Protein diet - essence, advantages, food and menu

There are many variations of this technique. Any of them contain protein foods with limited amounts of carbohydrates and fats. Protein is necessary for the normal functioning of the body. The nutritional system will be a great way to lose weight for those who cannot live without meat. In the past, it was called the mono diet. However, thanks to the development of nutritionists, the diet has become the most gentle method of normalizing weight.

The correct protein diet menu has positive qualities and allows you to lose weight in a short time. The main thing is to eat foods that contain protein. After all, they are necessary for normal metabolism. The body is not capable of accumulating proteins in the body independently, so they are often included in food. With a normal diet, this does not happen, so they are consumed continuously. If this does not happen, then muscle mass decreases, as the internal organs take protein from it to function properly. Body exhaustion occurs, and the skin becomes flabby.

fish on a protein diet

If you follow this diet to lose weight for 14 days, then the weight will not be lost due to muscle loss, but due to the process of burning body fat. Its compliance is suitable for those who are afraid of feeling hungry. Anorexia cannot occur with such a diet, and the muscles do not atrophy. After she lost weight, her body became slim and fit.

For weight loss, the protein diet menu is very effective, and its mechanism of action on the body has been fully studied and scientifically proven. The electrical system initiates the following processes:

  • The body doesn't get fat and carbohydrates, and it has to expend fat that accumulates in the hips, abdomen, and buttocks. For women, these places are the most problematic.
  • To assimilate protein, the body needs a lot of energy, this energy will be replenished by burning subcutaneous fat.
  • Protein foods create thermogenesis that speeds up metabolism.

If a person wants to lose weight, then a protein diet will help to do this without harm to health. It is possible to choose the required time of the food system and options for favorite dishes.

fish soup in protein diet

Protein level

A person needs about 0. 8 grams of protein per kilogram of body weight per day. However, many famous nutritionists believe that this amount is not enough for the body. Especially for the elderly, for them, maintaining muscle mass is very important.

Experts recommend that people before retirement and retirement age consume at least 1. 3 grams of protein per kilogram of body weight.

For a healthy young adult, nutritionists recommend eating about 1. 5 grams of protein per kilogram per day. Thus, an individual weighing 70 kg should eat about 90-120 grams of protein per day.

Diet feature

The energy system has several features that all people who are losing weight must take into account:

  1. Protein saturates the body of people who regularly work or play sports. Such foods may be suitable for women who are trying to conceive. A simple diet with protein is characterized by eating a lot of meat, fish and dairy dishes. The nutritional system can be beneficial for people who want to lose weight without harm and stress to the body.
  2. The maximum period to adhere to the diet is 14 days. This period will allow you to normalize your weight without harming your body. The results of protein-balanced weight loss are characterized by steady performance. To consolidate the results obtained, you need to gradually move away from the nutritional system, excluding fatty, fried and sweet foods.
  3. The diet should be repeated no more often after 6 months.
  4. Foods that contain protein claim important recommendations from weight loss. The work of the excretory system during fasting is activated, which can cause complications. Therefore, at this time it is necessary to adhere to the drinking regime and consume non-carbonated water in an adequate amount.
  5. Total calories from food should be around 1200-1400. Their lack can lead to disruption of internal organs and weaken the immune system.
  6. The menu of the protein diet for weight loss during the day gives you the opportunity to enjoy the taste of your favorite food (in small quantities) and allows you to maintain a stable weight.
Vegetable and fish salad on a protein diet

With this food system, the feeling of hunger is not often experienced, the servings are unlimited and varied.

turkey roll with spinach in protein diet

Who is this diet for?

We already know that dietary protein can affect the growth of muscle mass, and that a lack of carbohydrates forces us to draw energy from stored fat. That's whycombined with regular intensive training, the quality of our body improves, the relief is highlighted.

Usually, athletes, professional athletes and those looking to "dry" the most toned body. But boys and girls, having seen enough of the "jokes" in the gym, sometimes do not understand that in everyday life it is not necessary to go on such a diet.

slim girl after protein diet

A similar diet is right for you if you:

  • want to lose a lot of weight;
  • Going on a beach vacation and want to look gorgeous, while you're a little overweight;
  • plan a photo session;
  • an athlete and you need to dry train to lose weight;
  • Bodybuilders.

This basically ends the list of situations where a protein diet might be required. But if you feel that you have other reasons to sit on it, then we kindly suggest you approach your diet wisely.Don't deplete your body in any way and think ahead about all your meals. . .

Recommended and prohibited foods

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

  • Chicken and turkey, beef, offal. For the diet, foods need to be boiled or stewed. Usually, skinless chicken is used. It is well absorbed and there are no problems with the preparation.
  • Lean fish. It contains the right amount of protein and trace elements, which are important for the normal functioning of the body.
  • Cheese and dairy products. Casein contained in their composition will require the body to work hard to digest. As a result, a lot of calories are wasted.
  • Buckwheat and oatmeal, bread (rye, black, whole grains).
  • Boiled eggs. Their protein is easy to digest and nutritious.
  • Vegetables containing a minimal amount of starch (cucumbers, cabbage, celery).
  • Citrus fruits (orange, grapefruit), sour apple.
  • Canned tuna. They contain a large amount of protein and minimal fat composition.

Particular attention should be paid to the drinking regime. You can include herbal teas, fresh juices from vegetables and fruits, purified water.

Chicken salad on a protein diet

When preparing a protein diet menu for a week, it is necessary to limit the foods in the meal that are easily converted into fat:

  1. First of all, you need to exclude sweets. Even fruit can ruin the results, not to mention cakes, cookies and cakes.
  2. Fried, fatty and pasta foods should be completely eliminated from the menu.
  3. Carbonated drinks, juices and juices are also not recommended during the diet period.
  4. Starchy vegetables (potatoes, legumes, peas).

Rejecting such products will allow you to achieve tangible results in a short period of time.

salad with avocado and eggs on a protein diet

Diet schedule

The power supply system must be made in this way:

  • It is best to divide the menu for each day into several receptions (5-6). In the morning on an empty stomach, drink a glass of water. Take your last meal 3 hours before going to bed.
  • You can eat a small amount of porridge and whole grain bread before lunch. You can eat fruit (apple, orange).
  • Protein snack in the afternoon combined with raw vegetables or salad.

When it comes to losing weight on a protein diet menu, it's important to have the right combination of dishes. This will achieve a positive result. The electrical system will lose 10 kg of excess weight in 2 weeks. To do this, you must strictly follow all the recommendations.

exercise with protein diet

How to get out of this diet the right way

Your body is used to receiving certain substances on a daily basis. You don't have to eat cakes on the first day of the diet.You need to leave gradually, while still trying to maintain the habit of not eating fast carbohydrates acquired.

Slowly introduce whole grains, vegetables, and high-fat dairy products into your diet. You can buy some dark chocolate, formerly forbidden fruit - bananas, persimmons, apricots, as well as dried fruits.

Note! The process of getting off the diet can take 3 to 5 days, so there's no need to rush. The key is to give the body time to rebuild, not to immediately load up on a large amount of new nutrients.

Diet for 7 days

The food system for a week is designed so that during the period of compliance, a person does not experience hunger. The food is very easy to prepare. Protein diet menu for weight loss in 1 week includes:

  • Breakfast. Cheese sticks (160 g), tea (green or herbal), half an orange.
  • Dinner. Chicken breast (170 g), whole grain bread.
  • Afternoon snack. A glass of low-fat yogurt.
  • Dinner. Steamed fish (200 g), vegetable salad (170 g).
food for 7 days protein diet

On all other days, you must continue to eat this way. During the week, the protein diet menu is supplemented with cheese, kefir and hard-boiled eggs. You should also alternate foods, taking into account their calorie content.

Vegetables are lightly cooked and cooked into stews and soups. They can be used as snacks during the day. It is best to consume non-starchy vegetables.

The same diet can be applied to a 14-day diet. In this case, you can get the most effective option.

What animal products does a protein diet include?

A protein-based diet should include the following animal products:

  1. Lean white meat (chicken breast, turkey, lean cuts of other meats). The product must be eaten without the skin. Chicken breast is especially useful. There are only 300 calories in a 200-gram serving of it, and at most 50 grams of protein.
  2. Seafood, including fish, is rich in essential omega acids (tuna, salmon). 150g of tuna has 200 calories and 40 grams of protein.
  3. Low-fat dairy products (kefir, yogurt, cottage cheese). 200 g of low-fat cheese contains 25 grams of protein and 200 calories;
  4. Egg-white. It is made up almost entirely of protein. In addition, egg whites also contain antioxidants important to the body, which have the effect of protecting the human body from the aging process.
protein rich foods

Diet menu for 10 days

The dishes are indicated in the table, weight loss is distributed independently and alternately throughout the entire feeding period.

The recommended 10-day protein diet menu is presented in the table below.

Day Breakfast Dinner Afternoon snack Dinner
The first day Herbal tea without sugar Chicken breast, stewed cabbage, green apple Low fat kefir Steamed fish, salad
Monday Herbal tea without sugar, cereal bread Ukha, does not contain potatoes, cabbage salad Non-fat kefir, grapefruit Low-calorie cottage cheese
3rd day Tea without sugar Boiled beef, raw vegetables Kefir, orange Beets and cabbage salad
4th day Unsweetened green tea, rye bread Lean fish with vegetables Cheese tofu, apple Boiled eggs, grated carrots
Day 5 Natural coffee without sugar Salad of boiled beef, cabbage and carrots Skimmed milk Fresh cheese without fat
6th day Tea without sugar Beef broth, beetroot salad Kefir, grapefruit Boiled chicken, tomatoes
7th day Tea, rye Fish with vegetables, whole grain bread Cheese tofu, apple Vegetable salad
Day 8 Natural coffee without sugar Boiled chicken fillet, toast Kefir or fermented baked milk, citrus Carrot salad, soft boiled eggs
9th day Sugar-free drinks Ukha without potatoes, raw vegetables Low fat cheese Vegetable salad
Day 10 Tea without sugar Skinless chicken, tomato salad Apple Boiled lean fish

The menu of the 10-day protein diet for weight loss is very diverse. Portions should be made in moderation so as not to overeat and leave the table with a slight feeling of fullness.

Menu for 2 weeks

This is the most long-lasting nutrition system with stable effect. Adhering to it for 14 days will not bring a person any inconvenience and unpleasant sensations.

Recommendations for a protein diet (14-day menu):

Day Breakfast Dinner Dinner
The first day Black coffee without sugar 2 boiled eggs, stewed cabbage, a glass of tomato juice Grilled, fried or steamed fish
Monday Unsweetened coffee, rye toast Boiled fish, vegetable salad Boiled beef (250 g), a glass of kefir
3rd day Unsweetened coffee, rye toast Fried zucchini, green apple 2 boiled eggs, cabbage salad, boiled beef (200 g)
4th day Black coffee without sugar Salad 3 boiled carrots, hard cheese (15 g) Fruit or berries excluding grapes and bananas
Day 5 Fresh grated carrot Boiled, grilled or steamed fish, a glass of tomato juice Fruit or berries, excluding grapes and bananas
6th day Black coffee without sugar Boiled chicken, vegetable salad 2 boiled eggs, fresh grated carrots
7th day Unsweetened tea (green or herbal) Boiled veal or beef (250 g), fresh fruit Dinner on one of the days, except the 3

The second week of the 14-day protein diet menu assumes the same diet, i. e. repeats the first 7 days.

Make sure to follow the drinking regimen. You can use green tea and herbal tea, water. Do not drink alcoholic beverages at all, so as not to stress the liver.

salmon with quinoa in a protein diet

The first meal contains only liquid in the form of tea or coffee. During meals, do not eat too full, it is best to stop when there is a slight feeling of hunger.

Pros and cons of the protein diet

People who lose weight can diversify their menu by adding their favorite unsweetened vegetables or fruits. The positive attributes of this system include:

  1. The nutritional system allows intensive training of sports, which is difficult to achieve with other effective and fast methods of weight loss.
  2. In fact, the diet does not include hunger, because the time to digest protein food is 4 hours.
  3. Body weight is normalized.
  4. The immune system is strengthened.
  5. The body is healed. Skin is tightened, cellulite is reduced and the condition of hair, skin and nails is improved.
  6. The diet menu contains a lot of fiber, which helps to improve the function of the intestines.
  7. Muscle mass is not impaired due to the presence of protein foods in the diet.
  8. Minimal manifestations of fatigue, lethargy and dizziness, are typical for other diets.
  9. The speed of weight loss with this food system is not lightning fast, and it allows you to maintain a stable weight after leaving it.
fish dishes in a protein diet

If you follow a protein diet for weight loss for a long time, then a number of negative consequences can occur:

  • The long-term use of protein leads to the body being washed out of calcium and other trace elements, negatively affecting the health of the bone system.
  • Reduced performance due to minimal carbohydrate intake in the diet.
  • Increased irritability occurs due to a diet lacking in fat - the main building block of nerve cells.
  • Blood clotting problems, blood clots.
  • Protein nutrition can lead to dysfunction of the kidneys and gastrointestinal tract.
  • People aged 60 and over should not eat this way.
  • Bad breath from eating too much protein.

Before starting to lose weight, it is best to consult a specialist so as not to harm the body.

Why is protein important for the body?

It is from protein:

  • Human bones, muscles, skin, hair are formed. They are constantly being renewed, they need a new source of protein;
  • hormones "chemical messengers" are synthesized, which help different body systems work in harmony;
  • while enzymes are synthesized from proteins involved in a multitude of metabolic processes;

Protein improves the functioning of the immune system. They also act as a kind of vehicle in the body. For example, hemoglobin transports oxygen through the blood to cells.

The importance of protein for weight loss

9 amino acids are called essential, because the human body does not make them on its own. They come with food or nutritional supplements.

Animal foods (including eggs, milk) are the best sources of protein. It contains all 9 essential amino acids in optimal ratio. In addition, animal food is well absorbed (90-95%). In plant foods, things are less balanced.

If you limit your diet to only carrots, grains, potatoes and cabbage, your body will start to lack protein. To avoid this, vegans need to eat plenty of plant-based foods, including a variety of beans, whole grains, nuts, and grains, on a regular basis.

Contraindications

Any nutritional system, including a protein diet, puts stress on the body. Metabolism is accelerated, toxins are eliminated, fat is burned, and the stomach has to adapt to new conditions and other foods.

Organs start to work in enhanced mode. If things are not in their correct order, then chronic diseases can be aggravated, which must be borne in mind when switching to a new menu. A daily protein diet is contraindicated in the following cases:

  • diseases of the excretory system;
  • advanced age;
  • when expecting a baby and during lactation;
  • gallstones;
  • pathology of the heart and blood vessels;
  • citrus allergy;
  • pathology of the gastrointestinal tract;
  • Diabetes;
  • childhood.

Any contraindications are a stop signal for those who have chosen this diet. Only after eliminating contraindications will it be possible to lose weight with this food system.

Nutrition principles

The average duration of the diet is 5 days, in some cases the doctor may recommend sticking to the therapeutic diet for up to 10 days, but not more. You cannot stick to the diet for longer than this period, because due to the lack of protein, the muscle tissue begins to shrink rapidly.

You need to keep a daily calorie intake

Instead of protein foods, you need to start eating plant-based foods. According to a protein-free diet, the daily intake of carbohydrates is 350 g, and fat - 80 g. The calorie content of the daily menu does not exceed 2200 kcal. If during the diet a person adheres to a bed rest regimen and strictly limits any physical activity, then the calorie intake can be reduced to 2000 kcal.

In addition, the diet includes reduced fluid and salt intake. This is due to the need to prevent the formation of edema, which is one of the symptoms of many kidney diseases. In this case, you need to carefully monitor the amount of potassium in the diet. Essentially, patients taking large doses of diuretics eliminate potassium from the body, so the deficiency must be compensated for with the correct medication or product selection.

Useful tips to improve the effect

Nutritionists suggest how to lose weight on a protein diet without harm or harm to health. Just following one diet may not be enough to get an effective result. It is necessary to apply the principles of healthy eating, effective in the future:

  • It is best to have a medical examination before you start following a diet.
  • You need to get your doctor's permission to adhere to such a nutritional system.
  • You should take a multivitamin supplement throughout your diet.
  • In the case of attacks of dizziness, it is necessary to increase the intake of carbohydrates and fats into the body. It is allowed to add oatmeal to the morning menu.
  • It is best to refuse the protein diet if you feel worse.
  • During weight loss, you should not take any medications.
  • You should discuss your diet with a specialist.
  • You need to eat strictly according to the hour.
  • Calories should be counted: consumed more than consumed.
  • It is better to have dinner 2-3 hours before going to bed.
  • Menu items should only be boiled, stewed or steamed.
  • Size of dishes: drinks (200 mg), other dishes (150 g) and fruit (100 g).
  • Limit salt intake.
  • You need to sleep at least 8 hours a day.
  • You should give up bad habits.
  • Give up strength sports and do cardio. Your best bet is swimming, going to the gym, aerobics, or Pilates.
Protein-rich slimming salad

The protein diet is an effective nutritional system that allows you to normalize your weight and achieve harmony in a short time. Thanks to the variety of dishes, losing weight does not feel hungry and tired. Follow all health improvement recommendations. Despite the many positive qualities, the diet has certain contraindications that must be borne in mind before starting to adhere to it.

The best foods not to eat

Remove from the diet:

  • Foods rich in saturated fats and trans fats. The former is especially abundant in red meats (pork, lamb), the latter is abundant in margarine;
  • canned and processed meats with excess salt (such as smoked sausages and hot dogs).
  • The use of simple carbohydrates (premium white bread, sugar, sweets, cakes, chocolate) should also be minimized. They "burn out" very quickly, causing a feeling of hunger;
  • you should refuse food fried in oil. It's too many calories;
  • Do not use mayonnaise. You can replace it with soy sauce, lemon juice, balsamic vinegar and even the most common kefir;
  • You will have to give up high-fat dairy, butter, and cheeses.

It is important not to be limited to individual products. The more different foods the better. Due to variety, the diet becomes more balanced, including all the necessary macro and trace elements for the body.