Protein diet for weight loss menu in a week and its features

Protein (protein) - Along with fat and carbohydrates, the most important macro for the human body.A diet based on protein foods reduces appetite, the fat force is burned, helping to quickly lose weight.

Why is protein important to the body

That is from protein:

• Human bones, muscles, skin, hair are formed.They are constantly updated, needing a new protein;
• The Viking chemical messengers of hormones are synthesized, helping different body systems to work hard;
• Also from protein, enzymes related to countless metabolic processes are synthesized;

Protein improves the operation of the immune system.They also serve as a car in the body.For example, hemoglobin through transporting oxygen blood to cells.

9 amino acids are called indispensable, because the human body is indispensable not to create them.They come with food or food additives.

Animal food (including eggs, milk) is the best source of protein.It contains the optimal ratio of all 9 essential amino acids.Plus animal foods are well absorbed (90-95%).In plant products, it is less and less balanced.

If you only restrict your diets by carrots, cereals, potatoes and cabbage, the body will begin to lack protein.To avoid this, supporters of vegetarian diets need to constantly eat plenty of plant foods, including many beans, whole grains, nuts and cereals.

Diet and weight loss diet

If you want to lose weight, protein is a great assistant.With nutrients based on it, weight loss quickly becomes a reality.In about half a month, the protein diet allows you to lose 7-8 kg.

This is due to the fact that protein, unlike the fast burning process of carbohydrates, prevents good appetite, stimulates the production of saturated hormones.But, hormones, causing hunger, on the contrary, is less produced.

Thanks to the proteins, saturation sensation is not only maintained longer but also burns more.Not long ago, an interesting study was conducted.Its participants are 50-60 years old.

The results show that women, in the diet, protein dominant, can reduce weight by more than 50% compared to women, in the menu where the main position is assigned to carbohydrates.Protein diet to lose weight more effectively than other nutrients.

Losing weight protein and stable muscle mass

If you eat mainly carbohydrate products, muscle mass begins to decrease firmly.Protein does not cause this effect.This is especially important for the elderly, in which muscle mass tends to decrease.

Miss!If, along with a protein diet, also participate in physical exercises, the muscles will usually begin to increase.

Protein standard

One person needs about 0.8 grams of protein per kg weight per day.However, many famous nutrition experts believe that a lot for the body is not enough.Especially for the elderly, which is important to maintain muscle mass.

Experts recommend that older people and retirement age will use at least 1.3 grams of protein for one kilogram of weight.

Nutrition experts recommend a healthy young man one day to eat about 1.5 grams of protein per kg.Therefore, an individual weighs 70 kg should eat about 90-120 grams of protein per day.

At the same time, it is important to consider whether a person is involved in sports or not, how much he has physical effort.If a little, then the use of protein must not exceed 1 g of each kilogram of weight.

Miss!The entire daily diet should be 25-30% of protein foods.It is very important not to eat this standard at an appointment, to distribute evenly.

What is important to use with protein

All those who want a protein diet are effective and useful, followed by:

• Along with protein products, use more fibers, stimulate the intestine.In this case, constipation will not be threatened;
• Consumer a lot of water (2-2.5 liters per day).After that, the kidneys will be easier to deal with nitrogen and other substances that the protein turns to metabolism.

However, the use of fruit juice and composes must be minimized.

Which product is better not consumed

From the diet should be removed:

• Products have high levels of saturated fat and genetically modified.The first is very special in red meats (pork, lamb), vegetable butter is completed with the second dish;
• Canned and processed meat products with excess salt (such as smoked sausages and sausages).
• It is necessary to minimize the use of simple carbohydrates (the white bread of the highest type, sugar, sweets, cakes, chocolate).They burned very quickly, causing the appearance of a feeling of hunger;
• You should refuse fried food in oil.She is too high -calorie;
• Do not use mayonnaise.It can be replaced with soy sauce, lemon juice, balsamic vinegar and even the most normal kefir;
• We will have to refuse milk, butter, cheese with high fat content.

It is also important not limited to personal products.The more different foods, the better.Thanks to the diversity, the diet becomes more balanced, including all the macro and micro -needed for the body.

Which plant products should be in the protein diet

In protein -based diet, the following plant products will dominate:

1. Vegetables (with small starch content).Cabbage is especially rich in protein.Only 30 calories in 100 grams of the product and up to 3 grams of protein.You should also use Brussels, green vegetables, eggplant, bell peppers, tomatoes and zucchini.But potatoes and corn, including a lot of starch, better than use at a minimum.
2. Fruits and dried fruits (especially without sugar or sour, in which there is not much sucrose).
3. Soybeans (including tofu cheese) and other legumes.Lentils are especially useful.In 200 g of lentils, there are only 200 calories and up to 20 grams of protein.
4. Olive oil (but no more than 4 tablespoons per day).The sunflower oil is better than not in use.
5. All wheat bread.
6. Group (oatmeal, buckwheat, rice).Especially a lot of protein in oatmeal.In a common part, they contain 10-15 grams.But there are a few calories in it - only 300.
7. Seed.In 30 grams of conventional peanuts 8 g of protein and only 150 calories. 

Protein diet to lose weight for women and men does not apply to people accompanying the feeling of constant hunger.

Which animal products are protein diets including

A diet, based on protein, should include the following products of animal origin:

1. White lean meat (briges chicken, turkey, lean parts of other meat varieties).Products must be eaten without skin.Chicken brigade is especially useful.In one of the 200 grams of only 300 calories and protein up to 50 grams.
2. Seafood, including important omega acid -rich fish varieties (tuna, salmon).In 150g tuna 200 calories and 40 grams of protein.
3. Dairy products with minimum fat (kefir, yogurt, cottage cheese).200 g of cottage skim cheese contains 25 grams of protein and 200 calories;
4. Eggs protein.It consists of almost complete protein.In addition, egg protein contains an important antioxidant for the body, protecting the human body from aging.

Protein diet to lose weight: menu for a week 

There are many different options for the protein diet menu for a week.The following is a diet that many famous nutrition experts consider to be optimal.

Monday

• Breakfast.2 squirrels of eggs, a slice of whole bread.
• Snacks.A pear.
• Dinner.Low -seed cheese -Calorie, 150 g of chickens and breast vegetables salad.
• Afternoon snack.Orange.
• Dinner.Tuna (150 g) with Zucchini.

Tuesday

• Breakfast.Strawberries, 200 g kefir;
• Snacks.A pear.
• Dinner.Salmon 120 g, greenery salad with olive oil and vinegar;
• Afternoon snack.A apple.
• Dinner.120 g of boiled turkey, broccoli.

Wednesday

• Breakfast.Ovsyanka, 150 g of yogurt (preferably Greek skim), 50 g of seeds (walnuts or arachis).
• Snacks.A orange.
• Dinner.120 g beef with sweet bulgaria pepper.
• Afternoon snack.A plum.
• Dinner.A brown rice salad and 100 g chicken breast.

Thursday

• Breakfast.Omlet of 2 proteins of eggs with black olives, some oatmeal meals.
• Snacks.A orange.
• Dinner.Salad is made of greenery and 150 g of chicken.
• Afternoon snack.150 g of yogurt.
• Dinner.120 g of Paltus.Brussels Cabbage Salad.

Friday

• Breakfast.100 g of house cheese, 50 g walnuts.
• Snacks.A apple.
• Dinner.120 g salmon.Carrot salad.
• Afternoon snack.150 g kefir low -fat.
• Dinner.Chicken cigarettes.Pumpkin porridge.

Saturday

• Breakfast.Omlet of 2 proteins, yogurt and 150 g of skim cheese;
• Snacks.Orange.
• Dinner.Chicken cards and 150 g of stewed beans.
• Afternoon snack.Apple.
• Dinner.Shrimp 100 g.A stewed onion salad and sweet pepper.

Sunday

• Breakfast.Porridge from pumpkin, cheese.
• Snacks.A plum.
• Dinner.100 g of beef, 150 g of Greek yogurt mixed with nuts;
• Afternoon snack.A orange.
• Dinner.150 g of boiled salmon and salad of trees.

Many times a day you can also eat whole grain bread.

Squirrel diet for fair sex

The above protein diet to lose weight for men is perfect.For women, however, too.However, there are features here.

The metabolism in women is sometimes slower than half of humanity.Therefore, the protein diet must be diversified with special dishes that stimulate metabolism.Here are some delicious and nutritious recipes that help speed up metabolic processes in the body, and therefore are great for women.

Fish soup

To prepare this dish, you need:

• White fish fillet (300 g);
• Cauliflower (the same);
• yogurt;
• light bulb;
• A little salt and pepper.

Prepare a fish soup like this:

• We clean cauliflower and cut into small pieces;
• We cut white fish with large blocks and onions into half round;
• We send all ingredients to the pan and cook;
• During cooking, add yogurt and lemon juice.

Protein Salad

To prepare, you will need:

• 3 eggs;
• a cucumber;
• 100 g of chickens (breast);
• Beijing cabbage (300 g);
• lemonade;
• yogurt;
• mustard;
• salt.

We cook protein salad like this:

• Cook chicken breast.We do the same with eggs;
• Cut the cabbage, cut the egg whites with cubes.We do the same with a cucumber;
• We make a salad.Yogurt, salt and mustard mix well;
• Next, mix everything and add a little lemon juice.

Omelette grilled from cheese

He is preparing from:

• Cottage cottage (150 g);
• 3 egg protein;
• dill;
• Spring onion;
• salt.

We make an egg like this:

• Defeat the egg whites;
• In a blender, dill mixed with paintings;
• Mix two blocks (from protein and cheese of paintings);
• Cut onion.Sprinkle future eggs for them;
• Put in the oven and bake.

Puding from cottage cheese

To prepare it, you need:

• 250 g of Skim Cottage cheese;
• two egg yolks;
• 3 protein;
• two tablespoons of starch (corn);
• 2 apples.

You will also need 50 g of lemon juice.

We create pudding like this:

• We take out seeds from apples, fractions in a blender;
• Add egg yolks, corn starch, cheese and lemon juice to the resulting mixture;
• Defeat all of these ingredients until they turn into something similar to cream;
• Defeat protein, mix with everything else;

We grilled in the oven for about half an hour.

Problems can occur with protein diet.Contraindications

The protein diet is less contraindicated.If a person is healthy, he can follow her safely.

There is an opinion that the protein diet can be harmful to the kidneys.This is not entirely true.It can only be harmful to people with serious problems with these agencies (mainly renal failure).Such a diet is overloaded with unhealthy shoots, because it is difficult for them to filter a large amount of nitrogen, contained in amino acids.

In other cases, the protein content increases in the diet that affects the work of this important agency.However, many nutrition experts and doctors do not recommend protein diets for everyone:

• people with diabetes;
• Hypertension.

Be careful, it is necessary to sit on it for people with severe chronic liver disease (hepatitis) and the gastrointestinal tract (pancreatitis, Crohn's disease).These conditions can prevent protein absorption if they enter the body with increased volume.

Sometimes a protein diet causes dehydration.This is all connected to the same nitrogen, to remove the body to use more liquid.That is why all people who eat a lot of protein are important to supplement it in time.

How much time is better for protein treatment

It is unexpected to have a protein diet for a long time.The best option is to sit on it for 2-3 weeks, and then rest for a few months.On the other hand, kidney problems are possible (especially if there is a tendency for this).In some cases, stone even appears in it.However, this is very rare.

Protein diet to lose weight: Review

Using a protein diet for 2-3 weeks, can actually be reset up to 8 kg.This is expressed by many reviews on different popular internet forums for healthy lifestyles.

However, not all reviews are positive.However, this is not strange enough in this, because people have different health conditions, they experience different physical activities.Therefore, not everyone is well tolerated by a protein diet to lose weight.Review is talked about this.

Specifically, many people complained that they lost weight, but the weight was back in the literal sense for a few weeks.To avoid this, you have to try to leave the diet gradually, not to eat too much.

It is best and after finishing to continue using simple carbohydrates (sugar, sweets), as well as saturated and genetically modified fat, there are many processed meat products such as smoked sausages.

If it is returned anyway, then it will not be hurt when checking the health status.Typically, a person gaining weight due to the fact that he had a slow, not working on the thyroid gland.

People on the forums complain that it is difficult to endure the diet - the head is dizzy, without power.The reason here, obviously, is not in the diet, but again, in health problems.

Similar symptoms often occur in people in the body without enough iron, potassium or vitamin D.

Protein diet is a good way to lose weight quickly.It helps to eliminate additional pounds, but does not have to suffer hunger and do not lead to loss of muscle mass.