A protein diet for 14 days is the most effective way to lose weight at home for those who want to lose a few pounds or get rid of obesity, but are not ready to immediately abandon their usual diet.The diet is designed in such a way that hunger is practically not felt.By adhering to this diet, a person loses on average 5-8 kilograms in two weeks.
What is a protein diet
The basis of the diet program is to increase protein in the diet and minimize fats and carbohydrates.Saturation of the body with essential vitamins and microelements is achieved through abundant consumption of fruits and vegetables.This method of weight loss is suitable for people accustomed to leading an active lifestyle - physical exercise will significantly increase the effectiveness of a protein diet and the absorption of food.
Rules
The protein diet does not provide a clear menu and can be adjusted as desired, but nevertheless, even with their alternative replacement, any refusal of foods familiar to the body is a kind of stress for the whole body.
So, so that weight loss is not harmful to health, a protein diet requires compliance with certain rules:
- meals should be at least 6 times a day;
- It is prohibited to consume alcoholic beverages;
- eat no later than 3 hours before bedtime;
- Drink at least 2 liters of plain boiled water per day.
Contraindications
Changing your diet does not go unnoticed and can in some cases have a harmful effect on human health.When following a diet, it is necessary to take into account not only the current state of health, but also previous illnesses.
Before starting a protein diet for 14 days, to avoid complications, you should consult a nutritionist about side effects and consider the danger of using it in such cases:
- for heart disease;
- liver diseases;
- breastfeeding and pregnancy;
- kidney stones, other urinary tract diseases;
- hormonal diseases.
Protein diet for weight loss at home
A protein diet for 14 days is effective for weight loss because animal fats and carbohydrates are completely excluded from the diet for two weeks, replacing them with proteins and proteins of natural origin - meat, fish.
Everyone can vary according to their preferences: divide lunch, breakfast and dinner into two parts, replace chicken with veal, fish with seafood.
Authorized products
- Dietary types of meat are allowed and obligatory, for example, chicken, beef, rabbit.
- Among fish, you should choose dietary varieties: pike perch, hake, pelengas.
- It is allowed to consume rice and buckwheat in small quantities.
- Sweets should be replaced with nuts.
- Among the permitted fermented dairy products: low-fat cottage cheese, milk, cheese, kefir, goat cheese.
- All types of edible mushrooms and eggs are allowed.
Prohibited products
The main ingredients of the protein food system are meat and fish, but you need to cook non-fat varieties of these products.Under no circumstances are pork or lamb suitable.No bream or mackerel allowed.All types of baked goods and sweets should be excluded.You cannot season salads with sunflower oil, sour cream, mayonnaise or only lemon juice.
Under no circumstances should you use:
- canned meat or fish;
- semi-finished products;
- fatty dairy products: sour cream, fermented baked milk, yogurts;
- Sparkling water;
- high-starch vegetables.
Protein diet menu for 14 days
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 eliminate fats from the diet and replace them with natural proteins.Protein products should be selected exclusively based on your body, your state of health and the recommendations of a nutritionist.
- Breakfast.During the entire period, breakfast with a protein diet for 14 days is practically unchanged - fermented milk, low-fat yogurt, cottage cheese or cheese in small quantities.For fruit, an apple or vegetable salad is ideal.For drinks, green tea without sugar is recommended.In order to alleviate the feeling of 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 grilled beef, 150 grams of stewed rabbit meat.Boiled or stewed fish (no more than 150 grams) is acceptable.Liquid: fish soup or chicken broth, no more than three ladles.For the second course: two tablespoons of rice or buckwheat, unsweetened vegetable and fruit salad, fruit juice.
- Dinner.Should also contain meat or fish dishes rich in protein.It can be chicken - 250 grams, beef - 200 grams, fish - 150 grams.Tomatoes, cucumbers, lettuce.To prevent vegetables from becoming boring when fresh, you can cook broccoli and cauliflower.Recommended seafood dishes: boiled mussels, oysters, squid ring salad.