protein diet

Protein, also known as protein, is one of the three main components that the body needs to survive. It participates in all life processes. Protein is of two types: plant and animal. Animal protein is more valuable.

It contains essential elements and is absorbed by the body from 92%-98%. Protein of plant origin contains only protein and is absorbed by 60%-80%, in addition, it does not contain dangerous fats of animal origin. For those who are on a diet, it is very important to properly prepare a balanced diet. A diet consisting of 60% animal protein and 40% plant would be optimal.

Diet feature

The nutrition system has a number of features that all people who are losing weight must take into account.

1. Protein saturates the body of people who regularly work or play sports. Such food may be suitable for women who are trying to conceive. A simple diet with protein is characterized by eating a lot of meat, fish and dairy dishes. Nutritional systems can be helpful for people who want to get rid of excess weight without damaging and stressing the body.
2. The maximum period of fasting is 14 days. This period will allow you to normalize your weight without harming your body. The results of protein weight loss are characterized by stable indicators. To consolidate the results obtained, you need to gradually get rid of the nutritional system, excluding fatty, fried and sweet foods.
3. It is recommended to repeat the diet no more than 6 months.
4. Foods that contain protein claim important recommendations from weight loss. The work of the excretory system during fasting is activated, which can cause complications. Therefore, at this time it is necessary to adhere to the drinking regime and consume non-carbonated water in a sufficient quantity.
5. Total calories from food should be around 1200-1400. Their deficiency can lead to disruption of internal organs and weaken the immune system.
6. The protein weight loss diet menu for a day helps you enjoy the taste of your favorite food (in small quantities) and will help you maintain a stable weight.

Recommended and prohibited products.

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

1. Chicken and turkey, beef, offal. For the diet, foods need to be boiled or stewed. Chicken is most commonly used without the skin. It is well absorbed and there are no problems with the preparation.
2. Lean fish. It contains the right amount of protein and trace elements that are important for the normal functioning of the body.
3. Cheese and dairy products. Casein included in their composition will require the body to work hard to digest. As a result, a large amount of calories are expended.
4. Buckwheat and oatmeal, bread (rye, black, whole grains).
5. Boiled eggs. The protein in them is one of the easiest to digest and nutritious foods.
6. Vegetables containing a minimal amount of starch (cucumbers, cabbage, celery).
7. Citrus fruits (orange, grapefruit), sour apple.
8. Canned tuna. They contain a large amount of protein and a minimal component of fat.

Special attention should be paid to the drinking regime. You can include herbal teas, fresh fruit and vegetable juices, and purified water.

When compiling a protein diet menu for a week, it is necessary to limit the foods in the meal that are easily converted into fat:

1. First of all, you need to exclude sweets. Even fruit can spoil the results, not to mention cakes, cookies and cakes.
2. Fried, fatty and pasta foods should be completely eliminated from the menu.
3. Carbonated drinks, juices and juices are also not recommended during the diet.
4. Vegetables that contain a lot of starch in their composition (potatoes, legumes, peas).

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

Diet schedule

The electrical system must be made in this way:

1. The menu for each day is best divided into several times (5-6). Drink a glass of water in the morning on an empty stomach. Take your last meal 3 hours before bedtime.
2. Before lunch, you can eat some porridge and whole grain bread. You can eat fruit (apple, orange).
3. Meals containing protein are included in the post-dinner diet, combined with raw vegetables or salads from them.

Diet menu for 10 days.

The dishes are indicated in the table, weight loss is distributed independently and alternately throughout the entire eating period. The recommended 10-day protein diet menu is presented in the table below.

Day	Breakfast	Dinner	afternoon tea	Dinner
The first day	herbal tea	Chicken breast, Braised cabbage, green apple	Kefir is not fat	Steamed fish, Salad
Monday	Herbal tea without sugar Whole grain bread	An ear contains no potatoes, Cabbage lettuce.	Kefir without fat Grapefruit	Low-calorie cottage cheese
3rd day	Tea without salt	Boiled beef, Vegetables	Kefir, Orange	Beetroot salad
4th day	Green tea without sugar Rye bread.	Lean fish with vegetables	Cheese "Tofu" Apple	boiled eggs, Grated carrot
Day 5	Natural coffee without sugar	Boiled beef, Cabbage and cabbage salad	Skimmed milk	Fresh cheese without fat
6th day	Tea without sugar	beef soup, beetroot salad	Kefir, Grapefruit	Boiled chicken, Tomato
7th day	Tea, Rye crackers	fish with vegetables, Whole grain bread	Cheese "Tofu" Apple	Vegetable salad
Day 8	Natural coffee without sugar	boiled chicken fillet, Crunchy biscuits	Kefir or ryazhenka, Citrus	carrot salad, Scrambled eggs
9th day	Sugar-free drinks	Ears without potatoes Vegetables	low fat cheese	Vegetable salad
Day 10	Tea without sugar	Skinless Chicken Tomato salad	Apple	Boiled lean fish

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

Menu for 2 weeks.

This is the longest nutrition system that gives an effective stable result. 14 days of compliance with it will not bring a person any inconvenience and discomfort. Recommendations for a protein diet (menu for 14 days).

Day	Breakfast	Dinner	Dinner
The first day	Black coffee without sugar	2 hard-boiled eggs stewed cabbage, A glass of tomato juice	Grilled, fried or steamed fish
Monday	Coffee without sugar, Rye croutons	Boiled fish, Vegetable salad	Boiled beef (250g. ), A glass of kefir
3rd day	Coffee without sugar, Rye croutons	fried squash, green apple	2 hard-boiled eggs, coleslaw, boiled beef (200g. )
4th day	Black coffee without sugar	Salad of 3 boiled carrots, Hard cheese (15g. )	Fruit or berries, excluding grapes and bananas.
Day 5	Fresh shredded carrots	Boiled, grilled or steamed fish. A glass of tomato juice	Fruit or berries, excluding grapes and bananas.
6th day	Black coffee without sugar	Boiled chicken, Salad with vegetables	2 boiled eggs Fresh shredded carrots
7th day	Unsweetened tea (green or herbal)	Boiled veal or beef (250g. ), Fresh fruit	Dinner on one of the days except day 3

The second week of the 14-day protein diet menu assumes the same diet, i. e. it repeats for the first 7 days. Make sure to follow the drinking regimen. You can drink green tea and herbal tea, water. Absolutely do not drink alcoholic beverages so as not to put a load on the liver.

The first meal consists of liquid only in the form of tea or coffee. During a meal, you should not eat too full, it is best to stop with a feeling of hunger.

Advantages and disadvantages of the protein diet.

All those who are losing weight can diversify their menu by adding their favorite unsweetened vegetables or fruits. The positive attributes of this system include:

1. The diet allows you to perform intensive sports, which other fast and effective methods of weight loss are difficult to do.
2. The diet is practically not accompanied by a feeling of hunger, since the digestion of protein foods is 4 hours.
3. Body weight is normalized.
4. The immune system is strengthened.
5. There is a healing of the body. Skin is tightened, cellulite is reduced and the condition of hair, skin and nails is improved.
6. The protein diet menu contains a lot of fiber, which allows you to improve the function of the intestines.
7. Muscle mass is not impaired due to the presence of protein foods in the diet.
8. Minimal manifestations of fatigue, lethargy and dizziness, which are characteristic of other diets.
9. The speed of weight loss with this nutritional system is not lightning fast, and it allows you to maintain a stable weight after getting rid of it.

If you maintain a protein diet for weight loss for a long time, then a number of negative consequences can occur:

1. The long-term use of protein leads to the body being washed out of calcium and other trace elements, negatively affecting the health of the bone system.
2. Reduced performance due to minimal carbohydrate intake in the diet.
3. Increased irritability due to a diet low in fat - the main building block of nerve cells.
4. Blood clotting problems, the formation of blood clots.
5. Protein nutrition can lead to dysfunction of the kidneys and gastrointestinal tract.
6. People aged 60 and over should not eat this way.
7. Bad breath due to excess protein food.

Before proceeding to lose weight, it is best to consult a specialist so as not to harm the body.

Contraindicated.

Any nutritional system, including a protein diet, creates a load on the body. Metabolism is accelerated, toxins are eliminated, fat is burned, and the stomach has to adapt to new conditions and other foods.

Organs start to work in enhanced mode. If things are not in their correct order, then chronic diseases can be aggravated, which must be borne in mind when switching to a new menu.

The daily protein diet is contraindicated in the following cases:

1. Diseases of the excretory system;
2. Elderly;
3. When expecting a baby and during lactation;
4. Gallstone disease;
5. Pathology of the heart and blood vessels;
6. Allergy to citrus fruits;
7. Pathologies of the gastrointestinal tract;
8. Diabetes;
9. Teenager.

Any contraindications are a stop sign for those who have chosen this diet. Only after eliminating contraindications will it be possible to lose weight with this nutritional system.

Useful tips to improve the effect.

Nutritionists suggest how to lose weight with a protein diet without harm and harm to health. Just following one diet may not be enough to get an effective result.

It is necessary to apply the principles of healthy eating, effective in the future:

1. Before starting the diet, it is best to have a medical examination.
2. You need your doctor's permission to follow such a diet.
3. You should consume a multivitamin for the entire duration of the diet.
4. When dizziness occurs, it is necessary to increase the intake of carbohydrates and fats into the body. It is allowed to add oatmeal to the morning menu.
5. It is best to refuse the protein diet if you feel worse.
6. During weight loss, you can not take any drugs.
7. You should discuss your diet with a therapist.
8. You need to eat on time.
9. You should keep counting calories: spend more than you consume.
10. It is better to have dinner 2-3 hours before going to bed.
11. The dishes on the menu should only be boiled, stewed or steamed.
12. Weight of dishes: drinks (200 mg), other dishes (150 g) and fruit (100 g).
13. Limit salt intake.
14. You need to sleep at least 8 hours a day. Bad habits need to be broken.
15. Avoid strength and cardiovascular sports.
16. It's best to go swimming, go to the gym, aerobics or Pilates.

Attention! Information is published for informational purposes only. Before using the diet, consult your doctor.