A 14-day protein diet is the most effective way to lose weight at home for those who want to lose a few pounds or get rid of obesity, but are not ready to immediately abandon their usual diet.The diet is designed in such a way that hunger is practically not felt.By adhering to this regime, a person loses an average of 5 to 8 kilos 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 weight loss method is suitable for people accustomed to leading an active lifestyle - physical exercise will significantly increase the effectiveness of a protein diet and food absorption.
Rules
The protein diet does not offer a clear menu and can be adjusted at will, but still, even with its alternative replacement, any refusal from 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 prohibited to consume any alcoholic beverage;
- eat no more than 3 hours before bed;
- Drink at least 2 liters of normal boiled water per day.
Contraindications
Changing the diet does not go unnoticed and, in some cases, can have harmful effects on human health.When following any diet, it is necessary to take into account not only the current state of health, but also previous illnesses.
Before starting a protein diet for 14 days, to avoid complications, you should consult a nutritionist about the side effects and take into account that there is a danger of using it in these cases:
- for heart disease;
- liver diseases;
- 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, replacing them with proteins and proteins of natural origin - meat, fish.
Each one can vary according to your preferences: divide lunch, breakfast and dinner into two parts, replace chicken with veal, fish with seafood.
Authorized Products
- Dietary types of meat are permitted and obligatory, for example, chicken, beef, rabbit.
- Among fish you should choose dietary varieties: pike, hake, pelengas.
- It is allowed to consume rice and buckwheat in small quantities.
- Sweets must be replaced with nuts.
- Among the fermented dairy products are allowed: low-fat cottage cheese, milk, cheese, kefir, goat cheese.
- All types of edible mushrooms and eggs are permitted.
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.No sea bream or mackerel are allowed.All types of baked goods and sweets should be excluded.You cannot season 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, yogurts;
- sparkling water;
- vegetables with a 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 exclusively in accordance with your body, health status and recommendations of a nutritionist.
- Breakfast.During the entire period, breakfast on a 14-day protein diet remains practically unchanged - fermented baked milk, low-fat yogurt, cottage cheese or cheese in small quantities.For fruit, an apple or vegetable salad is ideal.For drinks, unsweetened green tea is recommended.To alleviate the feeling of hunger, it is recommended to drink a glass of boiled water ten minutes before meals.
- To have lunch.It involves preparing a wider variety of protein-rich dishes.The following meat products are recommended: boiled chicken breast, 100 grams of grilled meat, 150 grams of boiled rabbit meat.Boiled or stewed fish (no more than 150 grams) is acceptable.From the liquid: fish soup or chicken broth, no more than three ladles.For the second course: two tablespoons of rice or buckwheat, unsweetened vegetable and fruit salad, fruit juice.
- To have lunch.It should also contain meat or fish dishes rich in protein.It can be chicken - 250 grams, beef - 200 grams, fish - 150 grams.Tomatoes, cucumbers, lettuce.To prevent vegetables from getting boring when fresh, you can roast broccoli and cauliflower.Recommended seafood dishes: boiled mussels, oysters, squid salad.