The 14-day protein diet is the most effective way to lose weight at home for those who want to lose a few kilograms or get rid of obesity, but are not ready to immediately give up their usual food.The diet is designed in such a way that hunger is practically not felt.Following this order, a person loses an average of 5-8 kilograms in two weeks.
What is a protein diet?
The diet program is based on increasing protein in the diet and minimizing fat and carbohydrates.The body is saturated with essential vitamins and microelements by abundant consumption of fruits and vegetables.This weight loss method is suitable for people who are used to an active lifestyle - exercise significantly increases the efficiency of the protein diet and food absorption.
Rules
The protein diet does not give a clear menu and can be modified at will, but nevertheless, even with their alternative replacement, any refusal of foods familiar to the body is a kind of stress for the whole body.
Therefore, in order for weight loss not to be harmful to health, the protein diet requires compliance with certain rules:
- meals should be at least 6 times a day;
- No alcoholic beverages of any kind;
- eat no later than 3 hours before bedtime;
- Drink at least 2 liters of regular boiled water per day.
Contraindications
Changing the diet does not go unnoticed and in some cases can have a detrimental effect on human health.When following any diet, not only the current state of health, but also previous illnesses must be taken into account.
Before starting the 14-day protein diet, in order to avoid complications, consult a nutritionist about side effects, and note that there is a risk of use in such cases:
- in case of heart diseases;
- liver diseases;
- breastfeeding and pregnancy;
- kidney stones, other urinary tract diseases;
- hormonal diseases.
Protein diet for weight loss at home
The 14-day protein diet is effective in losing weight because animal fats and carbohydrates are completely excluded from the diet for two weeks, replaced by proteins and proteins of natural origin - meat and fish.
Everyone can make changes depending on their preferences: lunch, breakfast and dinner are divided into two parts, chicken is replaced by veal, and fish is replaced by seafood.
Authorized products
- Dietary meat is permitted and mandatory, for example chicken, beef, rabbit.
- Among the fish, it is worth choosing dietary varieties: perch, hake, halibut.
- Consumption of rice and buckwheat is allowed in small quantities.
- Sweets should be replaced with nuts.
- Fermented dairy products are allowed: low-fat cottage cheese, milk, cheese, kefir, goat cheese.
- All types of edible mushrooms and eggs are allowed.
Prohibited products
The main components of the protein food system are meat and fish, but fat-free varieties should be cooked from these products.Pork or lamb will not be suitable under any circumstances.Bream or mackerel are not allowed.All kinds of baked goods and sweets must be excluded.Salads cannot be decorated with sunflower oil, sour cream, mayonnaise or just lemon juice.
Do not use under any circumstances:
- canned meat or fish;
- semi-finished products;
- fatty dairy products: sour cream, fermented baked milk, yogurts;
- carbonated water;
- high starch vegetables.
Protein diet menu for 14 days
When preparing the 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 fats from the diet and replace them with natural proteins.Protein products should only be selected according to your body, your health and the recommendations of your nutritionist.
- Morning.During the entire period of 14 days on the protein diet, the breakfast is practically unchanged - fermented milk, low-fat yogurt, cottage cheese or cheese in small quantities.An apple or vegetable salad is ideal for fruit.Sugar-free green tea is recommended for drinks.In order to reduce the feeling of hunger, it is recommended to drink a glass of boiled water ten minutes before a meal.
- Dinner.It involves preparing a wider variety of protein-rich foods.The following meat products are recommended: boiled chicken breast, 100 grams of grilled beef, 150 grams of steamed rabbit meat.Boiled or steamed fish (up to 150 grams) is acceptable.From liquid: fish soup or chicken broth, up to three ladlefuls.For the second course: two tablespoons of rice or buckwheat, vegetable salad and unsweetened fruit, fruit juice.
- Dinner.It should also include high-protein meat or fish dishes.It can be chicken - 250 grams, beef - 200 grams, fish - 150 grams.Tomato, cucumber, salad.To keep vegetables fresh, you can roast broccoli and cauliflower.Recommended seafood: boiled mussels, oysters, cuttlefish ring salad.