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Protein diet for weight loss: menu for a week

High -quality carbohydrates for breakfast, a light and nutritious lunch, a hearty protein dinner with a 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 sensible nutrition tips you will find in this post.

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What is a protein diet for weight loss?

The main postulates of the protein diet

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

The main diet products

When proteins are present in the fractional menu, the risk of overeating problem decreases.In the diet, it is advisable to lean on low -fat meat, fish and seafood, natural cottage cheese, tofu cheese, dairy products, eggs.It is impossible without carbohydrates.Only simple carbohydrates need to be limited.They are also called quick carbohydrates.Correct carbohydrates in the menu must be present.Moreover, it is better to give preference to those carbohydrate products that have the lowest GI (glycemic index).

How to organize protein nutrition?

A competent deficiency of fats and carbohydrates in the diet provides the effect of fat burning.It is undesirable to include flour products, confectionery and potatoes in the menu.It’s good to eat clearly on the schedule, not at night.It is important to observe the correct drinking regime.Uponinalized teas, herbal drinks and clean water are welcome.Try to eat all carbohydrates before lunch, after 6 pm - only low -calorie nutrition.After lunch, it is better than non -malady vegetables, citruses, apples.

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

Squirrel diet without hunger

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

The duration of the protein diet

It is important to know that the high -profile power system should not stretch for a long time.Of course, this is a hearty diet in the point of view of drying the body, but it cannot be practiced 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 to health.

Possible harm to protein diet

Frequent errors of a high -prosein diet

Analyzing someone else's experience, you can avoid many problems.These shortcomings often allow inexperienced ones:

  • insufficient consumption of vegetables and fruits - do not limit them much, because from these products you will get valuable fiber;
  • Little consumption of fats - without them, the assimilation of beauty vitamins, namely vitamin A and E, is complicated (this refers not to fatty foods, but the consumption of fats in the form of vegetable oil, chocolate, nuts);
  • an indefinite portion volume (if you apply the same portions each time, it will be possible to vary the amount of food and monitor the receipt of calories, easily achieving the purpose of maintaining or reducing weight);
  • non -power in nutrition (discipline and nutrition by the clock ensures the correctness of the diet and eliminates the risk of disruptions);
  • There is no variety in the diet (you should make a menu so that the body receives the entire spectrum of vitamins and minerals);
  • The habit of delighting yourself with sweet (it is better to immediately learn that the craving for a delicious one needs to moderate, otherwise the old bad habits will gradually return to the place).

Why is a protein diet dangerous?

Mostly complications are faced with 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 reserves, which is responsible for saturation of tissues with moisture;
  • General weakness, a decrease in the effectiveness of the brain - malaise against the background of a lack of glucose, this substance is important for mental activity;
  • increasing the acidity of urine, the growth of renal stones - the consequences of excess proteins in nutrition;
  • Reducing the production of insulin, malfunctions in metabolism, the appearance of a tendency to a set of excess mass, despite the small consumption of carbohydrates.

The norm of protein

The body needs protein.We are not talking about pure protein, but about protein foods.Every day you need to get at least 40 g, a maximum of 120 g of protein.On a diet, proteins are used by the following principle.Provided to a sedentary lifestyle, 1 kg relies on 0.97-1.07 g of protein.If physical activity is high with strength training, then the numbers increase-1,2-1.7 g of protein should come by 1 kg of mass.For example, for an average woman with 55 kg body weight, the optimal daily amount is 55 g of protein.

Slimming protein products

We list the best protein food for effective drying of the body:

  • Chicken breast - one of the favorite products of bodybuilders, a good source of protein;
  • low -fat beef and veal - also include proteins;
  • different varieties of fish and seafood;
  • eggs (some advise using more proteins more than whole eggs with yolk);
  • low -fat cheeses;
  • sour -milk products;
  • low -fat cottage cheese;
  • serum protein;
  • Animal offal - liver, heart, tongue;
  • Fatfound yogurt, kefir, milk, tofu, cottage cheese.

In addition to protein products, others are needed:

  • salad, greens, cucumbers, peppers, cabbage, tomatoes;
  • almonds, peanuts;
  • vegetable oils (examples-olive, sesame, linseed oils, it is advisable to take 1-2 tablespoons of linseed oil per day);
  • Proper whole grain bread products.

Protein diet restrictions

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

  • Sweets - cookies, cakes, very sweet fruits;
  • butter, potatoes, heavy side dishes;
  • pasta, ordinary bread products, fried foods;
  • ketchup, mayonnaise;
  • canned food and semi -finished products;
  • oily dairy products;
  • Sugar and sugar -substitutes.

Additional measures for protein diet

To avoid a dangerous deficiency of vitamins, select a full -fledged vitamin complex and take fish oil.It is also important for a beautiful dried figure to play sports and throw all bad habits.Pay attention to the illustrations, which depicts protein products for drying the body.

Ideas for compiling a weekly protein diet menu

Breakfast on a protein diet

The following dishes and foods are good in the morning:

  • egg whites, spinach;
  • oatmeal, cinnamon;
  • low -fat cottage cheese, dried apricots;
  • yogurt;
  • oat cookies, kefir;
  • omelet made of egg proteins;
  • brown rice, chicken, vegetables;
  • omelet with chicken, toast;
  • buckwheat in milk;
  • cabbage salad, boiled chicken;
  • tomato, buckwheat, omelet;
  • cucumber, salad, fish salmon;
  • beef, beans;
  • Beijing cabbage, buckwheat, liver;
  • milk, toast, eggs;
  • Egg salad, cabbage, chicken, brown rice;
  • syrniki;
  • buckwheat, gravy of meat;
  • vegetable salad with rabbit meat;
  • Omlet with cottage cheese, brown rice;
  • Apple, yogurt, mushrooms;
  • bread, eggs;
  • protein salad, brown rice dish;
  • oatmeal porridge 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;
  • Omlet with tomatoes;
  • meat and carrots;
  • coffee or tea - drinks without additives;
  • milk, coffee in milk;
  • Apple, grain cottage cheese, sour cream;
  • kefir with bran, berries;
  • oatmeal, apple;
  • apple, turkey;
  • skim milk, cookies;
  • eggs with greens, milk;
  • omelet, slightly salted salmon;
  • omelet, cheese;
  • omelet with greens, apple, grapefruit;
  • low -fat cheese, vegetable salad;
  • apple, avocado, eggs;
  • apple, egg, eggplant with cheese;
  • chicken liver, onion, apple;
  • beef and grapefruit.

Squire menu lunch

For the second breakfast, these options are suitable:

  • steam or boiled chicken breast;
  • nuts;
  • leaf salad with Brynza;
  • sauerkraut;
  • citrus or other fruit, for example, an apple;
  • syrniki;
  • tomatoes;
  • fruit salad;
  • apple freesh;
  • oat cookies, tea;
  • baked apple;
  • apple-apelsin freesh, oatmeal cookies;
  • cottage cheese souffle;
  • cookies with milk;
  • rice porridge;
  • carrot salad;
  • Cooking and egg.

Hearty lunch in the protein menu

For lunch, prepare these dishes:

  • vegetable soup, meat;
  • chicken, bread;
  • vegetables, beef meat;
  • pink salmon, asparagus;
  • brown rice, turkey;
  • asparagus, chicken fillet;
  • bread, fish;
  • vegetables and stewed beans;
  • beef soup-vegetable, bread;
  • broth on vegetables, bread;
  • turkey, stewed cabbage;
  • meat soup, vegetable dish;
  • beef-vegetable stew;
  • veal, cucumber-laying salad;
  • veal meat, vinaigrette;
  • fish soup, a dish of vegetables;
  • sauerkraut, beef meat;
  • chicken soup, celery;
  • egg, turkey soup, broccoli;
  • curd casserole, beef meat, vegetable salad;
  • salad, broth on vegetables;
  • zucchini, herbs, beef meatballs;
  • fish soup, egg;
  • meat stew;
  • stewed cabbage, veal meat;
  • tomatoes, turkey, buckwheat;
  • vegetable salad, soup with a picture;
  • Grill fish, stewed eggplant;
  • seafood, vegetable salad;
  • Vegetable stew, ears of turkey.

Snack on the protein diet

For a afternoon snack, take the following options:

  • baked apple;
  • cottage cheese;
  • beans;
  • low -fat fish;
  • yogurt;
  • kefir and cheesecakes;
  • cottage cheese;
  • milk;
  • Ryazhenka;
  • apple freesh;
  • boiled eggs;
  • cottage cheese souffle;
  • orange, cheesecakes;
  • Greek yogurt;
  • coffee with milk, egg;
  • oat cookies, milk;
  • vinaigrette;
  • apple;
  • Green tea and cheesecake;
  • orange.

Options for a light dinner on 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;
  • curd casserole;
  • chicken, onions;
  • cucumber, salmon;
  • breast, vegetables;
  • fish meatballs, vegetables;
  • baked apple, cheesecakes;
  • cucumber, boiled beef;
  • fish cutlets;
  • omelet, 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 rebuilding your diet.There is also a fruit-white separate diet, a weekly protein-vegetable diet and a light protein-vitamin diet today are unpopular today.If you like protein nutrition, then try Ducan's diet and Robert Atkins diet.