Protein diet

The protein diet is a common nutritional system that helps to cope with excess weight. As the name suggests, this diet is based on protein. At the same time, the amount of fats and carbohydrates decreases. As a result, the metabolic processes in the body change. He must burn a lot of fat for energy.

Principles of a protein diet

Protein is essential for the proper functioning of the body. Muscle tissues, organs, blood cells and immune bodies are formed from this substance. It is also included in the structure of the skin, hair, nails.

The main functions of proteins are as follows:

1. Structural.Protein is considered the building block of the body. They are found in bones, hair, skin and muscles.
2. Exchange and enzyme.The basis of hormones and enzymes is pure protein or its combination with other elements.
3. Transport.Proteins carry important building blocks to organs and cells. These include molecules, ions, nutrients. Thus, hemoglobin carries oxygen to the cells of the body.

Protein is essential for the proper functioning of the immune system. They provide reliable protection against infection. In addition, these substances support beauty and youth. This is due to the renewal of elastin and collagen fibers.

Protein substances enter the human body from animal feed. It contains many valuable amino acids that the body needs.

Plant proteins do not provide the body with enough amino acids. In addition, they can combine with other substances. This allows you to get a complete protein.

When there is a lack of protein in the body, metabolic disturbances occur. The basic principle of a protein diet is to replenish the body with important substances necessary for its normal functioning. In a normal diet, the amount of protein is usually 12%. During the diet period, this figure increases significantly due to a decrease in the volume of fats and carbohydrates.

Characteristics of the protein diet

It's pretty easy to follow a protein diet. This is due to the possibility of its adaptation to personal preferences and taste wishes of a person.

To achieve good results, you need to follow the following characteristics of the protein diet:

1. Record menu.To do this, you need to start keeping a food journal. This can be done manually or using a special program.
2. Discover the protein standard.To do this, you need to focus on your body weight.
3. Maintain protein balance.In the menu you can include products with the necessary amino acids.
4. Controls the lower limit of the protein standard.Even outside of the diet, the body must receive the required amount of protein. The average is 30 years.
5. Monitor the biological value of proteins.It is better to give preference to fresh meat, eggs, dairy products. In this case, it is better to avoid processed foods in the form of bacon, sausage, ham.
6. Combine protein with herbs and vegetables.The diet should contain a sufficient amount of vegetables, fruits and herbs.

Benefits of a protein diet

The benefits of a protein diet are that it not only helps in weight loss, but also in achieving the following results:

1. Increase muscle mass.The combination of protein and strength training is considered particularly effective.
2. Reduces age-related muscle loss.Over the years, many people lose muscle mass. If you include protein shakes in the menu, you can avoid such losses.
3. Strengthen the bones.The protein diet helps prevent the development of osteoporosis, which often occurs in women. This food system minimizes risk by 69%.
4. Accelerates the healing of wounds.Eating protein foods normalizes recovery processes after injuries or surgeries.

The harms of a protein diet

The bad thing about a protein diet is that meat can be high in calories. Therefore, the uncontrolled use of protein can cause weight gain. It is recommended to carefully count calories and avoid exceeding the daily volume.

Heavy carbohydrate restriction can be very stressful on the body. Sugar keeps the brain active. If you give it up completely, there is a risk of a worsening mood and decreased concentration.

Lack of fiber in the diet and increased protein digestion cause constipation. To minimize stress on the kidneys, you need to drink plenty of fluids. In addition, vegetables and herbs should be present in the diet.

Other disadvantages of a protein diet are:

1. Increased load on the kidneys.When a large amount of protein is consumed, the oxidation of its elements - amino acids - causes an increased load on the kidneys. In addition, such a power system can lead to the appearance of stones.
2. Threat of metabolic disturbances.During the processing of amino acids, by-products are synthesized that prevent the oxidation of fatty acids. With a large amount of fat in the diet, the body accumulates under-oxidized substrates. They disrupt the action of insulin and increase the risk of metabolic disorders.
3. Lack of vitamins and minerals.This risk is only relevant for rigid diets high in protein. Therefore, nutritionists do not advise to completely exclude fruits, vegetables and grains from the diet. If this is not possible, it is worth taking additional vitamins.

Foods allowed and prohibited as part of a protein diet

So that a protein diet for weight loss does not harm the body, you must follow these recommendations:

• drink enough fluid - at least 2 liters;
• drink multivitamins;
• consumes at least 1200 Kcal per day.

The list of foods allowed in a protein diet includes:

• lean fish;
• offal;
• skinless poultry meat - it is better to give preference to chicken, turkey;
• low fat dairy products;
• seafood;
• veal and beef;
• apples and citrus;
• cucumbers, tomatoes, cabbage;
• cereals;
• egg whites;
• mineral water, tea and coffee without added sugar.

Foods prohibited in the protein diet are:

• bakery products;
• candy;
• canned foods;
• fatty dairy products;
• semi-finished products;
• sweet fruits;
• fruit juices, sweetened carbonated drinks;
• starchy vegetables;
compotes
• ;
• sugar and its analogues.

The way the food is prepared is also important. It should be steamed, boiled, baked. Do not fry food in oil and do not pour it over fatty sauces. To improve the taste of dishes, it is allowed to use herbs, salt, soy sauce, pepper. You can also use lemon juice and balsamic vinegar.

Protein diet for pregnant women

During pregnancy, the need for protein foods increases dramatically. Most of the amino acids are devoted to the development of the child. Many people are convinced that such a nutritional system involves only serious restrictions. However, a protein diet for pregnant women involves the regulation of these substances in the diet.

During the gestation period, it is recommended to consume up to 2 to 2, 5 g of protein products per 1 kg of weight. This means that the daily rate should be around 100-120g.

At the same time, other foods should definitely be present in the diet. Both fats and carbohydrates should be consumed. They are necessary for the full development of the child. In this case, it is worth giving up sugar, bread, pastries.

Each meal should only include one serving of protein foods. With an excess of these substances there is a risk of overloading the body with their decay products. This significantly increases the load on the liver and kidneys.

Contraindications of the protein diet

The protein diet has contraindications in such situations:

• is ​​over 45 years old;
• tendency to form blood clots;
• kidney disease;
• pregnancy;
• lactation.

Protein diet for weight loss: menu of the week

The Protein Weight Loss Diet includes the following menu for the week.

Day 1

1. Breakfast:may consist of cottage cheese or unpolished rice with chicken, tea or coffee.
2. Second breakfast:you can eat an apple.
3. Lunch:you can eat boiled breast with a piece of whole grain bread.
4. Afternoon snack:plain yogurt.
5. Dinner:may include poultry or fish with a vegetable salad.

Day 2

1. Breakfast:it is worth eating yogurt and drinking tea.
2. Second breakfast:eat a few sugarless cheesecakes or an orange.
3. Lunch:you can eat beef or turkey. Steamed vegetables are suitable as a side dish.
4. Afternoon snack:you can drink kefir.
5. Dinner:Eat baked fish with vegetables.

Day 3

1. Breakfast:it is worth eating 3 proteins or cottage cheese. For drinks, tea or coffee is suitable.
2. Lunch:Any fruit can be used except banana.
3. Lunch:you need to prepare a meat soup. A turkey with unpolished boiled rice will also work.
4. Snack:eat an apple.
5. Dinner:Coleslaw and beef are well worth eating.

Day 4

1. Breakfast:may consist of buckwheat porridge in milk.
2. Lunch:may include grapefruit.
3. Lunch:it is worth eating asparagus and chicken fillets.
4. Afternoon snack:you should drink a glass of fermented boiled milk.
5. Dinner:may include vegetables and boiled fish.

Day 5

1. Breakfast:Eat boiled chicken with coleslaw and cucumber salad.
2. Lunch:can consist of an apple and an orange.
3. Lunch:A steamed fish or vegetable soup is worth eating.
4. Snack:may include natural yogurt.
5. Dinner:A beef and vegetable salad is very good.

Day 6

1. Breakfast:it is worth eating a protein omelet and drinking tea or coffee.
2. Lunch:Any citrus fruit will do.
3. Lunch:you can eat veal or chicken steak and vegetables.
4. Afternoon snack:it is worth drinking a glass of kefir.
5. Dinner:may consist of baked fish and salad.

Day 7

1. Breakfast:is ​​worth eating cottage cheese. It is also allowed to drink tea or coffee.
2. Second breakfast:you can eat an apple.
3. Lunch:you can eat boiled beef and vegetable soup.
4. Snack:fromage blanc.
5. Dinner:may consist of chicken salad and vegetables.

Subject to such a nutritional system, there should be 4-6 meals per day. The first meal should take place half an hour after getting up. You need to have dinner 3 hours before going to bed. During the day it is worth drinking 1. 5 liters of water.

Protein diet for 14 days: menu

If you are planning a protein diet to lose weight for 14 days, you should focus on the following menu:

1. Food should be eaten 5-6 times a day. The first time it is recommended to do it half an hour after getting up, the last - 3 hours before bedtime. Carbohydrates can be eaten for up to 2 p. m.
2. Breakfast may include a portion of complex carbohydrates. This will require 4 tablespoons of boiled cereal - oatmeal, buckwheat, brown rice. It is also normal to eat a slice of whole grain bread. In addition, eat protein - 100 g of boiled fillet, 30 g of nuts, 1 egg, yogurt.
3. In the morning you should eat fruit as a snack. Apples, tangerines, or oranges are great options.
4. In the afternoon, protein foods should be combined with starch-free vegetables. These include tomatoes, cucumbers, lettuce, cabbage.
5. It is recommended to season salads with 30 g of vegetable fat. The rest of the food is prepared without oil.

Protein Diet Recipes

For such a nutritional system to be beneficial, protein diet recipes must be tasty and varied.

Cream of egg soup

This dish requires:

• 300 g of spinach;
• 400 g of chicken fillet;
• 2 eggs;
• 150 ml of milk;
• spices, salt, parsley.

Preparation:

1. First, boil the meat in 2 liters of water.
2. Then take it out and cut it into cubes.
3. Add the chopped spinach to the broth and cook until tender.
4. Pour the soup into a blender, add the milk, meat and eggs and beat until creamy.
5. When ready to serve, garnish with parsley and hard-boiled egg.

Protein salad

To cook you need:

• 3 eggs;
• 400 g of Chinese cabbage;
• 1 chicken fillet;
• 1 cucumber.

To refuel:

salt of
• ;
plain yogurt
• ;
• mustard.

Preparation:

1. Crush all the ingredients.
2. Combine dressing ingredients in a separate bowl.
3. Pour the mixture into the salad and mix well.
4. Sprinkle the protein salad with lemon juice before serving.

Protein ice cream

To cook you need:

• 1 packet of low-fat cottage cheese;
• half an orange;
• 1 apple;
• vanilla.

Preparation:

1. Cut the orange and apple into quarters.
2. Mix the fruit with the curd.
3. Add a little vanilla and beat until smooth.
4. Put in the freezer for 30 minutes. The finished dessert tastes like popsicles.

Quitting a protein diet

To save the results obtained, it is necessary to exit the protein diet correctly.

To do this, it is recommended to respect the following rules:

1. Avoid sweets and heavy foods for 2 weeks after dieting. In this case, preference should be given to light meals. If it is difficult to do without sweets, you can add a spoonful of honey to the oatmeal.
2. Drink unsweetened tea. You need low-fat grains and dairy products.
3. Vegetables and lean meats are recommended for lunch. Fish, beef, and chicken will be great options. You can also eat various stews. Fruits are also helpful. Among the drinks, you can choose green tea or herbal teas. The eggs are great.
4. Dinner can be quite light. A vegetable salad with a boiled egg or a piece of meat is a good option. If you feel a strong hunger before bed, you need to drink 250 ml of low-fat kefir.
5. Among sweets, honey and fruit should be preferred. It is also okay to eat yogurt. In all cases, these products should be consumed in the morning.

Protein diet: nutritionists advice

Reviews of nutritionists on the protein diet for weight loss are positive:

1. “The main benefit of this diet is the feeling of fullness it provides. At the same time, protein foods quickly shed excess weight. The disadvantages include the risk of loss of elasticity of the skin and impaired kidney function. "
2. “Any dietary restriction should be taken very seriously. The diet should not completely exclude vegetables and fruits. Only in this case will it be possible to lose weight without harm to health. "

Protein Diet is a popular nutritional system that helps shed excess weight and replenishes the body with vital energy. To achieve good results and avoid negative consequences, it is necessary to strictly adhere to the recommendations of nutritionists. Before following the diet, be sure to read the list of contraindications.