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Weight loss protein diet: a week's menu

High-quality carbs for breakfast, light nutritious lunch, hearty protein dinner with rough beans or vegetable fiber – the protein diet is based on weight loss.A week's menu where you'll find protein products and wise nutrition tips in this post.

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What is the protein diet for weight loss?

Major assumptions of protein diet

The classic diet of protein weight loss and improvement figure lasts for 2 weeks.The abbreviation option is 1 week.In the best case you can drop from 4 kg to 8 kg.Diet is based on fractional diet.You have to eat a little, but every 3 hours.It is important to prevent excessive calories in diet and hunger.Each section is medium.If you don't know your normalcy, focus on the volume of your hands.At a time when there is no harm to the character, you can eat as much as you have in your palm.It is recommended to eat 5-6 times a day and not eat at night.This schedule is more suitable for weight loss and health.

Main dietary products

The risk of overeating is reduced when protein is present in the score menu.In the diet, it is recommended to rely on low-fat meat, fish and seafood, natural cheese, tofu cheese, dairy products, and eggs.It is impossible without carbohydrates.Only simple carbohydrates can be limited.They are also called fast carbohydrates.There must be the correct carbohydrates in the menu.In addition, it is best to prioritize carbohydrate products with the lowest GI (glycemia index).

How to organize protein nutrition?

The ability of fat and carbohydrates in the diet provides the effect of fat burning.Including flour, candy and potatoes in the menu is not advisable.It's nice to eat clearly on the schedule, not at night.It is important to observe the correct way of drinking.Welcome tea, herbal drinks and clean water.After 6pm, try eating all the carbs before lunch - only low in nutrients.After lunch, it is better than non-dairy vegetables, citrus, and apples.

It is useful to use the steam method, baking products or cooking in a slow cooker.Instead of ketchup and mayonnaise, you are used to drinking salt, pepper, soy sauce, balsamic vinegar and aromatic herbs.Add lemon juice.

Squirrels have no hunger

You will surely feel all the advantages of a protein diet.One of them is the lack of hunger attacks.When a person's appetite is cruel, it is caused by changes in insulin levels in the body.In hormone insulin, the important role of glucose division that you can obtain from simple sugars (such as pastries and various candy products) as well as complex carbohydrates (such as vegetables, cereals, cereals).Without insulin rupture, it will not be produced by the pancreas.The sugar levels in the blood are optimal, so there is no strong hunger attack.

Duration of protein diet

It is important to know that high-core power systems should not be extended for a long time.Of course, this is the dry body viewpoint, it is a hearty diet, but it cannot last more than 2-4 weeks.A strict protein diet version is associated with severe lack of carbohydrates in the body.The effects of carbohydrates cannot be underestimated, they are also important for health.

May cause harm to protein diet

Frequent errors in high-proton diets

Analyze other people’s experiences and you can avoid many problems.These disadvantages usually allow for inexperienced disadvantages:

  • Inadequate consumption of vegetables and fruits - don't limit too much, because from these products you will get valuable fiber;
  • There is almost no consumption of fat - without them, the assimilation of beauty vitamins, namely vitamins A and E, which is complex (this is not fat food, but consumes fat in the form of vegetable oils, chocolates, nuts);
  • Indefinitely (if you use the same section each time, you can change the amount of food and monitor calories for receipt, which is easy to achieve the purpose of maintaining or losing weight);
  • non-competence in nutrition (discipline and nutrition on a clock ensures dietary correctness and eliminates the risk of interference);
  • There is no diversity in your diet (you should make menus so your body gets the whole vitamins and minerals);
  • Make yourself enjoy the sweet habits (it's better to know immediately that people need to adapt to delicious people or the old bad habits will gradually return to this place).

Why is protein diet dangerous?

The main complications face health deficits or poor dietary organization.We list the main health risks:

  • Digestive problems, gastrointestinal discomfort - lack of fiber;
  • Dehydration, the effect of skin color difference - due to depletion of glycogen storage, this leads to saturation of tissues in moisture;
  • A general weakness, the reduced effectiveness of the brain to discomfort in the lack of glucose background, is important for psychological activities.
  • Increases the acidity of urine, growth of kidney stones - the consequences of excessive protein in nutrition;
  • Reduce insulin production, failures in metabolism, and despite the low consumption of carbohydrates, there is a trend of excessive mass in groups.

Protein specifications

The human body needs protein.We are not talking about pure protein, we are talking about protein foods.Every day, you need at least 40 grams, up to 120 grams of protein.In the diet, protein is used by the following principles.Provided for a sedentary lifestyle, 1 kg depends on 0.97-1.07 g of protein.If physical training is high, the amount of protein should increase by 1,2-1.7 g.For example, for an average woman weighing 55 kg, the optimal daily content is 55 grams of protein.

Weight loss protein products

We list the best protein foods to dry your body effectively:

  • Chicken Breast - One of the most popular products for bodybuilders, is a good source of protein;
  • Low-fat beef and veal - also including protein;
  • various fish and seafood;
  • Eggs (some people recommend using more protein with more protein with egg yolk);
  • Low fat cheese;
  • Sour products;
  • Low-fat cheese;
  • serum protein;
  • Animal heart - liver, heart, tongue;
  • Fat yogurt, kefir, milk, tofu, cheese.

In addition to protein products, other products are needed:

  • Salad, vegetables, cucumbers, peppers, cabbage, tomatoes;
  • Almonds, peanuts;
  • Vegetable oils (e.g. - olives, sesame, flaxseed oil, it is recommended to take 1-2 tablespoons of flaxseed oil per day);
  • Proper whole grain bread products.

Protein dietary restrictions

On a protein diet, it is not advisable to use the following:

  • Candy - biscuits, cakes, very sweet fruits;
  • butter, potatoes, heavy side dishes;
  • Pasta, regular bread products, fried foods;
  • tomato sauce, mayonnaise;
  • Canned food and semi-produced products;
  • Oily dairy products;
  • Sugar and sugar - substituted.

Other measures of protein diet

To avoid dangerous vitamin deficiencies, choose a complete vitamin complex and take fish oil.It is also important for a beautiful character to play sports and throw away all bad habits.Note the illustrations, which depict protein products used to dry the human body.

Ideas for compiling weekly protein diet menus

Breakfast on protein diet

The following dishes and food were good in the morning:

  • Egg, spinach;
  • Oatmeal, cinnamon;
  • Low-fat cheese, dried apricots;
  • yogurt;
  • Oatmeal cookies, kefir;
  • Omelet made from egg protein;
  • Brown rice, chicken, vegetables;
  • Omelet chicken, toast;
  • buckwheat in milk;
  • Cabbage salad, cooked chicken;
  • Tomato, buckwheat, omelette;
  • Cucumber, salad, fish and salmon;
  • Beef, beans;
  • Beijing cabbage, buckwheat, liver;
  • Milk, toast, eggs;
  • Egg salad, cabbage, chicken, brown rice;
  • Syrniki;
  • buckwheat, meat gravy;
  • Vegetable salad and rabbit meat;
  • omlet with cheese, brown rice;
  • Apples, yogurt, mushrooms;
  • bread, eggs;
  • Protein salad, brown rice;
  • oatmeal and dried fruits and nuts;
  • Salad leaves, tomatoes;
  • Hamlet and Ham;
  • Beef, peas, sauerkraut;
  • cheese, apple;
  • Oranges and eggs;
  • Fruit salad, yogurt;
  • apples and oatmeal;
  • omlet with tomatoes;
  • meat and carrots;
  • Coffee or tea - Beverage without additives;
  • Milk, coffee in milk;
  • apples, cereal cheese, sour cream;
  • kefir and bran, berries;
  • oatmeal, apple;
  • Apple, Türkiye;
  • skim milk, biscuits;
  • eggs, milk;
  • Omelet, slightly salty salmon;
  • Omelet, cheese;
  • Omelet, green, apple, grapefruit;
  • Low-fat cheese, vegetable salad;
  • apples, avocados, eggs;
  • Apple, egg, eggplant with cheese;
  • Chicken liver, onions, apples;
  • Beef and grapefruit.

Squire Menu Lunch

For a second breakfast, these options are suitable:

  • Steam or cook chicken breasts;
  • nut;
  • Leaf salad with brynza;
  • Sauerkraut;
  • Citrus or other fruits, such as apples;
  • Syrniki;
  • tomato
  • Fruit salad;
  • Apple Freeman;
  • Oatmeal cookies, tea;
  • Baked apples;
  • Apple-Apelsin Freesh, Oatmeal Cookies;
  • Cheese cheese souffle;
  • Use milk cookies;
  • Rice porridge;
  • Carrot salad;
  • Cooking and eggs.

A hearty lunch in the protein menu

For lunch, prepare these dishes:

  • Vegetable soup, meat;
  • Chicken, bread;
  • Vegetables, beef;
  • pink salmon, asparagus;
  • Brown rice, Türkiye;
  • Asparagus, chicken fillets;
  • Bread, fish;
  • Vegetables and beans stew;
  • beef, vegetables, bread;
  • Vegetables, soup on bread;
  • Türkiye, stew;
  • broth, vegetables;
  • Beef and vegetable stew;
  • Veal, cucumber covered salad;
  • Veal meat, vinegar;
  • Fish soup, a vegetable dish;
  • sauerkraut, beef meat;
  • Chicken soup, celery;
  • eggs, turkey soup, broccoli;
  • Curd casserole, beef meat, vegetable salad;
  • Salad, soup on vegetables;
  • Zucchini, herbs, beef meatballs;
  • Fish soup, eggs;
  • stew;
  • Stewed cabbage, veal meat;
  • tomatoes, Türkiye, buckwheat;
  • Vegetable salad, soup and pictures;
  • Grilled fish, stewed eggplant;
  • Seafood, vegetable salad;
  • Vegetable stew, Türkiye's ears.

Snacks for protein diet

For afternoon snacks, please choose the following:

  • Baked apples;
  • cottage cheese;
  • beans;
  • Low-fat fish;
  • yogurt;
  • kefir and cheesecake;
  • cottage cheese;
  • milk;
  • Ryazhenka;
  • Apple Freeman;
  • Boil eggs;
  • Cheese cheese souffle;
  • Orange, cheesecake;
  • Greek yogurt;
  • Use milk, eggs and coffee;
  • Oatmeal cookies, milk;
  • vinegar
  • apple;
  • Green tea and cheesecake;
  • orange.

Light dinner options in protein diet

For evening food, please take:

  • Vegetable salad, fish;
  • Cabbage salad, beef;
  • Vegetables and fish;
  • Vegetable salad, beef;
  • Türkiye, vegetables;
  • Cook the lamb;
  • sea fish;
  • Kefir
  • Vegetable soup;
  • Fish with herbs;
  • Egg salad;
  • Curd casserole;
  • Chicken, onion;
  • cucumber, salmon;
  • Breasts, vegetables;
  • Fish and meatballs, vegetables;
  • Baked apples, cheesecake;
  • Cucumber, boiled beef;
  • Fish steak;
  • Omelet, cauliflower;
  • beef, tomato sauce;
  • Seafood, beans;
  • Veal, carrots, cabbage;
  • Chicken steak.

It is also recommended to get a cup of kefir at night.

Gently leave the protein diet and gradually rebuild the diet.Today, there is also a fruit white diet, a weekly protein and vegetable diet, and a mild protein toxin diet is not popular today.If you like protein nutrition, try Ducan’s diet and Robert Atkins Diet.