Protein diet

Protein nutrition is a common food system that helps facing excess weight.As the name suggests, this diet is based on proteins.The amount of fat and carbohydrate decreased at the same time.As a result, the metabolic processes in the body change.He is forced to spend a lot of energy for energy.

Principles of protein nutrition

Protein is of great importance for proper functioning of the body.Muscular tissue, bodies, blood cells and immune bodies are formed from this substance.It is also included in the structure of the skin, hair and nail.

The main protein functions include the following:

1. Structured.Proteins are considered the basis for body construction.They are part of bones, hair, skin and muscles.
2. Metabolic and enzymatic.The basis of hormones and enzymes is pure protein or its combination with other elements.
3. Transportation.Proteins transport important elements for organs and cells.They include molecules, jones and useful substances.So Hemoglobin transmits oxygen into body cells.

Proteins are important for the proper functioning of the immune system.They provide reliable protection from infections.In addition, these substances support beauty and young people.This happens due to the renovation of elastin and collagen fibers.

Protein substances enter the human body from animal food.Includes many valuable amino acids that need a body.

Herbal proteins do not provide body amino acids.At the same time they are able to combine with other substances.This allows you to get a complete protein.

When missing protein in the body, metabolic disorders occur.The basic principle of protein nutrition is to complement the body with important substances that are needed for normal functioning.In a typical diet, the amount of protein is usually 12%.During the period of diets, this number increases significantly due to the reduction of the amount of fat and carbohydrates.

Features of protein nutrition

After a protein diet is quite simple.This is due to the possibility of adapting personal personal preferences and delicious wishes.

To achieve good results, you must observe the following features of the protein nutrition:

1. Write down the menu. To do this, you need to start keeping a food log.This can be made manually or use a special program.
2. Learn your protein entry. To do this, you should focus on your body weight.
3. Maintain a protein balance.The menu may include foods containing essential amino acids.
4. Control the lower boundary of the normal norm.Even outside the diet, the body must receive the required amount of protein.Average is 30 g.
5. Follow the biological value of the protein.It is best to give advantage to fresh meat, eggs and dairy products.At the same time, it is better to avoid processed food in the form of bacon, sausage and ham.
6. Combine proteins with plants and vegetables.The diet should contain a sufficient amount of vegetables, fruits and plants.

Benefits of the protein nutrition

The advantage of the protein nutrition is that it does not help not only solve excess weight, but also to achieve the following results:

1. Increase muscle mass. The combination of protein with power exercises is considered especially efficient.
2. Reduce the loss of muscle regarding age. Over the years, many people lose muscle mass.If you turn on your protein shakes in your menu, you will be able to prevent such losses.
3. Strengthen bones.The protein diet helps avoid the development of osteoporosis that is often found in women.This food system helps minimize risk by 69%.
4. Speed up wound healing. Eating protein foods normalize recovery processes after injury or operations.

Damage protein nutrition

Damage protein nutrition is that meat food can contain a lot of calories.Therefore, uncontrolled use of protein can cause weight gain.It is recommended to carefully count calories and avoid exceed the daily amount.

Heavy carbohydrate restrictions can represent serious stress in the body.Sugar retains the brain active.If you leave it completely, there is a risk of deteriorating mood and reduced concentration.

Lack of fibers in the diet and increased digestion protein causes constipation.To reduce the load on the kidneys, you have to drink a lot of fluids.The diet should include vegetables and plants.

Other disadvantages of protein nutrition include the following:

1. Increased load on the kidneys.When you consume a large amount of protein, oxidation of its elements - amino acids - causes the load on the kidneys.Also, such a nutritional system can lead to stones.
2. A threat to metabolic disorders. During the processing of amino acids, by-products are synthesized that interfere with fatty acid oxidation.If there is a large amount of fat in a diet, below oxidized substrates are accumulated in the body.They provoke insulin disorder and increase the risk of metabolic disorders.
3. Lack of vitamins and microelements. This risk is only relevant to strict, high protein diet.Therefore, nutritionists do not recommend completely excluding fruits, vegetables and cereals from your diet.If this is not possible, you should take additional vitamins.

Permitted and prohibited food on protein nutrition

To ensure that the protein nutrition for weight loss does not harm your body, you should follow these recommendations:

• Drink fluently enough - at least 2 liters;
• take multivitamine;
• Consume at least 1200 kcal per day.

The list of permitted foods on the protein diet includes:

• skinny fish;
• cover;
• Skinless poultry meat - The best is to give the advantage to chicken, Turkey;
• Milk products with low fatty dairy products;
• Seafood;
• Veal and beef;
• apples and citrus fruit;
• Cucumbers, tomato, cabbage;
• cereals;
• Whites;
• Mineral water, tea and coffee without added sugar.

Products that are prohibited on the protein nutrition are:

• Bakery;
• sweets;
• canned food;
• Fat dairy products;
• Semi-finished products;
• sweet fruit;
• Fruit juices, sweet carbonated drinks;
• Starchy vegetables;
• compotes;
• Sugar and its analogues.

The way of preparing food is not of little importance.He needs to cook, cook, baked.Do not fry food in oil or pours fat sauces on them.To improve the taste of the dishes, it is allowed to use plants, salt, soy sauce and pepper.You can also use lemon juice and balsamic vinegar.

Protein diet for pregnant women

During pregnancy, the need for protein groceries increases significantly.Most amino acids are spent on the development of a child.Many are sure that such a food system involves only serious restrictions.However, the protein diet for pregnant women involves the regulation of these diet substances.

During the baby wear period, it is recommended to eat up to 2-2.5 g of protein food on 1 kg weight.This means that daily intake should be about 100-120 g.

At the same time, other products must certainly be present in the diet.Fats and carbohydrates are required.They are needed for the full development of the child.At the same time, you should give up sugar, bread and pastries.

Each meal should contain only 1 serving of protein food.If there is a surplus from the amount of these substances, there is a risk of body overload with their slom products.This significantly increases the load on the liver and kidneys.

Contraindications for protein nutrition

Protein nutrition has contraindications in the following situations:

• Age for more than 45 years;
• inclination to form blood clots;
• kidney disease;
• pregnancy;
• Lactation.

Protein diet for weight loss: For me for the week

The weight diet for weight loss includes the following menu for the week.

1. Day

1. Breakfast:It can consist of a cottage or brown rice with chicken, you can drink tea or coffee.
2. Lunch:You can eat an apple.
3. Dinner:You can eat cooked breasts with a piece of entire grain bread.
4. Afternoon snacks:a little natural yogurt.
5. Dinner:May include poultry or fish with vegetable salad.

2. Day

1. Breakfast: You should eat yogurt and drink tea.
2. Lunch:Eat pair of boots without sugar or orange.
3. Dinner: You can eat beef or Turkey.Pearly vegetables are suitable as an attachment.
4. Afternoon snacks: You can drink kefir.
5. Dinner:Eat roast fish with vegetables.

3. day

1. Breakfast:It is worth eating 3 squirrels or cottages.Drinks include tea or coffee.
2. Lunch: You can use any fruit except banana.
3. Dinner:I have to make a meat soup.It is also suitable and Turkey with cooked brown rice.
4. Afternoon snacks:Eat an apple.
5. Dinner:It is worth eating wheels and beef.

4. Day

1. Breakfast:It can consist of a bucket of milk.
2. Lunch:May include grapefruit.
3. Dinner:It is worth eating asparagus and chicken fillets.
4. Afternoon snacks:You should have a glass of fermented roasted milk.
5. Dinner:May include vegetables and cooked fish.

5. Day

1. Breakfast:You should eat cooked chicken with cabbage salad and a cucumber.
2. Lunch:It can consist of apples and oranges.
3. Dinner:You should eat steam fish or vegetable soup.
4. Afternoon snacks: May include natural yogurt.
5. Dinner:Beef and vegetable salad will do.

6. Day

1. Breakfast:You should eat protein omelet and drink tea or coffee.
2. Lunch: Any citrus fruit will do.
3. Dinner:You can eat calf or chicken steak and vegetables.
4. Afternoon snacks:Worth drinking a glass of kefir.
5. Dinner:It can consist of roasted fish and salads.

7. Day

1. Breakfast: It's worth eating a cottage.He is also acceptable to drink tea or coffee.
2. Lunch:You can eat an apple.
3. Dinner:You can eat cooked beef and vegetable soup.
4. Afternoon snacks:Cheese.
5. Dinner:It can consist of poultry and vegetable salad.

If you follow this nutrition system, you should have 4-6 meals a day.The first meal should be half an hour after getting up.You have to dine 3 hours before going to bed.You need to drink 1.5 liters of water during the day.

Protein diet for 14 days: Me

If you plan to eat a weight loss for 14 days, you should focus on the next menu:

1. Food should be consumed 5-6 times a day.It is recommended to do this for the first time half an hour after getting up, last time - 3 hours before bed.Carbohydrates can be consumed 14 hours ago.
2. Breakfast can consist of serving complex carbohydrates.To do this, you will need 4 teaspoons of cooked cereals - oatmeal, buckwheat, brown rice.It is also acceptable to eat a piece of entire grain bread.In addition, eat some protein - 100 g of cooked fillet, 30 g of nuts, 1 egg, yogurt.
3. In the first half of the day you should eat fruit as a snack.The excellent option would be apples, mandarins or oranges.
4. In the afternoon, protein food should be combined with vegetables without starch.They include tomatoes, cucumbers, lettuce, cabbage.
5. It is recommended for seasonal salads with 30 g of plant fats.The remaining products are prepared without oil.

Recipes for protein nutrition

For such a food system, it was useful, protein nutrition recipes must be delicious and various.

Eggs Vest Soup

You will need it for this dish:

• 300 g of spinach;
• 400 g of chicken fillet;
• 2 eggs;
• 150 ml of milk;
• Spices, salt, parsley.

Preparation:

1. First, cook meat in 2 liters of water.
2. Then remove and cut into cubes.
3. Add chopped spinach in the broth and cook while nursing.
4. Pour the broth in Blender, add milk, meat and eggs and mix while creamy.
5. When serving, set the eggs cream soup with the parsley and the boiled egg.

Salad protein

To prepare the required:

• 3 eggs;
• 400 g of Chinese cabbage;
• 1 chicken fillet;
• 1 cucumber.

To fill fuel:

• salt;
• Natural yogurt;
• Mustard.

Preparation:

1. Grind all ingredients.
2. Mix the ingredients to overflow into a separate bowl.
3. Pour the mixture in salad and stir well.
4. Before serving, the protein salad can be sprinkled with lemon juice.

Protein ice cream

To prepare the required:

• 1 Package of a cottage with low fatty cheese;
• half orange;
• 1 apple;
• Vanilla.

Preparation:

1. Cut the orange and the apple into slices.
2. Mix the fruits with the cottage cheese.
3. Add a little vanilla and win until smooth.
4. Place in the freezer for 30 minutes.The finished dessert tastes like a poppit.

Exit of Protein Diet

To record the results obtained, it is necessary to get out correctly from the protein diet.

To do this, it is recommended to follow the following rules:

1. Within 2 weeks after the end of the diet, you should give up sweets and heavy foods.In this case, the preferring should be given to light meals.If it is difficult to do without sweets, you can add a spoon of honey to your oatmeal.
2. Drink unsweetened tea.You have to eat cereals and milk products with little fat.
3. For lunch it is recommended to eat vegetables and skinny meat.Excellent options would be fish, beef, chicken.You can also eat various peppers.It is also useful to eat fruits.You can choose green or herbal tea for drinks.Eggs are great.
4. Dinner can be quite light.A good option would be herbal salad with a boiled egg or a piece of meat.If you feel strong hunger before going to bed, you should drink 250 ml of weak fat kefir.
5. Among the sweets you need to give the advantage of honey and fruit.It is also acceptable to eat yogurt.In any case, such products should be consumed in the first half of the day.

Protein DIEION: Nutritionist reviews

Reviews of Nutritionists about the protein nutrition for weight loss are positive:

1. "The main advantage of such a diet is a feeling of satiety that provides. At the same time, protein food quickly eliminates excess weight. Disadvantages include the risk of losing skin elasticity and damaged kidney function."
2. "Each dietary restrictions must be treated very responsible. Diet should not completely exclude vegetables and fruits. In this case, it will not be possible to lose weight without health harm."

The protein diet is a popular food system that helps to remove surplus weight and filling the body with vital energy.To achieve good results and avoid negative consequences, you must strictly adhere to the Nutritionist recommendation.Before following a diet, be sure to read the contraindication list.