Protein diet

Protein diet is a common nutritional system that helps to cope with excess weight. As the name suggests, this diet is based on protein. At the same time, the amount of fats and carbohydrates decreases. As a result, metabolic processes in the body change. He has to spend a lot of fat for energy.

Principles of a Protein Diet

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

The main functions of proteins include the following:

1. Structural.Proteins are considered the foundation for building the body. They are found in bones, hair, skin and muscles.
2. Exchange and enzyme.The basis of hormones and enzymes is pure protein or its combination with other elements.
3. Transport.Proteins carry important elements to organs and cells. These include molecules, ions, nutrients. Thus, hemoglobin transports oxygen to the cells of the body.

Proteins are essential for the proper functioning of the immune system. They provide reliable protection against infections. 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 that are required by the body.

Vegetable proteins do not provide the body with enough amino acids. Moreover, they are able to combine with other substances. This allows you to get a complete protein.

When there is a lack of proteins in the body, metabolic disorders occur. The basic principle of a protein diet is to replenish the body with important substances that are required for its normal functioning. In a normal diet, the amount of protein is usually 12%. During the period of dieting, this figure increases significantly due to a decrease in the volume of fats and carbohydrates.

Features of the protein diet

Eating a protein diet is easy enough. This is due to the possibility of its adaptation to personal preferences and taste wishes of a person.

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

1. Record menu.To do this, you need to start keeping a food diary. This can be done manually or using a special program.
2. Find out the protein norm.To do this, you should focus on your body weight.
3. Maintain a protein balance.In the menu, you can include products containing the necessary amino acids.
4. Control the lower limit of the protein norm.Even outside 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 preference to fresh meat, eggs, dairy products. In this case, processed food in the form of bacon, sausage, ham is best avoided.
6. Combine proteins with herbs and vegetables.The diet should contain a sufficient amount of vegetables, fruits and herbs.

Benefits of a Protein Diet

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

1. Increase muscle mass.Combining proteins with strength training is considered especially effective.
2. Reduce 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 the bones.Protein diet helps to avoid the development of osteoporosis, which often occurs in women. This food system helps to minimize risks by 69%.
4. Accelerate wound healing.Eating protein foods normalizes recovery processes after injuries or surgeries.

The harm of a protein diet

The harm of a protein diet is that meat can be high in calories. Therefore, the uncontrolled use of proteins 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 worsening mood and reduced concentration.

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

Other disadvantages of a protein diet include the following:

1. Increased load on the kidneys.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, byproducts are synthesized that prevent the oxidation of fatty acids. In the presence of a large amount of fat in the diet, the body accumulates under-oxidized substrates. They provoke a disruption in the action of insulin and increase the risk of metabolic disorders.
3. Lack of vitamins and minerals.This risk is relevant only for rigid diets high in protein. Therefore, nutritionists do not advise completely excluding fruits, vegetables and cereals from the diet. If this is not possible, it is worth taking additional vitamins.

Allowed and prohibited foods on a protein diet

So that a protein diet for weight loss does not harm the body, you should follow these recommendations:

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

The list of allowed foods on a protein diet includes:

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

Foods that are banned on a 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 it with fatty sauces. To improve the taste of dishes, it is permissible to use herbs, salt, soy sauce, 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 spent on the development of the child. Many people are sure that such a nutritional system only implies serious restrictions. However, a protein diet for pregnant women means regulating these substances in the diet.

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

At the same time, other foods must certainly be present in the diet. Fats and carbohydrates must be eaten. They are required for the full development of the child. In this case, it is worth giving up sugar, bread, baked goods.

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

Protein Diet Contraindications

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 for the week

The Protein Weight Loss Diet includes the following menu for the week.

Day 1

1. Breakfast:can consist of cottage cheese or unpolished rice with chicken, tea or coffee can also be enjoyed.
2. Second breakfast:you can eat an apple.
3. Lunch:you can eat boiled breast with a slice of whole grain bread.
4. Afternoon snack:some natural yogurt.
5. Dinner:may include poultry or fish with vegetable salad.

Day 2

1. Breakfast:it is worth eating yogurt and drinking tea.
2. Second breakfast:eat a couple of sugar-free cheesecakes or an orange.
3. Lunch:you can eat beef or turkey. Steamed vegetables are suitable as a side dish.
4. Afternoon snack:you can drink kefir.
5. Dinner:eat baked fish with vegetables.

Day 3

1. Breakfast:it is worth eating 3 proteins or cottage cheese. For drinks, tea or coffee is suitable.
2. Lunch:Any fruit can be used except banana.
3. Lunch:you need to make meat soup. A turkey with cooked unpolished rice will also work.
4. Snack:eat an apple.
5. Dinner:Cabbage salad and beef are worth eating.

Day 4

1. Breakfast:can consist of milk buckwheat porridge.
2. Lunch:may include grapefruit.
3. Lunch:it is 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:can 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 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 drinking a glass of kefir.
5. Dinner:can consist of baked fish and salad.

Day 7

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

Subject to such a food system, there should be 4-6 meals a day. The first meal should be half an hour after getting up. You need to have dinner 3 hours before going to bed. 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 one - 3 hours before bedtime. 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. It's also okay to eat a slice of whole grain bread. In addition, eat some protein - 100 g of boiled fillet, 30 g of nuts, 1 egg, yogurt.
3. Fruit 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 fats. The rest of the food is prepared without oil.

Protein Diet Recipes

For such a nutritional system to be beneficial, protein diet recipes must be tasty and varied.

Cream of Egg Soup

This dish requires:

• 300 g spinach;
• 400 g chicken fillet;
• 2 eggs;
• 150 ml of 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 broth and cook until tender.
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 of Chinese cabbage;
• 1 chicken fillet;
• 1 cucumber.

For refueling:

• salt;
• natural yoghurt;
• mustard.

Preparation:

1. Grind all ingredients.
2. Mix the ingredients for the dressing 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 pack of low-fat cottage cheese;
• half an orange;
• 1 apple;
• vanilla.

Preparation:

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

Quitting a protein diet

To record the results obtained, it is necessary to correctly exit the protein diet.

To do this, it is recommended to observe the following rules:

1. Avoid sweets and heavy foods within 2 weeks after finishing the diet. In this case, preference should be given to light meals. If it is difficult to do without sweets, you can add a spoonful of honey to the oatmeal.
2. Drink unsweetened tea. You need cereals and low-fat dairy products.
3. Vegetables and lean meats are recommended for lunch. Fish, beef, chicken will be excellent options. You can also eat various stews. Fruit is also useful. Drinks include green or herbal teas. Eggs are great.
4. Dinner can be quite light. A vegetable salad with a boiled egg or a piece of meat is a good option. If you experience severe hunger before going to bed, you should drink 250 ml of low-fat kefir.
5. From sweets, honey and fruits should be preferred. It is also acceptable to eat yogurt. In any case, such products should be consumed in the morning.

Protein diet: nutritionist reviews

Nutritionist Reviews of Protein Diet for Weight Loss are 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. The disadvantages include the risk of loss of skin elasticity and impaired renal function. "
2. “Any dietary restrictions must 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 harm to health. "

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