Protein diet

Protein diet – this is one of the most effective dietary systems, based on the principle of rejection (full or partial) of fats and carbohydrates in favor of protein foods. The only system that allows not only to burn fat, but also build muscle mass.

A week, two or even a month of the strictest diet, daily workouts until seventh sweat … And now – finally, the scales showed the treasured figure! Finally, you can afford awesome stylish new clothes – so to speak, a gift of a new figure. But just before rushing to the shops, how not to celebrate with his girlfriends his amazing weight loss? And this is where the main disappointments begin. It is enough to move away from the hard long half-starvation for a short time, as the former weight immediately begins to return, and sometimes even with “friends.” Well, if it happened for the first time.

But almost every diet ends in a similar scenario, the final of which is the sudden return of extra centimeters at the waist … And again all hopes are crumbling, taking with them the belief in the existence of effective and actually effective diets with a long-lasting result. Although in reality everything is much simpler, and such a diet really exists. Moreover, she forbids to bring herself to a hungry faint.

Ask women who have ever been on diets what the word means to them. If not all, then most of them will probably name their “favorite” diet from a leaf of lettuce, half of fruit and a boiled egg. And this, to put it mildly, not very rich set of products, slimming girls manage to divide into three meals. The authors of these diets argue that this food should be enough to get enough.

But why force yourself to such torture, if there is a protein diet for weight loss.

And no one will remain hungry on this diet: neither fragile girls who want to adjust the weight by a kilogram or two, nor large men who dream of getting rid of the fat layer, and instead get muscle. The whole secret of the effectiveness of this food system is to maximize the rejection of fatty and carbohydrate-rich foods, replacing it with protein products. The result is a menu that almost leaves no chance of starvation, but at the same time – with a minimal calorie content. But this is not all the good news about the protein diet.

Protein nutrition is ideal for lovers of fitness and strength – on proteins, strength is restored faster and muscles are formed. And since the body did not experience hunger during the diet, the weight decreased due to fat, and not as a result of muscle drying out, then after switching to normal nutrition, the previous weight will not return.

What is the popularity of the protein diet?

And now let’s try to understand in detail, what does make a protein diet so popular than it is better than other systems for weight loss?

Security

The first and, probably, the most important – protein is sufficiently safe for the body. If the majority of dietary systems are aimed at depleting the body, then the protein diet eliminates the need for fasting. The only requirement is to slightly change the diet.

Beautiful body, healthy appearance

Agree, painful pallor and bones covered with flabby skin after drastic weight loss are not exactly what girls dream of when going on a diet. But, alas, most of the “hungry” food systems lead to the fact that along with the fat, the muscles go away, the skin sags, dehydrates, the body is depleted from a lack of vitamins and trace elements. These terrible consequences are easy to avoid if you choose a protein diet for weight loss. Its result: instead of dumping fatty ballast – beautiful relief muscles.

Results for long

Protein diet – this is not the case when, after the removal of restrictions on certain foods, the process of quick return to the former weight category starts. And if the rules of protein nutrition are partially transferred to daily practice, then problems with overweight can be eliminated forever.

The diet is like a festive menu.

This is almost a unique case when jokes about locks on refrigerators lose relevance. The protein system allows you to eat tasty, often, in portions, sufficient to satisfy hunger. Moreover, the protein diet includes the widest range of products from different groups. So anyone can create a delicious diet menu of their favorite dishes.

Diet = hunger?

Who said that diet is an eternal feeling of hunger? The protein food system provides snacks every 3 hours. And if we consider that protein food is overtrained for about 4 hours, then it’s unrealistic to hear hungry grumbling on this diet.

Excellent result

Those that have already experienced a protein diet, claim: just 2 weeks of protein life and almost 10 a kilogram – as it happened.

Why does the body need protein?

Proteins, being the basis of life, are indispensable for the human body, which itself consists of proteins at 80 percent. Eight amino acids that are irreplaceable by anything enter our body with proteins, but it is impossible to create additional protein stores in the body. Starvation and diet limit the consumption of foods, which means that the intake of kilocalories, nutrients, vitamins, micro, macrocells decreases. But protein is assigned not only the role of building material, but also the source of energy. Therefore, during a strict diet, the body begins to draw strength from muscle protein for life. If this process drags on longer than it should, depletion and dystrophy begin, all organs and tissues suffer.

By the way, usually in the daily menu of an adult should be about 90 g protein, 60 percent of which is of animal origin. But in the diet menu, proteins should not exceed 140 g per day. Foods rich in protein, include in the body the process of purification: during training, along with then go hate fats and toxins. It is also important to remember about the need to combine animal and plant proteins – in this way an ideal balance of the composition of amino acids is achieved.

Is it possible to completely give up carbohydrates?

Non-carbohydrate protein diets are found in the dietary protein nutrition literature. But is it right – for a long time to eat only lean meat or fish?

Weight loss should be not only fast, but also useful, therefore, it is important not to deprive the body of the usual trace elements.

That is why some nutritionists prefer a combination of nutrition, which is called the “protein-carbohydrate diet.” Compliance with the latter will avoid such troubles as ketosis and digestive disorders. But, still, do not forget that any diet is designed to reduce weight, so the consumption of carbohydrates should be minimal, from the number of the so-called correct.

Features of protein diet

There are several variations of the protein diet. But the general rules and characteristics of nutrition, are inherent in most of them.

  1. Nutrition fractional, reusable. In some embodiments, prescribed three meals a day.
  2. The portions are small, but a lot of protein. Prepared mainly from meat, fish, cottage cheese, tofu, eggs (exclude yolk), dairy products.
  3. On protein-carbohydrate nutrition, vegetables (including fiber), some fruits, cereals, legumes are allowed.
  4. Per day drink 2 l of water.
  5. Diet throughout the diet is the same.
  6. The daily intake of calories is not less than 1200 (so as not to slow down the metabolism).
  7. Dinner 4 hours before bedtime.
  8. Protein diet to build muscle and reduce body fat provides additional exercise.

Pros and cons of protein nutrition

Like every diet, the protein nutritional system has its pros and cons, which cannot be ignored when choosing for yourself this way of losing weight.

Advantages:

  • high system performance (allows you to get rid of up to 10 kg in 10 days);
  • the diet is varied;
  • lack of hunger;
  • slimming effect remains for a long time.

Disadvantages:

  • daily consumption of high-protein foods is a significant burden on the kidneys;
  • if only protein nutrition is observed, fiber is not fully supplied, which causes malfunctions of the gastrointestinal tract;
  • vitamin-mineral imbalance may occur (taking multivitamins will avoid this trouble);
  • a complete rejection of carbohydrates can lead to health problems;
  • the exclusion of carbohydrates and increased athletic exercise reduce blood glucose, which is fraught with the development of cardiovascular diseases, liver ailments.

But still, when you approach the matter wisely, then the minuses of the protein diet are easy, if not completely eliminated, then significantly reduced.

For this it is important:

  • drink a lot;
  • take a multivitamin in pill (or other) form;
  • do not completely exclude salt from the diet;
  • periodically add some nuts (raw) and vegetable oil (spoon) to the diet.

It is not uncommon during a diet – a malfunction in the digestive system. Many suffer from constipation with a protein diet. “What to do?” They ask. The solution is to add fiber-rich vegetables to your diet. It is also important to know how much you can eat on a protein diet. No harm to the body.

A proper, pure protein nutritional system lasts no longer than 5 days.

A longer retention of the body without fiber, salts, carbohydrates and a complex of all necessary trace elements will serve to the detriment and the benefits of the dropped kilograms will be small.

What is dangerous protein diet?

Protein diet is undoubtedly popular due to its effectiveness and relative balance. And what is useful for a protein diet, they know those who, thanks to it, found a new figure, a toned body, developed the habit of saturating properly. In addition, proteins are important in the process of preventing diabetes mellitus – they control the level of glucose in the blood. A protein diet for IVF is also useful, as it increases the reproductive abilities of the body. In particular, shortly before and after follicular puncture, doctors recommend maintaining a protein diet.

But nevertheless there are cases when it is better to refuse protein system of weight loss. The harm of a protein diet is likely to be felt by the elderly – the consumption of food rich in proteins worsens blood clotting, and this provokes the formation of blood clots in the vessels. Dangerous protein diet for people with diseases of the liver, kidney, gastrointestinal tract, with dysbiosis, pancreatitis, gout. Therefore, before you start to lose weight with a protein diet, you should definitely consult with your doctor.

Dietary diet: the main rules

For a start, it is important to take a few preparatory steps. The first is to make a list of foods needed at the time of the diet. The second is to think about the menu for each day. So, what is worth stocking up for a period of protein life?

List of allowed products:

  • meat (chicken without skin, turkey, duck, beef);
  • fish and seafood;
  • the bump is low-fat, tofu, hard cheeses;
  • Protein from boiled chicken eggs.

What can you eat on a protein diet of a mixed type:

  • by-products;
  • vegetables (tomatoes, cabbage, cucumbers, zucchini, eggplant, Bulgarian pepper);
  • milk (yogurt, milk, kefir);
  • vegetable oil (olive);
  • cereals (as an additive to the soup and as a separate dish);
  • fruits (sweet and sour), dried fruits, berries.

For seasoning:

  • spices;
  • garlic;
  • lemon juice;
  • soy sauce;
  • Balsamic vinegar.

There are a number of products that you should forget about while losing weight:

  • lard, pork, smoked and canned meat, sausages, sausages, wieners;
  • fried fish of any kind;
  • bakery products, sweets;
  • fatty dairy products;
  • sweet juices and fruits;
  • potatoes;
  • mayonnaise, vinegar, vegetable oil in large quantities, a lot of salt;
  • sweeteners.

Fluid and diet

The main fluid in any diet menu is water. Consume 2 L per day. But, besides her, you can treat yourself to such drinks:

  • tea, unsweetened coffee;
  • herbal infusions;
  • vegetable fresh.

Eliminate alcohol, sweet fruit juices (high in carbohydrates), carbonated water.

Protein Diet Options

The immense popularity of the protein diet spawned many variants of this nutritional system. The basis for each of them was the protein diet in its pure form, but with some additions.

Among the most popular protein diets:

  • protein and vegetable;
  • protein and carbohydrate;
  • vitamin and protein;
  • Ducan’s diet;
  • Atkins diet;
  • protein express diet;
  • Egg and protein diet Maggie;
  • Japanese protein diet;
  • protein diet Usama Hamdyy.

In addition, there are special options for dietary systems. For example:

  • protein diet for vegetarians;
  • protein diet for athletes;
  • protein diet for pregnant women.

If we talk about protein nutrition for athletes, then there are also several variations (moreover, separately for women and for men):

  • protein diet for weight gain (due to building muscle);
  • protein diet for drying (usually resort to it before the competition).

Pure protein option

A pure protein diet is the ideal choice for quick weight loss, as this is the most effective protein diet. Physicians attribute short protein-only meals to overweight people caused by hormonal problems. Balanced diets in such cases are ineffective, so at least at the initial stage of losing weight it is good to resort to the protein system, ideally with a combination of sports activities. By the way, as some say, one of the most effective variants of protein nutrition is the Japanese protein diet that is popular all over the world.

Protein diet on the 2 week: a sample menu

DaysBreakfastDinnerDinner
Day 1CoffeeBoiled eggs – 2 pcs .; salat; tomato juiceFish
Day 2CoffeeA fish; SalatVeal; kefir
Day 3CoffeeTavern; an AppleBoiled eggs 2 pcs .; veal; salad
Day 4CoffeeEgg; salat; hard cheeseSome fruit
Day 5Carrot with lemon juiceA fish; tomato juiceUnsweetened fruit
Day 6CoffeeChicken fillet; salatBoiled eggs – 2 pcs .; carrot juice
Day 7TeaA fish; unsweetened fruitVeal
Day 8Menu 7 of the day
Day 9Menu 6 of the day
Day 10Menu 5 of the day
Day 11Menu 4 of the day
Day 12Menu 3 of the day
Day 13Menu 2 of the day
Day 14Menu 1 of the day

Protein-vegetable diet

Protein-vegetable diet – a kind of classic protein. A protein diet for 5 days will help get rid of 5 extra pounds of weight. As in the basic version, a lot of fluid should be consumed throughout the entire period. In addition to chicken, cottage cheese and eggs, the menu has vegetables (stews, salads, soup), in small quantities – fruits, yogurt, bread, honey.

Menu by day

Day 1:

  • fresh tomatoes – 2 l, salad, soup or vegetable stew, 2 slices of bread.

2 / 3 Day:

  • Morning:
    a slice of bread (you can have a little butter), a little honey.
  • Lunch:
    lean chicken stock, boiled beans, a slice of bread.
  • Snack:
    tea with honey.
  • Dinner:
    boiled eggs – 2 pcs., curd or chicken fillet.

4 / 5 Day:

  • Breakfast:
    yogurt, fruits.
  • Lunch:
    vegetable soup, a slice of bread.
  • Snack:
    unsweetened fruits.
  • Dinner:
    vinaigrette, cottage cheese, a slice of bread.

Note: if desired, cheesecakes can be made from cottage cheese (non-fat) (sugar-free, steamed).

Protein-carbohydrate diet

This type of protein diet designed for 3 week. The essence of the menu is protein-carbohydrate alternation.

Menu on 21 day:

  • 1 day – proteins and carbohydrates equally (baked potatoes – 2 tbsp, kefir – 2 tbsp);
  • 2 day – proteins (cottage cheese – 400 g, kefir – 2 tbsp.);
  • 3 day – proteins (fruits – 400 g, kefir – 2 tbsp.);
  • 4 day – carbohydrates (chicken – 400 g, kefir – 2 tbsp.);
  • 5 day – proteins (fruits – 400 g, kefir – 2 tbsp.);
  • 6 day – proteins (water without gases – 1.5 l);
  • Day 7 – carbohydrates (fruits – 400 g, kefir – 2 tbsp.).

Repeat the pattern for 3 weeks. Having tested this system on themselves, they leave very impressive reviews: the result of each seven-day period is 5 kg in the red. Usually in support of this, thinner girls leave their photos before and after losing weight. Moreover, sticking to such a diet is not difficult at all.

Vitamin and protein variant

This sparing version of protein nutrition promises to save 10 extra pounds in 5 days. Protein-vitamin diet, in addition to traditional protein products, allows you to enter fruits (except grapes, bananas, persimmons), vegetables, a little salt. This nutrition system provides for the alternation of proteins and vitamins, that is, after a fruit breakfast, you can make a protein lunch (meat) and vegetable dinner.

Mixed diet on 10 days: sample menu

This system of weight loss does not have any severe restrictions, and the diet presented below is one of many options, an example of what a fruit and protein diet can consist of.

  • Breakfast: eggs (2 pieces ).
  • Snack 1: orange.
  • Lunch: veal (200 g).
  • Snack 2: Apple (2 pcs.).
  • Dinner: fish (200 g).
  • For the night: grapefruit.

Note: choosing this system for weight loss, many people ask: “What kind of fruit can I eat with a protein diet?”, “Can watermelon be used with a protein diet?” Protein-fruit diet does allow you to enter into the diet, not all fruits. You can: apples, kiwi, citrus, pineapple, watermelon (as a good diuretic). Do not recommend nutritionists lose weight on persimmon, bananas, apricots, pears.

Slimming in rhythm express

Express diet (protein) for 7 days – a lifeline for those who want to lose weight quickly. Her menu is designed in such a way that a week goes from 2 to 4 a kilogram (depending on the initial weight). Repeating meals under this scheme is allowed once a month.

As a result, it is easy to significantly lose weight almost without noticing it.

The protein menu of the express diet launches a system of cleansing from harmful substances and excess fat in the body. In order to lose weight the process more quickly and efficiently, in addition to the weekly restriction in calories, it is desirable to do physical activities. The main focus is on problem areas, because muscle contraction also contributes to the breakdown of fat deposits.

The menu for the week of fast weight loss is made up of low-fat products. Oatmeal, buckwheat, soup, apples, vegetables, yogurt, protein products are allowed.

Protein diet. Menu for the week:

  • Breakfast: buckwheat (250 g), milk (glass).
  • Snack: apple, yogurt (glass).
  • Dinner: soup of veal or turkey, rice / millet / oatmeal (100 g), fish, salad.
  • Snack: fresh fruit.
  • Dinner: sour milk (glass), dietetic cookies.

There is also a tighter express option – a protein diet on the 3 of the day. It provides food exclusively pure proteins, without salt, sugar, fat, with the use of large amounts of water.

Dukan Protein Diet

Protein diet according to Ducan is more like unconventional unloading for quick weight loss, and an integrated system of proper nutrition. It is designed for a longer period, but this has its own reason. During the time allotted for dietary nutrition, it is easy to accustom the body to eat correctly: do not overeat during the day, refuse high-calorie dinners. To adhere to the nutrition system developed by the French nutritionist, you will not need any additional efforts, no special preparation, or even spend time preparing special diet dishes.

The protein diet of Pierre Ducane is designed for anyone who wants to lose weight without help, at home.

The French weight loss system is designed for the 4 stage. During the first period, referred to as “Attack”, it is real to reset to 6 kg. It lasts for everyone in different ways:

  • 3 day – if there is up to 10 extra pounds;
  • 5 days – from 10 to 20 kg of excess fat;
  • 10 days – there is a need to reset to 30 kg.

At this stage, it is allowed to eat almost everything (but with limited fat intake) to full saturation. The diet consists of poultry meat, pork, beef, fish, seafood, by-products, eggs, ham, dairy and dairy products. Requirement: limit all plant foods, except lemons and pickled cucumbers.

The second period is the alternation of protein and vegetable days. For every person losing weight, he will look unique:

  • to reset to 10 kg – 1: 1 alternation (1 protein day, one – vegetable), 2: 2 (2 protein day, 2 vegetable day), 3: 3 (3 protein day, three – vegetable);
  • to get more 10 kg – alternating 5: 5 (5 protein days, five – vegetable).

Vegetable diet consists of: cabbage, cucumbers, zucchini, eggplants, tomatoes, peppers, beans, celery, carrots. You can also use such products (only two of the list per day): soy cream, frying oil, cheese, dry wine, starch. Be sure to eat bran 40 daily.

The third period allows you to consolidate the results. The duration of the stage depends on the dropped kilograms: 1 kg – 10 fixing days. During this time it is important to eat bran and fruit every day with 50, make one protein day, two days (but not in a row) you can allow high-calorie food (pasta / rice / potato).

The fourth period is the final consolidation of the results. Daily eat on 60 g bran. A day a week – protein.

It is impossible to paint the daily menu at all stages, but it’s realistic to set an example of a protein and protein-vegetable daily ration from a nutritionist Dukan. Taking them as an example, it is easy to create your own variations from your favorite products.

Protein Day by Pierre Ducane

Breakfast:

  • omelet from 3 proteins and skim milk;
  • salmon;
  • greenery;
  • tea.

Snack:

  • bran – 40 g;
  • low fat yogurt.

Lunch:

  • chicken meat with rosemary, garlic, lemon.

Snack:

Dinner:

  • salmon or lamb;
  • Kefir non-greasy.

Protein-vegetable day according to the Dukan system

Breakfast:

  • zucchini pancakes;
  • omelet;
  • tomatoes;
  • sweet pepper;
  • low fat cottage cheese.

Snack:

  • yogurt;
  • fruits.

Dinner:

  • tuna;
  • vegetable stew.

Snack:

  • yogurt;
  • fruits.

Dinner:

  • beef;
  • stewed vegetables (cabbage, tomatoes, eggplant).

Atkins diet

The Atkins protein diet is a food system of protein and fruit and vegetable foods. But, combining the menu from different dishes, it is important to remember that in the daily diet of carbohydrates should be at a minimum. By adhering to this simple rule, a protein-vegetable diet will help you to say goodbye to 8 kg of excess weight in a few weeks.

This diet is one of those for which it is difficult to paint a typical menu for each day.

And all because in each individual case, the period of weight loss will be different. As for the menu, the author of the diet offers several options for typical dishes, varying which is easy to create a unique eating plan. The diet of the Atkins system are dishes rich in proteins and fiber. Daily caloric content – not less than 1200 kcal.

Breakfast:

  • a glass of water a few minutes before meals;
  • coffee with a small amount of skimmed milk (or tea);
  • low-fat cottage cheese (or low-fat yogurt).

Snack:

  • apple / pear / orange / plum (5 pcs.).

Lunch:

  • a glass of water for 10 minutes before a meal;
  • one of the options for the lunch menu.
    • Option 1:
      • ear,
      • wholemeal bread (2 pieces),
      • tomatoes (2 pieces),
      • tea,
      • dried fruits (3 pcs.),
      • mandarin.
    • Option 2:
      • calf meat (100 g),
      • boiled wild rice,
      • green salad,
      • cucumber.
    • Option 3:
      • lean fish (150 g),
      • rice or salad.

Snack:

  • apple / some vegetables;
  • Kefir non-greasy.

Dinner:

  • glass of water;
  • one of the menu options.
    • Option 1:
      • squid rings (100 g), egg and corn (40 g) – season with citrus juice and olive oil;
      • boiled shrimp (500 g);
      • wild rice.
    • Option 2:
      • chicken meat (250 g);
      • grapefruit – as a side dish.
    • Option 3:
      • veal (200 g)
      • half a broccoli and cauliflower (stew in olive oil and soy sauce, pour egg).
    • Option 4:
      • fish (150 g);
      • lettuce, tomato, cucumber (2 w.), Bulgarian pepper (half);
      • cedar nuts (pinch xnumx);
      • egg.

Based on the basic diet that is included in the Atkins protein diet, it is easy to paint a meal plan for a week or even 20 days or longer.

Protein Diet Maggi

Maggi – a protein diet on the 4 week, promises an impressive result – up to 20 kg of dropped weight.

They say this food system got its name in honor of Margaret (Maggi) Thatcher – it was for her that nutritionists developed this menu.

Maggi protein diet is based not so much on the requirements in limiting the caloric content of food, as on the principles of chemical processes in the body. Maggi’s diet menu consists of citruses and eggs (egg-protein diet) is not accidental: such a diet accelerates the process of processing fat cells.

But, in order for this diet to work, you must follow these rules:

  • eat as indicated in the menu;
  • do not change the time and ingredients of the meal;
  • do not replace products with others;
  • drink plenty of water;
  • tea / coffee (bitter, without cream);
  • with severe hunger, carrots, cucumbers or lettuce are allowed;
  • eliminate oil from the diet;
  • there was a breakdown – to start all over again;
  • when you repeat the diet is better to duplicate the first and fourth weeks;
  • do a grade

Option “Maggie” on 4 of the week: menu for the month

First week

Breakfasts:

  • grapefruit / orange (half);
  • 2 eggs.

Lunch and dinner table for the week

DaysDinnerDinner
Day 1Fruits are differentA piece of meat (not lamb)
Day 2Chicken (without skin) in any form2 eggs, lettuce (tomatoes, lettuce, cucumbers, carrots, peppers), toast, grapefruit / orange
Day 3Low-fat cheese, toast, tomatoesMeat fillet
Day 4Fruit AnyAny meat, salad
Day 52 eggs, boiled vegetables (beans, green peas, zucchini, carrots)Fish in any form, grapefruit / orange
Day 6FruitPiece of meat
Day 7Skinless chicken fillet, tomato, grapefruit / orangeBoiled vegetables

The second week

Breakfasts:

  • grapefruit / orange (half);
  • 2 eggs.

Lunches and dinners for the second week

DaysDinnerDinner
Day 1A piece of meat, salad2 eggs, grapefruit
Day 2Meat, Salad2 eggs, grapefruit
Day 3A piece of meat, salad2 eggs, grapefruit
Day 42 eggs, low-fat cheese, boiled vegetables2 eggs.
5d DayFish in any form2 eggs.
Day 6Piece of meat, tomatoes, grapefruit / orangeFruit
Day 7Chicken (skinless), tomatoes, boiled vegetables, grapefruit / orangeChicken (without skin), tomatoes, boiled vegetables, grapefruit

Third week

1 day: fruits (bananas, grapes, figs, mangoes, do not abuse dates).

2 day: exclude potatoes and cereals, the rest of the vegetables can be.

3 day: fruit and vegetable

4 day: fish, vegetables.

5 day: meat (exclude mutton), boiled vegetables.

6 / 7 day: fruity.

Fourth week

1 day

The menu consists of:

  • chicken meat (quarter carcass) or 4 pieces of any other meat;
  • cucumbers – 4 pcs .;
  • tomatoes – 3 pcs .;
  • tuna – 1 canned without butter;
  • Toast – 1;
  • grapefruit or orange – 1 pcs.

2 day. Menu from:

  • meat – 200 g;
  • cucumbers – 4 pcs .;
  • tomatoes – 3 pcs .;
  • Toast – 1;
  • pears / apples – 1;
  • melons – a slice.

3 day. Menu from:

  • curd mass – 1 tablespoon;
  • boiled vegetables – a small plate;
  • cucumbers – 2 pcs .;
  • tomatoes – 2 pcs .;
  • Toast – 1;
  • grapefruit or orange – 1 pcs.

4 day. Menu from:

  • chicken – half;
  • cucumber – 1 pcs .;
  • tomatoes – 3 pcs .;
  • grapefruit or orange – 1 pcs.;
  • fruit.

5 day. Menu from:

  • boiled eggs – 2 pcs .;
  • tomatoes – 3 pcs .;
  • salad dressing;
  • grapefruit or orange – 1 pcs.

6 day. Menu from:

  • chicken meat – 2 breast;
  • cottage cheese – 125 g;
  • Toast – 1;
  • tomatoes – 2 pcs .;
  • cucumbers – 2 pcs .;
  • yogurt;
  • grapefruit or orange.

7 day. Menu from:

  • curd mass – 1 tablespoon;
  • tuna – 1 canned without butter;
  • boiled vegetables – a small plate;
  • cucumbers – 2 pcs .;
  • tomatoes – 2 pcs .;
  • toast;
  • grapefruit or orange – 1 pcs.

This diet is on the list of balanced protein nutrition options. Perhaps the only contraindication is the individual intolerance of foods from the diet, for example, an allergy to citrus fruits.

Nutrition according to the system of Osama Hamdy

The protein diet on the 4 of the week according to the Osama Hamdy system is designed mainly for those who have to lose a lot of excess weight – from 10 to 30 kg.

But deciding on such a serious “marathon”, it is important not to forget to regularly consult with doctors, as a drastic change in weight can provoke an exacerbation of chronic diseases, and improper (too rapid) weight loss can cause health problems.

Therefore, a fast protein diet is not suitable for weight loss for people whose weight is more than 100 kg, it is better for them to opt for longer-lasting systems for weight loss.

Sitting on the diet of Dr. Hamdy is not desirable more than once a year. It has this protein system and contraindications: pregnancy, lactation, diseases of the digestive system, allergy to citrus fruits, non-perception of protein.

In general, there are two variants of the Osama Hamdy diet. The first is almost exactly the same protein diet Maggie. The second has its own characteristics.

Monthly menu from Dr. Hamdy

Daily diet for the first week:

  • Breakfast: curd mass (200 g), fruit.
  • Lunch: fruit, cheese, toast.
  • Dinner: fish / meat, vegetable salad.

Daily ration for the second week:

  • Breakfast: curd mass (200 g) and fruit.
  • Lunch: meat / fish with vegetable salad (for 6 days) or cottage cheese with fruit (on 7 day).
  • Dinner: fruit, cottage cheese (some).

Menu for the third week:

  • 1 day: fruit.
  • 2 day: vegetables.
  • 3 day: fruit and vegetable.
  • 4 day: fish, vegetables.
  • 5 day: meat, vegetables.
  • 6 day: fruity.
  • 7 day: fruity.

Menu for the fourth week:

1 day: chicken (200 g), fish (200 g), tomatoes, cucumber, orange or grapefruit.

2 day: toast (2 pcs.), A little salad (cucumbers, tomatoes), fruit.

3 day: toasts, curd mass (100 g), orange / grapefruit (2 pieces), boiled vegetables (200 g).

4 day: chicken (half), a little lettuce, orange or grapefruit.

5 day: 2 boiled eggs, vegetable salad, grapefruit.

6 day: toast, cucumber, curd mass (100 g), chicken (200 g).

7 day: toast, vegetables, fish (150 g), orange / grapefruit.

Reviews of those who have lost weight on the system of Dr. Hamdy, their photos before and after the weight change motivates many to choose the described diet. But it is important to know: the secret of the effectiveness of the system – in combination of products in the daily diet, they start in the body the processes of burning excess subcutaneous fat. If weight does not go away (stopped after the second week of the diet), then the so-called plateau phase has begun. To continue losing weight, it is desirable to increase athletic activity.

Diet for beautiful muscles

As already noted, protein nutrition is unique in that, in addition to getting rid of excess fat reserves, to give a beautiful toned sports body. In order to achieve the best result, it is advisable to go in for sports, then the protein obtained from food is transformed into muscles. But for athletes, the menu on 14 days will be different.

Protein diet for gaining muscle mass, for example, for a woman of average weight would look something like this.

For breakfast:

  • egg whites (from 6 eggs);
  • spinach;
  • oatmeal (60 g);
  • half an apple baked with cinnamon;
  • Tea coffee.

For a snack:

  • buckwheat (60 g);
  • chicken meat (150 g).

For lunch:

  • meat broth;
  • vegetables (no starch).

For a snack:

  • cottage cheese (200 g);
  • salad.

For dinner:

  • fish (200 g);
  • green beans.

Before bedtime:

The protein diet for men (daily ration) looks a little different. Each meal includes something from the list of products below:

  • 6 proteins or 2 whole eggs;
  • beef – 100 g;
  • curd mass – 100-200 g;
  • chicken – 150-200 g;
  • marine products – 200-300 g;
  • fish – 200 g;
  • Tofu – 150

Although this method of nutrition is called “Protein diet for weight gain,” you still need to remember that weight will increase due to the increase in muscles, and not fat reserves. Therefore, it is undesirable to include in the menu butter, high-calorie sauces. Lemon juice, soy sauce, herbs, pepper will improve the taste of dishes.

Protein nutrition for pregnant women

Pregnancy and diet, at first glance, things are incompatible. But still, there are cases when doctors attribute dietary food to expectant mothers to reduce excessive body weight. For such cases, suitable corrected recipes for a protein diet.

Considering that the diet of such a nutrition system is more balanced, and the fats in the diet of a pregnant woman are an obligatory component, it turns out not a purely protein, but a protein-fat diet. Proteins enter the body along with eggs, cheeses, kefir, various types of meat and fish. The daily portion of proteins in pregnant women should be at least 120 g, in the 3 trimester – almost 300 g. Also, fruits, vegetables, cereals, milk should be on the protein-fat menu, but it is better to refuse sugar, butter baking and sweets.

But the ideal protein diet during pregnancy is made in each individual case. It is important to calculate the weight, ideal for the future mother, and go to him without causing harm to the child.

Peculiarities of diet for vegetarians

When the word “protein” first remembered meat and fish. And what about vegetarians who do not eat these foods? So, for them, a protein diet is banned? It turns out no. It is only necessary to slightly adjust the menu and, instead of animal proteins, enter vegetable ones. Vegetarians, not overstepping their own principles, can stock up on proteins from mushrooms, nuts (peanuts, Greek walnut, almonds, hazelnuts), peas, lentils, soy meat, sunflower seeds, buckwheat, and millet. But, as in the classic version of the protein diet, slimming vegetarians will have to give up starchy vegetables, flour foods, sweets, fats.

How to get out of the diet?

Achieving the desired weight does not mean that tomorrow you can return to the old way of life, eat up again at night, eat in huge portions, forgetting about the calories and rules of combination of products. To lose weight did not return, the output of the protein diet should be correct and phased.

Tips from a nutritionist:

  • start the morning with a glass of water (a few minutes before breakfast);
  • for breakfast – oatmeal or cottage cheese (low-fat);
  • dine light soups, lean meat or fish;
  • disaccustomed fry vegetables;
  • some time to keep from starchy vegetables;
  • not to get involved in pastry and flour products;
  • eat 5 once a day.

In addition, at the end of the diet, you can enter into your life a few new pleasant rules:

  • walking in the open air more often;
  • buy gym membership / swimming / yoga / fitness;
  • sign up for a massage therapist;
  • do not forget about the existence of spas and saunas;
  • smile more often.

Adhering to these rules is not difficult, and the effect of them is amazing. After all, true beauty does not begin with the numbers on the scales, it originates in the eyes sparkling with happiness.

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