For those who want to lose a few kilograms or get rid of obesity but are not ready to give up their daily food immediately, a 14-day protein diet is the most effective way to lose weight at home.The diet is designed in such a way that people don't actually feel hungry.Adhering to this program, a person loses an average of 5-8 kilograms in two weeks.
What is a protein diet
The basis of the diet plan is to increase protein and minimize fat and carbohydrates in the diet.By consuming large amounts of fruits and vegetables, the body becomes saturated with essential vitamins and trace elements.This method of weight loss is suitable for people who are used to an active lifestyle - physical activity significantly increases the effectiveness of the protein diet and food absorption.
rule
The protein diet does not provide a clear menu that can be adjusted at will, but, nevertheless, any rejection of foods familiar to the body is a stress for the entire body, even if there are alternatives to them.
Therefore, in order to lose weight without damaging your health, a protein diet needs to follow certain rules:
- You should eat at least 6 times a day;
- No alcoholic beverages of any kind are allowed;
- Eat within 3 hours of bedtime;
- Drink at least 2 liters of plain water every day.
Contraindications
Changing dietary habits does not go unnoticed and in some cases may have adverse effects on human health.When following any diet, it is important to consider not only your current health status, but also previous illnesses.
Before starting a protein diet for 14 days, to avoid complications, you should consult a nutritionist about side effects and take into account the dangers of using it in this situation:
- For heart disease;
- liver disease;
- Breastfeeding and pregnancy;
- Kidney stones and other urinary tract diseases;
- Hormonal disorders.
Protein diet for weight loss at home
A 14-day protein diet is effective for weight loss, since animal fats and carbohydrates are completely excluded from the diet for two weeks and replaced by proteins and proteins from natural sources - meat, fish.
Everyone can vary according to their own preferences: divide lunch, breakfast and dinner into two portions, use veal instead of chicken and seafood instead of fish.
Authorized products
- Meat in the diet is allowed and required, such as chicken, beef, rabbit.
- Among the fish, you should choose edible species: zander, hake, perengas.
- Rice and buckwheat are allowed in small amounts.
- Candy should be replaced with walnuts.
- Allowed cultured dairy products include: low-fat cheese, milk, cottage cheese, kefir, goat cheese.
- All types of edible mushrooms and eggs are allowed.
Disable product
The main ingredients of the protein food system are meat and fish, but you need to cook non-fat varieties of these products.Pork or lamb are not suitable under any circumstances.No snapper or mackerel is allowed.All types of baked goods and candies should be excluded.You can't dress a salad with sunflower oil, sour cream, mayonnaise or just lemon juice.
Under no circumstances should you use:
- canned meat or fish;
- semi-finished products;
- Fatty dairy products: sour cream, cultured baked milk, yogurt;
- soda;
- Vegetables with high starch content.
14 day protein diet menu
When creating a menu, there are certain recommendations for preparing dishes and selecting products, but there are no clear rules and regulations.The essence of the diet is to completely remove fat from the diet and replace it with natural protein.Protein products should be chosen specifically based on your body, health status and the advice of your nutritionist.
- breakfast.Throughout the 14 days, the protein diet breakfast varied little - cultured milk, low-fat yogurt, cottage cheese or a small amount of cheese.For fruit, apple or green salad is ideal.As for beverages, unsweetened green tea is recommended.In order to relieve hunger, it is recommended to drink a glass of boiled water ten minutes before meals.
- dinner.Involves preparing a wider variety of protein-rich dishes.The following meat products are recommended: boiled chicken breast, 100 grams of roast beef, and 150 grams of stewed rabbit.Boiled or stewed fish (up to 150 g) is acceptable.Liquid: fish or chicken stock, no more than three tablespoons.Second course: two tablespoons of rice or buckwheat, vegetable salad and unsweetened fruit, juice.
- dinner.Also include meat or fish dishes that are high in protein.It can be chicken - 250 g, beef - 200 g, fish - 150 g.Tomatoes, cucumbers, lettuce.To prevent vegetables from becoming flavorless when fresh, you can roast broccoli and cauliflower.Recommended seafood dishes: boiled mussels, oysters, squid ring salad.