Protein diet

Protein diet is a common eating system that helps to overcome excess weight. As the name implies, this diet is based on protein. At the same time, the amount of fat and carbohydrates decreases. As a result, metabolic processes in the body change. He has to spend a lot of fat for energy.

Principles of Protein Diet

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

The main functions of a protein include the following:

1. Structural.Protein is considered the basis for building the body. They are found on bones, hair, skin and muscles.
2. Exchange and enzymes.The basis of hormones and enzymes is pure protein or its combination with other elements.
3. Transportation.Protein carries important elements to organs and cells. These include molecules, ions, nutrients. Thus, hemoglobin transports oxygen to the body's cells.

Protein is essential for proper immune system function. They provide reliable protection against infection. In addition, this material supports beauty and longevity. This is due to the renewal of elastin and collagen fibers.

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

Vegetable protein does not provide enough amino acids to the body. Moreover, they can be combined with other ingredients. This allows you to get complete protein.

When there is a lack of protein in the body, metabolic disorders occur. The basic principle of a protein diet is to replenish the body with essential nutrients needed for 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 amount of fats and carbohydrates.

Characteristics of a protein diet

Eating a protein diet is pretty easy. This is due to the possibility of adaptation to one's personal preferences and tastes.

To achieve good results, you must follow the following protein diet features:

1. Record menu.To do this, you should start keeping a food diary. This can be done manually or using a special program.
2. Learn protein norms.To do this, you need to focus on your weight.
3. Maintains protein balance.The menu may include products that contain essential amino acids.
4. Control the limits below protein norms.Even outside the diet, the body must receive the amount of protein it needs. The average is 30 years.
5. Monitor the biological value of proteins.It is best to choose fresh meat, eggs, dairy products. In this case, processed foods in the form of meat, sausages, ham should be avoided.
6. Combine protein with herbs and vegetables.Diet should contain adequate vegetables, fruits and ingredients.

Benefits of a Protein Diet

The benefits of a protein diet are that it not only helps to lose weight, but also achieves the following results:

1. Increases muscle mass.Combining protein with strength training is considered very effective.
2. Reduces age-related muscle loss.Over the years, many people have lost muscle mass. If you include protein shakes in the menu, you can prevent such losses.
3. Strengthens bones.Protein diet helps prevent the development of osteoporosis, which often occurs in women. This food system helps reduce the risk by 69%.
4. Accelerates wound healing.Eating protein foods normalizes the recovery process after injury or surgery.

The dangers of a protein diet

The disadvantage of a protein diet is that meat can contain high calories. Therefore, uncontrolled protein consumption can lead to weight gain. It is recommended to calculate calories carefully and avoid exceeding daily amounts.

Severe carbohydrate restriction can be very stressful for the body. Sugar keeps the brain active. If you really leave it, there is a risk of worsening mood and loss of concentration.

Lack of fiber in food and increased protein digestion cause constipation. To reduce the pressure on the kidneys, you need to drink plenty of fluids. Also, vegetables and herbs should be present in the diet.

Other disadvantages of a protein diet include the following:

1. Increased load on the kidneys.When large amounts of protein are consumed, oxidation of its element - amino acids - causes an increase in the load on the kidneys. Also, such a breastfeeding system can cause the appearance of stones.
2. Threats of metabolic disorders.During the processing of amino acids, by-products are synthesized that inhibit the oxidation of fatty acids. If there is a large amount of fat in the food, the body accumulates less oxidized substrates. They cause disruption in the action of insulin and increase the risk of metabolic disorders.
3. Lack of vitamins and micro elements.This risk is only related to a rigid diet high in protein. Therefore, nutritionists do not advise not to include fruits, vegetables and grains completely from the diet. If this is not possible, it is necessary to take vitamin supplements.

Allowed and forbidden foods on a protein diet

In order for the protein diet to lose weight not to harm the body, you should follow these recommendations:

• drink enough fluids - at least 2 liters;
• take a multivitamin;
• consume at least 1200 Kcal a day.

The list of foods allowed in a protein diet includes:

• lean fish;
• jeroan;
• skinless poultry meat - the best is to prefer chicken, turkey;
• low fat dairy products;
• seafood;
• beef and beef;
• apples and citrus fruits;
• cucumber, tomato, cabbage;
• grain;
• egg white;
• mineral water, tea and coffee without added sugar.

Foods prohibited in the protein diet are:

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

How food is prepared is also important. It must be steamed, boiled, roasted. Do not fry food in oil or pour with fatty sauce. To enhance the flavor of the dish, it is allowed to use ingredients, salt, soy sauce, pepper. You can also use lemon juice and balsamic vinegar.

Protein Diet for Pregnant Women

During pregnancy, protein intake increases significantly. A large amount of amino acids are spent on child development. Many people are convinced that such a dietary system only involves serious restrictions. However, a protein diet for pregnant women involves the regulation of these nutrients in the diet.

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

At the same time, other foods must be present in the food. Fats and carbohydrates must be eaten. They are needed for the full development of the child. In this case, it is necessary to provide sugar, bread, pastries.

Each serving includes only 1 serving of protein foods. With the excess of these substances, there is a risk of burdening the body with their rotten products. This significantly increases the load on the liver and kidneys.

Protein Diet Contraindications

Protein diet has contraindications in situations like this:

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

Protein diet for weight loss: menu for this week

Protein Weight Loss Diet includes the following menus for this week.

Day 1

1. Breakfast:can consist of uncut cottage cheese or rice with chicken, tea or coffee can also be enjoyed.
2. Second breakfast:you can eat an apple.
3. Lunch:you can eat boiled breast with a slice of whole wheat bread.
4. Afternoon snacks:some natural yogurt.
5. Dinner:may include chicken or fish with a vegetable salad.

Day 2

1. Breakfast:It is good to eat yogurt and drink tea.
2. Second breakfast:eat some cheesecake without sugar or 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 grilled fish with vegetables.

Day 3

1. Breakfast:It is best to eat 3 proteins or cottage cheese. For drinks, tea or coffee is appropriate.
2. Lunch:Any fruit can be used except bananas.
3. Lunch:you need to make meat soup. A turkey with uncooked boiled rice will also work.
4. Snack:eats an apple.
5. Dinner:Cabbage and beef salad should be eaten.

Day 4

1. Breakfast:can consist of milk buckwheat porridge.
2. Lunch:may include grapefruit.
3. Lunch:you should eat asparagus and chicken fillets.
4. Lunch:you should drink a glass of fermented roasted milk.
5. Dinner:may include vegetables and boiled fish.

Day 5

1. Breakfast:Eat boiled chicken with cabbage and cucumber salad.
2. Lunch:can consist of apples and oranges.
3. Lunch:Steamed fish or vegetable soup should be eaten.
4. Snacks:may include natural yogurt.
5. Dinner:Beef and vegetable salad is fine.

Day 6

1. Breakfast:It is good to eat protein omelets and drink tea or coffee.
2. Lunch:Any citrus fruit will work.
3. Lunch:you can eat beef and chicken steaks and vegetables.
4. Lunch:It is good to drink a glass of kefir.
5. Dinner:can consist of grilled fish and salad.

Day 7

1. Breakfast:is ​​worth eating cottage cheese. Also allowed tea or coffee.
2. Second breakfast:you can eat an apple.
3. Lunch:you can eat boiled beef and vegetable soup.
4. Afternoon snack:curd cheese.
5. Dinner:can consist of chicken and vegetable salads.

Subject to such a nutritional system, there must be 4-6 times a day. The first meal must be half an hour after waking up. You need to have dinner 3 hours before bed. During the day, it is necessary to drink 1. 5 liters of water.

A 14-day protein diet: 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 waking up, the last - 3 hours before bedtime. Carbohydrates can be eaten until 2 p. m.
2. Breakfast can include complex carbohydrate dishes. This requires 4 tablespoons of boiled cereal - oatmeal, buckwheat, brown rice. It's okay to eat a slice of whole wheat bread. In addition, eat a little protein - 100 g of boiled fillet, 30 g of beans, 1 egg, yogurt.
3. Fruits should be eaten as a snack in the morning. Apples, oranges, or oranges are the best choices.
4. In the evening, protein foods should be combined with starch-free vegetables. These include tomatoes, cucumbers, lettuce, cabbage.
5. It is best to season the salad 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.

Egg Soup Cream

This dish requires:

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

Preparation:

1. First, boil the meat in 2 liters of water.
2. Then remove and cut the dice.
3. Put chopped spinach in the soup and cook until tender.
4. Pour the soup into the blender, add the milk, meat and eggs and beat until creamy.
5. While serving, garnish with parsley and boiled eggs.

Salad protein

To cook, you need:

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

For refueling:

• salt;
• natural yogurt;
• mustard.

Preparation:

1. Blend all ingredients.
2. Mix the ingredients to dress in a separate bowl.
3. Pour the mixture into a salad and mix well.
4. Sprinkle protein salad with lemon juice before serving.

Ice cream protein

To cook, you need:

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

Preparation:

1. Cut the oranges and apples into wedges.
2. Mix the fruit with the curd.
3. Add a little vanilla and beat until well combined.
4. Refrigerate for 30 minutes. Ready-made desserts taste like popsicles.

Exit the protein diet

To record the results obtained, it is necessary to exit the protein diet properly.

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

1. Avoid sweets and heavy foods within 2 weeks of completing a diet. In this case, priority should be given to snacks. If it is difficult to do without sweets, you can add a teaspoon of honey to the oatmeal.
2. Drink tea without sugar. You need low-fat cereals and dairy products.
3. Vegetables and lean meats are recommended for lunch. Fish, beef, chicken would be excellent choices. You can also eat a variety of stews. Fruits are also useful. From the drink you can choose green tea or herbs. Eggs are delicious.
4. Dinner is pretty light. Vegetable salad with boiled eggs or a piece of meat is a good choice. If you experience severe hunger before bedtime, you should drink 250 ml of low-fat kefir.
5. From sweets, honey and fruits should be preferred. Eating yogurt is also acceptable. In any case, such products must be eaten in the morning.

Protein diet: nutritionist reviews

Nutritionist Reviews on Protein Diets for Positive Weight Loss:

1. "The main benefit of this diet is the satiety it provides. At the same time, protein foods quickly lose excess weight. skin elasticity and impaired kidney function. "
2. "Any dietary restrictions should be taken seriously. Diet should not exclude vegetables and fruits completely. Only in this case, can lose weight without endangering health. "

Protein Diet is a popular nutritional system that helps to lose excess weight and replenish 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 a diet, be sure to read the list of contraindications.