The technique has many variations. Any of them contain protein foods with limited amounts of carbohydrates and fats. Protein is necessary for the normal functioning of the body. A nutritional system will be a great way to lose weight for people who cannot live without meat. It used to be called a mono diet. However, thanks to the development of nutritionists, diet has become the gentlest method of weight normalization.
A proper protein diet menu has positive properties and allows you to lose weight in a short period of time. The key is to eat foods that contain protein. After all, they are necessary for normal metabolism. The body is not able to accumulate proteins in the body on its own, so they are regularly included in food. This does not happen with a normal diet, so they are constantly consumed. If this does not happen, the muscle mass decreases as the internal organs draw protein from it for normal functioning. The body runs out and the skin becomes flabby.
If you follow this diet system to lose weight for 14 days, then the weight will not be lost due to muscle loss, but due to the burning of body fat. Adherence to it is suitable for people who are afraid of starvation. Anorexia with such a diet cannot occur and the muscles do not atrophy. After her body to lose weight becomes thin and fit.
The protein diet menu for weight loss is very effective, and its mechanism of action on the body has been fully studied and scientifically proven. The power system starts the following processes:
- The body does not receive fat and carbohydrates and has to consume fat deposits located on the hips, abdomen and buttocks. For women, these places are the most problematic.
- To assimilate protein, the body needs a lot of energy, which will be replenished by burning subcutaneous fat.
- Protein foods cause heat production, which speeds up metabolic processes.
If a person wants to lose weight, then a protein diet will help to do so without harming health. It is possible to choose the required duration of the food system and the desired food options.
Protein norms
A person a day needs about 0, 8 grams of protein per kilogram of body weight. 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 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, an individual weighing 70 kg should eat about 90-120 grams of protein per day.
Dietary features
The energy system has some features to consider for anyone who loses weight:
- Protein saturates the body of people who constantly work or exercise. This type of food may be suitable for women who are expecting a baby. A simple protein diet menu features meat, fish and dairy dishes. The diet system can be beneficial for people who want to lose weight without harming or endangering the body.
- The maximum time to follow a diet is 14 days. This period will allow you to normalize your weight without harming your body. Protein weight loss results are characterized by stable performance. To consolidate the result, you should gradually leave the diet system, except for fatty, fried and sweet foods.
- It is recommended to repeat the diet not more often than after 6 months.
- Protein-rich foods need important weight loss tips. During the diet, the excretory system is activated, which can lead to complications. Therefore, during this time it is necessary to follow the drinking regime and consume a sufficient amount of still water.
- The total number of calories in the food should be about 1200-1400. Lack of them can cause internal organ dysfunction and weaken the immune system.
- The menu of protein diets for weight loss per day gives you the opportunity to enjoy the taste of your favorite food (in small quantities) and allows you to maintain a stable weight.
With this food system, the feeling of hunger does not have to be experienced 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, and a lack of carbohydrates forces us to take energy from fat reserves. That's whycombined with regular intense training improves the quality of our body, the relief is highlighted.
Most often, athletes, professional athletes and people who want to get the maximum toned body, start "drying". But boys and girls, having seen enough "jacks" in the gym, sometimes do not understand that there is not much need to follow such a diet on a daily basis.
A similar diet is right for you if:
- wants to lose a lot of pounds;
- Go on vacation at sea and want to look stunning while you are a little overweight;
- photo session planning;
- athlete and you have to dry to lose weight;
- bodybuilder.
This essentially ends the list of situations in which a protein diet may be needed. But if you feel that you have other reasons to sit down, we ask that you approach your diet wisely.Never tire your body and think about all meals in advance. . .
Recommended and forbidden dishes
The daily protein diet menu is varied and includes a list of specific foods that can be included in the diet during this time. Recommended products include:
- Chicken and turkey meat, beef, offal. To follow a diet, dishes need to be boiled 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, which are important for the normal functioning of the body.
- Cottage cheese and dairy products. The casein they contain will take effort from the body to digest. As a result, a lot of calories are expended.
- Buckwheat and oat flakes, bread (rye, black, whole grains).
- Boiled eggs. The protein in them is easily digestible and nutritious.
- Vegetables containing a minimum amount of starch (cucumbers, cabbage, celery).
- Citrus fruits (oranges, grapefruits), sour apples.
- Canned tuna. They contain a large amount of protein and a minimal fat content.
Particular attention should be paid to the drinking regime. You can include herbal teas, freshly squeezed juices from vegetables and fruits, purified water.
When preparing a protein diet for a week, it is important to limit the content of foods in meals that can easily turn into fat:
- First, you need to turn off sweets. Even fruit can ruin the result, not to mention cakes, cookies and pastries.
- Fried, fatty foods and pasta should be completely excluded from the menu.
- It is also not recommended to use carbonated drinks, compotes and juices during the diet.
- Vegetables that are high in starch (potatoes, legumes, peas).
Abandonment of such products will achieve tangible results in a short period of time.
Diet schedule
The power supply system must be performed as follows:
- It is best to divide the daily menu into several receptions (5-6. In the morning on an empty stomach drink a glass of purified water. The last meal is eaten 3 hours before bedtime.
- Before lunch you can eat a small amount of porridge and wholemeal bread. You can eat fruits (apples, oranges).
- Protein meals are included in the afternoon meal in combination with raw vegetables or salads.
When losing weight on a protein diet menu, it is important to have the right combination of foods. This will lead to a positive result. The energy system will release 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 used to getting certain substances every day. On the first day of the diet, do not throw on cakes and rolls.You have to step down gradually, while trying to maintain the habit of not eating fast carbohydrates.
Slowly include cereals, more vegetables and high-fat dairy products in your diet. You can afford some dark chocolate, previously forbidden fruits - bananas, persimmons, apricots, as well as dried fruits.
Note!The process of leaving the diet can take 3 to 5 days, so do not rush. It is important to give your body time to rejuvenate, not to immediately recharge it with a large number of new nutrients.
Diet for 7 days
The food system for the week is designed so that a person does not suffer from feelings of hunger during observance. The dishes are easy to prepare. The protein diet menu for weight loss per week includes:
- For breakfast. Cottage cheese (160 g), tea (green or vegetable), half an orange.
- Dinner. Chicken breast (170 g), wholemeal bread.
- Afternoon snack. A glass of low-fat yogurt.
- Dinner. Steamed fish (200 g), vegetable salad (170 g).
On all other days you should continue to eat as follows. During the week, the protein diet 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 a snack throughout the day. It is best to eat vegetables that do not contain starch.
A similar diet can be used for the 14-day diet. In this case, you can choose the most effective option.
What products of animal origin are included in the protein diet?
The following products of animal origin should be included in a protein-based diet:
- Lean white meat (chicken breast, turkey meat, lean parts of other meat varieties). The product should be eaten without skin. Chicken breast is especially useful. One 200 gram serving 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 contains 200 calories and 40 grams of protein.
- Dairy products with minimal fat content (kefir, yogurt, cottage cheese). 200 g of low-fat cottage cheese contains 25 grams of protein and 200 calories;
- Egg white. It consists almost entirely of protein. In addition, egg white contains important antioxidants in the body, which protects the human body from aging.
Diet menu for 10 days
The meals listed in the table are distributed independently during weight loss and change throughout the feeding period.
The recommended 10-day protein diet menu is shown in the table.
| Day | For breakfast | Dinner | Afternoon snack | Dinner |
| Day 1 | Unsweetened herbal tea | Chicken breast, stewed cabbage, green apples | Low fat kefir | Steamed fish, salad |
| Day 2 | Herbal tea without sugar, wholemeal bread | Ukha, potato-free cabbage salad | Kefir without fat, grapefruit | Low calorie cottage cheese |
| Day 3 | Unsweetened tea | Boiled beef, unprocessed vegetables | Kefir, orange | Beet and cabbage salad |
| Day 4 | Green tea without sugar, rye bread toast | 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 curd |
| Day 6 | Tea without sugar | Beef broth, beet salad | Kefir, grapefruit | Boiled chicken, tomatoes |
| Day 7 | Tea, rye biscuits | Fish with vegetables, wholemeal 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, unprocessed vegetables | Low fat cheese | Vegetable salad |
| Day 10 | Tea without sugar | Skinless chicken, tomato salad | Apples | Boiled lean fish |
The protein diet menu for weight loss for 10 days is varied. Portions should be used in moderation so as not to overeat and leave the table with a slight feeling of satiety.
Menu for 2 weeks
This is the longest-lasting nutritional system that provides an effective, stable result. Compliance with it for 14 days will not cause any inconvenience or discomfort to the person.
Recommendations for a protein diet (14-day menu):
| Day | For breakfast | Dinner | Dinner |
| Day 1 | Unsweetened black coffee | 2 hard boiled eggs, stewed cabbage, a glass of tomato juice | Fried, fried or steamed 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 with 3 boiled carrots, hard cheese (15 g) | Fruit or berries, excluding grapes and bananas |
| Day 5 | Freshly grated carrots | Boiled, fried or steamed 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, freshly grated carrots |
| Day 7 | Unsweetened tea (green or vegetable) | Boiled veal or beef (250 g), fresh fruit | Dinner on one of the days except the third |
In the second week of the protein diet menu, the same diet is taken for 14 days, that is, repeated for 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 alcoholic beverages to avoid stress to the liver.
The first meal contains only liquid in the form of tea or coffee. Do not overeat during the meal, it is best to stop it with a slight feeling of hunger.
Advantages and disadvantages of a protein diet
Anyone who loses weight can diversify the menu by adding their favorite vegetables or unsweetened fruits. The positive features of this system include:
- The diet system allows you to exercise intensely, which is difficult using other effective and fast weight loss methods.
- The diet is practically not accompanied by a feeling of hunger, because the digestion time of protein foods is 4 hours.
- Body weight is normalized.
- The immune system is strengthened.
- The body is healed. The skin is tightened, cellulite decreases and the condition of hair, skin and nails improves.
- The protein diet menu is high in fiber, which helps improve bowel function.
- Muscle mass is not exhausted because the diet contains protein foods.
- Minimal manifestations of fatigue, lethargy and dizziness typical of other diets.
- The rate of weight loss with this food system is not lightning fast, and it allows you to maintain a stable weight after leaving.
If you follow a protein diet for weight loss for a long time, there may be some negative consequences:
- Prolonged consumption of protein leads to leaching of calcium and other trace elements from the body, which adversely affects the health of the skeletal system.
- Reduced performance due to the minimum amount of carbohydrates in the diet.
- Increased irritability is due to the lack of fat in the diet - it is the main building block of nerve cells.
- Blood clotting problems, blood clots.
- A protein diet can cause kidney and gastrointestinal problems.
- It is not recommended to eat this way for people over 60 years of age.
- Bad breath is caused by eating too much protein.
Before you start losing weight, it is best to consult a specialist so as not to harm the body.
Why Protein Is So Important To The Body
It is made of protein:
- human bones, muscles, skin, hair are formed. They are constantly renewed, they need a new supply of protein;
- "Chemical messenger" hormones are synthesized to help different body systems function harmoniously;
- enzymes are also synthesized from proteins that are involved in countless metabolic processes;
Protein boosts the immune system. They also serve as a kind of vehicle for the body. For example, hemoglobin transports oxygen through the blood to the cells.
9 amino acids are called essential because the human body does not produce them itself. They are supplied with food or food supplements.
Animal feed (including eggs, milk) is the best source of protein. It contains all 9 essential amino acids in optimal proportions. In addition, animal feed is well absorbed (90-95%). Everything in plant foods is less balanced.
If you limit your diet to carrots, grains, potatoes and cabbage, your body will start to lack protein. To avoid this, vegan diets should 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, burdens the body. Metabolism is accelerated, toxins are eliminated, fat is burned, and the stomach has to adapt to new conditions and other foods.
Bodies begin to work in an advanced mode. If not everything is fine with them, then chronic diseases may worsen, this should be taken into account when switching to a new menu. A daily protein diet is contraindicated in the following cases:
- diseases of the excretory system;
- older age;
- while 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 after the elimination of contraindications with this food system will it be possible to lose weight.
Principles of nutrition
The average duration of the diet is 5 days, in some cases your doctor may recommend a therapeutic diet for up to 10 days, but not more. You cannot stick to a diet longer than this period, due to a lack of protein, muscle tissue begins to shrink rapidly.
You need to keep your daily calorie count
Instead of protein foods, you need to start eating plant-based foods. A protein-free diet contains 350 g of carbohydrates and 80 g of fat per day. The caloric content of the daily menu does not exceed 2200 kcal. If a person follows a bedtime and strictly restricts any physical activity during the diet, then the caloric content 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 essence, patients take large doses of various diuretics that remove potassium from the body, so the deficiency of this substance must be compensated by medication or the right choice of products.
Useful tips to improve the effect
Nutritionists recommend how to lose weight by following a protein diet without harming your health. It may not be enough to have an effective diet to get effective results. The principles of a healthy diet must be used, which will continue to be effective:
- It is best to have a medical examination before starting your diet.
- To follow this diet system, you must obtain a doctor's permission.
- You should take multivitamins during your diet.
- In the event of dizziness, it is necessary to increase the intake of carbohydrates and fats. Oatmeal is allowed on the morning menu.
- It is best to give up a protein diet if you feel worse.
- You should not take the medicine while losing weight.
- The diet should be discussed with a specialist.
- You should eat strictly after an hour.
- Calories count: consume more than you consume.
- It is better to have dinner 2-3 hours before bedtime.
- Menu dishes should 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 time. Thanks to the variety of foods, you do not feel hungry and tired when losing weight. Compliance with all recommendations improves health. Despite its many positive properties, the diet has certain contraindications that should be considered before you start following it.
What foods are best not to eat
Remove from the diet:
- Foods high in saturated and transgenic fats. The former are especially rich in red meat (pork, lamb), the latter in margarine;
- canned meat and processed meat with excess salt (for example, smoked sausages and sausages).
- the use of simple carbohydrates (premium white bread, sugar, sweets, pastries, chocolate) should also be reduced. They "burn out" very quickly, causing a feeling of hunger;
- you should refrain from food fried in oil. That's 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 with high fat content.
It is also important not to limit yourself to individual products. The more different dishes, the better. Due to the diversity, the diet becomes more balanced, includes all the necessary macro- and microelements for the body.