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 proteins are more valuable.

Contains essential elements and is absorbed by the body by 92% -98%. Plant-based proteins contain only proteins and are absorbed by 60% -80%, but do not contain dangerous fats of animal origin. For dieters, it is very important to correctly compose their diet so that it is balanced. A diet consisting of 60% animal protein and 40% vegetable protein will be optimal.

Features of the diet

The nutritional system has some characteristics that must be taken into consideration by all those who are losing weight.

1. Protein saturates the body of people who are constantly at work or playing sports. Such food can be suitable for women who are expecting a baby. A simple protein diet menu is characterized by the intake of meat, fish and dairy dishes. The nutritional system can be useful for people who want to get rid of excess weight without damage and stress to the body.
2. The maximum time frame for the diet is 14 days. This period will allow you to normalize weight without harming the body. The results of protein weight loss are characterized by stable indicators. To consolidate the obtained result, it is necessary to gradually get out of the nutritional system, excluding fatty, fried and sweet foods.
3. It is recommended to repeat the diet no more than 6 months.
4. Protein-containing foods require important weight loss recommendations. The work of the excretory system during the diet is activated, which can cause complications. Therefore, at this time it is necessary to observe the drinking regime and consume still water in sufficient quantities.
5. The total number of calories from food should be around 1200-1400. Their deficiency can lead to disruption of the functioning of internal organs and weaken 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 small quantities) and will allow you to maintain a stable weight.

Recommended and prohibited products.

The menu of the protein diet of the day is varied and includes a list of some 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 must be boiled or stewed. The most commonly used skinless chicken meat. It is well absorbed and there are no problems with its preparation.
2. Lean fish. Contains the right amount of proteins and trace elements important for the normal functioning of the body.
3. Cottage cheese and dairy 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 expended.
4. Buckwheat and oats, bread (rye, black, wholemeal).
5. Hard-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.

Particular attention should be paid to the consumption 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:

1. First of all, you need to exclude sweets. Fruit can also 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 containing a lot of starch in their composition (potatoes, legumes, peas).

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

Diet plan

The electrical system must be made 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. Have your last meal 3 hours before bedtime.
2. Before lunch, you can eat a small amount of porridge and wholemeal bread. You can eat fruit (apples, oranges).
3. Protein-containing meals are included in the diet after dinner, combined with raw vegetables or salads from them.

Diet menu for 10 days.

The slimming dishes indicated in the table are distributed and alternate independently throughout the meal. The 10-day recommended protein diet menu is shown in the table below.

Day	Breakfast	Dinner	afternoon tea	Dinner
1st day	herbal tea	Chicken breast, braised cabbage, green apples	Fat-free kefir	Steamed fish, Salad
2nd day	Sugar-free herbal tea Whole grain bread	An ear that does not contain potatoes, Coleslaw.	Fat-free kefir Grape	Low calorie cottage cheese
3rd day	Unsalted tea	Boiled beef, Raw vegetables	Kefir, Orange	Beetroot And Cabbage Salad
4th day	Green tea without sugar Rye bread croutons.	Lean fish stew with vegetables	"Tofu" cheese Apple	hard-boiled eggs, Grated carrot
5th day	Natural coffee without sugar	Boiled beef, Cabbage and cabbage salad	Skimmed milk	Fat-free cottage cheese
6th day	Sugar-free tea	beef soup, beetroot salad	Kefir, Grape	boiled chicken, Tomato
7th day	You, Rye crackers	fish with vegetables, Whole grain bread	"Tofu" cheese Apple	Vegetable salad
8th day	Natural coffee without sugar	boiled chicken fillet, Cracker	Kefir or ryazhenka, Citrus fruits	Carrot Salad, Scrambled eggs
9th day	unsweetened drink	Ear without potatoes Raw vegetables	low-fat cheese	Vegetable salad
10th day	Sugar-free tea	Skinless chicken meat Tomato salad	Apples	Boiled lean fish

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 an effective stable result. Observance of 14 days will not give a person any inconvenience and discomfort. Recommendations for a protein diet (menu for 14 days).

Day	Breakfast	Dinner	Dinner
1st day	Unsweetened black coffee	2 hard-boiled eggs stewed cabbage, A glass of tomato juice	Baked, fried or steamed fish
2nd day	Sugar-free coffee, Rye croutons	boiled fish, Vegetable salad	Boiled beef (250 g. ), A glass of kefir
3rd day	Sugar-free coffee, Rye croutons	fried zucchini, green apples	2 boiled eggs, coleslaw, boiled beef (200 g. )
4th day	Black coffee without sugar	Salad of 3 boiled carrots, Hard cheese (15 g. )	Fruit or berries, excluding grapes and bananas.
5th day	Fresh and grated carrots	Boiled, baked or steamed fish. A glass of tomato juice	Fruit or berries, excluding grapes and bananas.
6th day	Black coffee without sugar	boiled chicken, Vegetable salad	2 hard-boiled eggs Fresh and grated carrots
7th day	Unsweetened tea (green or herbal)	Boiled veal or beef (250 g. ), fresh fruit	Dinner on one of the days except the 3rd

The second week of the protein diet menu for 14 days takes the same diet, that is, repeats the first 7 days. Be sure to observe the drinking regime. You can drink herbal teas and herbal teas, water. It is absolutely forbidden to drink alcoholic beverages in order not to create a load on the liver.

The first meal includes only liquids in the form of tea or coffee. During the meal, you should not overeat, it is better to stop it with a slight feeling of hunger.

Advantages and disadvantages of a protein diet.

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

1. The nutritional system allows you to play intensive sports, which is difficult with other effective and fast methods of losing weight.
2. The diet is practically not accompanied by a 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 intestine.
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 weight loss rate with this nutrition system is not lightning fast and allows you to maintain a stable weight after giving it up.

If you follow the menu of the protein diet for weight loss for a longer period of time, some negative consequences can occur:

1. Prolonged use of protein leads to the leaching of calcium and other trace elements from the body, which adversely 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 a lack of fat in the diet, the main building material for nerve cells.
4. Problems with blood clotting, blood clot formation.
5. Protein nutrition can lead to disruption of the kidneys and digestive tract.
6. It is not recommended to eat this way for people who are 60 or older.
7. Bad breath caused by overeating protein.

Before starting to lose weight, it is better to consult with a specialist in order not to harm the body.

Contraindications.

Any nutritional 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.

The organs begin to function in an advanced mode. If not everything is in order with them, chronic diseases can worsen, this must be taken into account when switching to a new menu.

An everyday protein diet is contraindicated in such cases:

1. Diseases of the excretory system;
2. Old age;
3. While expecting a baby and while breastfeeding;
4. Cholelithiasis;
5. Pathology of the heart and blood vessels;
6. Allergy to citrus fruits;
7. Diseases of the digestive system;
8. Diabetes;
9. Adolescence.

Any contraindication is a stop sign for people who have chosen this diet. Only after the elimination of contraindications will it be possible to lose weight on this nutritional system.

Useful tips to enhance the effect.

Nutritionists suggest how to lose weight on a protein diet without harm and harm to health. Sticking to 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 best to undergo a medical examination.
2. It is necessary to obtain permission from a doctor to comply with such a nutritional system.
3. You should consume multivitamins throughout the entire diet period.
4. When dizziness attacks occur, it is necessary to increase the intake of carbohydrates and fats in the body. It is allowed to add oatmeal to the morning menu.
5. It is best to refuse a protein diet if you are feeling worse.
6. During the weight loss period, you cannot take medications.
7. You should discuss the diet with a specialist.
8. You need to eat strictly on time.
9. You should keep counting calories - you spend more than you consume.
10. It is best to have dinner 2-3 hours before bedtime.
11. The dishes included in the menu should only be boiled, stewed 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 need to sleep at least 8 hours a day. Bad habits should be abandoned.
15. Avoid strength sports and cardio.
16. It is best to swim, do fitness, aerobics or pilates.

Attention! The information is published for informational purposes only. Before using the diet, consult your doctor.