protein diet

10 July 2022

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

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

Diet Features

The nutritional system has some features that must be considered by anyone who is trying to lose weight.

Proteins saturate the body of people who constantly work or play sports. Such foods may be suitable for women who are expecting a baby. A simple protein diet menu is characterized by the inclusion of meat, fish and dairy dishes. The nutritional system can be useful for people who want to get rid of excess weight without harm and stress on the body.
The maximum duration of the diet is 14 days. During this period, you can normalize the weight without harming the body. The results of protein weight loss are characterized by stable indicators. To consolidate the achieved result, you need to gradually abandon the nutritional system, excluding fatty, fried and sweet foods.
It is recommended to repeat the diet after 6 months at the latest.
Protein foods require important recommendations for losing weight. The work of the excretory system during the diet is activated, which can lead to complications. Therefore, at this time it is necessary to adhere to the drinking regimen and consume non-carbonated water in sufficient quantities.
The total number of calories from food should be around 1200-1400. Their deficiency can lead to dysfunction of internal organs and weaken the immune system.
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 maintain a stable weight.

Recommended and Prohibited Products.

The menu of the protein diet for the day is diverse and contains a list of specific dishes that can be included in the diet at this time. Recommended products include:

Chicken and turkey, beef, offal. For a diet, food must be boiled or stewed. The most common skinless chicken meat. It is well absorbed and there are no problems in the preparation.
lean fish. It contains the right amount of proteins and trace elements that are important for the normal functioning of the body.
cottage cheese and dairy products. The casein included in their composition requires hard work from the body to digest it. This burns a lot of calories.
Buckwheat and oatmeal, bread (rye, black, whole grain).
Boiled Eggs. The protein it contains is one of the easily digestible and nutritious foods.
Vegetables containing a minimum amount of starch (cucumbers, cabbage, celery).
Citrus fruits (oranges, grapefruits), sour apples.
Tuna in a can. They contain a large amount of protein and a minimal fat composition.

Particular 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 easily turn into fat:

First of all, you need to exclude sweets. Even fruit can spoil the result, not to mention cakes, cookies and pastries.
Fried, fatty foods and pasta should be completely eliminated from the menu.
It is also not recommended to drink carbonated drinks, compotes and juices during the diet.
Vegetables that contain a lot of starch in its composition (potatoes, legumes, peas).

Refusal of such products allows you to achieve tangible results in a short time.

Diet Schedule

The power supply system should be carried out in this way:

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. Have your last meal 3 hours before bedtime.
Before lunch, you can eat a small amount of porridge and whole grain bread. You can eat fruit (apples, oranges).
Protein meals are introduced into the diet after dinner, combined with raw vegetables or salads from them.

Diet menu for 10 days.

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

Day	breakfast	dinner	Afternoon tea	dinner
1 day	herbal tea	Chicken breast, braised cabbage, green apples	Fat-free kefir	steamed fish, salad
2 day	Herbal tea without sugar Whole grain bread	An ear of corn that contains no potatoes, Coleslaw.	Fat-free kefir Grapefruit	Low calorie cottage cheese
3rd day	Unsalted tea	Cooked beef, Raw vegetables	Kefir, orange	Beet and cabbage salad
4th day	Green tea without sugar Rye bread croutons.	Lean fish stew with vegetables	cheese "tofu" Apple	boiled eggs, Grated carrot
5th day	Natural coffee without sugar	Cooked beef, cabbage and coleslaw	skim milk	Fat-free cottage cheese
6th day	tea without sugar	Beef broth, beetroot salad	Kefir, Grapefruit	boiled chicken, tomato
7th day	Tea, Rye crackers	fish with vegetables, Whole grain bread	cheese "tofu" Apple	vegetable salad
8th day	Natural coffee without sugar	boiled chicken fillet, cracker	kefir or ryazhenka, citrus	Carrot salad, scrambled eggs
9th day	unsweetened drink	ear without potatoes Raw vegetables	low-fat cheese	vegetable salad
10th day	tea without sugar	Chicken without skin Tomato salad	apples	Boiled lean fish

The menu of a protein diet for weight loss for 10 days is diverse. Servings should be taken in moderation so as not to overeat and leave the table feeling slightly full.

Menu for 2 weeks.

This is the longest nutritional system that provides an effective stable result. 14-day observance will not bring any inconvenience and discomfort to a person. Recommendations for a protein diet (menu for 14 days).

Day	breakfast	dinner	dinner
1 day	Unsweetened black coffee	2 hard boiled eggs braised cabbage, A glass of tomato juice	Fish baked, fried or steamed
2 day	sugar free coffee, rye croutons	boiled fish, vegetable salad	Boiled fillet (250g. ), A glass of kefir
3rd day	sugar free coffee, rye croutons	Fried zucchini, green apples	2 hard-boiled eggs, coleslaw, boiled fillet (200g. )
4th day	Black coffee without sugar	Salad of 3 boiled carrots, Hard cheese (15g. )	Fruit or berries other than grapes and bananas.
5th day	Fresh grated carrots	Fish boiled, baked or steamed. A glass of tomato juice	Fruit or berries other than 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)	Veal or beef boiled fillet (250g. ), Fresh fruits	Dinner on any of the days except the 3rd

The second week of the protein diet menu for 14 days assumes the same diet, that is, the first 7 days are repeated. Be sure to follow the drinking schedule. You can drink green and herbal tea, water. It is absolutely forbidden to drink alcoholic beverages so as not to stress the liver.

The first meal contains only liquid in the form of tea or coffee. You should not overeat while eating, it is best to stop it with a slight feeling of hunger.

Pros and cons of a protein diet.

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

The nutritional system allows you to engage in intense sports, which is difficult with other effective and fast methods of losing weight.
The diet is practically not accompanied by a feeling of hunger, since the digestion time of protein foods is 4 hours.
Body weight is normalized.
The immune system is strengthened.
There is a healing of the body. The skin is tightened, cellulite is reduced and the condition of hair, skin and nails is improved.
The protein diet menu contains a lot of fiber, which allows you to improve bowel function.
Muscle mass is not depleted due to the presence of protein foods in the diet.
Minimal manifestations of fatigue, lethargy and dizziness characteristic of other diets.
The speed of weight loss with this nutritional system is not lightning fast, and it allows you to maintain a stable weight after you get off it.

If you stick to the protein diet menu for weight loss for a long time, some negative consequences may appear:

Long-term use of protein causes calcium and other trace elements to be washed out of the body, which negatively affects the health of the skeletal system.
Decreased performance due to the minimal amount of carbohydrates in the diet.
Due to the lack of fat in food - the main building material for nerve cells - there is increased irritability.
Blood clotting problems, formation of blood clots.
Protein nutrition can lead to disorders of the kidneys and the digestive tract.
It is not recommended for people over the age of 60 to eat this way.
Bad breath from too much protein food.

Before you start losing weight, it is best to consult a specialist so as not to harm the body.

contraindications.

Any nutritional system, including a protein diet, puts a strain on the body. Metabolism is accelerated, toxins are removed, fats are burned, and the stomach has to adapt to new conditions and other foods.

Organs begin to work in an expanded mode. If everything is not in order with them, then chronic diseases can worsen, this must be taken into account when switching to a new menu.

A protein diet for every day is contraindicated in such cases:

diseases of the excretory system;

older age;

If you are expecting a baby and during breastfeeding;

cholelithiasis;

pathology of the heart and blood vessels;

allergy to citrus fruits;

pathologies of the digestive tract;

diabetes mellitus;

Youth.

Any contraindication is a stop sign for people who have chosen this diet. Only after eliminating the contraindications is it possible to lose weight using this nutritional system.

Useful tips to improve the effect.

Nutritionists suggest how to lose weight on a protein diet without harm and harm to health. Merely sticking to a diet may not be enough to achieve an effective result.

It is necessary to apply the principles of healthy eating, effective in the future:

Before starting a diet, it is best to have a doctor examine you.
You must get permission from a doctor to follow such a diet regime.
You should consume multivitamins throughout the duration of the diet.
When attacks of vertigo appear, it is necessary to increase the intake of carbohydrates and fats into the body. It is allowed to add oatmeal to the morning menu.
It's best to ditch a protein diet if you're feeling worse.
During the period of weight loss you can not take any medication.
You should discuss the diet with a specialist.
You must eat strictly on time.
You should count calories: spend more than you consume.
It is better to have dinner 2-3 hours before bedtime.
The dishes included in the menu should only be boiled, stewed or stewed.
Volumes of dishes: drinks (200 mg), other dishes (150 g) and fruit (100 g).
Limit the amount of salt you eat.
You need to sleep at least 8 hours a day. Bad habits should be given up.
Avoid weight training and cardio.
Swimming, fitness, aerobics or Pilates are best.

Attention! The information is published for informational purposes only. Consult your doctor before using the diet.