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Protein Diet for Weight Loss: Menu for a Week

High quality carbohydrates for breakfast, light and nutritious lunch, heavy protein dinner with rough fiber of legumes or vegetables - a protein diet for weight loss is built on such principles.A menu for a week, a list of protein products and reasonable nutrition tips you will find in this post.

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What is a protein weight loss diet?

The main postulates of the protein diet

The classic protein diet to lose weight and improve the figure lasts for 2 weeks.The shortened option is 1 week.In the best case, you can drop from 4 to 8 kg.The diet is based on a fraction diet.You will have to eat a little, but every 3 hours.It is important to prevent excess calories in diet and fasting.Each part is moderate.If you do not know your norm, then focus on the volume of your hands.At a time without harming the figure, you can eat just as much food as it would fit into your palms.It is advisable to eat 5-6 times a day and not eat at night.This is such a schedule is better for weight loss and health.

The main dietary products

When proteins are present in the fraction menu, the risk of overeating problem decreases.In the diet, it is advisable to lean on low -fat meat, fish and seafood, naturally cottage cheese cheese, tofu cheese, dairy products, eggs.It is impossible without carbohydrates.Only simple carbohydrates must be restricted.They are also called fast carbohydrates.There must be proper carbohydrates on the menu.In addition, it is better to give preference to these carbohydrates products that have the largest GI (glycemic index).

How to organize protein nutrition?

The competent fat and carbohydrate deficiency in the diet provides the effect of fat burning.It is undesirable to include flour products, confectionery and potatoes in the menu.It is good to eat clearly on the graphics, not at night.It is important to monitor the proper drinking regimen.In the following teas, herbal drinks and clean water are welcome.Try to eat all carbohydrates before lunch, after 18:00 - only with low -calorie meals.After noon it is better than non -moisture vegetables, citrus, apples.

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

Squirrel diet without hunger

You will definitely feel all the benefits of a protein diet.One of them is the lack of hunger attacks.When a person has a brutal appetite, it is due to changes in the level of insulin in the body.In the hormone insulin, an important role in the separation of glucose you get from simple sugars, such as sweets and various pastry products, as well as complex carbohydrates such as vegetables, cereals, cereals.When there is no crash for insulin, it is not produced by the pancreas.The blood sugar level is optimal, so there are no strong hunger attacks.

The duration of the protein diet

It is important to know that the high profile power system should not extend for a long time.Of course, this is a heart diet in terms of body drying, but it cannot be practiced for longer than 2-4 weeks.A strict version of the protein diet is associated with a critical deficiency of carbohydrates in the body.The role of carbohydrates cannot be underestimated, they are also important for health.

Possible harm to the protein diet

Common Mistakes of a High Project diet

By analyzing someone else's experience, you can avoid many problems.These disadvantages often allow inexperienced ones:

  • Insufficient consumption of vegetables and fruits - do not limit them much, because you will get valuable fiber from these products;
  • Little fat consumption - without them the assimilation of vitamins for beauty, namely vitamin A and E, is complex (this applies not to fatty foods, but the consumption of fat in the form of vegetable oil, chocolate, nuts);
  • The volume of the indefinite part (if you apply the same portions each time, it will be possible to change the amount of food and monitor the receipt of calories, easily achieve the purpose of maintaining or reducing weight);
  • No -nutrition (discipline and eating from the clock guarantees the correctness of the diet and eliminates the risk of interruptions);
  • There is no variety in the diet (you need to make a menu so that the body gets the whole spectrum of vitamins and minerals);
  • The habit of enjoying sweet (it is better to learn that the longing for delicious should be tasty, otherwise the old bad habits will gradually return to the place).

Why is a protein diet dangerous?

Mostly complications are facing people with health defects or due to improper organization of the diet.We list the main health risks:

  • Digestive problems, discomfort in the gastrointestinal tract - from fiber deficiency;
  • The effect of dehydration, poor skin tone - due to the depletion of glycogen stores, which is responsible for the saturation of tissues with moisture;
  • General weakness, reduction of brain efficacy - malaise in the background of lack of glucose, this substance is important for mental activity;
  • Increasing the acidity of the urine, the growth of kidney stones - the effects of excess protein in the diet;
  • Reducing insulin production, metabolism malfunctions, the appearance of a tendency to a set of excess mass, despite the low consumption of carbohydrates.

Protein norm

The body needs protein.We are not talking about pure protein, but about protein foods.You should get at least 40 g every day, a maximum of 120 g of protein.Protein diet is used by the following principle.Submitted on a sedentary lifestyle, 1 kg relies on 0.97-1.07 g protein.If physical activity is high in strength training, then the number increases 1.2-1.7 g protein should come with 1 kg of mass.For example, for an average woman with 55 kg body weight, the optimal daily amount is 55 g of protein.

Long -term weight loss products

We list the best protein food for effective body drying:

  • Chicken breast - one of the favorite bodybuilders, a good source of protein;
  • Low fat and veal beef also include proteins;
  • different varieties of fish and seafood;
  • eggs (some advise to use more protein more than whole eggs with yolk);
  • low -fat cheeses;
  • acid products;
  • High cottage cheese content;
  • serum protein;
  • Animals - liver, heart, tongue;
  • Yogurt, yogurt, milk, tofu, cottage cheese.

In addition to protein products, others are required:

  • salad, greenery, cucumbers, peppers, cabbage, tomatoes;
  • almonds, peanuts;
  • Vegetable oils (examples-oil, sesame, flax oils, it is advisable to take 1-2 tablespoons of flaxseed oil per day);
  • Proper products for whole grains.

Protein dietary restrictions

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

  • Sweets - cookies, cakes, very sweet fruits;
  • butter, potatoes, heavy garnishes;
  • Pasta, ordinary bread products, fried foods;
  • ketchup, mayonnaise;
  • canned foods and midfield products;
  • oily dairy products;
  • Sugar and sugar -replacers.

Additional protein diet measures

To avoid a dangerous deficiency of vitamins, choose the complete vitamins complex and take fish oil.It is also important for a beautiful dried figure to play sports and throw all the bad habits.Pay attention to the illustrations that depict protein products for drying the body.

Ideas to collect a weekly protein diet menu

Protein diet

The following dishes and foods are good in the morning:

  • egg white, spinach;
  • oatmeal, cinnamon;
  • Low fat cheese, dried apricots;
  • yogurt;
  • oats cookies, kefir;
  • omelette made of egg proteins;
  • Brown rice, chicken, vegetables;
  • omelette with chicken meat, toast;
  • buckwheat in milk;
  • cabbage salad, boiled chicken;
  • tomato, buckwheat, omelette;
  • cucumber, salad, fish salmon;
  • beef, beans;
  • Beijing cabbage, buckwheat, liver;
  • milk, toast, eggs;
  • Egg salad, cabbage, chicken, brown rice;
  • Synics;
  • buckwheat, meat sauce;
  • Vegetable salad with rabbit meat;
  • Omelet with cottage cheese, brown rice;
  • Apple, yogurt, mushrooms;
  • bread, eggs;
  • protein salad, brown rice;
  • oatmeal with dried fruits and nuts;
  • salad leaves, tomatoes;
  • Hamlet with ham;
  • beef, peas, sauerkraut;
  • cottage cheese, apple;
  • orange and eggs;
  • fruit salad, yogurt;
  • apple and oatmeal;
  • Tomato omelette;
  • meat and carrots;
  • coffee or tea - drinks without additives;
  • Milk, coffee in milk;
  • Apple, grain villa, sour cream;
  • Kefir with bran, fruits;
  • oatmeal, apple;
  • Apple, Turkey;
  • skim milk, cookies;
  • eggs with greenery, milk;
  • omelette, slightly salted salmon;
  • omelette, cheese;
  • omelette with greenery, apple, grapefruit;
  • low fat cheese, vegetable salad;
  • apple, avocado, eggs;
  • apple, egg, eggplant with cheese;
  • chicken liver, onion, apple;
  • Beef and grapefruit.

Lunch from the Squire menu

For the second breakfast, these options are appropriate:

  • steam or boiled chicken breast;
  • nuts;
  • salad of the leaf with brnza;
  • sauerkraut;
  • citrus or other fruits, such as apple;
  • Synics;
  • tomatoes;
  • fruit salad;
  • Apple Freesh;
  • oatmeal cookies, tea;
  • Roasted apple;
  • Apple -pelsin Freesh, oatmeal cookies;
  • souffar cheese cheese;
  • milk cookies;
  • rice porridge;
  • carrot salad;
  • Cooking and egg.

Heart lunch in the protein menu

For lunch, prepare these dishes:

  • vegetable soup, meat;
  • chicken, bread;
  • vegetables, beef;
  • Rose salmon, asparagus;
  • Brown rice, Turkey;
  • Asparagus, chicken fillet;
  • bread, fish;
  • vegetables and stewed beans;
  • beef soup-vegetation, bread;
  • broth on vegetables, bread;
  • Turkey, stewed cabbage;
  • meat soup, vegetable dish;
  • beef stew;
  • veal, cucumber salad;
  • veal, vinaigrette;
  • fish soup, a dish with vegetables;
  • sauerkraut, beef;
  • chicken soup, celery;
  • Egg, turkey soup, broccoli;
  • cottage cheese casserole, beef, vegetable salad;
  • salad, broth on vegetables;
  • zucchini, herbs, beef meatballs;
  • fish soup, egg;
  • meat stew;
  • stewed cabbage, veal;
  • tomatoes, turkey, buckwheat;
  • vegetable salad, soup with photo;
  • Grilled fish, steamed eggplant;
  • seafood, vegetable salad;
  • Vegetable stew, ears of Turkey.

Protein diet

For afternoon breakfast, take the following options:

  • Roasted apple;
  • cottage cheese;
  • beans;
  • low fat fish;
  • yogurt;
  • Kefir and cheesecake;
  • cottage cheese;
  • milk;
  • Ryazhenka;
  • Apple Freesh;
  • boiled eggs;
  • souffar cheese cheese;
  • orange, cheesecake;
  • Greek yogurt;
  • coffee with milk, egg;
  • oatmeal cookies, milk;
  • vinaigrette;
  • Apple;
  • Green tea and cheesecake;
  • Orange.

Options for light dinner on a protein diet

For food in the evening, take:

  • vegetable salad, fish;
  • cabbage salad, beef;
  • vegetables and fish;
  • vegetable salad, beef;
  • Turkey, vegetables;
  • boiled lamb;
  • sea fish;
  • Kefir;
  • vegetable broth;
  • Fish with herbs;
  • protein salad;
  • cottage cheese gouvech;
  • chicken, onion;
  • cucumber, salmon;
  • breast, vegetables;
  • fish meatballs, vegetables;
  • Roasted apple, cheesecake;
  • cucumber, boiled beef;
  • fish cutlets;
  • omelette, cauliflower;
  • beef, tomato juice;
  • seafood, beans;
  • veal, carrots, cabbage;
  • Chicken cutlets.

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

Gently leave the protein diet, gradually restoring your diet.There is also a fruit-white separate diet, a weekly protein-venting diet and a light protein vitamin diet today are unpopular today.If you like protein eating, try Ducan's diet and Robert Atkins' diet.