Protein diet for weight loss: menu for the week

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.

protein diet to lose weight

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.
benefits of a protein diet

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.
foods allowed on a protein diet

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.
protein diet menu

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 for weight loss

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.

omelet for weight loss on a protein diet

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:

  1. Beat the components with a mixer.
  2. Dip into the vaporizer container.
  3. 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:

  1. Combine cereal with boiling water.
  2. 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:

  1. Wash the steak, pour the juice, add spices.
  2. Marinate for twenty minutes.
  3. Cut the tomato into rings.
  4. Arrange the vegetable.
  5. Brush the steak with yogurt.
  6. Arrange the cheese.
  7. Place in a preheated oven at 180 degrees Celsius.
  8. 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:

  1. Cook the meat until done.
  2. Chop the meat with a knife.
  3. Chop the mushrooms and onions.
  4. Place the mushrooms with the onions in a pan and fry in the oil.
  5. Grind the cheese with a grater.
  6. 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.