- chicken meat, beef, rabbit;
- skimmed milk;
- egg whites;
- sea fish with white meat, as well as pink salmon, tuna salmon;
- the cheese is fat-free.
Who is the protein diet for?
Protein diet recipes are ideal for:
- young people who lead an active lifestyle;
- athletes and bodybuilders in the competitive period, when they just need muscle mass;
- overweight individuals who, after completing the diet, will be able to control the process of their diet.
Those with a sweet tooth should avoid this methodweight loss, since it is unlikely that after following the diet for a certain number of days they will not start eating sweets again. And this threatens not only the return of the lost kilograms, but also the gain of new ones. For older people, a protein diet is not recommended, since their body will not be able to tolerate it without consequences, such as the occurrence of blood clots and increased blood clotting. Also, this diet should be avoided by very obese people, people with kidney and digestive system diseases.
Advantages and disadvantages of the protein diet
Most people understand the word "diet"implies that weight loss should be visually noticeable after its start. And this is exactly what concerns the protein diet, when weight loss occurs at a rapid pace. A quick result is the main advantage of this method of losing weight. The next advantage is that after the end of the diet, provided that you eat correctly and in moderation, the lost kilograms will not return for a long time. The third advantage is that the diet is quite varied (despite the fact that the recipes are very simple), so people very rarely have a desire to break this diet. The protein diet can be practiced no more than once a year for 2 weeks. As for the disadvantages, the most significant of them is considered to be an imbalance in nutrition. When the body receives mainly protein, calcium and other microelements necessary to maintain the health of the entire skeletal system begin to be excreted. This process manifests itself in increased fragility of bones, loss of health of hair and nails. In addition, the load on the kidneys increases, as the body begins to remove fluid from the body at an accelerated rate. This dehydration leads to the fact that a person begins to feel bad, losing vitality and feeling apathetic.
Options menu of the protein diet
The best ways to cook foodprotein diet - this is boiling and baking. Here your best assistants will be an oven, a steamer, a barbecue. Recipes for dishes should completely exclude salt, various sauces, mayonnaise and vinegar from the diet. Vegetable sunflower oil should be replaced with olive oil, but it is also prohibited to consume more than 4 tablespoons of oil per day. Protein diet for 7 days Monday Breakfast
- Egg white - 4 pcs.,
- Boiled egg - 1 pc.,
- Oatmeal cooked in water without salt and sugar - 1 cup.
Lunch
- Brown rice - half a cup,
- Boiled tuna - 50 g,
- Tomato — 1 piece
Dinner
- Boiled turkey - 200 g,
- Brown rice - half a cup.
Afternoon snack
- Boiled chicken breast - 100 g,
- Broccoli - 2 cups.
Dinner
- Low-fat cottage cheese - 200 g,
- Peanuts - a handful.
Tuesday Breakfast
- Apple - 1pc.,
- Skim milk - 1 cup.
Lunch
- Boiled turkey - 200 g,
- Boiled beans - half a glass.
Dinner
- Boiled salmon or tuna - 100 g,
- Whole grain bread - 2 slices.
Afternoon snack
- Boiled chicken breast - 100 g,
- Low-fat cottage cheese - 150 g,
- Broccoli - 2 cups.
Dinner
- Low-fat cottage cheese - 200 g,
- Peanuts - a handful.
Wednesday Breakfast
- Egg white - 4 pcs.,
- Boiled egg - 1 pc.,
- Whole grain bread - 2 slices.
Lunch
- Brown rice - half a cup,
- Boiled tuna - 50 g.
Dinner
- Boiled chicken breast - 100 g,
- Brown rice - half a cup,
- Broccoli with tomatoes - 2 cups.
Afternoon snack
- Low-fat yogurt - 1 cup,
- Apple - 1 pc.,
- Nuts - a handful.
Dinner
- Boiled pollock - 100 g,
- Brown rice - half a cup,
- Boiled beans - 1 cup.
Thursday Breakfast
- Oatmeal with nuts - 1 cup,
- Egg white - 2 pcs.
Lunch
- Boiled salmon - 100 g,
- Brown rice - 1 cup,
- Broccoli with greens - 2 cups.
Dinner
- Boiled chicken breast - 100 g,
- Low-fat cottage cheese - 150 g,
- Brown rice - half a cup.
Afternoon snack
- Boiled shrimps - 100 g,
- Boiled beans - 1 cup,
- Low-fat yogurt - 1 cup.
Dinner
- Low-fat cottage cheese - 150 g,
- Nuts - a handful.
Friday Breakfast
- Egg white - 4 pcs.,
- Boiled egg - 1 pc.,
- Whole grain bread - 2 slices.
Lunch
- Brown rice - half a cup,
- Boiled chicken breast - 100 g,
- Broccoli - 2 cups.
Dinner
- Boiled turkey - 100 g,
- Brown rice - 1 cup,
- Tomato salad - 2 cups.
Afternoon snack
- Low-fat cottage cheese - 150 g,
- Peanuts - a handful.
Dinner
- Brown rice - 1 cup,
- Salad with tuna, beans and greens - 1 cup,
- Low-fat yogurt - 1 cup.
Saturday Breakfast
- Boiled eggs - 2 pcs.,
- Hard cheese - 30 g,
- Whole grain bread - 2 slices,
- Tomato - half.
Lunch
- Low-fat cottage cheese - 1 cup,
- Wild berries - 1 cup.
Dinner
- Boiled chicken breast - 100 g,
- Boiled beans - half a glass,
- Low-fat cottage cheese - 50 g,
- Tomato salad - 1 cup.
Afternoon snack
- Whole grain bread - 1 cup,
- Broccoli - 1 cup.
Dinner
- Egg white - 2 pcs,
- Boiled eggs - 2 pcs,
- Low-fat yogurt - 1 cup,
- Broccoli salad with greens - half a glass,
- Nuts - a handful.
Sunday Breakfast
- Boiled turkey - 100 g,
- Oatmeal with nuts - 1 cup,
- Tomato salad - half a glass.
Lunch
- Whole grain bread - 2 slices,
- Tofu cheese - 70 g.
Dinner
- Boiled chicken breast - 100 g,
- Brown rice - half a cup,
- Broccoli - 2 cups.
- Low-fat cottage cheese - 100 g.
Afternoon snack
- Low-fat yogurt - 1 cup,
- Nuts - a handful,
- Apple - 1pc.
Dinner
- Boiled tuna - 100 g,
- Broccoli - 2 cups,
- Low-fat cottage cheese - 150 g.
This menu is suitable for people who are at least 2exercise once a week, otherwise the amount of protein indicated in the menu should be reduced. This diet is also popular because the recipes are very simple and anyone can cook them.
Recipes of protein dishes
If you are unable to strictly adhere tomenu, you can simply try to give preference to mainly protein foods. Such nutrition will have a positive effect on your figure. Here are some simple recipes suitable for a non-strict protein-based diet. Chicken fillet in kefir Take 150 g of fillet, salt it, pepper it, sprinkle with parsley and dill. Then pour in kefir mixed half and half with water in a 1:1 ratio, that is, 100 ml of kefir and 100 ml of water. Soak the fillet in the prepared mixture for about 3 hours. And then - simmer in a frying pan without adding oil for about 10 minutes. Fish cutlets Clean the fish (preferably sea), cut it into pieces, put it in a pan with water and bring to a boil. Then take out the fish and remove all the bones from it. Now you can start preparing the minced meat. To do this, mince the fish pieces, onion and garlic and add a raw egg to the mixture. Fry the formed cutlets in a frying pan without adding oil. To make them bake better, you can finish cooking them in the oven. Cottage cheese omelet Mix 2 egg whites with 100 g of cottage cheese (fat-free), 3 tablespoons of water, herbs and spices. Beat the resulting mixture well with a whisk and pour into the frying pan. You can bake in a frying pan under a lid or in the oven. Enjoy your meal! Any diet is stress for the body, but you still want to be beautiful, so you can endure it a little. To somehow ease the burden of a protein diet, we recommend drinking more warm boiled water when you feel very hungry and keeping yourself busy with various things to somehow distract your body. Another important point is this is the observance of the sequence and time of consumption of dishes indicated in the menu. Thus, if you strictly adhere to all the recommendations, then the protein diet will be observed, and you will definitely be able to acquire the figure of your dreams. Good luck!
