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

Protein (protein) - together with fats and carbohydrates, the most important macroelent for the human body.A diet based on protein feed reduces the appetite, forces fat to burn and contribute to losing weight quickly.

Why is the protein so important for the body?

It is out of the protein:

• Human bones, muscles, skin, hair are formed.They are constantly updated and need a new preservation of proteins.
• The "chemical messengers" of hormones are synthesized, the different body systems help to work hard.
• Enzymes that are involved in countless metabolic processes are also synthesized in proteins.

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

9 Amino acids are described as indispensable because the human body generates it independently of each other.They come with food or food additives.

Animal feed (including eggs, milk) is the best source for proteins.It contains optimal proportions of all 9 essential amino acids.Plus animal feed is well absorbed (90-95%).It is less and less balanced in plant products.

If you only restrict nutrition through carrots, grain, potatoes and cabbage, the body will experience a lack of proteins.To avoid this, supporters of a vegetarian diet have to eat many plant foods, including a variety of legumes, whole grains, nuts and muesli.

Protein diet and weight loss

If you want to lose weight, protein is an excellent assistant.With the diet based on this, faster weight loss becomes reality.With the protein diet you can lose 7-8 kilograms for half a month.

This is possible because protein, in contrast to the rapid burning of carbohydrates, suppresses the appetite well and stimulates the production of saturation hormones.But hormones that are less produced.

Thanks to the proteins, a feeling of saturation is not only waited for longer, but more calories are also burned.An interesting study was carried out not too long ago.The participants were 50-60 years old women.

The results showed that women in whose diet prevailed the protein could lose 50% more weight compared to women, in the menu of which the main square was assigned to carbohydrates.The protein diet for weight loss is more effective than other types of nutrition.

Loss of protein weight and stable muscle mass

If you mainly eat carbohydrate products, the muscle mass inevitably decreases.Protein does not cause this effect.This is particularly important for older people in whom muscle mass tends to decrease.

Remember!If, together with the protein diet, physical exercises also do physical exercises, the muscles generally begin.

Protein standards

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

Experts advise people to use at least 1.3 grams of protein in terms of a kilogram weight before retirement and retirement age.

Nutritionists recommend a healthy young man in one day to eat about 1.5 grams of protein per kilogram.Thus, a person with a weight of 70 kg per day should eat about 90-120 grams of protein.

At the same time, it is important to check whether a person is busy in sports how many physical exertion he has.If a little, the use of protein should not exceed 1 g of weight per kilogram.

Remember!The entire daily diet should be 25 to 30% of protein food.It is very important not to eat this standard on an appointment to distribute it evenly.

What is important to use with protein

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

• Together with protein products, use more fiber that stimulates the intestine.In this case, constipation is not threatened;
• Consume a lot of water (2-2.5 liters a day).Then the kidneys can be finished more easily with nitrogen and other substances into which the protein turns into the metabolic process.

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

Which products are better not to consume

The diet should be removed:

• Products with a high content of saturated and transgenic fats.The first is particularly in red meat varieties (pork, lamb), Margarine is full with the second;
• Products in canned and processed meat with excess salt (such as smoked sausages and sausages).
• It is necessary to minimize the use of simple carbohydrates (white bread from the highest class, sugar, sweets, pastries, chocolate).They "burn" very quickly and cause the appearance of a feeling of hunger;
• You should refuse foods that are fried in oil.It is too high -calorie;
• Do not use mayonnaise.It can be replaced by soy sauce, lemon juice, balsamic vinegar and even the most common kefir.
• We have to reject milk, butter, cheeses with a high fat content.

It is also important not to be limited to individual products.The different foods, the better.Thanks to the diversity, the diet becomes more balanced, includes all macro and micro elements required for the body.

Which plant products should be present in a protein diet

The following vegetable products should dominate in a diet based on protein:

1. Vegetables (with a light starch content).Broacli cabbage is particularly rich in proteins.There are only 30 calories in 100 grams of product and up to 3 grams of proteins.You should also use Brussels cabbage, green, eggplants, peppers, tomatoes and zucchini.But the potatoes and corn in which there is a lot of strength is at least better to use.
2. Dry fruits and fruits (particularly unsweetened or acidic sour, in which there is not much sucrose).
3. Soy (including tofu cheese) and other legumes.The lenses are particularly useful.In 200 g lenses only 200 calories and up to 20 grams of protein.
4. Olive oil (but not more than 4 tablespoons a day).Sunflower oil is better to use.
5. Whole grain bread.
6. Groups (oatmeal, buckwheat, rice).A particularly large number of proteins in oatmeal.In a conventional part, they contain 10-15 grams. But there are only a few calories - only 300.
7. Nuts.In 30 grams of ordinary peanuts 8 g of protein and only 150 calories. 

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

In which animal products the protein diet are

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

1. White lean meat (chicken broods, turkey, lean parts of other types of meat).The product must be eaten without skin.Chicken brigade is particularly useful.In one of its 200 grams of only 300 calories and the protein, up to 50 grams.
2. Sea fruits, including fish varieties rich in vital omega acids (tuna, salmon).In 150g tuna 200 calories and 40 grams of protein.
3. Dairy products with at least fat (kefir, yogurt, cottage cheese).200 g skim cottage cheese contains 25 grams of protein and 200 calories;
4. Protein eggs.It almost completely consists of protein.In addition, egg protein contains antioxidants that are important for 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 keep as optimal.

Monday

• Breakfast.2 squirrels eggs, a piece of whole grain bread.
• Snack.A pear.
• Dinner.Low -calorie cereal cheese, 150 g chest chicken and vegetable salad.
• Afternoon snack.Orange.
• Dinner.Tuna (150 g) with zucchini.

Tuesday

• Breakfast.Strawberries 200 g Kefir;
• Snack.A pear.
• Dinner.Salmon 120 g, green salad with olive oil and vinegar;
• Afternoon snack.An apple.
• Dinner.120 g cooked turkey, broccoli.

Wednesday

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

Thursday

• Breakfast.Omlet of 2 proteins of eggs with black olives, several oat meals.
• Snack.An orange.
• Dinner.Salad made of green and 150 g chicken.
• Afternoon snack.150 g yogurt.
• Dinner.120 g Paltus.Brussels cabbage salad.

Friday

• Breakfast.100 g cottage cheese, 50 g walnuts.
• Snack.An apple.
• Dinner.120 g salmon.Carrot salad.
• Afternoon snack.150 g kefisch low.
• Dinner.Chicken cigarettes.Pumpkin porridge.

Saturday

• Breakfast.Omlet of 2 proteins, yoghurt and 150 g skim cheese;
• Snack.Orange.
• Dinner.Chicken shields and 150 g of steamed beans.
• Afternoon snack.Apple.
• Dinner.100 g shrimp.A salad made of stew onion and sweet Bulgarian pepper.

Sunday

• Breakfast.Break of pumpkin, cottage cheese.
• Snack.A plum.
• Dinner.100 g beef, 150 g of Greek yogurt mixed with nuts;
• Afternoon snack.An orange.
• Dinner.150 g boiled salmon and salad made of green.

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

Squirrel diet for fair sex

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

The metabolism in women is sometimes somewhat slower than that of the strong half of humanity.Therefore, the protein diet must be diversified with special dishes that stimulate the metabolism.Here are several recipes of delicious and nutritious dishes that accelerate 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 (same);
• Yogurt;
• Pear;
• A little salt and pepper.

Preparation of a fish soup like this:

• We clean the cauliflower and cut into small pieces;
• We cut white fish with large dice and onions in half rings;
• We send all the ingredients into the pan and cook;
• Add yogurt and lemon juice when cooking.

Protein salad

For his preparation you need:

• 3 eggs eggs;
• a cucumber;
• 100 g chickens (chest);
• Beijing Kohl (300 g);
• Lemon juice;
• Yogurt;
• Mustard;
• Salt.

We cook protein salad like this:

• Cook the chicken breast.We do the same with eggs;
• Finely chop the cabbage, cut the egg whites with cubes.We do the same with a cucumber;
• We do a salad dressing.Mix the yogurt, salt and mustard well;
• Next, mix everything and add a small lemon juice.

Baked omelet made of cottage cheese

He prepares:

• granular cottage cheese (150 g);
• 3 egg proteins;
• Dill;
• Green onions;
• Salt.

We make the omelet like this:

• Beat protein;
• In a mixer the dill is mixed with cottage cheese;
• Mix the two resulting masses (from protein and cottage cheese);
• Chop the onion.Spread the future omelet to them;
• Put in the oven and bake.

Puding from cottage cheese

To prepare it, you need:

• 250 g skim cottage cheese;
• two egg yolk of eggs;
• 3 proteins;
• two tablespoons of strength (corn);
• 2 apples.

You also need 50 g lemon juice.

We create pudding as follows:

• We take the seeds out of apples, fractures in a mixer;
• Put the egg yolk, corn starch, cottage cheese and lemon juice in the resulting mixture;
• Overload all of these ingredients until you turn into something similar to the cream.
• Mix the proteins, mix with all others;

We bake in the oven for about half an hour.

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

In other cases, the increased protein content in nutrition has a minimal work.However, many nutritionists and doctors do not recommend a protein diet for people:

• that are sick with diabetes;
• Hypertension.

With caution, it is necessary to sit down on people with severe chronic liver diseases (hepatitis) and gastrointestinal tract (pancreatitis, Crohn's disease).These pathologies can prevent the absorption of proteins if they get into the body in increased volumes.

Sometimes a protein diet causes dehydration.All of this is connected to the same nitrogen to get rid of which the body has to use more liquids.Therefore, everyone who eats a lot of protein is important to fill it up in time.

How much time is better to be on protein nutrition

It is undesirable to be on a protein diet for a long time.The best option is to sit on it for 2-3 weeks and then take a break for several months.Otherwise, kidney problems are possible (especially if this gives a predisposition).In some cases, stones even occur in them.However, this is rare.

Protein diet for weight loss: reviews

With a protein diet in 2-3 weeks, it is really possible to reset up to 8 kg.This is shown by numerous reviews in various popular internet forums dedicated to a healthy lifestyle.

However, not all ratings are positive.However, this is not enough strange because people have a different state of health and experience different physical activities.Therefore, not everyone is well tolerated by a protein diet for weight loss.Reviews are said.

In particular, many complain that they have managed to lose weight, but the weight has literally returned in a few weeks.To avoid this, you have to try to gradually leave the diet and not eat too excessively.

It is best and, after the end, simple carbohydrates (sugar, sweets) as well as saturated and transgenic fats that are abundant on processed meat products such as smoked sausages.

If additional pounds are returned anyway, it will not hurt to check the state of health.A person often takes weight because he is a "sluggish" who does not work on the full thyroid gland.

People in the forums complain that it is difficult to endure nutrition - the head is dizzy, there is no strength.The reason here is apparently not in nutrition itself, but also in health problems.

Similar symptoms often occur in humans in whose bodies are not enough iron, potassium or vitamin D.

A protein diet is a good way to lose weight quickly.It helps reject additional pounds, but at the same time it does not forces hunger and does not lead to a loss of muscle mass.