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

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

Why protein is so important to the body

Is from protein:

• Human bones, muscles, skin, hair are formed.They are constantly updated, new protein receipt is needed.
• The "chemical messengers" of hormones are synthesized, which help the various body systems work hard.
• Also, the proteins are composed of enzymes involved in countless metabolic processes.

Proteins improve the function of the immune system.They also serve as a kind of vehicle in the body.For example, hemoglobin through blood transfers oxygen to cells.

9 amino acids are necessary, because independently the human body does not create them.Come with food or food additives.

Animal foods (including eggs, milk) is the best source of protein.It contains optimum proportions and 9 basic amino acids.Plus Animal Food is well absorbed (90-95%).In herbal products, it is less and less balanced.

If you limit the diet only from carrots, cereals, potatoes and cabbage, the body will begin to experience a lack of proteins.To avoid this, supporters of a vegetarian diet must constantly eat many vegetable foods, including a variety of legumes, whole grains, nuts and cereals.

Protein diet and weight loss

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

This is possible due to the fact that protein, unlike rapid burning of carbohydrates, suppresses the appetite well, stimulating the production of satiety hormones.But hormones, causing a feeling of hunger, on the contrary, are less produced.

Thanks to proteins, a feeling of satiety is not only maintained, but more calories are also burned.Not long before an interesting study was conducted.Participants were women aged 50-60.

The results showed that women, whose diet, protein prevailed, were able to lose 50% more weight than ladies, in the menu whose main space was commissioned by carbohydrates.The protein diet for weight loss is more effective than other types of diet.

Protein weight loss and constant muscle mass

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

Remember!If, along with the protein diet, they also participate in natural endurance exercises, then the muscles will generally begin to increase.

Protein standards

A person needs about 0.8 grams of protein per kilogram of weight per day.However, many famous nutritionists believe that so much for the body is not enough.Especially for the elderly, for whom it is very important to maintain muscle mass.

Experts advise people of pre -investment and retirement age to use at least 1.3 grams of protein in terms of a kilo of weight.

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

At the same time, it is important to consider whether a person deals with sports, how many physical efforts are.If a little, then the use of the protein should not exceed 1 g per kilogram of weight.

Remember!The whole daily diet should be 25-30% of protein foods.It is very important not to eat this rule in an appointment, to distribute it evenly.

What is important to use with protein

Everyone who wants a protein diet to be effective and useful follow:

• Along with protein products, use more fibers that stimulate intestines.In this case, constipation will not be threatened.
• They consume a lot of water (2-2.5 liters per day).The kidneys will then be easier to treat nitrogen and other substances in which protein is converted into the process of metabolism.

However, the use of fruit juices and compotes must be minimized.

Which products are best not to consume

From the diet must be removed:

• Products with a high content of saturated and transgenic fats.The first is particularly very much in red varieties of meat (pork, lamb), margarine is full of the second.
• Canned and processed meat products with excess salt (such as smoked sausages and sausages).
• It is necessary to minimize the use of simple carbohydrates (white bread of higher quality, sugar, sweets, sweets, chocolate).They "burn" very quickly, causing a hunger to appear.
• You should deny food fried in oil.It is very high -kalamar.
• Do not use mayonnaise.It can be replaced with soy sauce, lemon juice, balsamic vinegar and even the most common cake.
• We need to deny milk, butter, cheese varieties with a high fat content.

It is also important not to be limited to individual products.The more different foods, the better.Thanks to the variety, the diet becomes more balanced, including all the macro-and micro-establishment necessary for the body.

Which vegetable products should be on a protein diet

In a protein -based diet, the following plant products must dominate:

1. Vegetables (with a light starch content).Broacli cabbage is particularly rich in protein.There are only 30 calories in 100 grams of product and up to 3 grams of protein.You should also use Brussels cabbage, green, eggplant, pepper, tomatoes and zucchini.But potatoes and corn, in which there is a lot of starch, it is best to use it to a minimum.
2. Dry fruits and fruits (especially sugar -free or sour, where there is not much sucrose).
3. Soy (including Tofu cheese) and other legumes.The lentils are particularly useful.In 200 g of lens only 200 calories and 20 grams of protein.
4. Olive oil (but no more than 4 tablespoons per day).Sunflower oil is best not to be used at all.
5. Wholemeal bread.
6. Groups (oats, buckwheat, rice).Especially many proteins in oatmeal.In a conventional section, they contain 10-15 grams.But there are few calories in it - only 300.
7. Nuts.In 30 grams of ordinary peanuts of 8 g protein and only 150 calories. 

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

Which animal products include the protein diet

A protein -based diet must include the following products of animal origin:

1. White lean meat (chicken briges, turkey, lean parts of other varieties of meat).The product should be eaten without skin.The chicken brigade is particularly useful.In one of the 200 grams of portions of only 300 calories and the protein is up to 50 grams.
2. Seafood, including fish varieties rich in vital omega acids (tuna, salmon).In 150g of tonnes 200 calories and 40 grams of protein.
3. Dairy products with minimal fat (kefir, yogurt, cottage cheese).200 g skim cottage cheese contains 25 grams of protein and 200 calories.
4. Protein eggs.It consists almost completely of protein.In addition, egg protein contains antioxidants important to the body, which protect the human body from aging.

Protein diet for weight loss: menu for a week 

There are many different options for protein diet menu for a week.The following is a diet that many famous nutritionists consider optimal.

Monday

• Breakfast.2 egg squirrels, a slice of whole grain bread.
• Snack.A pear.
• Dinner.Low granules, 150 g chicken salad and vegetables.
• Afternoon snack.Orange.
• Dinner.Tone (150 g) with zucchini.

Tuesday

• Breakfast.Strawberries, 200 g of Kefir.
• Snack.A pear.
• Dinner.120 g salmon, green salad with olive oil and vinegar.
• Afternoon snack.An apple.
• Dinner.120 g of boiled turkey, broccoli.

Wednesday

• Breakfast.Ovsyanka, 150 g of yogurt (preferably Greek skim), 50 g walnuts (walnut or spine).
• Snack.An orange.
• Dinner.120 g of beef with sweet Bulgarian pepper.
• Afternoon snack.A plum.
• Dinner.A brown rice salad and 100 grams of chicken breast.

Thursday

• Breakfast.Omlet 2 protein eggs with black olives, several oat meals.
• Snack.An orange.
• Dinner.Green salad and 150 g of chicken.
• Afternoon snack.150 g of yogurt.
• Dinner.120 g paltus.Brussels Cabbage salad.

Friday

• Breakfast.100 g Cottage cheese, 50 g nuts.
• Snack.An apple.
• Dinner.120 g of salmon.Carrot salad.
• Afternoon snack.150 g low kefir.
• Dinner.Chicken cigarettes.Pumpkin.

Saturday

• Breakfast.Omlet 2 proteins, yogurt and 150 g of erase cheese.
• Snack.Orange.
• Dinner.Chicken labels and 150 grams of beans.
• Afternoon snack.Apple.
• Dinner.100 g shrimp.A salad of onion stew and sweet Bulgarian pepper.

Sunday

• Breakfast.Pumpkin, cottage cheese.
• Snack.A plum.
• Dinner.100 g of beef, 150 g of Greek yogurt mixed with nuts.
• Afternoon snack.An orange.
• Dinner.150 g boiled salmon and green salad.

Many times a day you can also eat whole grain bread.

Squirrel Diet for Law Sex

The above protein diet for weight loss for men is perfect.And for women, however.However, there are features here.

Metabolism in women is sometimes slightly slower than that of the strong half of humanity.Therefore, the protein diet must be differentiated with special dishes that stimulate metabolism.Here are several recipes of delicious and nutritious dishes that accelerate metabolic processes in the body and are therefore excellent for women.

Fish soup

To prepare this dish, you need:

• White fish fillet (300 g).
• cauliflower (the same)?
• yoghurt;
• bulb;
• A little salt and pepper.

Preparing a soup of fish like this:

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

Protein salad

To prepare it, you will need:

• 3 eggs.
• a cucumber;
• 100 g of chicken (chest).
• Beijing (300 g).
• lemon juice?
• yoghurt;
• mustard;
• salt.

We cook the protein salad like this:

• Cook the chicken breast.We do the same with eggs.
• Cut the cabbage well, cut the white egg with cubes.We do the same with a cucumber.
• We make a salad sauce.Yogurt, salt and mustard are well mixed.
• Then mix everything and add some lemon juice.

Baked omelette made of cottage cheese

Is prepared by:

• Cottage cheese (150 g).
• 3 egg proteins.
• anise;
• green onions;
• salt.

We do the omelette like that:

• Beat egg whites.
• In a blender, dill is mixed with cottage cheese.
• Mix the two resulting masses (from protein and cottage cheese).
• Cut the onion.Sprinkle the future omelette on them.
• Put the oven and bake.

Cottage cheese pudding

To prepare it, you need:

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

You will also need 50 g of lemon juice.

We create pudding like that:

• Remove the seeds from apples, fractions in a blender.
• Add egg yolks, corn starch, cottage cheese and lemon juice to the resulting mixture.
• Beat all these ingredients until they are converted into something similar to the cream.
• Beat protein, mix with anything else.

Bake in the oven for about half an hour.

Possible problems subject to protein diet.Contraindications

The protein diet has few contraindications.If a person is healthy, then he or she can safely abide by it.

There is a view that a protein diet can damage the kidneys.This is not absolutely true.It can only harm people with serious problems with these organs (mainly kidney failure).Such a diet overloads unhealthy buds, as it is difficult for them to filter a large amount of nitrogen, contained in amino acids.

In other cases, the increased protein content in the diet slightly affects the work of this vital organ.However, many nutritionists and doctors do not constitute protein diet in humans:

• which are sick with diabetes.
• hypertension.

Carefully, it is necessary to sit on it on people suffering from severe chronic liver diseases (hepatitis) and gastrointestinal tract (pancreatitis, Crohn's disease).These pathologies can prevent protein absorption if they enter the body in increased tumors.

Sometimes a protein diet causes dehydration.All of this is associated with the same nitrogen, to get rid of which the body has to use more liquids.That is why all those who eat a lot of proteins are important to make up for it in time.

How long is it better for protein diet

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

Protein diet for weight loss: reviews

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

However, not all critics are positive.However, this is not enough strange in this, because people have a different state of health, they face different physical activities.Therefore, not everyone is well tolerated by a protein diet for weight loss.Review the reviews of this.

In particular, many complain that they have managed to lose weight, but the weight was literally returned in a few weeks.To avoid this, you must try to leave the diet gradually, do not overcome.

It is better and after the end of continuing to use simple carbohydrates (sugar, sweets), as well as saturated and transgenic fats, which abound in processed meat products such as smoked sausages.

If they return extra pounds anyway, then it will not hurt to control the state of health.Often, a person gains weight due to the fact that he has a "sluggish", which does not work with the complete thyroid gland.

People in forums complain that it is difficult to endure the diet - the head is dizziness, there is no power.The reason here, obviously, is not in the diet itself, but again, in health problems.

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

A protein diet is a good way to lose weight quickly.It helps to dismiss extra pounds, but at the same time does not force them to suffer hunger and does not lead to loss of muscle mass.