Protein diet for the weight loss menu for a week and its characteristics

Protein (protein) - Together with fat and carbohydrates, the most important macro -conceived for the human body.A diet based on protein food reduces appetite, forces the fat to burn, helps to lose weight quickly.

Because the protein is so important for the body

It is from the protein:

• Bones, muscles, skin, human hair are formed.They are constantly updated, they need a new reception of proteins;
• The "chemical messengers" of hormones are synthesized, which help various body systems to work hard;
• Even from proteins, the enzymes involved in countless metabolic processes are synthesized;

Proteins improve the functioning of the immune system.They also serve as a kind 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 food (including eggs, milk) is the best source of protein.It contains all optimal proportions all 9 essential amino acids.In addition, animal foods are well absorbed (90-95%).In vegetable products, it is less and less balanced.

If I limit the diet only for carrots, cereals, potatoes and cabbage, the body will begin to experience a lack of protein.To avoid this, supporters of a vegetarian diet must constantly eat many vegetable foods, including a variety of legumes, whole wheat, walnuts and cereals.

Protein diet and weight loss

If you want to lose weight, the protein is an excellent assistant.With nutrition based on it, rapid weight loss becomes reality.For about half a month, the protein diet allows you to lose 7-8 kilograms.

This is possible due to the fact that the protein, unlike the rapid combustion of carbohydrates, suppresses the appetite well, stimulating the production of saturation hormones.But, hormones, causing a feeling of hunger, on the contrary, less produced.

Thanks to proteins, a sensation of saturation is not only longer, but even more calories are burned.Not long ago an interesting study was conducted.His participants were 50-60 years old women.

The results showed that women, in whose diet, prevail the proteins, have been able to lose 50% more weight than women, in the menu where the main place was assigned to carbohydrates.The weight loss protein diet is more effective than other types of nutrition.

Loss of protein weight and stable muscle mass

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

Remember!If, together with the protein diet, they also engage in physical force exercises, the muscles will generally begin to increase.

Protex standards

A person needs about 0.8 grams of protein per kilogram of 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 people of pre -cura and pension age to use at least 1.3 grams of protein in terms of a kilogram of weight.

Nutritionists recommend a healthy young man in one day to eat about 1.5 grams of protein per kilogram.Therefore, an individual who weighs 70 kg should eat about 90-120 grams of protein per day.

At the same time, it is important to consider if a person is engaged in sport, how many physical efforts he has.If a little, the use of the protein must not exceed 1 g per kilogram of weight.

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

What is important to use with proteins

All those who want a protein diet to be effective and useful, follows:

• Together with protein products, he uses more fiber, which stimulate the intestine.In this case, the constipation will not be threatened;
• Consume a lot of water (2-2.5 liters per day).So the kidneys will be easier to face with nitrogen and other substances in which the protein turns into the metabolism process.

However, the use of fruit and compound juices must be reduced to a minimum.

Which products are better not to consume

From the diet it should be removed:

• Products with a high content of saturated and transgenic fats.The first is particularly very in the red varieties of meat (pork, lamb), margarine is full of the second;
• Canned meat products transformed with excess rooms (such as smoked sausages and sausages).
• It is necessary to minimize the use of simple carbohydrates (higher grade white bread, sugar, desserts, sweets, chocolate)."Burn" very quickly, causing the appearance of a feeling of hunger;
• You should refuse fried food in oil.It is too high -caloric;
• Do not use mayonnaise.It can be replaced with soy sauce, lemon juice, balsamic vinegar and even the most ordinary kefir;
• We will have to refuse milk, butter, variety of cheese with a high fat content.

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

Which plant products should be present in a protein diet

In a protein -based diet, the following vegetable products should dominate:

1. Vegetables (with a slight starch content).Broacli's cabbage is particularly rich in protein.There are only 30 calories in 100 grams of product and up to 3 grams of protein.You should also use Brussels cabbage, vegetables, aubergines, pepper, tomatoes and courgettes.But the potatoes and corn, in which there is very starch, is better to use at a minimum.
2. Dried fruits and fruits (in particular not sweetened or thin, in which there are not very sucrose).
3. Soy (including tofu cheese) and other legumes.Lentils are particularly useful.In 200 g of lentils only 200 calories and up to 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. Wholemeal bread.
6. Groups (oatmeal, buckwheat, rice).Above all, many proteins in oatmeal.In a conventional portion, they contain 10-15 grams.But there are few calories - only 300.
7. Walnuts.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.

Which animal products are the protein diet includes

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

1. White lean meat (chicken brigades, turkey, thin parts of other varieties of meat).The product must be consumed without skin.The chicken brigade is particularly useful.In one of its portions of 200 grams of only 300 calories and the protein is up to 50 grams.
2. Sea fruits, including fish varieties rich in omega vital acids (tuna, salmon).In 150 g of tuna 200 calories and 40 grams of protein.
3. Lattiero -Caseari products with a minimum of fat (kefir, yogurt, cottage).200 g of Cottage Skim contains 25 grams of protein and 200 calories;
4. Protein eggs.It is almost completely made up of proteins.In addition, the egg protein contains important antioxidants for the body, which 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 consider optimal.

Monday

• Breakfast.2 Eggs of eggs, a slice of wholemeal bread.
• Snack.A pear.
• Dinner.Low calories cheese, 150 g of breast chicken and vegetable salad.
• Afternoon snack.Orange.
• Dinner.Tuna (150 g) with zucchini.

Tuesday

• Breakfast.Strawberries, 200 g of kefir;
• Snack.A pear.
• Dinner.Salmon 120 g, vegetation salad with olive oil and vinegar;
• Afternoon snack.A apple.
• Dinner.120 g of boiled turkey, broccoli.

Wednesday

• Breakfast.Ovsyanka, 150 g of yogurt (preferably Greek skimming), 50 g of walnuts (walnut or peanut).
• Snack.An orange.
• Dinner.120 g of beef with sweet Bulgarian pepper.
• Afternoon snack.An plum.
• Dinner.A full rice salad and 100 g of chicken breast.

Thursday

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

Friday

• Breakfast.100 g of ricotta, 50 g of walnuts.
• Snack.A apple.
• Dinner.120 g of salmon.Carrot salad.
• Afternoon snack.150 g of low fat kefir.
• Dinner.Thumb cigarettes.Pumpkin porridge.

Saturday

• Breakfast.Omlet of 2 proteins, yogurt and 150 g of skim cheese;
• Snack.Orange.
• Dinner.Chicken tags and 150 g of stewed beans.
• Afternoon snack.Apple.
• Dinner.100 g of shrimp.A stewed onion salad and sweet Bulgarian pepper.

Sunday

• Breakfast.Pumpkin porridge, ricotta.
• Snack.An plum.
• Dinner.100 g of beef, 150 g of Greek yogurt mixed with nuts;
• Afternoon snack.An orange.
• Dinner.150 g of boiled salmon and vegetation salad.

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

Just sex squirrel diet

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

The metabolism in women is sometimes slightly slower than that of the strong half of humanity.Therefore, the protein diet must be diversified with special dishes that stimulate 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 (the same);
• yogurt;
• lamp;
• A little salt and pepper.

Prepare a fish soup 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 in the pan and cook;
• During cooking, add yogurt and lemon juice.

Protein salad

For its preparation, you will need:

• 3 egg eggs;
• a cucumber;
• 100 g of chicken (breast);
• Beijing Cabbage (300 g);
• lemon juice;
• yogurt;
• mustard;
• salt.

We cook protein salad in this way:

• Cook the chicken breast.We make the same with eggs;
• Finely cut the cabbage, cut the white with the cubes.We do the same with a cucumber;
• Let's make a salad dressing.Yogurt, salt and mustard mix well;
• So mix everything and add a little lemon juice.

Cottage cheese oven omelette

It is preparing for:

• granular cottage (150 g);
• 3 egg proteins;
• dill;
• green onions;
• salt.

Let's do the omelette in this way:

• Beat the egg whites;
• In a blender, the dill is mixed with cottage cheese;
• Mix the two resulting masses (from proteins and cottage cheese);
• Chop the onion.Sprinkle the future omelette on them;
• Put the oven and bake.

Pude from ricotta

To prepare it, you need:

• 250 g of cottage skim;
• Two egg yolks;
• 3 proteins;
• two tablespoons of starch (corn);
• 2 apples.

You will also need 50 g of lemon juice.

We create puddings in this way:

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

We bake for about half an hour.

Possible problems subject to a protein diet.Contraindications

The protein diet has few contraindications.If a person is healthy, then he can join her.

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

In other cases, the increase in the protein content in the diet in the least affects the work of this vital organ.However, many nutritionists and doctors do not recommend a protein diet to people:

• who are sick of diabetes;
• hypertension.

With caution, it is necessary to sit on it with people suffering from serious chronic liver diseases (hepatitis) and gastrointestinal tract (pancreatitis, Crohn disease).These pathologies can prevent protein absorption if they enter the body into increased volumes.

Sometimes a protein diet causes dehydration.All this is connected to the same nitrogen, to get rid of which the body must use more fluid.That's why all those who eat many proteins are important to reinstate it in time.

How long it is better to be on protein nutrition

It is undesirable to follow a protein diet for a long time.The best option is to sit for 2-3 weeks, then take a break for several 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 restore up to 8 kg.This is indicated by numerous reviews on various popular internet forums dedicated to a healthy lifestyle.

However, not all reviews are positive.However, this is not strange enough in this, because people have a different state of health, experience various physical activities.Therefore, not everyone is well tolerated by a protein diet for weight loss.Reviews on this is 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 leave the diet gradually, do not eat too much.

It is better and after its end to continue using simple carbohydrates (sugar, sweets), as well as saturated and transgenic fats, which abound with transformed meat products such as smoked sausages.

However, if extra kilos are returned, it will not hurt to check the state of health.Often a person increases in weight due to the fact that he has a "slow", who does not work on the thyroid gland.

People in the forums complain that it is difficult to bear the diet: the head is dizziness, 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 in whose body there is not enough iron, potassium or vitamin D.

A protein diet is a good way to lose weight quickly.It helps to discard extra pounds, but at the same time does not force to suffer from hunger and does not lead to the loss of muscle mass.