Of course, the best way to lose weight is considered to be a symbiosis of proper balanced nutrition and physical activity. Such a scheme does not harm the body as a whole, and also does not allow you to gain kilograms later. But the disappearance of hated centimeters is very slow, which does not always play into the hands. At certain points, it is necessary to lose weight quickly enough, in a month or two. And in this case, you still have to turn to diets. Their main problem is that, despite hundreds of assurances of getting a Thumbelina figurine, in the finals all the lost kilograms return with a vengeance. As a result, it is not clear why it was worth tormenting yourself for so long, becoming a beast from one kind of refrigerator, but steadfastly holding on to green leaves and water. The reason for such “kickbacks” is not only the lack of balance, but also the lack of protein. Without it, the body begins to burn not fats, as it seems to lose weight, but muscles. Therefore, one of the most reasonable recognized protein diet. Reviews of doctors and fitness instructors about it are often more positive than about other methods. And also, importantly, not only the fair sex, but also the strong half of humanity will withstand such a diet. But before you sort out the menu of the protein diet “by the bones” and determine for yourself its positive and negative sides, it is worth dispelling a few myths about it. As the name might suggest, a high-protein diet means eating only chicken, veal, and lean fish in any quantity, water, and herbal teas without additives, and that’s where the list of acceptable foods ends. Given that it is necessary to maintain such a regimen from one and a half to two weeks, naturally, there is no need to talk about any balance of nutrients. This is especially advocated by supporters of the rejection of carbohydrates. But such a position is fundamentally wrong. Medical reviews of this type of protein diet are categorically negative: in two weeks with a menu consisting of only proteins, the body enters ketosis – poisoning with decay products, which certainly does not lead to a dream figure. And if it comes to her, then together with the hospital. The ideal menu of a protein diet for weight loss and subsequent retention of the desired weight also includes a certain amount of carbohydrates, but the latter must be correct, “fast”. AND, certainly in small quantities. All the subtleties will be described below. What else you should find out before studying the protein diet menu is the number of your metabolism. It is on it that the further calculation of the daily nutrition plan will be based. There are many formulas for finding this value, most of which imply knowledge of the percentage of fat and muscle mass in the body. To calculate the daily rate of kilocalories, in order to build on it when compiling a menu of a protein diet for weight loss, it is enough to use the simplest one, which allows you to get an average figure. Women need to multiply their weight in kilograms by 0.9, and then the resulting value by another 24. The result will be the basal metabolic rate. Men in this formula should replace 0.9 with 1. Now, to determine the required amount of food, the indicator found above increases by another 400-800 kcal if there is physical activity in the schedule, and not from case to case. If there is no training, only 200-300 kcal is added. The final number will show the daily rate of kilocalories for the daily diet.

Protein diet menu So, all the calculations have been made, you can proceed to the nutrition plan itself. It is worth remembering the most important principles, after which approximate daily diet options will be outlined. Despite the fact that it is necessary to eat protein, which is the core of the meal, for breakfast, lunch, dinner, and even afternoon tea, carbohydrates are allowed in the protein diet. But they should be present only in the morning – before 2 pm – and in small quantities. It can be oatmeal, brown rice or buckwheat, but in the amount of 6 tablespoons – no more. The rest of the foods rich in carbohydrates must be deleted from the protein diet menu. To lose weight and saturate the body, as well as maintain a minimum balance, this will be enough. After the above milestone, proteins are supplemented with watery vegetables that do not contain starch. These include cucumbers, tomatoes, zucchini and cabbage. You can use lettuce leaves. From fruits, if you really want to, give preference to sour apples or grapefruits, but only before lunch. The limits for fat consumption are set at 40 g, and food must be prepared in any way other than frying in oil.

In addition, there is a list of products that must be in each meal: lean chicken (breast and fillet), veal, rabbit meat, egg white, skim milk and cottage cheese, tofu or any other low-fat cheese, lean white fish and pink salmon. From seasonings and sauces, lemon juice, garlic, vinegar and soy sauce are allowed. The number of meals, as in any nutrition system focused on the normalization of metabolism, is from four to six. The first falls on a half-hour interval after waking up, the last – four hours before bedtime. Based on the recommendations written above, you can try to make an approximate menu of a protein diet for one day. With such a schedule in front of your eyes, it is easier to understand how to schedule the following days. 8:00. Scrambled eggs from three to four proteins in the oven or slow cooker with herbs and tomatoes, oatmeal with honey, unsweetened tea. 11:00. Brown rice without salt, a little boiled or steamed rabbit meat. 14:00. Soup with a piece of veal, tomatoes and cabbage. 17:00. Fat-free cottage cheese with baked apple and cinnamon. 20:00. Lean white fish steamed or oven-free with zucchini and herbs. At night – a glass of kefir. Serving sizes are not listed on purpose as they are based on existing weight, metabolism, and workouts per week. Just like the time of eating can vary depending on the daily routine. Reasons for popularity As for the reviews of the protein diet, after a detailed study of the menu, you can understand why it is recommended by nutritionists and fitness instructors. This weight loss technique is great for those who play sports or just lead an active lifestyle, as it is rich in proteins that satisfy hunger and allow you to maintain and build muscle mass. Therefore, weight loss is precisely due to a reduction in the percentage of fat in the body. Of course, a perfectly balanced protein diet cannot be called, but the harm to the body from it is much less than from other mono-diets. In addition, a protein diet teaches you to eat systematically, after which it is much easier to switch to proper nutrition, which should become a lifelong one. The only thing is that it will be difficult for sweet tooth to withstand it. But once a week, you can afford to include one forbidden product in the menu in the morning. It will not affect the results. According to the results protein diet can be lost up to 8-10 kg. Like all weight loss methods, the protein diet has contraindications. Obese people should not sit on it because of the protein’s ability to increase blood clotting and increase cholesterol levels. And also a protein diet is not recommended for kidney problems, fatigue and lack of calcium.