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.Following this regimen, a person loses an average of 5 to 8 kilograms in two weeks.
What is a protein diet?
The basis of the dietary program is to increase protein in the diet and minimize fats and carbohydrates.The 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 will significantly increase the effectiveness of a protein diet and the absorption of food.
Standards
The protein diet does not provide a clear menu and can be adjusted at will, but, nevertheless, even with its alternative replacement, any rejection of foods familiar to the body is a kind of stress for the entire body.
Therefore, so that weight loss is not harmful to health, a protein diet requires compliance with certain rules:
- meals should be eaten at least 6 times a day;
- It is prohibited to consume alcoholic beverages;
- eat no later than 3 hours before bedtime;
- Drink at least 2 liters of boiled water daily.
Contraindications
Changing the 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, it is worth consulting with a nutritionist about side effects and keeping in mind that there is a 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 to lose weight 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 their preferences: divide lunch, breakfast and dinner into two parts, replace chicken with beef, fish with seafood.
Authorized products
- Dietary types of meat are allowed and required, for example chicken, beef and rabbit.
- Among the fish, it is advisable to choose dietary varieties: pike perch, hake, pelengas.
- Rice and buckwheat are allowed to be consumed in small quantities.
- Sweets should be replaced with nuts.
- Among the allowed fermented dairy 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 prepare low-fat varieties of these products.Under no circumstances will pork or lamb be suitable.No bream or mackerel 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 milks, 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 eliminate fats from the diet and replace them with natural proteins.Protein products should be selected exclusively in accordance with your body, health status and the recommendations of a nutritionist.
- Breakfast.During the entire period, breakfast on a protein diet for 14 days practically does not change: fermented milk, low-fat yogurt, cottage cheese or cheese in small quantities.For fruits, the ideal is an apple or vegetable salad.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 meals.
- Dinner.It involves preparing a greater 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 is allowed (no more than 150 grams).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.
- Dinner.They should also contain meat or fish dishes rich in protein.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 bake broccoli and cauliflower.Recommended seafood dishes: cooked mussels, oysters, squid ring salad.