It lies in the fact that it is necessary to limit the intake of carbohydrates and fats, but there should be more products containing protein. Such a diet causes a deficiency of energy in the body, because of this, the “reserves” of fat in the body begin to be consumed. Also, with a protein diet, excess fluid is removed from the body.

Despite the seemingly elementary essence of a protein diet, in fact, everything is somewhat more complicated. Since in order for the result to meet expectations, you will have to strictly follow the diet menu: with a protein diet, what to eat and in what quantities and at what time – everything is exclusively as recommended. Foods and drinks that are not in the diet should never be consumed. Otherwise, all efforts and attempts to lose weight will be useless.

Additionally, it is worth noting that the maximum result from losing weight will be only in the case when food restrictions are carried out simultaneously with moderate physical activity. Since protein is what helps in muscle building. Your body will not only decrease in volume, it will become toned and slender.

What you can eat on a protein diet: a list of foods

Protein diet: what you can eat we have already found out – a lot of protein and little fat and carbohydrates. Meals should be fractional, at least 6 times a day, while you must not forget that you cannot take food after 18.00. Every day you need to drink at least 1.5-2 liters of still mineral water.

Now let’s decide what is on a protein diet, and which foods will have to be temporarily abandoned. The products listed below can be eaten without restrictions, unless, of course, the weight of the dish is given in the menu:

lean meat: beef, veal, horse meat, rabbit meat
offal: tongue, liver, kidneys
fish, seafood (crabs, shrimps)
poultry: chicken, quail, turkey, partridge, guinea fowl
lean turkey or chicken ham
chicken or quail eggs
milk and dairy products (cottage cheese, cheese, yogurt)
tea (black, green, herbal)
oat bran

Now, having found out the list of foods that a protein diet allows and what you can eat, let’s list how these foods are allowed to be cooked. Poultry, fish, sea – and offal, meat is recommended to be steamed, cooked, baked in the oven, stewed, grilled or grilled. The only prerequisite is that no fat should be used in the preparation of the dish.

Eggs are allowed to be eaten boiled or soft-boiled, as well as in the form of “fried eggs” or omelet, if you have a special frying pan that allows you to fry them without fat or vegetable oil. When choosing dairy products for a protein diet, you should give preference to those in which the minimum fat content.

Usually, with a protein diet in a diet aimed at losing weight, there are:

vegetables: cabbage, cucumbers, tomatoes, zucchini, green peas, bell peppers, beets, carrots, beans

fruits: apples, oranges, grapefruits

porridge: buckwheat, oatmeal, rice

Naturally, their number is much less than protein foods. Porridge is boiled in water, without adding oil and sugar. And vegetables can be eaten raw, boiled, stewed or after grilling. In most cases, dietary recommendations specify which of the carbohydrate foods you can eat and which you can’t. Traditionally banned potatoes, bananas, figs.

As for all other food and drinks that are usually regularly consumed, the following principle applies here – if this is not on the list of foods for a protein diet, then it is impossible.

Prohibited foods on a protein diet

For effective weight loss, it is necessary to remove all fast carbohydrates from the diet, as well as foods high in fat.

First of all, the ban applies to refined sugar, confectionery sweets, white wheat bread, loaf, yeast baked goods, cakes and pies.

The list of unacceptable products also includes:

fatty meats, fish;
ready-made semi-finished products, canned food;
pickles, smoked meats, lard;
any store sauces, mayonnaise, ketchup;
starchy vegetables (potatoes, beets, corn);
packaged juices, sweet soda;
alcohol.

Why protein foods can help you lose weight

Protein food, entering the body, is digested very slowly. A lot of effort is spent on the process of assimilating protein compounds. In the absence of fast carbohydrates in the diet, energy is drawn from fat cells.

Prolonged breakdown of amino acid structures allows you to maintain a feeling of fullness for 3-3.5 hours without resorting to unhealthy snacks between breakfast, lunch and dinner.

Compliance with a carbohydrate deficiency, over time, leads to a decrease in fat reserves and a gradual decrease in body volume. During the day, the use of 30-50 grams is allowed. complex carbohydrates.

What results to expect from a protein diet

Usually, if you follow the key principles of nutrition and maintain an active lifestyle, the result will not be long in coming.

External changes will already be noticeable by the end of the first week. In such a short time, it is possible to get rid of 1.5-4 kg. excess weight.

The final numbers will largely depend on the initial body weight and the personal characteristics of the person losing weight. On average, in 14 days of the diet, you can lose 3-5.5 kilograms.

Protein in food

Proteins or proteins enter the body mainly from human food, which is subdivided into food of animal and plant origin. Typically, the daily protein intake for a physically active adult is in the range of 100-150 grams.

The basic sources of animal proteins containing a full range of essential amino acids for the body are: animal meat, fish and seafood, poultry and its eggs, dairy products. For vegetarians, as well as people who follow healthy diets without meat or who need protein foods during fasting, the basic suppliers of these macronutrients can be: soy products, legumes, various cereals, nuts and some other plant products that must be combined with the purpose of complete protein supply of the body.

High protein foods

Some scientists and nutritionists give preference to vegetable proteins, because they believe that their eating reduces the risk of cardiovascular pathologies, inflammatory bowel disease and some other serious disease states, including oncology of the colon. They are sure that such a preventive effect of plant proteins on the human body becomes possible due to their decrease in the plasma concentration of insulin and “bad cholesterol ” and recommend to adhere to a balanced menu when observing any dietary regime.

Important! It should be remembered that animal protein in the diet is absorbed almost in full (in the range of 92-98%), and the proteins of plant food are processed by about 60-80%.

Below is a table of the most popular foods of animal and plant origin, which are high in protein (in a ratio of 100 g / g).

Protein table in food

Meat
Pork	11.4-16.4
Chicken	20.8
Beef	18.9
Turkey	21.6
Mutton	16.3
Seafood and fish
Crabs	16.0
Salmon	20.8
Squid, mackerel, shrimp	18.0
Mintai	15.9
Bream	17.1
Cod	17.5
Flounder	16.1
Salmon	21.0
Capelin	13.4
Cereals
Buckwheat	10.8
Millet	11.5
Oatmeal	11.0
Pearl barley	9.3
Rice	7.0
Semolina	11.3
Milk products
Cheeses	23.4-26.8
Milk	2.8
Pure yogurt	5.0
Kefir, cream, sour cream	2.8-3.0
Cottage cheese	14.0-18.0
Legumes and nuts
Almond	18.6
Beans	6.0
Walnuts	13.8
Peas	23.0
Hazelnut	16.1
Soy	34.9
Peanut	26.3
Beans	22.3
Vegetables, dried fruits and mushrooms
Spinach	2.9
Kuraga	5.3
Potatoes	2.0
Prunes	2,3
Cabbage	1.8-4.8
Eggplant	1,2
Garlic	6.5
Bell pepper	1,3
Dates	2.5
Champignon	4.3
Raisins	1.9
White mushrooms	3.7
Eggs
Chicken	12.7
Quail	11.9

The role of proteins in human nutrition

Proteins are organic macromolecular compounds, the structure of which is formed from alpha-amino acids connected by peptide bonds. Typically, the genetic code through which proteins are synthesized uses 20 standard amino acids in various combinations for this. It is due to the multitude of amino acid configurations that protein molecules are formed with a wide variety of properties. Also, many functions independently can be performed by protein residues and complex complexes consisting of several molecules of various proteins.

The main importance of proteins for the human body

Growth and recovery	Proteins are a kind of bonding blocks from which all cells are built, and behind them are the organs of the human body (skin, hair, muscles, eyes, internal organs, etc.). In case of any damage, it is the proteins that recreate the normal cellular structure and functionality. Due to the active growth phase, protein foods should prevail in the diet of children and adolescents. A sufficient amount of proteins in the menu of expectant mothers in many ways contributes to the full development of the fetus.
Transport	Protein compounds are actively involved in the transport of certain molecules, including *hemoglobin, which distributes oxygen to all organs of the human body. In some cases, the protein acts not only as a “vehicle”, but also as a “keeper” of elements (for example, a complex compound ferritin*, which stores and transports the trace element iron).
Energy	After carbohydrates, proteins are the second most important macronutrients that are converted into energy (in the case of consumption of an amount of protein that exceeds the need for cells and tissues, the human body uses it as an energy resource). With sufficient energy production from dietary carbohydrates, protein becomes a fragment of fat cells.
Protection	Proteins are one of the important components of the active defense of the human body against many infections and other diseases of various etiologies. In the form of *antibodies,* these organic compounds, cooperating with other cellular elements of the *immune* system, detect and immobilize *antigens, which are subsequently suppressed by leukocytes*.
Enzymes	Most of the chemical reactions occurring in the body are impossible without protein *enzymes*.

The role of carbohydrates in human nutrition

Carbohydrates are necessarily included in the structure of virtually all cells and tissues of the human body and represent a fairly extensive group of organic compounds that sometimes have radically different properties. Such a variety of carbohydrates allows them to participate in many important processes in the human body and perform a number of important functions that contribute to its full work. Approximately 80% of compounds of this class are present in dry plant structure and about 2-3% in animal tissues.

The bulk of carbohydrates are divided into two groups – simple and complex

Simple

It is customary to include sugar and other products containing it in the group of simple carbohydrates. Sugar itself is pure glucose, which, when it enters the human body, activates the production of insulin that processes it . The products of sugar transformation are primarily used to nourish the brain, as well as to all processes associated with physical activity performed by the human body. In the case of consuming sugar just before mental activity or physical exertion, the brain or body most often completely expends all the energy received. However, if glucose enters the body during a prolonged moment of its passivity (for example, before bedtime), energy consumption does not occur, and all its excess is deposited “in reserve”, that is, it is transformed into fat.

Complex (carbo)

Complex carbohydrates include substances whose structure includes long chains of polysaccharides. Basically, this type of carbohydrate contains a variety of cereals, almost all vegetables and some fruits. In dietary nutrition, carbohydrates are valuable in that they do not provoke a rapid production of insulin.… The polysaccharide chains contained in them are broken down by the body gradually, creating a stable glycemic direct reaction. The absence of jumps in the glycemic level is not accompanied by hunger attacks and does not lead to the simultaneous emergence of a large amount of energy that needs to be urgently processed. With the gradual breakdown of the structure of complex carbohydrates, energy is released rather slowly, which for a long time deprives the body of the feeling of hunger and does not affect the existing fat volumes of the body.

A correct diet of long-term protein diets does not exclude the intake of carbohydrate foods, but conventionally divides them into harmful (simple carbohydrates) and useful (complex carbohydrates). The former must be abandoned completely, and the use of the latter should only be limited.

Protein Diet Recipes

Below are some popular diet recipes with photos that can be prepared both with a protein diet and in everyday life. In the case of using such recipes for protein foods for a diet, you can not add salt to them, other not recommended spices.

Cream soup

Required Ingredients:

chicken or turkey fillet – 400 g;
chicken egg – 2 pcs.;
spinach – 300-400 g;
low-fat milk – 150 ml;
bay leaf – 1-2 pcs.;
parsley – one branch;
salt / spices are the minimum required.

Boil the poultry fillet in a saucepan with 2-2.5 liters of clean water with peas and bay leaves until tender, then remove and cut into small cubes. Boil chicken eggs separately and chop one and a half of them in random order. Cut spinach into small pieces and boil in broth until tender. Add broth, milk, eggs, poultry fillets to a blender bowl and beat until smooth. Serve the creamy soup, garnish with the remaining half egg and a sprig of parsley.

Fish soup

Required Ingredients:

fillet of lean white fish – 400 g;
red onion – 1 pc.;
cauliflower – 400 g;
natural yogurt – 2 tbsp. l .;
lemon juice – 1 tbsp. l .;
salt / spices are the minimum required.

Disassemble and peel the cauliflower, then cut into small pieces. Chop fish meat coarsely and onion into thin half rings. Place all the ingredients in a saucepan, fill with the required volume of water, and cook until the fish is cooked. At the end of cooking, add natural yogurt, lemon juice and spices to the dish.

Protein salad

Required Ingredients:

chicken egg – 3 pcs.;
chicken fillet – 200 g;
cucumber – 1 pc.;
Peking cabbage – 400 g;
natural yogurt – 100 g;
mustard powder – 1 tbsp. l .;
salt / spices are the minimum required.

Boil the chicken fillets and eggs, then cut them into equal cubes. Slice the cucumber as well. Chop the cabbage finely. Mix all the ingredients thoroughly after seasoning them with a mixture of mustard powder, yogurt and other seasonings.

Protein omelet

Required Ingredients:

granular low-fat cottage cheese – 100 g;
chicken egg white – 3 pcs.;
green onions – 3 stalks;
dill – a few branches;
salt / spices are the minimum required.

To prepare a dietary protein omelet, it is necessary to separately beat the proteins in a blender until fluffy foam forms, and cottage cheese with dill until smooth. After that, you should carefully introduce the whipped cottage cheese into the protein mixture and put everything in a silicone mold. Sprinkle with finely chopped onions on top and bake in the oven.

Chicken in kefir

Required Ingredients:

chicken fillet – 800 g;
purified water – 100 ml;
low-fat kefir – 100 ml;
onion – 1 pc .;
salt / spices are the minimum required.

Rinse the chicken fillet, cut into small strips and season with spices if desired. Mix water with kefir, pour them over poultry fillets and refrigerate for 30 minutes. After this time, simmer the meat on both sides in a skillet without oil.

Veal steak

Required Ingredients:

lean veal – 400 g;
olive oil – 1 tsp;
salt / spices are the minimum required.

Rinse the veal, peel it off and cut across the grain into steak pieces approximately 2 cm thick. Rub each piece of meat with the olive oil and seasoning mixture and marinate for 60 minutes. In a dry skillet, fry the steaks on both sides for 2 minutes. Wrap each steak in foil and place in the oven for about 40 minutes.

General rules of protein nutrition

All types of protein foods adhere to the following rules:

Fractionality – five meals a day.
Dinner at least 4 hours before bedtime, and breakfast 30–40 minutes after waking up.
Each meal should include protein-rich foods.
Carbohydrate foods, including fruits and vegetables, are recommended to be consumed only in the morning.
Compliance with the drinking regime.
It is necessary to exclude canned products, sweets, confectionery, fast food from the diet.

Menu compilation

The menu on protein days should be compiled, taking into account the chosen diet and individual parameters. The average portions are:

Fish – 200 g.
Low-fat cottage cheese – 250 g.
Egg whites – 5 pieces.
Seafood – 200 g.
Chicken fillet – 150 g.
Lean meat – 100 g.
Protein shake – according to package directions.

It remains only to add some side dish to them.

Thus, having studied the information about the protein diet, we can conclude that it is quite effective. It can eat a variety of protein-rich foods, while other nutrients need to be somewhat limited.

Protein rate

The body needs protein. We are not talking about pure protein, but about protein foods. You need to get a minimum of 40 g, a maximum of 120 g of protein daily. On a diet, proteins are consumed according to the following principle. Under the condition of a sedentary lifestyle, 0.97-1.07 g of protein is relied on 1 kg. If physical activity is high with strength training, then the numbers increase – 1.2-1.7 g of protein should be supplied per 1 kg of mass. For example, for the average woman with a body weight of 55 kg, the optimal daily amount is 55 g of protein.

Protein Diet Limitations

On a protein diet, it is undesirable to consume the following:

sweets – cookies, cakes, very sweet fruits;
butter, potatoes, heavy side dishes;
pasta, common bread products, fat-fried foods;
ketchup, mayonnaise;
canned food and semi-finished products;
fatty dairy products;
sugar and sweeteners.

Additional measures for a protein diet

To avoid dangerous vitamin deficiencies, choose a complete vitamin complex and take fish oil. It is also important for a beautiful dried figure to play sports and quit all bad habits. Take a look at the illustrations that show protein-rich foods for drying the body.

Duration of the protein diet

You can stay on a protein diet for no more than two weeks (ideally 7-10 days), after which you must definitely take a break for at least 4-6 months. It is possible that to gain the optimal weight, you will only need to resort to the diet once. Then just exclude simple carbohydrates and fats from the menu: fried foods, baked goods, chocolate and other foods containing saturated fats and sugars. We will tell you about the products below.

Pros and cons of a protein diet

The main plus of the diet is fast weight loss. At the same time, you will not feel a constant feeling of hunger, since protein foods provide the body with the necessary amount of energy for the whole day. But not everything is as good as it seems at first glance. Besides the advantages, there are also disadvantages.

The main disadvantage of a protein diet is that it cannot be called balanced. With a minimal intake of fats and carbohydrates, the body loses not only nutrients for gaining excess weight, but also vitamins, trace elements, fatty acids.

Prolonged exposure to protein food can provoke increased fatigue, brittle nails, deterioration of complexion, dry skin, dull hair

Pros :

protein food saturates the body for a long time;
belongs to the category of fast diets;
varied diet;
there are no restrictions on the number of calories consumed;
high efficiency (up to minus 10 kg in 2 weeks);
the result is preserved for a long time.

Cons :

refusal from sweet, starchy and fatty foods;
insufficient intake of vitamins and minerals.

The benefits of a protein diet are obvious – six undeniable pros versus two small cons. Despite this, the diet has one significant drawback, because of which you cannot stay on it for more than two weeks.

A number of studies have found that protein food with a passive lifestyle can harm the body. Long duration of the diet leads to kidney edema, the development of urolithiasis and other unpleasant consequences

To reduce the stress on the kidneys, you need to include enough fluids and fiber in the form of vegetables and fruits allowed by the diet.

How to choose meat for a protein diet

When choosing industrial meat products and semi-finished products, smoked meats, you should pay attention to their chemical composition and separate tasty from healthy products. Any sausage has more fat than meat. It is simply not visible in cooked sausages and sausages, which contain up to 30% fat. And in low-fat types of meat – it is only 10%.

Smoked meats taste savory, tender, tasty and aromatic, but they are all toxic and not suitable for the diet. Most lovers of a meat diet prepare sandwiches for themselves, the calorie content of which is about 400 kcal. If you cannot do without sausages, then you need to use them with a garnish of vegetables to neutralize toxic substances, and not with bread. This is also a feature of the protein diet. Since ancient times, people have eaten meat cooked over a fire and ate vegetables, roots and herbs just to neutralize protein breakdown products and remove them from the body.

How exactly can a protein diet harm your health?

An increased amount of protein has some health risks.

Kidney load

When you eat a lot of protein, the oxidation of its constituent amino acids increases the burden on the kidneys. Even a short intake of large doses of protein speeds up glomerular filtration, the first stage in urine formation, and changes the pH of the fluid. In the long term, it can damage the kidneys.

Also, a high intake of animal protein has been linked to the risk of kidney stones.

Risk of metabolic disorders

Dietary protein contains BCAAs or BCAAs. During the processing of BCAAs, the body accumulates by-products that interfere with the oxidation of fatty acids.

If the diet contains a lot of fat, as in the keto or Atkins diet, the body accumulates under-oxidized substrates, disrupts the action of insulin and increases the risk of metabolic disorders.

Deficiency of vitamins and minerals

This danger only exists for strict high-protein diets. Many carbohydrate-rich foods (fruits, vegetables, cereals) contain vitamins and minerals necessary for health.

Refusal of such food can cause a deficiency of nutrients. To prevent this, during the most severe phases of the diet, it is advised to take vitamin complexes.

So, not everyone can sit on a protein diet?

Yes, there are several conditions in which WB diets are contraindicated:

Abnormalities in kidney function or a tendency to develop stones, as well as risk factors for renal diseases: hypertension, diabetes, cardiovascular disease. To see if you are doing well, take a creatinine test, a HbA1C hemoglobin test for diabetes, and a urinalysis for proteinuria (the appearance of protein in the urine).
Pregnancy. Increased protein intake during gestation can lead to decreased fetal growth, increased blood pressure and increased cortisol secretion in response to stress.

Varieties of protein diets

The essence of all types of protein diets is the same – eating foods high in protein and limiting carbohydrates with fats. The process of ketosis starts – acidification of the body and burning of body fat. The differences between such diets are in their severity and diet. The most popular are:

Ducan. Based on a diet high in protein and low in complex carbohydrates. The diet consists of lean meat, eggs, fish. The process is divided into several stages: attack, cruise, anchoring and stabilization;
Maggi. Losing weight will have to eat eggs, sometimes adding vegetables or unsweetened fruits. The diet lasts from a week to a month, you can repeat it once a year;
Kremlin. The diet has specific restrictions on the amount of food, but it does not strictly limit carbohydrates. High-protein meals are designed for up to two weeks.

Ducan

This method of losing weight involves the use of low-calorie and satisfying foods in almost any quantity. There are no restrictions on protein foods, which makes the diet much easier to tolerate.

Losing weight is divided into 4 stages:

The attack is the most difficult and effective phase. On it, rapid fat burning and metabolic restructuring begins. In a week, you can lose up to 7 kg of weight, you need to continue this phase as long as necessary, but no more than 10 days. On the attack, you can eat low-calorie protein foods, you need to cook food without oil. Portions are not limited, because you still can’t eat a lot of protein food.
The cruise is a gentle phase that lasts much longer than the attack. You can observe this phase from several weeks to several months – until the desired result. Protein days in this phase alternate with vegetable days 1/1, 2/2, 3/3, etc.
Reinforcement is a way out of the diet. At this stage, there is a gradual return to the usual diet. You should not immediately lean on sweets, because the metabolism has not yet been rebuilt to process a large amount of carbohydrates. The fixing time is calculated as follows: for each dropped kilogram, the phase is extended by 10 days. For example, after losing 15 kg, you need to continue the stage for 150 days;
Stabilization is the usual diet with minor adjustments. It is necessary to introduce new habits: drink from 1.5 liters of water per day, walk more, walk, if possible, go in for sports and regularly do fasting days.

Malysheva

Malysheva’s protein diet is another type of protein diet. It combines the principles of fractional nutrition with a high-protein diet. after the end of the diet, the weight will not come back (if you follow the rules), and the diet itself is quite nutritious and satiates well.

The author of the diet gives his instructions before starting the diet, which help to tune in the right way:

Positive attitude – you need to set aside time for your favorite activity and prepare for an excellent outcome of the diet;
The diet should have a smooth exit, it is impossible to abruptly switch to the previous diet;
Limited calorie intake – no more than 1200-1400 kcal per day, depending on height;
Fractional meals – 3 meals with 2-3 snacks;
You can’t starve, otherwise fat burning will slow down.

For those who play sports or exercise a lot during the day, the calorie rate rises to 1500-1700. It is best to alternate cardio with strength exercises.

Protein nutrition in the Malysheva diet is present as a fasting day. Before breakfast, you should drink a glass of purified water. After half an hour, eat a boiled egg, cucumber and any greens (you can cut food and make a salad).

For the rest of the day, it is recommended to eat boiled chicken without skin, no more than 0.6 kg. To remove excess fat from the meat, it is necessary to boil the meat until half cooked, drain the water, rinse the chicken and pour in new water.

If desired, the chicken can be replaced with another protein food, for example, low-fat cottage cheese. Do not exceed the daily calorie intake of 1500 kcal.

Sports carbohydrate-free diet

Drying the body is a gradual decrease in the calorie content of the diet by cutting back on carbohydrates and fats. Typically, this system is used by athletes who want to maintain muscle mass and remove excess fat.

On drying, not only sweets, flour and alcohol are prohibited – even sweet fruits and honey are prohibited in the last stages. Also, you can not eat a lot of fat, so protein foods should be low-fat.

Important! The tougher the drying, the more water you need to drink. If you neglect this, you can not avoid problems with digestion, metabolism and well-being. You also need to take vitamin complexes, because the diet is limited, and water washes out vitamins and minerals.

The drying rules are as follows:

Smooth entry into the diet. A sharp transition to drying – stress for the body and subsequent breakdown;
Meals 6 times a day. For dinner, it is advisable to eat something light, do not eat before bedtime. For snacks, sports nutrition (isolate, protein) is excellent;
Drink plenty of fluids. The amount of water is calculated as follows: 30 ml per kg of body weight. Drink even more on hot days or workout days.

10% of the diet is vegetable and animal fats, 20% is carbohydrates (mainly complex), the rest is protein. Increase the amount of protein gradually.

For breakfast, you can eat cereals (except semolina), sour fruits, nuts (no more than a handful a day) and vegetables. You can also consume bran and greens to help your body digest protein. Berries and sweet fruits (bananas, peaches and grapes) will have to be abandoned.

Strength training should prevail, but cardio loads will not be superfluous. Such a regimen and diet can only be followed by people who have been involved in sports for some time and have gained muscle mass.

Diet pros and cons

The advantages of such nutrition are significant:

The first results can be seen from the second day;
Protein foods are very satisfying and take a long time to digest, so you won’t have to starve on a diet;
A varied and healthy diet of vegetables, cereals and protein foods (except for strict diets);
No headache, fainting or sleep disturbances due to hunger;
Fiber heals the intestines and removes excess toxins from it (in each variant of the protein diet, the use of vegetables or bran is recommended);
You do not need to count calories and weigh portions, since eating too much protein will still not work;
You can use a diet to gain muscle mass or to dry out.

However, in addition to the advantages of a diet, this type of food and its disadvantages:

Unbalanced diet, lack of vitamins and minerals obtained from fruits. When dieting, calcium stores are severely affected, since it is involved in protein absorption. To prevent vitamin deficiency, you need to take multivitamins;
Fatigue due to lack of carbohydrate foods – the main source of energy. For people whose activities require concentration, it is better to give up the diet;
A large load on the liver and kidneys, excess protein production can be deposited in the form of stones;
Increased cholesterol levels when consuming large amounts of fatty animal products.

A protein diet is quite dangerous for women, as a high-protein diet can lead to hair loss, disruption of the cycle, and in the worst case, infertility.

How much protein should you eat per day

The amount of protein is calculated depending on the weight, 3-5 g per kg of body weight. The amount of protein should be increased gradually so as not to introduce the body into a state of stress.

If you do not want to calculate grams and calories, then follow the already compiled diet menu or listen to your body. You can hardly eat more protein.

Fast protein diet for 3 days

To lose a couple of extra pounds three days before an important event, you can use an express diet. The diet is as follows:

Breakfast – 1 egg with cucumber or herbs;
Snack – low-fat yogurt;
Lunch – 200 g of cottage cheese 5%;
Snack – a small bowl of salad seasoned with half a spoonful of oil;
Dinner – 150-200 g of cottage cheese.

On the second day, the following menu is offered:

Breakfast – 250 g of oatmeal with a handful of dried fruits;
Snack – an apple;
Lunch – bean soup with chicken or beef;
Snack – 30 g of nuts;
Dinner – 150 g of low-fat cottage cheese.

The diet of the 3rd day is presented:

Breakfast – 200 g of cottage cheese with half a banana;
Snack – 1 egg;
Lunch – 100 g of chicken and 1 cucumber;
Snack – orange;
Dinner – a glass of kefir and 140 g of cottage cheese.

Throw off on such a diet can be from 2 to 5 kg (depending on what weight is now). At the end of the diet, you need to slowly increase the calorie content of the daily diet and introduce new foods. After a couple of days, you can consume honey or sweet fruits. To lose weight faster and consolidate the result, it is advisable to play sports.

On a diet, you can do morning exercises or take a short walk. Exhausting workouts will severely deplete the body, so it is better to postpone them. With such a diet, you should drink more and take multivitamins.

Sample menu of dishes for each day of the week

The menu for one week is balanced and designed so that the losing weight does not starve and does not experience severe weakness. The diet is quite varied, consisting of simple dishes that anyone can cook. It is worth adhering to such a routine no more than two weeks, after which it is necessary to give a break to the body.

Types of proteins in the human diet

Proteins can be divided into two large groups: animal and plant origin. They belong to the same class of chemical compounds and generally perform the same functions, but they have several differences.

Animal proteins. Their advantage lies in the composition of amino acids – the chains from which the protein molecule is built. Animal products belong to complete proteins: they contain all essential amino acids – compounds that the body is unable to produce on its own, but without them it cannot function normally. A conditional shortage of animal products is a large amount of fat, which can nullify all efforts to lose weight.

Vegetable proteins. The composition of such proteins is more scarce, since only soy and quinoa contain essential amino acids. All other plant foods lack one or two amino acids of this group, which makes them less preferred in the human diet. But this is only at first glance: with a full and varied diet, this lack of vegetable protein can be easily eliminated. The combination of different proteins of plant origin can add up to the whole complex of amino acids: both nonessential and irreplaceable. What products to choose is a matter of personal taste and preference. But losing weight is a process that requires a sufficient amount of energy and strength, so it is important to take into account one more nuance. Plant proteins take longer to break down and require more resources from the body than animal proteins.

Low-calorie protein foods

For weight loss, protein-rich foods are best chosen from a list of low-calorie and easily digestible foods. In this case, the body will not be burdened with unnecessary tasks, such as splitting and assimilating too “heavy” protein foods and meals, and weight loss will proceed rationally: due to fat deposits, and not energy resources of the body. Therefore, one should take into account the fat content in a particular product and its calorie content. In the above list, products will change their positions if you distribute them by calorie content (Kcal content) in 100 g.

Beans – 58.
Whole milk (depending on fat content) – 31-58.
Egg – 70.
Tuna – 96.
Liver – 98-114.
Salmon – 142.
Chicken (without skin) – 150.
Lamb (lean) – 160.
Turkey – 165.
Rabbit – 181.
Beef – 220-270.
Pork (depending on fat content) – 220-330.
Chum salmon caviar – 260 Kcal.
Hard cheese (depending on the type) – 280-410.
Goose meat – 319.
Nut – 364.
Soy – 380.
Almonds – 645.

Protein foods on the list of weight loss products provide tremendous opportunities for choice and room for imagination: a diet to reduce body weight no longer looks like a painful process that requires heroic volitional efforts. Protein foods can be included in a wide variety of recipes and can be used to cook whatever you like and what is healthy – from soups and main courses to holiday salads and gourmet desserts. And the concept of “dietary” is no longer associated with “dull” and “tasteless”. If you want to diversify your diet and guaranteed to avoid gaining excess weight, you can turn to Herbalife products. The high protein content of protein shakes will keep you feeling full and help you lose weight. In addition, such mixtures have other advantages:

contain 30% of the daily value of antioxidants;
in the composition – 23 essential trace elements necessary for the normal functioning of the body;
10 flavors will help you diversify your diet.

And from overeating at night, a special formula of “Evening cocktail” will protect. An excellent substitute for a high-calorie dinner, which will both saturate and provide the body with the tocopherol necessary for restful sleep and help to smoothly reduce weight.

What helps and interferes with protein absorption

Protein is not broken down or absorbed by itself: when it enters the body with food, it becomes a participant in a complex chain of biochemical reactions that lead the protein to a state in which it becomes useful to the cells of the body. Therefore, simply consuming protein is not enough: it is important to ensure that the balance of other substances necessary for protein metabolism is maintained. The most important of these are vitamin C and B vitamins, which are found in large quantities in greens and leafy vegetables, oatmeal, walnuts, tomatoes, offal, kiwi, rose hips, citrus fruits. Having diversified your diet with these products, you can be sure: protein not only enters the body, but is also fully absorbed.

Fruits and vegetables

For your protein diet to be balanced and provide all the nutrients you need, fruits and vegetables should be part of almost every meal. Most fruits and vegetables are low in calories, but they also contain essential vitamins, making them an ideal addition to protein meals. If you are on a strict diet, then it is advisable not to eat vegetables with a high carbohydrate content. These include potatoes, carrots, beets, peas, pumpkin, parsnips, and corn.

Fruits tend to contain more sugar and carbohydrates than vegetables. The best diet options are lemons, limes, and berries (other than cherries). Dried fruits are especially high in sugar and should be avoided.

Choose carbohydrates wisely

If you choose to eat less carbohydrates, it is important that the ones you consume contain fiber, as fiber deficiency is often a problem in protein diets. Examples of foods high in fiber:

Brown rice
Different types of bran bread
Whole grain pasta

Avoid treats high in simple carbohydrates and sugars (excluding fruits). They have the least nutritional value and should be removed from the food list first. The absence of buns and sweets will not have a significant effect on nutrients, but will significantly reduce the total amount of fat and carbs.

Who is this diet for?

We already know that a protein diet can influence the growth of muscle mass, and the lack of carbohydrates forces us to take energy from fat reserves. That is why, in combination with regular intensive training, the quality of our body improves, the relief stands out.

Most often, athletes, professional athletes and people who seek to get the most toned body resort to “drying”. But guys and girls, having seen enough of the “jocks” in the gym, sometimes do not understand that in everyday life there is no great need to go on such a diet.

A similar diet is suitable for you if you:

want to lose a lot of pounds;
Going on vacation to the sea and want to look stunning, while you are slightly overweight;
planning a photo session;
an athlete and you need to dry out to reduce weight;
bodybuilder.

Basically, this ends the list of situations in which a protein diet may be required. But if you feel that you have other reasons to sit on it, then we kindly ask you to approach your diet wisely. In no case should you deplete your body and think over all your meals in advance.

Side effects and contraindications

You can not sit on a protein diet for people who are at risk for diseases of the genitourinary system, cardiovascular diseases, or who have liver problems. With an illiterate approach, a protein diet can be the cause of kidney stones, the development of thrombosis, and an irritable state.

Attention! If you have any chronic diseases, we strongly recommend that you first consult with your doctor.

Benefits

Following the rules of a protein diet is not as difficult as it might seem at first glance. This method of losing weight has many advantages, the most significant of which are:

No hungry stress and constant desire for a snack. Protein food is processed by the body for a very long time. When combined with large enough portions, this ensures a consistent feeling of fullness.
Fast weight loss. In just a few days, you can easily lose up to three kilograms of excess weight. If you have enough willpower and a strict attitude towards yourself, then the result can be doubled. If you want to significantly lose weight, choose the diet option, designed for two weeks.
Long lasting result. Unlike the same fasting days on watermelon, a protein diet gives long-term results. With the right output, you can, at least for several years, forget about the pounds thrown off. The weight will be kept at the right level.

Used sources and useful links on the topic: http://Dieta-clubs.ru/belkovaya-dieta-chto-mozhno-est/ https://Dietonika.com/diety-dlya-pohudeniya/belkovye-diety/belkovaya-dieta- produkty.html https://medside.ru/belkovaya-dieta https://Proteinfo.ru/voprosy-pitaniya/diety/chto-mozhno-est-na-belkovoj-diete/ https://zen.yandex.ru/ media / bodystatus / belkovaia-dieta-dlia-pohudeniia-meniu-na-nedeliu – 5ac26b39168a91ffeae4512a https://differed.ru/health/diets/belkovaya-dieta-menyu-na-nedelyu https: // fit-and-eat. ru / diets / belkovaya-dieta.html https://Lifehacker.ru/belkovaya-dieta/ https://WomFit.ru/dieta/belkovaya-dieta-dlya-pohudeniya.html https: // bud-v-forme. ru / nutrition / belkovye-produkty-dlya-pohudeniya / https://hudetdoma.ru/journal/item/51 https://city-glam.com/zdorove/belkovaya-dieta/ https://VDiete.ru/pitanie/diety/belkovaya-dieta/

Post source: lastici.ru