Dieting protein diet: The menu of the week includes a variety of foods with the highest protein content, which can lead to malfunctions in some organs, afflict the immune system, and have a number of contraindications. Nutritionists only recommend this method of losing extra pounds or increasing muscle mass for healthy people, up to once a year.
A strong blow to the body takes many months to heal, but it gives serious results and is suitable for those who cannot reject fish, meat dishes. It is strictly forbidden to eat foods containing sugar in this type of diet, which can cause significant discomfort to sweets and affect brain activity. For existing varieties, the text below includes positive and negative points, menus, and information.
The effect of proteins on the human body
The protein required for the normal development and functioning of the human body is excessive and deficient. Let’s try to understand this complex mechanism together and find out the pros and cons of protein overweight in the diet in terms of muscle and fat mass.
Protein is a nitrogen-containing complex organic compound that distinguishes it from carbohydrates and fats. It is a structural element of cells and deprives the human body of the possibility of independent protein synthesis. It follows that it can only be obtained from outside - if you eat indoors while eating. Outline of this type of connection:
- Ingestion with food.
- Digestive system destruction to amino acids.
- Synthesis of proteins and enzymatic substances from degradation products.
Thus, the lack of protein contributes to:
- inhibited growth and development;
- lack of enzymes for digestion;
- anemia;
- decreased ability to defend;
- dystrophy;
- decreased muscle mass.
Since the essence of a high-protein diet is increased protein intake, we need to tell you how excess affects:
- causes excessive stress in the kidneys;
- increase the likelihood of cardiovascular disease;
- weakening of the bones due to calcium loss (excreted in the urine) and osteoporosis;
- impaired metabolism;
- gastritis;
- constipation and other disorders of the gastrointestinal tract;
- headache.
The risk of developing diseases increases if the recommendations are not followed: too little water to drink, lack of physical activity, non-compliance with contraindications, etc.
Protein: How it works
The principle is this:
- increased protein intake;
- Cut carbs as little as possible.
When ingested, protein compounds that have not been processed by the body become:
- glucose;
- fat.
This diet is a particularly effective tool for losing excess adipose tissue. Digestion of protein foods takes a long time, so there is no feeling of hunger. To reduce the load on the organs, you need to bring in a large amount of water inside, which grows during the warm season.
Carbohydrate deficiency can damage your metabolism, so this type of diet should be approached carefully and only after consulting a professional so as not to harm yourself.
Benefits of protein content
This nutritional system assumes rapid weight loss without the urge to eat. Other positive aspects:
- long saturation;
- variety in the diet;
- the calories of the food consumed are not limited;
- security of results for a long time, following the exit rules;
- efficacy in the form of ten kilograms in twelve days.
Who is contraindicated on a high protein diet
With obvious advantages, the power supply system is not disadvantageous in the following form:
- unbalanced diet;
- significant burden on organs;
- loss of minerals (excreted in the urine);
- Lack of vitamins, minerals and nutrients;
- rejection of sweet, floury products (causes inconvenience to lovers);
- requires physical activity - without it the body will be harmed.
Due to its shortcomings, the program has several contraindications:
- pregnancy period;
- age of children;
- age over sixty years (possible thrombosis);
- kidney and liver diseases;
- gallstone disease;
- diseases or disorders of the gastrointestinal tract;
- oncological diseases; Presence of
- neoplasms.
In some cases, consuming large amounts of protein can be life-threatening, so consult your dietitian and therapists first for contraindications.
Rules
Recommendations:
- compulsory physical activity in the form of a series of exercises;
- You should burn more calories per day than you consume (the difference should be three hundred kilocalories);
- take small doses, but often;
- Consumption of metabolic enhancers and natural fat burners (coffee, green tea);
- calculation of the minimum amount of protein - forty grams / day - and the maximum - 140 grams / day; Further use of
- vitamin and mineral complexes.
In the initial times, weight loss results in weight loss, possibly weight gain due to an increase in muscle mass. The weight loss program is unbalanced, promotes mineral loss and requires mandatory introduction of multivitamins. The measure allows you to avoid exhaustion and the consequences of excessive loss of brittle nails, fibers, etc. In the form.
Types of protein diets
This type of food combines a number of diets developed by different nutritionists, the difference being in duration and rules:
- According to Dukan(intermittently, you have a number of requirements, no calorie counting, you need to consume reduced amounts of salt and quench your thirst);
- According to Malysheva(lasts for twenty-eight days, does not allow hunger, must eat five times, count calories, eat simple carbohydrates);
- Kremlin view(assumes scoring - 1 = 1 gram carbs / 100 grams of product - and vegetable days);
- According to Atkins(low carb system, use of cheeses, meat, dairy products is prohibited);
- by Maggi(three meals a day, two options - eggs and cottage cheese, calorie counting required).
The positive and negative aspects of each type are shown in the table:
| Title | Suitable for | Benefits | Disadvantages |
| Ducan | Everyone | No need to count calories and limit your diet | Contraindicated in central nervous system diseases |
| Malysheva | Those who want to improve their health and lose weight for a long time | Lasting results, simplicity, no need to overeat | Weight loss is slow, metabolism is low, contraindicated in children, adolescents, pregnant women, hard physical work and the presence of chronic diseases |
| Kremlin | Overweight people | Significant weight loss while maintaining psychological comfort | Decreased mental activity, unsuitable for confectioners, unacceptable for kidney, heart, gastrointestinal tract and pregnancy diseases |
| Atkins | Everyone | Fast and effective weight loss, improves kidney and other organ function | It is forbidden to consume many basic foods |
| Maggi | Everyone | Menu selection, simple rules, no age limits | Requires an increased amount of eggs, which increases cholesterol levels |
The Ducan diet focuses on reducing carbohydrates in the early stages. Bran is added to the diet to improve the functioning of the digestive system. In the following stages, the body continues to lose weight, but carbohydrate foods return to the menu again.
Malysheva’s program assumes a long-term weight loss system that leads to long-term results. Principles: taking at least two liters or ten glasses of water a day, avoiding sugar and salt, overeating is not allowed.
The Atkins system combines the following requirements:
- the amount of meat, fish should be equivalent to vegetables, fruits;
- reduced carbohydrate intake; Consumption of
- protein and fat foods is not restricted.
There is also a classic version:
- five days;
- ten days;
- fourteen days.
Approved Products
There are two requirements for foods that should be consumed as part of a protein diet:
- high protein content; Low concentration of
- fatty component.
Only these compliant materials can be used as raw materials for the daily menu. The list contains (name / example):
- lean poultry / chicken, turkey;
- rabbit meat;
- veal;
- lean beef;
- offal / liver (contains vitamins and minerals in its chemical composition);
- lean fish / tilapia;
- salad;
- parsley;
- coriander;
- dill; vegetables / cucumbers, tomatoes, onions, zucchini;
- chicken or quail egg whites;
- fruit plants and fruit juices / apples, citrus fruits;
- porridge made from rice, buckwheat, oats (up to one hundred and sixty grams / day);
- bread (maximum sixty grams / day);
- tea;
- natural coffee;
- carbonated mineral water;
- low-fat, natural dairy products in the classic version / milk, kefir, yogurt, cottage cheese;
- spices / black, red pepper;
- sauces / soy, etc.
The nutritional value ofMaybe use apple cider vinegar, seafood, tofu, low-fat cheese.
is not an indicator to determine the suitability of an ingredient, the focus should be on the amount of carbohydrate and fat components. When calculating the amount of protein, data from food packages provided by manufacturers should be used as a source of information.
Prohibited Products
The following checklist can help you determine the suitability of your food, including:
- pork, high fat fish;
- pasta;
- bakery products;
- all kinds of cereals except in the whitelist;
- fruit plants (only apples and citrus allowed) (bananas are not recommended);
- potatoes (high starch content); maize;
- carrots (containing sugar);
- beets (containing sugar);
- fructose;
- sugars and sweeteners;
- juices (except allowed);
- sugar products;
- drinks with added sugar;
- carbonated water (mineral and other beverages);
- mayonnaise;
- ketchups;
- any sauce that is high in fat.
Protein drinks
The diet should contain a minimum of 1, 2 and a maximum of 1, 6 grams of protein per day for the normal functioning of the body. You can also ensure the norm by drinking beverages with an increased content of this ingredient during the day. There are three ways to drink:
- protein shakes from powders;
- homemade cocktails;
- milk, fermented dairy products, juices separately.
Powdered protein shakes are concentrated mixtures with minimal or no carbohydrate components or not at all. Its distinguishing feature is simple assimilation.
You can make a high-protein drink by mixing simple foods in the kitchen. The table shows the possible variations:
| Title | Ingredients | Volume, grams / quantity, pieces | Kcal / gram of protein |
| With banana | Cottage cheese 0% Banana milk |
100 1 200 |
293/24 |
| Eggs | Chicken egg white milk Cottage cheese 0% syrup |
1 200 50 Two teaspoons |
200/17 |
| Fruit | Cottage cheese 0% milk Peaches Honey |
100 100 One-fifth Table spoon |
198/19. 5 |
| With spinach | Banana Low fat Greek yogurt Spinach Vanilla Extract |
Half 150 225 Quarter teaspoon |
196 / 22. 4 |
| Oats and berries | Oatmeal milk Frozen berries Honey Greek yogurt Ice |
45 230 80 Three tablespoons 100 One or two dice |
557/23 |
The drinks listed in the table are high in protein, not all of them suitable for dieting - the list of prohibited foods for a given diet must be followed when choosing.
7-day protein diet menu
When compiling the daily menu, the manufacturer's data on the composition of the product must be taken into account, the general data can be found in the(name / calories / protein / fat / carbohydrate) list:
- chicken fillet / 110/23, 1/1, 2 / -;
- Ideyka fillet / 84/19, 2/0, 7 / -;
- rabbit meat / 173/33 / 3, 5 / -;
- beef / 250/26/15 / -;
- tilapia / 96/20, 1/1, 7;
- flounder / 83/16, 5/1, 8 / -;
- hake fish meat / 86/16, 6/2, 2 / -;
- cod / 78/17, 7/0, 7 / -;
- one percent kefir / 40/2, 8/1, 0/4, 0;
- one percent milk / 41/3, 3/1, 0/4, 8;
- one percent yogurt / 40/3, 0/1, 0/4, 1;
- one percent cottage cheese / 79/16, 3/1, 0/1, 3;
- chicken liver / 136/19, 1/6, 3/0, 6;
- beef liver / 125/20, 0/3, 1/4, 0.
Recommendations for use are listed in the table:
| Product / Group / Period | Reception Time |
| Breakfast | At the latest within three hours (countdown on wake-up) |
| Dinner | At least three hours of sleep time |
| Complex carbohydrates | Small portions in the morning - no later than 14: 00 |
| Apples (up to two) or citrus fruits | before lunch |
| Combination of proteins with non-starchy vegetables (tomatoes, cucumbers, celery) | after 2 p. m. |
These rules should be followed when compiling your daily diet.A maximum of thirty grams of vegetable fat in the form of flaxseed oil is permitted.
The simplest protein content
Meals in the program should be taken essentially five times, as recommended above. The menu is shown in the table below:
| Days | Breakfast | Snack | Lunch | Snack | Dinner |
| 1 | Cottage cheese | Fruit / Apple | Whole wheat bread / chicken fillet | Natural yogurt | Steamed fish / vegetable salad |
| 2 | Tea | Orange | Beef / steamed vegetables | Kefir | Fried fish |
| 3 | Tea / three chicken egg whites | Apple | Cooked turkey fillet with rice | Cottage cheese | Cooked beef / vegetable salad (cabbage) |
| 4 | Oatmeal cookies, two pieces / kefir | Grapefruit | Boiled chicken / asparagus | Kefir | Cooked fish / vegetables |
| 5 | Cottage cheese with tea | Apple | Cooked fish / whole wheat bread | Yogurt | Beef / steamed vegetables |
| 6 | Tea / two squirrels | Citrus | Beans / Vegetables | Kefir | Cooked fish / vegetables |
| 7 | Cottage cheese with tea | Apple | Boiled beef / vegetable soup / bread | Cottage cheese | Boiled beef / fresh vegetables |
Ducan's Diet
User results range from 1 to 4 pounds in seven days. The table shows an example menu:
| Days | Breakfast | Lunch | Snack | Dinner |
| 1 | Protein omelette Lightly salted salmon Coffee |
Chicken slices Kefir |
Cottage cheese Yogurt |
Seafood bowl (soup, cocktail) |
| 2 | Cottage cheese casserole Tea (herbal, green, black) |
Veal Dumplings / Vegetable Salad | Kefir + bran | Vegetable Roasted Chicken Bowl |
| 3 | Baked cheesecake with sour cream Coffee |
Fish soup or fish soup | Apples, Citrus or Kiwi | Roast meat and vegetable food |
| 4 | Cottage cheese Kefir |
Hús solyanka | Lightly salted salmon and green sandwich | Rolls with meat and vegetables |
| 5 | Chicken fillet Apple Tea |
Fried fish / wholemeal bread | Pancakes with cottage cheese and bran | Chicken slices / vegetable salad |
| 6 | Boiled chicken eggs Lightly salted salmon Coffee |
Bean Stew / Vegetable Salad | Cheesecakes Herbal Tea |
Steamed fish steak / cabbage salad |
| 7 | Fried eggs with added meat Coffee |
Broth with vegetables | Apples, Citrus or Kiwi Cheese |
Fried fish / vegetables Red wine |
Protein-Carbohydrate Diet for Weight Loss
The table includes a one-week sample menu for this food system:
| Days | Breakfast | Snack | Lunch | Snack | Dinner |
| 1 | Cottage cheese + dried fruit Coffee + cream |
Apple / one | Lentils and chicken | Tea + jam | Curry |
| 2 | Protein omelette Herbal Tea |
Orange / one | Spinach Soup | Kefir | Chicken Muggle |
| 3 | Cottage cheese casserole Coffee + milk |
Kiwi / two pieces | Salmon in milk | Yogurt | Egg salad |
| 4 | Porridge porridge + fruit + honey | Garnet / single | Soup with potatoes and sour cream | Dates / some | Buckwheat / salad with honey and cabbage |
| 5 | Cottage cheese casserole + honey Tea + jam |
Banana | Fish and Shrimp Soup | Yogurt | Protein and Carbohydrate Salad |
| 6 | Cooked proteins / two pieces Herbal Tea |
Tangerine / two | Oriental soup (with eggs and pink salmon) | Cottage cheese | Kebab (turkey + vegetables) |
| 7 | Rice porridge Cookies Coffee + sugar |
Banana | Minestrone | Baking | Dumplings (potatoes and cabbage) |
Women's protein diet
Recommendations are in the table (numbers are for pieces and grams):
| Days | Breakfast | Snack | Lunch | Snack | Dinner |
| 1 | Cottage cheese / 200 Coffee |
Apple / 1 | Fried chicken fillet / 100 Black bread |
Yogurt | Fish Vegetable salad |
| 2 | Yogurt | Orange / 1 | Beef + vegetables | Kefir | Fish + vegetables |
| 3 | Boiled eggs Tea |
Grapefruit / 1 | Chicken fillet + brown rice | Yogurt | Roast beef Vegetable salad |
| 4 | Kefir Oatmeal cookies / 3 |
Banana / 1 | Turkey fillet | Ryazhenka | Fried fish Vegetable salad |
| 5 | Cottage cheese / 200 | Apple / 1 | Roast beef Black bread |
Kefir | Fried fish Vegetable salad |
| 6 | Omelette | Garnet / 1 | Fried chicken fillet Vegetable salad |
Yogurt | Fried fish + vegetables |
| 7 | Cottage cheese / 200 | Tangerine / 2 | Boiled beef Black bread |
Kefir | Fried fish + broccoli |
Duration of protein content
The classic variation assumes three durations in days:
The maximum number of days is fourteen. The report assumes the presence of physical activity; in the case of a passive lifestyle, this type of diet can lead to impaired renal function. Large amounts of fluid should be consumed to reduce the load on the internal organs. Exceeding the recommended time period may trigger:
- increased fatigue;
- decreased mental alertness;
- headache;
- urolithiasis;
- brittleness of hair, nail plates, lack of shine;
- increased dryness of the epidermis;
- Renal edema.
Impairment in the form of side effects of prolonged adherence to protein system requirements is caused by an imbalance that puts a strain on the body. The undoubted benefits of proteins for the body, their predominance in the diet can be detrimental to health. At the end of the recommended terms, gradually leave this program and do not repeat it throughout the year.
Protein diet recipes for weight loss
Omelette
You can cook in a double boiler, microwave or multicooker.
Ingredients to be prepared to be added to the bowl:
- raw chicken eggs / four pieces;
- milk / half a glass.
Cooking instructions:
- Mix the ingredients with a mixer.
- Immerse yourself in the steam tank.
- Cook under normal conditions for twenty minutes.
Fried chum salmon
Ingredients to be prepared to be added to the bowl:
- fish steak / a piece;
- lemon juice / teaspoon;
- spices / to taste;
- hard cheese / twenty grams;
- yogurt / two tablespoons;
- tomatoes / one piece.
Cooking instructions:
- Wash the steak, pour juice, spices.
- Pick for twenty minutes.
- Cut the tomatoes into rings.
- Place the vegetables.
- Grease the steak with yogurt.
- Place the cheese.
- Place in a preheated oven at 180 degrees Celsius.
- Bake for thirty minutes.
How to quit your diet
Weight loss is given to the body by stress, but after the period recommended by the weight loss or weight maintenance program, the transition to a normal diet should be gradual. This requirement is essential and the duration of keeping the value achieved on a scale depends on compliance. If you suddenly start consuming most of the banned products the next day, the actions will be filled not only with a return to their original form, but also with a large stock.
Basic exit principles:
- exclusion of the sugar component from beverages (tea, coffee);
- Minimal consumption of flour and sweet product;
- do not eat too fatty foods;
- a sip of water on an empty stomach;
- oatmeal or low-fat cottage cheese for breakfast;
- lunch - low-fat soup, fried fish or meat (not fried);
- refrain from potatoes (contains starch);
- small doses at least three times and up to five times a day.
Familiar dietary ingredients should be added slowly to daily menus. Exercise and relaxing procedures increase the effect.
Output
- A protein diet can lead to abnormal functioning of the kidneys and other organs due to stress on the body. The eating system is contraindicated in many diseases, so first consult a dietitian or therapist for contraindications.
- Consuming protein foods and excluding carbohydrates from your diet requires mandatory physical activity. Only in combination with exercises can the best results be achieved.
- You should not be happy with the first pounds - they are not fats, but water that leaves the body.
- In some cases, it is not possible to lose weight, but to accumulate fat in the body, deterioration of the structure of the nails, loss of hair. In addition, the immune system is under pressure - the diet should be enriched with vitamins consumed internally.
- Diet should be smoothly eliminated - excessive consumption of high-carbohydrate foods leads not only to the recovery of lost pounds, but also to further weight gain.