The essence of the diet is that every day you should eat mainly protein foods - a lot of fish, meat and low-fat dairy products. All these products are very nutritious, saturate for a long time, so you will feel a feeling of hunger. But the body deprived of carbohydrates and fats will begin to use its own fat stores as additional energy.
role of protein in the body
Life is impossible without proteins. The importance of proteins to the body lies in the fact that they are essential for building cells, tissues and organs, making enzymes, most hormones, hemoglobin and other substances that perform the most important functions in the body. serve as a material. Proteins and their role in the body also lie in the fact that they are involved in protecting the body from infection, and also promote the absorption of vitamins and minerals. Our life activity is the continuous absorption of proteins. Consumption and renewal are involved. In order to balance these processes, protein losses must be replenished daily. It, unlike fats and carbohydrates, does not accumulate and is not synthesized from other nutrients in the body, ie youYou can get protein only with food.
Protein diet duration
Usually, protein-type diets are prescribed in detail for a week or two. The menu is not very diverse: in the second week, if any, specialists follow the diet from the last day until the first, as before. Recommend eating the same menu.
In addition, nutritionists recommend following a protein diet for no more than 14 days, after which you need to take a break for half a year. Only after that you can resume the course.
Pros and cons of protein diet
In addition to the general goal of "losing weight", a protein diet has other beneficial effects for the body. Namely:
- Improves skin condition. Protein is fundamental in the body. Thanks to it, your muscles become stronger, and the skin does not sag. By increasing the amount of protein in your daily diet, you will ensure the beautiful appearance of your skin.
- Calorie content. Protein contains about 2 times less calories than fat. And given the fact that the body needs more time and energy to process fats, the process of losing weight is simply inevitable.
- Removal of toxins. Protein contributes to the removal of excess fluid from the body and the toxins with them.
- Lack of feeling of hunger. Due to the characteristics of the body and the prolonged assimilation of proteins, the feeling of hunger comes after a long time. And given the fact that the protein diet consists of 4-6 meals, hunger throughout the dayDoesn't seem
Protein diets have some drawbacks. Most of them rest on contraindications for certain groups of people. But they can not be attributed solely to the minuses, because of the contraindications to the diet - to sit on itThere's no point. And yet if they sit down, what's the point of complaining?
So, the disadvantages of the diet include:
- Constipation. This is a common problem in people on a protein diet. The solution to this problem is the use of large amounts of water or kefir. If this does not help, use a laxative
- Decay products are not removed. The solution to this problem, as in the previous case, is the use of water in the required amount.
- bad breath
- Duration of the diet. Due to its specificity, it is not recommended to sit on a protein diet for more than a month. If you use the diet only as a means to maintain the figure in good shape and to lose extra poundsIf you are not trying, this restriction does not apply to you.
This is where the cons of the diet end. Everything else already belongs to the category of contraindications and should be taken first of all, even before you go on a diet.
protein diet rules
Features of a protein diet are in compliance with the following rules:
- Each food is a protein combined with other foods,
- All meals should be prepared without fat, your fat rate per day is 30 gr. This is 1 - 2 Tbsp. Oil as a salad dressing
- Until 2 pm it is allowed to eat complex carbohydrates in the form of cereals (rice, buckwheat, oatmeal) 4 - 6 tbsp. l. ,
- You can use vegetables that do not contain starch (or with a minimum of it) - cucumbers, tomatoes, zucchini, cabbage and lettuce,
- from fruits, give preference to citrus fruits or unripe apples (1 - 2 per day),
- drink plenty of water (1-2 liters per day),
- You should eat 4 to 6 times a day, approximately every 3 hours,
- As seasoning, use herbs, lemon juice, soy sauce, balsamic vinegar, garlic,
- do not consume alcohol and sweets during the diet,
- follow the table of protein content in products,
- The duration of the diet does not exceed 2 weeks.
diet in protein diet
You need to eat at least 5 times a day, while the last time you can eat is 3 hours before the light, and breakfast can start as early as 30 minutes after you wake up. For the delivery of nutrients, Before lunch you should consume a small amount of carbohydrates in the form of buckwheat, brown rice or oatmeal. Also you can eat some fruit before lunch. You can consume up to 40 grams of fat per dayWhich is enough for your body.
how to cook food with protein diet
For 7 days, 14, or a month, the menu, the number of grams per serving with a protein diet, doesn't vary much.
The first, second and third are an essential component of breakfast, lunch and dinner. The only difference is the preparation and timing of the meal.
Soup is the first item on the menu. The basis of the soup is protein broths: fish, meat, poultry. Vegetable complement of your choice, cabbage, eggplant, sweet pepper, beans, eggs.
Potatoes are restricted due to the high carbohydrate content. The lack of pasta and potatoes in the soup will not reduce the taste of vegetable soups with protein broth. Any liquid food contributes to weight loss.
For second courses, there is a greater choice of products to satisfy hunger, as well as to lose weight. Any dishes for dishes include chicken, fish, meat, eggs, cottage cheese, vegetables, herbs and spices. are included with.
The question is, what to replace the side dish with? Potatoes, pasta, cereals are rich in carbohydrates and therefore are not suitable for any diet. Replace carbohydrate side dishes with vegetable dishes. Bake, cook, stew for every housewife. Just take care of the spices.
Sugar, sweet syrups and some additives that are not recommended for use may be lost in the composition. Using a variety of foods in the diet, violations in nutrition and a feeling of hunger are not noticeable.
protein diet menu options
The menu for each day consists of five meals, including protein foods in sufficient quantity so that the body does not feel hungry. The diet is quite diverse, while it contains the simplest and easiest to prepare dishes.
The diet is designed for a week, with overweight, the number of days can be increased to 14 days (2 weeks is the maximum at which you can be on a protein diet).
Menu 1 Protein diet for a week (7 days)
Make your diet in such a way that its daily caloric content does not exceed 1000 kcal. Divide them into 5 meals so that the last meal is 3-4 hours before bedtime. For a week you can throw off 5-7 kg.
| Day | Meal | menu for the day |
| 1 day | breakfast | Omelette from 3 proteins 1 cup kefir (low fat) tea or coffee without sugar |
| late breakfast | 1 cup kefir or yogurt (no additives) | |
| dinner | 100 gr. Boiled chicken with spices and herbs | |
| afternoon tea | 1 apple or orange | |
| dinner | 100-150 gr. Fish cooked with herbs and spices. 1 cup fat-free kefir |
|
| 2 day | breakfast | 2 hard boiled eggs 1 tomato 1 whole grain bread |
| late breakfast | 1 cup kefir or yogurt (no additives) | |
| dinner | 100 gr. Boiled meat, Tomato and pepper salad - 100 gr. |
|
| afternoon tea | 1 apple or orange | |
| dinner | 100 gr. Canned fish (you can tuna or sardinela), 100-150 gr. Salad of fresh cabbage and cucumber, 1 glass of kefir (fat content up to 5%) |
|
| 3 days | breakfast | Oatmeal with a handful of nuts or dried fruits. tea or coffee |
| late breakfast | Whole grain bread and low fat cheese sandwich | |
| dinner | 100 grams chicken breast, 1/3 cup brown rice Tomato and pepper salad - 100-150 gr. |
|
| afternoon tea | 1 fruit, any, except banana | |
| dinner | 100 gr. boiled fish, 1 cup boiled beans 1 cup kefir or yogurt |
|
| day 4 | breakfast | 150 g fat-free cottage cheese, green tea |
| late breakfast | A handful of nuts - no more than 30 gr. | |
| dinner | Chicken broth with vegetables and chicken breast. 1 whole grain bread |
|
| afternoon tea | 1 apple or orange | |
| dinner | Oven-cooked fish or meat. Salad of fresh vegetables - cabbage, tomato and red pepper. |
|
| day 5 | breakfast | Tomatoes and lettuce seasoned salad with lemon juice |
| late breakfast | 1 cup kefir or yogurt (no additives) | |
| dinner | Broccoli Cream Soup with Chicken Breast Pieces. 1 whole grain bread |
|
| afternoon tea | 5 pieces. Any dry fruits | |
| dinner | Cabbage and Green Pea Salad. Baked Breasts with Cheese and Tomatoes (Hard Cheese) |
|
| day 6 | breakfast | Omelet from 2 eggs and low-fat ham. Be it tea or coffee, without sugar. |
| late breakfast | 1 fruit, any, except banana | |
| dinner | 100 gr. boiled fish, 1/3 cup steamed rice. 1 tomato |
|
| afternoon tea | 1 cup kefir or yogurt (no additives) | |
| dinner | Stew from vegetables and meat - no more than 200 gr. kefir or yogurt |
|
| day 7 | breakfast | 150 gr. fat-free cottage cheese with dried apricots, green tea |
| late breakfast | A handful of nuts - no more than 30 gr. | |
| dinner | 1/3 cup buckwheat (it is better not to boil it, but pour it with boiling water and leave overnight) and fish or meat of your choice | |
| afternoon tea | 1 orange | |
| dinner | 150 grams of meat with lemon and herbs baked in the oven. Add the juice and seasoning of half a lemon to the meat, marinate the meat for 1 to 4 hours. After baking in the oven for 25-30 minutes |
Menu number 2 protein diet for a week
Another advantage of a protein diet for very quick weight loss is that you can create a menu at your own discretion. There are no strict rules here. The option shown is just an example.
Serving size is about 200-250 gr.
Day 1: Morning, Afternoon, Evening Meal, Breakfast
| 1 pp(snack) | Unsweetened Coffee/Tea + Cheese |
| 2 pp (second breakfast) | Apple |
| 3 pp (lunch) | Boiled Chicken Breast with Cooked Vegetables |
| 4 pp(breakfast) | empty natural yogurt |
| 5 pp(dinner) | Steam Fish + Vegetable Salad |
Day 2: Morning, Lunch, Evening, Breakfast
| 1 pp(snack) | Unsweetened Coffee/Tea + Yogurt |
| 2 pp (second breakfast) | Orange |
| 3 pp (lunch) | Vegetables (cooked) + Veal (Beef) |
| 4 pp(breakfast) | kefir |
| 5 pp(dinner) | Fish (cooked) and vegetables (natural, without heat treatment) |
Day 3: Morning, Afternoon, Evening Meal, Breakfast
| 1 pp(snack) | Unsweetened coffee / tea + a couple of eggs |
| 2 pp (second breakfast) | Grapefruit |
| 3 pp (lunch) | Baked Turkey Thighs + -5 Tbsp. Brown Rice |
| 4 pp(breakfast) | filter |
| 5 pp(dinner) | Cabbage Salad + Steamed Veal |
Day 4: Morning, Afternoon, Evening Meal, Breakfast
| 1 pp (breakfast) | Kefir + cookies (2 pcs. , From oatmeal, better homemade) |
| 2 pp (second breakfast) | Kiwi (2 pcs) |
| 3 pp (lunch) | Chicken with Asparagus |
| 4 pp(breakfast) | fresh juice |
| 5 pp(dinner) | Seafood and Vegetables |
Day 5: Morning, Afternoon, Evening Meal, Breakfast
| 1 pp (breakfast) | 2 boiled egg omelet + tea or coffee without sugar |
| 2 pp (second breakfast) | Apple |
| 3 pp (lunch) | fish with bread |
| 4 pp(breakfast) | ryazhenka |
| 5 pp(dinner) | Chicken + Raw Vegetables |
Day 6: Morning, Afternoon, Evening Meal, Breakfast
| 1 pp (breakfast) | Cheese + tea or coffee without sugar |
| 2 pp (second breakfast) | Orange |
| 3 pp (lunch) | Baked Tofu with Vegetables |
| 4 pp(breakfast) | yogurt without additives |
| 5 pp(dinner) | Shrimp with Asparagus |
Day Seven: Morning, Lunch, Evening, Breakfast
| 1 pp (breakfast) | Cheese + tea or coffee without sugar |
| 2 pp (second breakfast) | Apple |
| 3 pp (lunch) | Vegetable Soup + Boiled Beef |
| 4 pp(breakfast) | kefir + whole grain bread |
| 5 pp(dinner) | Steam Fish + Vegetable Salad |
Protein diet menu for 14 days
The products on the menu can be safely replaced with an equivalent from the table of allowed ones, and the proposed dishes can be replaced with similar in terms of calorie content and composition. The main thing is to follow the rules: 5 a day-6 eat fractionally, drink at least 2 liters of liquid per day, do not eat prohibited foods.
| breakfast |
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| second breakfast |
|
| dinner |
|
| afternoon tea |
|
| dinner |
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The list of allowed products is so diverse that it is not difficult to develop a detailed menu of a protein diet for yourself, there is room for imagination "walking". Gradual adherence to a protein diet will allow you to slowly and effectively exit the diet. will allow.
protein diet recipes
As you know, the protein diet is based on the complete or partial exclusion of carbohydrates from your body. The basis of your diet should be white meat, fish, eggs, dairy products. In more sparing versions of such a diet, vegetables andNuts are allowed. In a rigid system of weight loss, you can't really steer clear. For a week, and sometimes more, every day you need to eat only boiled eggs, fish and chicken meat.
As you understand, the following recipes are more suitable for sparing and more diverse in terms of allowed products. They are based on protein products, but some ingredients can be added to improve the taste, which to some extentare outside the nutritional principles of strict protein diets.
first meal
egg cream soup
material:
- 400 grams chicken or turkey breast
- 300-400 grams spinach,
- 2 boiled eggs,
- 150 ml milk
- spices,
- salt,
- sprig of parsley.
Season the meat with bay leaves, peppercorns and Provence herbs 2-2. Boil in 5 liters of water. Remove the flesh and cut into cubes. Add the chopped spinach to the broth and boil until soft. Put the soup, milk in the blender bowl, place the meat and chopped eggs and beat until creamy. ParsleyServe immediately garnished with a sprig and half-boiled egg.
nutritious fish soup
- 400 g fillet of any white fish,
- 1 red onion
- 400 grams cauliflower,
- Lemon juice,
- pepper,
- salt,
- natural yogurt (optional)
Separate the cauliflower, peel, cut into small pieces. Cut the fish into large cubes. Cut the onion into thin half rings. Put everything in a saucepan, fill with water and cook until soft. Salt, kaleChili, before serving, add lemon juice and a couple tablespoons of Greek yogurt, if desired.
Soup with Chicken Meatballs
- 300 g minced chicken,
- 2 squirrels,
- 1 tsp bran,
- vegetable broth (from celery or cauliflower with onions),
- 5 stalks of green onions
- 1 small onion
- salt and spices.
Add minced meat, squirrels, bran and finely grated onion, form small chestnut-sized meatballs. Add meatballs, bay leaf, 5 peppercorns to boiling broth, simmer until soft. Before serving, add soup to finely chopped greens. Garnish with onions.
Results and reviews after a protein diet
The results before and after the diet are impressive - in just one week, depending on the starting weight and activity, you can lose up to 5 kilograms. Since protein foods saturate the body with energy, it is possible to achieve maximum effect. It is recommended to combine diet with training.
As for the reviews, they are both positive and negative. For many, the diet did not fit - against the background of a lack of vitamins and trace elements, some of those who lost weight developed dizziness and weakness. Despite this, Everyone who is on this diet has lost weight.
Protein Diet Contraindications
Before this diet, undergo a mandatory medical examination, since the protein diet is not allowed for everyone and is completely prohibited:
- deviations in the work of the heart (with arrhythmias) and with any of its diseases,
- Hepatitis and any liver disease,
- during breastfeeding and during pregnancy,
- with renal dysfunction
- with joint pain or related diseases,
- with colitis, dysbacteriosis, chronic pancreatitis and many other diseases of the digestive system,
- The diet increases the risk of thrombosis and is therefore not recommended in the elderly,
- with a duration of more than 4 weeks.
protein diet options
Many modern diets are based on the principle of protein nutrition. Consider the most popular options.
protein-carbohydrate diet
Its essence is that protein days alternate with carbohydrate days, that is, one day you eat exclusively protein foods, the other day you eat complex carbohydrates. This dietary option is considered more balanced and lasts two weeks. It can be followed for a longer period of time. Usually, such a diet is resorted to followed by a purely protein diet to consolidate the result.
Atkins diet
Also known as the Hollywood Diet, it has become a favorite of many Hollywood stars. The basis of nutrition compiled by Atkins is the use of mainly protein foods, even high-calorie fatty foods are allowed, but carbohydrates are excluded.
Dr. Pierre Ducana's Protein Diet
The most popular protein diet is the Dukan diet. It is actually a system of proper nutrition, which should be followed throughout life. According to modern nutritionists, the best diet for weight loss is the one that you take comfortably without suffering from hunger, Without falling from weakness, and can follow regardless of calorie intake.
Protein Diet Recommendations
Given the disadvantages of this method of losing weight, we have compiled for you recommendations, following which you can minimize the negative consequences for your body and benefit only from the diet:
- First and foremost, do not overdo the diet. Remember that everything requires measure: do not completely exclude carbohydrates and fats from the diet. If you still want to lose weight after a week of dietingDeciding to continue, do not sit on such a diet for more than a month and then take a break of 2-3 months.
- Since a protein diet puts a lot of pressure on the kidneys to lose weight for 7 days, eat more vegetables.
- Eat at least 4 small meals a day.
- The last meal should be no later than 2 hours before bedtime.
- To avoid problems with stool, follow the water regime - you should drink at least 1. 5 liters of clean water per day.
- Do not exceed the daily caloric intake of 1500 kcal.
- Choose Quality Products! Remember that the quality of food is a very important condition for losing weight.
- Do not eat more than 4 eggs a day if you include eggs in your diet. This is especially true for egg yolks, which mainly contain fat and raise cholesterol levels.
- Proteins are better absorbed when paired with carbohydrates. When eating steamed chicken breast, add a little steamed cauliflower to your plate. But in the middle of the day, it is better to introduce carbohydrates at lunch.
- If your goal is not only to lose weight, but also to gain muscle mass, remember that muscles grow precisely with power loads.
- It is advisable to drink vitamins during weight loss to avoid nutritional deficiencies.