A 14-day protein diet 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 give up their usual food.The diet is designed so that hunger is practically not felt.Following this regimen, a person loses an average of 5-8 kilograms in two weeks.
What is a protein diet?
The basis of the nutrition program is to increase protein in the diet and minimize fat and carbohydrates.Saturation of the body with essential vitamins and microelements results from abundant consumption of fruits and vegetables.This method of losing weight is suitable for people who are used to an active lifestyle - physical exercises will significantly increase the effectiveness of the protein diet and the absorption of food.
Rules
The protein diet does not provide a clear menu and can be adjusted at will, but, nevertheless, even with their alternative replacement, any rejection of foods known to the body represents a kind of stress for the whole body.
Therefore, in order for weight loss not to be harmful to health, a protein diet requires compliance with certain rules:
- meals should be at least 6 times a day;
- Consumption of any alcoholic beverages is prohibited;
- eat no later than 3 hours before going to bed;
- Drink at least 2 liters of plain boiled water a day.
Contraindications
A change in diet does not go unnoticed, and in some cases it can have a harmful effect on people's health.When following any 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, in order to avoid complications, you should consult a nutritionist about side effects and take into account that there is a danger of it in such cases:
- for heart disease;
- liver diseases;
- breastfeeding and pregnancy;
- kidney stones, other diseases of the urinary tract;
- hormonal diseases.
Protein diet for weight loss at home
The 14-day protein diet 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 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 mandatory, for example, chicken, beef, rabbit.
- Diet varieties should be chosen among the fish: perch, hake, pelengas.
- It is allowed to consume rice and buckwheat in small quantities.
- Sweets should be replaced with nuts.
- Fermented dairy products are allowed: low-fat cottage cheese, milk, cheese, kefir, goat cheese.
- All kinds of edible mushrooms and eggs are allowed.
Prohibited products
The main ingredients of the protein food system are meat and fish, but you must cook low-fat versions of these products.Under no circumstances will pork or lamb be suitable.No bream or mackerel allowed.All types of pastries and sweets should be excluded.You cannot season salads with sunflower oil, sour cream, mayonnaise or just lemon juice.
Under no circumstances may you use:
- canned meat or fish;
- semi-finished products;
- fatty dairy products: sour cream, fermented baked milk, yogurts;
- carbonated water;
- vegetables with a high starch content.
Protein diet menu for 14 days
When creating a menu, there are certain recommendations for preparing dishes and choosing 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.Choose protein products exclusively according to your body, state of health and recommendations of nutritionists.
- Breakfast.During the entire period, breakfast on a protein diet for 14 days is practically unchanged - fermented milk low-fat yogurt, cottage cheese or cheese in small quantities.An apple or vegetable salad is ideal for fruit.Green tea without sugar is recommended for drinks.To alleviate the feeling of hunger, it is recommended to drink a glass of boiled water ten minutes before eating.
- Dinner.It includes the preparation of a wide range 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.From the liquid: fish broth or chicken broth, no more than three ladles.For the second dish: two spoons of rice or buckwheat, vegetable and unsweetened fruit salad, fruit juice.
- Dinner.It should also contain meat or fish dishes with a high protein content.It can be chicken - 250 grams, beef - 200 grams, fish - 150 grams.Tomatoes, cucumbers, lettuce.To keep the vegetables from getting boring while they are fresh, you can roast broccoli and cauliflower.Recommended seafood dishes: boiled mussels, oysters, salad of squid rings.