Protein diet for weight loss menu for a week and its features

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

Why is the protein so important for the body

It is from the protein:

• Human bones, muscles, skin, hair are formed.They are constantly updated, need a new receipt of proteins;
• The “chemical messengers” of hormones are synthesized, which help various body systems to work hard;
• Also from proteins, enzymes involved in countless metabolic processes are synthesized;

Proteins improve the operation 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 proteins.It contains optimal proportions all 9 essential amino acids.Plus animal food is well absorbed (90-95%).In plant products, it is less and less balanced.

If you limit the diet only by carrots, cereals, potatoes and cabbage, the body will begin to experience a lack of proteins.To avoid this, supporters of a vegetarian diet need to constantly eat a lot of plant foods, including a variety of legumes, whole grain, nuts and cereals.

Protein diet and weight loss

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

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

Thanks to the proteins, a feeling of saturation is not only longer maintained, but more calories are also burned.Not so long ago an interesting study was conducted.Its participants were 50-60 year old women.

The results showed that women, in whose diet, protein prevailed, were able to lose 50% more weight in comparison with the ladies, in the menu of which the main place was assigned to carbohydrates.Protein diet for weight loss is more effective than other types of nutrition.

Protein weight loss and stable muscle mass

If you eat mainly carbohydrate products, muscle mass begins to inevitably decrease.Protein does not cause this effect.This is especially important for the elderly, in whom muscle mass tends to decrease.

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

Protein 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 which it is very important to maintain muscle mass.

Experts advise people of pre -retirement and retirement age to use at least 1.3 grams of protein in terms of a kilogram of weight.

Nutritionists recommend a healthy young man on a day to eat about 1.5 grams of protein per kilogram.Thus, an individual weighing 70 kg should eat approximately 90-120 grams of protein per day.

At the same time, it is important to consider whether a person is engaged in sports, how many physical exertion he has.If a little, then the use of protein should not exceed 1 g per kilogram of weight.

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

What is important to use with protein

Everyone who wants a protein diet to be effective and useful, follows:

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

However, the use of fruit juices and compotes must be minimized.

Which products are better not to consume

From the diet should be removed:

• Products with a high content of saturated and transgenic fats.The first is especially a lot in red varieties of meat (pork, lamb), margarine is replete with the second;
• canned and processed meat products with excess salt (like smoked sausages and sausages).
• It is necessary to minimize the use of simple carbohydrates (white bread of the highest grade, sugar, sweets, pastries, chocolate).They “burn” very quickly, causing the appearance of a feeling of hunger;
• You should refuse food fried in oil.She is too high -calorie;
• 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, varieties of cheese with a high fat content.

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

What plant products should be present in a protein diet

In a diet based on proteins, the following plant products should dominate:

1. Vegetables (with a slight starch content).Broacli cabbage is especially rich in proteins.There are only 30 calories in 100 grams of product and as many as 3 grams of proteins.You should also use Brussels cabbage, greens, eggplant, bell pepper, tomatoes and zucchini.But the potatoes and corn, in which there is a lot of starch, is better to use at a minimum.
2. Dry fruits and fruits (especially unsweetened or sour-sour, in which there are not a lot of sucrose).
3. Soy (including tofu cheese) and other legumes.The lentils are especially useful.In 200 g of lentils only 200 calories and as many as 20 grams of protein.
4. Olive oil (but not more than 4 tablespoons per day).Sunflower oil is better not to use at all.
5. Whole wheat bread.
6. Groups (oatmeal, buckwheat, rice).Especially a lot of proteins in oatmeal.In a conventional portion, they contain 10-15 grams.But there are few calories in it - only 300.
7. Nuts.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 that are accompanied by a constant feeling of hunger.

What 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 briges, turkey, lean parts of other meat varieties).The product must be eaten without a skin.Chicken brigade is especially useful.In one of its 200-gram portions of only 300 calories, and the protein is as much as 50 grams.
2. Seafood, including fish varieties rich in vital omega acids (tuna, salmon).In 150g tuna 200 calories and 40 grams of protein.
3. Dairy products with a minimum of fat (kefir, yogurt, cottage cheese).200 g of skim cottage cheese contains 25 grams of protein and 200 calories;
4. Protein eggs.It consists almost completely of protein.In addition, egg protein contains antioxidants important 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 protein diet menu for a week.The following is a diet that many famous nutritionists consider optimal.

Monday

• Breakfast.2 squirrels of eggs, one slice of whole grain bread.
• Snack.One pear.
• Dinner.Low -calorie grain 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.One pear.
• Dinner.Salmon 120 g, salad of greenery with olive oil and vinegar;
• Afternoon snack.One apple.
• Dinner.120 g of boiled turkey, broccoli.

Wednesday

• Breakfast.Ovsyanka, 150 g of yogurt (preferably Greek skim), 50 g of nuts (walnut or arachis).
• Snack.One orange.
• Dinner.120 g of beef with sweet Bulgarian pepper.
• Afternoon snack.One plum.
• Dinner.A salad of brown rice and 100 g of chicken breast.

Thursday

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

Friday

• Breakfast.100 g of cottage cheese, 50 g of walnuts.
• Snack.One apple.
• Dinner.120 g of salmon.Carrot salad.
• Afternoon snack.150 g of low -fat kefir.
• Dinner.Chicken 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 shrimp.A salad of stew onion 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 nuts;
• Afternoon snack.One orange.
• Dinner.150 g of boiled salmon and salad of greenery.

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

Squirrel diet for the fair sex

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

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 therefore are excellent for women.

Fish soup

To prepare this dish, you need:

• white fish fillet (300 g);
• cauliflower (the same);
• yogurt;
• bulb;
• A little salt and pepper.

Preparing 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 to the pan and cook;
• During cooking, add yogurt and lemon juice.

Protein salad

For its preparation, you will need:

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

We cook protein salad like this:

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

Baked omelet from cottage cheese

He is preparing from:

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

We do the omelet like this:

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

Puding from cottage cheese

To prepare it, you need:

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

You will also need 50 g of lemon juice.

We create pudding like this:

• We take out the seeds from apples, fractions 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 proteins, mix with everything else;

We bake in the oven 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 safely adhere to her.

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

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

• who are sick with diabetes;
• hypertension.

With caution, it is necessary to sit on it to people suffering from severe chronic liver diseases (hepatitis) and gastrointestinal tract (pancreatitis, Crohn's disease).These pathologies can prevent the absorption of proteins if they enter the body in increased volumes.

Sometimes a protein diet causes dehydration.This is all connected with the same nitrogen, to get rid of which the body has to use more fluids.That is why everyone who eats a lot of protein is important to replenish it in time.

How much time is better to be on protein nutrition

It is undesirable to be on a protein diet for a long time.The best option is to sit on it for 2-3 weeks, and then take a break for several months.Otherwise, kidney problems are possible (especially if there is a predisposition to this).In some cases, 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 reset up to 8 kg.This is indicated by numerous reviews on various popular Internet forums devoted to a healthy lifestyle.

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

In particular, many complain that they managed to lose weight, but the weight has returned literally in a matter of weeks.To avoid this, you must try to leave the diet gradually, do not overeat.

It is best and after its end to continue to use simple carbohydrates (sugar, sweets), as well as saturated and transgenic fats, which abound in processed meat products like smoked sausages.

If extra pounds are returned anyway, then it will not hurt to check the state of health.Often, a person gains weight due to the fact that he has a “sluggish”, which does not work on the full thyroid gland.

The people on the forums complain that it is difficult to endure the diet - the head is dizzy, 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 loss of muscle mass.