A week's protein diet weight loss menu and its features

Protein (protein) - as well as fat and carbohydrates, this is the most important macroscopic of the human body.A diet based on protein foods can reduce appetite, force fat burning, and help lose weight quickly.

Why protein is so important to the body

It comes from protein:

• The human body forms bones, muscles, skin, and hair.They are constantly renewed and require new proteins to be received;
• Combined with the “chemical messenger” of hormones, which helps various body systems work hard;
• Similarly, from proteins, countless metabolic processes are synthesized.

Protein improves the operation of the immune system.They are also used as a type of vehicle inside the body.For example, hemoglobin passes oxygen through the blood to cells.

9 amino acids are called essential because independent humans do not produce them.They are equipped with food or food additives.

Animal foods (including eggs and milk) are the best sources of protein.It contains the best ratio, all 9 essential amino acids.Plus, animal food absorption is good (90-95%).In plant products, it is becoming more and more balanced.

If you restrict your diet only by carrots, cereals, potatoes, and cabbage, your body will start to lack protein.To avoid this, vegetarian supporters need to constantly eat a lot of plant-based foods, including a variety of legumes, whole grains, nuts and cereals.

Protein diet and weight loss

If you want to lose weight, protein is an excellent assistant.By relying on its nutrition, it becomes a reality to lose weight quickly.In about half a month, the protein diet allows you to reduce it by 7-8 kg.

This is possible because proteins differ from the rapid burning of carbohydrates and can suppress appetite well, thereby stimulating the production of saturated hormones.However, on the contrary, hormones cause hunger and are less produced.

Thanks to protein, a saturated feeling not only keeps it longer, but also burns more calories.Not long ago, an interesting study was conducted.Its participants were women aged 50-60.

The results show that women with protein prevalence were able to lose 50% of their weight compared to women, while in the menu, the main locations were assigned to carbohydrates.A protein diet for weight loss is more effective than other types of nutrition.

Protein weight loss and stable muscle mass

If you eat mainly carbohydrate products, muscle mass will inevitably decrease.Protein does not cause this effect.This is especially important for older people who tend to lose muscle mass.

remember!If you do physical exercise with a protein diet, then muscles usually start to grow.

Protein Standard

A person needs about 0.8 grams of protein per kilogram per day.However, many famous nutritionists believe that this is not enough for the body.Especially for the elderly, maintaining muscle mass is very important.

Experts recommend that people use at least 1.3 grams of protein on weight.

Nutritionists recommend that a healthy young person eat about 1.5 grams of protein per kilogram every day.Therefore, individuals weighing 70 kg should eat about 90-120 grams of protein per day.

At the same time, it is important to consider whether a person is engaged in sports and how much he exercises.If there is a little, then the use of protein should not exceed 1 g per kilogram of weight.

remember!The entire daily diet should be 25-30% of protein foods.It is important to distribute it evenly for an appointment.

It's important to use with protein

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

• Use more fiber with protein products, thereby irritating the intestines.In this case, constipation is not threatened;
• Consume a lot of water (2-2.5 liters per day).The kidneys will then be more likely to cope with the conversion of nitrogen and other substances into proteins during metabolism.

However, juice and comprehensive use must be minimized.

Which products are best not to consume

Should be cleared from the diet:

• Products with high saturated and genetically modified fat content.The first one is especially in the red meat (pork, lamb), and the margarine is filled with the second one.
• Canned and processed meat products containing excess salt (such as smoked sausages and sausages).
• It is necessary to minimize the use of simple carbohydrates (highest, sugar, candy, pastry, chocolate white bread).They quickly "burn" and lead to a hungry look.
• You should refuse to use fried food.She is too tall.
• Do not use mayonnaise.It can be replaced with soy sauce, lemon juice, balsamic vinegar and even the most common kefir.
• We will have to turn down cheeses that are high in milk, butter, and cheese.

This is not limited to a single product, but also important.The more food, the better.Thanks to diversity, the diet becomes more balanced, including all the macro and micro elements the body needs.

What plant products should be present in the protein diet

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

1. Vegetables (small 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, vegetables, eggplant, pepper, tomatoes and zucchini.However, potatoes and corn with a lot of starch are available at least.
2. Dried fruits and fruits (especially without sugar or sour flavor, which does not have much sucrose in it).
3. Soy (including tofu cheese) and other beans.Lentils are especially useful.Of the 200 grams of lentils, there are only 200 calories and up to 20 grams of protein.
4. Olive oil (but no more than 4 tablespoons per day).It is best not to use sunflower oil at all.
5. Whole wheat bread.
6. Group (oat, buckwheat, rice).Especially many proteins in oatmeal.In the conventional section, they contain 10-15 grams.But there are few calories in it - only 300 calories.
7. nut.Of the 30 grams of regular peanuts, 8 g of protein, only 150 calories. 

A protein diet for weight loss for men and women is not suitable for a protein diet that is accompanied by a persistent feeling of hunger.

Which animal product is a protein diet

A protein-based diet should include products from the following animal sources:

1. White lean meat (chicken briges, turkey, lean meat portion of other meat varieties).The product must be consumed without skin.Chicken Travel is particularly useful.In one of its 200g portions with only 300 calories, the protein is as high as 50g.
2. Seafood, including fish rich in important omega acid (tuna, salmon).In 150 grams of tuna, 200 calories and 40 grams of protein.
3. The least fat in dairy products (kefir, yogurt, cheese).200 grams of skim cheese contains 25 grams of protein and 200 calories;
4. Protein eggs.It consists almost entirely of protein.In addition, egg protein contains antioxidants that are important to the human body and can protect the body from aging.

Weight loss protein diet: a weekly menu

There are many different protein diet menu options in a week.Here are the diets that many famous nutritionists consider the best.

on Monday

• breakfast.2 squirrel eggs, a slice of whole grain bread.
• snack.A pear.
• dinner.Low content of cereal cheese, 150g breast chicken and green salad.
• afternoon snacks.orange.
• dinner.Tuna (150 g) with zucchini.

Tuesday

• breakfast.Strawberry, 200g of kefir;
• snack.A pear.
• dinner.120 g of salmon, green salad, olive oil and vinegar;
• afternoon snacks.An apple.
• dinner.120g Türkiye, broccoli.

Wednesday

• breakfast.ovsyanka, 150g yogurt (preferably Greek skim), 50g nuts (walnut or arachi).
• snack.One orange.
• dinner.120g beef, sweet Bulgarian pepper.
• afternoon snacks.A plum.
• dinner.A meal of brown rice and 100g of chicken breast.

Thursday

• breakfast.2 proteins for eggs, black olives, and a few meals of oat flour.
• snack.One orange.
• dinner.The salad is made of greenery and 150 grams of chicken.
• afternoon snacks.150 grams of yogurt.
• dinner.120g wall.Brussels Cabbage Salad.

Friday

• breakfast.100g cheese, 50g walnuts.
• snack.An apple.
• dinner.120g salmon.Carrot Salad.
• afternoon snacks.150g low-fat kefir.
• dinner.Chicken cigarette.Pumpkin porridge.

Saturday

• breakfast.Omlet of 2 proteins, yogurt and 150g skim cheese;
• snack.orange.
• dinner.Chicken label and 150g stewed beans.
• afternoon snacks.apple.
• dinner.100g shrimp.Salad with onions and sweet chili.

Sunday

• breakfast.Pumpkin porridge, cheese.
• snack.A plum.
• dinner.100g beef, 150g Greek yogurt mixed with nuts;
• afternoon snacks.One orange.
• dinner.150g boiled salmon and green salad.

You can also eat whole grain bread a few times a day.

Squirrel eating fair sex

The above-mentioned protein diet for men who lose weight is perfect.But, the same is true for women.However, there are functions here.

Women's metabolism is sometimes half slower than humans.Therefore, the protein diet must be diversified with special dishes that stimulate metabolism.Here are a few recipes for delicious and nutritious dishes that can speed up the metabolism process in the body and are therefore very useful for women.

Fish soup

To prepare this dish you need:

• White fish fillet (300 g);
• Cauliflower (same);
• yogurt;
• Light bulb;
• A little salt and pepper.

This fish soup is like this:

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

Egg salad

To prepare, you will need:

• 3 eggs;
• A cucumber;
• 100g chicken (breast);
• Beijing cabbage (300 g);
• Lemon juice;
• yogurt;
• mustard;
• Salt.

We cook protein salad like this:

• Cook chicken breast.We do the same with eggs;
• Cut the cabbage and cut it into egg whites with cubes.We do the same with cucumbers.
• We make salad dressing.Yogurt, salt and mustard are well mixed;
• Next, mix everything and add a little lemon juice.

Grilled omelette

He is preparing for:

• Grained cheese (150g);
• 3 egg proteins;
• dill;
• Green onion;
• Salt.

We make omelettes like this:

• Defeat egg whites;
• In a blender, mix dill with cheese.
• Mix the two produced mass (from protein and cheese);
• Chopped onion.Sprinkle them with future omelettes;
• Put in the oven and bake.

Cheese pudding

To prepare it, you need:

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

You also need 50 grams of lemon juice.

We create a pudding like this:

• We remove the seeds from the apples, fractions in the mixer;
• Add egg yolks, cornstarch, cheese and lemon juice to the final mixture;
• Beat all these ingredients until they become something similar to butter.
• Beat the protein and mix with everything else;

We bake in the oven for about half an hour.

Possible problems are caused by protein diet.Contraindications

There are almost no contraindications for protein diet.If a person is healthy, then he can safely obey her.

Some people think that protein diet can damage the kidneys.This is not completely correct.It can only harm people with serious problems with these organs (mainly renal failure).Such dietary overloads can cause unhealthy buds to overbud because they are difficult to filter large amounts of nitrogen, which contains amino acids.

In other cases, an increase in the amount of protein in the diet can affect the work of this vital organ.However, many nutritionists and doctors do not recommend people to eat protein:

• People with diabetes;
• hypertension.

Carefully, it is necessary to sit on patients with severe chronic liver disease (hepatitis) and gastrointestinal tract (pancreatitis, Crohn's disease).These pathologies prevent protein absorption if they enter the body with an increased volume.

Sometimes a protein diet can lead to dehydration.It's all connected to the same nitrogen to get rid of the body that has to use more liquid.This is why everyone who eats a lot of protein is important for replenishing it in time.

How much time is better for protein nutrition

It is not advisable to have a protein diet on a long-term basis.The best option is to sit on it for 2-3 weeks and then take a few months off.Otherwise, kidney problems are possible (especially if there is a tendency to this).In some cases, stones even appear in it.However, this is rare.

A protein diet for weight loss: Comments

Using a protein diet within 2-3 weeks does reset up to 8 kg.This is shown by many comments on various popular internet forums dedicated to a healthy lifestyle.

However, not all comments are positive.However, this is not surprising enough in this regard, because people have different health conditions and they have experienced various physical exercises.Therefore, not everyone can tolerate weight loss through a protein diet.Comments were made on this.

In particular, many complain that they managed to lose weight, but their weight had recovered within a few weeks.To avoid this, you must try to gradually leave your diet and not eat enough.

Best of all, continue to use simple carbohydrates (sugar, candy) as well as saturated and genetically modified fats that are filled with processed meat products such as smoked sausages.

If extra pounds are returned anyway, checking health will not be hurt.Often, due to his “sluggishness,” a person gains weight and has thyroid discomfort.

People on the forum complained about being hard to bear with diet - dizzy and powerless.Obviously, the reason here is not the diet itself, but in health issues.

Similar symptoms often occur in people with insufficient iron, potassium, or vitamin D in their bodies.

A protein diet is a great way to lose weight quickly.It helps discard extra pounds, but at the same time does not force hunger and does not cause muscle mass loss.