Do you want to lose weight? Take advantage of the weekly menu of the protein diet. A protein diet for weight loss with a competent menu for a week will help you achieve results in a short time without harming your health!
Protein foods quickly satisfy hunger and restore energy resources. If you follow a diet combined with exercise, fat stores are burned quickly. Without experiencing hunger pangs, it is allowed to lose up to 5 kg of weight in a week. The main thing is not to eat 3 hours before bedtime, switch to fractional meals, give up alcohol, carbohydrates and fatty foods, drink more than 2 liters of water.
The first and second breakfast can be combined. For salads, cereals, kefir for intestinal motility, add a tablespoon of bran (2 per day). Salt, natural and artificial sweeteners: honey and sweeteners are excluded. The morning tea can be drunk with 3 slices of dried apricots. The water is drunk between meals. Such a diet cannot be called healthy, but compared to a mono diet, which involves eating one product throughout the day, it is much healthier.
You can adjust your menu according to your individual characteristics and preferences. The main thing is to maintain a caloric deficit to lose weight in relation to your parameters.
You can change your menu on your own or with a nutritionist.
It is not necessary to calculate the quantity of products up to grams. It is important to diversify the diet with proteins as much as possible, so that the body receives the necessary amino acids after the division. When consuming a type of meat or poultry, after a while, a deficiency of a certain amino acid will form, for example, tryptophan, which will negatively affect health.
It is impossible to saturate the body with all kinds of essential amino acids in one day, but they tend to accumulate. Therefore, it is better to alternate meat products to include vegetable proteins in the diet. Fish and meat go well with salads. Unlike beef, it takes 2 times less to break down seafood, so it is best eaten at night.
Kefir, it is better to take it with a low fat content: 1-2%. 0% cottage cheese has no nutritional value. It is good to drink milk and yogurt in the morning, as they begin digestion, cottage cheese is possible later. Despite the fact that mozzarella has 285 calories per 100 g, 2 times a week you can eat a couple of slices of cheese and tomato. This will partially compensate for the deficiency of poly-monounsaturated acids, magnesium, sodium, potassium. Cheese is half lower in fat content, but it is useful only after soaking. It takes a long time to assimilate, which allows you to forget about hunger.
You should not completely eliminate carbohydrates, otherwise they will overload the excretory systems and lead to the formation of ketones. A small amount of sugary substances from sweet fruits and vegetables (maltose, fructose) is allowed daily. It is good to take dried seaweed in capsules, natural dietary supplements, drink half a glass of rosehip infusion.
Protein metabolism is incredibly complex. Proteins begin to break down in the stomach. Under the influence of hydrochloric acid, other components of gastric juice, enzymes are produced that initiate chemical breakdown into polypeptide molecules. Together with the food lump, they enter the small intestine, where, with the help of enzymes in the small intestine, they are broken down into 22 amino acids and a small number of tripeptides. Judging from the multi-stage processes, it is clear that digestion takes a long time.
Like any other power system, there are pros and cons. With excessive use of protein and a long period of adherence to the diet, urolithiasis develops, the kidneys, liver and other organs and systems of the human body suffer. Protein foods contain purines, which can lead to gout and other dangerous joint diseases. Brain activity is supported by carbohydrates. Lack of glucose leads to a decrease in concentration, attention, memory. The nervous system suffers, unmotivated irritation, dejection, depressed mood appear.
Benefits of the diet:
Contraindications:
By writing the menu on your own, you can focus on the famous Dr. Ducan's diet, which consists of four stages: attack, cruise, consolidation and stabilization.
In the first one, it is allowed to include in the menu seventy two protein products: poultry without skin, lean meat, lean fish, mussels, squid, shrimp, scallops, seaweed. The list continues with cottage cheese, yogurt, milk, fermented baked milk.
In the second, meat and seafood alternate. For variety, fruits and vegetables are added (except grapes, bananas, carrots, potatoes, and other starchy foods).
In the third, efforts are aimed at consolidating the result. The cycle consists of seven steps:
On the sixth day, up to 250g of starchy vegetables are allowed. Resilience Bonus - Sunday Dinner In the fourth stage, a protein mono-diet is assumed once a week.
To activate metabolic processes, you need to walk daily for 30 minutes at a speed of 2 steps per second.
