A protein diet for 14 days is the most effective way to lose weight at home for those who want to lose a couple of 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.By adhering to this regimen, a person loses an average of 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 occurs through abundant consumption of fruits and vegetables.This method of losing weight is suitable for people who are used to leading an active lifestyle: exercise will significantly increase the effectiveness of a protein diet and food absorption.
Rules
The protein diet does not provide a clear menu and can be changed 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, 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 forbidden to consume alcoholic beverages;
- eat no later than 3 hours before going to sleep;
- Drink at least 2 liters of plain boiled water per day.
Contraindications
Changing your diet does not go unnoticed and in some cases can have a detrimental effect on human health.When following any diet, it is necessary to take into account not only the current state of health, but also previous diseases.
Before starting a protein diet for 14 days, to avoid complications, you should consult a nutritionist about side effects and keep in mind that there is a danger of using it in such cases:
- for heart disease;
- liver disease;
- 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 losing weight 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 required, 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 milk 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 it is necessary to cook non-fatty varieties of these products.Under no circumstances will pork or lamb be suitable.Bream and mackerel are not allowed.All types of baked goods and sweets should be excluded.You can not season salads with sunflower oil, sour cream, mayonnaise or just lemon juice.
In no case should you use:
- canned meat or fish;
- semi-finished products;
- fatty dairy products: sour cream, fermented baked milk, yogurt;
- sparkling water;
- vegetables with high starch content.
Protein diet menu for 14 days
When creating a menu, there are some 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 be selected solely based on your own body, state of health and the recommendations of a nutritionist.
- 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.As for fruit, an apple or vegetable salad is ideal.For drinks we recommend unsweetened green tea.To relieve the feeling of hunger, it is recommended to drink a glass of boiled water ten minutes before meals.
- Dinner.It 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.From liquid: fish soup or chicken broth, no more than three ladles.For the second course: two tablespoons of rice or buckwheat, vegetable and unsweetened fruit salad, fruit juice.
- Dinner.It should also contain protein-rich meat or fish dishes.It could be chicken - 250 grams, beef - 200 grams, fish - 150 grams.Tomatoes, cucumbers, lettuce.To prevent vegetables from becoming dull when fresh, you can cook broccoli and cauliflower.Recommended seafood dishes: boiled mussels, oysters, calamari ring salad.