Protein diet for weight loss menu for one week and its resources

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

Why protein is so important to the body

It is from protein:

• Human bones, muscles, skin, hair are formed.They are constantly updated, need a new receipt of proteins;
• The "chemical messengers" of hormones are synthesized, which help various body systems to work hard;
• Also proteins, enzymes involved in numerous metabolic processes are synthesized;

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

9 Amino acids are called indispensable because independently the human body does not create them.They come with food or food additives.

Animal foods (including eggs, milk) are the best source of protein.It contains ideal proportions all 9 essential amino acids.In addition, animal foods are well absorbed (90-95%).In plant products, it is less and less balanced.

If you limit the diet only by carrots, cereals, potatoes and cabbage, the body will begin to experience a lack of protein.To avoid this, supporters of a vegetarian diet constantly need to eat many plant foods, including a variety of vegetables, whole grains, walnuts and cereals.

Protein diet and weight loss

If you want to lose weight, the protein is an excellent assistant.With nutrition based on it, rapid weight loss comes true.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 combustion of carbohydrates, suppresses appetite well, stimulating the production of saturation hormones.But hormones, causing a feeling of hunger, on the contrary, less produced.

Thanks to proteins, a feeling of saturation is not only more maintained, but more calories are also burned.Not long ago, an interesting study was done.Their participants were women from 50 to 60 years old.

The results showed that women, in whose diet, prevailed protein, were able to lose 50% more weight compared to women, in the menu where the main site was assigned to carbohydrates.The 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 begins to decrease inevitably.Protein does not have this effect.This is especially important for the elderly, in which muscle mass tends to decrease.

To remember!If, along with the protein diet, they are also involved in strength exercise, the muscles will usually begin to increase.

Protein patterns

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

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

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

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

To remember!The entire daily diet should be 25 to 30% of protein foods.It is very important not to eat this standard 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 follows:

• Together with protein products, use more fiber, which stimulates the gut.In this case, constipation will not be threatened;
• Consume a lot of water (2-2.5 liters per day).Then the kidneys will be easier to deal with nitrogen and other substances in which proteins rotate in the metabolism process.

However, the use of juices and fruit compounds should be minimized.

Which products are best not to consume

Diet should be removed:

• Products with high saturated and transgenic fat.The first is especially much in red varieties of meat (pork, lamb), margarine is full of the second;
• Canned and processed meat products with excess salt (such as sausages and smoked sausages).
• It is necessary to minimize the use of simple carbohydrates (white bread of the highest degree, sugar, sweets, sweets, chocolate).They "burn" very quickly, causing the appearance of a feeling of hunger;
• You should refuse fried food in oil.She is very high -calorie;
• Do not use mayonnaise.It can be replaced by soy sauce, lemon juice, balsamic vinegar and even the most common kefir;
• We will have to refuse milk, butter, varieties of high fat cheese.

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, includes all the macro and microelements needed for the body.

Which vegetable products should be present in a protein diet

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

1. Vegetables (with a slight starch content).Broacli's cabbage is especially 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, eggplants, peppers, tomatoes and zucchini.But potatoes and corn, where there is a lot of starch, is better to use at least.
2. Dry fruits and fruits (especially the sour or sour source, in which there is not much sucrose).
3. Soy (including tofu cheese) and other legumes.The lentils are especially useful.In 200 g of lentils, only 200 calories and up to 20 grams of protein.
4. Olive oil (but no more than 4 tablespoons a day).Sunflower oil is better not to use.
5. Wheat whole bread.
6. Groups (oats, sarracene wheat, rice).Especially many proteins in oats.In a conventional portion, they contain 10 to 15 grams.But there are few calories - just 300.
7. Nuts.In 30 grams of common peanuts 8 g of protein and only 150 calories. 

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

Which animal products are the protein diet includes

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

1. White lean meat (chicken fights, turkey, lean parts of other varieties of meat).The product should be consumed without skin.The chicken brigade is especially useful.In one of its 200 grams of only 300 calories, and the protein is up to 50 grams.
2. Seafood, including varieties of vital omega -rich fish (tuna, salmon).In Tuna 150g 200 calories and 40 grams of protein.
3. Dairy products with minimal fat (kefir, yogurt, cottage cheese).200 g of Skim Cottage cheese contains 25 grams of protein and 200 calories;
4. Protein eggs.It is almost completely protein.In addition, egg protein contains important antioxidants 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 the protein diet menu for a week.The following is a diet that many famous nutritionists consider ideal.

Monday

• Breakfast.2 Egg squirrels, a slice of brown bread.
• Snack.A pear.
• To have lunch.Low -Caloric grain cheese, 150 g chicken salad and chest vegetables.
• Afternoon snack.Orange.
• To have lunch.Tuna (150 g) with zucchini.

Tuesday

• Breakfast.Strawberries, 200 g of Kefir;
• Snack.A pear.
• To have lunch.Salmon 120 g, vegetation salad with olive oil and vinegar;
• Afternoon snack.An apple.
• To have lunch.120 g of cooked turkey, broccoli.

Wednesday

• Breakfast.Ovsyanka, 150 g of yogurt (preferably Greek skim), 50 g of walnuts (walnut or arachis).
• Snack.A orange.
• To have lunch.120 g of meat with sweet Bulgarian pepper.
• Afternoon snack.A plum.
• To have lunch.A brown rice salad and 100 g chicken breast.

Thursday

• Breakfast.Omlet of 2 egg proteins with black olives, various meals of oats.
• Snack.A orange.
• To have lunch.Salad made of vegetation and 150 g of chicken.
• Afternoon snack.150 g of yogurt.
• To have lunch.120 g of Paltus.Brussels cabbage salad.

Friday

• Breakfast.100 g of cottage cheese, 50 g of nuts.
• Snack.An apple.
• To have lunch.120 g of salmon.Carrot salad.
• Afternoon snack.150 g of low fat kefir.
• To have lunch.Chicken cigarettes.Pumpkin porridge.

Saturday

• Breakfast.Omlet of 2 proteins, yogurt and 150 g of skim cheese;
• Snack.Orange.
• To have lunch.Chicken tags and 150 g cooked beans.
• Afternoon snack.Litter.
• To have lunch.100 g of shrimp.A sweet onion and black pepper salad.

Sunday

• Breakfast.Pumpkin porridge, cottage cheese.
• Snack.A plum.
• To have lunch.100 g of beef, 150 g of Greek yogurt mixed with nuts;
• Afternoon snack.A orange.
• To have lunch.150 g cooked salmon and vegetation salad.

Several times a day, you can also eat whole bread.

Squirrel diet for fair sex

The protein diet above for weight loss for men is perfect.For women, however, too.However, there are resources here.

Metabolism in women is sometimes a little slower than the strong half of humanity.Therefore, the protein diet should be diversified with special dishes that stimulate metabolism.Here are several 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);
• kale -flor (same);
• yogurt;
• bulb;
• A little salt and pepper.

Preparing a fish soup like this:

• We cleaned the kale and cut into small pieces;
• We cut white fish with large cubes and onion in half rings;
• We send all the ingredients to the pan and cook;
• During cooking, add yogurt and lemon juice.

Protein salad

For your preparation, you will need:

• 3 eggs of eggs;
• a cucumber;
• 100 g of chicken (chest);
• Beijing's cabbage (300 g);
• lemon juice;
• yogurt;
• mustard;
• salt.

We cook protein salad like this:

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

Cottage Cheese roasted omelette

He is preparing:

• granular cottage cheese (150 g);
• 3 egg proteins;
• dill;
• green onion;
• salt.

We do the omelet like this:

• Hit egg whites;
• In a blender, the dill is mixed with cottage cheese;
• Mix the two resulting masses (protein and cottage cheese);
• Chop the onion.Sprinkle the future omelet for them;
• Put in the oven and bake.

Cottage cheese pudding

To prepare it, you need:

• 250 g of Skim Cottage cheese;
• two egg yolks;
• 3 proteins;
• two tablespoons of starch (corn);
• 2 apples.

You will also need 50 g of lemon juice.

We created pudding like this:

• We remove the seeds of apples, fractions in the blender;
• Add egg yolks, cornstarch, cottage cheese and lemon juice to the resulting mixture;
• Beat all these ingredients until they become something similar to the cream;
• Beat proteins, mix with everything else;

Bake in the oven for about half an hour.

Possible problems subject to a protein diet.Against -indications

The protein diet has few against -indications.If a person is healthy, they can safely adhere to them.

There is an opinion that a protein diet can harm the kidneys.This is not totally true.It can only harm people with serious problems with these organs (especially renal failure).This diet overwhelms harmful shoots, as it is difficult for them to filter a large amount of nitrogen, which is contained in the amino acids.

In other cases, increased protein content in the diet affects the work of this vital organ minimally.However, many nutritionists and doctors do not recommend a protein diet for people:

• who are sick of diabetes;
• hypertension.

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

Sometimes a protein diet causes dehydration.All of this is connected to the same nitrogen to get rid of which the body needs to use more fluids.That's why everyone who eats a lot of protein is important to replenish in time.

How long is it better to be in protein nutrition

It is undesirable to be in a protein diet for a long time.The best option is to sit 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 appear on them.However, this is rare.

Protein diet for weight loss: revisions

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

However, not all revisions are positive.However, this is not strange enough in this, because people have a different state of health, they experience various physical activities.Therefore, not all are well tolerated by a protein diet for weight loss.Reviews are said about it.

In particular, many complain that they have managed to lose weight, but the weight has literally returned in a matter of weeks.To avoid this, you should try to leave the diet gradually, not eat too much.

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

If extra pounds are returned anyway, it does not hurt to check the state of health.Often, a person gains weight due to the fact that he has a "slow", which does not work in the complete thyroid gland.

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

Similar symptoms usually 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 discard extra pounds, but at the same time it will not force hunger and does not lead to loss of muscle mass.