Protein diet

Protein diet is a common food system that helps to deal with excess weight. As the name suggests, 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 on energy.

Principles of protein diet

Protein is essential for the proper functioning of the body. This substance forms muscle tissue, organs, blood cells and immune bodies. It is also included in the structure of the skin, hair, nails.

The main functions of proteins include the following:

1. Structural.Protein is considered to be the basis for building the body. They are found in bones, hair, skin, muscles.
2. Metabolism and enzyme.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. These include molecules, ions, nutrients. In this way, hemoglobin transports oxygen to the body's cells.

Proteins are essential for the proper functioning of the immune system. They provide reliable protection against infections. In addition, these substances promote 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 the body with enough amino acids. In addition, they are able to combine with other substances. This allows you to get complete protein.

In the absence 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 normal diet, the amount of protein is usually 12%. During the diet, this figure increases significantly due to a decrease in the volume of fats and carbohydrates.

Features of a protein diet

Eating a protein diet is easy enough. This is due to the ability to adapt to personal preferences and taste preferences.

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

1. Recording menu.To do this, you need to start keeping a food diary. This can be done manually or with the help of a special program.
2. Understand the protein norm.To do this, you need to focus on your body weight.
3. Maintain a protein balance.The menu may include products containing the necessary amino acids.
4. Control the lower limit of the protein norm.Even outside the diet, the body needs to get the right amount of protein. The average is 30 years.
5. Observe the biological value of proteins.It is best to give preference to fresh meat, eggs, dairy products. In this case, it is best to avoid processed foods in the form of bacon, sausage, ham.
6. Combine protein with herbs and vegetables.The diet should contain enough vegetables, fruits and herbs.

Benefits of a protein diet

The advantages of the protein diet is that it helps not only to lose weight, but also to achieve the following results:

1. Increase muscle mass.The combination of protein with strength training is considered particularly effective.
2. Reduction of age-related muscle loss.Over the years, many people lose muscle mass. If you include protein shakes in the menu, you can prevent such losses.
3. Strengthen bones.Protein diet helps to avoid the development of osteoporosis, which is common in women. This food system helps minimize risks by 69%.
4. Accelerate wound healing.Eating protein foods normalizes the recovery process after injuries or operations.

The harm of a protein diet

The harm of a protein diet is that meat can be high in calories. Therefore, uncontrolled use of protein can provoke weight gain. It is recommended to carefully count calories and avoid exceeding the daily volume.

Severe carbohydrate restriction can be very stressful for the body. Sugar keeps the brain active. If you completely abandon it, there is a risk of deteriorating mood and decreased concentration.

Lack of fiber in the diet and increased protein absorption provoke constipation. To minimize stress on the kidneys, you need to drink plenty of fluids. Also, vegetables and herbs should be present in the diet.

Other disadvantages of the protein diet include the following:

1. Increased kidney load.When a large amount of protein is consumed, the oxidation of its elements - amino acids - provokes an increase in the load on the kidneys. Also, such a feeding system can lead to the appearance of stones.
2. Threat of metabolic disorders.During the processing of amino acids, by-products are synthesized that prevent the oxidation of fatty acids. In the presence of a large amount of fat in the diet, the body accumulates insufficiently oxidized substrates. They provoke a disturbance in the action of insulin and increase the risk of metabolic disorders.
3. Lack of vitamins and trace elements.This risk is only relevant for high protein diets. Therefore, nutritionists do not advise to completely exclude fruits, vegetables and grains from the diet. If this is not possible, it is worth taking extra vitamins.

Allowed and forbidden foods on a protein diet

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

• drink enough fluids - at least 2 liters;
• drink multivitamins;
• consume at least 1200 Kcal per day.

The list of permitted foods on a protein diet includes:

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

The foods that are forbidden on the protein diet are:

• baked goods;
• sweets;
• canned foods;
• fatty dairy products;
• semi-finished products;
• sweet fruits;
• fruit juices, sweet carbonated drinks;
• starchy vegetables;
• compotes;
• sugar and its analogues.

The way food is prepared is also important. It should be steamed, boiled, baked. Do not fry food in oil or pour greasy sauces on it. To improve the taste of dishes it is permissible to use herbs, salt, soy sauce, black pepper. You can also use lemon juice and balsamic vinegar.

Protein diet for pregnant women

During pregnancy, the need for protein food increases significantly. Most of the amino acids are used for the development of the child. Many people are convinced that such a food system implies only serious restrictions. However, the protein diet for pregnant women includes the regulation of these substances in the diet.

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

At the same time, other foods should certainly be present in the diet. You need to eat fats and carbohydrates. They are necessary for the full development of the child. In this case, it is worth giving up sugar, bread, baked goods.

Each meal should include only 1 serving of protein food. With an excess of these substances there is a risk of overloading the body with their breakdown products. This significantly increases the burden on the liver and kidneys.

Contraindications to protein diet

Protein diet has contraindications in such situations:

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

Protein diet for weight loss: menu of the week

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

Day 1

1. Breakfast:may consist of cottage cheese or unpolished rice with chicken, tea or coffee can also be enjoyed.
2. Breakfast:You can eat an apple.
3. Lunch:You can eat boiled breasts with a slice of wholemeal bread.
4. Afternoon snack:a little natural yogurt.
5. Dinner:may include poultry or fish with vegetable salad.

Day 2

1. Breakfast:It's worth eating yogurt and drinking tea.
2. Breakfast:Eat a few cheesecakes without sugar or orange.
3. Lunch:You can eat beef or turkey. Stewed steamed vegetables are suitable as a side dish.
4. Afternoon snack:you can drink kefir.
5. Dinner:Eat roasted fish with vegetables.

Day 3

1. Breakfast:worth eating 3 protein or cottage cheese. Tea or coffee is suitable for drinks.
2. Lunch:Any fruit except banana can be used.
3. Lunch:You have to make meat soup. Turkey with cooked unpolished rice will also work.
4. Snack:Eat an apple.
5. Dinner:Lettuce and beef are worth eating.

Day 4

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

Day 5

1. Breakfast:Eat boiled chicken with cabbage and cucumber salad.
2. Lunch:may consist of an apple and an orange.
3. Lunch:Steamed fish or vegetable soup is worth eating.
4. Snack:may include natural yogurt.
5. Dinner:Beef and vegetable salad are good.

Day 6

1. Breakfast:It's worth eating a protein omelet and drinking tea or coffee.
2. Lunch:Any citrus fruit will do the job.
3. Lunch:You can eat beef or chicken steak and vegetables.
4. Afternoon snack:worth a drink of kefir.
5. Dinner:may consist of grilled fish and salad.

Day 7

1. Breakfast:worth eating cottage cheese. It is also permissible to drink tea or coffee.
2. Breakfast:You can eat an apple.
3. Lunch:You can eat boiled beef and vegetable soup.
4. Afternoon snack:cottage cheese.
5. Dinner:may consist of a salad of poultry and vegetables.

If you follow such a food system, you should have 4-6 meals a day. The first meal should be half an hour after getting up. You should have dinner 3 hours before bedtime. During the day it is worth drinking 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 eaten 5-6 times a day. The first time it is recommended to do this half an hour after getting up, the last - 3 hours before bedtime. Carbohydrates can be consumed for up to 14 hours.
2. Breakfast can include a portion of complex carbohydrates. This will require 4 tablespoons of cooked cereal - oatmeal, buckwheat, brown rice. It is also good to eat a slice of wholemeal bread. In addition, eat some protein - 100 g of boiled fillet, 30 g of nuts, 1 egg, yogurt.
3. Fruits should be eaten as a snack in the morning. Apples, tangerines or oranges are great options.
4. In the afternoon, protein foods should be combined with starch-free vegetables. These include tomatoes, cucumbers, lettuce, cabbage.
5. It is recommended to season salads with 30 g of vegetable fat. The rest of the food is prepared without butter.

Recipes for protein diet

For such a food system to be useful, recipes with a protein diet must be delicious and varied.

Egg soup cream

This dish requires:

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

Preparation:

1. First, boil the meat in 2 liters of water.
2. Then take it out and cut it into cubes.
3. Add chopped spinach to the broth and cook until soft.
4. Pour the soup into a blender, add milk, meat and eggs and beat until creamy.
5. When serving, garnish with parsley and boiled egg.

Protein Salad

For cooking you need:

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

To refuel:

• sol;
• natural yogurt;
• mustard.

Preparation:

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

Protein ice cream

For cooking you need:

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

Preparation:

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

Get out of a protein diet

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

For this purpose, it is recommended to follow the following rules:

1. Avoid sweets and heavy foods within 2 weeks after completing the diet. In this case, preference should be given to light meals. If it is difficult to do without pastries, you can add a spoonful of honey to the oatmeal.
2. Drink unsweetened tea. You need low-fat cereals and dairy products.
3. Vegetables and lean meats are recommended for lunch. Fish, beef, chicken will be excellent options. You can also eat different stews. Fruits are also useful. Drinks include green or herbal teas. 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 bed, you should drink 250 ml of low-fat kefir.
5. Honey and fruit should be preferred among sweets. It is also acceptable to eat yogurt. In any case, such products should be consumed in the morning.

Protein diet: reviews from nutritionists

Feedback from nutritionists on a protein diet for weight loss is positive:

1. “The main benefit of this diet is the feeling of fullness it provides. At the same time, protein foods quickly get rid of excess weight. Disadvantages include the risk of loss of skin elasticity and impaired renal function. "
2. "Any dietary restrictions should be taken very seriously. The diet should not completely exclude vegetables and fruits. Only in this case it will be possible to lose weight without harming your health. "

Protein diet is a popular food system that helps to eliminate excess weight and recharge the body with vital energy. To achieve good results and avoid negative consequences, it is necessary to strictly follow the recommendations of nutritionists. Before following the diet, be sure to read the list of contraindications.