Protein diet - essence, pluses, food and menus

24 September 2021

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

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

If you stick to this nutrition system for weight loss for 14 days, the weight will be lost not because of muscle reduction, but because of body fat burning. Its observance is suitable for people who are afraid to feel hunger. With such a diet, loss of appetite cannot occur and the muscles do not atrophy. After that, the body of those who lose weight becomes slim and fit.

The protein diet menu for weight loss is very effective, and the mechanism of its effect on the body has been fully researched and scientifically proven. The power system initiates the following processes:

The body does not receive fat and carbohydrates and has to spend the fat deposits located on the hips, abdomen and hips. For women, these places are the most problematic.
To absorb protein, the body needs a lot of energy, which is renewed by burning subcutaneous fat.
Protein food creates heat production, which accelerates metabolic processes.

If a person wants to lose weight, a protein diet will help you do this without harm to health. It is possible to select the required time for the meal system and options for the preferred meals.

Protein norms

A person needs about 0. 8 grams of protein per kilogram of body weight per day. But many well-known 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 recommend people of pre-retirement and retirement age 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, an individual weighing 70 kg should consume approximately 90-120 grams of protein per day.

Dietary features

The power system has some features that should be considered by anyone losing weight:

Proteins saturate the body of people who are constantly at work or playing sports. This type of 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 harming the body and without stress.
The maximum period for adherence to the diet is 14 days. This time will allow you to normalize weight without harming the body. The results of protein weight loss are characterized by stable performance. To consolidate the achieved result, you need to gradually leave the diet, with the exception of fatty, fried and sweet foods.
It is recommended not to repeat the diet more often than 6 months.
Protein-containing foods require important advice for losing weight. During the diet, the work of the excretory system is activated, which can cause complications. Therefore, at this time it is necessary to observe the drinking regime and consume a sufficient amount of non-carbonated water.
The total amount of calories taken from food should be around 1200-1400. Their deficiency can lead to disruption of the functioning of internal organs and weakening of the immune system.
A protein diet menu for daily weight loss gives the opportunity to enjoy your favorite food (in small quantities) and allows you to maintain a stable weight.

Vegetable salad and fish on a protein diet

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

turkey rolls with spinach on a protein diet

Who is this diet for?

We already know that a protein diet can affect the growth of muscle mass, and a lack of carbohydrates forces us to get energy from fat reserves. That's whyWith regular intensive training, the quality of our body increases, relaxation is emphasized.

Most often, athletes, professional athletes and people who want to have the most fit body resort to "drying". But guys and girls, who see enough "athletes" in the gym, sometimes do not understand that there is no great need to go on such a diet in everyday life.

A similar diet is suitable for you if:

I want to lose a lot of weight;
If you want to go on holiday to the sea and look stunning when you are a little overweight;
scheduling a photo session;
an athlete and you need drying to reduce weight;
bodybuilder.

Basically, that ends the list of situations where a protein diet might be necessary. But if you think you have other reasons to sit still, we urge you to approach your diet wisely.Do not deplete your body in any way and think ahead of all your meals.. . .

Recommended and forbidden foods

The daily protein diet menu is diverse and includes a list of specific dishes that can currently be included in the diet. Recommended products include:

Chicken and turkey, veal, offal. Food for the diet must be boiled or boiled. Most often, skinless chicken is used. It is well absorbed and there are no problems with its preparation.
Lean fish. It contains the right amount of protein and trace elements that are important for the normal functioning of the body.
Cottage cheese and dairy products. The casein contained in their composition will require effort for the body to digest. As a result, a lot of calories are wasted.
Buckwheat and oatmeal, bread (rye, black, whole grain).
Boiled egg. The protein they contain is easily digestible and nutritious.
Vegetables with a minimum amount of starch (cucumber, cabbage, celery).
Citrus (orange, grapefruit), sour apple.
Canned tuna. They contain a large amount of protein and a minimal composition of fat.

Particular attention should be paid to the drinking regimen. You can include herbal teas, freshly squeezed juices from vegetables and fruits, purified water.

When creating a protein diet menu for a week, it is necessary to limit the content of foods that can easily turn into fat in meals:

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

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

Diet Program

The power supply system should be made as follows:

For each day it is best to divide the menu into several receptions (5-6). Drink a glass of purified water on an empty stomach in the morning. Take the last meal 3 hours before bedtime.
Before lunch, you can eat a small amount of porridge and whole grain bread. You can eat fruit (apple, orange).
The afternoon meal includes protein meals along with raw vegetables or salads.

It is important to have the right combination of meals when losing weight in the protein diet menu. This will achieve a positive result. The power system will lighten 10 kg of excess weight in 2 weeks. To do this, you must strictly follow all the recommendations.

How to get off this diet properly?

Your body has become accustomed to ingesting certain substances every day. You don't need to skip over cakes and scones on the first day of the end of the diet.you need to leave slowly, while still trying to maintain the habit of not eating fast carbs.

Gradually add grains, more vegetables, and high-fat dairy products to your diet. You can buy dark chocolate, previously prohibited fruits - bananas, dates, apricots and dried fruits.

Note!There is no need to rush as the process of exiting the diet can take 3 to 5 days. It's important to give the body time to rebuild and not immediately load it with lots of new nutrients.

diet for 7 days

The one-week meal system is designed in such a way that during the observation period a person does not suffer from a feeling of hunger. Meals are easy to prepare. The protein diet menu for weight loss for a week includes:

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

You should continue to eat this way on all other days. The protein diet menu for the week is supplemented with cottage cheese, kefir and boiled eggs. You should change foods to take into account their calorie content.

Vegetables are lightly cooked and stewed 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 take the most effective option.

What animal products does a protein diet contain?

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

Lean white meat (chicken breast, turkey, lean portions of other meats). The product should be eaten without the skin. Chicken breast is especially useful. A 200 gram serving contains only 300 calories and 50 grams of protein.
Seafood, including fish varieties rich in essential omega acids (tuna, salmon). 150 grams of tuna contains 200 calories and 40 grams of protein.
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;
Egg white. It consists almost entirely of protein. In addition, egg white contains important antioxidants for the body that protect the human body against aging.

10 days diet menu

Dishes for weight loss, indicated in the table, independently scatter and change during the entire feeding period.

The recommended protein diet menu for 10 days is shown in the table below.

Day	Breakfast	Dinner	afternoon snack	Dinner
1st day	Unsweetened herbal tea	Chicken breast, stewed cabbage, green apple	Low-fat kefir	Steamed fish, salad
2 days	Unsweetened herbal tea, whole grain bread	Ukha, no potatoes, coleslaw	Fat-free kefir, grapefruit	Low-calorie cottage cheese
3 days	unsweetened tea	Boiled beef, raw vegetables	Kefir, orange	Beetroot and coleslaw
4 days	Unsweetened green tea, rye bread croutons	Boiled lean fish with vegetables	Tofu cheese, apple	Boiled egg, grated carrot
5 days	Unsweetened natural coffee	Salad of boiled beef, cabbage and carrots	Skimmed milk	Fat-free cottage cheese
6 days	unsweetened tea	Broth, beetroot salad	Kefir, grapefruit	Boiled chicken, tomatoes
7 days	Tea, rye rusks	Vegetable fish, whole grain bread	Tofu cheese, apple	vegetable salad
8th day	Unsweetened natural coffee	Boiled chicken fillet, croutons	Kefir or fermented baked milk, citrus	Carrot salad, soft boiled egg
day 9	sugar free drink	Ukha without potatoes, raw vegetables	low fat cheese	vegetable salad
10 days	unsweetened tea	Skinless chicken, tomato salad	Apples	Boiled lean fish

The menu of a protein diet for weight loss for 10 days is diverse. Portions should be taken in moderation, so as not to overeat and not leave the table with a slight feeling of fullness.

2 week menu

This is the longest lasting nutrition system that provides an effective, stable result. Compliance with it for 14 days will not cause discomfort and unpleasant sensations to a person.

Recommendations for a protein diet (14 days menu):

Day	Breakfast	Dinner	Dinner
1st day	unsweetened black coffee	2 boiled eggs, boiled cabbage, a glass of tomato juice	Baked, fried or steamed fish
2 days	Unsweetened coffee, rye croutons	Boiled fish, vegetable salad	Boiled beef (250 g), a glass of kefir
3 days	Unsweetened coffee, rye croutons	Fried zucchini, green apple	2 boiled eggs, coleslaw, boiled beef (200 g)
4 days	Unsweetened black coffee	Salad of 3 boiled carrots, hard cheese (15 g)	Fruits or berries other than grapes and bananas
5 days	Freshly grated carrot	Boiled, baked or steamed fish, a glass of tomato juice	Fruit or berries, excluding grapes and bananas
6 days	Unsweetened black coffee	Boiled chicken, salad with vegetables	2 boiled eggs, freshly grated carrot
7 days	Unsweetened tea (green or herbal)	Boiled beef or veal (250 g), fresh fruit	Dinner any day except the 3rd day

The second week of the 14-day protein diet menu assumes the same diet, that is, repeats the first 7 days.

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

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

Advantages and Disadvantages of Protein Diet

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

The nutritional system allows for intense sports that are difficult with other effective and fast weight loss methods.
The diet is practically not accompanied by a feeling of hunger, since the digestion time of protein foods is 4 hours.
Body weight is normalized.
The immune system is strengthened.
The body heals. The skin is tightened, cellulite is reduced and the condition of the hair, skin and nails improves.
The protein diet menu contains a large amount of fiber, which helps to improve the functioning of the intestines.
Due to the presence of protein foods in the diet, muscle mass is not depleted.
Minimal signs of fatigue, lethargy and dizziness typical for other diets.
With this food system, the rate of weight loss is not lightning fast and allows you to stay at a stable weight after quitting.

If you stick to the protein diet for weight loss for a longer time, some negative consequences may occur:

Prolonged use of protein leads to the leaching of calcium and other trace elements from the body, which negatively affects the health of the skeletal system.
Poor performance due to the minimum amount of carbohydrates in the diet.
Increased irritability occurs due to the lack of fat in the diet, which is the main building material of nerve cells.
Blood clotting problems, blood clots.
Protein nutrition can cause disruption of the kidneys and gastrointestinal tract.
People aged 60 and over are not recommended to eat this way.
Bad breath caused by eating too much protein.

Before you start losing weight, it is best to consult a specialist so as not to harm the body.

Why is protein so important to the body?

It is obtained from protein:

human bones, muscles, skin, hair are formed. They are constantly replenished, they need a new source of protein;
"Chemical messengers" hormones are synthesized that help various body systems work harmoniously;
further, enzymes are synthesized from proteins involved in numerous metabolic processes;

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

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 sources of protein. Contains all 9 essential amino acids in optimal proportions. Also, animal foods are well absorbed (90-95%). Everything is less balanced in plant foods.

If you limit the diet to only carrots, cereals, potatoes and cabbage, the body will begin to suffer from a lack of protein. To avoid this, vegan dieters need to regularly eat lots of plant-based foods, including a variety of legumes, whole grains, nuts, and grains.

Contraindications

Any nutritional system, including a protein diet, puts a load on the body. Metabolism accelerates, toxins are excreted, fats are burned, and the stomach has to adapt to new conditions and other foods.

Bodies start working in advanced mode. If everything is not in order, 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:

excretory system diseases;
old age;
while expecting a baby and during breastfeeding;
cholelithiasis;
pathology of the heart and blood vessels;
citrus allergy;
pathology of the digestive tract;
diabetes;
Youth.

Any contraindications are a stop signal for people who choose this diet. Only after the elimination of contraindications will it be possible to lose weight using this food system.

Nutrition principles

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

Your daily calorie count should be

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

In addition, the diet includes a reduction in fluid and salt intake. The reason for this is the need to prevent the formation of edema, 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 in large doses various diuretic drugs that remove potassium from the body, so the deficiency of this substance must be compensated by drugs or the right choice of products.

Useful tips to improve the effect

Nutritionists advise how to lose weight on a protein diet without harming or harming health. Simply sticking to a diet may not be enough to get effective results. It is necessary to use the principles of healthy nutrition, effective in the future:

It is best to undergo a medical examination before starting a diet.
To adhere to such a nutrition system, you need to get permission from the doctor.
You should take a multivitamin throughout the diet.
In case of attacks of dizziness, it is necessary to increase the intake of carbohydrates and fats into the body. It is allowed to add oatmeal to the morning menu.
If you feel worse, it is best to refuse a protein diet.
You should not take any medication during the weight loss period.
The diet should be discussed with a specialist.
You should definitely eat by the hour.
Calories must be counted: consume more than you consume.
It is better to eat dinner 2-3 hours before bedtime.
Menu items should only be boiled, steamed or steamed.
Dimensions of dishes: 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 have to give up bad habits.
Give up strength sports and cardio training. Your best bet is to go swimming, fitness, aerobics or Pilates.

Protein diet is an effective nutritional system that allows you to normalize your weight and adapt in a short time. Thanks to the variety of food, losing weight does not feel hunger and fatigue. Following all the recommendations improves health. Despite the many positive qualities, the diet has some contraindications that must be considered before starting to adhere to it.

What foods are better not to eat

Remove from the diet:

Foods high in saturated and transgenic fats. The former is especially abundant in red meats (pork, lamb), the latter in margarine;
heavily salted canned and processed meats (such as smoked sausages and sausages).
The use of simple carbohydrates (highest quality white bread, sugar, sweets, pastries, chocolate) should also be minimized. They "burn" very quickly, causing a feeling of hunger;
you should refuse fried foods. It is very high in calories;
Do not use mayonnaise. You can replace it with soy sauce, lemon juice, balsamic vinegar and even the most common kefir;
you will have to give up high-fat milk, butter, cheese varieties.

It is also important not to be limited to individual products. The more different foods, the better. Due to the diversity, the diet becomes more balanced, contains all the macro- and microelements necessary for the body.