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Protein diet for weight loss: menu for a week

High quality carbohydrates for breakfast, a light and nourishing lunch, a warm protein dinner with a rough fiber of legumes or vegetables: a protein for weight loss is built on these principles.A menu for a week, a list of sensitive protein and nutritional suggestions that you will find in this post.

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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 figure lasts 2 weeks.The abbreviated option is 1 week.In the best case, you can get off 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 the diet and hunger.Each portion is moderate.If you don't know your rule, focus on your hands volume.At a time without damage to the figure, you can eat exactly all the food that adapts to the palms of the hands.It is recommended to eat 5-6 times a day and don't eat at night.It is such a program is better for weight loss and health.

The main dietary products

When proteins are present in the fractional menu, the risk of excess food decreases.In the diet, it is advisable to rest in low fat, fish and seafood, natural cottage, tofu cheese, dairy products -caseari, eggs.It is impossible without carbohydrates.Only simple carbohydrates must be limited.They are also called fast carbohydrates.Correct carbohydrates must be present in the menu.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 fat and carbohydrates in the diet provides the effect of fat combustion.It is undesirable to include products for flour, pastry and potatoes in the menu.It's nice to eat clearly scheduled, not at night.It is important to observe the correct drinking regime.The tea on allized, the herbs -based drinks and the clean water are welcome.Try eating all carbohydrates before lunch, after 18:00 - only low calorie nutrition.After lunch, it is better than non -maladic vegetables, agrui, apples.

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

Hunger unpublished squirrel diet

You will surely 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 level of insulin in the body.In hormonal insulin, an important role of the glucose division that is obtained from simple sugars, such as pastries and various pastry chefs, as well as complex carbohydrates, such as vegetables, cereals, cereals.When there is no breakdown for insulin, it is not produced by the pancreas.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 power system should not lengthen for a long time.Of course, this is an abundant diet in the body drying of the body, but it cannot be practiced more than 2-4 weeks.A rigorous 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 prose diet

By analyzing someone else's experience, you can avoid many problems.These deficiencies often allow inexperienced ones:

  • Insufficient consumption of vegetables and fruit - it does not limit them much, because from these products you will get precious fibers;
  • Few consumption of fats - without them, the assimilation of beauty vitamins, i.e. vitamin A and and, is complicated (this refers not to fatty foods, but the consumption of fats in the form of vegetable oil, chocolate, walnuts);
  • A volume of indefinite portions (if the same portions are applied each time, it will be possible to vary the amount of food and monitor the reception of calories, easily achieving the purpose of maintaining or reducing weight);
  • Not power in nutrition (discipline and nutrition from the clock guarantees the correctness of the diet and eliminates the risk of interruptions);
  • There is no variety in the diet (you should make a menu so that the body receives the entire spectrum of vitamins and minerals);
  • The habit of delighting you with sweet (it is better to immediately learn that the craving for a delicious must moderate, otherwise the old bad habits will gradually return to the spot).

Why is a protein diet dangerous?

Mainly they are found against complications with people with health defects or due to the improper organization of the diet.We list the main health risks:

  • digestive problems, discomfort in the gastrointestinal tract - from the lack of fiber;
  • The effect of dehydration, low skin tone - due to the exhaustion of glycogen reserves, which is responsible for saturation of tissues with humidity;
  • General weakness, a decrease in the effectiveness of the brain: malaise against the background of a lack of glucose, this substance is important for mental activity;
  • By increasing the acidity of the urine, the growth of kidney stones - the consequences of excess protein in nutrition;
  • Reduce the production of insulin, malfunctions in the metabolism, the appearance of a tendency to a series of excess mass, despite the small consumption of carbohydrates.

The rule of protein

The body needs protein.We are not talking about pure proteins, but of 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 to a sedentary lifestyle, 1 kg is based on 0.97-1.07 g of protein.If physical activity is high with strength training, the numbers increase-12-1.7 g of protein should arrive by 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 food for effective body effectiveness:

  • Chicken breast - one of the favorite bodybuilders products, a good source of protein;
  • Beef and veal with low fat - they also include proteins;
  • different varieties of fish and seafood;
  • eggs (some advise to use more proteins more than whole eggs with yolk);
  • low fat cheeses;
  • Acid products -Milk;
  • Cheese Cottage with low fat;
  • serum protein;
  • Offal animal - liver, heart, language;
  • Fat yogurt, kefir, milk, tofu, cottage.

In addition to protein products, others are needed:

  • Salad, vegetables, cucumbers, peppers, cabbage, tomatoes;
  • almonds, peanuts;
  • vegetable oils (examples-the, sesame, flax seed oils, it is advisable to take 1-2 tablespoons of flax seed oil per day);
  • Adequate whole grain bread products.

Protein dietary restrictions

With a protein diet, it is undesirable to use the following:

  • Sweets - biscuits, cakes, very sweet fruit;
  • butter, potatoes, heavy contours;
  • Pasta, ordinary bread products, fried foods;
  • ketchup, mayonnaise;
  • canned food and semifinated products;
  • Lattiero products -Oleosis;
  • Sugar and sugar -Sostituti.

Additional measures for protein diet

To avoid a dangerous vitamins deficiency, select a fullfild vitamin complex and take fish oil.It is also important that a beautiful dry figure makes sports and launch all bad habits.Pay attention to the illustrations, which depict protein products to dry the body.

Ideas to fill in a weekly protein diet menu

Breakfast on a protein diet

The following dishes and foods are good in the morning:

  • egg whites, spinach;
  • oat flour, cinnamon;
  • Cheese cottage with low fat, dry apricots;
  • yogurt;
  • oat biscuits, kefir;
  • omelette made of egg protein;
  • full rice, chicken, vegetables;
  • Omelette with chicken, toast;
  • buckwheat grain in milk;
  • cabbage salad, boiled chicken;
  • tomato, buckwheat, omelette;
  • cucumber, salad, fish salmon;
  • beef, beans;
  • Chicine cabbage, buckwheat, liver;
  • milk, toast, eggs;
  • Egg salad, cabbage, chicken, full rice;
  • Syrniki;
  • buckwheat, meat sauce;
  • vegetable salad with rabbit meat;
  • Omlet with ricotta, full rice;
  • Apple, yogurt, mushrooms;
  • bread, eggs;
  • protein salad, wholemeal rice plate;
  • Porridge of oatmeal with fruit and dried nuts;
  • salad leaves, tomatoes;
  • Hamlet with ham;
  • beef, peas, sauerkraut;
  • cheese cottage, 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, cottage of cereals, sour cream;
  • Kefir with bran, berries;
  • Oat flour, Apple;
  • Apple, Türkiye;
  • skimmed milk, biscuits;
  • eggs with vegetables, milk;
  • Omelette salmon, slightly salty;
  • omelette, cheese;
  • omelette with vegetables, apple, grapefruit;
  • low fat cheese, vegetable salad;
  • Apple, avocado, eggs;
  • Apple, egg, aubergines with cheese;
  • Chicken liver, onion, apple;
  • Beef and grapefruit.

Menu lunch in Scudiero

For the second breakfast, these options are suitable:

  • steam or boiled chicken breast;
  • walnuts;
  • Salad of leaves with bryranza;
  • sauerkraut;
  • citrus fruits or other fruits, for example an apple;
  • Syrniki;
  • tomatoes;
  • fruit salad;
  • Apple Freesh;
  • oat biscuits, tea;
  • baked apple;
  • Apple-Apelsin Freesh, oat flour cookies;
  • souffle cheese cottage;
  • Cookies with milk;
  • rice porridge;
  • carrot salad;
  • Kitchen and egg.

Abundant lunch in the protein menu

For lunch, prepare these dishes:

  • vegetable soup, meat;
  • chicken, bread;
  • vegetables, beef;
  • pink salmon, asparagus;
  • full rice, turkey;
  • asparagus, chicken fillet;
  • bread, fish;
  • stewed vegetables and beans;
  • Vegietable peak of Moush Beed, bread;
  • broth on vegetables, bread;
  • Türkiye, stewed cabbage;
  • meat soup, vegetable plate;
  • beef stem;
  • veal salad, cucumber decoration;
  • veal, vinaigrette;
  • fish soup, a plate of vegetables;
  • Sauerkraut, beef;
  • chicken soup, celery;
  • egg, turkey soup, broccoli;
  • Caglian saucepan, beef, vegetable salad;
  • salad, broth on vegetables;
  • zucchini, herbs, beef meatballs;
  • fish soup, egg;
  • Meat stefitor;
  • Stewed cabbage, veal meat;
  • tomatoes, turkey, buckwheat;
  • Vegetable salad, soup with photos;
  • Grilled fish, stewed aubergines;
  • seafood, vegetable salad;
  • Vegetable ufido, turkey ears.

Snack on protein diet

For an afternoon snack, take the following options:

  • baked apple;
  • cottage cheese;
  • beans;
  • low -fat fish;
  • yogurt;
  • Kefir and Cheesecakes;
  • cottage cheese;
  • milk;
  • Ryazhenka;
  • Apple Freesh;
  • hard -boiled eggs;
  • souffle cheese cottage;
  • Orange, Cheesecakes;
  • Greek yogurt;
  • coffee with milk, egg;
  • oat biscuits, milk;
  • vinaigrette;
  • apple;
  • Green tea and cheesecake;
  • orange.

Options for a light dinner on protein diet

For food in the evening, take:

  • vegetable salad, fish;
  • cabbage salad, beef;
  • vegetables and fish;
  • vegetable salad, beef;
  • Türkiye, vegetables;
  • Boiled lamb;
  • seafish;
  • Kefir;
  • vegetable broth;
  • Fish with herbs;
  • protein salad;
  • Cagliata saucepan;
  • chicken, onions;
  • cucumber, salmon;
  • breast, vegetables;
  • Fish meatballs, vegetables;
  • Baked apple, cheesecakes;
  • cucumber, boiled beef;
  • fish cutlets;
  • omelette, cauliflower;
  • beef, tomato juice;
  • seafood, beans;
  • veal, carrots, cabbage;
  • Chicken corshes.

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

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