Protein diet for weight loss menu for a week and its characteristics

Protein (protein) - Together with fats and carbohydrates, the most important macroelent for the human body.The protein-based diet reduces appetite, forces fat to combust, helps in rapid lesting.

Why protein is so important for the body

It's from the protein:

• Human bones, muscles, leather, hair were formed.They are constantly updated, they need a new protein receipt;
• "Chemical messengers" hormone are synthesized, which help different body systems to work hard;
• Also from protein, enzymes involved in countless metabolic processes are synthesized;

Proteins improve the operation of the immune system.They also serve as a type of vehicle in the body.For example, hemoglobin transports oxygen through the blood into cells.

9 Amino acids are called necessary, because the self-contained human body does not create them.Come with foods for food or food.

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

If you limit the diet only from carrots, cereals, potatoes and cabbages, the body will start to experience a protein shortage.To avoid this, a vegetarian diet supporters should eat a lot of plant groceries, including various legumes, whole grain, walnuts and cereals.

Protein nutrition and weight loss

If you want to lose weight, protein is a great assistant.With nutrition based on her, fast weight loss becomes reality.In a few half months, the protein nutrition allows you to lose 7-8 kilograms.

This is possible due to the fact that protein, as opposed to rapid carbohydrate combustion, suppresses appetite well, encouraging production of saturation hormone production.But hormones, causing the feeling of hunger, on the contrary, less produced.

Thanks to protein, the feeling of saturation is not only maintained, more calories are burned.Not so long ago, an interesting study was conducted.Her participants were 50-60 years of age.

The results showed that the women, in the diet, protested, could lose 50% more weight than the ladies, in the menu, which is the main place assigned to carbohydrates.The diet protein for weight loss is more efficient than other types of nutrition.

Loss of protein weight and stable muscle mass

If you eat mainly carbohydrate products, muscle mass begins to reduce inevitably.Protein does not cause this effect.This is especially important for older people, in which muscular mass tends to reduce.

Remember!If, together with a diet protein, it is also engaged in physical strength exercises, then the muscles will generally begin to increase.

Protein standards

A person takes about 0.8 grams of protein per kilogram weight per day.However, many famous nutritionists believe that so much for the body is not enough.Especially for the elderly for which it is very important to maintain muscle mass.

Experts advise people pre-calming and retired times to use at least 1.3 grams of protein in terms of weight weight.

Nutritionists recommend a healthy young man a day to eat about 1.5 grams of protein per kilogram.Thus, an individual weighing 70 kg should eat about 90-120 grams of proteins a day.

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

Remember!The entire daily diet should be 25-30% of protein food.It is very important not to eat this norm in one name, to distribute it evenly.

What is important to use with protein

Each you want protein part to be explacement and useful, followed by:

• Together with protein products, use more fiber, which stimulates the hoses.In this case, prison will not be endangered;
• Consume lots of water (2-2.5 liters per day).Then the kidneys will be easier to deal with nitrogen and other substances in which protein turns into the metabolism process.

However, the use of fruit juices and compotes must be minimized.

Which products are better not to consume

From the diet should be removed:

• Products with a high content of saturated and transgent fats.The first is especially much in red varieties of meat (pork, lamb), Margarine is full of others;
• Canned and processed meat products with excess salt (such as smoked sausages and sausages).
• It is necessary to minimize the use of simple carbohydrates (white bread of the highest grade, sugar, sweets, pastries, chocolate).They "burn" very quickly, causing the emergence of feeling hungry;
• You should refuse food fried into oil.She is too high -kaloria;
• Do not use mayonnaise.Soy sauce, lemon juice, balsamic vinegar can be replaced, and even the most ordinary kefir;
• We will have to refuse milk, butter, varieties of cheese with high fat content.

It is important and not limited to individual products.The other food, the better.Thanks to variety, the diet becomes more balanced, involves all macro- and microelements needed for the body.

Which plant products should be present in the protein nutrition

In a protein diet, the following herbal products should be dominated:

1. Vegetables (with light starch content).Broacli cabbage is especially rich in proteins.There are only 30 calories in 100 grams of products and as many as 3 grams of protein.You should also use cabbage in Brussels, greenery, eggplant, paprika, tomato and zucchini.But potatoes and corn in which there is a lot of starch, it is better to use to minimize.
2. Dry fruits and fruits (especially unsweetened or sour acid in which there is not much sucrose).
3. Soy (including tofa cheese) and other legumes.Lentils are especially useful.In 200 g lenses only 200 calories and as many as 20 grams of protein.
4. Olive oil (but not more than 4 tablespoons per day).Sunflower oil is better not to use at all.
5. Bread with full wheat.
6. Groups (oatmeal, buckwheat, rice).Especially a lot of protein in oatmeal.The conventional part contain 10-15 grams.But there is a little calorie in it - only 300.
7. Walnuts.In 30 grams of ordinary peanuts 8 g of protein and only 150 calories. 

Protein nutrition for weight loss for women and men is not applied to those that are accompanied by a constant feeling of hunger.

What animal products are the diet protein includes

Protein-based diet should contain the following products of animal origin:

1. White skinny meat (chicken caring, Turkey, skinny parts of other meat varieties).The product has to be eaten without leather.The chicken brigade is especially useful.In one of their 200-grams of just 300 calories, and protein is as many as 50 grams.
2. Seafood, including rich varieties rich in vital omega acids (tuna, salmon).In 150 g of tune 200 calories and 40 grams of protein.
3. Dairy products with minimum fat (kefir, yogurt, cottage).200 g The skim cottage features 25 grams of protein and 200 calories;
4. Protein eggs.It consists almost entirely than proteins.In addition, antioxidants raged important for the body, which protects the human body from aging.

Protein diet for weight loss: To me for a week 

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

Monday

• Breakfast.2 egg squirrels, one slice of the entire grain bread.
• Snack.One pear.
• Dinner.Low-calorie grain cheese, 150 g of breast and vegetable chicken.
• Afternoon snack.Orange.
• Dinner.Tuna (150 g) with zucchini.

Tuesday

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

Wednesday

• Breakfast.Ovsyanka, 150 g yogurt (preferably Greek skim), 50 g walnuts (walnut or arachis).
• Snack.One orange.
• Dinner.120 g beef with sweet Bulgarian pepper.
• Afternoon snack.One plum.
• Dinner.Salad of brown rice and 100 g of chicken breasts.

Thursday

• Breakfast.Omelet of 2 egg proteins with black olives, several oatmeals.
• Snack.One orange.
• Dinner.Green salad and 150 g of chicken.
• Afternoon snack.150 g of yogurt.
• Dinner.120 g of Paltus.BRUXELLES cabbage salad.

Friday

• Breakfast.100 g cottage, 50 g walnuts.
• Snack.One apple.
• Dinner.120 g salmon.Carrot salad.
• Afternoon snack.150 g of low kefir.
• Dinner.Chicken cigarettes.Pumpkin mash.

Saturday

• Breakfast.Omelet of 2 proteins, yogurt and 150 g of defensive cheeses;
• Snack.Orange.
• Dinner.Chicken marks and 150 g of stewed beans.
• Afternoon snack.Apple.
• Dinner.100 g of shrimp.Lettuce from a torturous port and sweet Bulgarian pepper.

Sunday

• Breakfast.Pumpkin porridge, cottage.
• Snack.One plum.
• Dinner.100 g of beef, 150 g of Greek yogurt mixed with nuts;
• Afternoon snack.One orange.
• Dinner.150 g of cooked salmon and greenery salads.

You can also eat bread for the whole grain several times a day.

Squirrel Diet for Fair Sex

The upper protein diet for weight loss for men is perfect.For women, however, too.However, there are characteristics here.

Metabolism in women is sometimes something slower than the strength of the strong half of humanity.Therefore, the protein nutrition must be distributed by special dishes that encourage metabolism.Here are some recipes of delicious and nutritious dishes that speed up metabolic processes in the body and are therefore great for women.

Fish soup

To prepare this dish, you need:

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

Preparing fish soups like this:

• We clean the cauliflower and cut into small pieces;
• We cut white fish with big cubes, and onions in half rings;
• We send all the ingredients into a pan and chef;
• During cooking, add yogurt and lemon juice.

Salad protein

For his preparation you will need:

• 3 eggs eggs;
• one cucumber;
• 100 g of chicken (breast);
• Beijing cabbage (300 g);
• Lemon juice;
• yogurt;
• Mustard;
• Salt.

We cook protein salad like this:

• Cook chicken breasts.We do the same with eggs;
• Fine chop the cabbage, cut an egg white dice.We work the same with a cucumber;
• Let's take a dressing with a salad.Yogurt, salt and mustard mix well;
• Further, mix everything and add some lemon juice.

Baked omelette from cottage cheese

Preparation from:

• Granular weekend cheese (150 g);
• 3 egg proteins;
• Kill;
• Green onion;
• Salt.

We do the omelet like this:

• Beta eggjak;
• In aperture, the dill is mixed with the cottages;
• Mix the two resulting masses (from proteins and cottages);
• Chop on the bow.Sprinkle for future omelet;
• Put in the oven and bake.

Pudding from cottage cheese

To prepare it, you need:

• 250 g Skim cottage;
• two egg yolks;
• 3 proteins;
• Two teaspoons of starch (corn);
• 2 apples.

You will also need 50 g of lemon juice.

We create pudding like this:

• Let's take out the seeds from the apple, the fraction in the aperture;
• Add egg yolks, corn starch, cottage and lemon juice to the resulting mixture;
• Win all these ingredients until they turn into something similar to cream;
• To beat proteins, mix with all others;

We rose to the oven for about half an hour.

Possible problems subjected to a protein diet.Contraindications

The protein diet has little contraindicates.If a person is healthy, then it can be safely adhered to.

There is an opinion that the protein nutrition can harm the kidneys.This is not quite true.This can only harm people with serious problems with these bodies (primarily kidney failure).Such a diet overloads unhealthy buds, because they are difficult to filter a large amount of nitrogen, which is in amino acids.

In other cases, increased protein content in diets minimally affects the work of this vital organ.However, many nuratists and doctors do not recommend eating proteins to people:

• who are ill with diabetes;
• Hypertension.

With caution, it is necessary to sit on it people suffering from heavy chronic liver diseases (hepatitis) and gastrointestinal tract (pancreatitis, Crohn's disease).These pathologies can prevent protein absorption if they enter the body in increased quantities.

Sometimes a protein nutrition causes dehydration.It is all related to the same nitrogen, to solve which body must use more fluids.That is why everyone who eats a lot of protein is important to make up for it on time.

How much time is better to be on a diet protein

It's gentling to be on a protein diet for a long time.The best option is to sit on it 2-3 weeks and then rest for several months.Otherwise, kidney problems are possible (especially if there is a predisposition for it).In some cases, stones even appear in them.However, this is rare.

Protein diet for weight loss: reviews

Using a protein diet for 2-3 weeks, it is really possible to reset up to 8 kg.These are marked with numerous examinations on various popular Internet forums dedicated to a healthy lifestyle.

However, not all reviews are positive.However, this is not strange enough, because people have different health condition, they have different physical activities.Therefore, not everyone is tolerated by all the protein diet for weight loss.Reviews are about this.

Specifically, many complain that they were able to lose weight, but the weight returned literally in a few weeks.To avoid this, you must try to gradually leave your diet, do not overeat.

It is best and after its end to continue using simple carbohydrates (sugar, sweets), as well as saturated and transgenic fats, which abound in processed meat products like smoked sausages.

If additional pounds return, then they will not hurt the control of the health condition.Often, the person gets weight due to the fact that he has a "slow", who doesn't work on full thyroid.

The people in the forums complain that it is difficult to endure a diet - the head is dizziness, no power.The reason here, obviously, is not in the diet, but also in health problems.

Similar symptoms often occur in people in whose body there are insufficient iron, potassium or vitamin D.

The protein diet is a good way to lose weight quickly.It helps to reject additional pounds, but at the same time does not force it to suffer from hunger and do not lead to loss of muscle mass.