Protein food for weight loss during training: detailed menu

In the world today there are at least three popular systems that assume a complete transition to protein nutrition for weight loss. Such diets are considered very effective and safe for the body. Moreover, they are credited with the wonderful properties of cleansing and healing the body, as well as the lack of weight gain after the end of the course. Is this really so, we will try to find out together with you. Where does the idea of losing weight on protein foods take roots ? First, the authors of the techniques refer to our prehistoric ancestors, who used meat most often, and secondly, the costs of protein processing often exceed the energy value that the product possesses. But there is a lot of reefs here. Protein nutrition for weight loss is not a panacea, any restriction is carried by the body very hard, because for optimal work, it needs proteins, fats and carbohydrates, as well as vitamins and microelements.

What is protein and what is it for ?

It is a high-molecular compound that consists of amino acids. Is a building material for the body. With a lack of protein atrophy of the muscles, that is, it is necessary to maintain a normal volume of muscle mass, restore injured tissues, the production of red blood cells. Do not forget that the heart is also a muscle, and its health also depends on the normal amount of protein. A number of hormones are built on the basis of protein compounds. Protein nutrition for weight loss is based on the fact that by consuming protein, a person provides himself with the most necessary material for life, but the caloric content of the diet remains low enough. Accordingly, the body must consume fat stores. This is true, but only partly. First, without sufficient physical activity, protein nutrition for weight loss is not effective, and secondly, the deficit of all other substances will still affect the health status.

Who is suitable for a protein diet?

Basically, these are people who prefer to see meat and animal products daily on their table. A good result is provided by protein nutrition for weight loss during exercise, as the diet assumes complete elimination of carbohydrates. But even with a sedentary lifestyle, you can achieve certain success, if you limit the calorie intake of meals. For example, fried beef contains a good portion of fat, and boiled chicken breast is a pure protein. People are attracted to this system by their ease. Indeed, it is very difficult to sustain a week on apples or rice, and when you can eat meat and eggs, there will be no hunger. In this case, the deterioration of health usually does not occur, unless, of course, do not overdo it.

At the heart of the diet is a shortage of carbohydrates. As a result of the prolonged shortage of these important substances, metabolism is restructured, and the body begins to process the fat reserves into energy, which was to be obtained from cereals and vegetables. In this case, the most effective protein diet for weight loss in training, because the more energy is spent, the more intense the subcutaneous stores will melt.

Fundamental rules

Despite the apparent simplicity and ease, it is difficult to stick to such a system for a long time. If you are only going to try protein diet for weight loss, the menu will seem thorough and even redundant. But without the usual side dish and bread, meat, eggs and other permitted foods quickly get bored, and because the body insists on carbohydrates, the test of your will power begins. In order not to break down and get the result, it is necessary to adhere to a fractional diet, eat 3 hours before bedtime and not earlier than an hour after awakening. A small amount of carbohydrates should still be in the diet, since they are very important for the body. It is desirable that these are porridges, for example brown rice, but not more than 40 g per day, and they should be consumed in the morning. Vegetables included in the menu should not contain starch. In addition, the products must be eaten in a boiled form. In a day you need to drink at least 2 liters of water, and also limit the consumption of sweet fruits. But grapefruits and green apples can be eaten without restrictions.

Permitted Products

What do those who choose protein diet for weight loss eat? Reviews say that a unique course in its kind allows you to eat fatty fish, sausage and even mayonnaise. This is true, but you need to make a reservation right away. Meat is for the most part protein, whereas sausage is practically pure fat. It not only does not give the body the protein necessary for the muscles, but also provides it with a good portion of hard-to-digestible fat. The process of losing weight is exactly broken. The same applies to mayonnaise. If we talk about pork fat, then this product, of course, is fat, but how much can it be eaten without bread and cereals? Probably not, but it will give a long feeling of satiety. Well, the basis of the diet should be still chicken meat (without skins), eggs, fat-free cottage cheese and fish.

Prohibited products

We continue to consider protein nutrition for weight loss. Products that you can eat, we have already submitted, now goes to those that need to be deleted from their diet. Excludes bread and any flour products, sweets, including carbonated drinks, sugar and its substitutes. You should remove vegetable and butter from the ration, use lemon juice as a dressing. Any alcohol under strict prohibition.

Advantages and disadvantages of diet

Let's go further than what the protein diet for weight loss is. We will give a detailed menu later, but for now consider the opinion of dietitians. They are mostly against the use of radical diets, including protein. In their opinion, such a diet can lead to the development of dietetic ketosis, that is, a shortage of carbohydrates. The protein diet requires an additional intake of vitamins, since for a long time many fruits and vegetables remain banned. This program is effective only in combination with physical activity, and after all, a reasonable reduction in calorie intake plus sport gives results no worse.

However, it should be noted and some advantages. You do not have to give up the usual products and suffer from a feeling of hunger. At the same time, the result will appear very quickly, literally within a month. Such a system allows you to drop a record number of kilograms, 10 or more for 3 months. In addition, not everyone approaches the table, which this diet assumes. For example, vegetarians will definitely refuse it.

There is another reason why nutritionists oppose such a diet. Animal food is very hard for the body and exerts pressure on many organs and systems. The stomach and liver, pancreas and intestines suffer. In addition, such a diet has many contraindications. Among them, gout and kidney failure, gastritis and ulcer, heart failure, stroke and heart attack. Any kidney and liver disease is an excuse to give up a protein diet. The maximum course is three months, but if you feel a heaviness in the stomach, pain, nausea and bloating, then you should at least mitigate the diet conditions. Boiled chicken, a salad of fresh vegetables and cereals from whole grains, along with cottage cheese and fruits - is a full-fledged diet that helps to reduce weight, but is absolutely normal perceived by the body. Next, we'll look at protein nutrition for weight loss for a month. Be sure to consult with your doctor before you start the course. In the presence of contraindications it is better to consult a dietician, he will pick up a softer system for you.

Monthly course, day one

Surely you know a variety of protein diets. This "Kremlin" and "Egg", "Maggie" and many others. Today we will consider a universal system that can be adhered to. The course is tentatively - a month, you can both reduce it and increase it, depending on the purpose and well-being. The menu is repeated every seven days, so we offer you a diet for a week. For the day, four meals are supposed to be: 200 grams of fat-free cottage cheese for breakfast, 2 chicken breasts with broccoli for a garnish for dinner and a jar of yogurt for dinner and an afternoon snack. During the day you need to drink at least a liter of mineral water.

Second day

In the morning you can enjoy yourself with yogurt and a green apple. For a snack 100 g of any meat with tomatoes, cheese and sweet pepper will do. As you can see, not such a hungry protein diet for weight loss. Recipes can be chosen according to their preferences. It can be a chicken with tomato sauce with pepper salad, vegetable stew, stewed beef in tomatoes or tomato soup with meat. In the afternoon, you will find 200 grams of fish with celery. Dinner is two boiled eggs and a salad of cabbage.

The third day

The morning begins with yogurt and a glass of strawberries. For lunch, you will have 2 chicken breasts again. About 4 hours, please yourself with a portion of granular cottage cheese, into which you can add fresh herbs. For dinner on this day put meat, stewed with vegetables. The best choice will be a chicken with zucchini and tomatoes. Do not forget that you need to cook food without oil, so it is extremely undesirable to roast the ingredients.

Fourth day

Breakfast will be 200 grams of cottage cheese. This is a good portion of protein and calcium, which means, a charge of vivacity for the whole day. As a dinner stew comes in the amount of 200 g. One carrot will serve as a garnish. For a snack, delicious yogurt is allowed from a glass of kefir and fresh raspberries. For dinner, cook yourself 2 eggs and prepare a cabbage salad, filling it with lemon juice. Do not forget to drink water.

Fifth day

For breakfast, you can eat a glass of yogurt and 2 tangerines or a large orange. Today will be a fish dinner, you can afford 200 g of any sea fish and a salad of vegetables. Do not be discouraged if you like the first dishes. It is very easy to rebuild the whole menu of protein nutrition for weight loss with soup for lunch. To do this, just prepare the first of the ingredients allowed at lunchtime and do not put a lot of salt in it. For dinner, you can use a pack of cottage cheese and a green apple.

Sixth day

There are days off, and so I want to please myself with something delicious. Do not forget about the ultimate goal of your marathon. The morning starts with 100 g of low-fat cottage cheese and half a glass of skim milk. For lunch, you are waiting for two chicken breasts with boiled beans. A snack today is a glass of kefir, and dinner will please with a new ingredient. These are two slices of ham with broccoli and one boiled egg. Allowed two spoons of corn, so you can prepare yourself a salad.

Seventh day

Sunday morning begins with a glass of yogurt and any berries. For dinner, cook a stewed liver with a salad of leafy vegetables. For a snack 200 g of granular cottage cheese are put to you. Today you can add to it two slices of ham. But dinner is only yogurt and a glass of apple juice. The first week is over, now you can evaluate the results and decide whether to continue the diet further. If the weight is in place, although you followed all the rules, you need to evaluate physical activity. After all, without training, the protein diet will not give you the results you are striving for. Sign in to the gym and within the next week you will notice a significant weight loss.