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Protein diet for weight loss: menu for a week

Many women take care of their figure. You sit on numerous diets, exercise, and try to adhere to proper nutrition. Everything to look good and feel great. The protein diet does an excellent job; that is, weight loss for women is quick and convenient.

The essence of protein nutrition

The diet consists of protein foods. That means the use of meat and fish is allowed. However, fewer fruits and vegetables than necessary are used for a balanced diet.

Such a diet builds up protein in the body, but lacks carbohydrates and fats, which are the main sources of energy. The body won't get the carbohydrates and fats it needs, but it needs to get energy from somewhere, which means it will start wasting the accumulated fats. These are exactly the fat deposits that you should get rid of.

In theory, the picture is not very pleasant. However, in practice, this diet works great, but it does not harm the body and extra pounds are lost.

Basic rules

However, like many others, a protein diet has its own set of rules that should be followed. If it is not heeded, weight loss will be ineffective. It should be noted that flour products and confectionery are categorically contraindicated. Avoid sweets for a slim figure.

Any diet will produce more effective results when followed in combination with exercise. Strict adherence to a protein diet, supplemented by exercise, fitness guarantees success. This option is particularly suitable for young and energetic women.

Recommended diet for weight loss

It is necessary:

  • Create a specific scheme and follow it to the end.
  • You cannot make changes or change products. Otherwise, you will not get the results you need while continuing to exercise the body.
  • You should eat at the same time and not eat before bed.
  • Drink plenty of water.

It is necessary to gradually abandon the protein diet and slowly return your diet to the usual menu.

Protein diet: menu for 7 days

Table - as an option for losing weight for 7 days. If desired, the menu can be extended by 14 days.

FIRST DAY Morning (no later than 45 minutes after waking up): bran bread or crispbread, warm-boiled chicken eggs, freshly brewed coffee with no added sugar (tea, water).

Breakfast: 1 large apple (not too sweet).

Lunch: soup with spinach or celery, steamed lean fish, loaf or a slice of bran bread, protein shake.

Afternoon snack: low-fat cottage cheese.

Dinner: shrimp drizzled with lemon juice, herbal tea.
SECOND DAY Morning (no later than 45 minutes after waking up): low-fat cottage cheese, 1 slice of wholemeal bread, freshly brewed coffee with no added sugar (tea, water).

Breakfast: 1 orange.

Lunch: lean fish soup without potatoes, mushrooms baked with vegetables, protein shake.

Afternoon snack: 2 thin slices of low-fat cheese.

Dinner: Vegetable mix of fresh or cooked vegetables without dressing.
THE THIRD DAY Morning (no later than 45 minutes after waking up): boiled chicken fillet, C / C bread, freshly brewed coffee with no added sugar (tea, water).

Breakfast: citrus fruits (1 grapefruit or 2 small oranges).

Lunch: soup vegetables + eggs), boiled green beans, protein shake.

Afternoon snack: low fat kefir.

Dinner: casserole cottage cheese + apples + cinnamon.
FOURTH DAY Morning (no later than 45 minutes after waking up): low-fat cottage cheese (you can add cinnamon and sweeten with stevia), C / C bread, freshly brewed coffee with no added sugar (tea, water).

Breakfast: citrus fruits - 3-4 mandarins or 1 orange.

Lunch: okroshka (vegetables without potatoes, low-fat sour cream, proteins), baked asparagus, protein shake.

Snack: Low-fat, sugar-free yogurt.

Dinner: stuffed mushrooms or squid.
FIFTH DAY Morning (no later than 45 minutes after waking up): protein omelette with 2 breads, freshly brewed coffee with no added sugar (tea, water).

Breakfast: 2 pieces of kiwi.

Lunch: soup without potatoes with beef or veal balls (lamb, pork are prohibited), protein shake.

Afternoon snack: fermented baked milk.

Dinner: vegetable salad with proteins from 2 chicken eggs.
SIXTH DAY Morning (no later than 45 minutes after waking up): White from 2 chicken eggs, c / c dark bread, freshly brewed coffee with no added sugar (tea, water).

Breakfast: citrus fruits to choose from.

Lunch: vegetable soup, 1 tablespoon of oat or wheat bran, boiled chicken fillet, protein shake.

Afternoon snack: low-fat cottage cheese sprinkled with cinnamon. A sweetener (xylitol, stevia) may be added.

Dinner: chicken breasts baked with vegetables.
SEVENTH DAY Morning (no later than 45 minutes after waking up): low-fat cottage cheese, c / c dark bread, freshly brewed coffee with no added sugar (tea, water).

Breakfast: 2 slices of pineapple or citrus fruits.

Lunch: vegetable soup with egg yolk, protein omelette with tomatoes, protein shake.

Afternoon snack: kefir 1. 5% fat.

Dinner: lean fish or steamed fish cakes.

The pros and cons of dieting

Advantages:

  • Eating a high protein diet for women and men (without vigorous physical activity and gym workouts) usually results in rapid weight loss. A weight loss of approx. 6 kg in 7 days is possible.
  • Protein is important in repairing all cells in the body, not just muscle cells. Skin, nails, hair, and bone tissue all benefit greatly from protein-rich foods.
  • Proteins are also important for the production of hormones, enzymes, and other essential chemical processes.
  • Eating foods rich in protein stimulates the growth and maintenance of muscle mass.

Minuses:

  • Of course, it is foolish to deny that with the protein diet, the stress on the body will be high. Hence, it is best to consult your doctor or nutritionist before sticking to your diet. This avoids various side effects and possible complications.
  • It should also be remembered that any change in diet puts stress on the entire body. After all, when we make a decision to lose weight, we always reject something and the body receives fewer vitamins and minerals it needs.
  • A protein diet and its unbalanced diet can negatively affect the condition of women's skin and hair, reduce energy and get problems with the nervous system under control - everything is purely individual. Therefore, you can not follow a protein diet for more than 2 weeks and repeat it no more than 2-3 times a year.

If you follow these rules for 7-14 days, you will lose those extra pounds without harming your body.

Product selection recommendations

The above guidelines are a starting point for choosing foods high in protein and low in fat. Keep the following tips in mind to help you make healthy choices:

  1. Choose natural whole foods that are minimally processed, including healthy fruits and vegetables.
  2. Avoid foods with low nutritional value like candy, fat-free crackers and cookies, starchy cereals (white rice), and white bread. Grains are made from whole grain products.
  3. Dairy products - low-fat or fat-free.
  4. Protein-rich nuts and seeds. However, in order to minimize fats, you should limit their use to 30 grams. or less per day.
  5. Instead of frying a lot of oil, use cooking spray or simmer with water.
  6. Choose cooking methods that keep fat to a minimum. For example, steaming, frying in a coated pan or grilling.
  7. Choose lean proteins like fish and white poultry. You need to remove the skin from the poultry and remove any visible fat from the meat.
  8. Use fresh herbs, Dijon mustard for flavor. Replace mayonnaise with low-fat sour cream, apple cider vinegar.
  9. There is a local farmers' market for shopping, which guarantees a higher quality of seasonal products and meat.
low-fat cheese during a protein diet

Snacks and snacks

  • Low-fat cheese - 50 calories, 2 g fat, 6 g protein.
  • 180 g low-fat yogurt - 140 calories, 0 g fat, 7 g protein.
  • Hard-boiled eggs - 78 calories, 5 g fat, 6 g protein.
  • Brush celery with 2 tablespoons of fat-free cream cheese - 40 calories, 0 g fat, 3 g protein.
  • Vegetables and 2 tablespoons of hummus - 100 calories, 4 g fat, 3 g protein.
  • Green smoothie.

List of popular low fat proteins

  • Chicken, turkey;
  • Fish (for example, tuna and salmon), other seafood;
  • Cottage cheese and other low-fat dairy products;
  • lean beef;
  • Whey protein powder);
  • Protein.
Breakfast on a protein diet

Short term diet

A short-term, quick protein diet has quickly become popular with women because in 3 days you can shed 1. 5 to 2. 5 kilograms, dry your body, and remove excess fluids from your body.

Due to the presence of protein, the diet is easier to tolerate as it reduces hunger. And a similar protein diet also removes fat deposits from the waist and sides.

  • During a diet, you need to limit the salt in the diet, forget about sweets and unnatural seasonings, such as ketchup and mayonnaise.
  • Soups, salads and stews are only seasoned with vegetable oil.
  • The products on the menu do not change to similar ones, it is forbidden to rearrange meals in certain places.
  • The diet can be extended up to seven days (inclusive).

Sample menu

First breakfast:Tea or coffee, 1 toast (not more than 40 g) protein bread with cheese.

Having lunch:50 g of cottage cheese, 30 g of nuts, fruits or vegetables (apples, oranges, tangerines, kiwi, celery, tomatoes, cucumbers are recommended).

Dinner:half a cup of meat soup (for example, chicken broth), 150 g of lean beef stewed with white cabbage, carrots and onions, a glass of tea, herbs can be.

Afternoon snack:125 g of low-fat cottage cheese (without additives), a glass of rose hip broth or lemon juice.

dinner: :

  • 2 soft-boiled eggs, warm salad of boiled broccoli and green beans;
  • 100–150 g cooked or baked fish, two tomatoes or pumpkin puree;
  • 150 g cooked chicken breast, beet salad with plums.
  • One hour before bed: 125 ml low-fat yogurt.
Beetroot cleansing salad on a protein diet

Beet cleaning salad recipe

This recipe is prepared for one of the dinner options. Boil 200 g of beets until cooked through, grate on a coarse grater. Wash plums (5-6 pieces), cut in half. Combine beets and plums, season with vegetable oil, you can add a little salt.

Recommendations from nutritionists

An adult needs to consume 70-150 grams of protein per day. Half of them are certainly of animal origin, according to food hygiene experts.

Protein selection

  • The healthiest proteins are found in meat and fish products, as well as milk and eggs. They contain many essential amino acids and are quite well absorbed by the human body.
  • But not all protein is good for you. In nature, there are roughly one and a half hundred amino acids that make up proteins. Two dozen amino acids are enough for one person, 12 the human body can synthesize itself, and 8 amino acids are constantly ingested with food.
  • Because how many amino acids a protein contains depends on its biological value. The most important of these are beef, soy, and fish. It is desirable that these products are on the table every day.
  • It is worth remembering that not all proteins are well absorbed by the body. Egg white is good for you. It is almost completely absorbed - 92-100%. Proteins from fresh and sour milk are close. They are 80-90% assimilated. These proteins can replace those proteins that the body lacks.
high protein foods

The greatest amount of protein contains:

  • Flesh;
  • Cheese;
  • Nuts and legumes;
  • Mushrooms;
  • Loaf;
  • Dairy products.

It is advisable to use a little cheese, kefir, milk and cottage cheese every day.

Chicken on a Protein Diet

flesh

  • Beef;
  • Wild;
  • Horse meat;
  • Rabbit meat;
  • Turkey;
  • Duck;
  • a hen.

Low fat fish

  • Pollock;
  • Hake;
  • Carp;
  • Pikeperch.

Source of vegetable proteins

  • Soy;
  • Corn;
  • Beans;
  • Peas;
  • Peanut.

Buckwheat contains the most protein of cereals.

Mushrooms

  • Mushroom;
  • White;
  • Chanterelles;
  • Mushroom.

However, it should be remembered that it is better not to collect them yourself, but only to buy cans from a trusted manufacturer, otherwise you may harm your health.

When the diet is low in protein, the body begins to waste the accumulated amino acids. The muscles are the first to suffer. Therefore, a person who is missing from amino acids feels weak and looks exhausted.

Why a protein diet is good for you and why we eat protein

  1. To obtain amino acids useful for building our body.
  2. Higher amounts of protein are required to build muscle.
  3. Protein tends to require more energy to digest (also known as the thermal effect of diet).
  4. Improve health.
  5. Control hunger - protein (protein) ensures a higher level of satiety.
  6. Lose weight and keep weight under control.

There are innumerable diets in the world, of which there are more every year. This enables every person to choose a diet food for themselves that is particularly suitable for their lifestyle.