Protein diet

A protein diet is a common nutrition system that helps you to overcome any longer.As the name suggests, this diet is based on proteins.At the same time, the amount of fat and carbohydrates decreases.As a result, the metabolic processes in the body are changing.It is forced to spend too much fat for energy.

Principles of a protein diet

Protein is of great importance for the proper functioning of the body.This article is formed in muscle tissue, bodies, blood cells and immunity.The structure of the skin, hair and nails is also included.

The main functions of proteins cover the following:

1. Structural.Proteins are considered the basis for the establishment of the body.These are part of the bones, hair, skin and muscles.
2. Metabolic and fervatic.The basis of hormones and enzymes is a combination of clean protein or other elements.
3. Transportation.Proteins carry important elements to the body and cells.These include molecules, ions and useful items.Thus, hemoglobin transports oxygen to the cells of the body.

Proteins are important for the correct functioning of the immune system.They provide reliable protection from infections.In addition, these ingredients support beauty and young people.This occurs due to its elasti update and updating of collagen fibers.

Protein items enter the human body from animal meals.Includes many valuable amino acids required by the body.

The plant proteins do not provide enough amino acids.At the same time, they can combine with other substances.This allows you to buy a complete protein.

When there is a lack of protein in the body, metabolic disorders occur.The basic principle of a protein diet is to fill the body with important items required for normal operation.In a typical diet, the amount of protein is usually 12%.During the diet, this figure is significantly increasing due to the reduction in oil and carbohydrates.

Features of a protein diet

It's pretty easy after a protein diet.This is due to the possibility of adapting a person to a person's personal choices and taste.

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

1. Type the menu. You should start keeping a food diary to do this.It can be used by hand or a special program.
2. Find your protein reception. You should focus on the weight of your body to do this.
3. Maintain a protein balance.The menu can include foods containing amino acids.
4. Handle the lower limit of the protein norm.It should also take the necessary amount of protein outside the diet.Average 30 g.
5. Control the biological value of proteins.It is good to prefer fresh meat, eggs and dairy products.At the same time, it is better to prevent pork, sausages and ham-shaped foods.
6. Combine proteins with herbs and vegetables.There should be enough quantities of vegetables, fruits and grass in the diet.

Benefits of a protein diet

The benefit of a protein diet is that it only helps to avoid weight and achieve the following results:

1. Increase muscle mass. The combination of proteins with power exercises is especially effective.
2. Reduce age-related muscle loss. As many years, many people lose muscle mass.If you shake protein on the menu, you will be able to prevent such losses.
3. Strengthen the bones.A protein diet often helps to avoid the development of osteoporosis encountered in women.This nutrition system helps reduce risks by 69%.
4. Accelerate the wound's recovery. Protein foods normalize recovery processes after eating food or operation.

Damage of a protein diet

The damage of a protein diet is that meat foods can be very calorie.Therefore, the uncontrolled use of proteins can cause weight loss.It is recommended to count calories carefully and not exceeding daily quantities.

Heavy limitation of carbohydrates can create serious stress on the body.Sugar is active.If you completely leave, the mood has a risk of deterioration and concentration.

Increases fiber deficiencies and the digestion of proteins in the diet threatens the constipation.You have to drink plenty of liquid to minimize the load in your kidneys.The diet should also include vegetables and herbs.

Other shortcomings of a protein diet cover the following:

1. Loaded load in kidneys.When consuming a large amount of protein, the oxidation of elements - amino acids - causing a load of cargo in kidneys.In addition, such a nutrition system can lead to the appearance of stones.
2. Threats of metabolic disorders. During the processing of amino acids, the products are synthesized in the oxidation of fatty acids.If there is a large amount of oil in the diet, oxidized substrates are collected in the body.Cause insulin movement to break and increase the risk of metabolic disorder.
3. Lack of vitamins and microelements. This risk is relevant only for serious, high protein diets.Therefore, the nutrients do not recommend the exclusion of fruit, vegetables and grains from your diet.If this is not possible, you should receive additional vitamins.

Allowed and prohibited foods in a protein diet

In order to lose weight, you must follow these recommendations to ensure that a protein diet does not damage the body:

• drink enough liquid - at least 2 liters;
• take multivitamines;
• Consume at least 1,200 kcds a day.

The list of foods allowed in a protein diet includes:

• Lean fish;
• Offal;
• Poultry without skin - chicken is good to prefer Turkey;
• low-fat dairy products;
• Seafood;
• calves and beef;
• Apple and citrus fruits;
• Cucumber, tomatoes, cabbage;
• cereals;
• egg whites;
• Mineral water without sugar, tea and coffee.

These are the forbidden products in a protein diet:

• bread;
• sweets;
• Canned foods;
• Oily dairy products;
• semi-finished products;
• sweet fruits;
• Fruit juices, sweet garbage drinks;
• Decorated vegetables;
• Competers;
• Sugar and its analogue.

The method of preparing food does not matter.You must be steamed, boiled, baked.Fry in oils in fat or pour them fat.It is permissible to use herbs, salt, soy sauce and pepper to improve the taste of dishes.You can also use lemon juice and balzamic vinegar.

Protein diet for pregnant women

During the pregnancy, the need for protein foods is significantly.Most of amino acids are spent on the development of the child.Many people provide only serious restrictions on such a food system.However, a protein diet for pregnant women involves regulating these substances in the diet.

It is recommended to eat 2-2.5 qe protein foods for 1 kg of protein foods in the period bearing the baby.This means that the daily intake should be about 100-120 g.

At the same time, other products must be in the diet.Oils and carbohydrates are a condition.Required for the full development of the child.At the same time, you should give up sugar, bread and dough.

Only 1 service of protein foods should be included in each meal.If these items are already quantity, there is a risk of overloading the body with disintegration.This increases the burden in the liver and kidneys significantly.

Contraindications for a protein diet

In a protein diet, there are contraindications in the following situations:

• Age of 45 years old;
• inclination for blood clotting;
• Kidney disease;
• Pregnancy;
• lactation.

Protein diet to lose weight: menu for week

To lose weight, the protein diet consists of the following menu for the week.

Day 1

1. Breakfast:You can consist of cottage cheese or brown rice with chicken, you can drink tea or coffee.
2. Lunch:You can eat an apple.
3. Dinner:You can eat boiled breasts with one piece of a piece of grain bread.
4. Snack in the afternoon:a little natural yogurt.
5. Dinner:Can include poultry or fish with vegetable salad.

Day 2

1. Breakfast: You should eat yogurt and drink tea.
2. Lunch:Eat a few cheese without sugar or orange.
3. Dinner: You can eat beef or Turkey.Flooring vegetables are suitable as a side dish.
4. Snack in the afternoon: You can drink.
5. Dinner:Eat cooked fish with vegetables.

Day 3

1. Breakfast:3 squirrels or cottage cheese is worth eating.The drinks include tea or coffee.
2. Lunch: You can use any fruit from banana.
3. Dinner:I have to make a meat soup.Turkey, which is cooked brown rice, is also suitable.
4. Snack in the afternoon:Eat an apple.
5. Dinner:Coleslaw and beef are worth eating.

Day 4

1. Breakfast:The dairy may consist of buckwheat.
2. Lunch:Grapefruit may include.
3. Dinner:The foliage and chicken fillets are worth eating.
4. Snack in the afternoon:You have to drink a cup of fermented baked milk.
5. Dinner:Vegetables and boiled fish can be included.

5th day

1. Breakfast:You should eat boiled chicken with cabbage and cucumber salad.
2. Lunch:can consist of an apple and orange.
3. Dinner:You have to eat steamed fish or vegetable soup.
4. Snack in the afternoon: may include a natural yogurt.
5. Dinner:Beef and vegetable salad will.

Day 6

1. Breakfast:You have to eat a protein omelet and drink tea or coffee.
2. Lunch: Will make any citrus fruit.
3. Dinner:You can eat calves or chicken steaks and vegetables.
4. Snack in the afternoon:A glass of kefir is worth drinking.
5. Dinner:can consist of cooked fish and salads.

Day 7

1. Breakfast: The cutting cheese is worth eating.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. Snack in the afternoon:Curd cheese.
5. Dinner:May consist of poultry and vegetable salad.

If you follow this nutrition system, you have to eat 4-6 per day.The first food should be half an hour after climbing.You have to have lunch 3 hours before going to bed.You have to drink 1.5 liters of water during the day.

Protein diet for 14 days: Menu

If you are planning a protein diet to lose weight in 14 days, you should focus on the following menu:

1. 5-6 times a day should be consumed.It is recommended to do this for the first time after the last time you stood up - 3 hours before bedtime.Carbohydrates can be consumed before 2 o'clock.
2. Breakfast may consist of complex carbohydrates.To do this, 4 tablespoons boiled cereals - oatmeal, buckwheat, need brown rice.One piece of grain bread is also acceptable.In addition, eat some protein - 100 g boiled fillets, 30 g of nuts, 1 egg, yogurt.
3. You have to eat fruit like a snack in the first half of the day.An excellent choice would be apples, tangerine or orange.
4. In the afternoon, protein foods should be combined with starchless vegetables.These include tomatoes, cucumbers, lettuce, cabbage.
5. Salad season with 30 g plant oils is recommended.The remaining products are made of fat.

Recipes for a protein diet

Recipes for a protein diet to be useful for such a nutrition system should be delicious and different.

Egg cream soup

You will need for this dish:

• 300 g spinach;
• 400 G chicken fillets;
• 2 eggs;
• 150 ml of milk;
• Spices, salt, parsley.

Preparation:

1. First, boil in 2 liters of water.
2. Then remove 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 mix until it is creamy.
5. When serving, make the egg cream soup with parsley and boiled eggs.

Protein salad

You need you:

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

For fuel filling:

• salt;
• natural yogurt;
• Mustard.

Preparation:

1. Grind all the items.
2. Mix the undressed items in a separate bowl.
3. Pour the mixture on the salad and mix well.
4. Before serving, protein salad can be sown with lemon juice.

Protein ice cream

You need you:

• 1 package low-fat cut cheese;
• Half orange;
• 1 apple;
• vanilla.

Preparation:

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

Get out of the protein diet

To note the results obtained, the protein diet needs to be accurately.

It is recommended to follow the following rules to do this:

1. You need to give up sweets and heavy foods within 2 weeks after finishing the diet.In this case, preference should be preferred to light meals.If it's hard to do without sweets, you can add a spoon honey to oatmeal.
2. Drink sweetened tea.You need to eat grain and low-fat dairy products.
3. It is recommended to eat vegetables and lean meat for lunch.Excellent options would be fish, beef, chicken.You can also eat different stews.Meals are also useful.You can choose the green or plant river for drinks.The egg is great.
4. Dinner can be very light.A good choice would be a vegetable salad with boiled eggs or a piece of meat.If you feel heavy hunger before bed, you should drink 250 ml less oily kefir.
5. You need to prefer honey and fruits between sweets.Yogurt food is also acceptable.In any case, such products should be consumed in the first half of the day.

Protein Diet: Reviews of Nutritionists

Feedback on protein diet for weight loss is positive:

1. "The main advantage of such a diet is the feeling of satiety. At the same time, protein foods often eliminate weight. Disadvantages include risk of skin elasticity and impaired renal function."
2. "Any dietary constraints should be treated very responsibly. The diet should not exceed the vegetables and fruits. Only in this case it will be possible to lose weight without damage to health."

The protein diet is a popular nutrition system that helps to overcome weight and fill the body with vital energy.To achieve good results and avoid negative results, you must seriously follow the recommendations of feeding participants.Be sure to read a list of reflection instructions before following the diet.