A protein diet for 14 days 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 food.The diet is designed in such a way 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 diet program is to increase protein in the diet and minimize fats and carbohydrates.Saturation of the body with necessary vitamins and microelements is done by abundant consumption of fruits and vegetables.This method of weight loss is suitable for those who are used to an active lifestyle - physical exercise 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 it can be adjusted, but nevertheless, even with their alternative replacement, giving up foods familiar to the body is a kind of stress for the whole body.
Therefore, in order for weight loss not to be harmful to health, a protein diet requires following certain rules:
- Meals should be at least 6 times a day;
- It is forbidden to consume any alcoholic beverages;
- eat no later than 3 hours before bedtime;
- Drink at least 2 liters of plain boiled water a day.
Contraindications
Changing the diet does not go unnoticed and in some cases can have a detrimental effect on a person's 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 note that there is a danger of using it in such cases:
- for heart diseases;
- liver diseases;
- breastfeeding and pregnancy;
- kidney stones, other diseases of the urinary tract;
- 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 his 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 the fish, you should choose diet varieties: pike perch, hake, pelenga.
- Small amounts of rice and buckwheat are allowed.
- 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 should prepare low-fat varieties of these products.Under no circumstances will pork or lamb be suitable.No bream or mackerel.All types of baked goods and sweets should be excluded.Salads cannot be dressed with sunflower oil, sour cream, mayonnaise or only lemon juice.
In no case should you use:
- canned meat or fish;
- semi-finished products;
- Fat dairy products: sour cream, fermented baked milk, yogurts;
- sparkling water;
- Vegetables with high starch content.
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 remove fats from the diet and replace them with natural proteins.Protein products should be selected exclusively according to your body, health condition and nutritionist's recommendations.
- Breakfast.During the entire period, breakfast on a protein diet for 14 days is practically unchanged - low-fat fermented milk yogurt, cottage cheese or cheese in small quantities.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.Includes cooking a wider variety of protein-rich foods.The following meat products are recommended: boiled chicken breast, 100 grams of roast beef, 150 grams of stewed rabbit meat.Boiled or stewed fish (not more than 150 grams) is allowed.From liquid: fish soup or chicken broth, no more than three cubes.For the second course: two tablespoons of rice or buckwheat, vegetable salad and unsweetened fruit, fruit juice.
- Dinner.It should also include meat or fish dishes with a high protein content.It can be chicken - 250 grams, beef - 200 grams, fish - 150 grams.Tomato, cucumber, lettuce.To prevent vegetables from becoming boring when fresh, you can roast broccoli and cauliflower.Recommended seafood dishes: boiled mussels, oysters, squid ring salad.