A protein diet is a common nutritional system that helps to cope with excess weight.As its name suggests, this diet is based on protein.At the same time, the amount of fats and carbohydrates is reduced.As a result, metabolic processes in the body change.You are forced to expend a lot of fat to obtain energy.
Principles of a protein diet.
Protein is of great importance for the proper functioning of the body.Muscle tissues, organs, blood cells and immune bodies are formed from this substance.It is also part of the structure of the skin, hair and nails.
The main functions of proteins include the following:
- Structural.Proteins are considered the basis for building the body.They are part of bones, hair, skin and muscles.
- Metabolic and enzymatic.The basis of hormones and enzymes is pure protein or its combination with other elements.
- Transport.Proteins transport important elements to organs and cells.These include molecules, ions and useful substances.Thus, hemoglobin carries oxygen to the body's cells.
Proteins are important for the proper functioning of the immune system.They provide reliable protection against infections.In addition, these substances promote beauty and youth.This occurs due to the renewal of elastin and collagen fibers.
Protein substances enter the human body from animal foods.It includes many valuable amino acids that the body needs.
Vegetable proteins do not provide the body with enough amino acids.At the same time, they can be combined with other substances.This allows you to obtain complete proteins.
When there is a lack of proteins in the body, metabolic disorders occur.The basic principle of a protein diet is to replenish the body with important substances that it needs for normal functioning.In a typical diet, the amount of protein is usually 12%.During the diet period, this figure increases significantly due to a decrease in the volume of fats and carbohydrates.
Features of a protein diet.
Following a protein diet is quite easy.This is due to the possibility of adapting it to the personal preferences and tastes of each person.
To achieve good results, it is necessary to observe the following features of a protein diet:
- Write down the menu. To do this, you need to start keeping a food diary.This can be done manually or using a special program.
- Find out your protein intake. To do this, you need to focus on your body weight.
- Maintain a protein balance.The menu may include foods containing essential amino acids.
- Control the lower limit of the protein norm.Even outside of the diet, the body must receive the necessary amount of protein.The average is 30 g.
- Monitor the biological value of proteins.It is best to give preference to fresh meat, eggs and dairy products.At the same time, it is best to avoid processed foods such as bacon, sausages and ham.
- Combine protein with herbs and vegetables.The diet should contain a sufficient amount of vegetables, fruits and herbs.
Benefits of a protein diet
The benefit of a protein diet is that it helps not only lose weight, but also achieve the following results:
- Increase muscle mass. The combination of protein with strength exercises is considered especially effective.
- Reduce age-related loss of muscle mass. As we age, many people lose muscle mass.If you include protein shakes in your menu you can avoid this type of loss.
- Strengthen bones.A protein diet helps prevent the development of osteoporosis, which often affects women.This nutritional system helps minimize risks by 69%.
- Accelerate wound healing. The consumption of protein foods normalizes the recovery processes after injuries or operations.
Harm of a protein diet
The harm of a protein diet is that meat foods can contain a lot of calories.Therefore, uncontrolled use of protein can cause weight gain.It is recommended to carefully count calories and avoid exceeding the daily amount.
Severe carbohydrate restriction can put serious stress on the body.Sugar keeps the brain active.If you abandon it completely, there is a risk that your mood will worsen and concentration will decrease.
Lack of fiber in the diet and increased protein digestion cause constipation.To minimize the load on the kidneys, it is necessary to drink plenty of fluids.The diet should also include vegetables and herbs.
Other disadvantages of a protein diet include the following:
- Greater load on the kidneys.When a large amount of protein is consumed, the oxidation of its elements, amino acids, causes an increased load on the kidneys.Additionally, this nutritional system can cause stones to appear.
- Threat of metabolic disorders. During the processing of amino acids, byproducts are synthesized that interfere with the oxidation of fatty acids.If there is a large amount of fat in the diet, poorly oxidized substrates accumulate in the body.They cause alteration of insulin action and increase the risk of metabolic disorders.
- Lack of vitamins and microelements. This risk is only relevant in the case of strict diets rich in proteins.Therefore, nutritionists do not recommend completely excluding fruits, vegetables and cereals from the diet.If this is not possible, you will need to take additional vitamins.
Foods allowed and prohibited in a protein diet.
So that a protein diet to lose weight does not harm the body, you must follow these recommendations:
- drink enough fluid - at least 2 liters;
- take multivitamins;
- Consume at least 1200 kcal per day.
The list of foods allowed on a protein diet includes:
- lean fish;
- offal;
- poultry meat without skin: it is better to give preference to chicken, turkey;
- low-fat dairy products;
- seafood;
- beef and veal;
- apples and citrus fruits;
- cucumbers, tomatoes, cabbage;
- cereals;
- egg whites;
- mineral water, tea and coffee without added sugar.
Products that are prohibited in a protein diet are:
- bakery;
- sweets;
- canned food;
- fatty dairy products;
- semi-finished products;
- sweet fruits;
- fruit juices, sweet carbonated drinks;
- starchy vegetables;
- compotes;
- Sugar and its analogues.
The method of food preparation is of great importance.It should be steamed, boiled, baked.Do not fry foods in oil or pour fatty sauces on them.To improve the taste of dishes, it is allowed to use herbs, salt, soy sauce and pepper.You can also use lemon juice and balsamic vinegar.
Protein diet for pregnant women.
During pregnancy, the need for protein foods increases significantly.Most of the amino acids are spent on the development of the child.Many people are sure that such a food system only implies serious restrictions.However, a protein diet for pregnant women involves the regulation of these substances in the diet.
During the period of gestation, it is recommended to eat up to 2-2.5 g of protein foods per 1 kg of weight.This means that the daily intake should be about 100-120 g.
At the same time, it is safe for other products to be present in the diet.Fats and carbohydrates are essential.They are necessary for the full development of the child.At the same time, it is advisable to abandon sugar, bread and pastries.
Each meal should include only 1 serving of protein foods.If there is an excess of these substances, there is a risk of overloading the body with their degradation products.This significantly increases the load on the liver and kidneys.
Contraindications for a protein diet.
A protein diet has contraindications in the following situations:
- age over 45 years;
- tendency to form blood clots;
- nephropathy;
- pregnancy;
- lactation.
Protein diet to lose weight: menu of the week
The protein diet to lose weight includes the following menu of the week.
Day 1
- Breakfast:It can consist of cottage cheese or brown rice with chicken, you can also have tea or coffee.
- Lunch:you can eat an apple.
- Dinner:You can eat boiled brisket with a piece of whole wheat bread.
- Afternoon snack:a little natural yogurt.
- Dinner:It can include poultry or fish with vegetable salad.
Day 2
- Breakfast: You should eat yogurt and drink tea.
- Lunch:Eat a couple of sugar-free cheesecakes and an orange.
- Dinner: you can eat beef or turkey.Stewed vegetables are suitable as a side dish.
- Afternoon snack: you can drink kefir.
- Dinner:eat baked fish with vegetables.
Day 3
- Breakfast:It is worth eating 3 squirrels or cottage cheese.Drinks include tea or coffee.
- Lunch: You can use any fruit except banana.
- Dinner:I need to make meat soup.Turkey with cooked brown rice is also suitable.
- Afternoon snack:eat an apple
- Dinner:Coleslaw and beef are worth eating.
Day 4
- Breakfast:It may consist of buckwheat porridge with milk.
- Lunch:may include grapefruit.
- Dinner:Asparagus and chicken fillet are worth eating.
- Afternoon snack:You should drink a glass of fermented baked milk.
- Dinner:may include vegetables and boiled fish.
Day 5
- Breakfast:You should eat boiled chicken with cabbage and cucumber salad.
- Lunch:It can consist of an apple and an orange.
- Dinner:You should eat steamed fish or vegetable soup.
- Afternoon snack: May include natural yogurt.
- Dinner:Meat and vegetable salad will do.
Day 6
- Breakfast:You should eat a protein omelette and drink tea or coffee.
- Lunch: Any citrus will do.
- Dinner:you can eat beef or chicken fillet and vegetables.
- Afternoon snack:It is worth drinking a glass of kefir.
- Dinner:It can consist of baked fish and salad.
Day 7
- Breakfast: Cottage cheese is worth eating.It is also acceptable to drink tea or coffee.
- Lunch:you can eat an apple.
- Dinner:you can eat boiled meat and vegetable soup.
- Afternoon snack:curd cheese.
- Dinner:It may consist of poultry and vegetable salad.
If you follow this nutrition system, you should eat 4 to 6 meals a day.The first meal should be eaten half an hour after getting up.It is necessary to have dinner 3 hours before going to bed.During the day you should drink 1.5 liters of water.
Protein diet for 14 days: menu
If you are planning a protein diet to lose weight for 14 days, you should focus on the following menu:
- Food should be consumed 5-6 times a day.It is recommended to do this for the first time half an hour after getting up and the last time - 3 hours before going to bed.Carbohydrates can be consumed before 2 in the afternoon.
- Breakfast can consist of a serving of complex carbohydrates.To do this, you will need 4 tablespoons of boiled cereals: oats, buckwheat and brown rice.It is also acceptable to eat a piece of whole wheat bread.Also, eat a little protein: 100 g of boiled fillet, 30 g of nuts, 1 egg and yogurt.
- In the first half of the day it is advisable to eat fruit as a snack.An excellent option would be apples, tangerines or oranges.
- In the afternoon, protein foods should be combined with non-starchy vegetables.These include tomatoes, cucumbers, lettuce and cabbage.
- It is recommended to season salads with 30 g of vegetable fats.The rest of the products are prepared without oil.
Recipes for a protein diet
For such a nutritional system to be beneficial, the recipes for a protein diet must be tasty and varied.
egg cream soup
For this dish you will need:
- 300 g of spinach;
- 400 g chicken fillet;
- 2 eggs;
- 150 ml of milk;
- spices, salt, parsley.
Preparation:
- First, boil the meat in 2 liters of water.
- Then take it out and cut it into cubes.
- Add the chopped spinach to the broth and cook until tender.
- Pour the soup into a blender, add the milk, meat and eggs and blend until creamy.
- When serving, garnish the egg cream with parsley and a boiled egg.
protein salad
To prepare it you need:
- 3 eggs;
- 400 g of Chinese cabbage;
- 1 chicken fillet;
- 1 cucumber.
To refuel:
- salt;
- natural yogurt;
- mustard.
Preparation:
- Grind all the ingredients.
- Mix dressing ingredients in a separate bowl.
- Pour the mixture into the salad and mix well.
- Before serving, the protein salad can be sprinkled with lemon juice.
protein ice cream
To prepare it you need:
- 1 package of low-fat cottage cheese;
- better half;
- 1 apple;
- vanilla.
Preparation:
- Cut the orange and apple into slices.
- Mix fruits with cottage cheese.
- Add a little vanilla and beat until smooth.
- Place in the freezer for 30 minutes.The finished dessert tastes like popsicles.
Get off the protein diet.
To record the results obtained, it is necessary to correctly abandon the protein diet.
To do this, it is recommended to follow the following rules:
- Within 2 weeks after finishing the diet, sweets and heavy foods should be abandoned.In this case, preference should be given to light dishes.If you find it difficult to do without sweets, you can add a spoonful of honey to your oatmeal.
- Drink unsweetened tea.It is necessary to eat cereals and low-fat dairy products.
- For lunch it is recommended to eat vegetables and lean meats.Excellent options would be fish, beef, chicken.You can also eat various stews.It is also useful to eat fruits.For drinks, you can choose green or herbal tea.Eggs are great.
- Dinner can be quite light.A good option would be a vegetable salad with a boiled egg or a piece of meat.If you feel very hungry before going to bed, you should drink 250 ml of low-fat kefir.
- Among sweets, it is advisable to give preference to honey and fruits.It is also acceptable to eat yogurt.In any case, such products should be consumed in the first half of the day.
Protein diet: reviews of nutritionists.
The opinions of nutritionists about the protein diet to lose weight are positive:
- "The main advantage of this diet is the feeling of satiety it provides. At the same time, protein-rich foods quickly eliminate excess weight. The disadvantages include the risk of loss of skin elasticity and deterioration of kidney function."
- "Any dietary restriction must be treated very responsibly. The diet should not completely exclude vegetables and fruits. Only in this way can weight be lost without harm to health."
The protein diet is a popular nutrition system that helps to get rid of excess weight and fill the body with vital energy.To achieve good results and avoid negative consequences, it is necessary to strictly follow the recommendations of nutritionists.Before following the diet, be sure to read the list of contraindications.