Protein diet

A protein diet is a common nutritional system that helps to cope with excess weight.As the name suggests, this diet is protein-based.At the same time, the amount of fats and carbohydrates is reduced.As a result, the body's metabolic processes change.He is forced to expend a lot of fat for energy.

Principles of a protein diet

Protein is of great importance for the proper functioning of the body.Muscle tissue, organs, blood cells and immune bodies are formed from this substance.It is also included in the structure of the skin, hair and nails.

The main functions of proteins include the following:

1. Structural.Proteins are considered the basis for building the body.They are part of bones, hair, skin and muscles.
2. Metabolic and enzymatic.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 useful molecules, ions and substances.Thus, hemoglobin transports oxygen to the body's cells.

Proteins are important for the proper functioning of the immune system.They provide reliable protection against infections.Furthermore, these substances support beauty and youth.This occurs due to the renewal of elastin and collagen fibers.

Protein substances enter the human body from food of animal origin.It includes many valuable amino acids that are required by the body.

Vegetable proteins do not provide the body with enough amino acids.At the same time, they are able to combine with other substances.This allows you to get complete protein.

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

Features of a protein diet

Following a protein diet is quite easy.This is due to the possibility of adapting it to a person's personal preferences and taste desires.

To achieve good results, you must observe the following features of a protein diet:

1. Write down the menu. To do this, you need to start keeping a food diary.This can be done manually or using a special program.
2. Find out your protein intake. To do this, you must focus on body weight.
3. Maintain a protein balance.The menu may include foods that contain essential amino acids.
4. Control the lower limit of the protein norm.Even outside the diet, the body must receive the necessary amount of protein.The average is 30g.
5. Monitor the biological value of proteins.It is best to give preference to fresh meat, eggs and dairy products.At the same time, it's best to avoid processed foods like bacon, sausage and ham.
6. Combine proteins with herbs and vegetables.The diet should contain sufficient amounts of vegetables, fruits and herbs.

Benefits of a protein diet

The benefit of a protein diet is that it helps not only get rid of excess weight, but also achieve the following results:

1. Increase muscle mass. Combining protein with strength exercises is considered especially effective.
2. Reduce age-related muscle loss. Over the years, many people lose muscle mass.If you include protein shakes in your menu, you can avoid these losses.
3. Strengthen bones.A protein diet helps prevent the development of osteoporosis, which is often found in women.This nutritional system helps minimize risks by 69%.
4. Accelerate wound healing. Eating protein foods normalizes recovery processes after injuries or operations.

Harm of a protein diet

The harm of a protein diet is that meat foods can contain a lot of calories.Therefore, uncontrolled protein consumption can cause weight gain.It is recommended to carefully count calories and avoid exceeding the daily amount.

Severe carbohydrate restriction can cause serious stress to the body.Sugar keeps the brain active.If you abandon it completely, there is a risk of worsening mood and decreased concentration.

The lack of fiber in the diet and increased protein digestion cause constipation.To minimize the load on the kidneys, you need to drink plenty of fluids.The diet should also include vegetables and herbs.

Other disadvantages of a protein diet include the following:

1. Increased load on the kidneys.When consuming a large amount of proteins, the oxidation of its elements - amino acids - causes an increase in the load on the kidneys.Furthermore, this nutritional system can lead to the appearance of stones.
2. Threat of metabolic disorders. During the processing of amino acids, byproducts are synthesized that interfere with the oxidation of fatty acids.If there is a large amount of fat in the diet, underoxidized substrates accumulate in the body.They cause interruption of insulin action and increase the risk of metabolic disorders.
3. Lack of vitamins and microelements. This risk is only relevant for strict, protein-rich diets.Therefore, nutritionists do not recommend completely excluding fruits, vegetables and grains from your diet.If this is not possible, you will need to take additional vitamins.

Allowed and prohibited foods on a protein diet

To ensure that a protein diet for weight loss does not harm the body, you must follow these recommendations:

• drink plenty of fluids - at least 2 liters;
• take multivitamins;
• consume at least 1200 kcal per day.

The list of foods permitted on a protein diet includes:

• lean fish;
• offal;
• skinless chicken meat - it is better to give preference to chicken, turkey;
• low-fat dairy products;
• seafood;
• veal and beef;
• apples and citrus fruits;
• cucumber, tomato, cabbage;
• cereals;
• egg whites;
• mineral water, tea and coffee without added sugar.

Prohibited products on a protein diet are:

• bakery;
• candy;
• canned foods;
• fatty dairy products;
• semi-finished products;
• sweet fruits;
• fruit juices, sweet soft drinks;
• starchy vegetables;
• jams;
• sugar and its analogues.

The method of preparing food is of no small importance.It must be steamed, boiled, baked.Do not fry foods in oil or put fatty sauces on them.To improve the taste of dishes, the use of herbs, salt, soy sauce and pepper is allowed.You can also use lemon juice and balsamic vinegar.

Protein diet for pregnant women

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

During pregnancy, it is recommended to eat up to 2-2.5 g of protein foods per 1 kg of weight.This means that the daily intake should be around 100-120 g.

At the same time, other products must certainly be present in the diet.Fats and carbohydrates are essential.They are necessary for the child's full development.At the same time, you should give up sugar, bread and sweets.

Each meal should include only 1 serving of protein foods.If there is an excess of these substances, there is a risk of overloading the body with their decomposition products.This significantly increases the load on the liver and kidneys.

Contraindications to a protein diet

A protein diet has contraindications in the following situations:

• age over 45 years;
• tendency to form blood clots;
• kidney disease;
• pregnancy;
• lactation.

Protein diet to lose weight: menu for the week

The protein diet for weight loss includes the following menu for the week.

Day 1

1. Breakfast:it can consist of cottage cheese or brown rice with chicken, you can also drink tea or coffee.
2. Lunch:you can eat an apple.
3. To have lunch:You can eat boiled brisket with a piece of whole grain bread.
4. Afternoon snack:some natural yogurt.
5. To have lunch:may include poultry or fish with vegetable salad.

Day 2

1. Breakfast: You must eat yogurt and drink tea.
2. Lunch:eat some sugar-free cheesecakes or an orange.
3. To have lunch: you can eat beef or turkey.Boiled vegetables are suitable as a side dish.
4. Afternoon snack: you can drink kefir.
5. To have lunch:eat baked fish with vegetables.

Day 3

1. Breakfast:It's worth eating 3 squirrels or cottage cheese.Drinks include tea or coffee.
2. Lunch: You can use any fruit except banana.
3. To have lunch:I need to make beef soup.Turkey with cooked brown rice is also suitable.
4. Afternoon snack:eat an apple.
5. To have lunch:It's worth eating cabbage and beef salad.

Day 4

1. Breakfast:it may consist of buckwheat porridge with milk.
2. Lunch:may include grapefruit.
3. To have lunch:Asparagus and chicken fillet are worth eating.
4. Afternoon snack:You must drink a glass of fermented milk.
5. To have lunch:may include vegetables and cooked fish.

Day 5

1. Breakfast:You should eat boiled chicken with cabbage and cucumber salad.
2. Lunch:may consist of an apple and an orange.
3. To have lunch:You should eat steamed fish or vegetable soup.
4. Afternoon snack: may include natural yogurt.
5. To have lunch:Meat and vegetable salad will do.

Day 6

1. Breakfast:You should eat a protein omelet and drink tea or coffee.
2. Lunch: Any citrus fruit will do.
3. To have lunch:you can eat veal or chicken steak and vegetables.
4. Afternoon snack:It's worth drinking a glass of kefir.
5. To have lunch:it can consist of baked fish and salad.

Day 7

1. Breakfast: It's worth eating cottage cheese.It is also acceptable to drink tea or coffee.
2. Lunch:you can eat an apple.
3. To have lunch:you can eat boiled meat and vegetable soup.
4. Afternoon snack:cream cheese.
5. To have lunch:may consist of poultry and vegetable salad.

If you follow this nutritional system, you should eat 4 to 6 meals a day.The first meal should be half an hour after waking up.You need to have dinner 3 hours before bed.During the day you should drink 1.5 liters of water.

Protein diet for 14 days: menu

If you are planning a protein diet for weight loss for 14 days, you should focus on the following menu:

1. Food should be consumed 5-6 times a day.It is recommended to do this for the first time half an hour after waking up, the last time – 3 hours before bedtime.Carbohydrates can be consumed before 2 pm.
2. Breakfast can consist of a serving of complex carbohydrates.To do this, you will need 4 tablespoons of cooked cereals - oatmeal, buckwheat, brown rice.It is also acceptable to eat a piece of whole grain bread.Additionally, eat some protein - 100 g of boiled fillet, 30 g of nuts, 1 egg, yogurt.
3. In the first half of the day, you should eat fruit as a snack.An excellent option would be apples, tangerines or oranges.
4. In the afternoon, protein foods should be combined with non-starchy vegetables.This includes tomatoes, cucumbers, lettuce and cabbage.
5. It is recommended to season salads with 30 g of vegetable fats.The remaining products are prepared without oil.

Recipes for a protein diet

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

Egg cream soup

For this dish you will need:

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

Preparation:

1. First boil the meat in 2 liters of water.
2. Then remove and cut into cubes.
3. Add chopped spinach to the broth and cook until tender.
4. Pour the soup into a blender, add the milk, meat and eggs and blend until creamy.
5. When serving, decorate the egg cream soup with parsley and a boiled egg.

Protein salad

To prepare you need:

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

To refill:

• salt;
• natural yogurt;
• mustard.

Preparation:

1. Grind all ingredients.
2. Mix the sauce ingredients in a separate bowl.
3. Pour the mixture into the salad and mix well.
4. Before serving, the protein salad can be sprinkled with lemon juice.

Protein ice cream

To prepare you need:

• 1 package of skimmed cottage cheese;
• half an orange;
• 1 apple;
• vanilla.

Preparation:

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

Get off the protein diet

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

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

1. Within 2 weeks after finishing the diet, you should give up sweets and heavy foods.In this case, preference should be given to light dishes.If it's difficult to do without sweets, you can add a spoonful of honey to your oatmeal.
2. Drink unsweetened tea.You need to eat low-fat cereals and dairy products.
3. At lunch, it is recommended to eat vegetables and lean meats.Excellent options would be fish, beef, chicken.You can also eat various stews.It is also useful to eat fruit.For drinks, you can choose green or herbal tea.Eggs are great.
4. Dinner can be quite light.A good option would be a vegetable salad with a boiled egg or a piece of meat.If you feel very hungry before going to bed, you should drink 250 ml of low-fat kefir.
5. Among 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 first half of the day.

Protein diet: reviews of nutritionists

Nutritionists' reviews about the protein diet for weight loss are positive:

1. "The main advantage of this diet is the feeling of satiety it provides. At the same time, protein foods quickly eliminate excess weight. Disadvantages include the risk of loss of skin elasticity and impaired kidney function."
2. "Any dietary restrictions must be treated very responsibly. The diet should not completely exclude vegetables and fruits. Only in this case will it be possible to lose weight without harm to health."

The protein diet is a popular nutritional system that helps to eliminate excess weight and fill the body with vital energy.To obtain good results and avoid negative consequences, it is necessary to strictly follow the recommendations of nutritionists.Before following the diet, read the list of contraindications.