Protein diet

The protein diet is a common nutritional system that helps cope with obesity. 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 has to spend a lot of fat on energy.

Principles of a protein diet

Protein is important for the body to function properly. Muscle tissue, organs, blood cells and immune bodies are formed from this substance. It is also found in the structure of the skin, hair, nails.

The main functions of proteins include the following:

1. Structural.Proteins are the basis for building up 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 transport important elements to organs and cells. This includes molecules, ions, nutrients. Hemoglobin thus transports oxygen to the body's cells.

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

Proteins enter the human body from animal food. It contains many valuable amino acids that the body needs.

Vegetable proteins do not provide the body with sufficient amino acids. In addition, they can combine with other substances. That way, you get a complete protein.

When there is a lack of proteins in the body, metabolic disorders occur. The basic principle of a protein diet is to provide the body with essential substances that are necessary for its normal function. With a normal diet, the amount of protein is usually 12%. During the diet, this number increases significantly due to a decrease in the volume of fats and carbohydrates.

Features of the protein diet

Eating a protein diet is simple enough. This is due to the ability to adapt to a person's personal preferences and tastes.

For good results, you must adhere to the following characteristics of the protein diet:

1. Record menu.To do this, you need to keep a food diary. This can be done manually or with a special program.
2. Find out the protein norm.To do this, you should focus on your body weight.
3. Maintain a protein balance.In the menu you can include products that contain the required amino acids.
4. Check the lower limit of the protein standard.Outside of diet, too, the body must receive the required amount of protein. The average is 30 years.
5. Monitor the biological value of proteins.It is best to prefer fresh meat, eggs and dairy products. When this happens, processed foods in the form of bacon, sausage, and ham are best avoided.
6. Combine proteins with herbs and vegetables.The diet should contain a sufficient amount of vegetables, fruits and herbs.

Benefits of a protein diet

The benefit of a protein diet is that not only does it help you lose weight, but it also produces the following results:

1. Increase muscle mass.The combination of proteins with strength training is considered particularly effective.
2. Reduce the age-related muscle loss.Over the years, many people lose muscle mass. If you include protein shakes in the menu, you can prevent such losses.
3. Strengthen the bones.A protein diet will help prevent the development of osteoporosis, which is common in women. This food system helps reduce risks by 69%.
4. Accelerate wound healing.The consumption of protein foods normalizes the recovery processes after injuries or operations.

The harm of a protein diet

The harm of a protein diet is that meat can be high in calories. Therefore, the uncontrolled use of proteins can cause weight gain. It is recommended to count the calories carefully and not to exceed the daily volume.

A severe carbohydrate restriction can be very stressful for the body. Sugar keeps the brain active. If you give it up completely, there is a risk of deterioration in mood and decreased concentration.

A lack of fiber in food and increased digestion of proteins lead to constipation. To minimize the load on the kidneys, you need to drink plenty of fluids. Vegetables and herbs should also be included in the diet.

Further disadvantages of a protein diet are:

1. Increased stress on the kidneys.When a large amount of protein is consumed, the oxidation of its elements - amino acids - leads to an increase in the stress on the kidneys. Such a feeding system can also lead to the appearance of stones.
2. Threat from metabolic disorders.During the processing of amino acids, by-products are synthesized that prevent the oxidation of fatty acids. In the presence of a large amount of fat in food, the body accumulates underoxidized substrates. They provoke a disturbance in the action of insulin and increase the risk of metabolic disorders.
3. Deficiency of vitamins and minerals.This risk is only relevant for rigid diets with a high protein content. Therefore, nutritionists do not advise to completely exclude fruits, vegetables and cereals from the diet. If this is not possible, it is worth taking additional vitamins.

Permitted and prohibited foods with a protein diet

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

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

The list of permitted foods on a protein diet includes:

• lean fish;
• offal;
• skinless poultry meat - chicken, turkey prefer best;
• low-fat dairy products;
• seafood;
• veal and beef;
• apples and citrus fruits;
• cucumbers, tomatoes, cabbage;
• grain;
• protein;
• Mineral water, tea and coffee with no added sugar.

Foods that are forbidden for the protein diet are:

• baked goods;
• candy;
• canned food;
• fatty dairy products;
• semi-finished products;
• sweet fruits;
• fruit juices, sweet carbonated drinks;
• starchy vegetables;
• compotes;
• Sugar and its analogues.

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

Protein diet for pregnant women

During pregnancy, the need for protein food increases significantly. Most of the amino acids are spent on child development. Many people are sure that such a nutritional system brings only serious restrictions. However, a protein diet for pregnant women means regulating these substances in the diet.

During pregnancy, it is recommended to eat up to 2-2. 5 g of protein products per 1 kg of weight. This means that the daily rate should be between 100 and 120 g.

At the same time, other foods must be included in the diet. Fats and carbohydrates must be eaten. They are necessary for the child's full development. In this case, it is worth doing without sugar, bread and baked goods.

Each meal should only contain 1 serving of protein. If there is an excessive amount of these substances, there is a risk that the body will be overloaded with their decay products. This significantly increases the stress on the liver and kidneys.

Contraindications for 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 for the week

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

Day 1

1. Breakfast:can 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:some natural yogurt.
5. Dinner:can contain poultry or fish with a vegetable salad.

Day 2

1. Breakfast:It's worth eating yogurt and drinking tea.
2. Second breakfast:Eat some sugar-free cheesecakes or an orange.
3. Lunch:You can eat beef or turkey. Braised vegetables are suitable as a side dish.
4. 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. Tea or coffee is suitable for drinks.
2. Lunch:All fruits except bananas can be used.
3. Lunch:You have to make meat soup. A turkey with boiled unpolished rice will work too.
4. Snack:eat an apple.
5. Dinner:Coleslaw and beef are worth eating.

Day 4

1. Breakfast:can consist of milk and buckwheat porridge.
2. Lunch:can contain grapefruit.
3. Lunch:It's worth eating asparagus and chicken fillets.
4. Afternoon snack:You should drink a glass of fermented baking milk.
5. Dinner:can contain vegetables and cooked fish.

Day 5

1. Breakfast:Eat boiled chicken with cabbage and cucumber salad.
2. Lunch:can consist of an apple and an orange.
3. Lunch:Steamed fish or vegetable soup is worth eating.
4. Snack:can contain natural yoghurt.
5. Dinner:Beef and vegetable salad are ok.

Day 6

1. Breakfast:It's worth eating a protein omelette 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's worth having a glass of kefir.
5. Dinner:can consist of baked fish and salad.

Day 7

1. Breakfast:it 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. Afternoon snack:Quark.
5. Dinner:can consist of poultry and vegetable salad.

Subject to such a nutritional system, 4-6 meals per day should be given. The first meal should be 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 14 day protein diet for weight loss, 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 this half an hour after getting up, the last time - 3 hours before going to bed. Carbohydrates can be consumed until 2 p. m.
2. Breakfast can contain a serving of complex carbohydrates. This will require 4 tablespoons of boiled cereals - oatmeal, buckwheat, brown rice. It's also okay to eat a slice of whole wheat bread. In addition, eat some protein - 100 g of boiled fillet, 30 g of nuts, 1 egg, yogurt.
3. Fruit should be eaten as a snack in the morning. 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 fats. The rest of the meal is prepared without oil.

Protein Diet Recipes

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

Egg soup

The following are required for this dish:

• 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 soft.
4. Pour the soup into a blender, add milk, meat and eggs and beat until creamy.
5. When serving, garnish with parsley and boiled egg.

Protein Salad

For cooking you need:

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

For refueling:

• salt;
• natural yogurt;
• mustard.

Preparation:

1. Grind all of the ingredients.
2. Mix the ingredients for the dressing 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

For cooking you need:

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

Preparation:

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

Ending a protein diet

In order to record the results obtained, the protein diet must be terminated correctly.

For this purpose, it is recommended to observe the following rules:

1. Avoid sweets and heavy foods within 2 weeks of stopping the diet. In this case, light meals should be preferred. If sweets are difficult to avoid, you can add a spoonful of honey to the oatmeal.
2. Drink unsweetened tea. You need grains and low-fat dairy products.
3. Vegetables and lean meat are recommended for lunch. Fish, beef, and chicken are excellent options. You can also eat different stews. Fruit is useful too. Beverages include green or herbal teas. Eggs are great.
4. Dinner can be pretty easy. A vegetable salad with a boiled egg or piece of meat is a good option. If you feel very hungry before going to bed, you should drink 250 ml of low-fat kefir.
5. Of sweets, preference should be given to honey and fruits. It is also acceptable to eat yogurt. In any case, such products should be consumed in the morning.

Protein Diet: Nutritionist Reviews

Nutritionists reviews of the protein diet for weight loss are positive:

1. “The main advantage of this diet is the feeling of satiety it gives you. At the same time, protein foods are quickly relieved of excess weight. The disadvantages include the risk of loss of skin elasticity and impairment of kidney function. "
2. “All dietary restrictions must be taken very seriously. The diet should not completely exclude vegetables and fruits. Only in this case it is possible to lose weight without harming health. "

Protein Diet is a popular nutritional system that helps eliminate excess weight and fill the body with life energy. To get good results and avoid negative consequences, it is necessary to strictly follow the recommendations of nutritionists. Before following the diet, be sure to read the list of contraindications.