diet protein

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: vegetable 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 it does not contain harmful fats from animals. For people who are on a diet, it is very important to organize their diet properly so that it is balanced. A diet consisting of 60% animal protein and 40% vegetable protein would be optimal.

Diet Characteristics

The nutritional system has several features that must be taken into account by all those who are losing weight.

1. Protein saturates the body of people who are constantly working or playing sports. Such foods can be suitable for women who are pregnant. The protein diet menu is easily characterized by intake of meat, fish and dairy dishes. The nutrition system can be useful for people who want to lose excess weight without damage and stress to the body.
2. The maximum time period for dieting is 14 days. This period will allow you to normalize weight without harming the body. Protein weight loss results are characterized by stable indicators. To consolidate the results obtained, you need to gradually get out of the nutritional system, excluding fatty, fried and sweet foods.
3. It is recommended to repeat the diet no later than after 6 months.
4. Foods that contain protein need important recommendations from 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 observe the drinking regimen and consume non -carbonated water in sufficient quantities.
5. The total calories from food should be about 1200-1400. Their deficiency can lead to dysfunction of internal organs and weaken the immune system.
6. A protein diet menu for weight loss for a day makes it possible to enjoy the taste of your favorite dishes (in small amounts) and will allow you to maintain a stable weight.

Recommended and prohibited products.

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

1. Chicken and turkey, beef, offal. For the diet, food needs to be boiled or stewed. Chicken meat is most commonly used without skin. It is well absorbed, and there are no problems with its preparation.
2. Skinny fish. It contains the right amount of protein and trace elements that are essential for the normal functioning of the body.
3. Cottage cheese and dairy products. The casein found in its composition will require the body to work hard to digest. As a result, a large amount of calories are expended.
4. Buckwheat and oats, bread (rye, black, whole grains).
5. Boiled eggs. The protein contained in it is one of the foods that is easy to digest and nutritious.
6. Vegetables that contain a minimum amount of starch (cucumber, cabbage, celery).
7. Citrus fruits (oranges, grapefruit), sour apples.
8. Canned tuna. They contain a large amount of protein and a minimum composition of fat.

Particular attention should be paid to the drinking regimen. 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 foods that are easily converted into fat:

1. First of all, you need to exclude sweets. Even fruits can ruin the result, let alone cakes, biscuits 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 be drunk during the diet.
4. Vegetables that contain a lot of starch in their composition (potatoes, legumes, beans).

Rejection of such a product will allow you to achieve significant results in a short period of time.

Diet Schedule

The power system shall be run in this way:

1. The menu for each day is best divided into several doses (5-6). Drink a glass of clean water in the morning on an empty stomach. Take your last meal 3 hours before bed.
2. Before lunch, you can eat some porridge and whole grain bread. You can eat fruits (apples, oranges).
3. Foods containing protein are included in the diet after dinner, combined with raw vegetables or salads from it.

Diet menu for 10 days.

The dishes shown in the table, lose weight freely distribute and alternate throughout the meal. The recommended 10 -day protein diet menu is shown in the table below.

Hari	Breakfast	dinner	tea time	dinner
first day	the herb	Chicken breast, Boiled cabbage, green apple	Lean kefir	Steamed fish, salad
2nd day	Herbal tea without sugar Whole Wheat Bread	Ears that do not contain potatoes, cabbage salad.	Fat -free kefir grapefruit	Low calorie cottage cheese
3rd day	Tea without salt	boiled beef, Raw vegetables	Kefir, Orange	Beet-Cabbage Salad
4th day	Green tea without sugar Crouton roti rai.	Boil lean fish with vegetables	"Tofu" cheese Apple	boiled eggs, Grated carrots
5th day	Original coffee without sugar	boiled beef, Cabbage and cabbage salad	Skim milk	Lean cottage cheese
6th day	Tea without sugar	beef soup, beetroot salad	Kefir, grapefruit	boiled chicken, tomato
the 7th day	the rye crackers	fish with vegetables, Whole Wheat Bread	"Tofu" cheese Apple	Vegetable salad
the 8th day	Original coffee without sugar	boiled chicken fillet, crackers	Kefir or ryazhenka, Citrus	carrot salad, Scrambled eggs
the 9th day	sugar -free drinks	Ears without potatoes Raw vegetables	low fat cheese	Vegetable salad
10th day	Tea without sugar	Skinless chicken Tomato salad	Apple	Lean boiled fish

The protein diet menu for weight loss for 10 days is varied. Portions should be taken in moderation so as not to overeat, and leave the table with a slight feeling of fullness.

Menu for 2 weeks.

This is the longest nutritional system that provides effective stable results. Its compliance for 14 days will not give any inconvenience and discomfort to a person. Recommendations for a protein diet (menu for 14 days).

Hari	Breakfast	dinner	dinner
first day	Black coffee without sugar	2 boiled eggs boiled cabbage, A glass of tomato juice	Fish is grilled, fried or steamed
2nd day	Coffee without sugar, Crouton rai	boiled fish, Vegetable salad	Boiled beef (250g. ), A glass of kefir
3rd day	Coffee without sugar, Crouton rai	fried zucchini, green apple	2 boiled eggs, coleslaw, boiled beef (200g. )
4th day	Black coffee without sugar	Salad of 3 boiled carrots, Hard cheese (15g. )	Fruits or berries, excluding grapes and bananas.
5th day	Fresh carrots, grated	Fish is boiled, roasted or steamed. A glass of tomato juice	Fruits or berries, excluding grapes and bananas.
6th day	Black coffee without sugar	boiled chicken, Salad with vegetables	2 boiled eggs Fresh carrots, grated
the 7th day	Sugar -free tea (green or herbal)	Beef or boiled beef (250g. ), Fresh fruits	Dinner on any day except the 3rd day

The second week of the 14 -day protein diet menu assumes the same diet, that is, it repeats the first 7 days. Make sure you adhere to a drinking regimen. You can drink green tea and herbs, water. It is strictly forbidden to drink alcoholic beverages so as not to cause a burden on the liver.

The first course includes only liquids in the form of tea or coffee. While eating, you should not overeat, it is better to stop it with a little hunger.

The pros and cons of a protein diet.

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

1. The nutrition system allows you to perform intensive sports, which is difficult with other effective and fast methods of losing weight.
2. The diet is practically not accompanied by hunger, because the digestion time of protein foods is 4 hours.
3. Weight is normalized.
4. The immune system is strengthened.
5. There is healing of the body. The skin becomes taut, 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 intestinal function.
7. Muscle mass is not reduced due to the presence of protein foods in the diet.
8. Minimal manifestations of fatigue, lethargy and dizziness, which are other features of the diet.
9. The rate of weight loss with this nutrition system is not as fast as lightning, and it allows you to maintain a stable weight after you get out of it.

If you stick to a protein diet menu for weight loss for a longer period of time, then some negative consequences may occur:

1. Consumption of protein for a long time leads to leaching of calcium and other trace elements from the body, which negatively affects the health of the skeletal system.
2. Decreased performance is due to the minimum amount of carbohydrates in the diet.
3. There is an increase in irritation due to lack of fat in the diet - the main building block for nerve cells.
4. Blood clotting problems, blood clot formation.
5. Protein nutrition can cause disorders of the kidneys and digestive tract.
6. It is not recommended to eat this way for people aged 60 or over.
7. Bad breath is caused by excessive protein foods.

Before starting weight loss, it is best to consult a specialist so as not to harm the body.

Contraindications.

Any nutritional system, including a protein diet, creates a burden on the body. There is an acceleration of metabolism, toxins are removed, fat is burned, and the stomach has to adapt to new conditions and other foods.

Organs begin to function in an enhanced mode. If not everything is in order with them, then the chronic disease may worsen, this must be taken into account when switching to a new menu.

Protein diet for each day is contraindicated in such cases:

1. Diseases of the excretory system;
2. Age of senior citizens;
3. When expecting a baby and during breastfeeding;
4. Cholelithiasis;
5. Pathology of the heart and blood vessels;
6. Allergy to citrus fruits;
7. Pathology of the digestive tract;
8. diabetes;
9. adolescence.

Any contraindications are 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 increase impact.

Nutritionists recommend ways to lose weight with a protein diet without damage and harm to health. Just sticking to a diet may not be enough to get effective results.

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

1. Before starting a diet, it is best to undergo a medical examination.
2. You need to get permission from a doctor to adhere to such a nutritional system.
3. You should take a multivitamin throughout the duration of the diet.
4. When dizziness attacks occur, it is necessary to increase the intake of carbohydrates and fats into the body. It is permissible to add oatmeal to the morning menu.
5. It is better to reject a protein diet if you are feeling worse.
6. During the weight loss period, you should not take any medication.
7. You should discuss diet with a specialist.
8. You need to eat on time.
9. You have to keep counting calories: spend more than you eat.
10. It is better to have dinner 2-3 hours before bedtime.
11. Dishes included in the menu should only be boiled, stewed or steamed.
12. Serving volume: drinks (200 mg), other meals (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 must be abandoned.
15. Avoid strength sports and cardio.
16. It is better to swim, go to fitness, aerobics or Pilates.

Attention! Information is published for informational purposes only. Before using a diet, consult your doctor.