A protein diet for weight loss: a menu of the week

23 December 2020

Protein diet for weight loss: This week’s menu includes a variety of foods with the highest protein content, which may cause some organ dysfunction, combat the immune system and have many contraindications. Nutritionists recommend using this method of losing weight or increasing muscle mass only for healthy people, not more than once a year.

It takes several months to hit the body strongly, but it will have serious consequences. It is suitable for people who cannot refuse fish and meat food. It is strictly forbidden to eat sugary foods in this diet, otherwise it will bring great discomfort to sweet lovers and affect brain activity. Regarding what varieties exist, positive and negative opinions, menus and information are given in the following text.

The effect of protein on the human body

Protein is necessary for the normal development and function of the human body, too much is harmful and lacking. Let us understand this complex mechanism together and find out all the pros and cons of the advantages of protein in the diet for muscle and fat mass.

Protein is a complex organic compound containing nitrogen, which can distinguish it from carbohydrates and fats. This is the structural element of the cell, and the human body is deprived of the possibility of independent protein synthesis. It follows that it can only be obtained from the outside-by eating inside with food. Solutions for this type of connection:

Ingestion.
is destroyed into amino acids in the digestive system.
Synthesize protein and enzyme substances from decay products.

Therefore, lack of protein can lead to:

hinders growth and development;
Lack of enzyme materials for digestion;
Anemia;
Decreased defensive ability;
Malnutrition;
Decreased muscle mass.

Since the essence of a protein diet is to increase the amount of protein consumed, it should be said that the effect of excessive protein will cause:

Excessive pressure on the kidneys;
Increase the possibility of cardiovascular disease;
The weakening of bones due to loss of calcium (excreted from human urine) and osteoporosis;
Impaired metabolism;
Gastritis;
Constipation and other gastrointestinal diseases;
Headache.

If the recommendations are not followed, the risk of disease will increase: drinking too much water, lack of physical exercise, non-compliance with contraindications, etc.

Protein diet: How it works

The principle is as follows:

Increase protein intake;
Minimize carbohydrates.

After ingesting food, the protein compound that is not processed by the body becomes:

glucose;
Fat.

This diet can be used as a clear tool to reduce excess fat tissue. Protein food takes a long time to digest, so there is no hunger. In order to reduce the burden on the organs, you should take a lot of water from it, which increases during the hot season.

Lack of carbohydrates can lead to impaired metabolism, so this type of diet should be treated with caution and only after consulting an expert can you avoid harming yourself.

Advantages of a protein diet

This nutritional system assumes rapid weight loss without the desire to eat. Other positive aspects:

Long time saturation;
varieties in the diet;
Long-term result security, but must comply with the exit rules;
The efficiency is ten kilograms in fourteen days.

People who taboo protein diet

has obvious advantages, and the power system is not without the following shortcomings:

Unbalanced diet;
Put a heavy burden on the organs;
Loss of minerals (excretion in urine);
Lack of vitamins, minerals and nutrients;
Reject sweet flour products (to make lovers feel uncomfortable);
is required physical activity-if you don't, your body will be harmed.

Due to its shortcomings, this program has many contraindications:

pregnancy period;
Age of children;
Over 60 years old (may have thrombosis);
Kidney and liver disease;
Gallstone disease;
Diseases or abnormalities in gastrointestinal work;
Tumor disease;
The presence of tumors.

In some cases, eating large amounts of protein can be life-threatening, so you should first consult a nutritionist and therapist for contraindications.

Rules

Suggestion:

Mandatory physical exercise in the form of a set of exercises;
You should consume more calories per day than you consume (the difference should be equal to three hundred calories);
is a small part, but often;
Consumption of metabolic enhancers and natural fat burners (coffee, green tea);
Calculate the minimum protein mass -40g/day-maximum-140g/day;
Additional use of vitamin and mineral complexes.

In the early stages, weight loss is caused by a decrease in body fluids, possibly due to an increase in muscle mass. The unbalanced weight loss plan will promote the loss of minerals and require the mandatory introduction of multivitamins. This measure will avoid exhaustion, brittle nails, and excessive strands falling off.

Types of protein diet

This food combines a variety of diets developed by different nutritionists. The difference lies in the duration and regularity:

According to Dukan(in stages, there are many requirements, no calorie counting, you need to consume a small amount of salt and prevent thirst);
(for 28 days, hunger is not allowed, you need to eat five times, you need to count calories, you need to eat simple carbohydrates);
Kremlin view(assuming score -1 = 1 g carbohydrate / 100 g of the product-including vegetable days);
According to Atkins(low carbohydrate system, the use of cheese, meat and dairy products is prohibited);
(Three meals a day, there are two choices-eggs and cheese, need to count calories).

The positive and negative aspects of each type are shown in the table below:

Title	for	Advantages	Disadvantages
Dukan	Everyone	You do not need to count calories and restrict diet	Taboo in central nervous system diseases
Malisheva	Those who want to improve their health and long-term weight loss	The result is long-lasting, simple, no overeating	Weight loss, low metabolic rate, contraindicated in children, adolescents, pregnant women, heavy physical labor and chronic diseases.
Kremlin	Overweight people	Lose weight while maintaining mental comfort	Reduced mental activity, not suitable for candy lovers, kidney, heart, gastrointestinal, pregnancy and other diseases are unacceptable
Atkins	Everyone	Quickly and effectively lose weight, improve kidney and other organ functions	It is forbidden to eat a lot of basic food
Maggie	Everyone	Self-selection of the menu, simple rules, no age limit	Need more eggs, leading to higher cholesterol

The Dukane Diet is committed to reducing carbohydrates in the early stages. In order to improve the function of the digestive system, bran should be added to the diet. In subsequent stages, the body continues to lose weight, but carbohydrate-containing foods begin to return to the menu again.

Malysheva's program assumes a long-term weight loss system, which leads to long-term results. Basic principles: Take at least two liters or ten glasses of water a day, avoid sugar and salt, and strictly prohibit overeating.

The Atkins system combines the following requirements:

Reduce carbohydrate content;
The amount of foods containing protein and fat is not restricted.

There is also a classic version:

Five days;
Ten days;
Fourteen days.

Approved products

There are two requirements for foods allowed in a protein diet:

High protein content;
Low concentration of fat content.

Only materials that meet these requirements can be used for daily menu preparation. The list includes (name/example):

Lean poultry/chicken, turkey;
Rabbit meat;
Veal;
Lean beef;
Viscera/liver (the chemical composition contains vitamins and minerals);
Lean fish/Tilapia;
Salad;
Parsley;
Coriander;
dill;
Vegetables/cucumbers, tomatoes, onions, zucchini;
Chicken or quail egg whites;
Fruits and juices/apples, oranges;
Porridge made of rice, buckwheat, and oats (not more than one hundred and sixty grams per day);
Bread (maximum 60g/day);
tea;
Natural coffee;
Still mineral water;
Classic version of natural low-fat dairy products/milk, yogurt, yogurt, cheese.
Spices/black, red pepper;
Soy sauce/soy sauce etc.

Maybe use apple cider vinegar, seafood, tofu cheese, low-fat cheese.

Nutritional value is not an indicator of the suitability of an ingredient; attention should be paid to the content of carbohydrates and fats. When calculating the protein content, the data in the food packaging provided by the manufacturer should be used as the source of information.

Prohibited products

The following checklist can help determine the suitability of food, including:

pork, fatty fish;
Pasta;
Baked products;
All types of grains except those specified in the permitted list;
Fruit crops (only apples and citrus are allowed) (bananas are not recommended);
Potatoes (high starch content);
corn;
Carrots (with sugar);
Beet (with sugar);
Fructose;
Sugar and sweeteners;
Juice (except permitted);
Sugar-containing products;
Sweetened drinks;
Carbonated water (minerals and other types of beverages);
mayonnaise;
Tomato sauce;
Any seasoning that contains high fat.

Protein drink

Daily intake of at least 1. 2 grams and no more than 1. 6 grams of protein in the diet should be used to maintain normal body functions. You can also provide regulation by drinking beverages that increase the content of this ingredient during the day. There are three beverage options:

Homemade cocktails;
Separate milk, dairy products and juices.

Powdered protein shakes are concentrated mixtures with little or no fat and carbohydrate components. A unique feature is easy absorption.

You can make high-protein beverages by mixing simple foods in the kitchen. The following table shows the possible changes:

Title	Components	Volume, grams/quantity, pieces	kcal/gram protein
with banana	Curd 0% Banana Milk	100 1 200	293/24
Eggs	Egg White Milk Curd 0% Syrup	1 200 50 Two teaspoons	200/17
Fruit	curd 0% Milk Peach dear	100 100 one fifth spoon	198 / 19. 5
Spinach	Banana Low-fat Greek yogurt Spinach Vanilla extract	half 150 225 1/4 teaspoon	196 / 22. 4
Oats and berries	Oatmeal Milk Frozen berries dear Greek yogurt ice	45 230 80 Three tablespoons 100 One or two dice	557/23

The beverages listed in the table are high in protein and not all of them are suitable for diet-when choosing, you should follow the list of taboos for a particular diet.

7-day protein diet menu

When composing the menu of the day, the manufacturer’s data on product ingredients should be considered. The list(name/calorie/protein/fat/carbohydrate) provides general data:

chicken fillet/ 110 / 23, 1 / 1, 2 /-;
Edika Fish Fillet / 84 / 19. 2 / 0. 7 /-;
Rabbit meat/ 173/33/3. 5 /-;
Beef/ 250/26/15 /-
Tilapia / 96 / 20. 1 / 1. 7;
Flounder/ 83/16. 5/1. 8--;
Cod meat / 86 / 16. 6 / 2. 2 /-;
Cod / 78 / 17. 7 / 0. 7 /-;
1% kefir/ 40/2. 8/1. 0/4. 0;
1% milk / 41 / 3. 3 / 1. 0 / 4. 8;
1% yogurt/ 40/3. 0/1. 0/4. 1;
One percent cheese / 79 / 16. 3 / 1. 0 / 1. 3;
Chicken liver / 136 / 19. 1 / 6. 3 / 0. 6;
Beef liver / 125 / 20. 0 / 3. 1 / 4. 0.

Suggestions for use are given in the following table:

Product/Group/Period	Receiving time
Breakfast	no later than three hours (countdown when you wake up)
Dinner	At least three hours of sleep time
Complex Carbohydrates	There is a small part in the morning-no later than 14: 00
Apples (no more than two) or citrus fruits	Before lunch
The combination of protein and non-starchy vegetables (tomato, cucumber, celery)	After 14: 00

Follow these rules when formulating your daily diet.The vegetable fat content in the form of linseed oil must not exceed 30 grams.

The simplest protein diet

The food in the program essentially followed the above recommendations and was sampled five times. The menu is shown in the table below:

days	Breakfast	Snacks	Lunch	Snacks	Dinner
1	curd	Fruit/Apple	Whole wheat bread/chicken fillet	Natural yogurt	Steamed fish/vegetable salad
2	Tea	Orange	Beef/Stewed Vegetables	Kefir	Grilled fish
3	tea/three kinds of egg whites	Apple	Cooked turkey rice	curd	Boiled beef/vegetable salad (cabbage)
4	Oatmeal cookies, two slices/Kefir	Grapefruit	cooked chicken/asparagus	Kefir	Boiled fish/vegetables
5	Curd plus tea	Apple	Boiled fish/whole wheat bread	Yogurt	Beef/Stewed Vegetables
6	Tea/Two squirrels	Citrus	Beans/Vegetables	Kefir	Boiled fish/vegetables
7	Curd plus tea	Apple	boiled beef/vegetable soup/bread	curd	boiled beef/fresh vegetables

Dukan's diet

The user lost 1 to 4 pounds in 7 days. An example menu is shown in the table:

days	Breakfast	Lunch	Snacks	Dinner
1	Egg white omelet Salted salmon Coffee	Chicken patties Kefir	curd Yogurt	Seafood platter (soup, cocktail)
2	Cheese Casserole Tea (herb, green, black)	Veal meatballs/vegetable salad	Kefir + rice bran	Chicken Assorted Vegetable Stew
3	Baked cheesecake with sour cream Coffee	Fish soup or fish soup	Apple, citrus or kiwi	Grilled meat and vegetable dishes
4	curd Kefir	Meat sauce	Salted salmon and vegetable sandwich	Meat and vegetables are rolled together
5	chicken fillet Apple Tea	Grilled fish/whole wheat bread	Cheese and bran pancakes	Chicken patties/vegetable salad
6	boiled eggs Salted salmon Coffee	Stewed beans/vegetable salad	Cheesecake Herbal tea	Steamed fish steak/cabbage salad
7	Fried eggs with meat Coffee	Vegetable broth	Apple, citrus or kiwi Cheese	Grilled fish/vegetables Red wine

Protein carbohydrate diet can reduce weight

The following table shows a sample menu for a week in this food system:

days	Breakfast	Snacks	Lunch	Snacks	Dinner
1	cheese+dried fruit Coffee and cream	Apple/one	Mixed vegetables with lentils and chicken	Tea and jam	Curry
2	Egg white omelet Herbal tea	orange/one	Spinach soup	Kefir	Chicken Nuggets
3	Cheese Casserole Coffee+Milk	Kiwi/Two slices	Salmon in milk	Yogurt	Egg Salad
4	Oatmeal + Fruit + Honey	Garnet/one piece	Potato and sour cream soup	Date/a few	Buckwheat/salad with honey and cabbage
5	Cheese Casserole + Honey tea + jam	Banana	Fish and Shrimp Soup	Yogurt	Protein and Carbohydrate Salad
6	Boiled egg white/two slices Herbal tea	Oranges/Two	Oriental soup (from eggs and pink salmon)	curd	Kebab (turkey and vegetables)
7	Porridge Cookies coffee + sugar	Banana	Minestrone Soup	Baking	Dumplings (potatoes and cabbage)

Protein diet for women

Suggestions are given in the table (numbers correspond to fragments and grams):

days	Breakfast	Snacks	Lunch	Snacks	Dinner
1	curd / 200 Coffee	Apple/1	Grilled chicken fillet/ 100 Black bread	Yogurt	fish Vegetable Salad
2	Yogurt	Orange / 1	beef + vegetables	Kefir	fish + vegetables
3	boiled eggs Tea	Grapefruit/1	chicken fillet + brown rice	Yogurt	Roast beef Vegetable Salad
4	Kefir Oatmeal Cookies / 3	Banana/1	Turkish fish fillet	Riyazhen Card	Grilled fish Vegetable Salad
5	curd/ 200	Apple/1	Roast beef Black bread	Kefir	Grilled fish Vegetable Salad
6	Omelet	Garnet/1	Grilled chicken fillet Vegetable Salad	Yogurt	Grilled fish + vegetables
7	curd/ 200	Orange / 2	boiled beef Black bread	Kefir	Grilled fish + broccoli

Duration of the protein diet

The classic variant assumes three durations (in days):

The maximum number of days for

is 14. The meaning is to carry out physical exercises and lead a passive lifestyle. This kind of nutrition can lead to impaired kidney function. In order to reduce the burden on internal organs, a large amount of liquid needs to be consumed. Exceeding the recommended duration may cause:

Increased fatigue;
Decreased mental alertness;
Headache;
Urolithiasis;
Fragile, dry hair, lack of luster on the nail plate;
Increase epidermal dryness;
Kidney edema.

The cause of the damage in the form of side effects in the form of long-term compliance with protein system requirements is imbalance and burdens the body. Although proteins are undoubtedly beneficial to the human body, their advantages in the diet may still be harmful to health. At the end of the recommended time frame, you should gradually withdraw from the program and not repeat it during the year.

Weight loss protein diet recipes

Omelet

You can cook in a double pot, microwave oven or multi-cooker.

Prepare the components and add them to the bowl:

Raw eggs/four pieces;
Milk / half a cup.

Cooking instructions:

Mix the ingredients with a blender.
Dip into the steamer container.
Cook for 20 minutes under normal conditions.

Grilled salmon

Prepare the components and add them to the bowl:

Fish steak/one piece;
Lemon juice / teaspoon;
Spices/seasoning;
Hard cheese / 20 grams;
Yogurt/two tablespoons;
Tomato/one piece.

Cooking instructions:

Wash the steak, pour the juice and add spices.
Marinate for 20 minutes.
Cut the tomatoes into rings.
Add vegetables.
Brush the steak with yogurt.
Put the cheese in.
Put it in an oven preheated to 180 degrees Celsius.
Bake for thirty minutes.

How to get rid of eating habits

Weight loss is given to the body through stress, but after the period recommended by the weight loss or weight maintenance plan, you should gradually transition to a normal diet. This requirement is a basic requirement, and the duration of maintaining the value obtained on the scale depends on compliance. If you suddenly start to consume most of the prohibited products the next day, the action is not only full of troubles to restore to its original form, but also brings a lot of problems.

Basic exit principles:

Exclude sugar from beverages (tea, coffee);
Consume the least amount of flour and sweets;
Don’t eat too much fatty food;
Take a sip of water on an empty stomach;
Oatmeal or low-fat cheese for breakfast;
Lunch-low-fat soup, grilled fish or meat (not fried);
Dissatisfied with potatoes (containing starch);
The small part is performed at least three times a day and no more than five times.

The daily diet should be slowly added to the daily menu. Exercise and relaxation procedures can enhance the effect.

Output

A protein diet can cause abnormal kidney and other organ functions due to physical stress. Many diseases are contraindicated in the food system, so you must first consult a nutritionist or therapist to understand the contraindications.
Eating protein foods and excluding carbohydrates from the diet requires mandatory physical exercise. Only combining exercises can achieve the best results.
You should not rejoice with your first pound-these are not fats, but water that can be excreted from the body.
In some cases, it is impossible to lose it, but it will accumulate fat in the body, the nail structure will deteriorate, and the hair bundle will be lost. The immune system is also stressed-the diet should be rich in vitamins for internal consumption.
It is necessary to keep the diet steady-excessive consumption of high carbohydrate food will not only lead to the recovery of the lost kilograms, but also increase more kilograms.