Protein diet

A protein diet is a common nutritional system that helps cope with overweight. As the name suggests, this diet is based on protein. At the same time, the amount of fat and carbohydrates is reduced. As a result, the metabolic process in the body has changed. He has to spend a lot of fat to replenish energy.

The principle of protein diet

Protein is essential for the normal functioning of the body. Muscle tissues, organs, blood cells and immune bodies are formed from this substance. It is also included in the structure of skin, hair, and nails.

The main functions of protein include:

1. structure.Protein is considered to be the basis for building the human body. They are found in bones, hair, skin and muscles.
2. Exchange and enzymes.The basis of hormones and enzymes is pure protein or its combination with other elements.
3. Transmission.Protein has important organ and cell elements. These include molecules, ions, and nutrients. Therefore, hemoglobin transports oxygen to human cells.

Protein is essential for the normal functioning of the immune system. They provide reliable protection from infection. 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 needed by the human body.

Plant protein cannot provide enough amino acids for the human body. Moreover, they can be combined with other substances. This allows you to obtain complete protein.

When there is a lack of protein in the body, metabolic abnormalities occur. The basic principle of a protein diet is to supplement the body with important substances needed for its normal functions. In a normal diet, the protein content is usually 12%. During the diet, the number increased significantly due to the reduction in fat and carbohydrates.

Features of protein diet

Eating a protein diet is easy. This is due to the possibility of adapting to personal preferences and personal taste desires.

In order to get good results, you must follow the following features of a protein diet:

1. Record menu.For this, you need to start keeping a food diary. This can be done manually or using a special program.
2. Find the protein standard.For this, you should pay attention to weight.
3. Maintain protein balance.In the menu, you can include products that contain essential amino acids.
4. Control the lower limit of protein standards.Even outside of the diet, the body must receive the required amount of protein. The average is 30 years.
5. Monitor the biological value of proteins.It is best to give priority to fresh meat, eggs, and dairy products. In this case, it is best to avoid processed foods in the form of bacon, sausage, and ham.
6. Mix protein with herbs and vegetables.A sufficient amount of vegetables, fruits and herbs should be included in the diet.

Benefits of a protein diet

The advantage of a protein diet is that it can not only help weight loss, but also achieve the following effects:

1. Increase muscle mass.Combining protein and strength training is considered particularly effective.
2. Reduce age-related muscle loss.Many people have lost muscles over the years. If protein shakes are included in the menu, such losses can be prevented.
3. Strengthen bones.A protein diet helps avoid the development of osteoporosis, which usually occurs in women. This food system helps reduce risk by 69%.
4. Speed ​​up wound healing.Eating protein food can normalize the recovery process after injury or surgery.

The harm of protein diet

The danger of a protein diet is that meat may contain a lot of calories. Therefore, uncontrolled use of protein can cause weight gain. It is recommended to calculate calories carefully to avoid exceeding daily intake.

Strictly restricting carbohydrates puts a lot of pressure on the body. Sugar makes the brain active. If you give it up altogether, it may cause mood deterioration and decreased concentration.

Lack of fiber in the diet, increased protein digestion, leading to constipation. To minimize kidney pressure, you need to drink a lot of fluids. In addition, vegetables and herbs should be included in the diet.

Other disadvantages of a protein diet include:

1. Increased kidney load.When a large amount of protein is consumed, the oxidation of its elements (amino acids) will increase the load on the kidneys. Also, this feeding system can cause the appearance of stones.
2. The threat of metabolic disorders.In the process of amino acid processing, by-products that prevent fatty acid oxidation are synthesized. If there is a lot of fat in the diet, the body will accumulate under-oxidized substrates. They cause the destruction of insulin action and increase the risk of metabolic disorders.
3. Lack of vitamins and trace elements.This risk is only related to a high-protein rigid diet. Therefore, nutritionists do not recommend completely excluding fruits, vegetables and grains from the diet. If this is not possible, vitamin supplements are worthwhile.

Allowed and prohibited foods in protein diet

In order to make a protein diet for weight loss not harmful to your body, you should follow these suggestions:

• Drink enough liquid-at least 2 liters;
• Drink multiple vitamins;
• Consume at least 1200 Kcal per day.

The list of foods allowed in the protein diet includes:

• thin fish;
• Internal organs;
• Skinless poultry meat-preferably chicken or turkey;
• Low-fat dairy products;
• Seafood;
• Veal and beef;
• Apples and citrus fruits;
• Cucumbers, tomatoes, cabbage;
• Cereal;
• Egg white;
• Mineral water, tea and coffee, no added sugar.

The prohibited foods in the protein diet are:

• Baked goods;
• Candy;
• Canned food;
• Fat dairy products;
• Semi-finished products;
• sweet fruit;
• Juice, sweet carbonated drinks;
• Starchy vegetables;
• Candied fruit;
• Sugar and its analogues.

The way food is prepared is also important. It should be steamed, boiled, and grilled. Don't fry food in oil or pour it into high-fat sauce. In order to improve the taste of dishes, herbs, salt, soy sauce, and pepper are allowed. You can also use lemon juice and balsamic vinegar.

Protein diet for pregnant women

During pregnancy, the demand for protein foods increases significantly. Most amino acids are spent on the growth of children. Many people are convinced that such a nutritional system only means strict restrictions. However, the protein diet of pregnant women means adjusting these substances in the diet.

During pregnancy, it is recommended to eat up to 2-2. 5 grams of protein products per kilogram of body weight. This means that the daily intake should be around 100-120 grams.

At the same time, there must be other foods in the diet. Fat and carbohydrates must be consumed. They are necessary for the full growth of children. In this case, it is worth giving up sugar, bread, and baked goods.

Each meal should contain only one serving of protein food. If the amount of these substances is too much, their decay products will overload the human body. This significantly increases the burden on the liver and kidneys.

Protein diet contraindications

In this case, protein diet has contraindications:

• Over 45 years old;
• The tendency to form blood clots easily;
• Kidney disease;
• pregnancy;
• Breastfeeding.

Protein diet for weight loss: a week’s menu

The protein weight loss diet includes the following menus this week.

Day 1

1. Breakfast:Can include cheese or brown rice, as well as chicken, tea or coffee.
2. Second breakfast:You can eat an apple.
3. Lunch:You can eat cooked breast with whole wheat bread.
4. Afternoon snack:Some natural yogurt.
5. Dinner:May include poultry or fish and vegetable salad.

Day 2

1. Breakfast:It is worth eating yogurt and drinking tea.
2. Second breakfast:Eat a few cups of sugar-free cheesecake or oranges.
3. Lunch:You can eat beef or turkey. Stewed vegetables are suitable as a side dish.
4. Snacks:You can drink kefir.
5. Dinner:Eat grilled fish with vegetables.

Day 3

1. Breakfast:It is worth eating 3 kinds of protein or cheese. For beverages, tea or coffee is suitable.
2. Lunch:Except bananas, any fruit can be used.
3. Lunch:You need to make broth. Boiled brown rice turkey is also fine.
4. Snack:Eat an apple.
5. Dinner:The cabbage salad and beef are worth eating.

Day 4

1. Breakfast:It can be composed of milk buckwheat porridge.
2. Lunch:May include grapefruit.
3. Lunch: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.

The fifth day

1. Breakfast:You should eat cabbage and cucumber salad and boiled chicken.
2. Lunch:Can contain an apple and an orange.
3. Lunch:Steamed fish or vegetable soup is worth a meal.
4. Snacks:May include natural yogurt.
5. Dinner:Beef and vegetable salad are fine.

Day 6

1. Breakfast:It is worth eating a protein omelet and drinking tea or coffee.
2. Lunch:Any citrus fruit will do.
3. Lunch:You can eat veal or chicken steak and vegetables.
4. Afternoon snack:It is worth a glass of kefir.
5. Dinner:Can include grilled fish and salad.

Day 7

1. Breakfast:It is worth eating cheese. You can also drink tea or coffee.
2. Second breakfast:You can eat an apple.
3. Lunch:You can eat boiled beef and vegetable soup.
4. Snacks:Curd cheese.
5. Dinner:Poultry and vegetable salad can be included.

Under such a nutritional system, there should be 4 to 6 meals a day. The first meal should be half an hour after waking up. You need to eat dinner 3 hours before going to bed. During the day, it is worth drinking 1. 5 liters of water.

14-day protein diet: menu

If you plan to have a 14-day weight loss protein diet, you should focus on the following menu:

1. Food should be eaten 5-6 times a day. It is recommended to do this operation half an hour after waking up for the first time and 3 hours before going to bed for the last time. Carbohydrates can be consumed until 2 pm.
2. Breakfast can include a serving of complex carbohydrates. This will require 4 tablespoons of boiled cereals-oatmeal, buckwheat, brown rice. A slice of whole wheat bread is fine. In addition, eat some protein-100 grams of fish fillets, 30 grams of nuts, 1 egg and yogurt.
3. Fruits should be eaten as snacks in the morning. Apples, oranges or oranges are good choices.
4. In the afternoon, protein foods should be combined with starch-free vegetables. These include tomatoes, cucumbers, lettuce, and cabbage.
5. It is recommended to season the salad with 30 grams of vegetable fat. The rest of the food does not contain oil.

Protein diet recipes

In order for this nutritional system to be beneficial, protein diet recipes must be delicious and varied.

Creamy Egg Soup

This dish requires:

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

Preparation:

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

Protein Salad

Cooking needs:

• 3 eggs;
• 400 grams of cabbage;
• 1 chicken fillet;
• 1 cucumber.

Come on:

• salt;
• Natural yogurt;
• Mustard sauce.

Preparation:

1. Grind all ingredients.
2. Mix the seasonings in another bowl.
3. Pour the mixture into the salad and mix well.
4. Before serving, sprinkle lemon juice on the protein salad.

meringue ice cream

For cooking, you need:

• 1 packet of low-fat cheese.
• Half an orange;
• 1 apple;
• Vanilla.

Preparation:

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

Quit protein diet

To record the results obtained, the protein diet must be properly exited.

For this reason, the following rules are recommended:

1. Avoid sweets and heavy meals for 2 weeks after dieting. In this case, light meals should be preferred. If it is difficult to make without sweets, add a spoonful of honey to the oatmeal.
2. Drink unsweetened tea. You need cereals and low-fat dairy products.
3. It is recommended to use vegetables and lean meat for lunch. Fish, beef, and chicken will be excellent choices. You can also eat various stews. Fruits are also very useful. Beverages include green tea or herbal tea. The eggs are great.
4. Dinner may be light. Vegetable salad with boiled eggs or a piece of meat is a good choice. If you feel severely hungry before going to bed, you should drink 250ml of low-fat kefir.
5. It should be the first choice from candy, honey and fruit. Eating yogurt is also acceptable. In any case, these products should be consumed in the morning.

Protein Diet: Nutritionist Review

The positive evaluation of nutritionists on protein diet to lose weight:

1. "The main benefit of this diet is that it can bring a feeling of fullness. At the same time, protein food can quickly get rid of excess weight. The disadvantages include loss of skin elasticity and the risk of impaired kidney function. "
2. "Any dietary restrictions should be taken seriously. Vegetables and fruits should not be completely excluded from the diet. Only in this case, weight loss may not be harmful to health. "

A protein diet is a popular nutritional system that helps eliminate excess weight and replenish vital energy for the body. In order to achieve good results and avoid negative effects, it is necessary to strictly follow the recommendations of nutritionists. Before dieting, be sure to read the taboo list.