Protein diet

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

Principles of a protein diet

Protein is of great importance for the proper functioning of the body.Muscle tissue, organs, blood cells and immune bodies are formed from this substance.It is also included in the structure of the skin, hair, and nails.

The main functions of proteins include the following:

1. Structural.Proteins are considered the basis for building the body.They are part of bones, hair, skin, and muscles.
2. Metabolic and enzymatic.The basis of hormones and enzymes is pure protein or its combination with other elements.
3. Transport.Proteins transport important elements to organs and cells.These include molecules, ions, and useful substances.Thus, hemoglobin transports oxygen to the cells of the body.

Proteins are important for the proper functioning of the immune system.They provide reliable protection against infections.In addition, these substances support beauty and youth.This occurs due to the renewal of elastin and collagen fibers.

Protein substances enter the human body from animal food.It includes many valuable amino acids that are required by the body.

Plant proteins do not provide the body with enough amino acids.At the same time, they are able to combine with other substances.This allows you to get 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 typical 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 a protein diet

Following a protein diet is quite easy.This is due to the possibility of adapting it to a person’s personal preferences and taste wishes.

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

1. Write down the 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 your protein intake. To do this, you should focus on your body weight.
3. Maintain a protein balance.The menu can include foods containing essential amino acids.
4. Control the lower limit of protein norm.Even outside of the diet, the body must receive the required amount of proteins.The average is 30 g.
5. Monitor the biological value of proteins.It is best to give preference to fresh meat, eggs, and dairy products.At the same time, it is better to avoid processed foods in the form of bacon, sausage, and ham.
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 benefit of a protein diet is that it helps not only to get rid of excess weight, but also to achieve the following results:

1. Increase muscle mass. The combination of proteins with strength exercises is considered especially effective.
2. Reduce age-related muscle loss. Over the years, many people lose muscle mass.If you include protein shakes in your menu, you will be able to prevent such losses.
3. Strengthen bones.A protein diet helps avoid the development of osteoporosis, which is often found in women.This nutritional system helps minimize risks by 69%.
4. Accelerate wound healing. Eating protein foods normalizes recovery processes after injuries or operations.

Harm of a protein diet

The harm of a protein diet is that meat foods can contain a lot of calories.Therefore, uncontrolled use of proteins can provoke weight gain.It is recommended to carefully count calories and avoid exceeding the daily amount.

Severe restriction of carbohydrates can pose serious stress to the body.Sugar keeps the brain active.If you completely abandon it, there is a risk of worsening mood and decreased concentration.

A lack of fiber in the diet and increased digestion of proteins provoke constipation.To minimize the load on your kidneys, you need to drink plenty of fluids.The diet should also include vegetables and herbs.

Other disadvantages of a protein diet include the following:

1. Increased load on the kidneys.When consuming a large amount of protein, the oxidation of its elements - amino acids - provokes an increase in the load on the kidneys.Also, such a nutritional system can lead to the appearance of stones.
2. Threat of metabolic disorders. During the processing of amino acids, by-products are synthesized that interfere with the oxidation of fatty acids.If there is a large amount of fat in the diet, under-oxidized substrates accumulate in the body.They provoke disruption of insulin action and increase the risk of metabolic disorders.
3. Lack of vitamins and microelements. This risk is only relevant for strict, high-protein diets.Therefore, nutritionists do not recommend completely excluding fruits, vegetables and grains from your diet.If this is not possible, you should take additional vitamins.

Allowed and prohibited foods on a protein diet

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

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

The list of allowed foods on a protein diet includes:

• lean fish;
• offal;
• poultry meat without skin - 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.

Products that are prohibited on a protein diet are:

• bakery;
• sweets;
• canned foods;
• fatty dairy products;
• semi-finished products;
• sweet fruits;
• fruit juices, sweet carbonated drinks;
• starchy vegetables;
• compotes;
• sugar and its analogues.

The method of preparing food is of no small importance.It should be steamed, boiled, baked.Do not fry foods in oil or pour fatty sauces on them.To improve the taste of dishes, it is permissible to use herbs, salt, soy sauce, and pepper.You can also use lemon juice and balsamic vinegar.

Protein diet for pregnant women

During pregnancy, the need for protein foods increases significantly.The bulk of amino acids are spent on the development of the child.Many people are sure that such a food system only implies serious restrictions.However, a protein diet for pregnant women implies regulation of these substances in the diet.

During the period of bearing a baby, it is recommended to eat up to 2-2.5 g of protein foods per 1 kg of weight.This means that the daily intake should be about 100-120 g.

At the same time, other products must certainly be present in the diet.Fats and carbohydrates are a must.They are required for the full development of the child.At the same time, you should give up sugar, bread, and pastries.

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

Contraindications for a protein diet

A protein diet has contraindications in the following situations:

• age over 45 years;
• tendency to form blood clots;
• kidney disease;
• pregnancy;
• lactation.

Protein diet for weight loss: menu for the week

The protein diet for weight loss includes the following menu for the week.

Day 1

1. Breakfast:may consist of cottage cheese or brown rice with chicken, you can also drink tea or coffee.
2. Lunch:you can eat an apple.
3. Dinner:You can eat boiled breast with a piece of whole grain bread.
4. Afternoon snack:a little natural yoghurt.
5. Dinner:may include poultry or fish with vegetable salad.

Day 2

1. Breakfast: You should eat yogurt and drink tea.
2. Lunch:eat a couple of cheesecakes without sugar or an orange.
3. Dinner: you can eat beef or turkey.Stewed 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’s worth eating 3 squirrels or cottage cheese.Drinks include tea or coffee.
2. Lunch: You can use any fruit except banana.
3. Dinner:I need to make meat soup.Turkey with cooked brown rice is also suitable.
4. Afternoon snack:eat an apple.
5. Dinner:It's worth eating coleslaw and beef.

Day 4

1. Breakfast:may consist of milk buckwheat porridge.
2. Lunch:may include grapefruit.
3. Dinner:It is worth eating asparagus and chicken fillet.
4. Afternoon snack:You should drink a glass of fermented baked milk.
5. Dinner:may include vegetables and boiled fish.

Day 5

1. Breakfast:You should eat boiled chicken with cabbage and cucumber salad.
2. Lunch:may consist of an apple and an orange.
3. Dinner:You should eat steamed fish or vegetable soup.
4. Afternoon snack: may include natural yogurt.
5. Dinner:Beef and vegetable salad will do.

Day 6

1. Breakfast:You should eat a protein omelet and drink tea or coffee.
2. Lunch: Any citrus fruit will do.
3. Dinner:you can eat veal or chicken steak and vegetables.
4. Afternoon snack:It’s worth drinking a glass of kefir.
5. Dinner:may consist of baked fish and salad.

Day 7

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

If you follow this nutrition system, you should have 4-6 meals per 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 you should drink 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 consumed 5-6 times a day.It is recommended to do this for the first time half an hour after getting up, the last time – 3 hours before bedtime.Carbohydrates can be consumed before 2 pm.
2. Breakfast can consist of a serving of complex carbohydrates.To do this, you will need 4 tablespoons of boiled cereals - oatmeal, buckwheat, brown rice.It is also acceptable to eat a piece of whole grain bread.In addition, eat some protein - 100 g of boiled fillet, 30 g of nuts, 1 egg, yogurt.
3. In the first half of the day, you should eat fruit as a snack.An excellent option would be apples, tangerines or oranges.
4. In the afternoon, protein foods should be combined with vegetables without starch.These include tomatoes, cucumbers, lettuce, cabbage.
5. It is recommended to season salads with 30 g of vegetable fats.The remaining products are prepared without oil.

Recipes for a protein diet

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

Egg cream soup

For this dish you will need:

• 300 g spinach;
• 400 g chicken fillet;
• 2 eggs;
• 150 ml 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 the broth and cook until tender.
4. Pour the soup into a blender, add milk, meat and eggs and blend until creamy.
5. When serving, garnish the egg cream soup with parsley and a boiled egg.

Protein salad

To prepare you need:

• 3 eggs;
• 400 g of Chinese cabbage;
• 1 chicken fillet;
• 1 cucumber.

For refueling:

• salt;
• natural yogurt;
• mustard.

Preparation:

1. Grind all ingredients.
2. Mix the dressing ingredients in a separate bowl.
3. Pour the mixture into the salad and mix well.
4. Before serving, the protein salad can be sprinkled with lemon juice.

Protein ice cream

To prepare you need:

• 1 pack of low-fat cottage cheese;
• half an orange;
• 1 apple;
• vanilla.

Preparation:

1. Cut the orange and apple into slices.
2. Mix fruits with cottage cheese.
3. Add a little vanilla and beat until smooth.
4. Place in the freezer for 30 minutes.The finished dessert tastes like popsicles.

Exit from the protein diet

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

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

1. Within 2 weeks after finishing the diet, you should give up sweets and heavy foods.In this case, preference should be given to light dishes.If it is difficult to do without sweets, you can add a spoonful of honey to your oatmeal.
2. Drink unsweetened tea.You need to eat cereals and low-fat dairy products.
3. For lunch, it is recommended to eat vegetables and lean meat.Excellent options would be fish, beef, chicken.You can also eat various stews.It is also useful to eat fruits.For drinks, you can choose green or herbal tea.Eggs are great.
4. Dinner can be quite light.A good option would be a vegetable salad with a boiled egg or a piece of meat.If you feel severe hunger before going to bed, you should drink 250 ml of low-fat kefir.
5. Among sweets, you should give preference to honey and fruits.It is also acceptable to eat yogurt.In any case, such products should be consumed in the first half of the day.

Protein diet: reviews from nutritionists

Reviews from nutritionists about the protein diet for weight loss are positive:

1. “The main advantage of such a diet is the feeling of satiety that it provides.At the same time, protein foods quickly eliminate excess weight.The disadvantages include the risk of loss of skin elasticity and impaired kidney function.”
2. “Any dietary restrictions must be treated very responsibly.The diet should not completely exclude vegetables and fruits.Only in this case will it be possible to lose weight without harm to health.”

The protein diet is a popular nutrition system that helps eliminate excess weight and fill the body with vital energy.To achieve good results and avoid negative consequences, you must strictly adhere to the recommendations of nutritionists.Before following the diet, be sure to read the list of contraindications.