Protein diet

A protein diet is a common nutritional system that helps to cope with excess weight.As its 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 spend a lot of fat to obtain energy.

Principles of a protein diet

Proteins are of great importance for the proper functioning of the body.Muscle tissues, organs, blood cells and immune bodies are formed from this substance.It also enters into the structure of skin, hair and nails.

The main functions of proteins are:

1. Of construction.Protein is considered the building block of 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. Transportation.Proteins carry important elements to organs and cells.These include molecules, ions and useful substances.Thus, hemoglobin carries oxygen to the cells of the body.

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

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

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

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 important substances necessary for its normal functioning.In a typical diet, the amount of protein is usually 12%.During the diet period, this figure increases significantly due to a decrease in the volume of fats and carbohydrates.

Features of a protein diet

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

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

1. Note 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 need to focus on your body weight.
3. Maintain a protein balance.The menu can include foods containing essential amino acids.
4. Control the lower limit of the protein norm.Even outside of the diet, the body must receive the required amount of protein.The average is 30 g.
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 is best to avoid processed foods in the form of bacon, sausages and ham.
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 advantage of a protein diet is that it not only helps to get rid of excess weight, but also achieve the following results:

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

The harms of a protein diet

The downside 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 count calories carefully and avoid exceeding the daily amount.

Severe carbohydrate restriction can cause significant stress on the body.Sugar keeps the brain active.If you abandon it completely, you risk a deterioration in your mood and a decrease in concentration.

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

Other disadvantages of a protein diet include:

1. Increased load on the kidneys.When consuming a large amount of protein, the oxidation of its elements - amino acids - causes an increase in the load on the kidneys.Also, such a 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 disruption of insulin action and increase the risk of metabolic disorders.
3. Lack of vitamins and microelements. This risk only concerns strict, high-protein diets.Therefore, nutritionists do not recommend completely excluding fruits, vegetables and cereals from your diet.If this is not possible, you need to take additional vitamins.

Allowed and prohibited foods as part of a protein diet

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

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

The list of foods allowed as part of a protein diet includes:

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

Products prohibited as part of a protein diet are:

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

The method of food preparation is not negligible.It must be steamed, boiled, baked.Do not fry food in oil or pour fatty sauces on it.To improve the taste of dishes, it is allowed to use herbs, salt, soy sauce and pepper.You can also use lemon juice and balsamic vinegar.

Protein diet for pregnant women

During pregnancy, the need for protein foods increases significantly.The majority of amino acids are devoted to the development of the child.Many people are convinced that such a food system involves only serious restrictions.However, a protein diet for pregnant women involves regulating these substances in the diet.

During the childbearing period, 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 100-120g.

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

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

Contraindications to the protein diet

A protein diet has contraindications in the following situations:

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

Protein diet to lose weight: menu of the week

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

Day 1

1. Breakfast: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. Dinner:You can eat boiled brisket with a piece of wholemeal bread.
4. Afternoon snack:a little natural yogurt.
5. Dinner:may include poultry or fish with a vegetable salad.

Day 2

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

Day 3

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

Day 4

1. Breakfast:can consist of buckwheat porridge with milk.
2. Lunch:may include grapefruit.
3. Dinner:It is worth eating asparagus and chicken fillet.
4. Afternoon snack:You should drink a glass of fermented baked milk.
5. Dinner:may include vegetables and boiled fish.

Day 5

1. Breakfast:You should eat boiled chicken with cabbage and cucumber salad.
2. Lunch:can consist of an apple and an orange.
3. Dinner:You should eat steamed fish or vegetable soup.
4. Afternoon snack: may include natural yogurt.
5. Dinner:A beef and vegetable salad will do the trick.

Day 6

1. Breakfast:You should eat a protein omelet and drink tea or coffee.
2. Lunch: Any citrus fruit will do.
3. Dinner:you can eat veal or chicken steak and vegetables.
4. Afternoon snack:It is worth drinking 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 okay to drink tea or coffee.
2. Lunch:you can eat an apple.
3. Dinner:you can eat boiled beef and vegetable soup.
4. Afternoon snack:white cheese.
5. Dinner:can be composed of poultry and vegetable salad.

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

Protein diet for 14 days: menu

If you are considering 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 it for the first time half an hour after getting up, the last time – 3 hours before bedtime.Carbohydrates can be consumed before 2 p.m.
2. Breakfast can consist of a serving of complex carbohydrates.To do this, you will need 4 tablespoons of boiled cereals - oatmeal, buckwheat, brown rice.It is also acceptable to eat a piece of wholemeal bread.Additionally, eat protein - 100 g of boiled fillet, 30 g of nuts, 1 egg, yogurt.
3. In the first half of the day you should eat fruits 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.These include 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:

• 300 g 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 remove it and cut it into cubes.
3. Add the chopped spinach to the broth and cook until tender.
4. Pour the soup into a blender, add milk, meat and eggs and blend until creamy.
5. When serving, garnish the egg cream with parsley and a hard-boiled egg.

Protein salad

To prepare, you need:

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

To refuel:

• salt;
• natural yogurt;
• mustard.

Preparation:

1. Grind all the ingredients.
2. Mix the dressing 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 low-fat cottage cheese;
• half an orange;
• 1 apple;
• vanilla.

Preparation:

1. Cut the orange and apple into slices.
2. Mix the 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 popsicles.

Exiting the protein diet

To save the results achieved, 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 the end of the diet, you need to give up sweets and heavy foods.In this case, you should favor 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 should eat low-fat cereals and dairy products.
3. For lunch it is recommended to eat vegetables and lean meat.Great options would be fish, beef and chicken.You can also eat various stews.It is also useful to eat fruit.For drinks, you can choose green or herbal tea.The 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 need to drink 250 ml of low-fat kefir.
5. Among the sweets, choose honey and fruit.It is also okay to eat yogurt.In any case, these products should be consumed in the first half of the day.

Protein diet: opinions of nutritionists

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

1. "The main advantage of such a diet is the feeling of satiety it provides. At the same time, protein foods quickly eliminate excess weight. The disadvantages include the risk of loss of skin elasticity and impaired kidney function."
2. "Any dietary restrictions should be treated very responsibly. The diet should not completely exclude vegetables and fruits. Only in this case it will 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 achieve good results and avoid negative consequences, you must strictly adhere to the recommendations of nutritionists.Before following the diet, be sure to read the list of contraindications.