Protein diet what it is and what it is eaten with

Protein meals for the diet

The protein diet is a special type of food that can help you lose excess weight quickly. The essence of this diet is that you consume the maximum number of protein foods (meat, cottage cheese, eggs, etc. ). Vegetables and fruits shouldn't be neglected either. But at the same time, you need to strictly limit foods containing carbohydrates and fat. This applies primarily to flour and sweets. Unfortunately, you also have to do without pasta, butter and potatoes.

American studies have shown that a protein diet is one of the three most effective in the fight against obesity. Experts on this diet say they'll lose up to eight pounds in just one week.

Who is allowed, who is not allowed?

The protein diet is used regularly by bodybuilders and athletes. By regulating the amount of protein, they shape their body. A protein diet is also suitable for young men and women who lead active lifestyles. But! If you have stomach, intestinal, liver, or pancreas problems, these foods must be disposed of. The same goes for the elderly. Excessive amounts of protein during cell aging can lead to blood clots and blockage of blood vessels. You shouldn't experiment with this. But pregnant girls with large puffiness are often prescribed a protein diet. In any case, you should consult your doctor before choosing your diet.

Why protein exactly?

It's no secret that our diet has three main components: fats, carbohydrates, and actually proteins. What is special about the latter? Proteins (also called proteins) fulfill various functions in our body. They are primarily responsible for biochemical processes and metabolism. Building new cells without the involvement of proteins is impossible. But also to maintain immunity.

In order to break down protein, the body has to work hard. The fact is that the protein contains amino acids that have a stronger bond than the one that unites mother and child. Separating them is not easy. This process is long and energy consuming. This means that at this point you will not feel hungry. What can not be said after eating the same amount of carbohydrates in calories.

Basic principles of a protein diet

  1. You need to eat four to six times during the day. In addition, you need to have breakfast within half an hour after getting up and have dinner no later than a few hours before going to bed.
  2. You should have at least 20 grams of protein and servings of low-calorie foods with each meal.
  3. Sweets and baked goods are taboo. However, complex carbohydrates can be consumed in the morning (about 10 tablespoons of porridge). Then hurry up to eat fruit.
  4. After one in the afternoon, eat protein with only vegetables.
  5. Drink plenty of fluids (at least two liters).
  6. Add a complex of vitamins to the diet.
  7. No more fats (vegetables allowed in small quantities)

Pro and con

First of all, we suggest considering the positive aspects of a protein diet:

  1. In the "lean ideals" era, the first plus will be the quick elimination of excess calories that have settled on the sides, hips, etc. And that without a hungry glint in your eyes: a piece of meat with a few vegetables can easily replace your daily diet.
  2. After stopping the protein diet, the lost weight does not return. Note that this plus will be rewarded with the "real" users of the protein diet. That said, while on this type of diet, you stay physically active and don't rush to donuts and cakes immediately after the protein period ends.
  3. The most popular of this diet brought the visibility of its results. Even when fasting and fasting, you will not notice such a difference from your previous reflection in the mirror.
  4. The development of a protein diet made it a mono-polydiet. It offers a varied menu. You don't have to just eat buckwheat porridge or drink a kefir for weeks. Eat nuts, experiment with lean meats, and eat eggs, vegetables, and fruits. There are a lot more options here than you think!

And here are the cons:

  1. Despite the wide range of foods to choose from during a protein meal, they can hardly be described as balanced. When you remove extra pounds from the body, you will "throw away" useful minerals with vitamins and trace elements.
  2. Load on the kidneys and other organs of the excretory system. Experts do not recommend getting carried away with a protein diet for more than two to three weeks in a row. At the same time, you can not resort to the protein method of nutrition more than once a year.
  3. Deterioration in appearance. Whatever you say, any diet is stressful to the body. Eating large amounts of protein can make you feel tired and weak. Also, don't be surprised if your hair can fade or your skin can take on a different shade. It's all to blame - high cholesterol and low calcium.
  4. Protein releases "poison" when it is broken down. Interesting fact: In Japan, a "humane" execution was used for a long time in prisons. For two to three weeks, inmates were fed exclusively chicken (brisket). And that in its pure form - aProtein product. The criminals couldn't live more than a month. The thing is, they only consume energy from protein. And when it breaks down, it releases water, carbon dioxide and ammonia, along with urea and other components. An excess of the latter in the body resulted in itinevitably to death. Of course it is difficult to voluntarily bring yourself to such negative results, and it is our job to warn you of all possible consequences.

Protein diet menu for a week / 14 days / for a month

We draw your attention to different options for a protein diet menu at different times. So if you are an active young woman, here is your menu:

  • For breakfast, eat 5 tablespoons of oatmeal with cinnamon, 6 proteins, a bunch of spinach and half an apple. Drink a cup of tea or coffee without sugar;
  • the second breakfast should consist of boiled breast and five tablespoons of brown rice;
  • for lunch treat yourself to a salad with tuna and vegetables, choose olive oil as a dressing;
  • For an afternoon snack, choose a vegetable salad with lemon juice and 200 grams of cottage cheese;
  • eat a slice of fish with a bean salad for dinner;
  • Leave a glass of kefir for the last meal.

Such a diet can be followed for seven days or a whole month. At the same time, the following foods will help diversify your diet: chicken breasts and lean fish, turkey and beef.

Protein diet of TV presenters

The famous TV presenter has made the protein diet a little more varied and created her own version. She also emphasizes the ban on sugar and flour, but allows some foods high in carbohydrates. The protein diet is easy and quick to digest and you can use it for two to three months!

The main principles of this diet are:

  1. Refusal to fast and repeated food intake, but in small portions.
  2. Calculation of the allowable number of calories, taking into account gender, weight, age and physical activity. Men and women, young girls and grown women cannot eat the same food! The results can be too different.
  3. The mood for a positive result. Psychological preparation is no less important for weight loss than physiological preparation. Belief in yourself and achieving a high result will help improve not only the figure, but also the inner feeling of a person.

In her opinion, the daily diet should look like this:

  • For breakfast we eat oatmeal or drink yogurt.
  • For lunch - a couple of apples or tangerines.
  • At lunchtime we eat a piece of boiled meat or fish.
  • In the afternoon, snack again with fruit.
  • For dinner we leave a salad of vegetables, kefir or a boiled egg.

Note that this list can be expanded based on the recommendations above.

Let's improve the result! What to combine protein with?

The introduction of the protein diet in the first phase meant the treatment of obese patients with egg albumin. This means the food was very monotonous and limited. But that was a couple of decades ago. Today nutritionists are developing new, often mixed systems. Specialists began to turn to protein-carbohydrate and protein-vegetable diets, as well as a combination of proteins with fruits and vitamins. We suggest considering two of the most important options.

1) Ingest proteins with vegetables

This diet is based on the principle of alternating days of eating either protein or vegetables. There is also a "combined" diet. We recommend starting with a five to seven day course. During this time, you can easily lose a few pounds. Over time, the diet can be extended to up to ten days. But you shouldn't stick to it any longer.

The protein and vegetable diet focuses on:

  • Meat and fish dishes,
  • Fruit and vegetable salads,
  • low-fat cottage cheese, kefir and yogurt,
  • Pumpkin, cabbage, zucchini, aubergine, bell pepper, cucumber and mushrooms,
  • Herbal teas and green tea.

The day before the start of the diet, we recommend that you prepare the body as follows: arrange a day of fasting on kefir. If you've switched to protein and vegetables, pay attention to the amount of fluids you drink throughout the day. One and a half to two liters of water ensure a normal water balance. Eat protein and vegetables in small portions, but often.

Protein and vegetable diet menu for a week

Day number 1 (vegetables)

Fresh, braised, cooked natural products are available to you today. You can also afford a few slices of whole wheat bread. Drink tomato juice, but not more than two liters. Water is also allowed.

Day number 2 (proteins)

Eat toast with a stick of butter for breakfast. Drink herbal teas (remember, sugar is forbidden! ). On your dining table, you should have low-fat broth, as well as chicken breast (cooked) and bean salad. A glass of cottage cheese or a couple of hard-boiled eggs is allowed for dinner.

Day number 3 (proteins)

Actually you are repeating the menu of the previous day. The only exception: eat a piece of beef or fish for dinner, cooked of course.

Day number 4 (vegetables plus proteins)

For breakfast you will find 150 grams of cottage cheese and a fruit of your choice. For lunch treat yourself to a vegetable soup with a slice of diet bread. Your dinner should consist of cottage cheese, yogurt, or cheese toast. But a vegetable salad is also fine.

Day number 5 (proteins plus vegetables)

We repeat the previous day's diet again. For dinner we spoil ourselves with a vegetable stew.

Day number 6 (vegetables)

Repeat the beginning of our diet.

Day number 7 (proteins)

Offers the same menu as day 2.

Protein without vitamins anywhere

Protein-vitamin diet (basic principle): Eat six times a day and forget about sugar, salt and spices. Alcoholic and carbonated drinks, juices in tetra packs are also prohibited. With this nutritional method, no more carbohydrates and fats will get into your body! But the vitamins and minerals that vegetables and fruits provide will have a pleasant effect in addition to losing weight. Just remember that unlike the previous option, you only need to eat raw vegetables. The heat treatment greatly reduces your chances of absorbing vitamins and other nutrients. Adhering to a vitamin-protein diet should not take more than ten days. Then you have to eat as usual (but no frills! ) For two weeks. The course can then be repeated.

Three basic rules:

  1. Eat every two and a half hours. Have dinner no later than 8 p. m.
  2. There are also "forbidden" fruits among the fruits. And that: bananas, persimmons and grapes. They contain too much glucose.
  3. Drink fluids between meals. The minimum quantity is one glass at a time.

Your diet should look like this:

  • Eat a couple of boiled eggs, a slice of cheese for breakfast. Wash off with green tea.
  • For lunch, you should have a tomato or grapefruit.
  • Treat yourself to a piece of boiled beef or liver for lunch.
  • For an afternoon snack, eat a carrot or a couple of small apples.
  • Prepare 200 grams of fish or boiled sausage for dinner.

Please remember to weigh the pros and cons before starting the diet.

protein foods for nutrition