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.By following 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 exercise will significantly increase the effectiveness of the 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 harm health, a protein diet requires compliance with certain rules:
- feeding should be at least 6 times a day;
- The consumption of any alcoholic beverages is prohibited;
- eat no later than 3 hours before going to bed;
- Drink at least 2 liters of plain boiled water per day.
Contraindications
A change in 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, in order to avoid complications, you should consult a nutritionist about side effects and take into account that there is a danger of using it in such cases:
- for heart disease;
- 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 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.
Allowed products
- Dietary types of meat, for example chicken, beef, rabbit, are permitted and mandatory.
- Among the fish, you should choose diet varieties: pike, hake, pelengas.
- It is allowed to consume rice and buckwheat in small quantities.
- Sweets should be replaced with walnuts.
- Among the fermented dairy products, the following are allowed: low-fat cottage cheese, milk, cheese, kefir, goat cheese.
- All kinds of edible mushrooms and eggs are allowed.
Prohibited products
The main ingredients of the protein food system are meat and fish, but you should cook lean varieties of these products.Under no circumstances is pork or lamb suitable.Bream and mackerel are not 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 milk, yogurt;
- carbonated 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 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, the breakfast of a protein diet for 14 days is practically unchanged - low-fat fermented milk, yogurt, cottage cheese or cheese in small quantities.For fruit, an apple or vegetable salad is ideal.Green tea without sugar is recommended for drinks.To relieve the feeling of hunger, it is recommended to drink a glass of boiled water ten minutes before a meal.
- Dinner.It includes preparing a wider variety of protein-rich meals.The following meat products are recommended: boiled chicken breast, 100 grams of grilled beef, 150 grams of stewed rabbit meat.Boiled or steamed fish is accepted (no more than 150 grams).From the liquid: fish soup or chicken broth, no more than three ladles.For the second course: two tablespoons of rice or buckwheat, vegetable salad and unsweetened fruit, fruit juice.
- Dinner.It should also contain meat or fish dishes with a high protein content.It can be chicken - 250 grams, beef - 200 grams, fish - 150 grams.Tomatoes, cucumbers, lettuce.In order not to get tired of the vegetables when they are fresh, you can roast broccoli and cauliflower.Recommended seafood dishes: boiled clams, oysters, squid salad.