Protein diet for weight loss: the menu for this week includes a variety of foods with the highest protein content, which can cause damage in the function of several organs, affect the immune system and have several contraindications. Dietitians recommend this method to lose extra weight or gain muscle mass only for healthy people and not more than once a year.
A strong blow to the body requires several months of recovery, but it gives serious results and is suitable for those who cannot refuse fish and meat dishes. Eating foods containing sugar is strictly prohibited on this type of diet, which can cause significant discomfort for sweet lovers and affect brain activity. About the types that exist, positive and negative points, menus and information are given in the text below.
Protein diet: principles of action
The principle is as follows:
- increase the amount of protein used;
- carbohydrates are reduced to a minimum.
With food, protein compounds that the body has not yet processed 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 go inside, therefore, energy reserves are reduced, as a result fatigue occurs and, as a result, increased fatigue and reduced mental activity. Due to excessive protein intake, the body is under stress, and the move will not lead to results without physical activity - in this case, sagging tissue may occur in some parts of the body.
This diet acts as an express remedy for losing 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 should take a large amount of water inside, which increases in summer.
A lack of carbohydrates can affect the 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 diet system involves rapid weight loss without the desire to eat. Other positives:
- long saturation;
- diversity in diet;
- calories for food taken are not limited;
- preservation of results in a long period, 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 system is not without disadvantages in the form of:
- unbalanced diet;
- significant burden on organs;
- loss of minerals (excreted with urine);
- lack of vitamins, minerals and nutrients;
- rejection of sweet products, flour (creates discomfort for lovers);
- physical activity is mandatory - without this, the body will be injured.
Due to the existing shortcomings, this program has several contraindications:
- pregnancy period;
- childhood;
- age over sixty years (probability of thrombosis);
- kidney disease, 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 dietitian, therapist for contraindications.
Type of protein diet
This type of food combines several diets that have been developed by different nutritionists, the difference lies in the duration and rules:
- according to Dukan(staged, has several needs, calorie counting is not required, needs to consume a reduced amount of salt and avoid thirst);
- according to Malysheva(lasts for 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(assume scoring - 1=1 gram of carbohydrates/100 grams of this product - and vegetable day);
- according to Atkins(low-carb system, the use of cheese, meat, dairy products is prohibited);
- by Maggie(three times 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:
| Name | Who will be suitable | benefit | Minus |
| Dukan | For everyone | No need to count calories and restrict diets | Contraindicated in diseases of the central nervous system |
| Malysheva | Those who want to improve their health and lose weight permanently | Long-lasting results, moderation, 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 | Decreased mental activity, not suitable for sweets lovers, not acceptable for diseases of the kidneys, heart, gastrointestinal tract, pregnancy |
| Atkins | For everyone | Fast and effective weight loss, promoting better kidney and other organ function | It is forbidden to take a lot of important foods |
| Maggie | For everyone | Self-selection of the menu, simple rules, no age restrictions | 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 function of the digestive system, the diet is supplemented with bran. In the next stage, the body continues to lose weight, but foods containing carbohydrates begin to return to the menu again.
Malysheva's program involves 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, avoid sugar and salt, overeating is not allowed.
The Atkins system incorporates the following requirements:
- the amount of meat, fish should be equal to vegetables, fruits;
- the amount of carbohydrates is reduced;
- foods containing protein and containing fat are not limited in the amount taken.
There is also a classic version:
- five days;
- ten days;
- fourteen days.
Approved Products
There are two requirements for food products that are allowed to be consumed as part of a protein diet:
- high protein content;
- low concentration of fat components.
Only ingredients that meet these requirements can serve as ingredients for the preparation of the daily menu. The list includes (name/example):
- lean chicken/chicken, turkey;
- rabbit meat;
- calf;
- lean beef;
- offal / liver (contains vitamins and minerals in the chemical composition);
- lean fish / tilapia;
- salads;
- parsley;
- cilantro;
- dill;
- vegetables / cucumbers, tomatoes, onions, zucchini;
- chicken or quail egg protein;
- fruit and juice crops/apples, citrus;
- porridge from rice, buckwheat, oats (not more than one hundred and sixty grams / day);
- bread (maximum sixty grams / day);
- tea;
- natural coffee;
- still mineral water;
- low-fat dairy products of natural origin in the classic version / milk, kefir, yogurt, cottage cheese;
- spices / black, red pepper;
- sauce / 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; one should focus on the amount of carbohydrate and fat components. When calculating the amount of protein, data from the food package provided by the manufacturer should be used as a source of information.
Prohibited Products
The following list may assist in identifying food suitability, which includes:
- pork, fish with a high percentage of fat;
- pasta;
- Bakery products;
- all types of cereals, in addition to those shown in the permitted list;
- fruit crops (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;
- juice (unless permitted);
- products containing sugar;
- drinks with added sugar
- carbonated water (mineral and other types of drinks);
- mayonnaise;
- tomato sauce;
- any sauce that contains a high percentage of fat.
Menu for a protein diet for 7 days
When compiling the menu for the day, one should 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 filling / 110 / 23. 1 / 1. 2 / -;
- egg filling / 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/-;
- one percent kefir / 40 / 2. 8 / 1. 0 / 4. 0;
- one percent milk / 41 / 3. 3 / 1. 0 / 4. 8;
- 1% condensed 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.
Recommended use is given in the table:
| Product/Group/Period | Reception time |
| Breakfast | No later than three hours (countdown is made upon waking) |
| dinner | Before going to bed should be at least three hours |
| Complex carbohydrates | Small portions in the morning - no later than 14: 00 |
| Apple (no more than two pieces) or citrus fruit | Before lunch |
| A combination of protein with non-starchy vegetables (tomatoes, cucumbers, celery) | After 14: 00 |
When compiling a daily diet, you should follow these rules.No more than thirty grams of vegetable fat in the form of linseed oil is allowed.
egg diet
It is forbidden to adhere to this nutritional program in the presence of the above contraindications, as well as:
- high cholesterol levels in the blood;
- individual intolerance to eggs.
Food is taken three times a day. An example of nutrition for a week is shown in the table:
| day | Breakfast | dinner | dinner |
| one | apple or grapefruit Green tea/glass Egg / two pieces |
boiled egg / piece Orange Boiled chicken filling / one hundred and fifty grams |
Kefir / one glass Boiled chicken filling / one hundred grams |
| 2 | Orange juice / one glass Boiled eggs / two pieces |
orange / two pieces Boiled chicken fillet Coffee |
grapefruit Chicken eggs / two pieces Milk / one glass |
| 3 | Mineral water with lemon juice / one glass boiled egg / two pieces |
Grapefruit / piece Boiled beef / two hundred grams Spinach leaves / one hundred grams |
Boiled egg / piece Kefir / glass |
| four | Omelet for three eggs Salad with vegetables Green tea/glass |
Boiled fish / two hundred grams salad leaves |
Grapefruit / two pieces Boiled egg / piece Kefir / glass |
| 5 | Boiled egg / piece Salad with vegetables and herbs |
Orange juice/glass Boiled fish / two hundred grams Tomatoes / two pieces |
Herbal tea/glass boiled egg / piece |
| 6 | grapefruit juice/glass Cottage cheese / one hundred and fifty grams |
Grapefruit / two pieces Beef / one 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 |
Ducan Diet
User results range from one to four kilograms lost in seven days. An example menu is presented in the table:
| day | Breakfast | dinner | Snack | dinner |
| one | Protein omelette Slightly salted salmon Coffee |
Chicken pieces Kefir |
Cottage cheese Yogurt |
Seafood platter (soup, cocktail) |
| 2 | Cottage cheese casserole Tea (herbal, green, black) |
Meatballs with beef/vegetable salad | Kefir + bran | Vegetable stew with chicken plate |
| 3 | Baked cheesecake with sour cream Coffee |
Fish soup or fish soup | Apple, citrus or kiwi | Baked meat and vegetable dishes |
| four | Cottage cheese Kefir |
Meat solyanka | A sandwich consisting of salmon and lightly salted vegetables | Roll with meat and vegetables |
| 5 | Fillets Apple tea |
Baked fish/whole grain bread | Pancakes with cottage cheese and bran | Chicken pieces / vegetable salad |
| 6 | Boiled chicken eggs Lightly salted salmon Coffee |
Boiled Beans/Vegetables | Syrniki Herbal tea |
Steamed fish steak/cabbage salad |
| 7 | Fried eggs with meat Coffee |
Meat soup with vegetables | Apple, citrus or kiwi Cheese |
Grilled 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:
| day | Breakfast | Snack | dinner | Snack | dinner |
| one | Cottage cheese + dried fruits Coffee + cream |
apple / single | Chowder with lentils and chicken | 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 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 | A salad consisting of protein and carbohydrates |
| 6 | Boiled squirrel / two pieces Herbal tea |
Tangerine / two pieces | Oriental soup (from eggs and pink salmon) | condensed milk | Shish kebab (turkey + vegetables) |
| 7 | porridge Cookies 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:
| day | Breakfast | Snack | dinner | Snack | dinner |
| one | Chicken white / two pieces | Citrus | Beef or veal / 200 grams | Unsweetened pear or apple / 2 pieces | Grilled chicken filling/100 grams |
| 2 | Curd / 100 grams | Kiwi / piece | Grilled fish/200 grams | Plum or pear / two pieces | Boiled chicken filling / 150 grams |
| 3 | Low-fat cheese / 50 grams | peaches / 2 pcs. or apricots / 2 pcs. | Boiled turkey / 150 grams | Salad with vegetables | Beef (grilled)/150 grams |
| four | Cheese / 40 grams | Orange / 1 pc. or apricots / 2 pcs. | Fish filling / 200 grams | Salad with cabbage and cucumber | Baked chicken/150 grams |
| 5 | Egg white / 2 pcs. | peach / 1 pc. or apricots / 2 pcs. | Boiled rabbit/200 grams | Beet-carrot salad | Fillet of fish (baked)/100 grams |
| 6 | Fried squirrel / 4 pieces. Cheese/10 grams |
Chicken filling/100 grams Kefir / glass |
Chicken bouillon Meat/150 grams |
Curd / 100 grams | Fish / 200 grams |
| 7 | Fruit salad/300 grams | Apple | Vegetable salad dressed with olive oil | fruit smoothies | Vegetable salad |
Protein-vegetable diet
An example of the menu for this week is shown in the table:
| day | 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 Carrots/150 Green tea |
Meat/200 banana fruit juice |
Fish/150 Black bread Vegetable Salad |
| 3 | Meat/150 banana Green tea |
Boiled beans/200 Vegetable salad |
Meat/150 Salad: cabbage + beans |
| four | Curd/100 Green tea |
Boiled meat/150 Vegetable Salad |
Meat/200 Salad: tomato + vegetable oil |
| 5 | Kefir Cookies |
Meat/200 tomatoes |
Fish/200 banana fruit juice |
| 6 | Curd/100 Green tea |
Beans/200 carrot salad |
Boiled fish/150 salad |
| 7 | milk Cookies |
Meat/150 Vegetable salad |
Soup meat Black bread |
Protein diet for women
Recommendations are given in the table (numbers correspond to pieces and grams):
| day | Breakfast | Snack | dinner | Snack | dinner |
| one | Curd/200 Coffee |
Apple/1 | Grilled chicken filling/100 Black bread |
Yogurt | fish Vegetable Salad |
| 2 | Yogurt | Orange/1 | Beef + vegetables | Kefir | Fish + vegetables |
| 3 | boiled eggs tea |
Grapefruit/1 | Chicken filling + brown rice | Yogurt | Roast beef Salad with vegetables |
| four | Kefir Oat biscuits/3 |
Banana/1 | Turkey fillet | Ryazhenka | grilled fish Vegetable salad |
| 5 | Curd/200 | Apple/1 | Roast beef Black bread |
Kefir | grilled fish Vegetable Salad |
| 6 | Omelette | Pomegranate/1 | Grilled chicken fillet Vegetable salad |
Yogurt | Fish + grilled vegetables |
| 7 | Curd/200 | Tangerine/2 | boiled beef Black bread |
Kefir | Grilled fish + cabbage broccoli |
Menu for expectant mothers
An example of a daily menu during pregnancy is shown in the table (numbers correspond to grams and pieces):
| Stage | 1st trimester | 2 trimesters | 1st trimester |
| Breakfast | Milk porridge from oatmeal + dried fruits Butter/10 Steamed cut + black bread Rosehip stew |
Whole grain bread + butter Boiled chicken egg/1 Rosehip stew |
Milk rice porridge + raisins Whole grain bread + butter Morse |
| Snack | Curd/100 Apple/1 |
Ryazhenka Banana/1 |
Cheesecake + sour cream Apple |
| dinner | Soup with chicken soup Vegetable stew/200 Grilled fish steak/1 Wheat Bread |
Soup: cauliflower + broccoli Chicken pilaf Grated carrots Whole wheat bread |
cabbage soup grilled fish Salad "Vinaigrette" |
| Snack | Yogurt Pear/1 |
Almonds/handful Prunes/10 |
Yogurt Pear/1 Bread |
| dinner | Omelet with vegetables Whole grain bread or bread |
Cheese casserole Vegetable Salad |
Cucumber salad with herbs Boiled turkey + buckwheat |
Duration of protein diet
The classic variation involves three types of periods in the day:
- 5;
- ten;
- fourteen.
The maximum number of days is fourteen. The value indicates the presence of physical activity, with a passive lifestyle, this type of diet can cause impaired kidney function. To reduce the load on the internal organs, it is necessary to take a large amount of fluid. Exceeding the recommended duration can trigger:
- increased fatigue;
- decreased mental activity;
- Headache;
- urolithiasis;
- fragility, lack of shine of the hair shaft, nail plate;
- increased dryness of the epidermis;
- kidney swelling.
The reason for damage in the form of side effects presented long-term adherence to the needs of the protein system is an imbalance, creating a burden on the body. Despite the undoubted benefits of protein for the body, its prevalence in the diet can be harmful to health. At the end of the recommended period, you should gradually exit the 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 a glass.
Cooking instructions:
- Beat the components with a mixer.
- Soak in a steamer.
- Cook in 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:
- Mix the cereal with boiling water.
- Set aside to swell for thirty minutes.
Let's burn it
It is necessary to prepare the components and add to the bowl:
- fish steak / piece;
- lemon juice / teaspoon;
- spices / to taste;
- hard cheese / twenty grams;
- yogurt / two tablespoons;
- tomato / piece.
Cooking instructions:
- Wash the steak, pour the juice, add spices.
- Marinate for twenty minutes.
- Cut the tomatoes into rings.
- Place the vegetables.
- Brush steak with yogurt.
- Place the cheese.
- Put it in the oven that has been heated to 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;
- champignons / one hundred grams;
- onion / to taste;
- hard cheese / fifty grams;
- olive oil / for frying;
- sour cream with a low percentage of fat content / one spoon.
Cooking instructions:
- Boil the beef until cooked.
- Cut the meat with a knife.
- Chop mushrooms and onions.
- Place mushrooms with onions in a pan and fry in olive oil.
- Grate the cheese.
- Mix beef with mushrooms, cheese, sour cream, mix.
How to get off the diet
The lost weight is given to the body through stress, but after the end of the period assumed by the weight loss or weight maintenance program, the transition to a normal nutritional system should be gradual. These requirements are primary and the duration of maintaining the value achieved on the scale depends on compliance. If the next day you suddenly start eating most of the forbidden foods, the action is full not only of returning to the original form, but also of a large set.
Basic exit principle:
- exclusion of sugar components from drinks (tea, coffee);
- consumption of minimum quantities of flour and sweet products;
- do not eat too fatty food;
- on an empty stomach a sip of water;
- oatmeal or low-fat cottage cheese for breakfast;
- lunch - low-fat soup, grilled fish or meat (not fried);
- abstinence from potatoes (contains starch);
- small portions at least three and not more than five times during the day.
Regular components of the diet must be added to the daily menu slowly. Physical exercise, relaxation procedures increase the effect.