Protein diet for weight loss: the menu for the week includes various foods with the highest protein content, which can lead to malfunctions in the functioning of some organs, hit the immune system, and has a number of contraindications. Nutritionists recommend this method for losing extra pounds or gaining muscle mass only for healthy people and no more than once a year.
The strong impact on 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 containing sugar is strictly prohibited on this type of diet, which can cause significant discomfort for those with a sweet tooth and affect brain activity. What varieties exist, 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.
Receiving with food, protein compounds that the body has not processed become:
- glucose;
- thick.
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 decrease, which is why exhaustion occurs and, as a result, increased fatigue and reduced mental activity. Due to the excessive intake of proteins, the body is under stress and the measure will not lead to results without physical activity - in this case, tissue relaxation may occur in some parts of the body.
This diet acts as an express means of losing 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 need to take a large amount of water inside, which increases during the hot season.
The lack of carbohydrates can lead to impaired metabolism, so this type of diet should be approached carefully and only after consultation with a specialist, so as not to harm yourself.
Benefits of a High Protein Diet
This food system involves rapid weight loss without the desire to eat. Other positives:
- long saturation;
- variety in diet;
- calories for the food consumed are not limited;
- saving the results for a long period of time, subject to the exit rules;
- effectiveness in the form of ten kilograms in fourteen days.
Who isn't on a high protein diet?
With obvious advantages, the energy system is not without disadvantages in the form of:
- unbalanced diet;
- significant load on the organs;
- loss of minerals (excreted in the urine);
- lack of vitamins, minerals and nutrients;
- refusal of sweet, flour products (creates discomfort for lovers);
- mandatory physical activity is required - without this the body will be damaged.
Due to the existing shortcomings, the program has a number of 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 large amount of protein in some cases can be life-threatening, so you should first consult a nutritionist, therapist about contraindications.
Types of protein diets
This type of food combines a number of diets that were developed by different nutritionists, the difference is in the duration and rules:
- according to Dukan(in stages, there are a number of requirements, no calorie counting is necessary, it is necessary to consume a reduced 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 scoring - 1=1 gram of carbohydrates/100 grams of this product - and vegetable days);
- according to Atkins(low-carb system, the use of cheese, meat, dairy products is prohibited);
- by Maggie(three meals a day, there are two options - egg and cottage cheese, you need to count calories).
The pros and cons of each type are shown in the table:
| Name | Who will suit | professionals | cons |
| Dukan | For everyone | 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, no overeating allowed | Weight loss is slow, low metabolism, contraindicated in children, adolescents, pregnant women, with heavy physical work and the presence of chronic diseases |
| Kremlin | Overweight people | Significant weight loss while maintaining psychological comfort | Reduced mental activity, not suitable for sweet lovers, unacceptable for diseases of the kidneys, heart, gastrointestinal tract, pregnancy |
| Atkins | For everyone | Fast and effective weight loss, promotes the improvement of the functioning of the kidneys and other organs | It is forbidden to eat many basic foods |
| Maggie | For everyone | Independent menu selection, simple rules, no age restrictions | It is necessary to consume increased amounts 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 next stages, the body continues to lose weight, but foods containing carbohydrates begin to return to the menu again.
Malysheva's program includes a long-term weight loss system that leads to long-term results. Basic principles: intake of at least two liters or ten glasses of water during the day, avoiding sugar and salt, overeating 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 protein and fat are not limited in the amount consumed.
There is also a classic version:
- five-day;
- ten days;
- fourteen days.
Approved products
There are two requirements for the 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 preparing the daily menu. The list includes (name/example):
- lean poultry/chicken, turkey;
- rabbit meat;
- veal;
- lean beef;
- offal / liver (contains vitamins and minerals in the chemical composition);
- lean fish/tilapia;
- salad;
- parsley;
- coriander;
- fennel;
- vegetables / cucumber, tomato, onion, zucchini;
- chicken or quail egg protein;
- fruit crops and juices/apple, citrus fruits;
- 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;
- spices / black pepper, red;
- 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 given component, you should focus on the amount of carbohydrate 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 food suitability, which includes:
- pork, fish with a high percentage of fat;
- pasta;
- bakery products;
- all types of cereals, except those specified in the permitted list;
- fruit crops (only apples and citrus fruits are allowed) (bananas are not recommended);
- potatoes (high percentage of starch);
- corn;
- carrots (contain sugar);
- beetroot (contains sugar);
- fructose;
- sugar and sweeteners;
- juices (except those permitted);
- products containing sugar;
- drinks with added sugar
- carbonated water (mineral and other types of drinks);
- mayonnaise;
- ketchups;
- any sauces containing a high percentage of fat.
Protein diet menu for 7 days
When drawing up the menu for the day, the manufacturer's data on the composition of the product should be taken into account, the general data are given in the list(name/kilocalories/protein/fat/carbohydrates):
- chicken fillet / 110 / 23, 1 / 1, 2 / -;
- fillet of eggs / 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 / -;
- fever/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% sour 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.
Recommendations for use are given in the table:
| Product/Group/Period | Time of receipt |
| breakfast | No later than three hours (counting is done after waking up) |
| Dinner | At least three hours should pass before sleep |
| Complex carbohydrates | Small portions in the morning - no later than 2: 00 p. m |
| Apples (no more than two pieces) or citrus fruits | Before lunch |
| Combination of proteins with non-starchy vegetables (tomatoes, cucumber, celery) | After 2: 00 p. m |
When making a daily diet, you must 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 blood cholesterol levels;
- individual intolerance to eggs.
Food is taken three times a day. An example of a meal for a week is shown in the table:
| days | breakfast | Dinner | Dinner |
| one | apple or grapefruit Green tea/cup Eggs / two pcs |
boiled egg / 1 pc an orange Boiled chicken fillet / one hundred and fifty grams |
Kefir / one cup Boiled chicken fillet / one hundred grams |
| 2 | Orange juice / one cup Boiled eggs / two pcs |
oranges / two pcs Stewed chicken fillet coffee |
Grapefruit Chicken eggs / two pcs Milk / one cup |
| 3 | Mineral water with lemon juice / one glass boiled eggs / two pcs |
grapefruits / no Boiled beef / two hundred grams Spinach leaves / one hundred grams |
Boiled eggs / pcs Kefir / glass |
| four | Omelet for three eggs Salad with greens Green tea/cup |
Boiled fish / two hundred grams lettuce leaves |
grapefruits / two pcs Boiled eggs / pcs Kefir / glass |
| 5 | Boiled eggs / pcs Salad with vegetables and herbs |
Orange juice/glass Boiled fish / two hundred grams Tomato / two pcs |
Herbal tea/cup boiled egg / 1 pc |
| 6 | grapefruit juice/glass Cottage cheese / one hundred and fifty grams |
grapefruits / two pcs Beef / one hundred grams |
Unlimited water or herbal tea |
| 7 | grapefruit/sex Boiled eggs / two pcs |
orange/one Boiled turkey fillet / two hundred grams Boiled vegetables / two hundred grams |
Unlimited water or herbal tea |
The Dukan Diet
User results range from one to four pounds lost in seven days. An example menu is presented in the table:
| days | breakfast | Dinner | Light breakfast | Dinner |
| one | Protein omelette Salmon lightly salted coffee |
Chicken cutlets Kefir |
Cottage cheese Yoghurt |
Seafood platter (soup, cocktail) |
| 2 | Cottage cheese casserole Tea (herbal, green, black) |
Meatballs with beef/vegetable salad | Kefir + bran | Vegetable stew with chicken platter |
| 3 | Baked cheesecakes with sour cream coffee |
Fish soup or fish broth | Apple, citrus or kiwi | Roasted meat and vegetable dish |
| four | Cottage cheese Kefir |
Meat solyanka | A sandwich consisting of lightly salted salmon and vegetables | Roll with meat and vegetables |
| 5 | Chicken fillet An apple 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 | Sirniki Herbal tea |
Braised fish steak/cole slaw |
| 7 | 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
The approximate menu for a week within this food system is presented in the table:
| days | breakfast | Light breakfast | Dinner | Light breakfast | Dinner |
| one | Cottage cheese + dried fruit Coffee + cream |
apple/single | Chowder with lentils and chicken | Tea + sweet | Curry |
| 2 | Omelet on squirrels Herbal tea |
orange/one | spinach soup | Kefir | chicken nuggets |
| 3 | Cottage cheese casserole Coffee + milk |
Kiwi / two pcs | Salmon in milk | Yoghurt | egg salad |
| four | Oatmeal + fruit + honey | nar/one | Soup with potatoes and cream | Dates/handful | Buckwheat/salad with honey and cabbage |
| 5 | Cottage cheese casserole + honey Tea + sweet |
banana | Fish and shrimp soup | Yoghurt | A salad consisting of proteins and carbohydrates |
| 6 | Boiled squirrels / two pcs Herbal tea |
Tangerines / two pcs | Oriental soup (from eggs and pink salmon) | fermented milk | Shish kebab (turkey + vegetables) |
| 7 | rice porridge cookie Coffee + sugar |
banana | Minestrone | Bakery products | Dumplings (potato-cabbage) |
Protein-vitamin diet
Eating at least five times a day. An example menu is presented in the table:
| days | breakfast | Light breakfast | Dinner | Light breakfast | Dinner |
| one | Chicken egg whites / two pcs | Citrus | Beef or veal / 200 grams | Unsweetened pear or apple / 2 pcs | Baked chicken fillet/100g |
| 2 | Cottage cheese / 100 grams | Kiwi / one pc | Baked fish/200g | Plum or pear / two pcs | Boiled chicken fillet / 150g |
| 3 | Low-fat cheese / 50 grams | Peach / 2 pcs. or apricot / 2 pcs. | Boiled turkey / 150 grams | Salad with vegetables | Veal (grilled)/150g |
| four | Cheese / 40g | Orange / 1 pc. or apricot / 2 pcs. | Fish fillet/200g | Salad with cabbage and cucumbers | Roast chicken/150g |
| 5 | Egg whites / 2 pcs. | Peach / 1 pc. or apricot / 2 pcs. | Boiled rabbit/200g | Beet and carrot salad | Fish fillet (grilled)/100g |
| 6 | Fried squirrels / 4 pcs. Cheese/10g |
Chicken fillet/100g Kefir / glass |
Chicken broth Meat/150g |
Cottage cheese / 100 grams | Fish/200g |
| 7 | Fruit salad/300g | An apple | Vegetable salad drizzled with olive oil | fruit smoothie | Vegetable salad |
Protein-vegetable diet
An example menu for the week is shown in the table:
| days | Breakfast, grams | Lunch, grams | Dinner, grams |
| one | Meat/150 Sour cabbage 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 |
Stewed beans/200 Vegetable salad |
Meat/150 Salad: cabbage + peas |
| four | Cottage cheese/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 | Cottage cheese/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
Recommendations are given in the table (numbers correspond to units and grams):
| days | breakfast | Light breakfast | Dinner | Light breakfast | Dinner |
| one | Cottage cheese/200 coffee |
Apples/1 | Baked chicken fillet/100 black bread |
Yoghurt | Fish Vegetable salad |
| 2 | Yoghurt | Orange/1 | Veal + vegetables | Kefir | Fish + vegetables |
| 3 | boiled eggs tea |
grapefruit/1 | Chicken fillet + brown rice | Yoghurt | Veal in the oven Salad with vegetables |
| four | Kefir Oat cakes/3 |
banana/1 | Turkey fillet | Ryazhenka | baked fish Vegetable salad |
| 5 | Cottage cheese/200 | Apple/1 | Veal in the oven Black bread |
Kefir | baked fish Vegetable salad |
| 6 | Omelet | Nar/1 | Baked chicken fillet Vegetable salad |
Yoghurt | Fish + roasted vegetables |
| 7 | Cottage cheese/200 | Tangerines/2 | Beef stew Black bread |
Kefir | Baked fish + broccoli |
Menu for pregnant women
An example of a daily menu during pregnancy is shown in the table (numbers correspond to grams and pieces):
| scene | trimester 1 | 2 trimester | trimester 1 |
| breakfast | Oatmeal porridge + dried fruit Butter/10 Steam cutlet + black bread Decoction of rose hips |
Whole wheat bread + butter Boiled chicken eggs/1 Decoction of rose hips |
Milk rice porridge + raisins Whole grain bread + butter Morse |
| Light breakfast | Cottage cheese/100 Apple/1 |
Ryazhenka banana/1 |
Cheesecake + sour cream An apple |
| Dinner | Soup with chicken broth Vegetable stew/200 Baked fish steak/1 Whole grain bread |
Soup: cauliflower + broccoli Chicken pilaf Grated carrot Whole grain bread |
cabbage soup baked fish Salad "Vinaigrette" |
| Light breakfast | Yoghurt Pears/1 |
Almonds/handful Prunes/10 |
Yoghurt Pear/1 bun |
| Dinner | Omelet with vegetables Whole grain bread or roll |
Cheese Casserole Vegetable salad |
Cucumber salad with herbs Stewed turkey + buckwheat |
The duration of the protein diet
The classic version includes three types of duration in days:
- 5;
- ten;
- fourteen.
The maximum number of days is fourteen. The value implies 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 liquid. Exceeding the recommended duration can provoke:
- increased fatigue;
- decreased mental activity;
- headache;
- urolithiasis;
- fragility, lack of shine on hair rods, nail plates;
- increased dryness of the epidermis;
- swelling of the kidneys.
The cause of the damage in the form of the presented side effects of long-term compliance with the requirements of the protein system is an imbalance that creates a burden on the body. Despite the undoubted benefits of proteins for the body, their predominance 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 during the year.
Recipes for a protein diet for weight loss
Omelet
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 cup.
Cooking Instructions:
- Beat the components with a mixer.
- Immerse in the steamer bowl.
- 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 cup.
Cooking Instructions:
- Combine cereal with boiling water.
- Set aside to swell for thirty minutes.
Keta roasted
It is necessary to prepare the components and add to the bowl:
- fish steaks/one piece;
- lemon juice / tsp. l.
- spices / to taste;
- hard cheese / twenty grams;
- yogurt / two tablespoons;
- tomato / no.
Cooking Instructions:
- Wash the steak, pour over the juice, add spices.
- Marinate for twenty minutes.
- Cut the tomato into wedges.
- Place the vegetable.
- Brush the steak with yogurt.
- Arrange the cheese.
- Place in an oven preheated to 180 degrees Celsius.
- Bake for thirty minutes.
salad with meat
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;
- low-fat sour cream / one spoon.
Cooking Instructions:
- Boil the beef until done.
- Chop the meat with a knife.
- Chop the mushrooms and onions.
- Put the mushrooms with the onions in a pan and fry them in olive oil.
- Cheese is ground with a grater.
- Combine beef with mushrooms, cheese, sour cream, mix.
How to get off the diet
The lost weight is given to the body by stress, but after the period taken by the weight loss or maintenance program, the transition to a normal food system should be gradual. This requirement is fundamental and the duration of maintaining the achieved value of the scale depends on its compliance. If the next day you suddenly start consuming most of the forbidden foods, the actions are fulfilled not only with a return to the original form, but also with a large set.
Basic exit principles:
- excluding the sugar component from drinks (tea, coffee);
- the use of minimal amounts of flour and sweet products;
- do not take too fatty food;
- 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);
- 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 should be added to the daily menu slowly. Physical exercises, relaxing procedures enhance the effect.