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 diet.The diet is designed so that hunger is practically not felt.Complying with this regimen, a person will lose an average of 5-8 kg in two weeks.
What is a protein diet?
The basis of the diet program is to increase the amount of protein in the diet and minimize fats and carbohydrates.Saturation of the body with essential vitamins and trace elements occurs through abundant consumption of fruits and vegetables.This method of losing weight is suitable for people who are accustomed to an active lifestyle - exercise will significantly increase the effectiveness of a protein diet and food absorption.
Rules
Protein diets do not provide a clear menu and can be adjusted at will, however, even when replacing them, any refusal of foods familiar to the body is a kind of stress for the entire body.
Therefore, so that weight loss does not harm health, a high-protein diet requires compliance with certain rules:
- Meals should be at least 6 times a day;
- Consumption of any alcoholic beverages is strictly prohibited;
- Eat no later than 3 hours before going to bed;
- Drink at least 2 liters of ordinary boiled water every day.
Contraindicated
Changing your diet goes unnoticed and in some cases can have adverse effects on human health.When implementing any diet, it is necessary to take into account not only the current state of health, but also previous pathologies.
Before starting a 14-day protein diet, to avoid complications, you should consult a nutritionist about side effects and be aware that there is a risk of using it in such cases:
- for heart disease;
- liver disease;
- breastfeeding and pregnancy;
- kidney stones, other urinary tract diseases;
- endocrine disease.
Protein diet for weight loss at home
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.
Each person can vary according to their preferences: divide lunch, breakfast and dinner into two parts, replace chicken with veal, replace fish with seafood.
Authorized product
- Allowed and required dietary meats, for example, chicken, beef, rabbit meat.
- Among the fish, you should choose dietary fish: pike perch, cod, pelengas.
- It is allowed to consume rice and buckwheat in small quantities.
- Sweets should be replaced with walnuts.
- Among the allowed fermented milk products: low-fat cottage cheese, milk, cottage cheese, kefir, goat cheese.
- All edible mushrooms and eggs are allowed.
Prohibited products
The main components of the protein food system are meat and fish, but you need to cook these types of products without fat.In any case, pork or lamb will be suitable.No bream or mackerel allowed.All baked goods and sweets should be excluded.You can not mix 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, fermented baked milk, yogurt;
- carbonated water;
- Vegetables have high starch content.
Protein diet menu for 14 days
When developing a menu, there are certain recommendations on how to prepare dishes and choose 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 individually according to your body, your health condition and the recommendations of a nutritionist.
- Breakfast.During the entire period, breakfast on a protein diet for 14 days practically remains unchanged - fermented milk, low-fat yogurt, cottage cheese or cottage cheese in small quantities.For fruit, apple or vegetable salad is ideal.For drinks, unsweetened green tea is recommended.To reduce hunger, drink a glass of boiled water 10 minutes before meals.
- Dinner.Involves preparing more protein-rich dishes.You should use the following meat products: 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 liquid: fish soup or chicken broth, no more than three ladles.For the second course: two spoons of rice or buckwheat, unsweetened vegetable and fruit salad, fruit juice.
- Dinner.It should also contain meat or fish dishes high in protein.It can be chicken - 250 grams, beef - 200 grams, fish - 150 grams.Tomatoes, cucumbers, lettuce.To keep vegetables from getting boring when they are fresh, you can roast broccoli and cauliflower.Recommended seafood dishes: boiled mussels, oysters, squid ring salad.