A protein diet for a weekly weight loss menu and its features

Protein (protein) - together with fat and carbohydrates, the most important macroelen for the human body.Diet based on protein foods reduces appetite, forcing fat to burn, helping to quickly lose weight.

Why protein is so important for the body

It's from protein:

• Human bones, muscles, skin, hair are formed.They are constantly updated, requiring new protein acceptance;
• "Chemical Apostles" hormones are synthesized, which helps various body systems work hard;
• Also from protein, the enzymes involved in the metabolic processes are widely synthesized;

Protein improves the operation of the immune system.They also serve as a type of vehicle in the body.For example, hemoglobin through blood transports oxygen to cells.

9 amino acids are called much needed, because independently the human body does not create it.They come with food or supplements.

Animal food (including eggs, milk) is the best source of protein.It contains the optimal proportions of all 9 essential amino acids.Plus animal food is well absorbed (90-95%).In plant products, they are less and less balanced.

If you limit your diet only by carrots, cereals, potatoes and cabbage, the body will begin to suffer from protein deficiency.To avoid this, supporters of the vegetarian diet should always eat a lot of plant foods, including various legumes, cereals, nuts and cereals.

Protein diet and weight loss

If you want to lose weight, protein is a very good help.With nutrition based on it, rapid weight loss becomes reality.For half a month, the protein diet allows you to lose 7-8 pounds.

This may be due to the fact that protein, unlike rapid carbohydrate burning, suppresses appetite, stimulates saturated hormone production.However, hormones, causing hunger, on the contrary, are less produced.

Thanks to protein, the saturation feeling is not only maintained longer, but more calories are also burned.Not long ago interesting studies have been conducted.Participants are 50-60 years old.

The results show that women, whose diet, protein that occurs, can lose 50% more weight than women, in the main menu is assigned to carbohydrates.The protein diet for weight loss is more effective than other types of nutrition.

A decrease in protein weight and a stable muscle mass

If you eat especially carbohydrate products, muscle mass begins to decrease.Protein does not cause this effect.This is very important for the elderly, where the muscle mass tends to decline.

Remember!If, together with the protein diet, it is also involved in physical exercise, then the muscles will begin to increase.

Protein standards

One needs about 0.8 grams of protein per kilogram daily.However, many well -known nutritionists believe that so much for the body is not enough.Especially for parents, it is very important to maintain muscle mass.

Experts advise people to pre -recovery and retirement age to use at least 1.3 grams of protein in terms of heavy pounds.

Nutritionists recommend a healthy young man a day to eat about 1.5 grams of protein per kilogram.Therefore, individuals weighing 70 kg should eat about 90-120 grams of protein daily.

At the same time, it is important to consider whether a person is involved in sports, how much physical effort he or she has.If small, then the use of protein should not exceed 1 g per kilogram of weight.

Remember!The whole daily diet should be 25-30% of protein foods.It is very important not to eat this norm on one appointment, to distribute it evenly.

What is important to use with protein

Everyone who wants a protein diet is effective and useful, following:

• Together with protein products, use more fiber, which stimulates the intestines.In this case, constipation will not be threatened;
• Take a lot of water (2-2.5 liters per day).Then the kidneys will be easier to overcome nitrogen and other ingredients to which the protein changes in the metabolism process.

However, the use of fruit juice and compot juice must be minimized.

Which product is better not to eat

From the diet should be removed:

• Products with high saturated and transgenic fat content.The first is very much in red type (pork, goat), margarine full of second;
• Canal meat products and processed with excess salt (such as sausages and smoke sausages).
• It is necessary to minimize the use of simple carbohydrates (the highest grade white bread, sugar, sugar, pastries, chocolate).They "burn" quickly, causing the appearance of hunger;
• You should refuse fried foods in oil.She is too tall -calorie;
• Do not use mayonnaise.It can be replaced with soy sauce, lemon juice, balsamic vinegar and even the most common kefir;
• We need to reject milk, butter, cheese with high fat content.

It is also important not limited to individual products.Foods are more different, better.Thanks to the variety, the diet becomes more balanced, including all the macros and micro needed for the body.

What plant products should be present in the protein diet

In a protein based diet, the following plant products should master:

1. Vegetables -Simple (with little starch content).Broacli cabbage is rich in protein.There are only 30 calories in 100 grams of product and 3 grams of protein.You should also use Brussels cabbage, vegetables, eggplant, bell pepper, tomato and zucchini.But potatoes and corn, where there is a lot of starch, preferably used at least.
2. Fruits and dried fruits (especially without sugar or sour-masam, where there is not much sucrose).
3. Soy (including tofu cheese) and other legumes.Lentils are very useful.In 200 g of lentils only 200 calories and 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. Whole wheat bread.
6. Group (oatmeal, buckwheat, rice).Especially a lot of protein in oats.In conventional parts, they contain 10-15 grams.But there are some calories in it - only 300.
7. Peanuts.In 30 grams of regular peanuts 8 g of protein and only 150 calories. 

The protein diet for weight loss for women and men does not apply to those accompanied by persistent hunger.

What animal products include a protein diet

The diet, which is based on protein, should include the following original animal products:

1. White lean meat (chicken briges, turkey, other lean varieties of meat).Products must be eaten without skin.Chicken brigade is very useful.In one part of 200 grams is only 300 calories, and protein is 50 grams.
2. Seafood, including a type of fish rich in essential omega acid (tuna, salmon).In 150g of tuna 200 calories and 40 grams of protein.
3. Dairy products with minimum fat (kefir, yogurt, cottage cheese).200 g of cottage cheese scheme contains 25 grams of protein and 200 calories;
4. Protein eggs.It consists of almost completely protein.In addition, egg protein contains antioxidants that are important to the body, which protects the human body from aging.

Protein diet for weight loss: menu for a week 

There are many different options for a week's protein diet menu.Here is a diet that many well -known nutritionists consider optimal.

Monday

• Breakfast.2 egg squirrels, one piece of wheat bread.
• Snack.One pear.
• Dinner.Low cereal cheese, 150 g of breast and vegetable chicken.
• Evening snacks.Orange.
• Dinner.Tuna (150 g) with zucchini.

Tuesday

• Breakfast.Strawberries, 200 g of kefir;
• Snack.One pear.
• Dinner.Salmon 120 g, green salad with olive oil and vinegar;
• Evening snacks.An apple.
• Dinner.120 g of turkey boiled, broccoli.

Wednesday

• Breakfast.Ovsyanka, 150 g of yogurt (best Greek scheme), 50 g of beans (walnut or arachis).
• Snack.One orange.
• Dinner.120 g of beef with sweet Bulgarian pepper.
• Evening snacks.One plum.
• Dinner.Brown rice salad and 100 g of chicken breast.

Thursday

• Breakfast.Omlet 2 egg protein with black olive, some oats.
• Snack.One orange.
• Dinner.The salad is made of greenery and 150 g of chicken.
• Evening snacks.150 g of yogurt.
• Dinner.120 g of Paltus.Brussels cabbage salad.

Friday

• Breakfast.100 g of cottage cheese, 50 g of walnut.
• Snack.An apple.
• Dinner.120 g of salmon.Carrot salad.
• Evening snacks.150 g of low kefir.
• Dinner.Chicken cigarette.Pumpkin porridge.

Saturday

• Breakfast.Omlet 2 protein, yogurt and 150 g of scheme cheese;
• Snack.Orange.
• Dinner.Chicken tag and 150 g of boiled beans.
• Evening snacks.Apple.
• Dinner.100 g of shrimp.Boiled onion salad and sweet Bulgarian pepper.

Sunday

• Breakfast.Porridge from pumpkin, cottage cheese.
• Snack.One plum.
• Dinner.100 g of beef, 150 g of Greek yogurt mixed with beans;
• Evening snacks.One orange.
• Dinner.150 g of boiled salmon and greenish salad.

Several times a day you can also eat cereal bread.

Squirrel diet for fair sex

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

Metabolism in women sometimes slightly slower than a strong half.Therefore, the protein diet must be diversified with a special dish that stimulates metabolism.Here are some delicious and nutritious dish recipes that speed up the metabolic process in the body, and therefore excellent for women.

Fish soup

To prepare this dish, you need:

• White fish fillet (300 g);
• cauliflower (same);
• yogurt;
• bulbs;
• A little salt and pepper.

Preparing fish soup like this:

• We cleaned the cauliflower and cut small pieces;
• We cut white fish with large cubes, and onions in half a ring;
• We send all the ingredients to the pan and cook;
• When cooking, add yogurt and lemon juice.

Protein salad

For preparation, you need:

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

We cook protein salad like this:

• Cook chicken breast.We do the same thing with eggs;
• Chop the cabbage finely, cut the egg white with a cube.We do the same thing with cucumbers;
• We made a salad dressed.Yogurt, salt and mustard well;
• Next, mix everything and add some lemon juice.

Baked omelet from cottage cheese

He's getting ready from:

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

We do an omelet like this:

• Beat the egg white;
• In the blender, the dill is mixed with cottage cheese;
• Mix both the resulting mass (from protein and cottage cheese);
• Cut the onion.Sprinkle the future omelet to them;
• Insert the oven and bake.

Pudding from cottage cheese

To prepare it, you need:

• 250 g of cottage cheese scheme;
• two egg yolk;
• 3 protein;
• two tablespoons of starch (corn);
• 2 apples.

You also need 50 g of lemon juice.

We created a pudding like this:

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

We burn in the oven for about half an hour.

Problems that may be subject to a protein diet.Contraindications

The protein diet has several contraindications.If a person is healthy, then he or she can safely obey him.

There is an opinion that the protein diet can harm the kidneys.This is not entirely true.It can only harm people with serious problems with these organs (especially kidney failure).Such diets are excessive unhealthy buds, as it is difficult for them to filter large amounts of nitrogen, contained in amino acids.

In other cases, increased protein content in the diet affects the functioning of this important organ.However, many nutritionists and doctors do not recommend protein diets to people:

• who are sick with diabetes;
• hypertension.

Carefully, it is necessary to sit on it to people suffering from severe chronic liver disease (hepatitis) and gastrointestinal tract (pancreatitis, Crohn's disease).This pathology can prevent the absorption of protein if they enter the body in an increase in volume.

Sometimes the protein diet causes dehydration.This is all related to the same nitrogen, to eliminate which the body needs to use more fluid.That's why everyone who eats a lot of protein is important to add it over time.

How much time is better to undergo protein nutrition

It is not desirable to live a protein diet for a long time.The best option is to sit on it for 2-3 weeks, and then rest for several months.Otherwise, kidney problems may be (especially if there is a tendency for this).In some cases, the stones also appear in it.However, this is rare.

Protein diet for weight loss: Reviews

Using a protein diet in 2-3 weeks, it is really possible to reset up to 8 kg.This is shown by many reviews on a variety of popular internet forums dedicated to a healthy lifestyle.

However, not all reviews are positive.However, this is not strange enough in this regard, because people have different health conditions, they experience a variety of physical activity.Therefore, not everyone is well received by the protein diet for weight loss.Reviews are said about this.

In particular, many have complained that they managed to lose weight, but their weight had returned literally in a few weeks.To avoid this, you must try to leave the diet gradually, do not eat too much.

It is the best and after finally continuing to use simple carbohydrates (sugar, sugar -gula), as well as saturated and transgenic fats, which are abundant in processed meat products such as smoke sausages.

If an additional pound is returned, then it will not hurt to check the health condition.Often, a person gains weight because he has a "slice", which does not work on the full thyroid gland.

People in the forum complain that it is difficult to withstand a diet - dizzy heads, no strength.The reason here is, apparently, not on the diet itself, but again, in health problems.

Similar symptoms often occur in people whose body is not iron, potassium or vitamin D.

Protein diet is a great way to lose weight quickly.It helps remove extra pounds, but at the same time does not force hunger and does not cause muscle mass loss.