protein diet

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. Proteins are of 2 types: 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 dangerous fats of animal origin. For people on a diet, it is very important to correctly compose their diet so that it is balanced. A diet consisting of 60% animal and 40% vegetable proteins will be optimal.

Diet Features

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

1. Proteins saturate the body of people who are constantly at work or play 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 nutrition 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 period for dieting is 14 days. Such a 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 result obtained, you need to gradually exit the nutrition system, excluding fatty, fried and sweet foods.
3. It is recommended to repeat the diet no more than after 6 months.
4. Foods containing protein require important recommendations from losing weight. 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 regimen and consume non-carbonated water in sufficient quantities.
5. The total number of calories from food should be about 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 makes it possible to enjoy the taste of your favorite dish (in a small amount) and will allow you to maintain a stable weight.

Recommended and prohibited products.

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

1. Meat of chicken and turkey, beef, offal. For a diet, foods need to be boiled or stewed. Most often used chicken meat without skin. It is well absorbed, and there are no problems with its preparation.
2. Lean fish. It contains the right amount of protein and trace elements that are 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 spent.
4. Buckwheat and oatmeal, bread (rye, black, whole grain).
5. Boiled eggs. The protein they contain is easily digestible and nutritious.
6. Vegetables that include a minimum 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 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 dishes that easily turn into fat:

1. First of all, you need to exclude sweets. Even fruits can 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 Schedule

The power system should be carried out in this way:

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

Diet menu for 10 days.

The dishes indicated in the table, losing weight independently distribute and alternate during the entire meal time. The recommended protein diet menu for 10 days 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	Herbal tea without sugar Whole grain bread	An ear that does not contain potatoes, Cabbage salad.	Kefir fat free Grapefruit	Low-calorie cottage cheese
3rd day	Unsalted tea	Boiled beef, Raw vegetables	Kefir, Orange	Beet-Cabbage Salad
4th day	Green tea without sugar Rye bread croutons.	Lean fish stew with vegetables	Cheese "Tofu" Apple	boiled eggs, Grated carrot
5th day	Natural coffee without sugar	Boiled beef, Cabbage and cabbage salad	Skimmed milk	Fat-free cottage cheese
6th day	Tea without sugar	beef broth, beetroot salad	Kefir, Grapefruit	boiled chicken, Tomato
7th day	Tea, Rye crackers	fish with vegetables, Whole grain bread	Cheese "Tofu" Apple	Vegetable salad
8th day	Natural coffee without sugar	boiled chicken fillet, Crackers	Kefir or ryazhenka, Citrus	Carrot salad, Scrambled eggs
9th day	unsweetened drink	Ear without potatoes Raw vegetables	low fat cheese	Vegetable salad
10th day	Tea without sugar	Chicken meat without skin 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. 14-day observance of it 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	Fish baked, fried or steamed
2nd day	Sugar free coffee, Rye croutons	boiled fish, Vegetable salad	Boiled beef (250g. ), A glass of kefir
3rd day	Sugar free coffee, Rye croutons	fried zucchini, green apples	2 hard 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, grated carrots	Fish boiled, baked 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, grated carrots
7th day	Unsweetened tea (green or herbal)	Boiled veal or beef (250g. ), Fresh fruits	Dinner on one of the days except the 3rd

The second week of the protein diet menu for 14 days assumes the same diet, that is, it repeats the first 7 days. Be sure to observe the drinking regimen. You can drink green and herbal tea, water. It is completely forbidden to drink alcoholic beverages so as not to create a load on the liver.

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

Advantages and disadvantages of a protein diet.

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

1. The nutrition system allows you to carry out 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 is tightened, cellulite is reduced and the condition of hair, skin and nails is improved.
6. The protein diet menu contains a lot of fiber, which allows you to improve the functioning of the intestines.
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 rate of weight loss with this nutrition system is not lightning fast, and it allows you to maintain a stable weight after you exit it.

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

1. The use of protein for a long time leads to the leaching of calcium and other trace elements from the body, which negatively affects the health of the skeletal system.
2. Decreased performance due to the minimum amount of carbohydrates in the diet.
3. There is increased irritability due to the lack of fat in the diet - the main building material for nerve cells.
4. Problems with blood clotting, the formation of blood clots.
5. Protein nutrition can lead to disruption of the kidneys and digestive tract.
6. It is not recommended to eat in this way for people who are 60 or more years old.
7. Bad breath caused by excess protein food.

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

Contraindications.

Any nutrition 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.

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

A protein diet for every day is contraindicated in such cases:

1. Diseases of the excretory system;
2. Elderly age;
3. When expecting a baby and during lactation;
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 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 nutrition system.

Useful tips to improve the effect.

Nutritionists suggest how to lose weight on a protein diet without damage and harm to health. Just sticking to a diet may not be enough to get an effective result.

It is necessary to use 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 comply with such a nutrition system.
3. You should consume multivitamins throughout the entire period of the diet.
4. When dizziness attacks occur, it is necessary to increase the intake of carbohydrates and fats into the body. It is allowed to add oatmeal to the morning menu.
5. It is best to refuse a protein diet if you feel worse.
6. During the period of weight loss, you can not take any medications.
7. You should discuss the diet with a specialist.
8. You need to eat strictly on time.
9. You should keep counting calories: spend more than you consume.
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. Volumes of dishes: drinks (200 mg), other dishes (150 g) and fruits (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, go to fitness, aerobics or Pilates.

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