A protein diet is a common nutrition system that helps to cope with overweight.As its name suggests, this diet is based on proteins.However, the amount of fats and carbohydrates is reduced.As a result, metabolic processes in the body change.He is forced to spend a lot of fat on energy.
The principles of protein diet
Protein is of great importance in the proper functioning of the body.From this substance, muscle tissue, organs, blood cells and immune bodies are formed.This is also included in the structure of the skin, hair and nails.
The main functions of proteins are as follows:
- Structural.Proteins are served as the basis for bodybuilding.These are part of bones, hair, skin and muscles.
- Metabolic and enzymatic.The basis of hormones and enzymes is a combination of pure protein or other elements.
- Transport.Proteins deliver important elements to organs and cells.These include molecules, ions and useful substances.Thus, hemoglobin delivers oxygen to the cells of the body.
Proteins are important for the proper functioning of the immune system.They provide reliable protection against infections.In addition, these materials support beauty and youth.This is due to the renewal of elastin and collagen fibers.
Protein substances enter the human body from animal foods.This includes many valuable amino acids that are required by the body.
Plant proteins do not provide the body with sufficient amino acids.At the same time, they are able to combine with other substances.This allows you to get a full protein.
If there are no proteins in the body, metabolic disorders occur.The basic principle of protein diet is to fill the body with important substances that are needed 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 reduction in fats and carbohydrates.
The features of the protein diet
The protein diet is quite simple.The reason for this is to adapt to one's personal preferences and tastes.
To achieve good results, you should pay attention to the following properties of the protein diet:
- Describe the menu. To do this, you need to start the food diary.This can be done manually or using a special program.
- Find out the intake of protein. To do this, you need to focus on your body weight.
- Maintains protein balance.The menu can contain foods containing basic amino acids.
- Check the lower limit of the protein norm.Even outside the diet, the body must receive the required amount of proteins.The average is 30 g.
- Observe the biological value of proteins.It is best to prefer the preference for fresh meat, eggs and dairy products.However, it is better to avoid processed foods in the form of bacon, sausage and ham.
- Combine proteins with herbs and vegetables.The diet should contain sufficient amounts of vegetables, fruits and herbs.
The benefits of protein diet
The advantage of the protein diet is to help not only get rid of excessive weight but also achieve the following results:
- Increase muscle mass. A combination of proteins and strength exercises is considered particularly effective.
- Reduce age -related muscle loss. Over the years, many people have lost muscle mass.If the menu contains protein blasting, it will be able to prevent such losses.
- Confirm the bones.A protein diet helps to avoid the development of osteoporosis, which is often found in women.This nutrition system promotes the minimization of risks by 69%.
- Accelerate wound healing. The consumption of protein foods normalizes healing processes after injury or operations.
Damage to a protein diet
The protein diet is harmful to the fact that meat foods can contain a lot of calories.Therefore, the uncontrolled use of proteins can provoke weight gain.We recommend that you carefully count your calories and avoid overdose your daily amount.
Serious restrictions on carbohydrates can cause severe stress for the body.Sugar keeps the brain actively.If you leave it completely, there is a risk that the mood is deteriorating and the concentration has decreased.
Lack of fiber in the diet and increased digestion of proteins causes constipation.To minimize the load on the kidneys, drink plenty of fluids.The diet should include vegetables and herbs.
Other disadvantages of protein diet are as follows:
- Increased load on the kidneys.When consuming a large amount of protein, the oxidation of the elements - amino acids - increases the load on the kidneys.In addition, such a nutritional system can lead to the appearance of stones.
- Metabolic threat. During the processing of amino acids, the by -products are synthesized that interfere with oxidation of fatty acids.If there is a large amount of fat in the diet, the lower oxidized substrates accumulate in the body.The interruption of insulin effect is provoked and increased the risk of metabolism.
- Lack of vitamins and micronutrients. This risk only applies to a strict, high -protein diet.Therefore, nutritionists do not recommend completely excluding fruits, vegetables and cereals from the diet.If this is not possible, you should buy additional vitamins.
Allowed and forbidden foods in a protein diet
To ensure that the protein -containing diet for weight loss does not hurt the body, you should follow these recommendations:
- Drink enough liquid - at least 2 liters;
- buy multivitamins;
- Consume at least 1200 kcal a day.
The list of allowed foods of protein -containing food includes the following:
- lean fish;
- SETTING;
- Poultry without skin - it is best to give a preference for chicken, Turkey;
- Low fat dairy products;
- seafood;
- calf and beef;
- apples and citrus fruits;
- Cucumbers, tomatoes, cabbage;
- cereals;
- egg white;
- Mineral water, tea and coffee without added sugar.
Protein is prohibited in diet:
- bakery;
- sweetness;
- Conserve;
- fatty dairy products;
- semi -finished products;
- sweet fruits;
- juices, sweet carbonated drinks;
- Wishing vegetables;
- Compotes;
- Sugar and analogs.
The method of preparing food is not of little importance.Simmer, cook, bake.Do not bake the food in oil or pour greasy sauce on them.The use of herbs, salt, soy sauce and pepper is allowed to improve the taste of food.You can also use lemon juice and balmy vinegar.
Protein -diet for pregnant women
During pregnancy, the need for protein -containing foods increases significantly.Most of the amino acids are spent on the child's development.Many people are confident that such a food system is only serious restrictions.However, the protein -containing diet of pregnant women involves regulating these substances in their diet.
It is recommended that you eat foods with up to 2-2.5 g per weight per weight during the baby wearing.This means that daily intake should be about 100-120 g.
However, other products must certainly be present in the diet.Fat and carbohydrates are mandatory.They are necessary for the child's full development.At the same time, you need to give up sugar, bread and cakes.
Each meal should contain only 1 serving of protein food.If these materials have too much quantity, there is a risk of overloading the body with their demolition products.This significantly increases the load on the liver and kidneys.
Contraindications to protein nutrition
The protein diet has contraindications in the following situations:
- Age over 45;
- prone to the formation of blood clots;
- kidney disease;
- pregnancy;
- breast-feeding.
Protein Diet for Weight Loss: Menu for Week
The protein diet of weight loss contains the following menu.
Day 1
- Morning:You may also have tea or coffee with cottage cheese or brown rice chicken.
- Lunch:You can eat an apple.
- Dinner:You can eat a cooked breast with a piece of whole grain bread.
- Afternoon snack:A little natural yogurt.
- Dinner:It may contain poultry or fish with vegetable salad.
Day 2
- Morning: You have to eat yogurt and drink tea.
- Lunch:Eat a few cheesecakes without sugar or orange.
- Dinner: You can eat beef or turkey.The steamed vegetables are suitable for garnish.
- Afternoon snack: drink kefir.
- Dinner:Eat fried fish with vegetables.
Day 3
- Morning: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 broth.The turkey with cooked brown rice is also suitable.
- Afternoon snack:Eat an apple.
- Dinner:It is worth eating coleslaw and beef.
Day 4
- Morning:The milk porridge.
- Lunch:May include grapefruit.
- Dinner:It is worth to eat asparagus and chicken fillets.
- Afternoon snack:Drink a glass of fermented fried milk.
- Dinner:You can contain vegetables and cooked fish.
Day 5
- Morning:Cooking chicken should be eaten with cabbage and cucumber salad.
- Lunch:It may consist of apples and orange.
- Dinner:Eat a closed fish or vegetable soup.
- Afternoon snack: May include a natural yogurt.
- Dinner:The beef and vegetable salad does.
Day 6
- Morning:Protein omelette should be eaten and drink tea or coffee.
- Lunch: Any citrus fruits will do it.
- Dinner:Eat calf or chicken steaks and vegetables.
- Afternoon snack:It is worth drinking a glass of kefir.
- Dinner:It may be made of fried fish and salad.
Day 7
- Morning: It is worth eating cottage cheese.It is also acceptable to drink tea or coffee.
- Lunch:You can eat an apple.
- Dinner:You can consume cooked beef and vegetable soup.
- Afternoon snack:cheese cheese.
- Dinner:You may be able to consist of poultry and vegetable salad.
If you follow this nutrition system, you should have 4-6 meals a day.The first meal should be half an hour after the uprising.You have to have dinner 3 hours before going to bed.Drink 1.5 liters of water during the day.
Protein diet for 14 days: menu
If you are planning a protein content for weight loss for 14 days, you should focus on the following menu:
- Foods should be consumed 5-6 times a day.We recommend that this be done first half an hour, last half an hour before going to bed, half an hour.Carbohydrates can be consumed before 14:00.
- Breakfast may consist of a dose of complex carbohydrates.This requires 4 tablespoons of cooked cereals - oatmeal, buckwheat, brown rice.It is also acceptable to eat a piece of whole grain bread.In addition, eat some protein - 100 g of cooked fillets, 30 g nuts, 1 egg, yogurt.
- In the first half of the day, eat fruit as a snack.An excellent option for apples, mandarin or orange.
- In the afternoon, protein food should be combined with non -starch vegetables.These include tomatoes, cucumbers, salads, cabbage.
- We recommend that salads are seasoned with 30 g of vegetable fats.The remaining products are made without oil.
Recipes for the protein diet
In order to make such a nutritional system useful, the protein diet recipes must be delicious and diverse.
Egg cream soup
You will need this food:
- 300 g spinach;
- 400 g chicken fillet;
- 2 eggs;
- 150 ml of milk;
- Spices, salt, parsley.
Preparation:
- First, boil the meat into 2 liters of water.
- Then remove and cut into the cubes.
- Add the chopped spinach to the broth and cook until it crashes.
- Pour the soup into a blender, add milk, meat and eggs and stir until creamy.
- During serving, decorate the egg cream soup with parsley and boiled egg.
Protein salad
You need to prepare:
- 3 eggs;
- 400g Chinese cabbage;
- 1 chicken fillet;
- 1 cucumber.
For Fuel Filling:
- salt;
- natural yogurt;
- mustard.
Preparation:
- Grind all the ingredients.
- Mix the dressing components in a separate bowl.
- Pour the mixture into the salad and mix thoroughly.
- Before serving, the protein salad can be sprinkled with lemon juice.
Protein ice cream
You need to prepare:
- 1 pack of low fat curd;
- half orange;
- 1 Apple;
- vanilla.
Preparation:
- Cut the oranges and apples into slices.
- Mix the fruits with cottage cheese.
- Add a little vanilla and beat until smooth.
- Place in the freezer for 30 minutes.The finished dessert taste like popsicles.
Exit from a protein diet
To fix the resulting results, you must step out of the protein diet.
It is recommended to follow the following rules:
- You should give up sweets and heavy foods within 2 weeks after the diet is completed.In this case, light foods should be preferred.If it is difficult to do without sweets, you can add a spoonful of honey to the oatmeal.
- Drink unsweetened tea.It should prevent cereals and low -fat dairy products.
- It is recommended to eat vegetables and lean meat for lunch.Excellent options include fish, beef, chicken.You can also consume different stews.It is also useful to eat fruits.You can choose green or herbal tea for drinks.The eggs are great.
- Dinner can be easy enough.It would be a good opportunity with a cooked egg or a meat vegetable salad.If you feel severe hunger before going to bed, drink 250 ml of low-fat kefir.
- Honey and fruits should be preferred between sweets.It is also acceptable to eat yogurt.In any case, such products should be consumed in the first half of the day.
Protein Diet: The opinion of nutritionists
Overview of nutritionists for weight loss about protein diets positive:
- "The main advantage of such a diet is that it is a feeling of saturation. At the same time, protein foods rapidly eliminate excessive weight. Disadvantages include the risk of loss of skin elasticity and impaired kidney function."
- "Dietary restrictions need to be treated very responsibly. Diet should not completely exclude vegetables and fruits. In this case, you can only lose weight without damage to health."
A protein diet is a popular nutrition system that promotes excessive weight and the body with vital energy.In order to achieve good results and avoid negative consequences, you should strictly follow the recommendations of nutritionists.Be sure to read a list of contraindications before following your diet.