Protein diet for menu and its features for a week

Protein (protein) - the most important macroelent for the human body along with oils and carbohydrates.A diet based on protein food reduces the appetite, makes the oils burn, help to lose weight.

Why is protein so important for the body

Is from protein:

• Human bones, muscles, skin and hair are formed.Constantly updated, new proteins need to be purchased;
• Hormones "chemical ambassadors" are synthesized, which helps to work hard by various body systems;
• In addition, the enzymes participating in counties, countless metabolic processes are synthesized;

Proteins improve the work of the immune system.They also serve as a kind of tool in the body.For example, through blood, hemoglobin carries oxygen to cells.

9 Amino acids are not invaluable because independently the human body does not create them.Come with food or food supplements.

Animal food (including eggs, milk) is the best source of proteins.All 9 basic amino acids have optimal proportions.Plus animal food is well absorbed (90-95%).Less and less balanced in plant products.

If you limit the diet only with carrots, grain, potatoes and cabbage, the body will begin to face the lack of proteins.To prevent this, the supporters of a vegetarian diet are constantly need to eat many plant foods, including various legumes, grains, nuts and cereals.

Protein diet and weight loss

If you want to lose weight, protein is an excellent helper.Based on this, a fast weight loss loss with nutrition is becoming a reality.The protein diet for half a half to lose 7-8 kilograms.

Unlike the rapid combustion of carbohydrates, protein, protein stimulates the production of saturation hormones, supports an appetite well.However, hormones are produced less, in the contrary, which causes the feeling of hunger.

Thanks to the proteins, the feeling of satiety is not only longer, but more calories are burned.An interesting study was conducted before.His participants were a 50-60-year-old woman.

The results showed that the dominance of the diet and protein, women who prefer proteins, could lose 50% more weight than with the ladies, that the main place in the menu to be given to carbohydrates.To lose weight, the protein diet is more effective than other types of nutrition.

Protein weight and stable muscle mass

If you eat mainly carbohydrate products, the muscle mass begins inevitably reduced.The protein does not have this effect.This is especially important for the elderly, which tends to decrease muscle mass.

V!Along with the impact of the protein diet, the muscles will generally begin to grow.

Protein standards

A person needs about 0.8 grams of protein to weight weight per day.However, many famous nourishing people believe that the body is not enough.It is very important to protect the muscle mass, especially for the elderly.

Experts recommend use in advance to use at least 1.3 grams of protein in advance in advance and use retirement age.

Nutritionists recommend eating about 1.5 grams of protein on a kilogram of a kilogram of a healthy young man in one day.Thus, an individual weighing 70 kg should eat about 90-120 grams of protein a day.

At the same time, it is important that a person is engaged in sports and how many physical power is important.If it is a bit, the use of protein should not exceed 1 Q in each kilogram.

V!All daily diet protein should be 25-30% of food.It is very important to distribute this norm in a destination.

Important to use with protein

Anyone who wants the protein diet to be effective and useful is:

• Use more fiber stimulating the intestines along with protein products.Constipation is not threatened in this situation;
• Consume many water (2-2.5 liters per day).Then the kidneys will be easier to cope with nitrogen and other substances that protein metabolism transformed in the process of metabolism.

However, the use of fruit juices and compotes should be minimized.

Which products are better not to consume

Should be removed from a diet:

• High-containing products of saturated and transgenerated oils.First, especially red variety of meat (pork, lamb), repetitive with the second of margarine;
• Canned and processed meat products with salt now (like smoked sausages and sausages).
• You need to minimize the use of simple carbohydrates (highest grade white bread, sugar, confectionery, pie, chocolate).They often cause the appearance of the feeling of hunger;
• You need to give up fried food in fat.He is very high;
• Do not use mayonnaise.Soy sauce, lemon juice, balm can be replaced with even the most ordinary kefir;
• We must refuse to be milk, butter, cheese, which is high fat content.

It is also important not to be limited to individual products.More different foods, the better.Thanks to the diet, the diet becomes more balanced, includes all the macro and microelements needed for the body.

What plant products should be available in a protein diet

Based on proteins, the following plant products should prevail in a diet:

1. Vegetables (with a little starch's content).Broacli cabbage is especially rich in proteins.There are only 30 calories in 100 grams and 3 grams of protein.You must use Brussels cabbage, greens, eggplant, pepper, tomatoes and pumpkins.But it is better to use potatoes and corn, minimum levels from many starts.
2. Dry fruits and fruits (if you are acidic, which is acidic or acidic, if you keep it inside).
3. Soy (including tofu cheese) and other legumes.Stages are especially useful.Only 200 calories and 20 grams of protein in my 200g of crimsons.
4. Olive oil (but not 4 tablespoons per day).Sunflower oil is usually better not to use.
5. All wheat bread.
6. Groups (oatmeal, buckwheat, rice).Many proteins, especially in the oatmeal.There are 10-15 grams in an ordinary part.However, there are several calories in - a total of 300.
7. Nuts.30 grams 8 g protein and a total of 150 calories in the ordinary peanut. 

To lose weight for women and men, the protein diet is not always applied to those accompanied by a feeling of hunger.

What animal product is the protein diet

A diet based on proteins must include the following products of animal origin:

1. White oil-free meat (chicken briges, turkey, lean parts of other meat range).The product should be eaten without skin.Chicken Brigade is especially useful.In one of the 200th grams of parts, only 300 calories and protein are up to 50 grams.
2. Fish species (tuna, salmon) rich in seafood, including vital omega acids.150 ql tuna 200 calories and 40 grams of protein.
3. Minimum fatty dairy products (kefir, yogurt, cottage).There are 25 grams of protein and 200 calories of 200 g cheese cheese;
4. Protein eggs.It consists of almost completely protein.In addition, there are antioxidants that are important for the body that protects the human body without aging in egg proteins.

Protein diet to lose weight: Menu a week 

There are many different options for the protein diet menu in a week.The following is a diet that many famous nutrition organizations are optimally.

Monday

• Breakfast.2 squirrel eggs, a slice of all grain bread.
• Snack.A pear.
• Food.Low -calori grain cheese, 150 g nipple chicken and vegetable salad.
• Snack in the afternoon.Orange.
• Food.Tuna (150 g), with Zucchini.

Tuesday

• Breakfast.Strawberries, 200 g of king;
• Snack.A pear.
• Food.Green salad with Salmon 120 Q, olive oil and vinegar;
• Snack in the afternoon.An apple.
• Food.120g boiled Turkey, Broccoli.

Wednesday

• Breakfast.Omsanka, 150 g yogurt (preferably Greek skim), 50 g of nuts (walnuts or arachis).
• Snack.An orange.
• Food.120 GRIT beef with sweet bulgarian peppers.
• Snack in the afternoon.A plum.
• Food.Brown rice and salad of 100 g chicken chicken.

Thursday

• Breakfast.Black olives, 2 egg proteins with a few oatmeal dishes omelet.
• Snack.An orange.
• Food.Salad made of green and 150g chicken.
• Snack in the afternoon.150g of fold.
• Food.120g PALTUS.Brussels cabbage salad.

Friday

• Breakfast.100 g of cutting cheese, 50 g of walnuts.
• Snack.An apple.
• Food.120g salmon.The carrot salad.
• Snack in the afternoon.150 g low -fat kefir.
• Food.Chicken cigarettes.Pumpkin tight.

Saturday

• Breakfast.2 proteins, yogurt and omelet of 150g of square cheese;
• Snack.Orange.
• Food.Chicken labels and 150g bean beans.
• Snack in the afternoon.Apple.
• Food.100 g shrimp.Stew onion and sweet Bulgarian pepper's salad.

On Sunday

• Breakfast.Porridge from the pumpkin, cottage cheese.
• Snack.A plum.
• Food.150 g Greek yogurt mixed with 100 g beef, hazelnuts;
• Snack in the afternoon.An orange.
• Food.150g boiled sales and greenery.

You can also eat all the grain bread several times a day.

The diet scrolling for the exhibition sex

The above protein diet is perfect to lose weight for men.But for women too.But here are the features.

In women, the metabolism is sometimes slower than a strong half of mankind.Therefore, the protein diet should be diversified with special dishes that stimulate metabolism.There are several receptors of delicious and nutritious dishes that accelerate metabolic processes in the body and therefore excellent for women.

Fish soup

You need to prepare this dish:

• White fish fillets (300 g);
• cauliflower (the same);
• yogurt;
• bulb;
• A little salt and pepper.

Prepare a fish soup like this:

• We clean the care and cut into small pieces;
• We cut white fish with large cubes and onions in half rings;
• We send and cook all items into the pan;
• Add yogurt and lemon juice during meals.

Protein salad

You will need to be prepared:

• 3 egg eggs;
• a cucumber;
• 100g chicken (nipple);
• Beijing cabbage (300 g);
• lemon juice;
• yogurt;
• mustard;
• salt.

We cook protein salad like this:

• Cook the chicken chest.We do the same with eggs;
• Chop out of the cabbage, cut the egg's white with cubes.We do the same with a cucumber;
• We're dressing a salad.A mixture of yogurt, salt and mustard;
• Then, mix everything and add a little lemon juice.

Baked omelet from cottage cheese

He is preparing for:

• granular cottage cheese (150 g);
• 3 egg proteins;
• Dill;
• green onion;
• salt.

We're doing like this:

• Beat egg whites;
• Mixed in a blender with dill cutting cheese;
• Mix two masses (from protein and cottage);
• Chop the onion.Sprinkle the future omelet;
• Put and cook in the oven.

Pudding from cottage cheese

To prepare this:

• 250g cutting cottage cottage cheese;
• two yolks eggs;
• 3 proteins;
• two tablespoons starch (corn);
• 2 apple.

You will need 50 g of lemon juice.

We create pudding like this:

• Apple the seeds, we remove from the fractions in a blender;
• Add egg yolk, corn starch, cottage cheese and lemon juice to the generated mixture;
• Beat all these items until it turns into something similar to the creme;
• Beat proteins, stir with everything;

We cook for about half an hour in the oven.

Possible problems subject to a protein diet.Counter-contrastingations

The protein diet has several opposite instructions.If a person is healthy, he can safely follow him.

There is an idea that a protein diet can hurt the kidneys.This is not completely true.This can hurt people with serious problems only in these bodies (first of all the kidney failure).Such a diet is loading more than unhealthy buds, because it is a large amount of nitrogen filter in amino acids.

In other cases, the growing context of the protein in the diet minimizes the work of this vital body.However, many nutrition and doctors do not recommend a protein diet to people:

• those with diabetes;
• Hypertension.

With attention, you need to sit on people suffering from severe chronic liver diseases (hepatitis) and the gastrointestinal tract (pancreatitis, Crohn's disease).These pathologies may prevent the swallowing of proteins if they enters the bodily increased volume.

Sometimes a protein diet causes dehydration.This is to get rid of the same nitrogen, the body should use more fluids.Therefore, everyone who eats many protein is important to fill it in time.

How much time is better in protein nutrition

It is undesirable to be in a protein diet for a long time.The best option is to sit within 2-3 weeks and then break a few months.Otherwise, kidney problems are possible (especially if you include it).In some cases, the stones even appear in them.But this is rare.

Protein diet to lose weight: reviews

It is really possible to reset up to 8 kg using a protein diet in 2-3 weeks.This is shown in various popular Internet Forums dedicated to a healthy lifestyle.

But all reviews are not positive.However, because it is a different condition of people, it is not strange, it is not strange, and they face various physical activities.Therefore, not everyone is well tolered by a protein diet to lose weight.This is called reviews.

In particular, many complained that they could lose weight, but the weight was literally back in a few weeks.To prevent this, you should try to leave the diet gradually, not too much.

After the best and finishing, simple carbohydrates (sugar, sweets), as well as saturated and transgeneric oils, like smoked sausages like smoked meat products.

If additional pounds are returned anyway, checking the health status will not hurt.Often, a person wins the weight because of "slow" that does not work in the thyroid gland.

People in the forums complain that it is difficult to endure the diet - it is dizzy, no power.The reason here is probably not in the diet, but still in health problems.

Similar symptoms often occur in people who do not have enough iron, potassium or vitamin D in their body.

A protein diet is a good way to lose weight quickly.It helps to throw extra pounds, but also does not force them to suffer from starvation and does not cause loss of muscle mass.