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.Adhering to this regimen, a person loses 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 essential vitamins and trace elements 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 exercises will significantly increase the effectiveness of a protein diet and the absorption of food.
rule
The protein diet does not offer a clear menu and can be adjusted as desired, but, nevertheless, even with their alternative replacement, any rejection of foods known 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 forbidden to consume any alcoholic beverages;
- eat no later than 3 hours before bedtime;
- Drink at least 2 liters of regular boiled water per day.
Contraindications
Dietary changes do 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, you should consult a nutritionist about side effects and keep in mind that there is a risk of using it in such cases:
- for heart diseases;
- liver diseases;
- breastfeeding and pregnancy;
- kidney stones, other diseases of the urinary tract;
- 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 change depending on 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 consume rice and buckwheat in small quantities.
- Sweets should be replaced with nuts.
- Fermented milk products are allowed: low-fat cottage cheese, milk, cheese, kefir, goat cheese.
- All types of mushrooms and edible eggs are allowed.
Prohibited Products
The main components of the protein food system are meat and fish, but you should cook non-fat varieties of these products.Under no circumstances will pork or lamb be suitable.No carp or mackerel allowed.All types of baked goods 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 meat or fish;
- semi-finished products;
- fatty dairy products: sour cream, baked fermented milk, yogurt;
- carbonated 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 clear rules and regulations.The essence of the diet is the complete removal of fats from the diet and their replacement with natural proteins.Protein products should be chosen exclusively according to your body, health condition and the recommendations of a nutritionist.
- Breakfast.During the entire period, breakfast on a protein diet for 14 days is practically unchanged - yogurt with low-fat fermented milk, cottage cheese or cheese in small quantities.For fruit, an apple or vegetable salad is ideal.Green tea without sugar is recommended for drinking.To ease the feeling of hunger, it is recommended to drink a glass of boiled water ten minutes before eating.
- Dinner.It involves preparing a wider variety of protein-rich dishes.The following meat products are recommended: boiled chicken breast, 100 grams of grilled beef, 150 grams of boiled rabbit meat.Boiled or boiled fish (not more than 150 grams) is acceptable.From the liquid: fish broth or chicken broth, no more than three spoons.For the second course: two spoons of rice or buckwheat, vegetable salad and fruit without sugar, fruit juice.
- Dinner.It should also contain protein-rich meat or fish foods.It can be chicken - 250 grams, beef - 200 grams, fish - 150 grams.Tomatoes, cucumbers, lettuce.To prevent vegetables from becoming boring when fresh, you can roast broccoli and cauliflower.Recommended seafood dishes: boiled mussels, oysters, salad with squid rings.