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.A person following this regimen lost 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 fat and carbohydrates.Saturation of the body with important vitamins and trace elements occurs as a result of abundant consumption of fruits and vegetables.This method of losing weight is suitable for people who are used to an active lifestyle - physical exercise will significantly increase the efficiency of a protein diet and food absorption.
The rule
The protein diet does not offer an open menu and can be adjusted at will, but nevertheless, any rejection of foods familiar to the body, even with alternative replacement, is a complete stress.
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 any alcoholic beverages;
- Eating no later than 3 hours before going to bed;
- Drink at least 2 liters of regular boiled water a day.
Contraindications
Changing your diet is not noticeable and in some cases can have a harmful effect on human health.After any diet, it is necessary to take into account not only the state of health, but also previous diseases.
Before starting a protein diet for 14 days, you should consult a nutritionist about the side effects to avoid complications, and you should consider the danger of using it in such cases:
- For heart diseases;
- liver diseases;
- 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 weight loss, because animal fats and carbohydrates are completely excluded from the diet for two weeks, replacing them with protein and proteins of natural origin - meat, fish.
Everyone can change depending on their preferences: divide lunch, breakfast and dinner into two parts, replace chicken with veal, fish with chicken.
Authorized products
- Dietary meat types are allowed and required, for example, chicken, beef, rabbit are required.
- Among the fish, you need to choose dietary varieties: pike perch, hake, pelengas.
- It is allowed to consume small amounts of rice and buckwheat.
- Sweets should be replaced with nuts.
- Fermented dairy products are allowed: 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 lean varieties of these products should be cooked.In any case, pork or lamb will be suitable.No partridge or mackerel allowed.All types of baked goods and sweets should be excluded.You can not dress the salad with sunflower oil, sour cream, mayonnaise or only lemon juice.
Under no circumstances 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 choosing products, but there are no exact 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 chosen only according to your body, health status and the recommendations of a nutritionist.
- Breakfast.During the whole period, breakfast on a protein diet for 14 days is practically unchanged - fermented milk, low-fat yogurt, cottage cheese or a small amount of cheese.An apple or vegetable salad is ideal for fruit.Unsweetened green tea is recommended for drinks.To relieve the feeling of hunger, it is recommended to drink a glass of boiled water ten minutes before eating.
- Food.It includes preparing a wider range of protein-rich foods.The following meat products are recommended: boiled chicken breast, 100 grams of fried beef, 150 grams of boiled rabbit meat.Boiled or baked fish (not more than 150 grams) is acceptable.From liquid: fish soup or chicken broth, no more than three.For the second course: two tablespoons of rice or buckwheat, vegetable salad and sweetened fruit, fruit juice.
- Food.Meat or fish dishes should also be high in protein.It can be chicken - 250 grams, beef - 200 grams, fish - 150 grams.Tomato, cucumber, lettuce.When the vegetables are fresh, you can cook broccoli and cauliflower to prevent the vegetables from getting boring.Recommended seafood dishes: boiled mussels, oysters, squid ring salad.