protein diet

Protein, also known as protein, is one of the 3 main components that the body needs to exist. He 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 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 compile their diet so that it is balanced. A diet consisting of 60% animal protein and 40% vegetable will be optimal.

Features of the diet

The nutrition system has several features that everyone who is losing weight should keep in mind.

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 child. A simple protein diet menu 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 damage and stress on the body.
2. The maximum period to maintain 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 get out of the nutrition system, excluding fatty, fried and sweet foods.
3. It is recommended to repeat the diet no more than after 6 months.
4. Foods containing protein require important recommendations from weight loss. The work of the excretory system is activated during the diet, which can cause complications. Therefore, at this time 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 about 1200-1400. Their lack 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 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 diverse and includes a list of certain dishes that can be included in the diet at this time. Recommended products include:

1. Chicken and turkey meat, beef, offal. For a diet, foods should be boiled or boiled. Most commonly used skinless chicken. 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 milk 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 spent.
4. Buckwheat and oats, 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 fat composition.

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

When compiling a protein diet menu for a week, it is necessary to limit the content of foods in meals that are easily converted into fat:

1. First of all, you should 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 to drink during the diet.
4. Vegetables that contain a lot of starch in their composition (potatoes, legumes, peas).

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

Diet program

The power system must be carried out 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 bed.
2. Before lunch, you can eat a small amount of porridge and cereal bread. You can eat fruits (apples, oranges).
3. Foods containing protein are included in the diet after dinner, combined with raw vegetables or salads from them.

Diet menu for 10 days.

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

day	BREAKFAST	dinner	afternoon tea	dinner
day 1	herbal tea	Chicken breast, boiled cabbage, green apple	Fat-free kefir	Steamed fish, Salad
day 2	Herbal tea without sugar Wholemeal bread	An ear that does not contain potatoes, Cabbage salad.	Fat-free kefir Grapefruit	Low-calorie cottage cheese
day 3	Tea without salt	Stewed beef, Raw vegetables	Kefir, ORANGE	Beet-cabbage salad
the 4th day	Green tea without sugar Rye bread crust.	Lean fish stew with vegetables	Tofu Cheese Apple	boiled eggs, Grated carrot
the 5th day	Natural coffee without sugar	Stewed beef, Cabbage and cabbage salad	Skimmed milk	Fat-free cottage cheese
the 6th day	Tea without sugar	gravy, beetroot salad	Kefir, Grapefruit	boiled chicken, TOMATO
the 7th day	tea, rye crackers	fish with vegetables, Wholemeal bread	Tofu Cheese Apple	Vegetable salad
the 8th day	Natural coffee without sugar	boiled chicken fillet, Crackers	Kefir or ryazhenka, Citrus fruits	Carrot salad, Beaten eggs
the 9th day	sugar free drink	Wear without potatoes Raw vegetables	low-fat cheese	Vegetable salad
the 10th day	Tea without sugar	Skinless chicken Tomato salad	Apples	Boiled fish without fat

The menu of a protein diet for weight loss for 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.

This is the longest nutritional system that gives a lasting effective result. Its 14-day observance will not give a person any worries and concerns. Recommendations for a protein diet (menu for 14 days).

day	BREAKFAST	dinner	dinner
day 1	Black coffee without sugar	2 hard boiled eggs boiled cabbage, A glass of tomato juice	Baked, fried or steamed fish
day 2	coffee without sugar, Rye croutons	boiled fish, Vegetable salad	Boiled beef (250 g), A glass of kefir
day 3	coffee without sugar, Rye croutons	fried zucchini, green apple	2 hard-boiled eggs, cabbage sauce, boiled beef (200 gr. )
the 4th day	Black coffee without sugar	Salad with 3 boiled carrots, Hard cheese (15 g. )	Fruits or berries, except grapes and bananas.
the 5th day	Fresh carrots, grated	Boiled, baked or steamed fish. A glass of tomato juice	Fruits or berries, except grapes and bananas.
the 6th day	Black coffee without sugar	boiled chicken, Vegetable salad	2 boiled eggs Fresh carrots, grated
the 7th day	Unsweetened tea (green or herbal)	Beef or boiled beef (250 gr. ), Fresh fruits	Dinner on one of the days except the 3rd

The second week of the protein diet menu for 14 days assumes the same diet, that is, repeats the first 7 days. Be sure to follow the drinking regimen. You can drink green and herbal tea, water. It is completely forbidden to drink alcoholic beverages in order 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 with a slight feeling of hunger.

Advantages and disadvantages of a protein diet.

All those who are losing weight can diversify the menu by adding their favorite vegetables or fruits without sugar. The positive features of this system include:

1. The nutrition system allows you to perform intense sports, which is difficult with other effective and fast weight loss methods.
2. The diet is practically not associated with the feeling of hunger, because the digestion time of 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 tightens, cellulite is reduced and the condition of hair, skin and nails improves.
6. The protein diet menu 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 rate of weight loss with this food system is not fast and allows you to maintain a stable weight after you come off it.

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

1. The use of proteins for a long time leads to the leakage 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 for nerve cells.
4. Problems with blood coagulation, the formation of blood clots.
5. Eating protein can lead to disruption of 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 eating too much protein.

Before starting to lose weight, it is better 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 an acceleration of metabolism, toxins are removed, fats are burned and the stomach has to adapt to new conditions and other foods.

Organs begin to work in an improved way. If not everything is in order 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 child and during lactation;
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 who have chosen this diet. Only after eliminating the contraindications will it be possible to lose weight on this nutritional system.

Useful tips to improve the effect.

Nutritionists suggest how to lose weight on a protein diet without harm and damage 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 good to undergo a medical examination.
2. You must get permission from a doctor to comply with such a food system.
3. You should consume multivitamins throughout the diet period.
4. When dizziness attacks appear, it is necessary to increase the intake of carbohydrates and fats in the body. It is allowed to add oats to the breakfast menu.
5. It is good to refuse a protein diet if you feel worse.
6. During the period of weight loss, you cannot take any medicine.
7. You should discuss the diet with a specialist.
8. You must eat strictly on time.
9. You need to keep counting calories: spend more than you consume.
10. It is better to eat dinner 2-3 hours before bedtime.
11. The dishes included in the menu should only be boiled, boiled or steamed.
12. Volumes of dishes: drinks (200 mg), other dishes (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 better to swim, go to the gym, gymnastics or Pilates.

Careful! Information is published for informational purposes only. Before using the diet, consult your doctor.