Protein diet for weight loss - the menu for the week includes several foods with the highest protein content, which can lead to malfunctions in the functioning of some organs, hit the immune system and has a number of contraindications. Dieticians recommend this method of losing extra pounds or gaining muscle mass only for healthy people and no more than once a year.
A strong blow to the body requires recovery for many months, but it gives serious results and is suitable for those who cannot refuse fish and meat dishes. The consumption of foods containing sugar is strictly prohibited in this type of diet, which can cause significant discomfort for lovers of sweets and affect brain activity. About what varieties exist, positive and negative points, 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 reduced to the minimum possible.
With food, the protein compounds that the body has not processed are converted into:
- glucose;
- fat.
They settle in the body and lead to an increase not in muscle, but in fat mass. The body produces more sweat and urine, which leads to dehydration. Carbohydrates do not enter, therefore, energy reserves are reduced, which is why exhaustion occurs, and as a result, fatigue increases and mental activity decreases. Due to excessive protein intake, the body is stressed, and the measure will not give results without physical activity; in this case, sagging of the tissues may occur in some parts of the body.
This diet acts as an express remedy for the loss of excess adipose tissue. Protein foods are digested for a long time, so there is no feeling of hunger. To reduce the load on the organs, you need to drink a large amount of water, which increases in the hot season.
The lack of carbohydrates can lead to a disturbed metabolism, so this type of diet should be approached with caution and only after consulting a specialist, so as not to harm yourself.
Benefits of a high protein diet
This nutrition system implies the rapid loss of kilograms without the desire to eat. Other positive aspects:
- long saturation;
- variety in the diet;
- the calories of the food consumed are not limited;
- preservation of results for a long period, subject to compliance with the exit rules;
- efficiency in the form of ten kilograms in fourteen days.
Who doesn't follow a high protein diet?
With obvious advantages, the power system is not without drawbacks in the form of:
- unbalanced diet;
- significant load on the organs;
- loss of minerals (excreted with the urine);
- lack of vitamins, minerals and nutrients;
- rejection of sweet flour products (creates discomfort for lovers);
- mandatory physical activity is required; without this, the body will be damaged.
Due to the existing shortcomings, the program has a number of contraindications:
- pregnancy period;
- childhood;
- age over sixty years (possible thrombosis);
- diseases of the 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 in some cases can be life-threatening, so you should first consult with a dietitian, therapists for contraindications.
Types of protein diets
This type of diet combines a series of diets that have been prepared by different nutritionists, the difference lies in the duration and the rules:
- according to Dukan(in stages, it has a number of requirements, it is not necessary to count calories, it is necessary to consume a reduced amount of salt and avoid thirst);
- according to Malysheva(lasts 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(assumes score - 1=1 carb gram/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(three meals a day, there are two options: egg and cottage cheese, you need to count calories).
The positive and negative sides of each type are shown in the table:
| Name | Who will adapt? | advantage | less |
| Ducan | For all | It is not necessary to count calories and limit the diet. | Contraindicated in diseases of the central nervous system |
| Malysheva | Those who want to improve their health and lose weight permanently. | Long-lasting results, simplicity, no overeating allowed. | Weight loss is slow, with a low metabolic rate, contraindicated in children, adolescents, pregnant women, with heavy physical work and the presence of chronic diseases |
| Kremlin | Overweight people | Significant weight loss while maintaining psychological comfort. | Reduced mental activity, not suitable for lovers of sweets, unacceptable for diseases of the kidneys, heart, gastrointestinal tract, pregnancy. |
| Atkins | For all | Fast and effective weight loss, promotes better functioning of the kidneys and other organs. | It is forbidden to consume many essential foods. |
| Maggie | For all | Menu auto-selection, simple rules, no age restrictions | It is required to consume a larger number of eggs, which leads to an increase in cholesterol. |
The Dukan Diet is characterized by an emphasis on carbohydrate reduction in the early stages. To improve the functioning of the digestive system, the diet is supplemented with bran. In later stages, the body continues to lose weight, but carbohydrate-containing foods begin to return to the menu again.
The Malysheva program involves 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, overeating is not allowed.
The Atkins system combines the following requirements:
- the amount of meat, fish should be equivalent to vegetables, fruits;
- the volume of carbohydrates is reduced;
- Foods containing protein and fat are not limited in the amount consumed.
There is also a classic version:
- five days;
- ten days;
- fourteen days.
approved products
There are two requirements for food products that can be consumed as part of a high-protein diet:
- high protein content;
- low concentration of fatty component.
Only materials that meet these requirements can serve as ingredients for the preparation of the daily menu. The list includes (name/example):
- lean poultry/chicken, turkey;
- Rabbit meat;
- veal;
- lean beef;
- offal / liver (contains vitamins and minerals in the chemical composition);
- lean fish/tilapia;
- salad;
- parsley;
- cilantro;
- dill;
- vegetables / cucumber, tomato, onion, zucchini;
- chicken or quail egg protein;
- fruit and juice crops/apple, citrus;
- porridge from rice, buckwheat, oatmeal (no more than one hundred and sixty grams / day);
- bread (maximum sixty grams/day);
- tea;
- plain coffee;
- still mineral water;
- low-fat dairy products of natural origin in the classic version / milk, kefir, yogurt, cottage cheese;
- seasonings / black, red pepper;
- sauces / soy, etc.
Perhaps the use of apple cider vinegar, shellfish, tofu, low-fat cheese.
The nutritional value is not an indicator to determine the suitability of a component; one should focus on the amount of carbohydrate and fat components. When calculating the amount of protein, data from food packages provided by manufacturers should be used as sources of information.
Prohibited Products
The following list can help identify the suitability of foods, including:
- pork, fish with a high percentage of fat;
- pasta;
- bakery products;
- all kinds of cereals, in addition to those indicated in the permitted list;
- fruit crops (only apples and citrus are allowed) (bananas are not recommended);
- potatoes (high percentage of starch);
- corn;
- carrots (contains sugar);
- beets (contains sugar);
- fructose;
- sugar and sweeteners;
- juices (except allowed);
- sugar-containing products;
- drinks with added sugar
- carbonated water (mineral and other drinks);
- Mayonnaise;
- ketchups;
- any sauce that contains a high percentage of fat.
Menu for a protein diet for 7 days
When compiling the menu of the day, the manufacturer's data on the composition of the product should be taken into account, the general data 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% curdled 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 | receipt time |
| Breakfast | No later than three hours (the countdown is done upon waking up) |
| Dinner | Before sleeping should be at least three hours |
| complex carbohydrates | Small portions in the morning - no later than 2: 00 p. m. |
| Apples (no more than two pieces) or citrus | Before lunch |
| Protein blend with non-starchy vegetables (tomato, cucumber, celery) | After 2: 00 p. m. |
Compiling a daily diet, you must follow these rules.More than thirty grams of vegetable fats in the form of flaxseed oil are not allowed.
egg diet
It is forbidden to adhere to this nutrition program in the presence of the above contraindications, as well as:
- high levels of cholesterol in the blood;
- individual intolerance to eggs.
Food is taken three times a day. An example of nutrition for one week is shown in the table:
| days | Breakfast | Dinner | Dinner |
| a | apple or grapefruit Green tea/glass Eggs / two pieces |
boiled egg / one piece Orange Boiled chicken fillet / one hundred and fifty grams |
kefir / a glass Boiled chicken fillet / one hundred grams |
| two | Orange juice / a glass Boiled eggs / two pieces |
oranges / two pieces stewed chicken fillet Coffee |
Pink grapefruit Chicken eggs / two pieces milk / a glass |
| 3 | Mineral water with lemon juice / a glass boiled eggs / two pieces |
Grapefruits / one piece Boiled beef / two hundred grams Spinach leaves / one hundred grams |
Boiled eggs / one piece kefir / glass |
| four | Omelette for three eggs salad with vegetables Green tea/glass |
Boiled fish / two hundred grams Lettuce leaves |
Grapefruits / two pieces Boiled eggs / one piece kefir / glass |
| 5 | Boiled eggs / one piece Salad with vegetables and herbs |
Orange juice/glass Boiled fish / two hundred grams Tomato / two pieces |
herbal tea/glass boiled egg / one piece |
| 6 | grapefruit juice/glass Cottage cheese / one hundred and fifty grams |
Grapefruits / 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 |
Duke's diet
User results range from one to four kilograms lost in seven days. An exemplary menu is presented in the table:
| days | Breakfast | Dinner | Snack | Dinner |
| a | protein omelette lightly salted salmon Coffee |
chicken cutlets kefir |
Cottage cheese Yogurt |
Seafood (soup, cocktail) |
| two | cottage cheese casserole Tea (herbal, green, black) |
Meatballs with beef/vegetable salad | kefir + bran | Vegetable stew with chicken dish |
| 3 | Baked cheesecakes with sour cream Coffee |
fish soup or fish broth | Apple, citrus or kiwi | Baked meat and vegetable dish |
| four | Cottage cheese kefir |
beef solyanka | Sandwich composed of lightly salted salmon and vegetables | Roll with meat and vegetables |
| 5 | Chicken fillet Apple Tea |
Baked fish/wholemeal bread | Crepe with cottage cheese and bran | Chicken cutlets / vegetable salad |
| 6 | boiled chicken egg lightly salted salmon Coffee |
Stewed Beans/Vegetable Salad | Syrniki Herbs tea |
Steamed fish fillet/coleslaw |
| 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 within this food system is presented in the table:
| days | Breakfast | Snack | Dinner | Snack | Dinner |
| a | Cottage cheese + nuts coffee+cream |
apple/only | Lentil and chicken soup | tea + jam | Curry |
| two | Omelette on squirrels Herbs tea |
orange/one | spinach soup | kefir | Chicken Nuggets |
| 3 | cottage cheese casserole coffee+milk |
Kiwi / two pieces | salmon in milk | Yogurt | egg salad |
| four | Oatmeal + fruit + honey | pomegranate/one | Soup with potatoes and sour cream | Dates/handful | Buckwheat/salad with honey and cabbage |
| 5 | Cottage cheese casserole + honey tea + jam |
Banana | Soup with fish and shrimp | Yogurt | Salad composed of proteins and carbohydrates |
| 6 | Boiled squirrels / two pieces Herbs tea |
Tangerines / two pieces | Oriental soup (eggs and pink salmon) | curdled milk | Shish kebab (turkey + vegetables) |
| 7 | rice porridge Cracker coffee + sugar |
Banana | Minestrone | Bakery products | Vareniki (potato-cabbage) |
Protein-vitamin diet
Eat at least five times a day. An exemplary menu is presented in the table:
| days | Breakfast | Snack | Dinner | Snack | Dinner |
| a | Chicken whites / two pieces | Citrus | Beef or beef / 200 grams | Pear or apple without sugar / 2 pieces | Baked chicken fillet/100 grams |
| two | Curd / 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 u. | Boiled turkey / 150 grams | salad with vegetables | Veal (grilled)/150 grams |
| four | Cheese / 40 grams | Orange / 1 pc. or apricot / 2 u. | fish fillet/200 grams | Salad with cabbage and cucumbers | Baked chicken/150 grams |
| 5 | Egg whites / 2 u. | Peach / 1 pc. or apricot / 2 u. | Cooked rabbit/200 grams | Beet and carrot salad | Fish fillet (grilled)/100 grams |
| 6 | Fried squirrels / 4 u. Cheese/10 grams |
Chicken fillet/100 grams kefir / glass |
Chicken soup Meat/150 grams |
Curd / 100 grams | Fish/200 grams |
| 7 | Fruit salad/300 grams | Apple | Vegetable salad seasoned with olive oil | fruit shake | Vegetable salad |
Protein-vegetable diet
An example menu for the week is shown in the table:
| days | breakfast, grams | Lunch, grams | Dinner, grams |
| a | Meat/150 Sauerkraut Green Tea |
Meat/150 black bread Vegetable salad |
Fish/150 Boiled potatoes beet salad |
| two | Meat/150 Carrot/150 Green Tea |
Meat/200 Banana fruit juice |
Fish/150 black bread Vegetable salad |
| 3 | Meat/150 Banana Green Tea |
Stewed Beans/200 Vegetable salad |
Meat/150 Salad: cabbage + peas |
| four | curd/100 Green Tea |
Stewed meat/150 Vegetable salad |
Meat/200 Salad: tomatoes + vegetable oil |
| 5 | kefir Cracker |
Meat/200 Tomatoes |
Fish/200 Banana fruit juice |
| 6 | curd/100 Green Tea |
Beans/200 carrot salad |
Cooked fish/150 Salad |
| 7 | Milk Cracker |
Meat/150 Vegetable salad |
Soup Meat Black bread |
Protein diet for women.
Recommendations are given in the table (numbers correspond to pieces and grams):
| days | Breakfast | Snack | Dinner | Snack | Dinner |
| a | Curd/200 Coffee |
apples/1 | Baked chicken fillet/100 Black bread |
Yogurt | Fish Vegetable salad |
| two | Yogurt | orange/1 | meat + vegetables | kefir | fish + vegetables |
| 3 | boiled eggs Tea |
Grapefruit/1 | Chicken fillet + brown rice | Yogurt | baked beef salad with vegetables |
| four | kefir Oatmeal Cookies/3 |
Banana/1 | turkey fillet | Ryazhenka | baked fish Vegetable salad |
| 5 | Curd/200 | apple/1 | baked beef black bread |
kefir | baked fish Vegetable salad |
| 6 | Tortilla | Grenade/1 | baked chicken fillet Vegetable salad |
Yogurt | Fish + baked vegetables |
| 7 | Curd/200 | Tangerines/2 | boiled beef black bread |
kefir | Baked fish + broccoli with cabbage |
Menu for pregnant women
The table shows an example of a daily menu during pregnancy (the numbers correspond to grams and pieces):
| Scenery | trimester 1 | 2 trimester | trimester 1 |
| Breakfast | Oat milk porridge + nuts Butter/10 Steamed cutlet + black bread Rosehip decoction |
Wholemeal bread + butter boiled chicken eggs/1 Rosehip decoction |
Rice pudding porridge + raisins Wholemeal bread + butter Morse |
| Snack | curd/100 apple/1 |
Ryazhenka Banana/1 |
Cheesecakes + sour cream Apple |
| Dinner | soup with chicken broth Vegetable stew/200 Baked fish fillet/1 Wholemeal bread |
Soup: cauliflower + broccoli chicken pilaf Grated carrot whole grain bread |
Cabbage Soup baked fish Salad "Vinaigrette" |
| Snack | Yogurt pears/1 |
almond/handful prunes/10 |
Yogurt pear/1 Bun |
| Dinner | omelette with vegetables Wholemeal bread or bun |
cheese casserole Vegetable salad |
Cucumber salad with herbs Braised turkey + buckwheat |
The duration of the protein diet.
The classic variation involves three types of duration in days:
- 5;
- ten;
- fourteen.
The maximum number of days is fourteen. The value suggests the presence of physical activity, with a passive lifestyle, this type of diet can lead to impaired kidney function. To reduce the load on the internal organs, it is required to consume a large amount of fluid. Exceeding the recommended duration can cause:
- increased fatigue;
- decreased mental activity;
- headache;
- urolithiasis;
- brittleness, dullness of hair rods, nail plates;
- increased dryness of the epidermis;
- swelling of the kidneys.
The reason for the damage in the form of the presented side effects of long-term adherence to the protein system requirements is imbalance, creating a load on the body. Despite the undoubted benefits of protein for the body, its prevalence in the diet can be detrimental 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 to lose weight.
Tortilla
It can be cooked in a bain-marie, microwave or slow cooker.
It is necessary to prepare the components and add to the bowl:
- raw chicken eggs / four pieces;
- milk / half a glass.
Cooking instructions:
- Beat the components with a mixer.
- Submerge in the container of the steamer.
- Cook under normal conditions for twenty minutes.
porridge
It is necessary to prepare the components and add to the bowl:
- hercules / two tablespoons;
- boiling water / half glass.
Cooking instructions:
- Combine cereal with boiling water.
- Set aside to swell for thirty minutes.
Baked Keta
It is necessary to prepare the components and add to the bowl:
- fish fillets / one piece;
- lemon juice / teaspoon;
- spices / to taste;
- hard cheese / twenty grams;
- yogurt / two tablespoons;
- tomato / one piece.
Cooking instructions:
- Wash the steak, pour over the juice, add the spices.
- Marinate for twenty minutes.
- Cut the tomato into rings.
- Put the vegetables.
- Brush the steak with yogurt.
- Put the cheese.
- Bake in a preheated oven at 180 degrees Celsius.
- Bake for thirty minutes.
meat salad
It is necessary to prepare the components and add to the bowl:
- beef / one hundred grams;
- mushrooms / one hundred grams;
- onion / to taste;
- hard cheese / fifty grams;
- olive oil / for frying;
- sour cream with a low percentage of fat content / a spoon.
Cooking instructions:
- Boil meat until ready.
- Chop the meat with a knife.
- Chop the mushrooms and onions.
- Put the mushrooms with onions in a pan and fry in olive oil.
- Grind the cheese with a grater.
- Combine meat with mushrooms, cheese, sour cream, mix.
how to get off the diet
The lost weight is given to the body by stress, but after the expiration of the period assumed by the weight loss or weight maintenance program, the transition to a normal nutrition system should be gradual. This requirement is the main one and the duration of the maintenance of the value reached in the scales depends on its fulfillment. If the next day you abruptly begin to consume most of the prohibited foods, the actions are fraught not only with a return to the original form, but also with a large set.
Exit Basics:
- the exclusion of the sugar component of beverages (tea, coffee);
- the use of minimal amounts of flour and sweet products;
- do not take too fatty foods;
- on an empty stomach a sip of water;
- porridge or low-fat cottage cheese for breakfast;
- lunch - low-fat soup, baked fish or meat (not fried);
- abstinence from potatoes (contains starch);
- small portions at least three and no more than five times during the day.
The usual components of the diet should be incorporated into the daily menu gradually. Physical exercises, relaxing procedures enhance the effect.