Protein diet - essence, pros, foods and menus

The word "diet" often drives people into depression. Not everyone is tempted by the prospect of eating fresh meals every day, constantly limiting themselves and giving up “tasty”.

However, the devil (in our case, diet food) is not so terrible as it is portrayed. Self-restraint and lean eating are not true for all diets. For example, a protein diet is very nutritious. By stopping at it, you will reduce weight in a short time, without denying yourself at the same time in dairy, meat and fish products so beloved by us all.

The essence of the protein diet

The essence of a protein diet is simple - a minimum of carbohydrates and fats, a maximum of proteins. The minimum does not mean complete absence. Fats and carbohydrates are vital in the human diet. However, the protein diet prescribes to consume them in the form of small portions, along with sweaty types of meats, fish and other types of protein.

Remember the main rule of dietary nutrition: no diet should harm the body.

The role of BJU in the body

Protein is the “foundation and walls” of human cells and organs. Its increase in the diet strengthens the body and normalizes weight. But in order for the bricks of the human body to hold tightly, they must be “cemented” and “lubricated” with other substances.

The best “lubricant” is fats. But they should be consumed in a strictly normalized amount. Excess leads to various problems, of which obesity is not the most serious.

Carbohydrates are energy sources. But their number in comparison with protein should be significantly lower. If calories are not consumed, they are stored as extra pounds. If you want to be in shape, beware of sweets, baked goods, bananas, grapes, figs and other sources of carbohydrates.

Eating rules

There are a number of rules that can be followed to make any diet successful.

Here are the main ones:

• drink a glass of warm water or water with lemon in the morning on an empty stomach;
• have breakfast half an hour after waking up;
• rice and cereals are allowed in the morning;
• citrus and unsweetened fruits are allowed until 14:00;
• only vegetable oil is allowed, a couple of tablespoons a day;
• protein should be present in every meal;
• dinner 3 hours before bedtime;
• there should be 5-6 meals a day;
• drink at least 1.5-2 liters of water a day;
• starchy foods, sweet fruits, fatty sauces are prohibited;
• eat foods raw, baked without sauces and cheese, boiled.

Diet advantages and disadvantages

Like any other way to lose weight, a protein diet for weight loss has its advantages and disadvantages.

Pros

The unconditional advantages of a protein diet include the following points:

1. Harmlessness. The products used will not harm the body, if the person does not have an individual intolerance to some of them.
2. Beautiful figure and long-term results. Avoiding carbohydrates forces the body to use up its own reserves, "eating" excess fat.
3. Fast food saturation. Protein food quickly satisfies hunger. After her, you will not want to eat something else.
4. Can become a permanent diet.
5. Protein diet + sports will accelerate the approximation of the desired result.

Minuses

The disadvantages of a protein diet are much less, but they still exist:

1. Prolonged refusal of carbohydrates (strict diet) is fraught with problems in the functioning of the brain, nervous system, bad breath and body odor.
2. Such a diet is contraindicated when there are problems in the functioning of the kidneys, gastrointestinal tract and cardiovascular system.

Complete product table

Below is the most complete table of the most protein-rich foods. The table shows the content of proteins and fats per 100 g of product. Save the table and print if necessary (you can download it from the link).

Menu options

Baked, boiled, steam, stew - methods of cooking with a protein diet. Raw vegetables and fruits are allowed. They can also be heat treated if desired.

The dishes on this menu will not be boring. The main thing to remember is that a mandatory meal should contain 150-200 grams of protein. Diet variations depend on the duration of the diet. The special regime can be calculated for 7, 10, 14 and 30 days.

7 days menu

To determine if a protein diet is right for you, we suggest you try out the diet menu for a week first. In this menu option for 7 days, you can make your own edits depending on personal preferences or the body's tolerance of certain products.

This is a sample menu for a week with a protein diet. Adjust it based on personal preference. It is easy to find a lot of different recipes on the Internet. With this diet, it is quite possible to lose 5-7 kilograms in a week.

Menu for 10 days

Rapid results in weight loss are guaranteed by a tough mono-protein diet - you are allowed to eat only one type of food per day without adding oils and spices. Be sure to drink about 2 liters of water daily. Coffee is not allowed. With this diet, it is quite possible to lose 10 kg in 10 days.

An approximate diet for a protein mono-diet:

After such a diet, the result will be obvious. But frequent mono-diets can also harm, especially the digestive system. It was a very good variant of the protein diet. For the same ten days, you can eat a similar diet as with a weekly weight loss.

Menu for 14 days

After spending two weeks on a protein diet, it is also quite possible to lose up to 10 kg. But unlike the 10-day program, the weight goes away smoothly and in a mode that is sparing for the body.

Monthly menu

The hardiest people can opt for a 30-day weight loss program. The principle is similar, but much more willpower is needed. True, everything is offset by impressive results. Some people manage to lose up to 20 kg in such a short time.

Watch the video: Dr. Anthony Lim Medical Benefits of a Whole Foods Plant-Based Diet TrueNorth Health Center 2017 (May 2025).