Protein diet
Proteins are a vital structural unit in the human body. This macronutrient is a part of cell membranes, carries out transport and protective functions. There are proteins-hormones and proteins-receptors, in addition, proteins are a building block for muscle fibers, their deficiency leads to muscle dystrophy, body laxity. The calorie content of 1 g of protein is only 4 kcal, the same as the calorie content of 1 g of carbohydrates, with the only difference that the body spends much more energy on breaking down a gram of protein than on breaking down a gram of carbohydrates. The increased consumption of proteins with a decrease in the proportion of carbohydrates leads to the fact that the body receives energy due to the expenditure of fat reserves.
Protein diet is the general name for a number of diets, the essence of which boils down to one thing: minimize carbohydrate intake while increasing protein intake. It is not worth excluding carbohydrates completely from the diet, it can cause serious harm to health.
Protein Diet Rules:
- The principle of fractional nutrition: the interval between meals is no more than 3 hours, meals in small portions;
- The share of protein products in the menu is about 70%, the rest is carbohydrates;
- It is necessary to drink at least 1.5 liters of clean water per day, this will support the functions of the kidneys and intestines;
- Daily physical activity: sports, dancing, yoga, brisk walks in the fresh air, etc. of their own choice.
Benefits of the Protein Diet
A protein diet allows you to get rid of 2-3 kg per week.
Losing weight occurs by reducing body fat and preserving muscles. Protein diet combined with exercise is especially effective.
The diet menu is varied and satisfying, there is no feeling of hunger.
Disadvantages and contraindications of the protein diet
Eating large amounts of protein can cause impaired renal function, dehydration, toxic poisoning by protein metabolism products, so the diet is contraindicated for people with kidney disease and endocrine disorders.
An excess of protein in the diet with a lack of carbohydrates and vitamins negatively affects the appearance: the skin becomes dull, the condition of the hair and nails worsens. Constipation is common. Therefore, when forming the menu, it is necessary to ensure that there are enough vegetables and fruits, especially fresh ones.
What foods are allowed?
- any type of meat: chicken, turkey, veal, beef, rabbit, etc.;
- meat products (sausages, sausages, ham, boiled pork, etc.);
- any fish;
- seafood;
- milk products;
- eggs;
- vegetables (excluding potatoes);
- fruits, berries;
- nuts;
- buckwheat and oat groats, brown rice;
- vegetable oil;
- green and black tea, black coffee, herbal teas.
What foods are prohibited?
- flour products;
- sugar;
- alcohol;
- canned and smoked foods.
It is advisable to exclude salt from the menu, but if this is difficult, it is acceptable in small quantities (dishes should be undersalted).
Protein Diet Menu
There is no strict protein diet menu, it can be formed depending on preferences, focusing on diet rules and the recommended list of products. Sample menu for 3 days:
Breakfast: ham, boiled egg, tea or coffee.
Afternoon snack: cottage cheese with fruits or herbs, black coffee.
Lunch: boiled chicken or veal with buckwheat, tomato, bell pepper.
Lunch: a few slices of cheese, tea.
Dinner: fish baked in foil with lemon and rosemary sprigs, mint tea.
Breakfast: cottage cheese with sour cream, banana, tea or coffee.
Afternoon snack: a handful of almonds or cashews.
Lunch: meat broth, brown rice with rabbit meat, fresh vegetables.
Lunch: apple or pear, kefir.
Dinner: 2 egg omelet, vegetable salad of carrots, bell peppers, cucumber with lemon juice.
The third day
Breakfast: whole grain bread with cucumber and slices of red fish, tea or coffee.
Afternoon snack: fruit salad with yogurt.
Lunch: fried fish, cabbage salad with apple, carrots and herbs, tea.
Lunch: banana milkshake.
Dinner: fish cakes with stewed vegetables, kefir or fermented baked milk.
Useful Tips
Tip 1. As a quick lunch, a protein powder cocktail for sports nutrition is perfect: it tastes good, it satiates well, and contains almost no carbohydrates. It is better to dilute the powder with water, this will reduce the calorie content of the drink.
Tip 2. Although fatty meats and meat products are allowed, if the degree of obesity is significant, it is better to abandon them in favor of dietary chicken, turkey, veal.
| Diet characteristic | final grade |
| Duration: 2 weeks |
3.5 out of 5 A protein diet is ideal for meat eaters: it is allowed to eat meat in almost unlimited quantities. However, it should be borne in mind that an excess of protein can lead to health problems, and a lack of carbohydrates - to a decrease in mood and overall tone. |
| Recommended frequency: 2 times a year | |
| Weight loss rate: | |
| Safety: | |
| Variety of products: |
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