Protein diet: every day menu

Being overweight is a condition that many people face. There are many ways to get rid of excess body weight. These include exercise, dietary supplements and various nutrition systems. A protein diet, the menu of which consists of products containing protein, allows you to get rid of the fat layer and increase muscle mass.

The essence and principle of diet

There are many options for the technique. In any of them there is a protein food with a limited amount of carbohydrates and fats. Proteins are necessary for the normal functioning of the body. The nutrition system will be a great way to lose weight for people who can not live without meat. Previously, it was referred to as a mono-diet. However, thanks to the development of nutritionists, diet has become the most sparing method of normalizing weight.

The correct protein diet menu has positive qualities and allows you to lose weight in a short period of time. The main thing is eating protein-containing foods. After all, they are needed for normal metabolism. The body is not able to independently accumulate proteins in the body, so they are regularly included in food. With a normal diet, this does not happen, so they are constantly consumed. If this does not happen, then muscle mass is reduced, because the internal organs draw proteins from it for normal functioning. There is a depletion of the body, and the skin becomes flabby.

If you adhere to such a diet for weight loss for 14 days, then the weight will go away not due to muscle reduction, but due to burning fat. Its observance is suitable for those people who are afraid to feel hunger. Anorexia with this diet can not occur, and the muscles do not atrophy. After it, the body of the losing weight becomes slim and toned.

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

• Fats and carbohydrates do not enter the body, and it has to spend its body fat located on the hips, abdomen and buttocks. For women, these places are the most problematic.
• To absorb protein, the body will need a large amount of energy, which will be replenished by burning subcutaneous fat.
• Protein food creates heat products that accelerate metabolic processes.

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 necessary duration of the food system and options for preferred dishes.

Diet features

The power system has some features that must be taken into account by all losing weight:

1. Proteins saturate the body of people who are constantly at work or play sports. This kind of nutrition may be suitable for women who are expecting a baby. A simple protein diet menu is characterized by the intake of meat, fish and dairy dishes. The nutrition system can be useful for people who want to lose weight without harm and stress to the body.
2. The maximum dieting period is 14 days. This period will normalize weight without harming the body. The results of protein weight loss are characterized by stable indicators. To consolidate the result, you need to gradually exit the nutrition system, eliminating fatty, fried and sweet foods.
3. Repeat the diet is recommended no more than after 6 months.
4. Protein-containing foods require weight loss to follow important guidelines. The work of the excretory system during the diet is activated, which can cause complication. Therefore, at this time it is necessary to observe the drinking regime and consume still water in sufficient quantities.
5. The total number of calories from food should be about 1200-1400. Their deficiency can lead to disruption of the functioning of internal organs and weaken the immune system.
6. The menu of a protein diet for weight loss for a day gives you the opportunity to enjoy the taste of your favorite dish (in small quantities) and will help maintain a stable weight.

With this food system, you do not have to constantly feel hunger, the diet is unlimited and varied.

Recommended and Prohibited Products

The menu of the protein diet for 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 meat, beef, offal. For a diet, foods need to be boiled or stewed. Most often, skinless chicken is used. It is well absorbed, and there are no problems with its preparation.
• Low-fat fish. It contains the right amount of protein and trace elements, which are important for the normal functioning of the body.
• Cottage cheese and dairy products. The casein present in their composition will require the body to digest. As a result, a large amount of calories is spent.
• Buckwheat and oatmeal, bread (rye, black, whole grain).
• Boiled eggs. The protein contained in them is an easily digestible and nutritious product.
• Vegetables that include a minimum amount of starch (cucumbers, cabbage, celery).
• Citrus fruits (oranges, grapefruits), sour apples.
• Canned tuna. They have a large amount of protein and a minimal fat composition.

Particular attention is required to be given to the drinking regimen. You can include herbal teas, freshly squeezed fresh fruits and vegetables, and purified water.

When compiling a menu of a protein diet for a week, it is necessary to limit the content of foods that turn into fat with ease:

1. First of all, you need to exclude sweets. Even fruits can spoil the result, not to mention cakes, cookies and pastries.
2. Fried, fatty foods and pasta should be completely excluded from the menu.
3. Carbonated drinks, compotes and juices are also not recommended for drinking during the diet.
4. Vegetables that contain a lot of starch (potatoes, legumes, peas).

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

Diet schedule

The power system should be carried out in this way:

• The menu for every day is best divided into several receptions (5-6). In the morning on an empty stomach, drink a glass of purified water. The last meal should be done 3 hours before bedtime.
• Before lunch, you can eat a small amount of cereal and whole grain bread. You can eat fruits (apples, oranges).
• Dishes containing protein are included in the diet after dinner in combination with raw vegetables or salads from them.

When losing weight in the protein diet menu, the correct combination of dishes is important. This will achieve a positive result. The power system will save 10 kg of excess weight in 2 weeks. For this, all recommendations must be strictly followed.

7 days diet

The food system for the week is designed in such a way that during the period of its observance a person does not suffer from a feeling of hunger. Dishes are easy to prepare. The menu of a protein diet for weight loss for a week includes:

• Breakfast. Cottage cheese (160 g), tea (green or herbal), half an orange.
• Dinner. Chicken breast (170 g), whole grain bread.
• An afternoon snack. A glass of skim yogurt.
• Dinner. Steamed fish (200 g), vegetable salad (170 g).

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

Vegetables are lightly cooked and stews and soups are prepared from them. They can be used during the day as snacks. It is best to eat starch-free vegetables.

A similar diet can be used for a 14-day diet. In this case, you can get the most effective option.

10 day diet menu

Dishes indicated in the table, losing weight independently distribute and alternate throughout the whole time of nutrition.

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

Menu protein diet for weight loss for 10 days is diverse. Portions should be taken in moderation so as not to overeat, and leave the table with a slight sense of fullness.

2 weeks menu

This is the longest-lasting nutritional system that provides an effective stable result. 14-day compliance with it will not cause a person any inconvenience or discomfort.

Recommendations for a protein diet (menu for 14 days):

The second week of the protein diet menu for 14 days suggests the same diet, that is, repeats the first 7 days.

Be sure to follow the drinking regimen. You can drink green and herbal tea, water. It is completely forbidden to drink alcoholic drinks, so as not to create a load on the liver.

The first meal includes only liquid in the form of tea or coffee. During the meal, you should not overeat, it is best to stop it with a feeling of slight hunger.

Advantages and disadvantages of a protein diet

Everyone losing weight can diversify the menu by adding their favorite vegetables or unsweetened fruits. The positive properties of this system include:

1. The nutrition system allows you to carry out intensive sports, which is difficult with other effective and quick methods of losing weight.
2. The diet is almost not accompanied by a feeling of hunger, because the time for digesting protein food is 4 hours.
3. The body weight is normalized.
4. The immune system is strengthened.
5. The body is recovering. The skin is tightened, cellulite is reduced and the condition of hair, skin and nails improves.
6. The protein diet menu contains a lot of fiber, which allows you to adjust the intestines.
7. Muscle mass is not depleted due to the presence of protein foods in the diet.
8. Minimal manifestations of fatigue, lethargy and dizziness, which are characteristic of other diets.
9. The rate of weight loss with this food system is not lightning fast, and it allows you to maintain a stable weight after exiting it.

If you stick to the protein diet menu for weight loss for a longer period of time, then some negative consequences may occur:

• The use of protein for a long time leads to leaching of calcium and other trace elements from the body, which negatively affects the health of the skeletal system.
• Efficiency is reduced due to the minimum amount of carbohydrates in the diet.
• There is increased irritability due to the lack of fat in the diet - the main building material for nerve cells.
• Clotting problems, blood clots.
• Protein nutrition can lead to disruption of the kidneys and digestive tract.
• It is not recommended to eat in this way to people who are over 60 years old.
• Bad breath caused by excess protein food.

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

Contraindications

Any nutrition system, including a protein diet, creates a burden on the body. Metabolism is accelerated, toxins are eliminated, fats are burned, and the stomach has to adapt to new conditions and other foods.

Bodies begin to work in heavy duty. If not everything is in order with them, then chronic diseases may worsen, it is necessary to take this into account when switching to a new menu. A protein diet for every day is contraindicated in such cases:

• diseases of the excretory system;
• elderly age;
• when expecting a baby and during lactation;
• cholelithiasis;
• pathology of the heart and blood vessels;
• allergy to citrus fruits;
• pathology of the digestive tract;
• diabetes;
• teenage years.

Any contraindication is a stop signal for people who have chosen this diet. Only after elimination of contraindications will it be possible to lose weight on this food system.

Useful tips to improve the effect.

Dietitians suggest how to lose weight on a protein diet without harm and harm to health. Just sticking to your diet may not be enough to get an effective result. It is necessary to use the principles of healthy nutrition, which are effective in the future:

• Before starting a diet, it is best to undergo a medical examination.
• You need to get permission from a doctor to comply with such a nutrition system.
• Multivitamins should be consumed throughout the diet.
• If dizziness occurs, it is necessary to increase the intake of carbohydrates and fats in the body. It is allowed to add oatmeal to the morning menu.
• It is best to refuse a protein diet if you feel worse.
• During the period of weight loss, you can not take any medications.
• You should discuss the diet with a specialist.
• You need to eat strictly according to the clock.
• Calories should be counted: spend more than you consume.
• It’s better to have dinner 2-3 hours before bedtime.
• Dishes included in the menu should only be boiled, stewed or steamed.
• The volume of dishes: drinks (200 mg), other dishes (150 g) and fruits (100 g).
• Limit the amount of salt consumed.
• You need to sleep at least 8 hours a day.
• You should abandon bad habits.
• Refuse power sports and cardio. It is best to swim, go to fitness, aerobics or Pilates.

Protein diet - an effective nutrition system that allows for a short time to normalize weight and achieve harmony. Due to the variety of dishes, losing weight does not feel hunger and fatigue. Compliance with all recommendations can improve health. Despite many positive qualities, the diet has certain contraindications, which must be considered before it can be observed.