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

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

Why is protein so important to the body

Is from protein:

• Human bones, muscles, skin, hair form.They are constantly updated, need a new protein bill;
• "Chemical messengers" of hormones are synthesized, which help various body systems work hard;
• Also from the proteins, the enzymes involved in countless metabolic processes are synthesized;

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

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

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

If you limit the diet to only carrots, cereals, potatoes and cabbage, the body will begin to experience protein deficiency.To avoid this, supporters of a 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, protein is a great assistant.With food based on it, rapid weight loss becomes a reality.For about half a month, the protein diet allows you to lose 7-8 pounds.

This is possible due to the fact that protein, unlike rapid carbohydrate combustion, 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 protein, a feeling of satiety not only is maintained longer, but even more calories are burned.Not too long ago an interesting study was conducted.Her participants were women 50-60 years old.

The results showed that women whose diet, protein prevailed, were able to lose 50% more weight than ladies, in the menu of the main place to be assigned carbohydrates.The protein diet for weight loss is more effective than other types of food.

Loss of protein weight and sustainable muscle mass

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

Remember!If, along with the protein diet, they are also involved in physical strength exercises, then the muscles will generally begin to grow.

Standard protein

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

Experts advise the first people -translation and retirement age to use at least 1.3 grams of protein in terms of one kilo of weight.

Nutritionists recommend a healthy young man on a day to eat about 1.5 grams of protein per kilo.Thus, 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 engaged in sports, how many physical exercises there are.If a little, then protein use should not exceed 1 g per kilo weight.

Remember!The entire daily diet should be 25-30% of protein food.It is very important not to eat this rate at a meeting, 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 intestines.In this case, the constipation will not be threatened;
• Consume a lot of water (2-2.5 liters per day).Then the kidneys will be easier to withstand nitrogen and other substances in which the protein turns into the metabolism process.

However, the use of fruit juices and compounds should be minimized.

Which products are best for not consuming

From the diet should be removed:

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

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

Which plant products should be present in a protein diet

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

1. Vegetables (with a light starch content).Broacli cabbage is especially rich in protein.There are only 30 calories per 100 grams of product and about 3 grams of protein.You should also use Brussels cabbage, greens, eggplant, bell pepper, tomatoes and zucchini.But potatoes and corn, in which there are a lot of starch, is best to use at a minimum.
2. Dried fruits and fruits (especially unsaturated or dried, 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 about 20 grams of protein.
4. Olive oil (but no more than 4 tablespoons a 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 oats.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 diet for weight loss for women and men does not apply to those associated with a constant feeling of hunger.

Which animal products are protein diet includes

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

1. Lean white meat (chicken brigades, turkey, lean portions of other meat varieties).The product should be eaten without skin.The chicken brigade is especially useful.In one of its parts with 200 grams with only 300 calories, and the protein is up to 50 grams.
2. Seafood, including varieties of fish rich in omega (ton, salmon) acids.In 150g ton 200 calories and 40 grams of protein.
3. Dairy products with a minimum of fat (kefir, yogurt, cottage cheese).200 g of weak curd cheese contains 25 grams of protein and 200 calories;
4. Protein eggs.It consists almost entirely of protein.In addition, egg protein contains important antioxidants for the body, which protect the human body from aging.

Weight Loss Protein diet: Menu for a week 

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

Monday

• Breakfast 2 squirrels, a slice of bread with whole grain.
• Snack.A pear.
• Low -cavalry cheese dinner, 150 g breast chicken and vegetable salad.
• Snack afternoon.oranges
• Dinner tuna (150 g) with zucchini.

Tuesday

• Strawberry morning, 200 g kefir;
• Snack.A pear.
• Salmon dinner 120 g, greenery salad with olive oil and vinegar;
• Snack afternoon.An apple.
• Dinner 120 g of boiled Turkey, broccoli.

Wednesday

• Ovsyanka breakfast, 150 g of yogurt (preferably Greek), 50 g nuts (walnut or arachis).
• Snack.An orange.
• 120 g of Bulgarian sweet pepper dinner.
• Snack afternoon.A plum.
• Dinner a salad with brown rice and 100 g of chicken breast.

Thursday

• Breakfast omelet of 2 egg proteins with black olives, some oat meals.
• Snack.An orange.
• Salad dinner made of greenery and 150 g chicken.
• Snack afternoon.150 g of yogurt.
• Dinner 120 g paltus.Brussels cabbage salad.

Friday

• Morning 100 g of cottage cheese, 50 g nuts.
• Snack.An apple.
• Dinner 120 g salmon.Carrot salad.
• Snack afternoon.150 g low kefir.
• Chicken cigarette dinner.Pumpkin porridge.

Saturday

• Breakfast omelet of 2 proteins, yogurt and 150 g of weak cheese;
• Snack.oranges
• Dinner chicken labels and 150 g of boiled beans.
• Snack afternoon.Apple
• Dinner 100 g shrimp.A salad with onions of worry and sweet Bulgarian pepper.

Sunday

• Morning porridge from pumpkin, cottage cheese.
• Snack.A plum.
• Dinner 100 g beef, 150 g Greek yogurt mixed with nuts;
• Snack afternoon.An orange.
• Dinner 150 g of boiled salmon and greenery salad.

Several times a day you can also eat bread with whole wheat.

Squirrel diet for straight sex

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

Metabolism in women is sometimes slightly slower than that of the strong half of humanity.Therefore, the protein diet should be varied with special dishes that stimulate metabolism.Here are some recipes of delicious and nutritious dishes that accelerate the metabolic processes in the body, and therefore are great for women.

Soup with fish

To prepare this dish, you need:

• White fish fillet (300 g);
• Cauliflower (same);
• yogurt;
• lamp;
• A little salt and pepper.

Preparing a fish shoulder like this:

• We clean the cauliflower and cut into small pieces;
• We cut white fish with large cubes and onions in half rings;
• 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 eggs of eggs;
• a cucumber;
• 100 g 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 cut the cabbage, cut the egg white with cubes.We do the same with a cucumber;
• We make a salad sauce.Yogurt, salt and mustard mix well;
• Next, mix everything and add a little lemon juice.

Casino

He is being prepared by:

• grain curd (150 g);
• 3 egg protein;
• dill;
• green onion;
• salt

We make omelets like this:

• Beat egg whites;
• In a blender, fennel mixed with cottage cheese;
• Mix the two resulting measures (from protein and cheese of the cottage cheese);
• Cut the onion.Sprinkle the next omelets for them;
• Place in the oven and bake.

Pudding from cottage cheese

To prepare it, you need:

• 250 g of weak curd cheese;
• two egg yolk;
• 3 proteins;
• two tablespoons of starch (corn);
• 2 apples.

You will also need 50 g of lemon juice.

We create pudding like this:

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

We bake in the oven for about half an hour.

Possible problems undergoing a protein diet.Contraindications

The protein diet has few contraindications.If a person is healthy, then he can safely adhere to it.

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

In other cases, the increased protein content in the diet affects the work of this vital body at least.However, many nutritionists and doctors do not recommend a protein diet for humans:

• who are ill with diabetes;
• hypertension.

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

Sometimes a protein diet causes dehydration.This is all related to the same nitrogen, to get rid of which the body should use more fluid.That is why everyone who eats a lot of protein is important to replenish it in time.

How long is it better to be in protein food

It is undesirable to be on a protein diet for a long time.The best option is to sit in it for 2-3 weeks, and then take a break 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 in 2-3 weeks, it is really possible to reset up to 8 kg.This is shown by numerous reviews on various popular internet forums dedicated to a healthy lifestyle.

However, not all estimates are positive.However, this is not enough strange in this because people have a different health condition, they experience different physical activity.Therefore, not everyone is well tolerated by a protein diet for weight loss.Reviews have been told about it.

In particular, many complain that they managed to lose weight, but the weight has literally returned within weeks.To avoid this, you should try to leave the diet gradually, do not overdo it.

Best best and after its completion continue to use simple carbohydrates (sugar, cakes), as well as saturated and transgenic fats, which are numerous in processed meat products as smoked sausages.

If the extra pounds return anyway, then it will not hurt to check the state of health.Often, a person acquires weight due to the fact that he has a "slow", which does not work in the full thyroid gland.

People in the forums complain that it is difficult to endure the diet - the head is staggering, 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 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 reject extra pounds, but at the same time does not force to suffer from hunger and does not lead to loss of muscle mass.