantage of such a diet is the feeling of fullness it provides.
2. "Any dietary restrictions must be treated with very responsible. The diet cannot fully exclude vegetables and fruits. Only in this case will it be possible to lose weight without endangering health."

Protein diet is a popular nutrition system that helps to lose weight and fill the body with important energy.To achieve good results and avoid negative consequences, you must adhere to the recommendations of the nutritionist.Before following your diet, make sure you read the contraindication list.