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Protein diet

Protein foods

Protein diet is a common food system that helps deal with excess weight. As the name suggests, this diet is based on protein. At the same time, the amount of fats and carbohydrates is reduced. As a result, metabolic processes in the body change. He has to consume a lot of fat for energy.

Principles of protein diet

Proteins are essential for the proper functioning of the body. From this substance, muscle tissues, organs, blood cells and immune bodies are formed. It is also involved in the structure of the skin, hair, nails.

The main functions of proteins include the following:

  1. Structural.Proteins are considered the foundation for building the body. They are found in bones, hair, skin and muscles.
  2. Exchange and enzyme.The basis of hormones and enzymes are pure proteins or their combination with other elements.
  3. Transportation.Proteins carry important elements in organs and cells. This includes molecules, ions, nutrients. Thus, hemoglobin transports oxygen to the cells of the body.

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

Protein substances enter the human body from animal food. It contains many valuable amino acids that the body needs.

Plant proteins do not provide the body with enough amino acids. Moreover, they can be combined with other substances. This allows you to get complete protein.

When the body lacks protein, metabolic disorders occur. The basic principle of a protein diet is to supplement the body with important substances needed for its normal functioning. In a normal diet, the amount of protein is usually 12%. During the diet period, this number increases significantly due to a decrease in the volume of fats and carbohydrates.

Protein diet products

Characteristics of a protein diet

Eating protein is easy enough. This is due to the possibility of adjusting to the personal preferences and taste preferences of the person.

To get good results, you need to follow the following features of a protein diet:

  1. Shooting menu. To do this, you need to start keeping a diet diary. This can be done manually or using a special program.
  2. Find out the protein norm.To do this, you should focus on your body weight.
  3. Maintain a protein balance.You can include products that contain the necessary amino acids in the menu.
  4. Control the lower limit of the protein norm.Even outside the diet, the body must receive the required amount of protein. The average is 30 years.
  5. Monitor the biological value of proteins.It is best to give preference to fresh meat, eggs, dairy products. In this case, it is best to avoid processed foods in the form of bacon, sausages, ham.
  6. Combine proteins with herbs and vegetables.The diet should contain a sufficient amount of vegetables, fruits and herbs.
Healthy protein foods

Benefits of a Protein Diet

The advantages of a protein diet are that it helps not only to lose weight, but also to achieve the following results:

  1. Increase muscle mass.Combining protein with strength training is considered particularly effective.
  2. Reduce age-related muscle loss.Over the years, many people lose muscle mass. If you include protein drinks in your menu, you can prevent such losses.
  3. Strengthen bones.Protein diet helps avoid the development of osteoporosis, which often occurs in women. This diet helps reduce risks by 69%.
  4. Accelerate wound healing.Eating protein foods normalizes recovery processes after injuries or surgeries.

Damage to the protein diet

The disadvantage of a protein diet is that meat can be high in calories. Therefore, uncontrolled use of protein can cause weight gain. Careful counting of calories and avoiding exceeding the daily volume is recommended.

Severe carbohydrate restriction can be very stressful for the body. Sugar keeps the brain active. If you leave it completely, there is a risk of worsening mood and decreased concentration.

Lack of fiber in the diet and increased protein digestion cause constipation. To reduce stress on the kidneys, you need to drink plenty of fluids. Also, vegetables and herbs should be present in the diet.

Other disadvantages of a protein diet include the following:

  1. Increased kidney load.When a large amount of protein is ingested, the oxidation of its elements - amino acids - causes an increase in the load on the kidneys. Also, such a feeding system can lead to the appearance of stones.
  2. Threat of metabolic disorders.During the processing of amino acids, by-products are synthesized that prevent the oxidation of fatty acids. In the presence of large amounts of fat in the diet, the body accumulates podoxidized substrates. They cause a disturbance in the action of insulin and increase the risk of metabolic disorders.
  3. Lack of vitamins and trace elements.This risk is only relevant for a rigid diet high in protein. Therefore, nutritionists do not advise the complete exclusion of fruits, vegetables and grains from the diet. If this is not possible, it is worth taking extra vitamins.
Foods allowed in a protein diet

Allowed and forbidden foods on a protein diet

In order for the protein diet for weight loss not to harm the body, follow these recommendations:

  • drink enough fluids - at least 2 liters;
  • drink multivitamins;
  • consume at least 1200 Kcal per day.

The list of permitted foods on a protein diet includes:

  • lean fish;
  • viscera;
  • skinless poultry meat - it is best to give preference to chicken, turkey;
  • non-fat dairy products;
  • seafood;
    • veal and beef; apples and citrus fruits;
  • cucumbers, tomatoes, cabbage;
  • cereals;
  • egg white;
  • mineral water, tea and coffee without added sugar.

Foods that are banned from a protein diet are:

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

The way food is prepared is also important. It should be steamed, cooked, baked. Do not fry food in oil or pour over fatty sauces. To improve the taste of dishes it is allowed to use herbs, salt, soy sauce, pepper. You can also use lemon juice and balsamic vinegar.

Pregnant girl

Protein diet for pregnant women

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

During pregnancy, it is recommended to eat up to 2-2, 5 g of protein products per 1 kg of body weight. This means that the daily rate should be around 100-120 g.

At the same time, other foods must certainly be present in the diet. Fats and carbohydrates must be eaten. They are needed for the full development of the child. In this case, it is worth giving up sugar, bread, pastries.

Each meal should contain only 1 serving of protein foods. With an excess 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.

Nuts

Contraindications to protein diet

Protein diet has contraindications in such situations:

  • is ​​over 45 years old;
  • tendency to form blood clots;
  • kidney disease;
  • pregnancy;
  • lactation.

Protein diet for weight loss: menu for the week

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

Day 1

  1. Breakfast:can be fresh cheese or unpolished rice with chicken, tea or coffee.
  2. Second breakfast:you can eat an apple.
  3. Lunch:You can eat boiled breast with a slice of wholemeal bread.
  4. Afternoon snack:a little natural yogurt.
  5. Dinner:may include poultry or fish with vegetable salad.

Day 2

  1. Breakfast:worth eating yogurt and drinking tea.
  2. Second breakfast:Eat a few cheesecakes or sugar-free oranges.
  3. Lunch:You can eat beef or turkey. Steamed vegetables are suitable as a side dish.
  4. Afternoon snack:You can drink kefir.
  5. Dinner:Eat roasted fish with vegetables.

Day 3

  1. Breakfast:worth eating 3 protein or cottage cheese. Tea or coffee is suitable for drinking.
  2. Lunch:Any fruit can be used except bananas.
  3. Lunch:you need to make meat soup. Turkey with cooked unpolished rice will also work.
  4. Snack:Eat an apple.
  5. Dinner:Cabbage and beef salad is worth eating.

Day 4

  1. Breakfast:may consist of milk buckwheat porridge.
  2. Lunch:may contain grapefruit.
  3. Lunch:It's worth eating asparagus and chicken fillets.
  4. Afternoon snack:drink a glass of fermented baked milk.
  5. Dinner:may contain vegetables and cooked fish.

Day 5

  1. Breakfast:Eat boiled chicken with cabbage and cucumber salad.
  2. Lunch:can consist of apples and oranges.
  3. Lunch: Hot fish or steamed vegetables are worth eating.
  4. Snack:may contain natural yogurt.
  5. Dinner:Beef and vegetable salad is fine.

Day 6

  1. Breakfast:It's worth eating a protein omelet and drinking tea or coffee.
  2. Lunch:Any citrus fruit is enough.
  3. Lunch:You can eat veal or chicken steak and vegetables.
  4. Snack:It's worth a glass of kefir.
  5. Dinner:may consist of grilled fish and salad.

Day 7

  1. Breakfast:worth eating fresh cheese. It is also allowed to drink tea or coffee.
  2. Second breakfast:you can eat an apple.
  3. Lunch:You can eat cooked beef and vegetable soup.
  4. Afternoon snack:cheesecake.
  5. Dinner:may consist of poultry and vegetable salad.

Subject to such a food system, there should be 4-6 meals a day. The first meal should be half an hour after getting up. You should have dinner 3 hours before bed. During the day it is worth drinking 1, 5 liters of water.

Milk products

Protein diet for 14 days: menu

If you are planning a protein diet for 14 days, you should focus on the following menu:

  1. Food should be eaten 5-6 times a day. The first time it is recommended half an hour after getting up, the last - 3 hours before bedtime. Carbohydrates can be consumed for up to 14 hours.
  2. Breakfast can contain a portion of complex carbohydrates. For this you will need 4 tablespoons of cooked cereal - oatmeal, buckwheat, brown rice. It is also okay to eat a slice of wholemeal bread. In addition, eat a little protein - 100 g of cooked fillet, 30 g of nuts, 1 egg, yogurt.
  3. Fruit should be eaten as a snack in the morning. Apples, tangerines or oranges are great options.
  4. In the afternoon, protein foods should be combined with starch-free vegetables. These include tomatoes, cucumbers, lettuce, cabbage.
  5. Salads with 30 g of vegetable fat are recommended. The rest of the food is prepared without oil.

Protein diet recipes

For such a food system to be beneficial, protein recipes must be delicious and varied.

Egg cream soup

Egg cream soup

This dish will require:

  • 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 it into cubes.
  3. Add chopped spinach to the soup and cook until soft.
  4. Pour the soup into a blender, add milk, meat and eggs and beat until creamy.
  5. When serving the cream of egg custard, garnish it with parsley and a boiled egg.

Protein Salad

For cooking you need:

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

To refuel:

  • sol;
  • 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. Sprinkle the lemon salad with lemon juice before serving.

Protein ice cream

For cooking you need:

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

Preparation:

  1. Cut the orange and apple into wedges.
  2. Mix the fruit with the curd.
  3. Add a little vanilla and beat until smooth.
  4. Put in the freezer for 30 minutes. The finished dessert tastes like ice cream.
Various protein foods

Getting out of a protein diet

In order to record the results obtained, it is necessary to properly abandon the protein diet.

To do this, we recommend following these rules:

  1. Avoid sweets and heavy foods within 2 weeks after finishing your diet. In this case, preference should be given to light meals. If it is difficult without sweets, you can add a spoonful of honey to the oatmeal.
  2. Drink unsweetened tea. You need grains and low-fat dairy products.
  3. Vegetables and lean meats are recommended for lunch. Fish, beef, chicken will be great options. You can also eat various stews. Fruit is also useful. Drinks include green or herbal teas. The eggs are great.
  4. Dinner can be quite light. A vegetable salad with a boiled egg or a piece of meat is a good option. If you feel very hungry before bed, you should drink 250 ml of low-fat kefir.
  5. Of sweets, honey and fruit should be preferred. It is also acceptable to eat yogurt. In any case, such products should be consumed in the morning.
Weight loss on a protein diet

Protein Diet: Nutritionist Reviews

Nutritionists' reviews of a protein diet for weight loss are positive:

  1. “The main advantage of this diet is the feeling of satiety it provides. At the same time, protein foods quickly get rid of extra pounds. Disadvantages include the risk of loss of skin elasticity and impaired renal function. "
  2. “Any dietary restrictions must be taken very seriously. The diet should not completely exclude vegetables and fruits. Only in this case it will be possible to lose weight without harm to health. "

Protein diet is a popular food system that helps remove excess weight and fill the body with vital energy. In order to achieve good results and avoid negative consequences, it is necessary to strictly follow the recommendations of nutritionists. Before following a diet, be sure to read the list of contraindications.