Protein diet - summary, pros, food and menu

24 September 2021

There are many variations of the technique. Any of them contain protein foods with a limited amount of carbohydrates and fats. Protein is needed for the normal functioning of the body. For those who cannot live without meat, the nutritional system for weight lossPreviously, it was known as mono-diet. However, thanks to the development of nutritionists, the diet has become the most gentle way to normalize weight.

The correct protein diet menu has positive properties and allows you to lose weight in a short time. The main thing is to eat protein-rich foods. After all, they are needed for normal metabolism. The body does not accumulate proteins in the body on its own. Therefore, they are regularly included in the diet. This does not happen with a normal diet, so they are consumed continuously. If this does not happen, then the muscle mass is reduced, because the internal organsProteins are taken from it for normal functioning. The body degrades and the skin becomes dry.

If you follow this nutrition system for weight loss for 14 days, the weight will not come from the reduction of muscle mass, but from the burning of body fat. Its adherence is suitable for those who are afraid of feeling hungryWith this type of diet anorexia cannot occur, and the muscles do not atrophy. After that the body losing weight becomes slim and fit.

For weight loss, the protein diet menu is very effective, and the mechanism of its effect on the body has been thoroughly studied and scientifically proven. The power system initiates the following processes:

The body does not get fat and carbohydrates, and has to store fat located on the hips, abdomen and buttocks. These places are the most troublesome for women.
To assimilate protein, the body needs a lot of energy, which will be met by burning subcutaneous fat.
Protein food creates heat production that speeds up metabolic processes.

If a person wants to lose weight, a protein diet will help to do this without harm to health. It is possible to choose the required duration of the food system and the option of favorite dishes.

Protein standards

A person needs 0. 8 g of protein per kilogram of body weight per day. However, many well-known nutritionists believe that this amount is not enough for the body. Especially for the elderly, who have muscle mass. Maintaining it is very important.

Experts recommend pre-retirement and people of retirement age to consume at least 1. 3 grams of protein per kilogram of weight.

For a healthy young man, nutritionists recommend eating about 1. 5 grams of protein per kilogram per day. Thus a person weighing 70 kilos should consume about 90-120 grams of protein per day.

dietary features

The power system has some features that all those looking to lose weight should take into account:

Proteins saturate the body of those who are constantly working out or playing sports. Such a diet may be suitable for women who are expecting a child. A simple protein diet menu includes meat, fish and dairy. Recipes are characterized by consumption. Nutrition system can be beneficial for those who want to lose weight without harm to the body and stress.
The maximum duration of adherence to the diet is 14 days. This period will allow you to normalize weight without harm to the body. Protein weight loss results are characterized by stable performance. To consolidate the result obtained, you should eat fatty, friedAnd there is a need to leave the nutritional system gradually, excluding sweet foods.
It is recommended to repeat the diet no more often than after 6 months.
Protein-rich food requires important recommendations for losing weight. The work of the excretory system is activated during the diet, which can lead to complications. Therefore, at this time, adhere to the drinking regime and non-carbonated waterIt is necessary to consume sufficient quantity.
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 weakening of the immune system.
The menu of a protein diet for weight loss for the day gives you the opportunity to enjoy the taste of your favorite dishes (in moderation) and allows you to maintain a stable weight.

Vegetable salad and fish on a protein diet

With this food system, the feeling of hunger does not have to be constantly experienced, the diet is unlimited and varied.

Turkey Rolls with Spinach on a Protein Diet

Who is this diet for?

We already know that a protein diet can affect muscle growth, and a lack of carbohydrates forces us to take energy from fat stores. That's whyIn combination with regular intense training, the quality of our body improves, relief is highlighted.

Most often, athletes, professional athletes and those who want to get the most toned body resort to "drying". But boys and girls, seeing enough "jocks" in the gym, sometimes do not understand thatThere is no great need to go on such a diet in everyday life.

A similar diet is suitable for you if you:

want to lose a lot of pounds;
Going on vacation to the sea and want to look stunning while you are a little overweight;
planning a photo session;
an athlete and you need to dry to lose weight;
Bodybuilder.

Basically, this ends the list of situations in which a protein diet may be needed. But if you feel that you have other reasons to sit on it, we would kindly urge you to adopt your diet wisely. it is said.Do not deplete your body in any way and think about all your meals in advance. . .

Recommended and prohibited foods

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

Chicken and turkey meat, beef, offal. For the diet, foods must be boiled or stewed. Most often, skinless chicken is used. It is well absorbed, and its preparation requires noNot a problem.
Lean fish. Contains the right amount of proteins and trace elements, which are important for the normal functioning of the body.
Cheese and dairy products. To digest the casein present in their composition will require efforts from the body. As a result, a lot of calories are wasted.
Buckwheat and oatmeal, bread (rye, black, whole grain).
Boiled eggs. The protein present in them is easily digestible and nutritious.
Vegetables that contain a minimum amount of starch (cucumbers, cabbage, celery).
Citrus fruits (oranges, grapes), sour apples.
Tuna canned food. These contain a large amount of protein and minimal composition of fats.

The drinking regime requires special attention. You can include herbal teas, freshly squeezed juices from vegetables and fruits, purified water.

When creating a protein diet menu for a week, it is necessary to limit the content of those foods in the diet that can easily turn into fat:

First of all, you need to exclude sweets. Even fruits can ruin the result, not to mention cakes, cookies and pastries.
Fried, fatty foods and pasta should be completely excluded from the menu.
Carbonated drinks, compotes and juices are also not recommended during the diet period.
A lot of starchy vegetables (potatoes, legumes, peas).

Refusal from such products will allow you to achieve tangible results in a short time.

Salad with avocado and egg on a protein diet

diet schedule

The power supply system should be done in this way:

It is best to divide the menu for every day into several receptions (5-6). Drink a glass of pure water in the morning on an empty stomach. Have the last meal 3 hours before bedtime.
You can eat a small amount of oatmeal and whole grain bread before lunch. You can eat fruits (apples, oranges).
Lunch consists of a protein meal in combination with raw vegetables or salad.

When losing weight in a protein diet menu, it is important to have the right combination of dishes. This will lead to a positive result. The power system will get rid of 10 kg of excess weight in 2 weeks. To do this, you must strictly follow all the recommendations.

How to get off this diet properly

Your body is accustomed to receiving some substance every day. On the first day after the end of the diet you do not need to pounce on cakes and buns.you need to go slowly, while still trying to maintain the acquired habit of not eating fast carbohydrates.

Gradually introduce cereals, more vegetables and dairy products with a high percentage of fat into your diet. You can buy some dark chocolate, previously forbidden fruits - bananas, persimmons, apricots, as well as dried fruits.

pay attention!The process of weaning off the diet can take from 3 to 5 days, so there is no need to rush. It is important to give the body time to rebuild and not to load it immediately with a large number of new nutrients.

diet for 7 days

The diet system for a week is designed in such a way that during the period of adherence a person does not have a feeling of hunger. The dishes are easy to prepare. The protein diet menu for weight loss for a week includes:

Breakfast. Cheese (160 g), tea (green or herbal), half an orange.
Dinner. Chicken breast (170 g), whole grain bread.
Afternoon snack. One glass of low fat curd.
Dinner. Boiled fish (200 g), vegetable salad (170 g).

On all other days you should continue to eat in the same way. During the week, the protein diet menu is supplemented with cottage cheese, kefir and boiled eggs. You should also eat alternative foods, taking into account their caloric content.

Vegetables are lightly cooked and cooked into stews and soups. They can be used as snacks throughout the day. It is best to consume vegetables that are not starchy.

A similar regimen can be used for the 14-day diet. In this case, you can get the most effective option.

What animal products are included in the protein diet?

A protein-based diet should include the following animal products:

Lean white meat (chicken breast, turkey meat, lean parts of other varieties of meat). The product should be eaten without the skin. Chicken breast is especially useful. It has only 300 calories in a 200-gram serving, and 50Contains protein up to a gram.
Seafood, including fish varieties, are rich in essential omega acids (tuna, salmon). 150 grams of tuna contain 200 calories and 40 grams of protein.
low-fat dairy products (kefir, yogurt, cottage cheese). 200 grams of low-fat cottage cheese contains 25 grams of protein and 200 calories;
Egg white part. It is almost entirely composed of protein. In addition, egg white contains important antioxidants for the body, which protect the human body from aging.

Diet menu for 10 days

Dishes, as indicated in the table, distribute freely to reduce weight and alternate during the entire feeding time.

The recommended protein diet menu for 10 days is shown in the table below.

Day	Breakfast	dinner	afternoon snack	dinner
first day	unsweetened herbal tea	Chicken Breast, Stewed Cabbage, Green Apple	low fat kefir	boiled fish, salad
second day	sugar free herbal tea, whole grain bread	Ukhaa, which does not contain potato, cabbage salad	fat-free kefir, grapes	low calorie cottage cheese
day 3	unsweetened tea	Boiled Beef, Raw Vegetables	kefir, orange	Beet and Cabbage Salad
fourth day	Sugarless Green Tea, Rye Bread Croutons	Steamed lean fish with vegetables	Tofu Paneer, Apple	boiled eggs, grated carrots
5th day	natural coffee without sugar	Boiled Beef, Cabbage and Carrot Salad	skimmed milk	fat free cottage cheese
the sixth day	unsweetened tea	Beef Broth, Beet Salad	kefir, grapes	Boiled Chicken, Tomato
7th day	Tea, Rye Rusk	Fish, whole grain bread with vegetables	Tofu Paneer, Apple	vegetable salad
8th day	natural coffee without sugar	boiled chicken fillet, croutons	kefir or fermented baked milk, citrus	Carrot Salad, Soft Boiled Eggs
9th day	unsweetened drink	Uncooked potatoes, raw vegetables	low fat cottage cheese	vegetable salad
10th day	unsweetened tea	Skinless Chicken Tomato Salad	Apple	boiled lean fish

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

Menu for 2 weeks

It is the longest-lasting nutritional system that provides an effective, stable result. Its compliance for 14 days will not give a person any discomfort and unpleasant sensations.

Recommendations for a protein diet (menu for 14 days):

Day	Breakfast	dinner	dinner
first day	unsweetened black coffee	2 hard boiled eggs, stewed cabbage, a glass of tomato juice	cooked, fried or boiled fish
second day	Sugar-Free Coffee, Rye Croutons	Steamed Fish, Vegetable Salad	boiled beef (250 g), a glass of kefir
day 3	Sugar-Free Coffee, Rye Croutons	Zucchini fried in oil, green apples	2 hard-boiled eggs, cabbage salad, boiled beef (200 g)
fourth day	black coffee without sugar	Salad of 3 boiled carrots, cottage cheese (15 g)	Fruits or berries other than grapes and bananas
5th day	fresh grated carrots	Boiled, cooked or steamed fish, a glass of tomato juice	Fruits or berries, except grapes and bananas
the sixth day	black coffee without sugar	Salad with boiled chicken, vegetables	2 boiled eggs, freshly grated carrot
7th day	Unsweetened tea (green or herbal)	boiled veal or beef (250 g), fresh fruit	Dinner on any one day except the third day

The second week of the protein diet menu for 14 days assumes the same diet, that is, repeats the first 7 days.

Be sure to follow the drinking regime. You can use green and herbal tea, water. It is completely forbidden to drink alcoholic beverages, so as not to put stress on the liver.

The first meal consists only of liquid in the form of tea or coffee. During the meal, do not overeat, it is best to stop it with a feeling of mild hunger.

Advantages and disadvantages of protein diet

Everyone who wants to lose weight can diversify the menu by including their favorite vegetables or unsweetened fruits. The positive qualities of this system include:

The nutrition system allows intense sports, which is difficult for other effective and quick ways to lose weight.
The diet is practically not accompanied by a feeling of hunger, since the time of digestion of protein foods is 4 hours.
Body weight returns to normal.
The immune system is strengthened.
The body recovers. Skin tightens, cellulite is reduced and the condition of hair, skin and nails improves.
The protein diet menu contains a lot of fiber, which helps to improve the functioning of the intestines.
Due to the presence of protein rich foods in the diet, the muscles do not get exhausted.
Minimal manifestations of fatigue, lethargy and dizziness, which are typical for other diets.
The rate of weight loss with this food system is not rapid, and it allows you to maintain a steady weight after you quit it.

If you stick to a protein diet for long-term weight loss, there may be some negative consequences:

Long-term use of protein leads to the leakage of calcium and other trace elements from the body, which negatively affects the health of the skeletal system.
Decreased performance due to the minimal amount of carbohydrates in the diet.
Irritability is increased due to a lack of fat in the diet - the main building material for nerve cells.
Blood clotting problems, blood clotting problems.
Protein nutrition can lead to disruption of the kidneys and gastrointestinal tract.
Eating this way is not recommended for people 60 or over.
Bad breath from eating too much protein.

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

Why is protein so important for the body

This protein is from:

Human bones, muscles, skin, hair are formed. They are constantly renewed, they need a new supply of protein;
"Chemical messengers" hormones are synthesized, which help the various body systems to work harmoniously;
Enzymes are also synthesized from proteins that are involved in countless metabolic processes;

Proteins improve the functioning of the immune system. They also act as a kind of vehicle in the body. For example, hemoglobin carries oxygen to cells through the blood.

9 amino acids are called essential, because the human body does not make them on its own. They come with food or nutritional supplements.

Animal food (including eggs, milk) is the best source of protein. It contains all 9 essential amino acids in optimal proportions. Also, animal food is well absorbed (90-95%). Among plant foods, Everything is less balanced.

If you limit the diet to only carrots, cereals, potatoes and cabbage, the body will begin to experience a lack of protein. To avoid this, vegetarian dieters regularly consume a variety of legumes, whole grains, nuts and cereals. Including eating a lot of plant-based foods.

Difference

Any nutritional system, including a protein diet, puts pressure on the body. Metabolism is accelerated, toxins are removed, fat is burned, and the stomach has to adapt to new conditions and other foods.

Bodies begin to work in an advanced mode. If everything is not in order with them, chronic diseases can worsen, this should be taken into account when switching to a new menu. In such cases a daily protein diet should be recommended. is contraindicated:

diseases of the excretory system;
old age;
while expecting a baby and during breastfeeding;
cholelithiasis;
malformations of the heart and blood vessels;
citrus allergy;
pathology of the digestive system;
Diabetes;
Adolescence

Any contraindication is a stop signal for those who have chosen this diet. It will be possible to lose weight using this food system only after the elimination of contraindications.

nutritional principles

The average duration of the diet is 5 days, in some cases the doctor may recommend adherence to a therapeutic diet for up to 10 days, but not more. The tissue begins to shrink rapidly.

You need to keep a daily calorie count

Instead of protein foods, you need to start eating plant-based foods. On a protein-free diet, the daily intake of carbohydrates is 350 grams, and fats - 80 grams. Calorie content of the daily menu does not exceed 2200 kcal. If, during the period of dieting, a person rests on bed and strictly limits any physical activity, reduce the calorie content to 2000 kcal. can be done.

In addition, the diet includes reducing fluid and salt intake. This is due to the need to prevent the formation of edema, which is one of the symptoms of many kidney diseases. In this case, you will need potassium in the diet. The dosage needs to be carefully monitored. Basically, patients take large doses of various diuretic drugs that flush potassium from the body, therefore, the deficiency of this substance must be compensated by the correct selection of drugs or products.

Useful tips to improve the effect

Nutritionists suggest how to lose weight on a protein diet without harm to health. Sticking to just one diet may not be enough to get an effective result. It is necessary to use the principles of healthy eating, Which are effective in future:

It is best to get a medical checkup done before starting the diet.
You have to get the permission of the doctor to follow such a nutrition system.
You should take a multivitamin throughout your diet.
In case of dizziness it is necessary to increase the intake of carbohydrates and fats in the body. It is allowed to add oatmeal to the morning menu.
It is best to refuse a protein diet if you feel bad.
During the period of weight loss, you should not take any medications.
Diet should be discussed with a specialist.
You need to eat strictly by the hour.
Calories must be counted: consume more than you consume.
It is better to have dinner 2-3 hours before bedtime.
Menu items should only be boiled, stewed or steamed.
Sizes of dishes: drinks (200 mg), other dishes (150 grams) and fruits (100 grams).
Limit the amount of salt you eat.
You should sleep at least 8 hours a day.
Bad habits should be given up.
Skip strength sports and cardio training. Your best bet is to go swimming, fitness, aerobics or Pilates.

A protein diet is an effective nutritional system that allows you to normalize weight and achieve harmony in a short time. Thanks to a variety of recipes, losing weight does not leave feeling hungry and tired. Compliance with all recommendationsImproves health. Despite the many positive qualities, the diet has some contraindications that should be taken into account before adhering to it.

Which foods are best not to eat

Remove from diet:

foods high in saturated and transgenic fats. The former are especially abundant in red meat (pork, lamb), the latter in margarine;
Canned and processed meats (such as smoked sausages and sausages) with added salt.
The use of simple carbohydrates (white bread of the highest grade, sugar, sweets, pastries, chocolate) should also be minimized. They "burn" very quickly, causing a feeling of hunger;
Food fried in oil should be refused. It is very high in calories;
Do not use mayonnaise. You can replace it with soy sauce, lemon juice, balsamic vinegar and even the most common kefir;
You have to give up high-fat milk, butter, cheese varieties.

It is also important not to be limited to individual products. The more varied the food, the better. Due to the variety, the diet becomes more balanced, it contains all the macro- and microelements necessary for the body.