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.By following this regimen, a person will lose an average of 5 to 8 kilograms in two weeks.
What is a protein diet?
The basis of the diet program is to increase the protein content in the diet and minimize fat 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 - physical exercise significantly increases the effectiveness of a protein diet and food intake.
Regulate
The protein diet does not provide for a clear menu and can be adjusted as desired, but even with its alternative replacement, any rejection of foods familiar to the body is a kind of stress for the entire body.
Therefore, in order for weight loss not to be harmful to health, a protein diet requires compliance with certain rules:
- Meals should be taken at least 6 times a day;
- The consumption of any alcoholic beverages is prohibited;
- eat no later than 3 hours before bedtime;
- Drink at least 2 liters of regular boiled water per day.
Contraindications
A change in diet does not go unnoticed and in some cases can have harmful effects on human health.With any diet, it is necessary to take into account not only your current state of health, but also previous illnesses.
To avoid complications, before starting a 14-day protein diet, you should consult with a nutritionist about side effects and take into account that there is a risk of use 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 14-day protein diet is effective for weight loss because animal fats and carbohydrates are completely excluded from the diet for two weeks and replaced with proteins and proteins of natural origin - meat, fish.
Everyone can vary depending on their preferences: divide lunch, breakfast and dinner into two parts, replace chicken with veal, fish with seafood.
Authorized Products
- Dietary meats are permitted and required, for example chicken, beef, rabbit.
- Among the fish, you should choose dietary varieties: pike perch, hake, pelengas.
- The consumption of rice and buckwheat is allowed in small quantities.
- Sweets should be replaced with walnuts.
- Allowed fermented milk products include: 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 you need to cook fat-free versions of these products.Under no circumstances should pork or lamb be suitable.Bream and mackerel are not allowed.All types of baked goods and sweets should be excluded.You cannot dress salads 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;
- Mineral water;
- Vegetables high in starch.
Protein diet menu for 14 days
When compiling a menu, there are certain recommendations for the preparation of dishes and the selection of 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 body, your health and the recommendations of a nutritionist.
- Breakfast.During the entire period, breakfast on a protein diet is practically unchanged for 14 days - fermented milk, low-fat yogurt, cottage cheese or cheese in small quantities.An apple or vegetable salad is ideal with fruit.Green tea without sugar is recommended as a drink.To relieve the feeling of hunger, it is recommended to drink a glass of boiled water ten minutes before meals.
- Dinner.Involves preparing a wider 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 steamed 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 salad and unsweetened fruit, fruit juice.
- Dinner.Protein-rich meat or fish dishes should also be included.It could be chicken – 250 grams, beef – 200 grams, fish – 150 grams. Tomatoes, cucumbers, lettuce.To keep fresh vegetables from becoming boring, you can bake broccoli and cauliflower.Recommended seafood dishes: boiled mussels, oysters, squid ring salad.