There are many technical options. Any of them contain protein foods that are limited in carbohydrates and fats. Protein is needed for the normal functioning of the body. The nutrition system will be a great way to lose weight for people who cannot live without meat. Previously, this was called a mono diet. However, thanks to the development of nutritionists, diet has become the mildest method of weight normalization.
A proper protein diet menu has positive properties and allows you to lose weight in a short time. The key is to eat foods that contain protein. After all, they are needed for normal metabolism. The body cannot accumulate proteins in the body on its own, so they are regularly included in food. With a normal diet, this does not happen, so they are consumed regularly. If this does not happen, the muscle mass decreases as the internal organs draw protein from it for normal functioning. Exhaustion of the body occurs, the skin becomes flabby.
If you follow this diet system for weight loss for 14 days, the weight will not be lost due to muscle loss, but due to the burning of body fat. Adherence to it is suitable for those people who are afraid to feel hungry. Anorexia with such a diet cannot occur and the muscles do not atrophy. After that, the slimming body becomes slender and fit.
To lose weight, the protein diet menu is very effective, and the mechanism of its effects on the body is fully studied and scientifically proven. The power system starts the following processes:
- The body does not get fat and carbohydrates, and it has to release fat deposits on the hips, abdomen and buttocks. For women, these places are the most problematic.
- In order to absorb proteins, the body needs a lot of energy, which will be replenished by burning subcutaneous fat.
- Protein foods create heat production, which speeds up metabolic processes.
If a person wants to lose weight, a protein diet will help to do so without harming their health. You can choose the required duration of the food system and the desired meal options.
Protein rates
A person needs about 0. 8 grams of protein per kilogram of body weight per day. However, many well-known nutritionists believe that this amount is not enough for the body. Especially for the elderly, for whom it is very important to maintain muscle mass.
Experts advise people of pre-retirement age and retirement age to consume at least 1, 3 grams of protein per kilogram of body weight.
For a healthy young person, nutritionists recommend eating about 1, 5 grams of protein per kilogram per day. Thus, a person weighing 70 kg should eat about 90-120 grams of protein per day.
Dietary features
The feeding system has certain features that must be taken into account by anyone who loses weight:
- Protein saturates the body of people who work or exercise regularly. Such foods may be suitable for women who are expecting a baby. A simple protein diet menu is characterized by the consumption of meat, fish and dairy dishes. The nutritional system can be beneficial for people who want to lose weight without harming or stressing the body.
- The maximum diet is 14 days. This period will allow you to normalize weight without harming the body. Protein weight loss results are characterized by stable performance. To consolidate the result, you need to gradually leave the diet system apart from fatty, fried and sweet foods.
- It is recommended to repeat the diet no later than after 6 months.
- Protein-rich foods need important weight loss recommendations. During the diet, the work of the excretory system is activated, which can lead to complications. Therefore, it is now necessary to follow a drinking regime and drink enough carbonated water.
- The total calories from food should be around 1200-1400. Their deficiency can disrupt the functioning of internal organs and weaken the immune system.
- The protein diet menu for weight loss during the day allows you to enjoy the taste of your favorite dish (in small amounts) and allows you to maintain a stable weight.
With this food system, there is no need to experience a feeling of hunger all the time, the diet is unlimited and varied.
Who is this diet for?
We already know that a protein diet can affect muscle mass growth, and a lack of carbohydrates forces us to take energy from fat stores. That's whyalong with regular intense workouts improves the quality of our body, the terrain is bold.
Most athletes, professional athletes, and people who want to get the maximum tonal resort to "drying out. " But guys and girls who have seen enough "jockeys" in the gym sometimes don’t realize that there’s not much need to follow such a diet in their daily lives.
A similar diet is right for you if:
- wants to lose a lot of pounds;
- You’re going on vacation by the sea and want to look stunning even though you’re a little overweight;
- photo session planning;
- athlete and you need to dry to lose weight;
- bodybuilder.
It basically completes the list of situations where a protein diet may be needed. But if you think you have other reasons to sit, please follow your diet wisely.Under no circumstances should you strain your body and think about all your dishes in advance. . .
Recommended and prohibited foods
The daily protein diet menu is varied and includes a list of certain dishes that can currently be included in the diet. Recommended products are:
- Chicken and turkey meat, beef, offal. Following a diet, food needs to be cooked or stewed. The most commonly used chicken is skinless. It is well absorbed and there are no problems with its preparation.
- Lean fish. It contains the right amount of protein and trace elements that are important for the normal functioning of the body.
- Curd and dairy products. The casein they contain requires the body to make an effort to digest. This consumes a lot of calories.
- Buckwheat and oatmeal, bread (rye, black, whole grain).
- Boiled eggs. The proteins in them are easily digestible and nutritious.
- Vegetables with a minimum starch content (cucumbers, cabbage, celery).
- Citrus fruits (oranges, grapefruits), sour apples.
- Canned tuna. They are high in protein and minimal in fat.
Particular attention should be paid to the drinking regimen. You can include herbal teas, freshly squeezed vegetable and fruit juices, and purified water.
When creating a protein diet menu for a week, it is necessary to limit the amount of foods that can be easily converted to fat:
- You have to give up sweets first. Even fruits can ruin the result, not to mention cakes, cookies and pastries.
- Fried, greasy foods and pasta should be completely excluded from the menu.
- Carbonated drinks, compotes and juices are also not recommended during the diet period.
- Vegetables rich in starch (potatoes, legumes, peas).
Abandonment of such products will achieve tangible results in a short time.
Diet schedule
The power supply system must be operated as follows:
- It is best to divide the daily menu into several receptions (5-6). In the morning, drink a glass of purified water on an empty stomach. Last time to eat 3 hours before bedtime.
- Before lunch, you can eat a small amount of porridge and whole grain bread. You can eat fruits (apples, oranges).
- Protein dishes are included in the afternoon dish along with green vegetables or salads.
When losing weight on a protein diet menu, it is important to have the right combination of dishes. This will achieve a positive result. The feeding system will get rid of 10 kg of excess weight in 2 weeks. To do this, you must strictly follow all the recommendations.
How to properly get out of this diet
Your body is accustomed to getting certain substances on a daily basis. On the first day of the end of the diet, you don’t have to attack on cakes and rolls.The exit needs to be gradual, still trying to maintain the acquired habit of not eating fast carbs.
Slowly add cereals, more vegetables and dairy products that are high in fat to your diet. You can afford dark chocolate, previously banned fruits - bananas, persimmons, apricots, as well as dried fruits.
Note!The process of getting out of the diet can take 3 to 5 days, so there is no need to rush. It is important to give the body time to recover, not to immediately load it with many new nutrients.
Diet for 7 days
The weekly food system is designed so that a person does not suffer from a feeling of hunger during adherence. Meals are easy to prepare. Protein diet menus for weight loss per week include:
- Breakfast. Curd (160 g), tea (green or herbal), half an orange.
- Dinner. Chicken breast (170 g), whole grain bread.
- Afternoon snack. A glass of low-fat yogurt.
- Dinner. Steamed fish (200 g), vegetable salad (170 g).
You must continue to eat this way on all other days. During the week, the protein diet menu is supplemented with cottage cheese, kefir and boiled eggs. You should also change the foods according to their caloric content.
Vegetables are easily cooked and cooked in stews and soups. They can be used as snacks throughout the day. It is best to eat non-starchy vegetables.
A similar diet can be used for a 14-day diet. In this case, you can choose the most efficient option.
What animal products make up a protein diet?
The protein diet should include the following products of animal origin:
- Lean white meat (chicken breast, turkey, lean parts of other types of meat). The product must be eaten without skin. Especially useful chicken breast. One serving of 200 grams contains only 300 calories and even 50 grams of protein.
- Seafood, including fish species rich in essential omega acids (tuna, salmon). 150 g of tuna has 200 calories and 40 g of protein.
- Dairy products with a minimum fat content (kefir, yogurt, curd). 200 grams of low-fat cottage cheese contains 25 grams of protein and 200 calories;
- White egg. It consists of almost all proteins. In addition, egg whites contain important antioxidants for the body that protect the human body from aging.
Diet menu for 10 days
The meals listed in the table after weight loss are self-distributing and changing throughout the meal.
The table below lists the recommended protein diet menu for 10 days.
| Day | Breakfast | Dinner | Afternoon snack | Dinner |
| 1 day | Unsweetened herbal tea | Chicken breast, stewed cabbage, green apples | Low fat kefir | Steamed fish, salad |
| Day 2 | Herbal tea without sugar, whole grain bread | Ukha, potatoless, cabbage salad | Fat-free kefir, grapefruit | Low calorie curd cheese |
| Day 3 | Unsweetened tea | Boiled beef, green vegetables | Kefir, orange | Beetroot and cabbage salad |
| Day 4 | Green tea without sugar, rye bread toasts | Lean fish stewed with vegetables | Tofu cheese, apple | Boiled eggs, grated carrots |
| Day 5 | Natural coffee without sugar | Boiled beef, cabbage and carrot salad | Skimmed milk | Curd - free fat |
| Day 6 | Tea without sugar | Beef broth, beet salad | Kefir, grapefruit | Boiled chicken, tomatoes |
| Day 7 | Tea, rye breadcrumbs | Fish with vegetables, whole grain bread | Tofu cheese, apple | Vegetable salad |
| Day 8 | Natural coffee without sugar | Boiled chicken fillet, toast | Kefir or fermented fried milk, citrus fruit | Carrot salad, soft-boiled eggs |
| Day 9 | Unsweetened drink | Ukha without potatoes, raw vegetables | Low fat cheese | Vegetable salad |
| Day 10 | Tea without sugar | Skinless chicken, tomato salad | Apples | Boiled lean fish |
The menu for protein diets for 10 days of weight loss is varied. Servings should be taken in moderation so as not to overeat or leave the table with a slight feeling of satiety.
Menu for 2 weeks
It is the longest-lasting nutritional system that ensures an effective, stable result. Its observance for 14 days will not give a person any discomfort and unpleasant sensations.
Protein diet (14 day menu) recommendations:
| Day | Breakfast | Dinner | Dinner |
| 1 day | Unsweetened black coffee | 2 hard boiled eggs, stewed cabbage, a glass of tomato juice | Fried, fried or stewed fish |
| Day 2 | Sugar-free coffee, rye toast | Boiled fish, vegetable salad | Boiled beef (250 g), a glass of kefir |
| Day 3 | Sugar-free coffee, rye toast | Zucchini and green apples fried in oil | 2 hard boiled eggs, cabbage salad, boiled beef (200 g) |
| Day 4 | Black coffee without sugar | Salad of 3 boiled carrots, hard cheese (15 g) | Fruit or berries, excluding grapes and bananas |
| Day 5 | Fresh grated carrots | Boiled, fried or stewed fish, a glass of tomato juice | Fruit or berries, excluding grapes and bananas |
| Day 6 | Black coffee without sugar | Boiled chicken, salad with vegetables | 2 boiled eggs, fresh grated carrots |
| Day 7 | Unsweetened tea (green or herbal) | Boiled veal or beef (250 g), fresh fruit | Dinner one of the days except the third |
The second week of the protein diet menu follows the same diet for 14 days, that is, repeats the first 7 days.
Be sure to follow the drinking regimen. You can use green and herbal tea, water. It is completely forbidden to drink alcohol to avoid straining the liver.
The first food contains only liquid in the form of tea or coffee. Do not overeat when eating; it is best to stop it with a slight feeling of hunger.
Advantages and disadvantages of a protein diet
Anyone losing weight can diversify the menu by adding their favorite vegetables or unsweetened fruits. Among the positive features of this system are:
- The diet system allows for intense exercise, which is difficult with other effective and fast weight loss methods.
- Diets are practically unaccompanied by a feeling of hunger, as the digestion time for protein foods is 4 hours.
- Body weight is normalized.
- Strengthens the immune system.
- The body is healed. The skin is tightened, cellulite is reduced, the condition of hair, skin and nails is improved.
- The protein diet menu is high in fiber, which helps improve bowel function.
- Muscle mass is not depleted due to the presence of protein in the diet.
- Minimal manifestations of fatigue, drowsiness, and dizziness typical of other diets.
- With this food system, the rate of weight loss is not lightning fast, and it allows you to maintain a stable weight after leaving it.
If you follow a protein diet to lose weight longer, there may be some negative consequences:
- Prolonged use of protein leaches calcium and other trace elements from the body, which adversely affects the health of the skeletal system.
- Decreased performance due to the minimum amount of carbohydrates in the diet.
- Increased irritability is caused by a lack of fat in food - the main building blocks of nerve cells.
- Blood clotting problems, blood clots.
- Protein nutrition can disrupt the kidneys and digestive tract.
- It is not recommended to eat this way for people 60 years of age and older.
- Bad breath caused by eating too much protein.
Before losing weight, it is best to consult a specialist so as not to harm the body.
Why proteins are so important to the body
It is made from protein:
- human bones, muscles, skin, hair are formed. They are constantly updated, they need new protein stores;
- synthesizes "chemical messenger" hormones that help harmoniously function various body systems;
- as well as enzymes synthesized from proteins that are involved in many metabolic processes;
Protein improves the functioning of the immune system. They also serve as a particular vehicle in the body. For example, hemoglobin carries oxygen through the blood to the cells.
9 Amino acids are called essential because they are not created by the human body itself. They are supplied with food or food supplements.
Animal food (including eggs, milk) is the best source of protein. It contains all 9 essential amino acids in optimal proportions. In addition, animal food is well absorbed (90-95%). In plant foods, everything is less balanced.
If you limit your diet to carrots, grains, potatoes and cabbage, your body will start to feel protein deficient. To avoid this, vegans who follow a diet must regularly eat a lot of plant-based foods, including a variety of legumes, whole grains, nuts, and grains.
Contraindications
Any nutritional system, including a protein diet, puts a strain on the body. Metabolism is accelerated, toxins are removed, fat is burned, and the stomach has to adapt to new conditions and other foods.
Bodies begin to work in enhanced mode. If things are not in order with them, chronic diseases may worsen, this should be taken into account when moving to a new menu. Daily protein diet is prohibited in the following cases:
- diseases of the excretory system;
- Older;
- expecting a baby and during lactation;
- cholelithiasis;
- cardiovascular pathology;
- citrus allergy;
- gastrointestinal pathology;
- diabetes;
- adolescence.
Any contraindication is a stop signal for people who have chosen this diet. Only by eliminating the contraindications, using this food system will be able to lose weight.
Principles of nutrition
The average diet duration is 5 days, in some cases your doctor may recommend following a therapeutic diet for up to 10 days, but no longer. You cannot follow a diet for longer than this period because the lack of protein in the muscle tissue begins to contract quickly.
You need to monitor your daily calorie count
Instead of protein foods, you should start eating plant-based foods. Following a protein-free diet, the daily intake of carbohydrates is 350 g and that of fat is 80 g. The daily menu calories do not exceed 2200 kcal. If a person follows a bed rest regime and strictly restricts any physical activity, then the amount of calories can be reduced to 2000 kcal.
In addition, the diet includes reducing fluid and salt intake. This is due to the need to prevent the development of edema, which is one of the symptoms of many kidney diseases. In this case, you should closely monitor the amount of potassium in your diet. In general, patients take high doses of various diuretics that wash out potassium from the body, so the deficiency of this substance needs to be compensated by medication or the right choice of products.
Useful tips to improve the effect
Nutritionists suggest how to lose weight by following a protein diet without compromising health. Adhering to a diet alone may not be enough to achieve an effective result. It is necessary to follow the principles of a healthy diet that will be effective in the future:
- It is best to have a medical examination before starting your diet.
- To follow such a diet system, you must obtain a doctor’s permission.
- You should take a multivitamin throughout your diet.
- In case of dizziness, it is necessary to increase the intake of carbohydrates and fats in the body. Oatmeal is allowed to be added to the morning menu.
- It is better to give up a protein diet if you feel worse.
- No medication should be used during weight loss.
- The diet should be discussed with a specialist.
- You need to eat strictly for an hour.
- Calories need to be counted: consume more than you consume.
- Dinner is better 2-3 hours before bedtime.
- Menu items need to be cooked, stewed or steamed.
- Dish sizes: drinks (200 mg), other dishes (150 g) and fruit (100 g).
- Limit the amount of salt you eat.
- You need to sleep at least 8 hours a day.
- You should give up bad habits.
- Give up strength sports and cardio workouts. It is best to swim, attend fitness, aerobics or Pilates.
A protein diet is an effective nutritional system that allows you to normalize weight and achieve harmony in a short period of time. Due to the variety of dishes, weight loss does not cause hunger and fatigue. Adherence to all recommendations improves health. Despite its many positive properties, the diet has certain contraindications that need to be considered before starting to follow it.
What foods are better not to eat
Remove from diet:
- Foods high in saturated and transgenic fats. The former are especially rich in red meat (pork, lamb), the latter - margarine;
- canned and processed meat with excess salt (eg smoked sausages and hot dogs).
- the use of simple carbohydrates (premium white bread, sugar, sweets, cakes, chocolate) should also be reduced. They "burn out" very quickly, causing a feeling of hunger;
- you should give up foods fried in oil. There are too many calories;
- do not use mayonnaise. You can replace it with soy sauce, lemon juice, balsamic vinegar and even the most common kefir;
- you will have to give up milk, butter, cheese varieties that are high in fat.
It is also important not to limit yourself to individual products. The more different foods, the better. Due to the diversity, the diet becomes more balanced, includes all the necessary macro and microelements for the body.