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Protein diet for weight loss: menu for a week

High quality carbohydrates for breakfast, light and nutritious lunch, a healthy protein dinner with a rough fiber of legumes or vegetables - a weight loss protein diet is built on these principles.A menu for a week, a list of protein products and sensible nutrition tips 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 protein diet to reduce weight and improve the figure lasts 2 weeks.The abbreviated option is 1 week.At best, you 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 avoid excess calories in diet and hunger.Each part is moderate.If you do not know your standard, focus on the volume of your hands.In a moment without damage to the figure, you can eat exactly as much food as it would fit the palms.It is advisable to eat 5-6 times a day and not eat at night.It is this better schedule for weight loss and health.

The main dietary products

When proteins are present in the fractional menu, the risk of eating too much the problem decreases.In the diet, it is advisable to support low fat meat, fish and seafood, natural cottage cheese, tofu cheese, dairy, eggs.It is impossible without carbohydrates.Only simple carbohydrates need to be limited.They are also called fast carbohydrates.Correct carbohydrates in the menu should be present.In addition, it is better to give preference to carbohydrate products that have the smallest GLICEmic index).

How to organize protein nutrition?

A competent deficiency of fat and carbohydrates in the diet provides the effect of fat burning.It is undesirable to include products of flour, confectionery and potatoes in the menu.It is good to eat clearly in the schedule, not at night.It is important to observe the correct consumer regime.Uninalized teas, plant -based drinks and clean water are welcome.Try to eat all carbohydrates before lunch, after 18h - only low calorie nutrition.After lunch, it is better than vegetables that are not at all, citrus, apples.

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

Squirrel diet without hunger

You will definitely feel all the advantages of a protein diet.One of them is the lack of hunger attacks.When a person has a brutal appetite, this is due to changes in insulin level in the body.In hormonal insulin, an important role in the glucose division that you get from simple sugars such as sweets and various confectionery products, as well as complex carbohydrates such as vegetables, cereals, cereals.When there is no break for insulin, it is not produced by the pancreas.The blood sugar level is ideal, 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.Obviously, this is a healthy diet from the point of view of body drying, but it cannot be practiced for 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 the protein diet

Frequent errors of a high diet -possa

Analyzing someone else's experience, you can avoid many problems.These deficiencies usually allow inexperiences:

  • Insufficient consumption of vegetables and fruits - Do not limit them too much, because from these products you will receive valuable fibers;
  • Little fat consumption - Without them, the assimilation of beauty vitamins, namely vitamin A and E, is complicated (this refers not to fatty foods, but the consumption of fats in the form of vegetable oil, chocolate, walnuts);
  • An indefinite portion volume (if you apply the same parts each time, it will be possible to vary the amount of food and monitor the receipt of calories, easily reaching the purpose of maintaining or reducing weight);
  • The non -power of nutrition (discipline and nutrition on the clock ensures dietary correction and eliminates the risk of interruptions);
  • There is no variety in the diet (you should make a menu for the body to receive the entire spectrum of vitamins and minerals);
  • The habit of delighting with candy (it is better to learn immediately that the desire for a delicious necessary for moderate, otherwise the old bad habits will gradually return to the place).

Why is a protein diet dangerous?

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

  • Digestive problems, discomfort in the gastrointestinal tract - fiber deficiency;
  • The effect of dehydration, bad skin tone - due to the exhaustion of glycogen reserves, responsible for saturation of moisture tissues;
  • General weakness, a decrease in brain effectiveness - badly - to be against the background of glucose, this substance is important for mental activity;
  • Increasing urine acidity, renal stones growth - the consequences of excess proteins in nutrition;
  • Reducing insulin production, malfunction in metabolism, the appearance of a tendency to a set of excess mass despite the small consumption of carbohydrates.

The protein norm

The body needs protein.We are not talking about pure protein, but about protein foods.Every day you need to get 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, the numbers increase-1,2-1.7 g of protein should occur 1 kg of mass.For example, for an ordinary woman with 55 kg body weight, the ideal daily amount is 55 g of protein.

Weight loss protein products

We list the best protein foods for effective body drying:

  • Chicken breast - one of the favorite products of bodybuilders, a good source of protein;
  • Beef and low veal - also include proteins;
  • different varieties of fish and seafood;
  • Eggs (some advise using more proteins more than whole eggs with gem);
  • low fat cheeses;
  • Sour products;
  • low fat cottage cheese;
  • serum protein;
  • Of animal - liver, heart, tongue;
  • Fat yogurt, kefir, milk, tofu, cottage cheese.

In addition to protein products, others are required:

  • salad, vegetables, cucumbers, peppers, cabbage, tomato;
  • almonds, peanuts;
  • Vegetable oils (olive examples, sesame, flaxseed oils, it is advisable to take 1-2 tablespoons of flaxseed oil per day);
  • Suitable whole grain bread products.

Protein diet restrictions

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

  • Sweets - cookies, cakes, very sweet fruits;
  • butter, potatoes, heavy side dishes;
  • Pasta, ordinary bread products, fried foods;
  • ketchup, mayonnaise;
  • canned foods and semi -agreed products;
  • oily dairy products;
  • Sugar and sugar -Substitutes.

Additional measures for protein diet

To avoid a dangerous vitamin deficiency, select a complete vitamin complex and take fish oil.It is also important for a beautiful dry figure to play sports and launch all bad habits.Pay attention to illustrations, which describes protein products to dry the body.

Ideas to compile a weekly protein diet menu

Breakfast on a protein diet

The following dishes and foods are good in the morning:

  • egg whites, spinach;
  • oats, cinnamon;
  • low fat cottage cheese, dry apricots;
  • yogurt;
  • Oat cookies, kefir;
  • omelet made of egg proteins;
  • brown rice, chicken, vegetables;
  • Omelet with chicken, toast;
  • Sarracene wheat in milk;
  • Cabbage salad, boiled chicken;
  • tomatoes, sarracene wheat, omelet;
  • cucumber, salad, fish salmon;
  • meat, beans;
  • Beijing's cabbage, sarracene wheat, liver;
  • milk, toast, eggs;
  • Egg salad, cabbage, chicken, brown rice;
  • Syrniki;
  • Sarracene wheat, meat sauce;
  • vegetable salad with rabbit meat;
  • Omlet with cottage cheese, brown rice;
  • Apple, yogurt, mushrooms;
  • Bread, eggs;
  • protein salad, brown rice dish;
  • Oatmeal porridge with dried fruits and nuts;
  • Salad leaves, tomatoes;
  • Hamlet with ham;
  • meat, peas, sauerkraut;
  • Cottage cheese, apple;
  • orange and eggs;
  • Fruit salad, yogurt;
  • apple and oats;
  • Omlet with tomatoes;
  • meat and carrot;
  • Coffee or tea - Drinks without additives;
  • milk, coffee in milk;
  • Apple, grain cottage cheese, sour cream;
  • Kefir with bran, berries;
  • Oats, apple;
  • Apple, Peru;
  • skim milk, cookies;
  • eggs with vegetables, milk;
  • omelette, slightly salty salmon;
  • omelette, cheese;
  • omelette with vegetables, apple, grapefruit;
  • Low fat cheese, vegetable salad;
  • apple, avocado, eggs;
  • apple, egg, eggplant with cheese;
  • Chicken liver, onion, apple;
  • Meat and grapefruit.

Squire menu lunch

For the second breakfast, these options are suitable:

  • steam or boiled chicken breast;
  • nuts;
  • Leaf salad with Brynza;
  • sauerkraut;
  • citrus or other fruits, for example, an apple;
  • Syrniki;
  • tomatoes;
  • fruit salad;
  • Apple Freesh;
  • Oatmeal cookies, tea;
  • cooked apple;
  • Apple-Apelsin Freesh, oat cookies;
  • Cottage cheese souffle;
  • cookies with milk;
  • rice porridge;
  • Carrot salad;
  • Cooking and egg.

Healthy lunch at the protein menu

For lunch, prepare these dishes:

  • vegetable soup, meat;
  • Chicken, bread;
  • vegetables, meat;
  • Pink salmon, asparagus;
  • Brown Rice, Peru;
  • asparagus, chicken fillet;
  • Bread, fish;
  • vegetables and cooked beans;
  • Soup vegetator, bread;
  • Vegetable broth, bread;
  • turkey, cooked cabbage;
  • meat soup, vegetable dish;
  • Vegetable stew of meat;
  • Skip salad, which passes cucumber;
  • veal meat, vinaigrette;
  • fish soup, a plate of vegetables;
  • Stock, meat;
  • Chicken soup, celery;
  • egg, turkey soup, broccoli;
  • curd casser, meat meat, vegetable salad;
  • salad, broth in vegetables;
  • Zucchini, herbs, meats of meat;
  • fish soup, egg;
  • meat stew;
  • cooked cabbage, veal meat;
  • tomatoes, turkey, sarracene wheat;
  • vegetable salad, soup with a photo;
  • Fish Grill, Berinjela Greenhouse;
  • seafood, vegetable salad;
  • Vegetable stew, turkey ears.

Snack in the protein diet

For an afternoon snack, get the following options:

  • cooked apple;
  • cottage cheese;
  • beans;
  • low fish;
  • yogurt;
  • Kefir and Cheesecakes;
  • cottage cheese;
  • milk;
  • Ryazhenka;
  • Apple Freesh;
  • boiled eggs;
  • Cottage cheese souffle;
  • Orange, Cheesecakes;
  • Greek yogurt;
  • Coffee with milk, egg;
  • Oat cookies, milk;
  • vinaigrette;
  • litter;
  • Green tea and cheesecake;
  • orange.

Options for a light diet on protein diet

For food at night, take:

  • vegetable salad, fish;
  • cabbage salad, meat;
  • vegetables and fish;
  • vegetable salad, meat;
  • Peru, 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, Cheesecakes;
  • Cucumber, cooked meat;
  • fish coastal;
  • omelette, kale -flor;
  • meat, tomato juice;
  • seafood, beans;
  • velocity, carrot, cabbage;
  • Chicken chops.

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

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