Protein diet for weight loss: the menu of the week includes various foods with the highest protein content, which can lead to malfunctions in the functioning of some organs, affect the immune system and have a number of contraindications. Dietitians recommend this method for 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 gives serious results and is suitable for those who cannot refuse fish and meat dishes. Eating sugar-containing foods is strictly prohibited in this type of diet, which can lead to significant discomfort for sweets lovers and affect brain activity. On what varieties exist, the positive and negative points, menus and information are given in the following text.
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 become:
- glucose;
- Fat.
They are deposited in the body and lead to an increase not in muscles, but in fat mass. The body produces more sweat and urine, which leads to dehydration. Carbohydrates do not enter, so energy reserves are reduced, as a result of which exhaustion occurs and, as a result, increased fatigue and reduced mental activity. Due to excessive protein intake, the body is under stress, and the measurement will not lead to results without physical activity: in this case, relaxation of the tissues may occur in some parts of the body.
This diet acts as a quick remedy for the loss of excess fat tissue. Protein food is digested for a long time, so there is no feeling of hunger. To reduce the load on the organs, you should take a large amount of water inside, which increases in the warm season.
Lack of carbohydrates can lead to impaired 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 system of nutrition involves the rapid loss of kilograms without the desire to eat. Other positives:
- long saturation;
- variety in the diet;
- the calories for the food consumed are not limited;
- long-term preservation of results, subject to compliance with exit rules;
- efficiency in the form of ten kilograms in fourteen days.
Who does not follow a high protein diet?
With obvious advantages, the power supply system is not without drawbacks in the form of:
- unbalanced diet;
- significant load on the organs;
- loss of minerals (excreted with urine);
- lack of vitamins, minerals and nutrients;
- refusal of sweet and starchy products (creates discomfort for lovers);
- mandatory physical activity is required - without it, the body will be damaged.
Due to the existing shortcomings, the program has a number of contraindications:
- period of pregnancy;
- childhood;
- age over sixty (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 a dietician, therapists for contraindications.
Types of protein diets
This type of food combines a number of diets that have been developed by different nutritionists, the difference lies in the duration and rules:
- according to Dukan(staging, has a number of requirements, calorie counting is not necessary, it is necessary to consume a small amount of salt and avoid thirst);
- according to Malysheva(lasts twenty-eight days, does not allow hunger, you have to eat five times, you have to count calories, you have to eat simple carbohydrates);
- View of the Kremlin(assumes score - 1 = 1 gram of carbohydrates / 100 grams of this product - and plant 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: eggs and cottage cheese, you need to count calories).
The positive and negative sides of each type are shown in the table:
| First name | Who will fit | professionals | Disadvantages |
| Dukan | For everyone | There is no need to count calories and restrict your 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, overeating are not allowed | Weight loss is slow, with a low metabolic rate, contraindicated in children, adolescents, pregnant women, with intense physical work and the presence of chronic diseases |
| Kremlin | Overweight people | Significant weight loss while maintaining psychological comfort | Reduced mental activity, not suitable for sweets lovers, unacceptable for diseases of the kidneys, heart, gastrointestinal tract, pregnancy |
| Atkins | For everyone | Fast and effective weight loss, promotes better functioning of the kidneys and other organs | It is forbidden to consume many essential foods |
| Maggi | For everyone | Self-selection of the menu, simple rules, no age limit | It is necessary 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 early stages. To improve the functioning 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 again.
The Malysheva program provides a long-term weight loss system that leads to long-term results. Basic principles: take at least two liters or ten glasses of water during the day, avoiding sugar and salt, it is not allowed to eat too much.
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 proteins and fats are not limited in the quantity consumed.
There is also a classic version:
- five days;
- ten days;
- fourteen days.
Approved products
There are two requirements for food items that can be consumed as part of a protein diet:
- high protein content;
- low concentration of fat component.
Only materials that meet these requirements can serve as ingredients for the preparation of the menu of the day. The list includes (name / example):
- poultry / lean chicken, turkey;
- rabbit meat;
- veal;
- lean beef;
- offal / liver (contains vitamins and minerals in the chemical composition);
- lean fish / tilapia;
- salad;
- parsley;
- coriander;
- dill;
- vegetables / cucumber, tomato, onion, zucchini;
- protein from a chicken or quail egg;
- fruit crops and juices / apple, citrus;
- rice porridge, buckwheat, oats (no more than one hundred and sixty grams / day);
- bread (maximum sixty grams / day);
- You;
- natural coffee;
- natural mineral water;
- lean dairy products of natural origin in the classic version / milk, kefir, yogurt, ricotta;
- seasonings / black, red pepper;
- sauces / soy, etc.
Perhaps the use of apple cider vinegar, seafood, tofu, low-fat cheese.
Nutritional value is not an indicator for determining the suitability of a component; one should focus on the amount of carbohydrates and fat components. When calculating the amount of protein, food package data provided by manufacturers should be used as a source of information.
Prohibited products
The following list can help identify the suitability of foods, which includes:
- pork, fish with a high percentage of fat;
- pasta;
- bakery products;
- all types of cereals, in addition to those indicated in the permitted list;
- fruit crops (only apples and citrus fruits are allowed) (bananas not recommended);
- potatoes (high percentage of starch);
- Corn;
- carrots (contains sugar);
- beets (contains sugar);
- fructose;
- sugar and sweeteners;
- juices (except allowed);
- products containing sugar;
- drinks with added sugar
- carbonated water (mineral and other types of drinks);
- Mayonnaise;
- Ketchup;
- any sauces containing a high percentage of fat.
Menu for a protein diet for 7 days
When compiling the menu of the day, it is necessary to take into account the manufacturer's data on the composition of the product, general data is given in the list(name / kilocalories / proteins / fats / 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 ricotta / 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 | Time of receipt |
| Breakfast | No later than three hours (the countdown is performed upon awakening) |
| Dinner | It should be at least three hours before sleep |
| Complex carbohydrates | Small portions in the morning - no later than 2pm |
| Apples (no more than two pieces) or citrus fruits | Before lunch |
| Combination of proteins with non-starchy vegetables (tomato, cucumber, celery) | After 2pm |
When compiling a daily diet, it is necessary to follow these rules.No more than thirty grams of vegetable fats in the form of linseed oil are allowed.
egg diet
It is forbidden to adhere to this nutritional program in the presence of the above contraindications, as well as:
- high blood cholesterol levels;
- individual intolerance to eggs.
Food is taken three times a day. An example of nutrition for a week is shown in the table:
| days | Breakfast | Dinner | Dinner |
| one | 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 |
| 2 | Orange juice / a glass Boiled eggs / two pieces |
oranges / two pieces Stewed chicken fillet Coffee |
Grape 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 Vegetable salad Green tea / glass |
Boiled fish / two hundred grams lettuce leaves |
Grapefruits / two pieces Boiled eggs / one piece Kefir / glass |
| 5 | Boiled eggs / one piece Vegetable and herb salad |
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 teas |
| 7 | grapefruit / half Boiled eggs / two pieces |
orange / one Boiled turkey fillet / two hundred grams Boiled vegetables / two hundred grams |
Unlimited water or herbal teas |
Ducan'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 |
| one | Protein omelette Lightly salted salmon Coffee |
Chicken cutlets Kefir |
Cottage cheese Yogurt |
Seafood dish (soup, cocktail) |
| 2 | Cottage cheese casserole Tea (herbal, green, black) |
Meatballs with veal / vegetable salad | Kefir + bran | Vegetable stew with chicken dish |
| 3 | Baked cheesecake with sour cream Coffee |
Fish soup or fish soup | Apple, citrus or kiwi | Baked dish of meat and vegetables |
| four | Cottage cheese Kefir |
Solyanka of meat | Sandwich consisting of lightly salted salmon and vegetables | Roll with meat and vegetables |
| 5 | Chicken fillet Apple You |
Baked fish / wholemeal bread | Pancakes with cottage cheese and bran | Chicken cutlets / vegetable salad |
| 6 | Boiled chicken egg Lightly salted salmon Coffee |
Stewed Beans / Vegetable Salad | Syrniki Herbal tea |
Steamed fish steak / coleslaw |
| 7 | Fried eggs with meat Coffee |
Meat soup with vegetables | Apple, citrus or kiwi Cheese |
Baked fish / vegetables Red wine |
Protein and 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 |
| one | Ricotta + dried fruit Coffee + cream |
apple / single | Lentil and chicken soup | Tea + jam | Curry |
| 2 | Squirrel omelette Herbal tea |
orange / one | spinach soup | Kefir | chicken nuggets |
| 3 | Cottage cheese casserole Coffee + milk |
Kiwi / two pieces | Salmon with 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 | Fish and shrimp soup | Yogurt | Salad consisting of proteins and carbohydrates |
| 6 | Boiled squirrels / two pieces Herbal tea |
Mandarins / two pieces | Oriental soup (from eggs and pink salmon) | curdled milk | Shish kebab (turkey + vegetables) |
| 7 | rice polenta Cookie 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 |
| one | Chicken whites / two pieces | Citrus fruits | Veal or beef / 200 grams | Unsweetened pear or apple / 2 pcs | Baked chicken fillet / 100 grams |
| 2 | 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 pcs. | Boiled turkey / 150 grams | Vegetable salad | Beef (grilled) / 150 grams |
| four | Cheese / 40 grams | Orange / 1 pc. or apricot / 2 pcs. | Fish fillet / 200 grams | Salad with cabbage and cucumbers | Baked chicken / 150 grams |
| 5 | Egg whites / 2 pcs. | Peach / 1 pc. or apricot / 2 pcs. | Boiled rabbit / 200 grams | Beetroot and carrot salad | Fish fillet (grilled) / 100 grams |
| 6 | Fried squirrels / 4 pcs. Cheese / 10 grams |
Chicken fillet / 100 grams Kefir / glass |
Chicken broth Meat / 150 grams |
Curd / 100 grams | Fish / 200 grams |
| 7 | Fruit salad / 300 grams | Apple | Vegetable salad dressed with olive oil | fruit milkshake | Vegetable salad |
Protein-vegetable diet
The table shows a sample menu for the week:
| days | Breakfast, grams | Lunch, grams | Dinner, grams |
| one | Meat / 150 sauerkraut Green tea |
Meat / 150 Black bread Vegetable salad |
Fish / 150 Boiled potatoes beetroot salad |
| 2 | 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 Cookie |
Meat / 200 Tomatoes |
Fish / 200 Banana fruit juice |
| 6 | Curd / 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
The recommendations are given in the table (the numbers correspond to pieces and grams):
| days | Breakfast | Snack | Dinner | Snack | Dinner |
| one | Curd / 200 Coffee |
Apples / 1 | Baked chicken fillet / 100 Black bread |
Yogurt | Fish Vegetable salad |
| 2 | Yogurt | Orange / 1 | Beef + vegetables | Kefir | Fish + vegetables |
| 3 | hard-boiled eggs You |
Grapefruit / 1 | Chicken fillet + brown rice | Yogurt | Beef in the oven Vegetable salad |
| four | Kefir Oatmeal cookies / 3 |
Banana / 1 | Turkey fillet | Riazhenka | cooked fish Vegetable salad |
| 5 | Curd / 200 | Apple / 1 | Beef in the oven Black bread |
Kefir | cooked fish Vegetable salad |
| 6 | Omelette | Pomegranate / 1 | Baked chicken fillet Vegetable salad |
Yogurt | Baked fish + vegetables |
| 7 | Curd / 200 | Mandarins / 2 | Boiled beef Black bread |
Kefir | Baked fish + cabbage broccoli |
Menu for pregnant women
The table shows an example of a daily menu during pregnancy (the numbers correspond to grams and pieces):
| Stage | quarter 1 | 2nd quarter | quarter 1 |
| Breakfast | Oatmeal milk porridge + dried fruit Butter / 10 Steamed cutlet + black bread Rosehip decoction |
Wholemeal bread + butter Hard-boiled chicken eggs / 1 Rosehip decoction |
Rice porridge with milk + raisins Wholemeal bread + butter Morse |
| Snack | Curd / 100 Apple / 1 |
Riazhenka Banana / 1 |
Cheesecake + sour cream Apple |
| Dinner | Soup with chicken broth Vegetable stew / 200 Baked fish steak / 1 Wholemeal flour bread |
Soup: cauliflower + broccoli Chicken pilaf Grated carrot Whole grain bread |
Cabbage soup cooked fish "Vinaigrette" salad |
| Snack | Yogurt pears / 1 |
Almond / handful Plums / 10 |
Yogurt pear / 1 Sandwich |
| Dinner | Omelette with vegetables Wholemeal bread or sandwich |
Cheese casserole Vegetable salad |
Cucumber salad with herbs Braised turkey + buckwheat |
The duration of the protein diet
The classic variant provides 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 reduced kidney function. To reduce the load on the internal organs, it is necessary to consume a large amount of liquid. Exceeding the recommended duration can result in:
- increased fatigue;
- decrease in mental activity;
- headache;
- urolithiasis;
- brittleness, lack of shine of the hair rods, nails;
- 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 requirements of the protein system is imbalance, which creates a load on the body. Despite the undoubted benefits of proteins for the body, their prevalence 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 throughout the year.
Protein diet recipes for weight loss
Omelette
You can cook in a double boiler, microwave or slow cooker.
It is necessary to prepare the components and add to the bowl:
- raw chicken eggs / four pieces;
- milk / half glass.
Cooking instructions:
- Beat the components with a mixer.
- Immerse in the steamer container.
- Cook under normal conditions for twenty minutes.
oat porridge
It is necessary to prepare the components and add to the bowl:
- hercules / two tablespoons;
- boiling water / half a glass.
Cooking instructions:
- Combine the cereals with boiling water.
- Set aside to inflate for thirty minutes.
Keta in the oven
It is necessary to prepare the components and add to the bowl:
- fish steaks / one piece;
- lemon juice / tsp;
- spices / to taste;
- hard cheese / twenty grams;
- yogurt / two tablespoons;
- tomato / one piece.
Cooking instructions:
- Wash the steak, pour the juice over it, add the spices.
- Marinate for twenty minutes.
- Cut the tomato into rings.
- Arrange the vegetables.
- Brush the steak with yogurt.
- Roll out the cheese.
- Place in a preheated oven at 180 degrees Celsius.
- Cook for thirty minutes.
meat salad
It is necessary to prepare the components and add to the bowl:
- beef / hundred grams;
- champignon / one hundred grams;
- onion / to taste;
- hard cheese / fifty grams;
- olive oil / for frying;
- low-fat sour cream / one tablespoon.
Cooking instructions:
- Boil the meat until cooked.
- Chop the meat with a knife.
- Chop mushrooms and onions.
- Put the mushrooms with onions in a pan and fry in olive oil.
- Grind the cheese with a grater.
- Combine the beef with mushrooms, cheese, sour cream, mix.
How to get out of the diet
Weight loss 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 holding the achieved value on the scale depends on compliance. If the next day you abruptly begin to consume most of the forbidden foods, the actions are filled not only with a return to the original form, but also with a large set.
Basic exit principles:
- the exclusion of the sugar component from drinks (tea, coffee);
- the use of minimal quantities of flour and sweet products;
- do not eat too fatty foods;
- on an empty stomach a sip of water;
- low-fat oatmeal or cottage cheese porridge for breakfast;
- lunch - lean 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 need to be slowly added to the daily menu. Physical exercises, relaxing procedures enhance the effect.