Protein diet in the world of business stars, athletes and ordinary people.It is a weight loss method that allows you to lose weight without harming or stressing the body.But you will not be because of your health, you will not be because of your health, you should lose weight according to the rules.
The main features of the protein diet
You should start the diet by studying its basic principles.These include:
- The basis of nutrition is protein.It should make up at least 60% of the daily diet.
- The amount of fats and carbohydrates is reduced to a minimum.Ideally, they should not exceed 15% of the daily diet.
- The menu is allowed to include vegetables and fruits that make the diet varied and balanced.
- Physical activity is required.
- Food should be divided into 6 meals a day, and the serving size should not exceed 200 g.
This nutrition system allows you to lose 4-5 kg in a week.Proteins delight the body with important substances, but you cannot eat this system for a long time.The maximum period is 21 days.The optimal period of the diet is 14 days.
Who is the protein diet suitable for?
A protein diet is ideal for those who want to lose weight fast and get rid of stress.Thanks to a varied diet, you do not have to eat only one type, and the feeling of eating meat will eliminate the feeling of hunger for a long time.
For athletes leading an active lifestyle, a protein diet can help them lose muscle mass.Lose fat, not muscle, and lose weight.It helps to create a beautiful, polite display.
Contraindications for a protein diet
Ideally, before starting a diet, consult a doctor to determine the indications.This is a serious energy system that should not be used by humans:
- minors and the elderly;
- pregnant and lactating women;
- diabetes;
- with kidney and liver diseases;
- with cancer;
- blood clots;
- in high physical and emotional stress.
Do not start a diet when you are sick
When following a protein diet, you should take vitamin complexes.This is necessary to prevent hair loss and nail deterioration.
Protein norm
The average person needs 0.8 grams.Weight per kilogram for protein.For weight loss, this norm is doubled.If you follow a protein diet, you should consume between 1.2 grams and 1.2 grams per day.Weight per kilogram for protein.It is not the current, but the planned body weight that is taken into account.
To calculate how much protein is included in the prepared joke, you need to know its composition and the amount of protein in each ingredient.
For example.Planned weight - 70 kg.You should consume 84 to 112 grams per day.coinCreating menu:
- beef - 200 gr.(37.8 g of protein);
- eggs - 2 pcs.(12.7 g of protein);
- Cottage cheese - 200 gr.(33.4 g of protein).
83.9 g.coinPlus, other foods are taken into account, which increases the total amount of protein.
For accurate calculations, purchase a kitchen scale and weigh each product.
Pros and cons of protein diets
A protein diet, like any specialized nutritional system, has its pros and cons.When planning to lose weight with the help of proteins, they should be taken into account.
Interest includes:
- A variety of food.It is not necessary to eat only one product.The list of permitted containers is quite extensive.
- No hunger.Proteins ease hunger for a long time.This allows you to lose weight without suffering from cravings.
- Strengthen the immune system.Proteins increase the endurance of the body and have physical strength.
- Fast weight loss.If you finish the diet, you will not return to the previous table, but the kilos that you eat healthy food will not return.
- Weight loss due to obesity.The body uses fat for energy, not muscle.Therefore, muscle mass does not suffer from this diet.
- Perfect for athletes.Thanks to the presence of a large amount of protein in the diet, muscle mass is actively built.As a bonus for losing weight, the athlete increases the endurance of the body and the body becomes lighter.
However, there are also disadvantages to the protein diet.These include:
- Limiting the amount of carbohydrates in the diet can reduce cognitive impairment.
- There is a risk of blood clots related to blood density and clotting.
- Calcium leaching can cause problems with bones and teeth.
- Due to the increase of keretic bodies in the body, an unpleasant odor appears in the body.
You should approach the protein diet wisely, create vitamin complexes due to the lack of nutrients.This method of weight loss is only suitable for healthy people who do not have chronic or acute diseases.
Another drawback of the protein diet is the complete rejection of sweet and fatty foods.If you can't do sweets and breadless, then this kind of diet will cause nervous stress.You should choose another diet that allows carbohydrates in the number of carbohydrates.
Protein diet rules for weight loss
Follow some important rules for a protein diet to help you lose weight:
- Focus on proteins.These are meat and dairy products.You are allowed to add a side dish to the main dish once per day.
- Limit the amount of fat you consume.Their daily amount should not exceed 30 grams.
- Cereals are allowed, but only in the first half of the day, only as a side dish.Choose foods that are low in calories, with the exception of semolina and millet.
- Vegetables can also be used as a side dish, but potatoes and other starchy types are completely prohibited.You can eat cabbage, tomatoes, cucumbers.
- Fruits are allowed, but not sweet.Prefer oranges and green apples.
- The last meal should be 2-3 hours before bedtime.
- Alcohol and sweets should be avoided during the diet.
- In a protein diet, a lot of liquid is removed from the body, so it is necessary to increase the daily amount of water by 1.5 times.Drink at least 2 liters of fluid per day.
- Ideally, you should avoid salt.You can add dried herbs, garlic and soy sauce to your food.
If you are sitting on your head while dieting and it affects your health and sleep, then you need to add more complex carbohydrates to your diet.
Food is allowed on a protein diet
When creating a menu, consider the list of foods allowed in a protein diet.These include:
- Meat.Lean cuts of beef, chicken, venison, rabbit and turkey.Fatty pork and lamb are completely prohibited.
- Fermented milk products.The daily diet should include low-fat cottage cheese, natural yogurt and kefir.
- Egg.Don't forget to eat chicken or quail eggs.They can be soft-boiled, scrambled eggs or scrambled eggs.It is recommended to consume 2 chicken or 4 baby eggs per day.
- Fish.Another source of protein is lean fish.Steam it, bake it in the oven or bake it without adding oil.
- Green vegetables.Fiber is essential for the digestion of food and is essential for improving well-being.Give preference to tomatoes, cucumbers, cabbage and zucchini.Vegetables can be eaten fresh, cooked, steamed or boiled.
- Dan.High protein diets mean avoiding all types of grains.But they are still necessary as a source of carbohydrates.You can cook beans, peas or oats.
- Fruits.Mefirts recommend eating citrus fruits as part of a protein diet.But be careful with them - high acid has an irritating effect on stomach oxygen and can lead to gastritis.
For drinks, prefer herbs and green tea.A small amount of coffee is allowed - no more than 1 cup per day.Most of the liquid should come from straight water.
The protein diet is restricted to food
The list of forbidden food in the protein diet is becoming more widespread.This is a food system because it means that most food groups are excluded.So, this list includes:
- Bread products are completely excluded.Once or twice a week you can eat 1 slice of rye.
- Pasta.
- Sweet and flour dishes.This includes foods that contain sugar.You can't make drinks sweeter either.
- Alcohol.Some protein diets allow you to drink a glass of dry red wine a day.However, it is better to avoid alcohol in any amount.
- Vegetables.Avoid advertisements and potatoes.Regardless of nutritional value, they gain weight.
- Sweet fruits.Bananas, pears, melons are prohibited.
- Fast food products.Fast foods should be excluded from the diet.
- Carbonated drinks.
Giving up your favorite foods is only difficult for the first week.Then you will keep this habit after you eat right and complete your diet.
How to organize a protein diet
To keep your new diet from harming your health, stick to the plan:
- Preparation for diet.Over 2-3 weeks, gradually, if there is a great love for them, they will begin to leave sweets.Replace sugar with dried fruits and reduce the amount of sweeteners in drinks.
- A smooth entry into the diet.You should be able to cry on a protein diet, you should refuse other foods within 1-2 days.
- The diet itself.Don't forget to monitor your health and control your weight.
- Stop dieting.Complete the diet easily, gradually increasing the amount of food.
When the diet rests, it reduces the temptation to indulge or skip a full breakfast.
Buy groceries by creating a menu.When you go to the store, you can take the risk of buying products from prohibited lists.
Don't forget to play sports.You can join a gym or join home aerobics.Does yoga and running.Physical activity should be at least 3 times a week.But if you have not played sports before, remember that you should not overload your body.Start with light exercises and gradually increase the load.
Duration of protein diet
The maximum duration of the protein diet is 14 days.During this time, you can lose up to 15 kg.After a break of 3 months, you can repeat it to improve the result.
The optimal period is 10 days.During this time you can lose up to 10 kg.The result depends on the individual characteristics of the organism.The more weight you have, the more active your weight loss is.
The minimum period is 7 days.This will allow you to lose up to 8 kg.This season makes it difficult to give up your favorite foods.
A menu for a week for a week to lose weight
An approximate menu of a protein diet for weight loss will help you decide on your diet for a week for weight loss.Take the indicated dishes as a basis, rather adjust them, take into account the list of prohibited and permitted food.
| A day | Breakfast | Lunch | Dinner |
| 1 | Cheese omelette, green tea | Beef Stew Buckwheat | Boiled fish |
| 2 | Low fat cottage cheese | Boiled chicken breast, cucumber and tomato salad | Scrambled eggs, green tea |
| 3 | Oatmeal | Baked veal with zucchini | Salmon baked with lemon and herbs |
| 4 | Curd Crud | Rabbit in cream sauce, brown rice | Place of birth, Turkey |
| 5 | Toast with cheese | Fish soup with rice | Beef tenderloin cooked in soy sauce |
| 6 | Cottage cheese, apples | Carrots, carrots, cabbage and zucchini | Caesar salad |
| 7 | Buckwheat Porridge | Bukur and chicken soup | Fish box |
What to eat as a snack:
- boiled eggs;
- kefir;
- natural yogurt;
- Apple, grapefruit;
- cheese;
- Cottage cheese pancakes and casserole;
- Vegetable salad.
You should have 3 full meals and 2-3 snacks each day.Before going to bed, 2-3 hours before bed, you can drink a glass of kefir, tea, and eat natural yogurt.Eating should be as light as possible so that I don't feel bad about bowel movements and a full stomach.
If you're exercising, rake in some extra protein.Choose foods that are free of sugar and additives.This cocktail relieves the feeling of hunger and does not make you lose weight.
Get off the protein diet
So that the lost kilograms do not return after the end of the diet, you must adhere to your usual table.Add 1-2 foods every day, avoid sugar, pasta and potatoes.Start with fruits and vegetables, increase the amount of side dishes.Include whole grains as a source of carbohydrates.
It is said that the withdrawal period is twice as long as the duration of the diet.If you go on a protein diet for 10 days, you should complete it in 20 days.
To maintain your results, eat a healthy diet.Avoid unhealthy, fatty, fried foods.Then the weight will go away, your figure will be with me, you will be healthy and beautiful.
Mistakes with Protein Dixie
Most people don't let their goals get in the way.These include:
- Avoid carbohydrates and fats in favor of protein.Remember that the protein diet is serious, so you can't suddenly "go in" by abandoning your normal diet for a day.
- Complete rejection of carbohydrates.The diet should include a small amount of vegetables, fruits and grains.Otherwise, it will not be possible to get rid of stress and health.
- Lack of physical activity.You can't get a great figure without sports.But the appearance of stretch marks and skin is worth waiting for.
- Hunger.You will not starve, plan your diet.Otherwise, the body goes into extreme energy conservation mode and begins to store fat.
Transition to a new system and take control of your well-being.After that, you can't exercise for a week.