A protein diet for weight loss menu for one week and its characteristics

Protein (protein) - Along with fats and carbohydrates, the most important macroelent for the human body.Protein -based diet reduces appetite, forces fat to burn, promotes weight loss.

Why is the protein so important to the body

This is from protein:

• Human bones, muscles, skin, hair are formed.They are constantly updated, new proteins need to be taken;
• The "chemical messengers" of hormones are synthesized, which helps with different body systems in hard work;
• Also from proteins, the enzymes participating in countless metabolic processes are synthesized;

Proteins improve the action of the immune system.They also serve as a car in the body.For example, hemoglobin transmits oxygen through blood into cells.

9 Amino acids are called indispensable because the human body does not form them independently.They come with food or food additives.

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

If you only limit your diet by carrots, grains, potatoes and cabbage, the body will begin to lack protein.To avoid this, supporters of a vegetarian diet should constantly eat plenty of plant foods, including a variety of legumes, whole grains, nuts and grains.

Protein diet and weight loss

If you want to lose weight, protein is an excellent assistant.Along with a nutrition based on it, fast weight loss becomes a reality.For about half a month, a protein diet allows you to lose 7-8 kg.

This is possible because protein, unlike rapid combustion of carbohydrates, suppresses the appetite well, stimulates the production of saturation hormones.But, hormones that cause hunger, on the contrary, are less produced.

Thanks to proteins, the feeling of saturation is not only long maintained, but more calories burn.Not too long ago an interesting study was conducted.Her participants were 50-60-year-olds.

The results have shown that women, whose diet prevailed, received 50% more weight loss than women, whose menu was tasked with carbohydrates.A protein diet is more effective for weight loss than other types of nutrition.

Loss of protein weight and a steady mass of muscles

If you eat mainly carbohydrate products, the muscle mass will inevitably decrease.Protein does not cause this effect.This is especially important for the elderly whose muscle mass decreases.

Remember!If, along with a protein diet, they are also involved in physical exercise, then the muscles will generally begin to grow.

Protein standards

People need about 0.8 grams of protein per kilogram of weight per day.However, many well -known nutrients believe that so many things are not enough for the body.Especially for the elderly, for which it is very important to maintain muscle mass.

Experts advise people with preliminary repetition and retirement age to use at least 1.3 grams of protein in terms of weight kilogram.

Dietitians recommend a healthy young man a day to eat about 1.5 grams of protein per kilogram.Thus, a 70kg person should eat about 90-120 grams of protein per day.

At the same time, it is important to keep in mind whether a person is busy with sports, how much physical effort he has.If a little, then the use of protein should not exceed 1 g weight.

Remember!The whole daily diet should be 25-30%of protein foods.It is very important not to eat this norm at one appointment, evenly.

What is important using protein

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

• With protein products, use more fiber, which stimulates the intestines.In this case, constipation is not threatened;
• Consume a lot of water (2-2.5 liters per day).Then the kidneys will be easier to cope with nitrogen and other substances in which protein is metabolized.

However, the use of fruit juices and compotes should be reduced.

Which products are not better not consumed

It should be removed from the diet:

• Products with high content of saturated and transgenic fats.The first is particularly many in red varieties of meat (pork, lamb), margarine is second;
• Canned and treated meat products with excess salt (like smoked sausage and sausage).
• It is necessary to minimize simple carbohydrates (high -grade white bread, sugar, sweets, pastes, chocolate).They are "burning" very quickly, causing hunger;
• You have to give up in the oil in the oil.It is very high -calorie;
• Do not use mayonnaise.It can be replaced with soy sauce, lemon juice, balsamic vinegar and the most conventional kefir;
• We will have to give up milk, butter, cheese species, high fat content.

It is also important that it is not limited to individual products.The more different foods, the better.Thanks to its diversity, the diet is more balanced, including all the macro- and micro elements needed for the body.

What herbal products should be present in a protein diet

In a protein -based diet, the following herbal products should dominate:

1. Vegetables (slightly starch content).Broaka cabbage is especially rich in protein.There are only 30 calories and 3 grams of protein with 100 grams of product.You should also use Brussels cabbage, herbs, eggplant, bell pepper, tomatoes and zucchini.But potatoes and corn, which have lots of starchs, it is best to use it to a minimum.
2. Dry fruits and fruits (especially incomprehensible or sour-sour, in which there are not many sucrose).
3. Soy (including tofu cheese) and other legumes.Lentils are especially useful.In 200 g of lentils only 200 calories and 20 grams of protein.
4. Olive oil (but no more than 4 tablespoons per day).Sunflower oil is better not to use at all.
5. Wheat whole bread.
6. Groups (oatmeal, buckwheat, rice).Especially a lot of protein in oat porridge.In the usual part, they contain 10-15 grams.But there are several calories in it - only 300.
7. Walnuts.30 grams of ordinary peanuts 8 grams of protein and only 150 calories. 

The protein diet of weight loss of men and women does not apply to people who are accompanied by a constant feeling of hunger.

What animal products are the protein diet

The diet based on proteins should include the following products of animal origin:

1. White lean meat (chicken brigade, turkey, lean parts of other meat varieties).The product should be eaten without skin.Chicken brigade is especially useful.Only in its 200 grams of only 300 calories and protein is 50 grams.
2. Seafood, including fish varieties, rich omegaic acids (tuna, salmon).150 g of tuna 200 calories and 40 grams of protein.
3. Dairy products with minimal fats (kefir, yogurt, cottage cheese).200 g skim cottage cheese contains 25 grams of protein and 200 calories;
4. Protein eggs.It is almost completely made up of protein.In addition, egg protein contains antioxidants that are important for the body that protects the human body from aging.

Protein diet for weight loss: Menu for a week 

There are many different options for the protein diet menu within a week.Below is a diet that many famous dietists consider optimal.

Monday

• Breakfast.Egg 2 squirrels, one piece of whole grain bread.
• Food.One pear.
• Dinner.Low -calorie grain cheese, 150 g of breast chicken and vegetable salad.
• In the afternoon snacks.Orange.
• Dinner.Tuna (150 g) with zucchini.

Tuesday

• Breakfast.Strawberries, 200 g kefir;
• Food.One pear.
• Dinner.Salmon 120 g, planting salad with olive oil and vinegar;
• In the afternoon snacks.One apple.
• Dinner.120 g of bent turkey, broccoli.

Wednesday

• Breakfast.Ovsyanka, 150 g of yogurt (preferably Greek skating), 50 g of nuts (nuts or arachis).
• Food.One orange.
• Dinner.120 g of beef sweet Bulgarian pepper.
• In the afternoon snacks.One plum.
• Dinner.Brown rice salad and 100 g of chicken breast.

Thursday

• Breakfast.Egg 2 protein omlet black olives, a few oatmeal.
• Food.One orange.
• Dinner.Green salad and 150 g of chicken.
• In the afternoon snacks.150 g yogurt.
• Dinner.120 g paltus.Brussels cabbage salad.

Friday

• Breakfast.100 g of cottage cheese, 50 g walnuts.
• Food.One apple.
• Dinner.120 g salmon.Carrot salad.
• In the afternoon snacks.150 g low kefir.
• Dinner.Chicken cigarette.Pumpkin porridge.

Saturday

• Breakfast.2 protein, yogurt and 150 g of skis cheese omlet;
• Food.Orange.
• Dinner.Chicken tags and 150 g of chelemil beans.
• In the afternoon snacks.Apples.
• Dinner.100 g crepes.Stewed onion salad and sweet Bulgarian pepper.

Week

• Breakfast.Porridge from pumpkin, curd.
• Food.One plum.
• Dinner.100 g of beef, 150 g of Greek yogurt, which is mixed with nuts;
• In the afternoon snacks.One orange.
• Dinner.150 g of bent salmon and planting salad.

You can eat whole grain bread several times a day.

Squirrel diet for fair sex

The aforementioned protein diet is perfect for men to lose weight.However, for women.However, here are the features.

Metabolism in women is sometimes slightly slower than the strongest half of humanity.Thus, the protein diet should be diversified with special dishes that stimulate metabolism.Here are some recipes for delicious and nourishing dishes that accelerate metabolic processes in the body and therefore are perfect for women.

Fish

To prepare this dish, you need:

• White fish fillets (300 g);
• Cauliflower (same);
• Yogurt;
• Bulb;
• A little salt and pepper.

Prepare a similar fish soup:

• We clean the cauliflower and cut into small pieces;
• We cut white fish with large cubes and onions in half rings;
• We send all the ingredients to the pan and prepare;
• During cooking, add yogurt and lemon juice.

A protein salad

For its preparation you will need:

• 3 eggs of eggs;
• One cucumber;
• 100 g of chicken (breasts);
• Beijing cabbage (300 g);
• Lemon juice;
• Yogurt;
• Mustard;
• Salt.

We make a protein salad:

• Boil the chicken breast.We make the same eggs;
• Finely chopped cabbage, chopped egg white cubes.We do the same cucumber;
• We make a lettuce dressing.Stir well with yogurt, salt and mustard;
• Next, stir everything and add a little lemon juice.

Baked omelet from curd

He's getting ready:

• Cereal curd (150 g);
• 3 egg protein;
• Dill;
• Green onions;
• Salt.

We do so omelet:

• Beat egg whites;
• In a blender, dill is mixed with curd;
• Mix two resulting mass (from protein and curd);
• Onion pressing.Pour the next omelet;
• Insert in the oven and bake.

Pudding from curd

To prepare it, you need:

• 250 g skim cottage cheese;
• Two yolks of eggs;
• 3 protein;
• Two tablespoons of starch (corn);
• 2 apples.

You will also need 50 g of lemon juice.

We create pudding like that:

• We get seeds from apples, blender fractions;
• Egg yolks, corn starch, curd and lemon juice add the resulting mixture;
• Beat all these ingredients before they turn into something like a cream;
• Beat proteins, mix everything;

We cook in the oven for about half an hour.

Possible problems are subject to protein diet.Reverse

The protein diet has several contraindications.If a person is healthy, then he or she can safely protect it.

There is an opinion that protein diet can harm the kidneys.This is not entirely true.It can only harm people with serious problems with these organs (primarily renal failure).Such a diet will overload unhealthy buds, as it is difficult for them to filter large amounts of nitrogen containing amino acids.

In other cases, the increased protein content in the diet affects the functioning of this vital organ.However, many nutrients and doctors do not recommend a protein diet to people:

• Who are diabetics;
• Hypertension.

Caution should be exercised for people with severe chronic liver diseases (hepatitis) and gastrointestinal tract (pancreatitis, Crohn's disease).These pathologies can prevent the absorption of proteins if they enter the body to an increased volume.

Sometimes a protein diet causes dehydration.It is all related to the same nitrogen to get rid of which the body should use more fluids.That is why everyone who eats a lot of protein is important to fill it in time.

How much time is better for a protein meal

It is undesirable to stay on a protein diet for a long time.The best option is to sit on it for 2-3 weeks, then break for a few months.Otherwise, kidney problems are possible (especially if there is a predisposition to it).In some cases, even stones appear in them.However, this is rare.

Protein diet for weight loss: Reviews

Using a protein diet for 2-3 weeks, it is really possible to reset up to 8 kg.This indicates numerous reviews on various popular internet forums dedicated to a healthy lifestyle.

However, not all reviews are positive.However, this is not enough strange because people have a different health condition, they experience different physical activity.Therefore, not everyone will tolerate a protein diet for weight loss.Reviews are said.

In particular, many complain that they have been able to lose weight, but the weight has been literally returned for several weeks.To avoid this, you should try to leave the diet gradually, do not overdo it.

It is best to continue using simple carbohydrates (sugars, sweets), as well as saturated and transgenic fats that are varied in treated meat products such as smoked sausage.

If the extra pound is still returned, then it will not hurt your health.Often, a person gains weight because he has a "sluggish" that does not work on the full thyroid gland.

People on the forums complain that the diet is endless - the head is dizziness, no power.The reason here seems to be not in the diet itself, but in health problems.

Similar symptoms are often found in people whose body is not enough iron, potassium or vitamin D.

A protein diet is a good way to lose weight quickly.It helps to abolish excess pounds, but at the same time does not force them to be hungry and does not cause muscle mass loss.