Protein diet for weight loss her menu for the week
The efficiency of such a power system is obvious: during the week we spend up to 4 kg weight loss, but nutritionists insist you always eat under this scheme is strictly impossible, it is fraught with serious health problems.
What can you eat with this diet, how to diet and how to choose the right kind?
Protein diet – pros and cons
The advantages of this system include the power quick getting rid of excess weight, and the ability to build muscle, make muscles more relief.
That is why protein diet for athletes engaged in power sports such as bodybuilding, power lifting shown in the drying period.
Extended protein diet for men that differs from women's amount of "allowed" calories: representatives of a strong half of mankind is permitted to 1700 kcal per day.
About the efficacy and safety protein diet evidenced by the fact that it is allowed during pregnancy and while breastfeeding. It should be emphasized that we are not talking about hard protein diet, and a more balanced and moderate diet, without the complete exclusion of fats and carbohydrates.
Harm to the protein diet, if not its respect can be quite substantial: dermatological problems, dry skin, inflammation, hair loss, breakage and a dull, blurred vision, increased level of platelets in the blood (that is, the risk of blood clots).
Often "satellites" of this diet be insomnia, lack of energy, chronic fatigue.
If you decided to use protein diet to gain muscle mass or for weight loss, please note that doctors advise to stick with it for no longer than two weeks, and repeat no less than a year.
"Sitting" on a strict protein diet for a month, you run the risk of exacerbation of chronic diseases, problems with kidneys and pancreas.
Protein diet – contraindications
- diabetes mellitus;
- chronic diseases;
- a high degree of obesity .
The kinds of diets with increased protein content
- The protein Express diet 3 days or 5 days. Nutritionists insist that protein quick diet is not the best solution because the body no time to readjust. But if you need to get rid of 1-2 kg before the holidays – one or two times a year to take advantage of this power system.
- Protein diet for pregnant women this power system includes sufficient amounts of vitamins and a small amount of fat. Mandatory "long-playing" carbohydrates that should be consumed in the morning. Stick with this protein sparing diet possible: it can be designed for 4 weeks, and the menu depends on the duration of pregnancy.
- Protein-carbohydrate diet like pregnancy diet allowed carbohydrates in the form of porridge and honey for Breakfast, but after lunch will have to focus exclusively on protein dishes.
- Protein-vitamin diet fruit and protein diet is more balanced than a strict diet, rich in protein. It includes fruits (except bananas and grapes) and also meals that contain protein. The secret is to use them in different meals. This protein diet is perfect for vegetarians because it includes several varieties: protein-vegetable protein-orange diet.
- Protein-fat diet is another balanced option, in which menu is present and a small amount of fat. To extend such a high protein diet with an expanded menu for a month; it is permitted and in some diseases, e.g., pancreatitis.
Protein diet is "white" and "black" list of products
Forbidden foods for a protein diet include dairy and meats with high fat content, bread and any pastry, sugar, butter.
Forget the diet period of the confectionery Department, abstain from alcohol, sweet fruits, vegetables containing starch (in the first place is the potatoes and corn), canned food.
What can I eat on the protein diet? The list is not too extensive, but subject to the weekly protein diet allows you to choose a varied diet.
It includes eggs, lean meat and fish, fat-free dairy food, hard cheese, nuts, pod beans, sour apples, teas and juice, fresh juices, vegetables (cabbage, cucumbers, onions, peppers, tomatoes), mushrooms.
Subject to protein diet for weight loss will not be difficult to find recipes to cook that can be at home with the familiar and inexpensive products.
Tips to improve the efficiency of the protein diet
To diet protein for 7 days was effective and not too heavy for compliance, please note the following rules:
- You should eat 6 times a day (three main meals + lunch, afternoon tea and snack after dinner).
- Try to drink plenty of fluids – at least 2 liters of water a day so as not to overload the kidneys.
- Listen to your own well being: in case of complaints, the races of pressure or digestive disorders, you must quit the diet.
Protein diet for weight loss sample menu for a week
Picking up dishes not strict protein diet, consider your own taste preferences: it is not necessary to adhere strictly to the given menu, you can change the dishes sometimes, experiment with the ingredients within the resolved list and the total size of the portions.
If you decide to follow a high protein diet longer than seven days, the menu for 10 days or 14 days will not be fundamentally different: on the eighth day repeat the diet the first day, etc.
Menu protein diet for weight loss in 7 days and 2 weeks is given in the table below.
Each sentence is a description of one meal.
- 1 day.Tea or coffee (without sugar, with skim milk). A green salad dressed with balsamic vinegar, 1-2 boiled eggs. 100 grams of rice, boiled poultry fillet (without skin) – 150 g. 100 g of cottage cheese, protein shake.. Vegetable salad, 150 g of fish per pair. Tomato juice
- 2nd day.Tea or coffee. A green salad dressed with balsamic vinegar, 1 toasted grain bread. 100 g rice, 150 g of boiled fish or steamed. Vegetable salad without salt. 200 g of boiled meat (poultry fillets or beef). Protein shake.
- 3rd day. Tea or coffee. 1 orange, 1 kiwi fruit, 2 boiled eggs. Green salad, 1 egg. Vegetable salad no dressing, protein shake. 200 grams of boiled or baked meat. Green tea.
- 4-th day. Tea or coffee. 1 egg, 50 g cheese. Bake eggplant or zucchini. 1 orange, protein shake. Salad vegetables. A glass of Apple juice.
- 5-th day.Tea or coffee. Salad of boiled or fresh vegetables. 100 g rice, 150 g of fish (boiled, baked, steamed). The carrot salad. 1 Apple, protein shake. A glass of tomato juice.
- 6-th day.Tea or coffee. Boiled egg with vegetable salad. 100g rice, 200g chicken. Salad vegetables. 1 egg with carrot salad. Green tea.
- 7-th day.Tea or coffee. 1 orange. 200 g of chicken meat. 200 g of cottage cheese, protein shake. Salad vegetables. A Cup of yogurt.
Out of the diet
If strict protein diet you dropped 5-10 pounds in 7-10 days, it does not mean that after its completion can the soul to eat cakes. To expand the menu, must gradually:
- in the first week, add low-fat vegetable or meat soups at lunch, increase the amount of meat or fish (cook meals on the grill, bake, boil);
- in the second week expand a vegetable diet;
- if health allows, do not forget about sport;
- after waking up drink a glass of water, and after 15-20 minutes eat Breakfast;
- it is not necessary to go on the meals: continue to eat 5-6 times a day.
Even two weeks after the release of the protein diet is better to continue to drink tea or coffee without sugar, not to abuse the flour, fried, sweet.
Protein diet is not the most balanced diet, but proven and doctors, and those who relieve weight. By adopting such a system, don't forget about the sense of measure and timing of the diet.