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Protein diet to lose weight: a week's menu

Many women take care of their figure. They sit on numerous diets, exercise, and try to adhere to proper nutrition. All for the sake of looking good and feeling good. The protein diet does an excellent job, that is, weight loss for women is fast and comfortable.

The essence of protein nutrition

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

With such a diet, proteins accumulate in the body, however, there will be a lack of carbohydrates and fats, which are the main sources of energy. The body will not receive the necessary carbohydrates and fats, but it will need to extract energy from somewhere, which means that it will start wasting the stored fats. These are exactly the fat deposits you need to get rid of.

In theory, the image is not very nice. However, in practice, this diet works very well, although it does not harm the body and the extra pounds will be lost.

Basic rules

However, a protein diet, like many others, has its own rules that must be followed, if not observed, weight loss will be ineffective. It should be remembered that flour products and confectionery products are categorically contraindicated. Avoid sweets for a slim figure.

Any diet gives more effective results if it is followed in combination with exercise. Strict adherence to a protein diet, supplemented with exercise, fitness guarantees success. This option is especially suitable for young and energetic women.

Recommended diet to lose weight

It is necessary:

  • Come up with a definite outline and follow it to the end.
  • You cannot make changes or change products. Otherwise, you will not achieve the necessary results, while further loading the body.
  • You should eat at the same time and not eat before going to bed.
  • Drink plenty of water.

It is necessary to stop the protein diet gradually, gradually returning your diet to the usual menu.

Protein diet: menu for 7 days

Table: as an option to lose weight for 7 days. If desired, the menu can be extended by 14 days.

FIRST DAY In the morning (no later than 45 minutes after waking up): bran bread or toast, warm boiled chicken eggs, freshly brewed coffee without added sugar (tea, water).

Breakfast: 1 large apple (don't go for too sweet varieties).

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

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 whole wheat bread, fresh coffee with no added sugar (tea, water).

Breakfast: 1 orange.

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

Snack: 2 thin slices of skim cheese.

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

Breakfast: Citrus (1 grapefruit or 2 small oranges).

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

Snack: low-fat kefir.

Dinner: cottage cheese casserole + 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, fresh coffee with no added sugar (tea, water).

Breakfast: Citrus - 3-4 mandarins or 1 orange.

Lunch: okroshka (vegetables without potatoes, low-fat sour cream, protein), 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, fresh coffee without added sugar (tea, water).

Breakfast: 2 pieces of kiwi.

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

Snack: fermented baked milk.

Dinner: vegetable salad with protein from 2 chicken eggs.
SIXTH DAY Morning (no later than 45 minutes after waking up): whites of 2 chicken eggs, c / c black bread, freshly brewed coffee without added sugar (tea, water).

Breakfast: citrus to choose.

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

Snack: low-fat cottage cheese sprinkled with cinnamon. It is allowed to add a sweetener (xylitol, stevia).

Dinner: baked chicken breast with vegetables.
SEVENTH DAY Morning (no later than 45 minutes after waking up): low-fat cottage cheese, c / c black bread, freshly brewed coffee without added sugar (tea, water).

Breakfast: 2 slices of pineapple or citrus.

Lunch: vegetable soup with chicken yolks, protein omelette with tomatoes, protein shake.

Snack: kefir 1, 5% fat.

Dinner: lean fish or steamed fish cakes.

The benefits and harms of dieting

Pros:

  • Eating a high protein diet for both women and men (in the absence of vigorous physical activity and exercise at the gym) generally leads to rapid weight loss. A weight loss of about 6 kg is possible in 7 days.
  • Protein is essential for the repair of all cells in the body, not just muscle cells. Skin, nails, hair, and bone tissue 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.

Disadvantages:

  • Of course, it is foolish to deny that with protein nutrition the load on the body will be heavy. Therefore, it is best to consult your doctor or dietitian before following your diet. This will avoid various side effects and possible complications.
  • Nor should it be forgotten that any change in diet is a burden on the whole body. After all, when we decide to lose weight, we always reject something and the body begins to receive fewer vitamins and minerals than it needs.
  • A protein diet and its unbalanced diet can negatively affect the condition of the woman's skin and hair, reduce energy and solve problems of the nervous system, everything is purely individual. Therefore, you can follow a protein diet for no 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.

Recommendations for choosing products

The above guidelines are a starting point for choosing foods high in protein and low in fat. Consider the following tips for making healthy choices:

  1. Choose whole, natural foods that are minimally processed, including healthy fruits and vegetables.
  2. Avoid foods with low nutritional value such as sweets, nonfat crackers and crackers, starchy cereals (white rice), and white bread. Cereals are made from whole grains.
  3. Dairy products: low-fat or fat-free.
  4. High protein nuts and seeds. However, to minimize fat, limit its use to 30 grams. or less per day.
  5. Instead of deep frying, use cooking spray or simmer with water.
  6. Choose cooking methods that keep fat to a minimum. Like steaming, frying in a nonstick skillet, or grilling.
  7. Choose lean proteins like fish and white poultry. You will need to remove the skin from the poultry and trim all visible fat from the meat.
  8. Use fresh herbs, Dijon mustard for flavor. Replace mayonnaise with low-fat sour cream, apple cider vinegar.
  9. For shopping, there is a local farmers market, which guarantees a higher quality of seasonal produce and meat.
low-fat cheese during a protein diet

Snacks and snacks

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

List of popular low-fat proteins

  • Chicken Turkey;
  • fish (for example, tuna and salmon), other shellfish;
  • cottage cheese and other low-fat dairy;
  • lean beef;
  • whey protein powder);
  • egg whites.
breakfast with protein diet

Short-term diet

A short-term fast protein diet has quickly become popular among women, because in 3 days you can get rid of 1. 5-2. 5 kilograms, dry your body and remove excess fluid from the body.

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

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

Sample menu

First breakfast:tea or coffee, 1 toast (no more than 40 g) of protein bread with cheese.

Lunch:50 g of cottage cheese, 30 g of nuts, fruit 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 meat, stewed with white cabbage, carrots and onions, a glass of tea, it can be herbal.

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

Dinner:

  • 2 soft-boiled eggs, warm boiled broccoli and green bean salad;
  • 100-150 g of boiled or baked fish, two tomatoes or pumpkin puree;
  • 150 g of boiled chicken breast, beet salad with prunes.
  • One hour before going to bed: 125 ml of low-fat yogurt.
Cleansing beetroot salad with a protein diet

Beet Cleaner Salad Recipe

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

Nutritionist recommendations

An adult needs to consume 70 to 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 the human body assimilates them quite well.
  • But not all protein is good for you. In nature, there are about one hundred and a half amino acids that make up proteins. For one person, two dozen amino acids are enough, 12 the human body is capable of synthesizing on its own, and 8 amino acids are constantly received from food.
  • Because how many amino acids a protein contains, its biological value depends. The most important are beef, soy, and fish. It is desirable that these products were 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%. The proteins in fresh and sour milk are close to this. They are assimilated by 80 to 90%. These proteins can replace the proteins that the body lacks.
protein rich foods

The highest amount of protein contains:

  • meat;
  • cheese;
  • nuts and legumes;
  • mushrooms;
  • bread;
  • dairy products.

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

chicken on a protein diet

Meat

  • cow meat;
  • Deer;
  • horsemeat;
  • Rabbit meat;
  • Turkey;
  • Duck;
  • a chicken.

Low fat fish

  • pout
  • hake;
  • tent;
  • pikeperch.

Source of vegetable proteins

  • soy;
  • corn;
  • Beans;
  • peas;
  • peanut.

Of the cereals, buckwheat contains the highest amount of protein.

Mushrooms

  • ticket;
  • White;
  • chanterelles
  • Mushroom.

However, it is worth remembering that it is better not to collect them yourself, but to buy canned only from a reliable manufacturer, otherwise you can harm your health.

If the diet is low in protein, the body begins to waste accumulated amino acids. The muscles are the first to suffer. Therefore, a person with amino acid deficiency feels weak and appears exhausted.

Why a Protein Diet is Good for You and Why We Eat Protein

  1. Obtain useful amino acids for the construction of our organism.
  2. Greater amounts of protein are needed to build muscle.
  3. Protein digestion tends to require more energy (also known as the thermal effect of nutrition).
  4. Improve health.
  5. Control hunger: Protein (protein) provides a higher level of satiety.
  6. Lose weight and keep the weight under control.

There are countless diets in the world, of which there are more each year. This allows each person to choose a diet food for himself, which is mostly suitable for his lifestyle.