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Protein diet to lose weight: menu for a week

High quality breakfast carbohydrates, a light and nutritious lunch, an abundant protein dinner with a rough fiber of legumes or vegetables: a protein diet to lose weight is based on such principles.A menu for a week, a list of protein products and sensitive nutrition tips that you will find in this publication.

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What is a protein diet to lose weight?

The main postulates of the protein diet

The classic protein diet to reduce weight and improve the figure lasts 2 weeks.The abbreviated option is 1 week.In the best case, it can fall from 4 to 8 kg.The diet is based on the fractional diet.You will have to eat a little, but every 3 hours.It is important to prevent excess calories in diet and hunger.Each portion is moderate.If you do not know your norm, grant in the volume of your hands.In a moment without damage to the figure, you can eat exactly as much food as one would fit in your palms.It is advisable to eat 5-6 times a day and not eat at night.It is a schedule like that is better for weight loss and health.

The main diet products

When proteins are present in the fractional menu, the risk of excessive eating decreases.In the diet, it is advisable to rely on low -fat meat, fish and shellfish, natural cottage cheese, tafu cheese, dairy products, eggs.It is impossible without carbohydrates.Only simple carbohydrates must be limited.They are also called fast carbohydrates.The correct carbohydrates in the menu must be present.In addition, it is better to give preference to those carbohydrate products that have the lowest GI (glycemic index).

How to organize protein nutrition?

A competent deficiency of fats and carbohydrates in the diet provides the effect of fat burning.It is not desirable to include flour, confectionery and potato products in the menu.It is good to eat clearly on the schedule, not at night.It is important to observe the correct consumption regime.The oninarized teas, herbal drinks and clean water are welcome.Try to eat all carbohydrates before lunch, after 6 pm, only low heat nutrition.After lunch, it is better than the vegetables that are not malic, citrus, apples.

It is useful to cook in a steam method, bake products or use a slow cooking pot.Instead of ketchup and mayonnaise, getting used to drinking salt, pepper, soy sauce, balsamic vinegar and aromatic herbs.Stir the lemon juice dishes.

Hunger squirrel diet

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

The duration of the protein diet

It is important to know that the high profile energy system should not be stretched for a long time.Of course, this is an abundant diet in the point of view of drying the body, but you cannot practice more than 2-4 weeks.A strict version of the protein diet is associated with a critical carbohydrate deficiency in the body.The role of carbohydrates cannot be underestimated, they are also important to health.

Possible damage to protein diet

Frequent errors of a high continued diet

Analyzing another person's experience, you can avoid many problems.These deficiencies often allow without experience:

  • Insufficient consumption of vegetables and fruits: it does not limit them much, because of these products it will obtain a valuable fiber;
  • Little fat consumption: without them, the assimilation of beauty vitamins, namely, vitamin and e, is complicated (this does not refer to fatty foods, but to the consumption of fats in the form of vegetable oil, chocolate, nuts);
  • An indefinite portion volume (if apply the same portions, will be possible to vary the amount of food and monitor calorie reception, easily achieving the purpose of maintaining or reducing the weight);
  • No power in nutrition (discipline and nutrition by the clock ensures the correction of the diet and eliminates the risk of interruptions);
  • There is no variety in the diet (it must make a menu so that the body receives the entire spectrum of vitamins and minerals);
  • The habit of delighting in sweet (it is better to learn immediately than the desire of a delicious one needs to moderate, otherwise, the old bad habits will gradually return to the place).

Why is a protein diet dangerous?

Most complications face people with health defects or due to inadequate diet organization.We list the main health risks:

  • digestive problems, discomfort in the gastrointestinal tract, fiber deficiency;
  • The effect of dehydration, the bad tone of the skin, due to the exhaustion of glycogen reserves, which is responsible for tissue saturation with moisture;
  • General weakness, a decrease in brain effectiveness - discomfort against the context of lack of glucose, this substance is important for mental activity;
  • increasing the acidity of urine, the growth of renal stones, the consequences of excess protein in nutrition;
  • Reduction of insulin production, malfunction in metabolism, the appearance of a tendency to a set of excess mass, despite the small carbohydrate consumption.

The protein standard

The body needs protein.We are not talking about pure proteins, but protein foods.Every day you need to obtain at least 40 g, a maximum of 120 g of protein.In a diet, proteins are used by the following principle.Provided to a sedentary lifestyle, 1 kg depends on 0.97-1.07 g of protein.If physical activity is high with strength training, then the numbers increase 1.2-1.7 g of protein should come in 1 kg of mass.For example, for an average woman with 55 kg of body weight, the daily optimal amount is 55 g of protein.

Slimming protein products

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

  • Chicken breast: one of the favorite products of bodybuilders, a good source of protein;
  • beef and low -fat veal: They also include protein;
  • different varieties of fish and shellfish;
  • Eggs (some advise to use more proteins more than whole eggs with yolk);
  • low fat cheeses;
  • SOUR -MILK PRODUCTS;
  • low -fat cabin cheese;
  • serum protein;
  • Stripped animal - liver, heart, tongue;
  • Yogurt Foundfound, kefir, milk, tofu, cottage cheese.

In addition to protein products, others are needed:

  • Salad, vegetables, cucumbers, peppers, cabbage, tomatoes;
  • almonds, peanuts;
  • Vegetable oils (examples-olive, sesame, flaxseed oils, it is advisable to take 1-2 tablespoons of flaxseed oil per day);
  • Adequate integral bread products.

Protein diet restrictions

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

  • Sweets: cookies, cakes, very sweet fruits;
  • butter, potatoes, heavy garrisons;
  • Pasta, ordinary bread products, fried foods;
  • Ketchup, mayonnaise;
  • canned food and semi -final products;
  • oily dairy products;
  • Sugar and sugar -sustutes.

ADDITIONAL MEASURES FOR PROTEIN DIET

To avoid a dangerous vitamin deficiency, select a complex of complete planting vitamins and take fish oil.It is also important that a beautiful dry figure practices sports and throws all bad habits.Pay attention to illustrations, which represent protein products to dry the body.

Ideas to compile a weekly protein diet menu

Breakfast in a protein diet

The following dishes and food are good in the morning:

  • egg whites, spinach;
  • oatmeal, cinnamon;
  • Low fat cheese, dry apricot;
  • yogurt;
  • Oat cookies, kefir;
  • Tortilla made of egg proteins;
  • Brown rice, chicken, vegetables;
  • omelette with chicken, toast;
  • Sarracene wheat in milk;
  • cabbage salad, boiled chicken;
  • Tomato, Saracen Wheat, omelette;
  • cucumber, salad, fish salmon;
  • beef, beans;
  • Beijing cabbage, Sarracene wheat, liver;
  • milk, toast, eggs;
  • Egg salad, cabbage, chicken, integral rice;
  • Syrniki;
  • Sarracene wheat, meat sauce;
  • vegetable salad with rabbit meat;
  • Umbilia with cottage cheese, integral rice;
  • Apple, yogurt, fungi;
  • bread, eggs;
  • Protein salad, comprehensive rice plate;
  • oatmeal with fruits and dried nuts;
  • Salad leaves, tomatoes;
  • Hamlet with ham;
  • beef, peas, chucrut;
  • cottage cheese, apple;
  • orange and eggs;
  • Fruit salad, yogurt;
  • Apple and Avena;
  • UJeta with tomatoes;
  • meat and carrots;
  • coffee or tea: drinks without additives;
  • milk, coffee in milk;
  • Apple, cottage cheese, sour cream;
  • Kefir with bran, berries;
  • oatmeal, apple;
  • Apple, Türkiye;
  • skim milk, cookies;
  • Eggs with vegetables, milk;
  • omelette, slightly salty salmon;
  • omelette, cheese;
  • Tortilla with vegetables, apple, grapefruit;
  • low cheese, vegetable salad;
  • apple, avocado, eggs;
  • apple, egg, eggplant with cheese;
  • Chicken liver, onion, apple;
  • beef and grapefruit.

Escudería Menu Lunch

For the second breakfast, these options are adequate:

  • steam or boiled chicken;
  • balls;
  • Leaf salad with Brynza;
  • sauerkraut;
  • citrus or other fruit, for example, an apple;
  • Syrniki;
  • tomatoes;
  • fruit salad;
  • Apple Freesh;
  • oat cookies, tea;
  • baked apple;
  • Apple-Papelsin Freesh, oat cookies;
  • Cottage cheese;
  • Milk cookies;
  • rice porridge;
  • Carrot salad;
  • Cooking and egg.

Abundant lunch in the protein menu

For lunch, prepare these dishes:

  • vegetable soup, meat;
  • Chicken, bread;
  • vegetables, beef;
  • Pink salmon, asparagus;
  • Rice Brown, Turkey;
  • asparagus, chicken fillet;
  • bread, fish;
  • stewed vegetables and beans;
  • Vegetable resoping soup, bread;
  • broth on vegetables, bread;
  • turkey, stewed cabbage;
  • Meat soup, vegetable plate;
  • vegetable stew;
  • veal, cucumber salad;
  • veal meat, vinaigrette;
  • fish soup, a plate of vegetables;
  • chucrut, beef;
  • Chicken soup, celery;
  • Egg, turkey soup, broccoli;
  • Cujada pan, beef, vegetable salad;
  • salad, broth on vegetables;
  • Zucchini, herbs, meat meatballs;
  • fish soup, egg;
  • meat stew;
  • Guisado cabbage, veal meat;
  • Tomatoes, turkey, Sarracene wheat;
  • vegetable salad, soup with a photo;
  • Grill fish, stepwall;
  • seafood, vegetable salad;
  • Vegetable stew, turkey ears.

Protein diet snack

For a snack in the afternoon, take the following options:

  • baked apple;
  • cottage cheese;
  • beans;
  • low fat;
  • yogurt;
  • kefir and cheese cakes;
  • cottage cheese;
  • milk;
  • Ryazhenka;
  • Apple Freesh;
  • boiled eggs;
  • Cottage cheese;
  • orange, cheese cakes;
  • Greek yogurt;
  • coffee with milk, egg;
  • oat cookies, milk;
  • vinaigrette;
  • apple;
  • Green tea and cheese cake;
  • orange.

Options for light dinner on protein diet

For food at night, 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;
  • curd casserole;
  • Chicken, onion;
  • cucumber, salmon;
  • Breast, vegetables;
  • fish meatballs, vegetables;
  • baked apple, cheese jars;
  • cucumber, boiled meat;
  • fish chops;
  • tortilla, cauliflower;
  • beef, tomato juice;
  • seafood, beans;
  • veal, carrots, cabbage;
  • Chicken chops.

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 separate fruit diet, a weekly-vegetable protein diet and a light diet of vitamin protein today are unpopular today.If you like protein nutrition, try Ducan's diet and Robert Atkins diet.