A protein diet for 14 days 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 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 kg in two weeks.
What is a protein diet?
The basis of the diet plan is to increase protein in the diet and minimize fat and carbohydrates.Saturation of the body with necessary vitamins and trace elements occurs through the 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.
Rules
The protein diet does not provide a clear menu and can be adjusted at will, but, nevertheless, even with their alternative replacement, any refusal of 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 compliance with certain rules:
- Meals should be at least 6 times a day.
- The consumption of alcoholic beverages is prohibited.
- eat no later than 3 hours before bedtime.
- Drink at least 2 liters of plain boiled water a day.
Contraindications
Changing your 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 illnesses.
Before starting a protein diet for 14 days, in order to avoid complications, you should consult a nutritionist about side effects and take into account that there is a risk of using it in such cases:
- for heart disease;
- liver diseases;
- breastfeeding and pregnancy;
- kidney stones, other diseases of the urinary system.
- hormonal diseases.
Protein diet for weight loss at home
A protein diet for 14 days is effective for weight loss, because animal fat 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, rabbit.
- Among the fish, you should choose dietary varieties: pike perch, hake, pelengas.
- It is allowed to eat rice and buckwheat in small quantities.
- Sweets should be replaced with nuts.
- Among the 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 components of the food protein system are meat and fish, but you need to cook non-fat varieties of these products.Under no circumstances will pork or lamb be suitable.No bream or mackerel allowed.All types of pastries and sweets should be excluded.You can not dress salads with sunflower oil, sour cream, mayonnaise or only lemon juice.
Under no circumstances should you use:
- canned meats or fish;
- semi-finished products;
- fatty dairy products: sour cream, baked fermented milk, yogurts.
- sparkling water;
- vegetables with a 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 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 chosen solely according to your body, your health status and the recommendations of a nutritionist.
- Breakfast.During the entire period, breakfast on a protein diet for 14 days is practically unchanged - low-fat yogurt, fermented milk, cottage cheese or cheese in small quantities.For fruit, an apple or vegetable salad is ideal.For drinks, unsweetened green tea is recommended.To ease the feeling of hunger, it is recommended to drink a glass of boiled water ten minutes before meals.
- Dinner.It involves preparing a wider variety of protein-rich dishes.The following meat products are recommended: boiled chicken breast, 100 grams of roast beef, 150 grams of boiled rabbit meat.Boiled or boiled fish (no more than 150 grams) is acceptable.From liquid: fish soup or chicken broth, no more than three spoons.For the second course: two tablespoons of rice or buckwheat, vegetable salad and fruit without sugar, fruit juice.
- Dinner.It should also contain meat or fish dishes with a high protein content.It could be chicken - 250 grams, beef - 200 grams, fish - 150 grams.Tomatoes, cucumbers, lettuce.To keep vegetables from getting boring when fresh, you can roast broccoli and cauliflower.Suggested seafood dishes: boiled mussels, oysters, squid salad.