Protein diet for weight loss: the menu of the week includes various foods with the highest protein content, which can cause malfunctions in some organs, attack the immune system and have a number of contraindications. Dietitians recommend this method of losing extra pounds or gaining muscle mass only for healthy people and not more than once a year.
A strong blow to the body requires recovery for many months, but gives serious results and is suitable for those who cannot give up fish and meat dishes. In this type of diet, it is strictly forbidden to eat foods containing sugar, which can cause significant discomfort for those who love sweets and can affect brain activity. What types are available, pluses and minuses, menus and information are given in the text below.
Protein diet: principle of action
The principle is as follows:
- increases the amount of protein consumed;
- carbohydrates are minimized as much as possible.
Along with food, there are protein compounds that the body does not process:
- glucose;
- oil
They settle in the body and cause an increase in fat mass, not muscle. The body produces more sweat and urine, which causes dehydration. Carbohydrates do not enter, so energy reserves are reduced, as a result of which exhaustion occurs, and as a result, fatigue increases and mental activity decreases. Due to excessive protein intake, the body is under stress, and the measure will not work without physical activity - in this case, sagging tissues may occur in some parts of the body.
This diet acts as an express tool for losing excess fat tissue. Protein food is digested for a long time, so there is no feeling of hunger. To reduce the load on the body, you need to take a lot of water inside, which increases in the hot season.
The lack of carbohydrates can cause a disturbance in metabolism, therefore, in order not to harm yourself, such a diet should be approached with caution and only after consulting a specialist.
Benefits of a high protein diet
This nutrition system involves the rapid loss of kilograms without the desire to eat. Other positives:
- long saturation;
- variety in diet;
- calories for consumed food are not limited;
- long-term preservation of results by observing exit rules;
- efficiency in the form of ten kilograms in fourteen days.
Who isn't on a high protein diet?
With obvious advantages, the energy system is not without disadvantages in the form of:
- unbalanced diet;
- significant burden on organs;
- loss of minerals (excreted in urine);
- vitamin, mineral and nutrient deficiency;
- refusal of sweet, flour products (causes discomfort for lovers);
- forced physical activity is required - without it, the body will be harmed.
Due to existing shortcomings, the program has a number of contraindications:
- pregnancy period;
- childhood;
- age over sixty (possible thrombosis);
- diseases of kidneys, liver;
- cholelithiasis;
- diseases or abnormalities in the work of the gastrointestinal tract;
- oncological diseases;
- the presence of neoplasms.
Eating a large amount of protein can be life-threatening in some cases, so you should first consult a dietician, therapists for contraindications.
Types of protein diets
This type of food combines a number of diets developed by different nutritionists, the difference is in the duration and rules:
- According to Dukan(staged, has a number of requirements, does not need to count calories, it is necessary to consume a reduced amount of salt and avoid thirst);
- According to Malysheva(it lasts for twenty-eight days, does not allow hunger, you need to eat five times, you need to count calories, you need to eat simple carbohydrates);
- View of the Kremlin(counts honey - 1 = 1 gram of carbohydrates / 100 grams of this product - and vegetable days);
- According to Atkins(low carbohydrate system, the use of cheese, meat, dairy products is prohibited);
- by Maggi(eating three times a day, there are two options - eggs and cottage cheese, you need to count calories).
The pros and cons of each type are shown in the table:
| name | Who will fit | pros | Cons |
| Shop | For everyone | No need to count calories and limit your diet | Contraindicated in diseases of the central nervous system |
| Malysheva | Those who want to improve their health and permanently lose weight | Long-term results, simplicity, overeating is not allowed | Weight loss is slow, low metabolism, children, adolescents, pregnant women, heavy physical work and chronic diseases are contraindicated. |
| The Kremlin | Overweight people | Significant weight loss while maintaining psychological comfort | Reduced mental activity, not suitable for sweets lovers, diseases of the kidneys, heart, gastrointestinal tract, unacceptable for pregnancy |
| Atkins | For everyone | Rapid and effective weight loss helps improve the functioning of the kidneys and other organs | It is forbidden to consume many important foods |
| Maggi | For everyone | Self-selection of the menu, simple rules, no age limit | It is required to consume an increased amount of eggs, which leads to an increase in cholesterol |
The Dukan diet is characterized by an emphasis on reducing carbohydrates in the initial phase. To improve the work of the digestive system, the diet is supplemented with bran. In the later stages, the body continues to lose weight, but carbohydrate-containing foods begin to return to the menu.
The Malysheva program includes a long-term weight loss system that leads to long-term results. Basic principles: drink at least two liters or ten glasses of water during the day, avoid sugar and salt, and do not overeat.
The Atkins system combines the following requirements:
- the amount of meat and fish should be equal to vegetables and fruits;
- the volume of carbohydrates decreases;
- The amount of consumption of protein-containing and fat-containing foods is not limited.
There is also a classic version:
- five days;
- ten days;
- fourteen days.
Approved Products
There are two requirements for foods that are allowed to be consumed as part of a protein diet:
- high protein content;
- low concentration of the fat component.
Only materials that meet these requirements can serve as ingredients for preparing the daily menu. The list includes (name/example):
- lean poultry/chicken, turkey;
- rabbit meat;
- beef meat;
- lean beef;
- offal / liver (chemical composition contains vitamins and minerals);
- lean fish / tilapia;
- salad;
- Parsley;
- cilantro;
- dill;
- vegetables / cucumber, tomato, onion, zucchini;
- chicken or quail egg protein;
- fruit plants and juices/apples, citrus fruits;
- rice, buckwheat, oatmeal (no more than one hundred and sixty grams per day);
- bread (maximum sixty grams / day);
- tea;
- natural coffee;
- still mineral water;
- in the classic version low-fat dairy products of natural origin / milk, kefir, yogurt, cottage cheese;
- spices / black pepper, red;
- sauces / soy etc.
Perhaps the use of apple cider vinegar, seafood, tofu, low-fat cheese.
Nutritional value is not an indicator to determine the suitability of a component, attention should be paid to the amount of carbohydrate and fat components. When calculating the amount of protein, information from food packages provided by manufacturers should be used as a source of information.
Prohibited Products
The following list may help determine food suitability, including:
- pork, fish with a high percentage of fat;
- pasta;
- bakery products;
- in addition to those specified in the permitted list, all types of cereals;
- fruit plants (only apples and citrus fruits are allowed) (bananas are not recommended);
- potatoes (high percentage of starch);
- corn;
- carrots (contains sugar);
- beets (contains sugar);
- fructose;
- sugar and sweeteners;
- juices (except where permitted);
- products containing sugar;
- drinks with added sugar
- carbonated water (mineral and other types of drinks);
- mayonnaise;
- ketchups;
- any sauces that contain a high percentage of fats.
Menu for a protein diet for 7 days
When drawing up a menu for the day, it is necessary to take into account the manufacturer's information on the composition of the product, general information is given in the list.(name/kilocalories/protein/fat/carbohydrates):
- chicken fillet / 110 / 23. 1 / 1. 2 / -;
- egg fillet / 84 / 19. 2 / 0. 7 / -;
- rabbit meat / 173/33 / 3, 5 / -;
- beef/250/26/15/-;
- tilapia/96/20, 1/1, 7;
- flounder / 83 / 16. 5 / 1. 8 / -;
- hake fish meat / 86 / 16. 6 / 2. 2 / -;
- cod/78/17, 7/0, 7/-;
- kefir one percent / 40 / 2. 8 / 1. 0 / 4. 0;
- one percent milk / 41 / 3. 3 / 1. 0 / 4. 8;
- 1% curd milk / 40 / 3. 0 / 1. 0 / 4. 1;
- one percent cottage cheese / 79 / 16. 3 / 1. 0 / 1. 3;
- chicken liver / 136 / 19. 1 / 6. 3 / 0. 6;
- beef liver / 125 / 20. 0 / 3. 1 / 4. 0.
Recommendations for use are given in the table:
| Product/Group/Period | Reception time |
| Breakfast | No later than three hours (countdown is done after waking up) |
| Supper | It should be at least three hours before bedtime |
| Complex carbohydrates | Small portions in the morning - no later than 14: 00 |
| Apples (no more than two) or citrus fruits | Before lunch |
| Combining proteins with non-starchy vegetables (tomatoes, cucumbers, celery) | After 14: 00 |
You should follow these rules when designing your daily diet.No more than thirty grams of vegetable oils are allowed in the form of linseed oil.
egg diet
It is forbidden to follow this nutrition program in the presence of the above contraindications, as well as:
- high blood cholesterol level;
- individual intolerance to eggs.
Food is taken three times a day. An example of a weekly diet is shown in the table:
| days | Breakfast | Supper | Supper |
| one | apple or grapefruit Green tea/cup Egg / two pieces |
boiled egg / one piece Orange Boiled chicken fillet / one hundred and fifty grams |
Kefir / a glass Boiled chicken fillet / hundred grams |
| 2 | Orange juice / a glass Boiled eggs / two pieces |
orange / two pcs Baked chicken fillet Coffee |
Grapefruit Chicken eggs / two pieces Milk / a glass |
| 3 | Mineral water with lemon juice / a glass boiled eggs / two pieces |
Grapefruit / one piece Boiled beef / two hundred grams Spinach leaves / hundred grams |
Boiled egg / one piece Kefir / bottle |
| four | Omelet for three eggs Salad with greens Green tea/cup |
Boiled fish / two hundred grams lettuce leaves |
Grapefruit / two pieces Boiled egg / one piece Kefir / bottle |
| 5 | Boiled egg / one piece Salad with vegetables and herbs |
Orange juice/glass Boiled fish / two hundred grams Tomato / two pieces |
Herbal tea/cup boiled egg / one piece |
| 6 | grapefruit juice/glass Cottage cheese / one hundred and fifty grams |
Grapefruit / two pieces Beef / hundred grams |
Unlimited water or herbal tea |
| 7 | grapefruit/half Boiled eggs / two pieces |
orange/one Boiled turkey fillet / two hundred grams Boiled vegetables / two hundred grams |
Unlimited water or herbal tea |
Dukan's diet
Results from users range from one kilogram to four kilograms in seven days. An example menu is presented in the table:
| days | Breakfast | Supper | Snack | Supper |
| one | Omelette with protein Salmon slightly salty Coffee |
Chicken cutlets Kefir |
cottage cheese Yogurt |
Seafood platter (soup, cocktail) |
| 2 | Cottage cheese stew Tea (plant, green, black) |
Meatballs with veal/vegetable salad | Kefir + bran | Vegetable stew with chicken plate |
| 3 | Baked cheesecakes with sour cream Coffee |
Fish soup or fish soup | Apple, citrus or kiwi | Baked meat and vegetable dish |
| four | cottage cheese Kefir |
Meat solyanka | A lightly salted salmon and greens sandwich | Roll with meat and vegetables |
| 5 | Chicken fillet apple Tea |
Baked fish/whole grain bread | Pancakes with cottage cheese and bran | Chicken cutlets / vegetable salad |
| 6 | Boiled chicken egg Lightly salted salmon Coffee |
Baked Bean/Vegetable Salad | Syrniki Herbal tea |
Steamed fish steak/cole slaw |
| 7 | Fried eggs with meat Coffee |
Meat soup with vegetables | Apple, citrus or kiwi Cheese |
Baked fish/vegetables Red wine |
Protein-carbohydrate diet for weight loss
An approximate menu for a week in this food system is presented in the table:
| days | Breakfast | Snack | Supper | Snack | Supper |
| one | Cottage cheese + dry fruits Coffee + cream |
apple/single | Soup with lentils and chicken | Tea + jam | Curry |
| 2 | Omelet on squirrels Herbal tea |
orange/one | spinach soup | Kefir | chicken mushrooms |
| 3 | Cottage cheese stew Coffee + milk |
Kiwi / two pieces | Salmon in milk | Yogurt | egg salad |
| four | Oats + fruit + honey | pomegranate | Soup with potatoes and sour cream | Dates/a handful | Salad with buckwheat/honey and cabbage |
| 5 | Cottage cheese stew + honey Tea + jam |
Banana | Soup with fish and shrimp | Yogurt | Salad with protein and carbohydrates |
| 6 | Squirrels boiled / two pieces Herbal tea |
Tangerine / two pieces | Oriental soup (from eggs and pink salmon) | boiled milk | Shish kebab (turkey + vegetables) |
| 7 | rice porridge Cookie Coffee + sugar |
Banana | Minestrone | Bakery products | Vareniki (potato-cabbage) |
Protein-vitamin diet
Eat at least five times a day. An example menu is presented in the table:
| days | Breakfast | Snack | Supper | Snack | Supper |
| one | Chicken white / two pieces | citrus | Veal or beef / 200 grams | Sugar-free pear or apple / 2 pcs | Baked chicken fillet/100 grams |
| 2 | Cottage cheese / 100 grams | Kiwi / one piece | Baked fish/200 grams | Plum or pear / two pieces | Boiled chicken fillet / 150 grams |
| 3 | Low-fat cheese / 50 grams | Peach / 2 pcs. or apricot / 2 pcs. | Boiled turkey / 150 grams | Salad with vegetables | Beef (grilled)/150 grams |
| four | Cheese / 40 grams | Orange / 1 pc. or apricot / 2 pcs. | Fish fillet/200 grams | Salad with cabbage and cucumber | cooked chicken/150 grams |
| 5 | Egg white / 2 pcs. | Peach / 1 pc. or apricot / 2 pcs. | Boiled rabbit/200 grams | Beet-carrot salad | Fish fillet (grilled)/100 grams |
| 6 | Fried squirrel / 4 pcs. Cheese/10 grams |
Chicken fillet/100 grams Kefir / bottle |
Chicken broth Meat/150 grams |
Cottage cheese / 100 grams | Fish / 200 grams |
| 7 | Fruit salad/300 grams | apple | Vegetable salad with olive oil | fruit smoothie | Vegetable salad |
Protein-vegetable diet
A sample menu for the week is shown in the table:
| days | Breakfast, grams | Lunch, gram | Dinner, grams |
| one | Meat/150 Sauerkraut Green tea |
Meat/150 Black bread Vegetable salad |
Fish/150 Boiled potatoes beet salad |
| 2 | Meat/150 Root/150 Green tea |
Meat/200 Banana fruit juice |
Fish/150 Black bread Vegetable salad |
| 3 | Meat/150 Banana Green tea |
Baked beans/200 Vegetable salad |
Meat/150 Salad: cabbage + peas |
| four | Cottage cheese/100 Green tea |
Cooked meat/150 Vegetable salad |
Meat/200 Salad: tomato + vegetable oil |
| 5 | Kefir Cookie |
Meat/200 Tomato |
Fish/200 Banana fruit juice |
| 6 | Cottage cheese/100 Green tea |
Beans/200 carrot salad |
Boiled fish/150 Salad |
| 7 | Milk Cookie |
Meat/150 Vegetable salad |
Soup Meat Black bread |
Protein diet for women
Recommendations are given in the table (numbers correspond to numbers and grams):
| days | Breakfast | Snack | Supper | Snack | Supper |
| one | Curd/200 Coffee |
Apples/1 | cooked chicken fillet/100 Black bread |
Yogurt | Fish Vegetable salad |
| 2 | Yogurt | Orange/1 | Beef + vegetables | Kefir | Fish + vegetables |
| 3 | boiled egg Tea |
Grapefruit/1 | Chicken fillet + brown rice | Yogurt | Baked beef Salad with vegetables |
| four | Kefir Oatmeal cookies/3 |
Banana/1 | Turkish fillet | Ryazhenka | cooked fish Vegetable salad |
| 5 | Curd/200 | Apple/1 | Baked beef Black bread |
Kefir | cooked fish Vegetable salad |
| 6 | Omelet | Pomegranate/1 | Baked chicken fillet Vegetable salad |
Yogurt | Fish + cooked vegetables |
| 7 | Curd/200 | Tangerine / 2 | Boiled beef Black bread |
Kefir | Baked fish + cabbage broccoli |
Menu for pregnant women
An example of a daily menu during pregnancy is shown in the table (numbers correspond to grams and numbers):
| Stage | trimester 1 | 2 trimesters | trimester 1 |
| Breakfast | Oatmeal + milk porridge from dry fruits Butter/10 Steam cutlet + black bread Broth of hips |
Whole grain bread + butter Boiled chicken egg/1 Broth of hips |
Milk rice porridge + raisins Whole grain bread + butter Morse |
| Snack | Cottage cheese/100 Apple/1 |
Ryazhenka Banana/1 |
Cheesecakes + sour cream apple |
| Supper | Soup with chicken broth Vegetable stew/200 Baked fish steak/1 Whole wheat bread |
Soup: cauliflower + broccoli Chicken pilaf Fried carrots Whole grain bread |
cabbage soup cooked fish "Vinaigrette" salad |
| Snack | Yogurt Pear/1 |
Almonds / handful Plum/10 |
Yogurt Pear/1 bun |
| Supper | Omelet with vegetables Whole grain bread or buns |
Cheese casserole Vegetable salad |
Cucumber salad with herbs Roast turkey + buckwheat |
The duration of the protein diet
The classic variation includes three types of duration in days:
- 5;
- ten;
- fourteen.
The maximum number of days is fourteen. The value indicates the presence of physical activity, such a diet with a passive lifestyle can lead to kidney dysfunction. To reduce the load on the internal organs, it is necessary to consume a large amount of liquid. Exceeding the recommended time may cause:
- increased fatigue;
- decreased mental activity;
- Headache;
- urolithiasis;
- fragility, lack of shine of hair shafts, nail plates;
- increased dryness of the epidermis;
- swelling of the kidneys.
The cause of damage in the form of side effects presented by long-term compliance with the requirements of the protein system is an imbalance that burdens the body. Despite the undoubted benefits of proteins for the body, their distribution in the diet can be harmful to health. At the end of the recommended periods, you should gradually exit this program and not repeat it during the year.
Protein diet recipes for weight loss
Omelet
You can cook in a double boiler, microwave or slow cooker.
It is necessary to prepare the components and add them to the bowl:
- raw chicken eggs / four pieces;
- milk / half a glass.
Cooking instructions:
- Beat the components with a mixer.
- Immerse in the bowl of the steamer.
- Cook under normal conditions for twenty minutes.
oatmeal
It is necessary to prepare the components and add them to the bowl:
- hercules / two tablespoons;
- boiling water / half a glass.
Cooking instructions:
- Combine the grains with boiling water.
- Set aside to rise for thirty minutes.
Keta is cooked
It is necessary to prepare the components and add them to the bowl:
- fish steaks / one piece;
- lemon juice / teaspoon;
- spices / to taste;
- hard cheese / twenty grams;
- yogurt / two tablespoons;
- tomato / one piece.
Cooking instructions:
- Wash the steak, pour the juice over it, add spices.
- Marinate for twenty minutes.
- Cut the tomato into rings.
- Put vegetables.
- Spread the yogurt on the steak.
- Arrange the cheese.
- Put it in the oven preheated to 180 degrees.
- Cook for thirty minutes.
meat salad
It is necessary to prepare the components and add them to the bowl:
- beef / hundred grams;
- champignons / hundred grams;
- onions / to taste;
- hard cheese / fifty grams;
- olive oil / for frying;
- low-fat sour cream / a spoon.
Cooking instructions:
- Boil until the beef is ready.
- Cut the meat with a knife.
- Chop the mushrooms and onions.
- Put the mushrooms and onions in a pan and fry them in olive oil.
- Grate the cheese.
- Combine beef with mushrooms, cheese, sour cream, mix.
How to get off the diet
Lost weight is given to the body by stress, but after the end of a weight loss or weight maintenance program, the transition to a normal diet should be gradual. This requirement is basic and the storage period of the value obtained on the scale depends on compliance. If you suddenly start consuming most of the forbidden foods the next day, the movements will not only return to the original form, but also full of a large set.
Basic output principles:
- removing the sugar component from drinks (tea, coffee);
- the use of a minimum amount of flour and sweet products;
- do not take too fatty foods;
- a sip of water on an empty stomach;
- oatmeal or low-fat cottage cheese for breakfast;
- lunch - low-fat soup, cooked fish or meat (not fried);
- avoiding potatoes (contains starch);
- small portions at least three and no more than five times a day.
The usual components of the diet should be gradually added to the daily menu. Physical exercises, relaxing procedures increase the effect.