Protein diet for a weight loss menu for a week and its features

Protein (protein) - along with fats and carbohydrates, the most important macroes of the human body.A protein diet reduces appetite, burn fat, and helps to lose weight quickly.

Why is protein so important to the body?

Comes from protein:

• Human bones, muscles, skin, hair are formed.They are constantly updated and need new proteins;
• The "chemical messengers" of hormones are synthesized that help the hard work of various body systems;
• Proteins also synthesize enzymes involved in countless metabolic processes;

Proteins improve the function of the immune system.They serve as a kind of vehicle in the body.For example, blood supply to blood transports oxygen to the cells.

9 Amino acids are called essential because the human body does not create them independently.Come with food or food additives.

Animal food (including eggs, milk) is the source of best proteins.It contains optimum proportions, all 9 essential amino acids.Plus animal food is well absorbed (90-95%).It is less balanced in plant products.

If you only limit your diet based on carrots, cereals, potatoes and cabbage, the body will begin to experience the lack of proteins.To avoid this, the sponsors of vegetarian diets should constantly consume a lot of vegetable food, including various legumes, whole grains, nuts and cereals.

Protein content and weight loss

If you want to lose weight, the protein is an excellent assistant.With nutrition based on it, rapid weight loss becomes a reality.For about half a month, the protein diet allows you to lose 7-8 kilograms.

This is due to the fact that the protein, unlike carbohydrates quickly, suppresses appetite well, stimulating the production of saturation hormones.But the hormones, which, on the contrary, cause hunger, produce less.

Thanks to proteins, the feeling of saturation not only lasts longer but also burns more calories.Not long ago, an interesting study was done.The participants were a 50-60 year old woman.

The results showed that women whose diets had a protein dominated were 50% more weight compared to the ladies, in which the main place was assigned to carbohydrates.The protein diet of weight loss is more effective than other types of nutrition.

Weight loss of proteins and stable muscle mass

If you eat primarily carbohydrate products, muscle mass will inevitably decrease.Protein does not cause this effect.This is especially important for the elderly, in whom muscle mass tends to decrease.

Remember!If the protein, along with the diet, continues with powerful physical exercises, the muscles usually start to grow.

Protein standards

One person is approx.You need 0.8 grams of protein.However, many famous nutritionists believe that this is not enough for the body.Especially for elderly people, which are very important to maintain muscle mass.

Experts advise people who use at least 1.3 grams of protein for the preview and retirement era.

Nutritionists recommend a daily healthy young man to have approx.1.5 grams of protein to eat kg.So an individual weighing 70 kg should eat 90-120 grams of protein daily.

At the same time, it is important to consider how many physical efforts a person is doing.If a little, the use of the protein should not exceed 1 g / kilogram.

Remember!The total daily diet should be 25-30% of protein items.It is very important not to eat this norm in a meeting so that we distribute it evenly.

What is important to use with proteins

Anyone who wants the protein diet to be effective and useful follows as follows:

• Use more fibers with protein products that stimulate the intestines.In this case, constipation is not threatened;
• Consume a lot of water (2-2.5 liters a day).Then the kidneys can be treated more easily with nitrogen and other substances that the protein turns to the metabolic process.

However, the use of fruit juices and compots should be minimized.

Which products are better not to consume

Diet should be removed from diet:

• Products with high saturated and transgenic fats.The first is especially in the red meat types (pigs, lamb), margarine is full of the second;
• Canned and processed meat products with excess salt (such as smoked sausages and sausages).
• The use of simple carbohydrates (the highest degree of white bread, sugar, sweets, cakes, chocolate) should be minimized.They "burn" very quickly, causing a feeling of hunger;
• You have to refuse foods fried in oil.Too high -calories;
• Do not use mayonnaise.Replaced soy sauce, lemon juice, balmy vinegar and even the fastest kefir;
• We need to deny the milk, the butter, the high -fat cheese types.

It is also important for each product and is not limited.The more different food, the better.Due to the diversity, the diet becomes more balanced and includes all macro and micro-analysis needed for the body.

What plant products should be in the protein diet

In the diet based on proteins, the following plant products should dominate:

1. Vegetables (with mild starch).Broacli cabbage is particularly rich in proteins.Only 100 grams contain only 30 calories and up to 3 grams of protein.You should also use Brussels cabbage, greens, eggplant, peppers, tomatoes and zucchini.But the potatoes and corn with a lot of starch are better to minimal.
2. Dry fruits and fruits (especially unsweetened or sour sources in which there are not many sucrose).
3. Soy (including tofu cheese) and other legumes.The lens is particularly useful.200 g lenses only 200 calories and 20 grams of protein.
4. Olive oil (but not more than 4 tablespoons daily).Sunflower oil is better not to use at all.
5. Dandruff wheat bread.
6. Groups (oatmeal, buckwheat, rice).Especially lots of protein in oatmeal.The traditional part contains 10-15 grams.But it has little calories - only 300.
7. Walnut.30 grams of normal peanuts 8 g protein and only 150 calories. 

The protein content of women and men's weight loss is not subject to those that are accompanied by constant feelings of hunger.

What animal products are the protein diet

A diet based on proteins should contain the following animal products:

1. White lean meat (chicken brigade, turkey, lean parts of other types of meat).The product should be eaten without skin.The chicken brigade is particularly useful.In one of the 200 grams, only 300 calories and protein up to 50 grams.
2. Seafood fruits, including vital omega acids rich in fish (tuna, salmon).In 150 g tuna 200 calories and 40 grams of protein.
3. Dairy products have a minimum fat (kefir, yogurt, curd).200 g lean curd contains 25 grams of protein and 200 calories;
4. Protein eggs.It contains almost completely protein.In addition, egg white contains antioxidants for the body that protects the human body from aging.

Protein Diet for Weight Loss: One Week Menu 

For a week, there are many different options for the protein diet menu.Below is a diet that many famous nutritionists consider optimal.

Monday

• Morning.2 squirrel eggs, a slice of whole grain bread.
• Snack.A pear.
• Dinner.Low calorie -eyed cheese, 150 g breast chicken and vegetable salad.
• Afternoon snack.Orange.
• Dinner.Tuna (150 g) with zucchini.

Tuesday

• Morning.Strawberry, 200 g kefir;
• Snack.A pear.
• Dinner.Salmon 120 g, vegetable salad with olive oil and vinegar;
• Afternoon snack.An apple.
• Dinner.120 g cooked turkey, broccoli.

Wednesday

• Morning.Ovsyanka, 150 g yogurt (preferably Greek lean), 50 g nuts (nuts or arachis).
• Snack.An orange.
• Dinner.120 g of beef with sweet Bulgarian pepper.
• Afternoon snack.A plum.
• Dinner.A salad brown rice and 100 g chicken breast.

Thursday

• Morning.2 egg white omelet with black olives, multiple oats meals.
• Snack.An orange.
• Dinner.Salad vegetable and 150 g chicken.
• Afternoon snack.150 g yogurt.
• Dinner.120 g Paltus.Brussels cabbage salad.

Friday

• Morning.100 g curd, 50 g walnut.
• Snack.An apple.
• Dinner.120 g salmon.Carrot salad.
• Afternoon snack.150 g low greasy kefir.
• Dinner.Chicken cigarette.Pumpkin porridge.

Saturday

• Morning.2 protein, yogurt and 150 g lean cheese;
• Snack.Orange.
• Dinner.Chicken labels and 150 g steamed beans.
• Afternoon snack.Apple.
• Dinner.100 g shrimp.Salad from roasted onions and sweet Bulgarian pepper.

Sunday

• Morning.Porridge from pumpkin, cottage cheese.
• Snack.A plum.
• Dinner.100 g of beef, 150 g Greek yogurt mixed with nuts;
• Afternoon snack.An orange.
• Dinner.150 g of cooked salmon and vegetable salad.

You can consume wholemeal bread several times a day.

Squirrel diet for decent sex

The above protein diet is perfect for men.For women too.However, there are functions here.

Women's metabolism is sometimes slightly slower than humanity towards strong.Therefore, the protein diet should be diversified with special foods that stimulate metabolism.Here are many recipes of delicious and nutritious foods that accelerate the metabolic processes of the body and are therefore excellent for women.

Fish soup

You need to prepare the food:

• white fish fillet (300 g);
• cauliflower (same);
• yogurt;
• bulb;
• A little salt and pepper.

Preparation of such a fish soup:

• Clean the cauliflower and chop it;
• The white fish were cut with large cubes and the onion with half rings;
• All ingredients are sent to the pan and cooked;
• Add yogurt and lemon juice during cooking.

Protein salad

You will need to prepare:

• 3 egg eggs;
• a cucumber;
• 100 g chicken (breast);
• Beijing cabbage (300 g);
• lemon juice;
• yogurt;
• mustard;
• salt.

We cook such protein salad:

• Cook chicken breast.We do the same with the eggs;
• Gently chop the cabbage and cut the egg whites with cubes.We do the same with a cucumber;
• We make a salad dressing.Mix the yogurt, salt and mustard thoroughly;
• Then mix everything and add a little lemon juice.

Fried omelett

Prepared for:

• granulated curd (150 g);
• 3 egg whites;
• dill;
• green onions;
• salt.

The omelet is done like this:

• Beat egg whites;
• For a blender, the dill is mixed with cottage cheese;
• Mix the two obtained mass (protein and curd);
• Cut the onion.We sprinkle the future omelette;
• Place the oven and bake.

Pudding cottage cheese

You need to prepare:

• 250 g lean curd;
• two egg yolks;
• 3 proteins;
• two tablespoons of starch (corn);
• 2 apples.

You will also need 50 g of lemon juice.

We create such a pudding:

• We remove the seeds, the fractions in a blender;
• Add egg yolks, corn starch, cottage cheese and lemon juice to the resulting mixture;
• Beat these ingredients until they become similar to the cream;
• Beat proteins, mix with everything else;

Bake in the oven for about half an hour.

Possible problems with protein diet.Contraindications

The protein diet has little contraindications.If a person is healthy, you can safely stick to it.

There is an opinion that a protein diet can damage the kidneys.This is not entirely true.It can only hurt people who have serious problems with these organs (especially renal failure).Such a diet overloads unhealthy buds because it is difficult for them to filter large amounts of nitrogen in the amino acids.

In other cases, the content of the increased protein in the diet minimally affects the work of this vital organ.However, many nutritionists and doctors do not recommend people's protein content:

• who are sick with diabetes;
• hypertension.

It should be carefully sit for people with severe chronic liver diseases (hepatitis) and gastric intestinal system (pancreatitis, Crohn's).These pathologies can prevent proteins from absorbing if they enter the body in increased quantities.

Occasionally, the protein diet causes dehydration.All this is related to the same nitrogen to get rid of the body in which the body needs to use more fluids.This is the reason why everyone who eats a lot of protein is important to fill it on time.

How much time is better to have a protein nutrition

It is undesirable to have a long -standing protein diet.The best solution is to sit on it for 2-3 weeks and then take a break for several months.Otherwise, kidney problems are possible (especially if they are prone to it).In some cases, the stones also appear in them.However, this is rare.

Protein Diet for Weight Loss: Reviews

With a protein-containing diet within 2-3 weeks, it can really restore 8 kg.This is indicated by a number of views on various popular web forums dedicated to a healthy lifestyle.

However, not all reviews are positive.However, this is not strange enough, as people have a different state of health and experience various physical activity.Therefore, not everyone is well tolerated by a protein -containing diet.They comment on this.

Especially many complain that they have been losing weight, but the weight has literally returned during weeks.To avoid this, you should try to gradually leave your diet, not to go beyond.

Best and after the end, it continues simple carbohydrates (sugar, sweets), as well as saturated and transgenic fats, which are plenty of processed meat products such as smoked sausages.

Otherwise, if an extra pound is returned, it will not hurt to check your health.Often a person gains weight due to the fact that it is "slow" that does not work on the entire shield.

People in the forums complain that it is difficult to bear the diet - the head is dizzying, no power.Apparently here, the reason is not in the diet, but in health problems.

Similar symptoms often occur in people who do not have enough iron, potassium or vitamin D.

The protein diet is a good way to lose weight.It helps to dispose of the extra pound, but at the same time does not force hunger suffering and does not lead to loss of muscle mass.