Protein diet to lose weight: the menu of the week includes several foods with a higher protein content, which can lead to dysfunctions in the functioning of some organs, affect the immune system and has a series of contraindications. Nutritionists 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. Eating foods that contain sugar is strictly prohibited on this type of diet, which can lead to significant discomfort for candy lovers and affect brain activity. About which varieties there are, 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, protein compounds that the body has not processed become:
- 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 stores are reduced, due to exhaustion and, as a result, increased fatigue and reduced mental activity. Due to excessive protein intake, the body is under stress, and the measure will not lead to results without physical activity - in this case, sagging of tissues in some parts of the body may occur.
This diet acts as an express remedy for the loss of excess adipose tissue. Protein food is digested for a long time, so there is no feeling of hunger. To reduce the load on the organs, you must take a large amount of water inside, which increases in the warm season.
A 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 nutrition system involves the rapid loss of pounds without the desire to eat. Other positives:
- long saturation;
- variety in the diet;
- calories from food consumed are not limited;
- preservation of results for a long period, subject to compliance with exit rules;
- efficiency in the form of ten kilos in fourteen days.
Who is not on a high protein diet?
With obvious advantages, the power system is not without disadvantages in the form of:
- unbalanced diet;
- significant load on organs;
- loss of minerals (excreted with urine);
- lack of vitamins, minerals and nutrients;
- refusal of sweets, flour products (creates discomfort for lovers);
- obligatory physical activity is required - without it, the body will be harmed.
Due to existing shortcomings, the program has several 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 lot of protein in some cases can be fatal, so you should first consult a nutritionist, therapists for contraindications.
Types of protein diets
This type of food combines a series of diets that have been developed by different nutritionists, the difference is in duration and rules:
- according to Dukan(staged, it has several 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, doesn't make you hungry, needs to eat five times, needs to count calories, needs to eat simple carbohydrates);
- Kremlin view(assumes score - 1=1 gram of carbohydrates/100 grams of this product - and vegetable days);
- according to Atkins(low carbohydrate system, the use of cheeses, meats, 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 suit | pros | cons |
| dukan | For all | No need to count calories and limit 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 is not allowed | Weight loss is slow, low metabolic rate, contraindicated in children, adolescents, pregnant women, with heavy physical work and the presence of chronic diseases. |
| Kremlin | People who are overweight | 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 all | Fast and effective weight loss, promotes better functioning of kidneys and other organs | It is forbidden to consume too many essential foods |
| magi | For all | Menu auto-selection, simple rules, no age restrictions | It is necessary to consume a greater 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 subsequent 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, avoiding sugar and salt, eating in excess 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 proteins and fats 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 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 daily menu. The list includes (name/example):
- lean poultry/chicken, turkey;
- rabbit meat;
- calf;
- lean meat;
- offal / liver (contains vitamins and minerals in the chemical composition);
- lean fish/tilapia;
- salad;
- parsley;
- cilantro;
- dill;
- vegetables / cucumber, tomato, onion, zucchini;
- protein from a chicken or quail egg;
- fruit and juice/apple crops, citrus;
- rice porridge, buckwheat, oats (no more than one hundred and sixty grams / day);
- bread (maximum sixty grams/day);
- tea;
- natural coffee;
- it's still mineral water;
- low-fat dairy products of natural origin in the classic version / milk, kefir, yogurt, cottage cheese;
- spices / black, red pepper;
- sauces / soy, etc.
Perhaps using 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 packaging 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 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);
- products containing sugar;
- drinks with added sugar
- carbonated water (mineral and other types of drinks);
- Mayo;
- ketchups;
- any sauces that contain 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 must be taken into account, general data are provided in the list(name/kilocalories/protein/fat/carbs):
- 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;
- sole / 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% buttermilk / 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.
Usage recommendations are given in the table:
| Product/Group/Period | time of receipt |
| Breakfast | No later than three hours (the countdown is done upon waking up) |
| Dinner | Before bed should be at least three hours |
| complex carbohydrates | Small portions in the morning - no later than 14: 00 |
| Apples (no more than two pieces) or citrus fruits | Before lunch |
| Protein combination with non-starchy vegetables (tomatoes, cucumbers, celery) | After 14: 00 |
When compiling a daily diet, you must follow these rules.No more than thirty grams of vegetable fats in the form of linseed oil are allowed.
egg diet
It is prohibited to adhere to this nutrition program in the presence of the above contraindications, as well as:
- high blood cholesterol levels;
- individual intolerance to eggs.
Food is eaten three times a day. An example of nutrition for a week is shown in the table:
| days | Breakfast | Dinner | Dinner |
| 1 | apple or grapefruit green tea/cup Eggs / two pieces |
boiled egg / one piece Orange Cooked chicken fillet / one hundred and fifty grams |
Kefir / a glass Cooked chicken fillet / one hundred grams |
| two | Orange juice / a glass Boiled eggs / two pieces |
oranges / two piece Stewed chicken fillet Coffee |
Grapefruit Chicken eggs / two pieces milk / a glass |
| 3 | Mineral water with lemon juice/a glass boiled eggs / two pieces |
Grapefruits / one piece Cooked meat / two hundred grams Spinach leaves / one hundred grams |
Boiled Eggs / one piece kefir / glass |
| four | Omelet for three eggs salad with greens green tea/cup |
Cooked 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 Cooked 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 |
Grapefruits / two pieces Meat / one hundred grams |
Unlimited water or herbal tea |
| 7 | grapefruit/half Boiled eggs / two pieces |
orange/one Cooked turkey fillet / two hundred grams Cooked vegetables / two hundred grams |
Unlimited water or herbal tea |
Ducan's Diet
User results range from one to four pounds lost in seven days. An exemplary menu is presented in the table:
| days | Breakfast | Dinner | Lunch | Dinner |
| 1 | protein omelet lightly salted salmon Coffee |
chicken chops kefir |
Cottage cheese Yogurt |
Seafood platter (soup, cocktail) |
| two | cottage cheese casserole Tea (herbal, green, black) |
Meatballs with veal/vegetable salad | kefir + bran | Vegetable stew with chicken dish |
| 3 | Baked Cheesecakes with Sour Cream Coffee |
Fish soup or fish soup | Apple, citrus or kiwi | Roasted dish of meat and vegetables |
| four | Cottage cheese kefir |
Solyanka meat | Sandwich consisting of lightly salted salmon and greens | Roll with meat and vegetables |
| 5 | chicken fillet Litter Tea |
Baked fish/wholemeal bread | Pancake 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 Steak / Coleslaw |
| 7 | Fried eggs with meat Coffee |
Beef Soup With Vegetables | Apple, citrus or kiwi Cheese |
Roasted fish/vegetables Red wine |
Protein-carb diet for weight loss
An approximate menu for a week within this food system is presented in the table:
| days | Breakfast | Lunch | Dinner | Lunch | Dinner |
| 1 | Cottage cheese + dried fruit coffee + cream |
apple/single | Chowder with lentils and chicken | tea + jam | Curry |
| two | squirrel omelet Herbs tea |
orange/one | spinach soup | kefir | Chicken nuggets |
| 3 | cottage cheese casserole coffee + milk |
Kiwi / two pieces | milk salmon | Yogurt | Egg Salad |
| four | Oatmeal + fruit + honey | pomegranate/one | Soup with potatoes and sour cream | dates/handful | Buckwheat/Honey and Cabbage Salad |
| 5 | Cottage cheese + honey casserole tea + jam |
Banana | Soup with fish and shrimp | Yogurt | Salad composed of proteins and carbohydrates |
| 6 | Cooked Squirrels / Two Piece Herbs tea |
Tangerines / two pieces | Oriental soup (egg and pink salmon) | curdled milk | Shish kebab (turkey + vegetables) |
| 7 | rice porridge Cookie coffee + sugar |
Banana | Thick vegetable and noodle soup | Bakery products | Vareniki (Cabbage Potato) |
Protein-Vitamin Diet
Eat at least five times a day. An exemplary menu is presented in the table:
| days | Breakfast | Lunch | Dinner | Lunch | Dinner |
| 1 | Chicken whites / two pieces | citrus | Veal or beef / 200 grams | Pear or apple without sugar / 2 pieces | Roasted chicken fillet/100 grams |
| two | Curd / 100 grams | Kiwi / one piece | Baked fish/200 grams | Plum or pear / two pieces | Cooked chicken fillet / 150 grams |
| 3 | Low-fat cheese / 50 grams | Peach / 2 pcs. or apricot / 2 pcs. | Cooked turkey / 150 grams | salad with vegetables | Meat (grilled)/150 grams |
| four | Cheese / 40 grams | Orange / 1 pc. or apricot / 2 pcs. | Fish fillet/200 grams | Salad with cabbage and cucumber | Roast chicken/150 grams |
| 5 | Egg whites / 2 pcs. | Peach / 1 pc. or apricot / 2 pcs. | Cooked rabbit/200 grams | Beet 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 | Litter | Vegetable salad with olive oil | fruit smoothie | vegetable salad |
vegetable protein diet
An example menu for the week is shown in the table:
| days | breakfast, grams | lunch, grams | dinner, grams |
| 1 | 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 |
Cooked beans/200 vegetable salad |
Meat / 150 Salad: cabbage + peas |
| four | Curd / 100 Green tea |
Stewed meat / 150 vegetable salad |
Meat / 200 Salad: tomato + vegetable oil |
| 5 | kefir Cookie |
Meat / 200 tomatoes |
fish/200 Banana fruit juice |
| 6 | Curd / 100 Green tea |
beans/200 carrot salad |
Cooked fish/150 Salad |
| 7 | Milk Cookie |
Meat / 150 vegetable salad |
Soup Me at Black bread |
protein diet for women
Recommendations are given in the table (numbers correspond to pieces and grams):
| days | Breakfast | Lunch | Dinner | Lunch | Dinner |
| 1 | Curd / 200 Coffee |
apples/1 | Roasted 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 | Roast beef salad with vegetables |
| four | kefir Oatmeal Cookies/3 |
banana/1 | turkey fillet | Ryazhenka | baked fish vegetable salad |
| 5 | Curd / 200 | apple/1 | Roast beef Black bread |
kefir | baked fish vegetable salad |
| 6 | Omelet | pomegranate/1 | roasted chicken fillet vegetable salad |
Yogurt | Fish + roasted vegetables |
| 7 | Curd / 200 | Tangerines/2 | cooked meat Black bread |
kefir | Baked fish + broccoli cabbage |
Menu for pregnant women
An example of a daily menu during pregnancy is shown in the table (the numbers correspond to grams and pieces):
| Stage | quarter 1 | 2 quarter | quarter 1 |
| Breakfast | Oat milk porridge + dried fruit butter / 10 Steam chop + black bread Rosehip decoction |
Wholemeal bread + butter Boiled chicken eggs/1 Rosehip decoction |
Rice porridge with milk + raisins Wholemeal bread + butter morse |
| Lunch | Curd / 100 apple/1 |
Ryazhenka banana/1 |
Cheesecake + sour cream Litter |
| Dinner | Soup with chicken broth Vegetable broth / 200 Baked fish steak/1 Whole grain bread |
Soup: cauliflower + broccoli chicken pilaf Grated carrot Whole grain bread |
cabbage soup baked fish Salad "Vinegar" |
| Lunch | Yogurt pears/1 |
almond/handful plums/10 |
Yogurt pear/1 Bread |
| Dinner | omelet with vegetables Wholemeal bread or bread |
cheese casserole vegetable salad |
cucumber salad with herbs Roast 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 Organs internal organs, it is necessary to consume a large amount of fluid. Exceeding the recommended duration can cause:
- increased fatigue;
- decreased mental activity;
- headache;
- urolithiasis;
- fragility, lack of shine of the hair shafts, nail plates;
- increased dryness of the epidermis;
- kidney swelling.
The reason for the harm in the form of side effects presented from long-term adherence to the requirements of the protein system is imbalance, creating a burden on the body. Despite the indisputable 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 withdraw from this program and not repeat it throughout the year.
Protein diet recipes for weight loss
Omelet
You can cook 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.
- Dip into the vaporizer container.
- Cook under normal conditions for twenty minutes.
oatmeal
It is necessary to prepare the components and add to the bowl:
- hercules / two tablespoons;
- boiling water / half a glass.
Cooking instructions:
- Combine cereal with boiling water.
- Set aside to swell for thirty minutes.
roasted keta
It is necessary to prepare the components and add 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, add spices.
- Marinate for twenty minutes.
- Cut the tomato into rings.
- Arrange the vegetable.
- Brush the steak with yogurt.
- Arrange the cheese.
- Place 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;
- oil / for frying;
- low-fat sour cream / one scoop.
Cooking instructions:
- Cook the meat until done.
- Chop the meat with a knife.
- Chop the mushrooms and onions.
- Place the mushrooms with the onions in a pan and fry in the oil.
- Grind the cheese with a grater.
- Combine the meat with mushrooms, cheese, sour cream, mix.
how to get off the diet
The weight lost is given to the body by stress, but after the period assumed by the weight loss or maintenance program is over, the transition to a normal nutrition system should be gradual. This requirement is the main one and the duration of maintenance of the value reached on the scale depends on compliance. If the next day you abruptly start consuming most of the forbidden foods, the actions are replete not only with a return to the original form, but also with a large set.
Exit Basics:
- the exclusion of the sugar component from beverages (tea, coffee);
- the use of minimal amounts of flour and sweet products;
- do not eat very fatty foods;
- on an empty stomach, a sip of water;
- oatmeal or low-fat cottage cheese for breakfast;
- lunch - low-fat soup, baked fish or meat (not fried);
- potato abstinence (contains starch);
- small portions at least three and no more than five times during the day.
The usual components of the diet should be added to the daily menu slowly. Physical exercises, relaxing procedures enhance the effect.