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Weight Loss Protein diet: 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 into such principles.A menu for a week, a list of protein products and sensitive food tips you will find in this post.

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What is a protein diet for weight loss?

Protein dietary postulates

Classic protein diet to reduce weight and improve the figure lasts 2 weeks.The abbreviated option is 1 week.At best, you can drop from 4 to 8 kg.The diet is based on the partial diet.You will need to eat a little but every 3 hours.It is important to prevent excess calories in diet and hunger.Each part is moderate.If you do not know your rate, then focus on the volume of your hands.At a time without damaging the picture, you can eat exactly as much food as it will fit into 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 losing weight and health.

The main diet products

When proteins are present in the partial menu, the risk of excessing the problem decreases.In the diet, it is advisable to rely on low meat, fish and seafood, natural cottage cheese, tofu cheese, dairy products, eggs.It is impossible without carbohydrates.Only simple carbohydrates should be limited.They are also called fast carbohydrates.Accurate carbohydrates in the menu must be present.Moreover, it is best to prioritize those carbohydrate products that have lower GI (glycemic index).

How to organize protein food?

A competent lack of fats and carbohydrates in the diet provides the effect of fat burning.It is undesirable to include flour products, cakes and potatoes in the menu.It is good to eat clearly on schedule, not at night.It is important to observe the right drinking mode.Overinalized whims, vegetable drinks and pure water are welcome.Try to eat all the carbohydrates before lunch, after 6 pm - only low calorie nutrition.After lunch, it is better than non -commercial vegetables, citrus fruits, apples.

It is useful to cook in a steam method, bake products or use a slow pot.Instead of ketchup and mayonnaise, learn to drink salt, pepper, soy sauce, balsamic vinegar and aromatic herb.Turn lemon juice dishes.

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 changes in insulin levels in the body.In hormonal insulin, an important role in the sharing of glucose you get from simple sugars, such as pastes and various sweets products, as well as complex carbohydrates, such as vegetables, cereals, cereals.When there is no division for insulin, it is not produced by the pancreas.The blood sugar level is optimal, so there are no strong hollow attacks.

Protein diet duration

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

Possible damage to protein diet

Frequent mistakes of a high outlet diet

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

  • Insufficient consumption of vegetables and fruits - do not limit them too much, because from these products you will get valuable fibers;
  • Little consumption of fats - without them, 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);
  • a volume of an indefinite portion (if you apply the same parts each time, it will be possible to change the amount of food and monitor calorie intake, easily achieving the purpose of maintaining or reducing weight);
  • no -the power in the food (discipline and food from the clock ensures the correctness of the diet and eliminates the risk of interruptions);
  • There is no variety in the diet (you have to make a menu so that the body gets the entire spectrum of vitamins and minerals);
  • The habit to satisfy yourself with Sweet (it is better to learn immediately that the desire for a delicious must moderate, otherwise the old bad habits will gradually return to place).

Why is a protein diet dangerous?

Mostly complications face people with health defects or due to the improper organization of the diet.We list the main hazards of health:

  • Digestive problems, discomfort in the gastrointestinal tract - from the lack of fibers;
  • The effect of dehydration, poor skin tone - due to the impoverishment of glycogen reserves, which is responsible for saturating moist tissue;
  • General weakness, a decrease in brain effectiveness - abuse against the background of glucose deficiency, this substance is important for mental activity;
  • Increased urine acidity, growth of renal stones - the consequences of excess protein on food;
  • Reduce insulin production, dysfunction in metabolism, the appearance of a tendency for a group of excess mass, despite the small carbohydrate consumption.

Protein rate

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.In a diet, proteins are used by the following principle.Provided for a sedentary lifestyle, 1 kg rests on 0.97-1.07 g of protein.If physical activity is high with strength training, then numbers increase-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.

Protein products for protein thinning

We list the best protein nutrition for the body's effective drying:

  • Chicken breast - one of the favorite products of bodybuilders, a good source of protein;
  • Low meat and low beef - also include protein;
  • different types of fish and seafood;
  • eggs (some advise to use more protein more than full eggs with yellow yellow);
  • low low cheeses;
  • Sour shirt products;
  • low packet cottage cheese;
  • protein in serum;
  • Animal animals - liver, heart, tongue;
  • Fat 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-alive, sesame, linseed oils, it is advisable to take 1-2 tablespoons of linen oil per day);
  • Right bread products with whole wheat.

Protein diet restrictions

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

  • Sweets - cookie, cakes, very sweet fruits;
  • butter, potatoes, heavy side dishes;
  • pasta, ordinary bread products, fried foods;
  • ketchup, mayonnaise;
  • Canned food and semi -finished products;
  • Oily milk products;
  • Sugar and Sugar -Substites.

Additional measures for protein diet

To avoid a dangerous vitamin deficiency, choose a complete vitamin complex and take fish oil.It is also important for a beautiful figure dried to play sports and throw all bad habits.Pay attention to illustrations, which describes 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 low curd, dried apricots;
  • yogurt;
  • Oat biscuits, kefir;
  • omelets made of egg proteins;
  • brown rice, chicken, vegetables;
  • chicken, toast;
  • buckwheat in milk;
  • cabbage salad, boiled chicken;
  • tomatoes, buckwheat, omelet;
  • Cucumber, salad, fish salmon;
  • beef, beans;
  • Beijing cabbage, buckwheat, liver;
  • milk, toast, eggs;
  • Egg salad, cabbage, chicken, brown rice;
  • Sirniki;
  • Buckwheat, meat gravy;
  • rabbit salad with rabbit meat;
  • Omtte with cottage cheese, brown rice;
  • Apple, yogurt, mushrooms;
  • bread, eggs;
  • protein salad, brown rice plate;
  • oat porridge with dried fruits and nuts;
  • salad leaves, tomatoes;
  • Hamlet with bacon;
  • beef, peas, nude cabbage;
  • Cottage cheese, apples;
  • orange and eggs;
  • fruit salad, yogurt;
  • apples and oatmeal;
  • Omtte with tomatoes;
  • meat and carrots;
  • coffee or tea - drinks without additives;
  • milk, coffee in milk;
  • Apple, grain cottage cheese, sour cream;
  • kefir with bra, berries;
  • Oatmeal, apple;
  • Apple, Turkey;
  • weak milk, cookie;
  • eggs with greens, milk;
  • omelets, slightly salty salmon;
  • omelets, cheese;
  • omelets with greens, apples, grapefruit;
  • Low package cheese, vegetable salad;
  • apples, avocado, eggs;
  • apples, eggs, eggplant with cheese;
  • Chicken liver, onions, apples;
  • beef and grapefruit.

Squire menu lunch

For the second morning, these options are appropriate:

  • steam or boiled chicken breast;
  • nuts;
  • leafy salad with frosts;
  • Sauerkraut;
  • citrus or other fruits, for example, an apple;
  • Sirniki;
  • tomatoes;
  • fruit salad;
  • Apple Freesh;
  • Oat biscuits, tea;
  • mature apple;
  • Apple-Apelsin Freesh, oatmeal cookie;
  • souffle curd;
  • Cookie with milk;
  • rice porridge;
  • carrot salad;
  • Cooking and eggs.

Hearty lunch on the protein menu

For lunch, prepare these dishes:

  • vegetable soup, meat;
  • chicken, bread;
  • Vegetables, beef;
  • pink salmon, asparagus;
  • brown rice, turkey;
  • Asparagus, chicken fillet;
  • bread, fish;
  • boiled vegetables and beans;
  • Beef soup, bread;
  • vegetable soup, bread;
  • Turkey, boiled cabbage;
  • meat soup, vegetable plate;
  • Stew with beef sail;
  • beef, salad for cucumber placement;
  • beef, vinaigrette;
  • fish soup, a plate of vegetables;
  • Saauerkraut, beef;
  • chicken soup, celery;
  • eggs, turkey soup, broccoli;
  • Curve casserole, beef, vegetable salad;
  • salad, vegetable soup;
  • zucchini, herb, beef;
  • fish soup, eggs;
  • flesh worry;
  • Boiled cabbage, beef;
  • tomatoes, turkey, buckwheat;
  • vegetable salad, soup with a photo;
  • Roasted fish, boiled eggplant;
  • seafood, vegetable salad;
  • Vegetable worry, turkey ears.

Rosticer in the protein diet

For an afternoon snack, get the following options:

  • mature apple;
  • curd;
  • beans;
  • Low low fish;
  • yogurt;
  • kefir and cheesecakes;
  • curd;
  • milk;
  • Ryazhenka;
  • Apple Freesh;
  • boiled eggs;
  • souffle curd;
  • Orange, cheesecakes;
  • Greek yogurt;
  • coffee with milk, eggs;
  • Oat biscuits, milk;
  • vinaigrette;
  • apple;
  • Green tea and cheeses;
  • oranges

Options for a light dinner in the protein diet

For evening food, get:

  • vegetable salad, fish;
  • cabbage salad, beef;
  • vegetables and fish;
  • vegetable salad, beef;
  • Turkey, vegetables;
  • Boiled lamb;
  • seafood;
  • kefir;
  • vegetable soup;
  • Herb fish;
  • protein salad;
  • curd casserole;
  • chicken, onions;
  • Cucumber, salmon;
  • bay, vegetables;
  • whether fish, vegetables;
  • mature apple, cheesecakes;
  • Cucumber, boiled beef;
  • fish cutting;
  • omelets, cauliflower;
  • beef, tomato juice;
  • seafood, beans;
  • beef, carrots, cabbage;
  • Chicken.

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 special diet of white fruits, a weekly protein diet, and a protein-vitamin light diet today are non-national today.If you like protein food, then try the Ducan's Diet and Robert Atkins diet.