Protein diet for weight loss: menu for a week

High quality carbohydrates for breakfast, a light and nutritious lunch, a generous protein dinner with a rough fiber of legumes or vegetables - a protein diet for weight loss is built on such principles.A menu for a week, a list of protein products and sensible nutritional advice that you will find in this article.

What is a protein diet for weight loss?

The main postulates of the protein diet

The classic diet on proteins to reduce weight and improve the number lasts 2 weeks.The abridged option is 1 week.In the best case, you can go from 4 to 8 kg.The diet is based on a split diet.You will have to eat a little, but every 3 hours.It is important to prevent excess calories in food and famine.Each part is moderate.If you don't know your standard, focus on the volume of your hands.Both without harming the silhouette, you can eat exactly as much food it would suit your palms.It is advisable to eat 5 to 6 times a day and not to eat at night.It is such a schedule is better for weight loss and health.

The main food products

When proteins are present in the fractional menu, the risk of eating too much the problem decreases.In the diet, it is advisable to rely on weak meat in terms of fog, fish and seafood, natural cottage cheese, tofu cheese, dairy products, eggs.It is impossible without carbohydrates.Only simple carbohydrates should be limited.They are also called fast carbohydrates.Correct carbohydrates in the menu must be present.In addition, it is preferable to give preferences to these carbohydrate products which have the lowest GI (glycemic index).

How to organize protein nutrition?

A competent deficiency of fats and carbohydrates in the food offers the effect of the combustion of fats.It is not desirable to include flour products, confectionery and potatoes in the menu.It is good to eat clearly in the calendar, not at night.It is important to observe the correct consumption regime.Subsequent teas, plant drinks and clean water are welcome.Try to eat all carbohydrates before lunch, after 6 p.m. - only low -calorie nutrition.After lunch, it is better than non-Madady vegetables, citrus, apples.

It is useful to cook in a steam method, cook products or use a slow cooker.Instead of ketchup and mayonnaise, get used to drinking salt, pepper, soy sauce, balsamic vinegar and aromatic herbs.Raise the dishes from lemon juice.

Squirrel regime without hunger

You will certainly feel all the advantages of a protein diet.One of them is the lack of hunger attacks.When a person has a brutal appetite, this is due to changes in the level of insulin in the body.In hormonal insulin, an important role in the division of glucose that you obtain from simple sugars, such as pastries and various confectionery products, as well as complex carbohydrates, such as vegetables, cereals, cereals.When there is no failure for insulin, it is not produced by the pancreas.The level of blood sugar is optimal, so there are no strong hungry attacks.

The duration of the protein diet

It is important to know that the high profile power supply system should not stretch for a long time.Of course, this is a generous diet from the point of view of drying the body, but it cannot be practiced more than 2 to 4 weeks.A strict version of the protein diet is associated with a critical deficiency of carbohydrates in the body.The role of carbohydrates cannot be underestimated, they are also important for health.

Possible damage to the protein diet

Frequent errors of a high diet

Analyzing someone else's experience, you can avoid many problems.These gaps often allow those inexperienced:

• Insufficient consumption of vegetables and fruits - do not limit them much, because from these products, you will obtain precious fibers;
• Little fat consumption - without them, the assimilation of beauty vitamins, namely vitamin A and E, is complicated (this does not refer to fatty foods, but to the consumption of fat in the form of vegetable oil, chocolate, nuts);
• An indefinite volume of portions (if you apply the same parts each time, it will be possible to vary the amount of food and monitor the reception of calories, easily obtain the aim of maintaining or reducing weight);
• non-power in nutrition (discipline and nutrition by the clock guarantee the accuracy of the diet and eliminates the risk of disturbances);
• There is no variety in the diet (you should make a menu for the body to receive the entire spectrum of vitamins and minerals);
• The habit of delighting you with sweet (it is better to learn immediately that the desire for a delicious needs to moderate, otherwise the old bad habits will gradually return to the place).

Why is a protein diet dangerous?

Most complications are faced with people with health defects or due to poor organization of the diet.We list the main health risks:

• Digestive problems, discomfort in the gastrointestinal tract - fiber deficiency;
• The effect of dehydration, a bad complexion - due to the exhaustion of glycogen reserves, which is responsible for the saturation of tissues with humidity;
• General weakness, decrease in brain effectiveness - discomfort in the context of a lack of glucose, this substance is important for mental activity;
• Increase the acidity of the urine, the growth of kidney stones - the consequences of excess protein in nutrition;
• By reducing insulin production, dysfunctions in metabolism, the appearance of a tendency to an excessive mass, despite the low consumption of carbohydrates.

Protein standard

The body needs protein.We are not talking about pure protein, but protein foods.Every day, you need to get at least 40 g, a maximum of 120 g of protein.On a diet, proteins are used by the following principle.Supplied with a sedentary lifestyle, 1 kg relies on 0.97-1.07 g of protein.If physical activity is high with strength training, numbers increase-12-1.7 g of protein should come from 1 kg of mass.For example, for an average woman with 55 kg of body weight, the optimal daily quantity is 55 g of protein.

Slimming protein products

We list the best protein foods for effective drying of the body:

• Chicken breast - One of the favorite products of bodybuilders, a good source of protein;
• The beef and the low -fat veal - also include proteins;
• different varieties of fish and seafood;
• Eggs (some advise using more protein more than whole eggs with yellow);
• low fat cheeses;
• Small Milk products;
• Low -fat cheese;
• serum protein;
• Animal offers - liver, heart, language;
• Fat yogurt, kefir, milk, tofu, cottage cheese.

In addition to protein products, others are necessary:

• salad, green, cucumbers, peppers, cabbage, tomatoes;
• almonds, peanuts;
• vegetable oils (olive examples, sesame, linen oils, it is advisable to take 1-2 tablespoons of linseed oil per day);
• Appropriate whole grain bread products.

Protein diet restrictions

On a protein diet, it is not desirable to use the following elements:

• Sweets - cookies, cakes, very sweet fruits;
• Butter, potatoes, heavy accompaniment dishes;
• Pasta, ordinary bread products, fried food;
• Ketchup, mayonnaise;
• canned food and semi-finished products;
• oily dairy products;
• Sugar and sugar - substitutes.

Additional measures for the protein diet

To avoid a dangerous deficiency of vitamins, select a complex of bridge vitamins in its own right and take fish oil.It is also important for a beautiful dried silhouette to play sports and throw away all bad habits.Pay attention to illustrations, which represent protein products to dry the body.

Ideas to compile a weekly protein diet menu

Breakfast on a protein diet

The following dishes and foods are good in the morning:

• Egg whites, spinach;
• oatmeal, cinnamon;
• Low -fat cottage cheese, dried apricots;
• yogurt;
• Oat cookies, kefir;
• egg protein omelet;
• brown rice, chicken, vegetables;
• chicken omelet, toasted bread;
• buckwheat in milk;
• cabbage salad, boiled chicken;
• tomato, buckwheat, omelette;
• cucumber, salad, fish salmon;
• beef, beans;
• Beijing, buckwheat, liver;
• milk, toast, eggs;
• Egg salad, cabbage, chicken, brown rice;
• Syrniki;
• buckwheat, meat sauce;
• Vegetable salad with rabbit meat;
• Cottage cheese omlet, brown rice;
• Apple, yogurt, mushrooms;
• bread, eggs;
• protein salad, brown rice dish;
• Oats porridge with dried fruits and nuts;
• salad leaves, tomatoes;
• Hamlet with ham;
• Beef, peas, sauerkraut;
• Cottage cheese, apple;
• orange and eggs;
• Fruit salad, yogurt;
• Apple and oatmeal;
• Omlet with tomatoes;
• meat and carrots;
• Coffee or tea - drinks without additives;
• milk, coffee in milk;
• Apple, grain chalet cheese, sure cream;
• Kéfir with sound, berries;
• Oat, apple;
• apple, turkey;
• Skim milk, cookies;
• Eggs with green vegetables, milk;
• omelette, slightly salty salmon;
• omelet, cheese;
• Omelette with green, apple, grapefruit vegetables;
• Low cheese, vegetable salad;
• apple, avocado, eggs;
• apple, egg, cheese eggplant;
• Chicken liver, onion, apple;
• Beef and grapefruit.

Lunch squire menu

For the second breakfast, these options are suitable:

• steam or boiled chicken breast;
• nut;
• Leaf salad with Brynza;
• sauerkraut;
• citrus or other fruits, for example, an apple;
• Syrniki;
• tomatoes;
• fruit salad;
• Apple Freesh;
• oat cookies, tea;
• baked apple;
• Apple-Apelsin Freesh, oat cookies;
• Breath of cottage cheese;
• Cookies with milk;
• Rice porridge;
• carrot salad;
• Kitchen and egg.

Hearty lunch in the protein menu

For lunch, prepare these dishes:

• vegetable soup, meat;
• chicken, bread;
• vegetables, beef;
• pink salmon, asparagus;
• brown rice, turkey;
• Asparagus, chicken net;
• bread, fish;
• cooked vegetables and beans;
• Beef soup vegetable, bread;
• Bouting on vegetables, bread;
• Türkiye and cabbage;
• meat soup, vegetable dish;
• beef vegetable stew;
• Veal, fuel salad of the cucumber;
• Veal meat, vinaigrette;
• Fish soup, a vegetable dish;
• sauerkraut, beef;
• chicken soup, celery;
• egg, turkey soup, broccoli;
• Caillus saucepan, beef, vegetable salad;
• salad, broth on vegetables;
• zucchini, herbs, beef meat;
• Fish soup, egg;
• meat stew;
• Cooked cabbage, veal meat;
• tomatoes, turkey, buckwheat;
• Vegetable salad, soup with a photo;
• Fish grill, cooked eggplant;
• seafood, vegetable salad;
• Vegetable stew, turkey ears.

Snack on the protein diet

For an afternoon snack, take the following options:

• baked apple;
• blanc cheese;
• beans;
• low fat fish;
• yogurt;
• Kéfir and cheese cakes;
• blanc cheese;
• milk;
• Ryazhenka;
• Apple Freesh;
• hard eggs;
• Breath of cottage cheese;
• orange, cheese cakes;
• Greek yogurt;
• coffee with milk, egg;
• oat cookies, milk;
• vinaigrette;
• apple;
• Green tea and cheesecake;
• orange.

Options for a light dinner on the protein diet

For food in the evening, take:

• Vegetable salad, fish;
• cabbage salad, beef;
• vegetables and fish;
• Vegetable salad, beef;
• Türkiye, vegetables;
• boiled lamb;
• sea fish;
• kefir;
• vegetable broth;
• Fish with herbs;
• protein salad;
• curded saucepan;
• chicken, onions;
• cucumber, salmon;
• breast, vegetables;
• Fish meatballs, vegetables;
• Apple in the oven, cheese cakes;
• cucumber, boiled beef;
• Fish chops;
• Omelet, cauliflower;
• beef, tomato juice;
• seafood, beans;
• calf, carrots, cabbage;
• Lying.

It is also recommended to have a glass of kefir at night.

Gently leave the protein diet, gradually reconstructing your diet.There is also a white separate fruit diet, a weekly diet of protein-vegetable and a light protein-vitamin diet today are unpopular today.If you like protein nutrition, try the ducan diet and the Robert Atkins diet.