Protein diet for weight loss: how it works

In the field of weight loss, consider a protein dietfood protein dietThe most effective and wonderful for rapid weight loss. However, in order to avoid harm to your health, you need to follow certain dietary rules.

According to experts, the average value of the body's daily protein needs can be calculated as follows: 1 gram of protein per kilogram of body weight. However, the principle of a protein diet is to use mostly protein-rich foods combined with low-carbohydrate foods. Such a diet forces the metabolism to waste accumulated fat reserves and allows you to lose weight quickly and for a long time.

Benefits of a protein diet

First, the protein diet menu is varied. The proteins you need are found not only in meat, fish and eggs, but also in legumes, nuts, seeds and even some vegetables.

Second, protein-rich foods saturate the body quickly and take a long time to digest, making it less likely to be eaten shortly after a meal.

Protein processing is not really easy for the body. Almost half of the caloric content of proteins is used to digest their complex molecular structure.

The harms of a protein diet

One thing to keep in mind is that the effects of a protein diet can only be combined with adequate and regular physical activity. Otherwise, following the principles of a protein diet can cause irreparable damage to the body.

Combining physical activity with a protein diet for weight loss

Proteins that are not needed to build muscle build up nitrogen compounds that the body does not need, so they are actively excreted by the kidneys and overloaded. Over time, this can lead to urolithiasis. Nutritionists recommend combining protein with fiber in the right amount of vegetables and fruits. In addition, you should drink about two liters of water during the day.

What foods are proteins

Protein diet products for weight loss

You can get protein from two main sources:

Plant protein:

  • soy;
  • beans;
  • lentils;
  • nuts and seeds;
  • zucchini;
  • cauliflower;
  • leaf salad;
  • mushrooms;
  • fruits.

Animal protein:

  • milk and dairy products;
  • an egg;
  • meat and intestines;
  • Fish and seafood.

Protein diet menu for a week

The first day

Protein diet food for weight loss
  • Breakfast: 200 grams of low-fat cottage cheese;
  • Snack: green apples;
  • Lunch: 100 grams of boiled chicken breast and boiled asparagus;
  • Afternoon snack: low-fat yogurt;
  • Dinner: 200 grams of boiled fish and a portion of vegetable salad.

The second day

  • Breakfast: 150 grams of cooked beef and a slice of bread crumbs;
  • Snack: grapefruit;
  • Lunch: 100 grams of tofu with a portion of cooked vegetables;
  • Afternoon snack: kefir;
  • Dinner: 150 boiled chicken breasts and salad.

The third day

  • Breakfast: 2 boiled eggs, a piece of light cheese (fat content 9-7%);
  • Snack: green apples and 10 grams of walnuts;
  • Lunch: 100 grams of grilled fish and cabbage salad;
  • Afternoon snack: a piece of cottage cheese;
  • Dinner: 200 grams of boiled fish and steamed vegetables.

The fourth day

Protein products containing vegetables for a protein diet
  • Breakfast: 2 celery stalks with a serving of yogurt and peanut butter;
  • Snack: orange;
  • Lunch: 150 grams of cooked turkey and tomato, cucumber salad;
  • Afternoon snack: a glass of fermented boiled milk;
  • Dinner: 150 grams of beef and 100 grams of cooked broccoli.

The fifth day

  • Breakfast: 2 egg omelets and a piece of boiled cauliflower;
  • Snack: grapefruit;
  • Lunch: 200 grams of steamed fish and a piece of lentils;
  • Afternoon snack: a glass of yogurt;
  • Dinner: 150 grams of boiled chicken and 1 baked zucchini.

Sixth day

  • Breakfast: 150 grams of cottage cheese and a slice of bread crumbs;
  • Snack: green apples and a few almond kernels;
  • Lunch: 200 grams of cooked beef and cabbage salad;
  • Afternoon snack: a portion of Greek yogurt;
  • Dinner: 150 grams of boiled fish, 1 cucumber, salad.

The seventh day

  • Breakfast: 200 grams of kefir and a handful of pine nuts;
  • Snack: banana;
  • Lunch: 200 grams of cooked turkey and boiled green beans;
  • Afternoon snack: a glass of fermented boiled milk;
  • Dinner: 150 grams of cooked seafood and vegetable salad.