Protein diet: essence, advantages, food and menus

There are many variations of the technique. Any of them contain protein foods with a limited amount of carbohydrates and fats. Proteins are necessary for the normal functioning of the body. The nutrition system will be a great way to lose weight for people who cannot live without meat. Previously, it was called a mono-diet. However, thanks to the development of nutritionists, diet has become the gentlest method of weight normalization.

The correct menu of the protein diet has positive qualities and allows you to lose weight in a short period of time. The main thing is to eat foods that contain protein. After all, they are necessary for normal metabolism. The body cannot independently accumulate proteins in the body, so they are regularly included in food. With a normal diet, this does not happen, so they are consumed constantly. If this does not happen, then the muscle mass decreases, because the internal organs extract proteins from it for their normal functioning. Depletion of the body occurs and the skin becomes saggy.

If you adhere to this nutritional system to lose weight for 14 days, then the weight will not disappear due to muscle reduction, but rather from the burning of body fat. Its observance is suitable for those people who are afraid of feeling hungry. Anorexia with such a diet cannot occur, and the muscles do not atrophy. After it, the slimming body 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 fully studied and scientifically proven. The power system initiates the following processes:

• The body does not receive fat or carbohydrates, and has to use up its fat deposits located in the hips, abdomen and buttocks. For women, these places are the most problematic.
• To assimilate proteins, the body needs a lot of energy, which will be replaced by burning subcutaneous fat.
• Protein foods create heat production that speeds up metabolic processes.

If a person wants to lose weight, then a protein diet will help to do so without harm to health. It is possible to choose the required duration of the food system and options for preferred dishes.

Protein standards

A person needs about 0. 8 grams of protein per kilogram of body weight per day. However, many recognized nutritionists believe that this amount is not enough for the body. Especially for the elderly, for whom it is very important to maintain muscle mass.

Experts advise people of retirement and early 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. Therefore, a person who weighs 70 kg should eat between 90 and 120 grams of protein per day.

Diet characteristics

The energy system has some characteristics that should be taken into account by everyone who is losing weight:

1. Proteins saturate the body of people who work or play sports constantly. This food may 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 nutritional system can be beneficial for people who want to lose weight without damaging and stressing the body.
2. The maximum time of adherence to the diet is 14 days. This period will allow you to normalize the weight without harming the body. The results of protein weight loss are characterized by stable performance. To consolidate the result obtained, it is necessary to gradually abandon the nutritional system, excluding fatty, fried and sweet foods.
3. It is recommended to repeat the diet no more often than after 6 months.
4. Protein-containing foods require important weight loss recommendations. The work of the excretory system is activated during the diet, which can cause complications. Therefore, at this time, it is necessary to observe the drinking regime and consume still water in sufficient quantities.
5. The total amount of calories from food should be around 1200-1400. Its lack can lead to disruption of the functioning of internal organs and weaken the immune system.
6. The menu of a protein diet to lose weight of the day gives you the opportunity to enjoy the taste of your favorite dish (in small quantities) and allows you to maintain a stable weight.

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

Who is this diet for?

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

Most of the time, athletes, professional athletes and people looking to get the most toned body resort to "drying". But boys and girls, having seen enough "athletes" in the gym, sometimes do not understand that in everyday life there is no great need to follow such a diet.

A similar diet is right for you if:

• want to lose a lot of kilos;
• You go on vacation to the sea and you want to look spectacular, while you are a little overweight;
• plan a photo shoot;
• an athlete and needs to dry off to reduce weight;
• body-builder.

This basically ends the list of situations where a protein diet may be necessary. But if you feel you have other reasons for sitting down, we kindly ask that you approach your diet wisely.Do not exhaust your body in any way and think about all your meals in advance. . .

Recommended and prohibited foods

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

• Chicken and turkey meat, beef, offal. For a diet, food must be boiled or stewed. Most of the time chicken without skin is used. It is well absorbed and there are no problems with its preparation.
• Lean fish. It contains the appropriate amount of proteins and trace elements, which are important for the normal functioning of the body.
• Cottage cheese and dairy products. The casein present in its composition will require efforts of the body to digest it. As a result, a lot of calories are wasted.
• Buckwheat and oats, bread (rye, black, whole grain).
• Boiled eggsThe protein they contain is easily digestible and nutritious.
• Vegetables that contain a minimal amount of starch (cucumbers, cabbage, celery).
• Citrus fruits (oranges, grapefruits), sour apples.
• Canned tuna. They contain a large amount of protein and a minimal composition of fats.

It is necessary to pay special attention to the drinking regime. It can include herbal teas, freshly squeezed vegetable and fruit juices, purified water.

When drawing up a protein diet menu for a week, it is necessary to limit the content of food in meals that can easily become fat:

1. First of all, you need to exclude sweets. Even fruits can ruin the result, not to mention cakes, cookies, and cakes.
2. Fried, fatty foods and pasta should be completely excluded from the menu.
3. Carbonated drinks, compotes and juices are also not recommended during the diet period.
4. Vegetables that contain a lot of starch (potatoes, legumes, peas).

Rejection of such products will allow you to achieve tangible results in a short period of time.

Diet schedule

The power supply system should be done in this way:

• It is better to divide the menu for each day into several receptions (5-6). In the morning, on an empty stomach, drink a glass of purified water. Take the last meal 3 hours before bedtime.
• You can eat a small amount of porridge and whole wheat bread before lunch. You can eat fruits (apples, oranges).
• Protein meals are included in the evening meal in combination with raw vegetables or salads.

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

How to get off this diet correctly

Your body is used to receiving certain substances every day. You don't need to pounce on cakes and scones on the first day of the end of the diet.You need to leave gradually, while trying to maintain the acquired habit of not eating fast carbohydrates.

Slowly introduce grains, more vegetables, and high-fat dairy products into your diet. You can afford some dark chocolate, previously forbidden fruits: banana, persimmon, apricot, and dried fruits.

Note!The dieting process can take 3 to 5 days, so there is no need to rush. It is important to give your body time to rebuild itself and not immediately load it up with lots of new nutrients.

Diet for 7 days

The food system for a week is designed in such a way that during the period of observance a person does not suffer from hunger. Dishes are easy to prepare. The menu of the protein diet to lose weight for a week includes:

• Breakfast. Cottage cheese (160 g), tea (green or herbal), half an orange.
• Dinner. Chicken breast (170 g), whole wheat bread.
• Afternoon snack. A glass of skimmed yogurt.
• Dinner. Steamed fish (200 g), vegetable salad (170 g).

The rest of the days, you should continue eating this way. During the week, the menu of the protein diet is supplemented with cottage cheese, kefir, and hard-boiled eggs. It is also advisable to alternate foods, taking into account their caloric content.

Vegetables are lightly cooked and cooked in stews and soups. They can be used as snacks throughout the day. It is best to consume non-starchy vegetables.

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

What animal products does a protein diet include?

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

1. Lean white meat (chicken breast, turkey meat, lean parts of other varieties of meat). The product must be consumed without skin. Chicken breast is especially helpful. There are only 300 calories in a 200 gram serving and up to 50 grams of protein.
2. Seafood, including varieties of fish, rich in essential omega acids (tuna, salmon). 150 g of tuna have 200 calories and 40 grams of protein.
3. Dairy products with a minimum of fat (kefir, yogurt, cottage cheese). 200 g of low-fat cottage cheese contains 25 grams of protein and 200 calories;
4. Egg white. It is made up almost entirely of protein. In addition, egg white contains important antioxidants for the body, which protect the human body from aging.

Diet menu for 10 days

The dishes indicated in the table, losing weight independently are distributed and alternated throughout the feeding time.

The 10-day recommended protein diet menu is shown in the table below.

Day	Breakfast	Dinner	Afternoon snack	Dinner
1st day	Herbal tea without sugar	Chicken breast, stewed cabbage, green apples	Low fat kefir	Steamed fish, salad
2nd day	Unsweetened herbal tea, whole wheat bread	Ukha, no potatoes, coleslaw	Nonfat kefir, grapefruit	Low calorie cottage cheese
3rd day	Unsweetened tea	Boiled beef, raw vegetables	Kefir, orange	Beet and cabbage salad
4th day	Unsweetened green tea, rye bread croutons	Lean fish stewed with vegetables	Cheese tofu, apple	Hard boiled eggs, grated carrots
Fifth day	Natural coffee without sugar	Boiled beef, cabbage and carrot salad	Skimmed milk	Fat-free cottage cheese
6th day	Unsweetened tea	Beef broth, beet salad	Kefir, grapefruit	Boiled chicken, tomatoes
Seventh day	Tea, rye cakes	Fish with vegetables, whole wheat bread	Cheese tofu, apple	Vegetable salad
Eighth day	Natural coffee without sugar	Boiled chicken fillet, croutons	Kefir or fermented baked milk, citrus	Carrot salad, soft-boiled eggs
Ninth day	Sugar free drink	Ukha without potatoes, raw vegetables	Low fat cheese	Vegetable salad
Tenth day	Unsweetened tea	Chicken without skin, tomato salad	Apples	Boiled lean fish

The menu of a protein diet to lose weight for 10 days is diverse. Servings should be taken in moderation so as not to overeat and leave the table feeling slightly full.

Menu for 2 weeks

This is the longest lasting nutritional system that provides an effective and stable result. Compliance with it for 14 days will not give the person any inconvenience or unpleasant sensations.

Recommendations for a protein diet (14-day menu):

Day	Breakfast	Dinner	Dinner
1st day	Black coffee without sugar	2 hard-boiled eggs, stewed cabbage, a glass of tomato juice	Baked, fried or steamed fish
2nd day	Unsweetened coffee, rye croutons	Boiled fish, vegetable salad	Boiled beef (250 g), a glass of kefir
3rd day	Unsweetened coffee, rye croutons	Oil-fried zucchini, green apples	2 hard-boiled eggs, cabbage salad, boiled beef (200 g)
4th day	Black coffee without sugar	Salad with 3 boiled carrots, hard cheese (15 g)	Fruits or berries other than grapes and bananas
Fifth day	Grated fresh carrots	Boiled, baked or steamed fish, a glass of tomato juice	Fruits or berries, except grapes and bananas
6th day	Black coffee without sugar	Boiled chicken, salad with vegetables	2 hard-boiled eggs, fresh grated carrots
Seventh day	Unsweetened tea (green or herbal)	Boiled beef or veal (250 g), fresh fruit	Dinner on one of the days, except the 3

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

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

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

Advantages and disadvantages of a protein diet

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

1. The nutritional system allows for intensive sports, which is difficult with other effective and fast weight loss methods.
2. The diet is practically not accompanied by a feeling of hunger, since the time for the digestion of protein foods is 4 hours.
3. Body weight is normalized.
4. The immune system is strengthened.
5. The body is healed. The skin is tightened, cellulite is reduced and the condition of the hair, skin and nails is improved.
6. The protein diet menu contains a lot of fiber, which helps 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 typical of other diets.
9. The rate of weight loss with this food system is not incredibly fast and it allows you to maintain a stable weight after you quit.

If you stick to the protein diet to lose weight for a longer period of time, some negative consequences can occur:

• The use of proteins for a long time leads to the leaching of calcium and other trace elements from the body, which adversely affects the health of the skeletal system.
• Reduced performance due to the minimal amount of carbohydrates in the diet.
• Increased irritability occurs due to a lack of dietary fat, the main building material of nerve cells.
• Blood clotting problems, blood clots.
• Protein nutrition can disrupt the kidneys and gastrointestinal tract.
• Eating this way is not recommended for people over 60 years of age.
• Bad breath caused by eating too much protein.

Before starting to lose weight, it is best to consult a specialist to avoid damaging the body.

Why protein is so important to the body

It's protein:

• Human bones, muscles, skin, hair are formed. They are constantly renewed, they need a new supply of proteins;
• Hormones "chemical messengers" are synthesized, which help various body systems work harmoniously;
• Enzymes are also synthesized from proteins that participate in innumerable metabolic processes;

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

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

Animal foods (including eggs, milk) are the best source of protein. Contains the 9 essential amino acids in optimal proportions. In addition, foods of animal origin are well absorbed (90-95%). In plant foods, everything is less balanced.

If you limit the diet to only carrots, grains, potatoes, and cabbage, the body will begin to experience a lack of protein. To avoid this, vegan dieters need to eat plenty of plant-based foods, including a variety of legumes, whole grains, nuts, and grains, on a regular basis.

Contraindications

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

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

• diseases of the excretory system;
• advanced age;
• when expecting a baby and while breastfeeding;
• cholelithiasis;
• pathology of the heart and blood vessels;
• citrus allergy;
• digestive tract pathology;
• diabetes;
• adolescence.

Any contraindication is a stop sign for people who have opted for this diet. Only after the elimination of contraindications will it be possible to lose weight using this food system.

Nutritional principles

The average duration of the diet is 5 days, in some cases the doctor may recommend compliance with the therapeutic diet for up to 10 days, but no more. You cannot follow the diet for longer than this period, because due to a lack of protein, the muscle tissue begins to contract rapidly.

You need to keep a daily calorie count.

Instead of protein foods, you should start eating plant-based foods. On a protein-free diet, the daily intake of carbohydrates is 350 g and fat is 80 g. The caloric content of the daily menu does not exceed 2200 kcal. If, during the period of the diet, a person adheres to bed rest and strictly limits any physical activity, then the calorie content can be reduced to 2000 kcal.

In addition, the diet includes a reduction in fluid and salt intake. This is due to the need to prevent edema formation, which is one of the symptoms of many kidney diseases. In this case, you need to carefully monitor the amount of potassium in the diet. Basically, patients take large doses of various diuretic drugs that remove potassium from the body, therefore the lack of this substance must be compensated with medications or the correct selection of products.

Helpful tips to enhance the effect

Nutritionists suggest how to lose weight on a protein diet without harming or damaging health. Following a diet may not be enough for an effective result. It is necessary to use the principles of healthy eating, which are effective in the future:

• It is better to undergo a medical examination before starting the diet.
• You must obtain a doctor's permission to comply with such a nutritional system.
• You must take multivitamins throughout the diet.
• In case of attacks 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 better to refuse a protein diet if you feel worse.
• During the weight loss period, you should not take any medications.
• The diet should be discussed with a specialist.
• You need to eat strictly for hours.
• Calories need to be counted - eat more than you consume.
• It is better to have dinner 2-3 hours before bedtime.
• Menu items should only be boiled, stewed or steamed.
• Plate sizes: drinks (200 mg), other dishes (150 g) and fruits (100 g).
• Limit the amount of salt you eat.
• You need to sleep at least 8 hours a day.
• You should stop bad habits.
• Give up strength sports and cardio training. Your best bet is swimming, exercising, 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 the variety of dishes, losing weight does not feel hungry or tired. Compliance with all the recommendations improves health. Despite many positive qualities, the diet has certain contraindications that must be taken into account before starting to adhere to it.

What foods are better not to eat?

Eliminate from the diet:

• Foods rich in saturated and trans fats. The former are especially abundant in red meat (pork, lamb), the latter are abundant in margarine;
• canned and processed meats with excess salt (such as smoked sausages and cold cuts).
• The use of simple carbohydrates (the highest quality white bread, sugar, sweets, pastries, chocolate) should also be minimized. They "burn" very quickly, causing the sensation of hunger;
• you should refuse food fried in oil. It has too many calories;
• do not use mayonnaise. You can replace it with soy sauce, lemon juice, balsamic vinegar, and even the most common kefir;
• You'll have to give up milk, butter, and high-fat varieties of cheese.

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