Protein diet for weight loss: menu for a week

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 great. The protein diet does an excellent job, that is, weight loss for women is quick 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 necessary for a balanced diet.

With such a diet, protein accumulates 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 draw energy from somewhere, which means that it will begin to waste 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, while it does not harm the body, and extra pounds will be lost.

Basic Rules

However, a protein diet, like many others, has its own rules that should 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, complemented by physical exercise, fitness guarantees success. This option is especially suitable for young and energetic women.

Recommended diet for weight loss

It is necessary:

• Draw up one definite scheme 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 do not eat before bedtime.
• Drink plenty of water.

It is necessary to leave the protein diet gradually, slowly returning 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 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 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 whole grain bread, freshly brewed coffee without added sugar (tea, water). Breakfast: 1 orange. Lunch: soup from lean fish without potatoes, mushrooms baked with vegetables, protein shake. Afternoon snack: 2 thin slices of low-fat cheese. Dinner: vegetable 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, freshly brewed coffee without 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 without added sugar (tea, water). Breakfast: Citrus fruits - 3-4 tangerines 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 omelet with 2 loaves, freshly brewed coffee without added sugar (tea, water). Breakfast: 2 pcs of kiwi. Lunch: soup without potatoes with beef or veal meatballs (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): whites of 2 chicken eggs, c / c dark bread, freshly brewed coffee without 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. It is allowed to add a sweetener (xylitol, stevia). Dinner: chicken breast 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 without added sugar (tea, water). Breakfast: 2 slices of pineapple or citrus fruits. Lunch: vegetable soup with chicken yolks, protein omelet with tomatoes, protein shake. Afternoon 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 intense physical activity and workout in the gym) usually leads to rapid weight loss. It is possible to lose about 6 kg in 7 days.
• Protein is essential for the repair of all cells in the body, not just muscle cells. Skin, nails, hair, 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 high in protein stimulates the growth and maintenance of muscle mass.

Minuses:

• 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 sticking to your diet. This will avoid various side effects and possible complications.
• It should also not be forgotten that any change in diet is a burden on the entire body. After all, when deciding to lose weight, we always refuse something, and the body begins to receive less vitamins and minerals it needs.
• A protein diet and its unbalanced diet can negatively affect the condition of the skin and hair of women, reduce energy and have problems with the nervous system - everything is purely individual. Therefore, you can follow a protein diet for no more than 2 weeks, and repeat 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 that are high in protein and low in fat. Consider the following tips to make 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 candy, fat-free crackers and biscuits, starchy cereals (white rice), and white bread. Cereals are made from whole grains.
3. Dairy products - low fat or non-fat.
4. High protein 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 in a lot of oil, use cooking spray or simmer with water.
6. Choose cooking methods that keep fat to a minimum. Such as steaming, frying in a non-stick pan, or grilling.
7. Choose lean proteins such as 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 products and meat.

Snacks and snacks

• Low-fat cheese - 50 calories, 2 g fat, 6 g protein.
• 180 glow fat yogurt - 140 calories, 0 g fat, 7 g protein.
• Hard-boiled eggs - 78 calories, 5 g fat, 6 g protein.
• Spread 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;
• lean beef;
• whey protein (powder);
• egg whites.

Short Term Diet

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

Protein makes the diet 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 need to limit salt in the diet, forget about sweets and unnatural seasonings like ketchup and mayonnaise.
• Soups, salads and stews are seasoned with vegetable oil only.
• The products on the menu do not change to similar ones; it is forbidden to rearrange meals in 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 vegetable (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, herbal can be.

Afternoon snack:125 g low-fat cottage cheese (no additives), a glass of rosehip broth or citrus juice.

Dinner:

• 2 soft-boiled eggs, warm salad of boiled broccoli and green beans;
• 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 bed: 125 ml low-fat yogurt.

Beet Cleansing Salad Recipe

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

Nutritionist recommendations

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 a lot of essential amino acids and the human body assimilates them quite well.
• But not every protein is good for you. In nature, there are about one and a half hundred amino acids that make up proteins. For a person, two dozen amino acids are enough, 12 the human body is able to synthesize on its own, and 8 amino acids are constantly received with food.
• Because, how many amino acids a protein contains, its biological value depends. 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 absorbed almost completely - 92-100%. Proteins of fresh and sour milk are close to this. They are assimilated by 80–90%. These proteins can replace those proteins that the body lacks.

The largest amount of protein contains:

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

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

Meat

• beef;
• venison;
• horsemeat;
• rabbit meat;
• turkey;
• duck;
• a hen.

Low-fat fish

• pollock;
• hake;
• carp;
• zander.

Source of plant proteins

• soy;
• corn;
• beans;
• peas;
• peanut.

Of cereals, buckwheat contains the most protein.

Mushrooms

• boletus;
• white;
• chanterelles;
• Champignon.

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

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

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

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

There are countless diets in the world, of which there are more and more every year. This makes it possible for each person to choose a dietary food for himself, which is mostly suitable for his lifestyle.