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Protein diet to lose weight: menu for a week

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

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What is a protein diet to lose weight?

The main decrees of the protein diet

The classic diet on protein to lose weight and improve the number lasts 2 weeks.The abbreviation option is 1 week.In the best case, you can reduce from 4 to 8 kg.Diet based on diet diet.You will have 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 don't know your standard, focus on the volume of your hand.At a time without harming the number, you can eat many foods exactly as it will suit your palm.Should eat 5-6 times a day and do not eat at night.It is such a better schedule to lose weight and health.

The main diet products

When the protein is present in the fraction menu, the risk of eating too many problems is reduced.In the diet, should rely on low meat, fish and seafood, natural cheese, bean cheese, dairy products, eggs.That is impossible without carbohydrates.Only simple carbohydrates need to be limited.They are also called fast carbohydrates.The exact carbohydrate in the menu must be present.Moreover, it is better to prioritize carbohydrate products with the lowest GI (blood sugar index).

How to organize protein nutrition?

The competent shortage of fat and carbohydrates in the diet provides the effect of burning fat.Unexpectedly include powder products, confectionery and potatoes on the menu.It is very good to eat clearly in the schedule, not at night.It is important to observe the correct drink.Teas on Ininalized, herbal drinks and clean water are welcomed.Try to eat all carbohydrates before lunch, after 6 pm - only low nutrition.After lunch, it is better than vegetables, citrus, apples.

It is useful to cook in a steam method, grill products or use slowly cooking pots.Instead of tomato sauce and mayonnaise, familiar with drinking salt, pepper, soy sauce, balsamic vinegar and aromatic herbs.Fuel fuel of lemon juice.

Squirrel diet without hunger

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

Time of protein diet

It is important to know that the high energy system should not last for a long time.Of course, this is a hearty diet from the viewpoint of drying the body, but it cannot be practiced longer than 2-4 weeks.A strict version of the protein diet is related to the important shortage of carbohydrates in the body.The role of carbohydrates cannot be underestimated, they are also important for health.

Can be harmful to the protein diet

Front error of high diet

Analyze experiences of others, you can avoid many problems.These shortcomings often allow inexperienced people:

  • Not enough to consume vegetables and fruits - not limited to them much, because from these products, you will receive valuable fiber;
  • Less consumes fat - without them, the assimilation of beauty vitamins, namely vitamins A and E, very complicated (this is not related to fat foods, but consumption of fat in the form of vegetable oil, chocolate, nuts);
  • An unknown weight (if you apply the same part at each time, you can change the amount of food and track the amount of calories, easily achieve the purpose of maintaining or reducing weight);
  • No capacity in nutrition (discipline and nutrition with clocks ensure the accuracy of the diet and eliminate the risk of interruption);
  • There is no diversity in the diet (you should make a menu for the body to get the entire vitamin and mineral spectrum);
  • The habit of pleasing yourself with sweet (better than learning right that the craving for a delicious dish needs to be censored, otherwise, the old bad habits will gradually return to this place).

Why is a protein diet dangerous?

Mainly complications faced with people with health defects or an improper diet organization.We list the main health risks:

  • Digestive and discomfort in the gastrointestinal tract - due to fibers;
  • The effects of dehydration, poor skin tones - due to the decline of glycogen reserves, are responsible for the saturation of tissues with moisture;
  • General weakness, reducing the effectiveness of the brain - instability for the foundation of glucose deficiency, this substance is very important for mental activity;
  • Increase the acidity of urine, the growth of kidney stones - the consequences of excess protein in nutrition;
  • Reduce insulin production, malfunctions in metabolism, the appearance of the trend with a collection of excess mass, although the small consumption of carbohydrates.

Protein norm

The body needs protein.We do not talk about pure protein, but about protein food.Every day you need to receive at least 40 g, up to 120 g of protein.On a diet, protein is used according to the following principle.Provided for a sedentary lifestyle, 1 kg based on 0.97-1.07 g of protein.If the physical activity is high when exercising, the numbers will increase by 1.2-1.7 g of protein will reach 1 kg of weight.For example, for an average woman with 55 kg body weight, the daily optimal amount is 55 g of protein.

Slimming protein products

We list the best protein food to effectively dry the body:

  • Chicken breast - one of the favorite products of bodybuilders, a good source of protein;
  • Low beef and veal - also include protein;
  • Different fish and seafood varieties;
  • Eggs (some tips use more protein than the entire egg with yolk);
  • Low cheese -fat;
  • Sour product -Milk;
  • Low cottage cheese;
  • Serum protein;
  • Offal animals - liver, heart, tongue;
  • Fatfound yogurt, kefir, milk, tofu, cheese.

In addition to protein products, other products are necessary:

  • Salad, green vegetables, cucumbers, chili, cabbage, tomatoes;
  • almonds, peanuts;
  • Vegetable oil (for example-Olive, sesame, flaxseed oil, should drink 1-2 tablespoons of flaxseed oil per day);
  • Products of whole seeds are suitable.

Limit the protein diet

In the protein diet, the use is as follows:

  • Sweets - biscuits, cakes, fruits are very sweet;
  • Butter, potatoes, heavy dishes;
  • Noodles, regular bread products, fried food;
  • Tomato sauce, mayonnaise;
  • Canned food and successful products;
  • Dairy products;
  • Sugar and road -substitutes.

Additional measures for protein diet

To avoid dangerous vitamin deficiency, choose a full vitamin and drink fish oil.It is also important for a beautiful drying character to play sports and throw all bad habits.Pay attention to the illustrations, describe protein products to dry the body.

Summary of weekly protein diet menu

Breakfast on protein diet

The following dishes and food are good in the morning:

  • Egg whites, spinach;
  • Oatmeal, cinnamon;
  • Small -fat cheese, dry apricots;
  • yogurt;
  • Oatmies, kefir;
  • omelette made from egg protein;
  • Brown rice, chicken, vegetables;
  • omelette with chicken, toast;
  • buckwheat in milk;
  • Cabbage salad, boiled chicken;
  • Tomatoes, buckwheat, and coated eggs;
  • Cucumber, salad, salmon;
  • beef and beans;
  • Beijing cabbage, buckwheat, liver;
  • Milk, toast, eggs;
  • Salad eggs, cabbage, chicken, brown rice;
  • Syrniki;
  • Buckwheat, meat of meat;
  • Vegetable salad with rabbit meat;
  • Omlet with cheese, brown rice;
  • Apple, yogurt, mushrooms;
  • bread, eggs;
  • Salad protein, brown rice dish;
  • Oatmeal porridge with fruit and dry seeds;
  • Salad leaves, tomatoes;
  • Hamlet with hamlet;
  • beef, beans, sauerkraut;
  • Cheese, apples;
  • oranges 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, cottage cheese, sour cream;
  • Kefir with bran, berries;
  • Oatmeal, apples;
  • Apple, Türkiye;
  • Milk glides, cookies;
  • eggs with green vegetables, milk;
  • omelette, salmon slightly salted;
  • omelette, cheese;
  • Eggs coated with green vegetables, apples, grapefruit;
  • Low cheese, vegetable salad;
  • Apple, butter, eggs;
  • Apple, egg, eggplant with cheese;
  • Chicken liver, onions, apples;
  • Beef and grapefruit.

Squire menu lunch

For Monday breakfast, these options are suitable:

  • Chicken breast or boiled chicken;
  • seed;
  • Leaf salad with Brynza;
  • Afterkraut;
  • Citrus or other fruits, for example, an apple;
  • Syrniki;
  • tomato;
  • Fruit salad;
  • Apple freely;
  • Oats and tea biscuits;
  • baked apple;
  • Apple-Atelsin Freesh, oatmeal biscuits;
  • Cottage Cheese Souffle;
  • cookies with milk;
  • Porridge leaves;
  • carrot salad;
  • Cooking and eggs.

The hearty lunch in the protein menu

For lunch, prepare these dishes:

  • Vegetable and meat soup;
  • Chicken, bread;
  • vegetables, beef;
  • Red salmon, asparagus;
  • Brown rice, turkey;
  • Asparagus, chicken fillet;
  • bread and fish;
  • vegetables and stewed beans;
  • Beef soup-vgetable, bread;
  • broth on vegetables and bread;
  • Türkiye, stewed cabbage;
  • Meat soup, vegetable dish;
  • Stewed beef dish can be eaten;
  • Cucumber, cucumber salad;
  • Vses, Vinaigrette;
  • Fish soup, a vegetable dish;
  • sauerkraut, beef;
  • Chicken soup, celery;
  • Eggs, turkey soup, broccoli;
  • Stewed meat, beef, vegetable salad;
  • Salad, broth on vegetables;
  • Zucchini, herbs, beef beef;
  • Fish and egg soup;
  • stewed meat;
  • stewed cabbage, veal;
  • Tomatoes, turkey, and buckwheat;
  • Vegetable salad, soup with a picture;
  • Grilled fish, eggplant;
  • seafood, vegetable salad;
  • Vegetables, ears of turkey.

Snack on protein diet

For a afternoon snack, make the following options:

  • baked apple;
  • Cheese of paintings;
  • bean;
  • low fish;
  • yogurt;
  • Kefir and cheese cake;
  • Cheese of paintings;
  • milk;
  • Ryazhenka;
  • Apple freely;
  • boiled eggs;
  • Cottage Cheese South;
  • oranges, cheese cakes;
  • Greek yogurt;
  • coffee with milk, eggs;
  • Oatmeal, milk;
  • Vinaigrette;
  • apple;
  • Green tea and cheese;
  • orange.

The options for a light dinner for a protein diet

For food in the evening, take:

  • Vegetable and fish salad;
  • Cabbage salad, beef;
  • vegetables and fish;
  • Salad of vegetables and beef;
  • turkey, vegetables;
  • Lamb boiled;
  • sea fish;
  • kefir;
  • Vegetable broth;
  • Fish with herbs;
  • Protein salad;
  • Stewed meat;
  • Chicken, onions;
  • Cucumber, salmon;
  • breast, vegetables;
  • fish meat, vegetables;
  • grilled apples, cheese cakes;
  • Cucumber, boiled beef;
  • Scarf;
  • omelette, cauliflower;
  • beef, tomato juice;
  • seafood and beans;
  • Calves, carrots, cabbage;
  • Chicken.

It is also recommended to take a glass at night.

Gently leave a protein diet, gradually rebuild your diet.There is also a separate diet of white fruit, weekly protein diet and mild vitamin diet today are not popular today.If you like protein nutrition, try Ducan's diet and Robert Atkins diet.