protein diet

Protein, also known as protein, is one of the 3 main components that the body needs to exist. It is involved in all life processes. Proteins are of 2 types: vegetable and animal. Animal proteins are more valuable.

It contains essential elements and is 92%-98% absorbed by the body. Proteins of vegetable origin contain only protein and are absorbed 60%-80%, but do not contain dangerous fats of animal origin. For people on a diet, it is very important to properly compose their diet so that it is balanced. A diet consisting of 60% animal and 40% vegetable proteins will be optimal.

Nutritional characteristics

The nutrition system has some features that must be taken into account by all those who lose weight.

1. Protein saturates the body of people who are constantly at work or playing sports. Such food can be suitable for women who are expecting a baby. A simple protein diet is characterized by the intake of meat, fish and dairy dishes. The nutrition system can be useful for people who want to get rid of excess weight without damage and stress to the body.
2. The maximum time period for the diet 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 obtained result, you must gradually abandon the diet, excluding fatty, fried and sweet foods.
3. It is recommended to repeat the diet no longer than 6 months.
4. Foods containing protein require important recommendations for weight loss. During the diet, the work of the excretory system is activated, which can cause complications. Therefore, at this time it is necessary to adhere to the drinking regime and consume still water in sufficient quantities.
5. The total number of calories from food should be around 1200-1400. Their lack can lead to dysfunction of internal organs and weaken the immune system.
6. The protein diet menu for weight loss for one day allows you to enjoy the taste of your favorite food (in a small amount) and will allow you to maintain a stable weight.

Recommended and prohibited products.

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

1. Chicken and turkey meat, beef, offal. For dieting, food should be boiled or stewed. The most commonly used chicken meat without skin. It absorbs well and there are no problems with its preparation.
2. Lean fish. It contains the right amount of proteins and trace elements that are important for the normal functioning of the body.
3. Fresh cheese and dairy products. The casein present in their composition will require the body to work hard on digestion. As a result, a large number of calories are consumed.
4. Buckwheat and oatmeal, bread (rye, black, wholemeal).
5. Boiled eggs. The protein they contain is one of the easily digestible and nutritious foods.
6. Vegetables that contain a minimum amount of starch (cucumbers, cabbage, celery).
7. Citrus fruits (oranges, grapefruits), sour apples.
8. Canned tuna. They contain a large amount of protein and a minimal composition of fat.

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

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

1. First of all, you need to exclude sweets. Even fruit can spoil the result, not to mention cakes, cookies and brownies.
2. Fried, fatty food and pasta should be completely excluded from the menu.
3. Carbonated drinks, compotes 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 electric power system should be performed in this way:

1. The menu for each day is best divided into several doses (5-6). Drink a glass of purified water in the morning on an empty stomach. Take your last meal 3 hours before going to bed.
2. Before lunch, you can eat a small amount of porridge and whole grain bread. You can eat fruits (apples, oranges).
3. Meals containing protein are included in the diet after dinner, in combination with raw vegetables or salads made from them.

Diet menu for 10 days.

The dishes listed in the table, which lose weight, are independently distributed and alternated throughout the meal. The recommended protein diet menu for 10 days is shown in the table below.

Day	Breakfast	Dinner	afternoon tea	Dinner
Day 1	herbal tea	chicken breast, braised cabbage, green apples	Kefir without fat	steamed fish, Salad
2nd day	Herbal tea without sugar Whole grain bread	An ear that does not contain potatoes, Cabbage salad.	Kefir without fat grapefruit	Low-calorie fresh cheese
3rd day	Unsalted tea	boiled beef, Raw vegetables	kefir, Orange	Beet and cabbage salad
4th day	Green tea without sugar Rye bread croutons.	Lean fish stew with vegetables	Tofu cheese Apple	boiled eggs, Grated carrots
5th day	Natural coffee without sugar	boiled beef, Cabbage and coleslaw	Skimmed milk	Fresh cheese without fat
6th day	Tea without sugar	beef stew, beet salad	kefir, grapefruit	boiled chicken, Tomato
7th day	tea, Rye crackers	fish with vegetables, Whole grain bread	Tofu cheese Apple	Vegetable salad
8th day	Natural coffee without sugar	boiled chicken fillet, Crackers	Kefir or ryazhenka, Citrus	carrot salad, Scrambled eggs
9th day	unsweetened drink	An ear without potatoes Raw vegetables	low-fat cheese	Vegetable salad
10th day	Tea without sugar	Chicken meat without skin Tomato salad	Apples	Boiled lean fish

The protein diet menu for weight loss in 10 days is varied. Portions should be taken in moderation so as not to overeat and leave the table with a slight feeling of satiety.

Menu in 2 weeks.

This is the longest nutrition system that gives an effective stable result. Its 14-day observance will not give a person any inconvenience and discomfort. Recommendations for a protein diet (menu for 14 days).

Day	Breakfast	Dinner	Dinner
Day 1	Unsweetened black coffee	2 hard boiled eggs braised cabbage, A glass of tomato juice	Baked, fried or steamed fish
2nd day	coffee without sugar, Rye croutons	boiled fish, Vegetable salad	Boiled beef (250 g), A glass of kefir
3rd day	coffee without sugar, Rye croutons	fried zucchini, green apples	2 hard-boiled eggs, cabbage salad, boiled beef (200g. )
4th day	Black coffee without sugar	Salad of 3 boiled carrots, Hard cheese (15 years old)	Fruits or berries, except grapes and bananas.
5th day	Fresh, grated carrot	Boiled, baked or steamed fish. A glass of tomato juice	Fruits or berries, except grapes and bananas.
6th day	Black coffee without sugar	boiled chicken, Salad with vegetables	2 boiled eggs Fresh, grated carrot
7th day	Unsweetened tea (green or herbal)	Boiled veal or beef (250g), Fresh fruit	Dinner on one of the days except the 3rd

The second week of the protein diet menu for 14 days assumes the same diet, i. e. the first 7 days are repeated. Be sure to follow the drinking regime. You can drink green and herbal tea, water. It is completely forbidden to drink alcoholic beverages in order not to burden the liver.

The first meal includes only liquid in the form of tea or coffee. You should not overeat during a meal, it is best to end it with a feeling of mild hunger.

Advantages and disadvantages of protein diet.

Anyone who is losing weight can diversify the menu by adding their favorite vegetables or unsweetened fruits. Positive features of this system include:

1. The nutrition system allows you to engage in intense sports, which is difficult with other effective and fast weight loss methods.
2. The diet is practically not accompanied by a feeling of hunger, because the digestion time of protein food is 4 hours.
3. Body weight is normalized.
4. The immune system is strengthened.
5. Healing of the body occurs. The skin is tightened, cellulite is reduced, and the condition of the hair, skin and nails improves.
6. The menu of the protein diet contains a lot of fiber, which allows you to improve the work of the intestines.
7. Muscle mass is not depleted due to the presence of protein food 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 diet system is not lightning fast and allows you to maintain a stable weight after you leave it.

If you follow a protein diet menu for weight loss for a long time, there may be some negative consequences:

1. Long-term use of protein leads to the leaching of calcium and other trace elements from the body, which negatively affects the health of the bone system.
2. Reduced effect due to the minimal amount of carbohydrates in the diet.
3. There is increased irritability due to the lack of fat in the diet - the main building material for nerve cells.
4. Problems with blood clotting, formation of blood clots.
5. Protein diet can lead to kidney and digestive tract disorders.
6. This type of diet is not recommended for people aged 60 and over.
7. Bad breath caused by excess protein food.

Before you start losing weight, it is best to consult a specialist so as not to harm your body.

Contraindications.

Any nutritional system, including a protein diet, creates a burden on the body. Metabolism speeds up, toxins are removed, fat is burned, and the stomach has to adapt to new conditions and different food.

Organs begin to work in enhanced mode. If everything is not right with them, then chronic diseases can worsen, this must be taken into account when switching to a new menu.

A protein diet for every day is contraindicated in such cases:

1. Diseases of the excretory system;
2. Older age;
3. When you are expecting a baby and during breastfeeding;
4. Cholelithiasis;
5. Pathology of the heart and blood vessels;
6. Allergy to citrus fruits;
7. Pathologies of the digestive tract;
8. diabetes;
9. Adolescence.

Any contraindication is a stop sign for people who have chosen this diet. Only after elimination of contraindications will it be possible to lose weight on this nutritional system.

Useful tips to improve the effect.

Nutritionists suggest how to lose weight on a protein diet without harm and damage to health. Just following a diet may not be enough to achieve an effective result.

It is necessary to use the principles of a healthy diet that are effective in the future:

1. Before starting a diet, it is best to undergo a medical examination.
2. You must get permission from your doctor to follow such a diet.
3. Multivitamins should be consumed during the entire period of the diet.
4. When an attack of vertigo occurs, it is necessary to increase the intake of carbohydrates and fats in 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 the weight loss period, you cannot take any medicines.
7. You should discuss nutrition with a specialist.
8. You must eat strictly on time.
9. You should continue to count calories: you burn more than you consume.
10. It is better to have dinner 2-3 hours before going to bed.
11. The dishes included in the menu should only be boiled, stewed or steamed.
12. Meal volumes: drinks (200 mg), other meals (150 g) and fruit (100 g).
13. Limit the amount of salt you eat.
14. You need to sleep at least 8 hours a day. Bad habits should be abandoned.
15. Avoid strength sports and cardio.
16. It is best to swim, go to fitness, aerobics or pilates.

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