Protein diet for weight loss: the weekly menu includes various foods that are richest in protein, which can lead to malfunctions in the functioning of certain organs, hit the immune system and have a number of contraindications. Dietitians recommend this method for losing excess pounds or gaining muscle mass only for healthy people and no more than once a year.
A severe 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. The consumption of foods containing sugar is strictly prohibited in this type of diet, which can cause significant discomfort for sweet lovers and affect brain activity. About existing varieties, positives and negatives, 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;
- big.
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 penetrate inside, therefore, energy reserves are reduced, which leads to exhaustion and, as a result, increased fatigue and reduced mental activity. Due to excessive protein intake, the body is stressed, and the measurement will not give results without physical activity - in this case, tissue sagging may occur in certain parts of the body.
This diet acts as an express remedy for the loss of excess fatty 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 take a large amount of water inside, which increases in the hot season.
Lack of carbohydrates can lead to impaired metabolism. This type of diet should therefore 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 kilograms without the desire to eat. Other positive points:
- long saturation;
- variety in the diet;
- the calories of the food consumed are not limited;
- retention of results over a long period, subject to compliance with exit rules;
- effectiveness 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 disadvantages 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 flour products (creates discomfort for lovers);
- mandatory physical activity is required - without it, the body will be injured.
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 dietitian, therapists for contraindications.
Types of protein diets
This type of diet combines a number of diets that have been developed by different nutritionists, the difference lies in the duration and the rules:
- according to Dukan(staged, 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 need to eat five times, you need to count calories, you need to eat simple carbohydrates);
- View of the Kremlin(assuming notation - 1 = 1 gram carbs/100 grams of this product - and vegetable days);
- according to Atkins(low carbohydrate system, the use of cheeses, meats, dairy products is prohibited);
- by Maggie(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:
| Last name | Who will suit | advantages | The lessers |
| Dukan | For everyone | No need 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 | Lasting results, simplicity, overeating is not allowed | Weight loss is slow, low metabolic rate, contraindicated in children, adolescents, pregnant women, with heavy physical labor 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 everyone | Fast and effective weight loss, promotes better functioning of kidneys and other organs | Eating Many Essential Foods Is Banned |
| Maggie | 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 its emphasis on carbohydrate reduction in the early stages. To improve the functioning of the digestive system, the feed is supplemented with bran. During the following stages, the body continues to lose weight, but carbohydrate-containing foods start to return to the menu again.
The Malysheva 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 combines the following requirements:
- the amount of meat, fish should be equivalent to the amount of 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
Two requirements apply to food products permitted for consumption as part of a protein diet:
- high protein content;
- low concentration of fatty component.
Only materials that meet these requirements can be used as ingredients for the preparation of the daily menu. The list includes (name/example):
- lean poultry/chicken, turkey;
- rabbit meat;
- calf;
- 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 juice/apple, citrus;
- porridge from rice, buckwheat, oats (no 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;
- seasonings / black, red pepper;
- sauces / soy, etc.
Maybe use apple cider vinegar, seafood, tofu, low-fat cheese.
Nutritional value is not an indicator for determining a component's suitability; it is necessary to focus on the amount of carbohydrate and lipid components. When calculating the amount of protein, food packaging data provided by manufacturers should be used as sources of information.
Prohibited products
The following list can help identify food safety, including:
- pork, fish with a high percentage of fat;
- Pasta;
- baked goods;
- all types of cereals, in addition to those indicated in the authorized 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 drinks);
- Mayonnaise;
- ketchups;
- all sauces containing a high percentage of fat.
Menu for a protein diet for 7 days
When compiling the daily menu, one should take into account the manufacturer's data on the composition of the product, general data are 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;
- plaice / 83 / 16. 5 / 1. 8 / -;
- hake fish meat / 86 / 16, 6 / 2, 2 / -;
- code/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;
- Curd 1% / 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 | Reception time |
| Breakfast | No later than three hours (the countdown is done on waking) |
| Having dinner | Before sleep should be at least three hours |
| Complex carbohydrates | Small portions in the morning - no later than 2 p. m. |
| Apples (no more than two pieces) or citrus fruits | Before the break fast |
| Association of proteins with non-starchy vegetables (tomato, cucumber, celery) | After 2 p. m. |
When compiling a daily diet, you must follow these rules.No more than thirty grams of vegetable fats in the form of flaxseed 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;
- individual egg intolerance.
Food is taken three times a day. An example of nutrition for a week is shown in the table:
| days | Breakfast | Having dinner | Having 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 / hundred grams |
| 2 | Orange juice / one glass Boiled eggs / two pieces |
oranges / two pieces Stewed chicken fillet Coffee |
Grapefruit Chicken eggs / two pieces Milk / a glass |
| 3 | Mineral water with lemon juice / a glass boiled eggs / two pieces |
Grapefruit / one piece Boiled beef / two hundred grams Spinach leaves / hundred grams |
Boiled eggs / one piece Kefir / glass |
| four | Omelet for three eggs Salad with greens 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 |
| seven | grapefruit/half Boiled eggs / two pieces |
orange/one Boiled turkey fillet / two hundred grams Boiled vegetables / two hundred grams |
Unlimited water or herbal tea |
The Ducan Diet
User results range from one to four kilograms lost in seven days. An example menu is shown in the table:
| days | Breakfast | Having dinner | To taste | Having dinner |
| a | protein omelet Lightly salted salmon Coffee |
Chicken cutlets Kefir |
cottage cheese Yogurt |
Seafood platter (soup, cocktail) |
| 2 | Casserole of cottage cheese Tea (herbal, green, black) |
Meatballs with veal/vegetable salad | Kefir + bran | Vegetable stew with chicken platter |
| 3 | Baked cheesecakes with sour cream Coffee |
Fish soup or fish soup | Apple, citrus or kiwi | Baked dish of meat and vegetables |
| four | cottage cheese Kefir |
Meat solyanka | Sandwich made with lightly salted salmon and green vegetables | Roll with meat and vegetables |
| 5 | Chicken fillet Apple Tea |
Baked fish/wholemeal bread | Crêpe with cottage cheese and bran | Chicken cutlets / vegetable salad |
| 6 | boiled chicken egg Lightly salted salmon Coffee |
Bean stew/vegetable salad | Syrniki herbal tea |
Steak of steamed fish/coleslaw |
| seven | 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 one week in this food system is shown in the table:
| days | Breakfast | To taste | Having dinner | To taste | Having dinner |
| a | Fromage blanc + dried fruit Coffee+cream |
apple/single | Chicken and Lentil Chowder | Tea + jam | Curry |
| 2 | Squirrel Omelet herbal tea |
orange/one | Spinach soup | Kefir | chicken nuggets |
| 3 | Casserole of cottage cheese Coffee+milk |
Kiwi / two pieces | Salmon with milk | Yogurt | egg salad |
| four | Rolled oats + fruit + honey | pomegranate/a | Potato soup and sour cream | Dates/handful | Buckwheat/salad with honey and cabbage |
| 5 | Cottage cheese + honey casserole Tea + jam |
Banana | Fish and shrimp soup | Yogurt | Salad composed of proteins and carbohydrates |
| 6 | Boiled squirrels / two pieces herbal tea |
Tangerines / two pieces | Oriental soup (eggs and pink salmon) | rotten milk | Shish kebab (turkey + vegetables) |
| seven | rice porridge Biscuit Coffee + sugar |
Banana | vegetable soup with pasta | Baked goods | Vareniki (potato-cabbage) |
Protein-vitamin diet
Eat at least five times a day. An example menu is shown in the table:
| days | Breakfast | To taste | Having dinner | To taste | Having dinner |
| a | Chicken breasts / two pieces | Citrus | Veal or beef / 200 grams | Unsweetened pear or apple / 2 pieces | 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 | Light 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 piece or apricot / 2 pcs. | Fish fillet/200 grams | Cabbage and cucumber salad | Chicken in the oven/150 grams |
| 5 | Egg whites / 2 pcs. | Peach / 1 pc. or apricot / 2 pcs. | Boiled rabbit/200 grams | Beet-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 |
| seven | Fruit salad/300 grams | Apple | Vegetable salad with olive oil | fruit smoothie | vegetable salad |
Plant-based protein diet
A sample 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 |
| 2 | Meat/150 Carrot/150 Green tea |
Meat/200 Banana fruit juice |
Fish/150 Black bread vegetable salad |
| 3 | Meat/150 Banana Green tea |
Bean Stew/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 Biscuit |
Meat/200 Tomatoes |
Fish/200 Banana fruit juice |
| 6 | Curd/100 Green tea |
Beans/200 carrot salad |
Boiled fish/150 salad |
| seven | Milk Biscuit |
Meat/150 vegetable salad |
Soup Meat Black bread |
Protein diet for women
Recommendations are given in the table (numbers correspond to parts and grams):
| days | Breakfast | To taste | Having dinner | To taste | Having dinner |
| a | 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 | boiled eggs Tea |
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 | Chicken fillet in the oven vegetable salad |
Yogurt | Baked fish + vegetables |
| seven | Curd/200 | Tangerines/2 | Boiled beef Black bread |
Kefir | Baked fish + cabbage broccoli |
Menu for pregnant women
An example of a daily menu during pregnancy is presented in the table (the numbers correspond to grams and pieces):
| Arrange | trimester 1 | 2 trimester | trimester 1 |
| Breakfast | Oat milk porridge + dried fruits Butter/10 Steam cutlet + black bread Rosehip decoction |
Wholemeal bread + butter Boiled chicken eggs/1 Rosehip decoction |
Rice pudding porridge + raisins Wholemeal bread + butter walrus |
| To taste | Curd/100 Apple/1 |
Riazhenka Banana/1 |
Cheesecakes + sour cream Apple |
| Having dinner | Chicken broth soup Vegetable stew/200 Baked fish steak/1 whole wheat bread |
Soup: cauliflower + broccoli Chicken pilaf Grated carrot whole grain bread |
cabbage soup cooked fish Salad "Vinaigrette" |
| To taste | Yogurt Pears/1 |
Almond/handful Prunes/10 |
Yogurt Pear/1 hair bun |
| Having dinner | Vegetable omlette Whole grain bread or bun |
cheese casserole vegetable salad |
Cucumber salad with herbs Braised turkey + buckwheat |
The duration of the protein diet
The classic variation has 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 necessary to consume a large amount of fluid. Exceeding the recommended time may cause:
- increased fatigue;
- decrease in mental activity;
- headache;
- urolithiasis;
- fragility, lack of shine of hair shafts, nail plates;
- increased dryness of the epidermis;
- kidney swelling.
The reason for the damage in the form of the presented side effects of long-term compliance with the requirements of the protein system is an imbalance, creating 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 leave this program and not repeat it during 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.
- Immerse in the container of the steamer.
- 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:
- Mix cereal with boiling water.
- Leave to swell for thirty minutes.
Keta cooked
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 over it, add the spices.
- Marinate for twenty minutes.
- Cut the tomato into slices.
- Arrange the vegetable.
- Brush the steak with yogurt.
- Spread 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 / hundred grams;
- mushrooms / hundred grams;
- onion / to taste;
- hard cheese / fifty grams;
- olive oil / for frying;
- low-fat sour cream / one spoon.
Cooking instructions:
- Boil beef until cooked.
- Chop the meat with a knife.
- Chop the mushrooms and onions.
- Place the mushrooms with the onions in a frying pan and brown them in the olive oil.
- Grind the cheese with a grater.
- Combine beef with mushrooms, cheese, sour cream, mix.
How to get off the diet
Lost weight is given to the body through stress, but after the period assumed by the weight loss or weight maintenance program has expired, the transition to a normal nutrition system should be gradual. This requirement is the main one and the duration of maintaining the value reached on the scales depends on compliance. If the next day you suddenly begin to eat most of the forbidden foods, then the actions are fraught not only with a return to the original form, but also with a large set.
Basic output principles:
- the exclusion of the sugar component of beverages (tea, coffee);
- the use of minimum quantities of flour and sweet products;
- do not take too fatty foods;
- on an empty stomach a sip of water;
- oatmeal porridge or low-fat cottage cheese for breakfast;
- lunch - low-fat soup, baked (not fried) fish or meat;
- abstinence from potatoes (contains starch);
- small portions at least three and no more than five times a day.
The usual components of the diet should be slowly added to the daily menu. Physical exercises, relaxing procedures enhance the effect.