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Protein diet to lose weight: Menu a week

High-quality carbohydrates for breakfast, a lightweight and nutritious lunch, a heartbreaking protein dish with a rough fiber or vegetable fiber of vegetables - in such principles is a protein diet for weight loss.One week a menu, a list of protein products and sensitive nutrition tips you can find in this article.

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What is a protein diet to lose weight?

The main posts of the protein diet

The classic diet lasts 2 weeks to improve the weight loss and figure of proteins.The abbreviated option is 1 week.In the best case, you can drop up to 8 kg of 4 to 8 kg.The diet is based on the faction diet.You need to eat a little, but every 3 hours.It is important to prevent calories in diet and hunger.Every part is mild.If you don't know your normal, pay attention to the volume of your hand.You can eat as many foods in a moment that matches the palm.Do not eat 5-6 times a day and eat at night.Such a table is better for weight loss and health.

Main dietary products

When proteins are in the fractional menu, the risk of extreme weight is reduced.In the diet, it is recommended to bend eggs, low-in-fire, fish and seafood, natural cutting cheese, tofu cheese, dairy products, eggs.It is impossible without carbohydrates.Only simple carbohydrates must be limited.They are also called fast carbohydrates.Proper carbohydrates must be available on the menu.Moreover, it is better to prefer carbohydrate products with lowest GI (glycemic index).

How to organize protein nutrition?

Authorized deficiency of fats and carbohydrates in the diet ensures the effects of light burning.In the menu is unwanted to include flour products, sweets and potatoes.It is good at the table, not in the table.It is important to observe the correct drink mode.Underinalized rivers, herbal drinks and clean water are accepted.Try to eat all the carbohydrates before lunch after 6pm - just down - low-balorizing nutrition.After lunch, vegetables, non-small vegetables, citrus, are better not taken.

Useful to cook, cook or slowly use a slow cooker in the steam method.Instead of ketchup and mayonnaise, use salt, pepper, soy sauce, balm vinegar and flavored herbs.Fill in lemon juice containers.

Squirrel diet is hungry

You will definitely feel all the benefits of a protein diet.One of them is the lack of hunger attacks.When a person is a cruel appetite, this is due to changes in the body in the body.The important role of hormonal insulin, simple sugars, as well as simple sugars such as various sweets, as well as simple sugars from vegetables, grains, grain.If there is no fragmentation for insulin, it is not produced by the pancreas.The sugar level in the blood is optimal, so there are no strong hungry attacks.

Duration of protein diet

It is important to know that the high -profile power system should not be extended for a long time.Of course, this is a heartwarming diet in terms of drying the body, but it cannot be applied more than 2-4 weeks.A serious version of the protein diet is associated with critical deficiency of carbohydrates in the body.The role of carbohydrates is not evaluated, is also important for health.

Possible damage to the diet of protein

Often errors of the high -prooney diet

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

  • Insufficient consumption of vegetables and fruits - do not limit them very much, because you will receive valuable fiber from these products;
  • Small consumption - an assimilation of vitamins of beauty, ie vitamins A and E, is complicated (not oil foods, butter foods, chocolate, nuts);
  • Uncertain part volume (will be able to change the amount of food, easily accessing or reducing the amount of weight, maintaining or reducing weight loss each time;
  • Do not work in nutrition (discipline and nutrition) ensures the accuracy of the diet and eliminates the risk of violation);
  • There are no diversity in the diet (you need to do a menu to take the spectrum of vitamins and minerals in the whole range of the body);
  • The habit of pleasing yourself with the sweet (a delicious one is better to learn to be gentle, otherwise old bad habits will return again).

Why is a protein diet dangerous?

Basically complications are facing health defects or the improper organization of the diet.We list basic health risks:

  • Digestive problems, anxiety in the gastrointestinal tract - fiber failure;
  • Due to dehydration, weak skin tone - due to the depletion of glycogen resources responsible for saturating moist tissues;
  • General weakness, decrease in the effectiveness of the brain - against the background of glucose deficiency, this article is important for mental activity;
  • Increase urinary acidity, growth of kidney stones - the results of excessive protein in nutrition;
  • The appearance of insulin production, reduction in metabolism, despite small consumption of carbohydrates, an extreme mass of a trend.

Norm of protein

The body needs protein.We are not talking about pure protein, but on protein foods.You should get at least 40 g of protein maximum of 120 g every day.In a diet, proteins are used by the principle below.A sedentary is given to a lifestyle, 1 kg, 0.97-1.07 q rely on protein.If the power of physical activity is high, then numbers increase - 1.2-1.7 g protein should come with a mass of 1 kg of protein.For example, an optimal daily amount for an average woman with 55 kg of body weight is a 55 Q party.

Elegant protein products

We list the best protein food for the body effective:

  • Chicken Breast - A good source of protein, one of the most beloved products of bodybuildings;
  • Includes low -fat beef and calves - proteins;
  • Different fish and seafood;
  • Eggs (give advice using more protein with a whole egg with yolks);
  • low -fat cheeses;
  • sour-notter products;
  • low -fat cutting cheese;
  • Serum protein;
  • Animal juice - liver, heart, language;
  • Fatfound yogurt, kefir, milk, tofu, cottage cheese.

In addition to protein products, others need:

  • Salad, greens, cucumber, pepper, cabbage, tomato;
  • Almond, beech;
  • Vegetable oils (examples-olives, canvas oil, consulting 1-2 tablespoons of canvas oil per day);
  • All grain bread products correctly.

Restrictions on protein diet

To use the following in a protein diet is undesirable:

  • Confections - cookies, cakes, very sweet fruit;
  • Butter, potatoes, heavy side dishes;
  • pasta, ordinary bread products, fried foods;
  • Ketchup, mayonnaise;
  • canned food and semi-cut products;
  • Oily dairy products;
  • Sugar and sugar -Sunctive.

Additional measures for protein diet

Choose a fully glamorous vitamin complex to protect against a dangerous deficiency of vitamins and take fish oil.It is also important for a beautiful dried figure to play sports and throw all the bad habits.Note the illustrations that describe protein products to dry the body.

Ideas to compile a weekly protein diet menu

Breakfast in a protein diet

The following dishes and dishes are good in the morning:

  • Egg whites, spinach;
  • Oatmeal, cinnamon;
  • low -fat cutting cheese, dried apricot;
  • yogurt;
  • Oatmeal cookies, kefir;
  • Omelet made of egg proteins;
  • Brown rice, chicken, vegetables;
  • Omelet with chicken, toast;
  • Buckwheat in the 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;
  • Syrniki;
  • Buckwheat, the weight of the meat;
  • Vegetable salad with rabbit meat;
  • Omelet, brown rice with cutting cheese;
  • Apple, yogurt, mushrooms;
  • Bread, eggs;
  • Protein salad, brown rice food;
  • Oatmeal Wiper with Dried Fruits and Nuts;
  • Salad leaves, tomatoes;
  • Hamlet from Hamlet;
  • Beef, peas, sauerkraut;
  • Cutting cheese, apple;
  • oranges and eggs;
  • fruit salad, yogurt;
  • Apple and oatmeal;
  • Omelet with tomatoes;
  • Meat and carrots;
  • drink without coffee or tea - supplements;
  • Milk, coffee in milk;
  • Apple, grain cottage cheese, sour cream;
  • with bran, berries;
  • Oatmeal, apple;
  • Apple, Turkey;
  • Sincere milk, cookies;
  • Green, milky eggs;
  • Omelet, slightly salty salmon;
  • Omelet, cheese;
  • Omelet with green, apple, grapefruit;
  • Low -Fat cheese, vegetable salad;
  • Apple, avocado, eggs;
  • Eggplant with apple, eggs, cheese;
  • Chicken liver, onion, apples;
  • beef and grapefruit.

Squire menu lunch

These options for the second breakfast match:

  • Steam or boiled chicken chest;
  • nuts;
  • Leaf salad with Brynza;
  • Sauerkraut;
  • citrus or other fruit, for example, an apple;
  • Syrniki;
  • Tomatoes;
  • fruit salad;
  • Apple Freesh;
  • oatmeal cookies, tea;
  • Baked apples;
  • Apple-Apelin Freesh, Oatmeal cookies;
  • Cutting cheese suufle;
  • milk cookies;
  • rice strip;
  • carrot salad;
  • Food and eggs.

Cute lunch in the protein menu

Prepare these dishes for lunch:

  • Vegetable soup, meat;
  • Chicken, bread;
  • vegetables, beef meat;
  • Pink salmon, asparagus;
  • Brown rice, Turkey;
  • asparagus, chicken fillets;
  • Bread, fish;
  • vegetables and baked beans;
  • Beef soup-vegetables, bread;
  • Broth, bread over vegetables;
  • Turkey, baked cabbage;
  • Meat soup, vegetable dish;
  • Beef-vegetable stew;
  • Calf, cucumber bed salad;
  • Calf meat, vinaigrette;
  • Fish soup, a dish of vegetables;
  • Sauerkraut, beef meat;
  • Chicken soup, celery;
  • Eggs, Turkey soup, broccoli;
  • Curd stew, Beef, vegetable salad;
  • Salad, broth on vegetables;
  • Zucchini, herbs, beef meatballs;
  • Fish soup, eggs;
  • meat stew;
  • Baked cabbage, calf meat;
  • Tomatoes, Turkey, buckwheat;
  • Vegetable salad, soup with picture;
  • Grilled fish, baked eggplants;
  • Seafood, vegetable salad;
  • Vegetable stew, Turkey's ears.

Snack in the diet of protein

Take the following options for the afternoon snack:

  • Baked apples;
  • cutting cheese;
  • beans;
  • low -fat fish;
  • yogurt;
  • Kefirs and cheeses;
  • cutting cheese;
  • milk;
  • Ryazhenka;
  • Apple Freesh;
  • boiled eggs;
  • Cutting cheese suufle;
  • Orange, cheesecakes;
  • Greek yogurt;
  • milky coffee, eggs;
  • Oatmeal cookies, milk;
  • vinaigrette;
  • Apple;
  • Green tea and cheesecake;
  • Orange.

Options for a light dinner in the protein diet

For dinner, get:

  • Vegetable salad, fish;
  • Cabbage salad, beef;
  • vegetables and fish;
  • Vegetable salad, beef;
  • Turkey, vegetables;
  • boiled lamb;
  • Sea fish;
  • kefir;
  • vegetable broth;
  • Fish with grasses;
  • Protein salad;
  • Curd stew;
  • Chicken, onions;
  • Cucumber, salmon;
  • nipples, vegetables;
  • Fish meatballs, vegetables;
  • Baked apples, cheesecakes;
  • Cucumber, boiled beef;
  • fishing;
  • Omelet, cauliflower;
  • beef, tomato juice;
  • Seafood, beans;
  • Calves, carrots, cabbage;
  • Chicken cuts.

It is recommended to get a glass of kefir at night.

Softly leave the protein diet, gradually reset your diet.There is a fruit-white separate diet, a weekly protein-vegetable diet and a light protein-vitamin diet today is popular today.If you love protein feeding then try Ducan's diet and Robert Atkins diet.