Protein diet for weight loss: the weekly menu includes various foods with the highest protein content, which can lead to dysfunction of some organs, adversely affect the immune system and have a number of contraindications. Dieticians recommend this method of losing extra pounds or building muscle mass only for healthy people and no more than once a year.
A strong blow to the body requires many months of rest, but it gives serious results and is suitable for those who cannot refuse fish and meat dishes. Eating sugary foods is strictly prohibited with this type of diet, which can cause significant discomfort to sweet lovers and adversely affect brain activity. What varieties are there, positive and negative points, menus and information can be found in the text below.
Protein diet: principle of action
The principle is as follows:
- increases the amount of protein consumed;
- Carbohydrates are reduced to a minimum.
Dietary protein compounds that the body has not processed become:
- Glucose;
- fat.
They settle in the body and do not lead to an increase in muscle mass, but in fat mass. The body produces more sweat and urine, leading to dehydration. Carbohydrates do not get inside, therefore energy reserves are reduced, causing 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 give any results without physical activity - in this case there may be relaxation of tissues in some parts of the body.
This diet acts as an express remedy against the loss of excess fat tissue. Protein food is digested for a long time, so there is no feeling of hunger. To reduce the load on organs, you should take plenty of water with you, which increases in the hot season.
A lack of carbohydrates can lead to impaired metabolism, so this type of nutrition should be approached with caution and only after consulting a specialist, so as not to injure yourself.
Benefits of a high protein diet
This nutritional system involves the rapid loss of kilograms without the desire to eat. Other positive aspects:
- long saturation;
- variety in diet;
- Calories for food consumed are not limited;
- Preserve the results over a long period of time, subject to compliance with the exit rules;
- Efficiency 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;
- Rejection of sweet flour products (causes lovers of discomfort);
- mandatory physical activity is required - without this, the body will be harmed.
Due to the existing shortcomings, the program has a number of contraindications:
- period of pregnancy;
- 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 or therapist for contraindications.
Types of protein diets
This type of diet combines a number of diets developed by different nutritionists, the difference is in the duration and rules:
- to Dukan(staggered, has a number of requirements, calorie counting is not required, it is necessary to eat a reduced amount of salt and avoid thirst);
- 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 a score - 1 = 1 gram of carbohydrates/100 grams of this product - and veg days);
- to Atkins(low-carb system, the use of cheese, meat, 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:
| Surname | who fits | advantages | minuses |
| You can | For all | No need to count calories and restrict your diet | Contraindicated in diseases of the central nervous system |
| Malysheva | 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 | Overweight persons | Significant weight loss while maintaining psychological comfort | Reduced mental activity, not suitable for lovers of sweets, unacceptable in diseases of the kidneys, heart, gastrointestinal tract, pregnancy |
| Atkins | For all | Fast and effective weight loss, promotes improved functioning of the kidneys and other organs | It is forbidden to eat many essential foods |
| maggie | For all | Self-choice of the menu, simple rules, no age limit | It is required to consume an increased amount of eggs, which leads to an increase in cholesterol levels |
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 following phases, the body continues to lose weight, but carbohydrate-containing foods return to the menu.
The Malysheva program involves a long-term weight loss system that produces long-term results. Basic principles: Drink at least two liters or ten glasses of water throughout the day, avoid sugar and salt, do not overeat.
The Atkins system combines the following requirements:
- the amount of meat, fish should correspond to vegetables, fruits;
- carbohydrate volume is reduced;
- protein and fatty foods are not limited in the amount consumed.
There is also a classic version:
- Fifth day;
- ten day;
- fourteen days.
Approved Products
There are two requirements for foods that may be consumed as part of a protein diet:
- high protein content;
- low concentration of fat components.
Only materials that meet these requirements may serve as ingredients in the preparation of the daily menu. The list contains (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;
- Parsely;
- Coriander;
- Dill;
- Vegetables / Cucumber, Tomato, Onion, Zucchini;
- protein of a chicken or quail egg;
- orchards and juices/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 mineralwater;
- 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 of the suitability of a component, one should focus on the amount of carbohydrate and fat components. When calculating the amount of protein, data from manufacturers' food packaging should be used as a source of information.
Prohibited Products
The following list can help determine food suitability, including:
- pork, fish with high fat content;
- Pasta;
- bakery products;
- all cereals, in addition to those included in the approval list;
- fruit crops (only apples and citrus fruits are allowed) (bananas are not recommended);
- Potatoes (high in starch);
- Corn;
- carrots (contains sugar);
- beets (contains sugar);
- fructose;
- sugar and sweeteners;
- juices (except allowed);
- sugary products;
- beverages with added sugar
- carbonated water (mineral and other types of drinks);
- Mayonnaise;
- ketchups;
- all sauces with a high fat content.
Menu for a protein diet for 7 days
When compiling the daily menu, the manufacturer's information on the composition of the product should be taken into account, general data are given in the list(name/calories/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. 1/17;
- Flounder / 83 / 16, 5 / 1, 8 / -;
- hake meat / 86 / 16, 6 / 2, 2 / -;
- code/78/17. 7/07/-;
- 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 (the countdown occurs when you wake up) |
| dinner | At least three hours should elapse before you go to sleep |
| Complex carbohydrates | Small portions in the morning - no later than 14: 00 |
| Apples (no more than two pieces) or citrus fruits | Until lunch |
| Combination of proteins with non-starchy vegetables (tomato, cucumber, celery) | After 2: 00 p. m |
When compiling a daily diet, you should follow these rules.No more than thirty grams of vegetable fats in the form of linseed oil are allowed.
egg diet
It is forbidden to follow this nutritional program in the presence of the above contraindications, as well as:
- high blood cholesterol;
- individual intolerance to eggs.
Food is taken three times a day. A sample diet for a week is presented in the table:
| days | breakfast | dinner | dinner |
| one | apple or grapefruit Green Tea/Glass Eggs / two pieces |
boiled egg / a piece orange Boiled chicken fillet / one hundred and fifty grams |
Kefir / a glass Boiled chicken fillet / hundred grams |
| 2 | orange juice / a glass Eggs boiled / two pieces |
Oranges / two pieces Braised 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 Boiled beef / two hundred grams spinach leaves / hundred grams |
Eggs boiled / a piece Kefir / glass |
| four | Omelet for three eggs Salad with vegetables Green Tea/Glass |
Boiled fish / two hundred grams lettuce leaves |
grapefruits / two pieces Eggs boiled / a piece Kefir / glass |
| 5 | Eggs boiled / a piece Salad with vegetables and herbs |
orange juice/glass Boiled fish / two hundred grams Tomato / two pieces |
herbal tea/glass boiled egg / a piece |
| 6 | grapefruit juice/glass cottage cheese / one hundred and fifty grams |
grapefruits / two pieces beef / hundred grams |
Unlimited water or herbal tea |
| 7 | grapefruit/half Eggs boiled / two pieces |
orange/one Boiled turkey fillet / two hundred grams Boiled vegetables / two hundred grams |
Unlimited water or herbal tea |
Ducan's diet
User results range from one to four kilograms lost in seven days. An example menu is shown in the table:
| days | breakfast | dinner | snack | dinner |
| one | Protein Omelet Lightly salted salmon Coffee |
chicken cutlet kefir |
cottage cheese yogurt |
Seafood platter (soup, cocktail) |
| 2 | Cottage Cheese Casserole Tea (herbs, 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 consisting of lightly salted salmon and vegetables | Roll with meat and vegetables |
| 5 | chicken fillet Apple tea |
Baked fish/wholemeal bread | Pancakes with cottage cheese and bran | Chicken Schnitzel / Vegetable Salad |
| 6 | Boiled Chicken Egg Lightly salted salmon Coffee |
Braised Beans/Vegetable Salad | Syrniki herbal tea |
Steamed Fish Steak/Coleslaw |
| 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
An approximate menu for a week within this nutritional system is presented in the table:
| days | breakfast | snack | dinner | snack | dinner |
| one | cottage cheese + dried fruits coffee+cream |
apple/single | Chowder with lentils and chicken | tea + jam | curry |
| 2 | Omelette on squirrel 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 | Salad composed of proteins and carbohydrates |
| 6 | Cooked squirrels / two pieces herbal tea |
Tangerines / two pieces | Oriental soup (made of eggs and pink salmon) | curdled milk | Shish kebab (turkey + vegetables) |
| 7 | congee cookie coffee + sugar |
banana | Minestrone | bakery products | Vareniki (potato cabbage) |
Protein Vitamin Diet
Eat at least five times a day. An example menu is shown in the table:
| days | breakfast | snack | dinner | snack | dinner |
| one | Chicken egg white / two pieces | citrus | Veal or beef / 200 grams | Unsweetened pear or apple / 2 pieces | Baked chicken fillet/100 grams |
| 2 | Cottage cheese / 100 grams | Kiwi / one piece | Baked fish/200 grams | plum or pear / two pieces | Boiled chicken fillet / 150 grams |
| 3 | Low-fat cheese / 50 grams | peach / 2 pcs. or apricot / 2 pcs. | Boiled turkey / 150 grams | Salad with vegetables | Beef (grilled)/150 grams |
| four | cheese / 40 grams | Orange / 1 pc. or Apricot / 2 pcs. | Fish fillet/200 grams | Salad with cabbage and cucumbers | Chicken baked/150 grams |
| 5 | egg white / 2 pc. | peach / 1 piece or apricot / 2 pieces | Boiled rabbit/200 grams | Beet and 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 |
Cottage cheese / 100 grams | Fish/200 grams |
| 7 | fruit salad/300 grams | Apple | Vegetable salad dressed with olive oil | fruit smoothie | vegetable salad |
Protein Vegetable Diet
A sample menu for the week is presented in the table:
| days | breakfast, grams | lunch, grams | dinner, grams |
| one | Meat/150 sauerkraut Green tea |
Meat/150 bread black vegetable salad |
Fish/150 Cooked potatoes beetroot salad |
| 2 | Meat/150 carrot/150 Green tea |
meat/200 banana fruit juice |
Fish/150 bread black vegetable salad |
| 3 | Meat/150 banana Green tea |
Bean compote/200 vegetable salad |
Meat/150 Salad: cabbage + peas |
| four | Cottage cheese/100 Green tea |
Braised Meat/150 vegetable salad |
meat/200 Lettuce: tomato + 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 pieces and grams):
| days | breakfast | snack | dinner | snack | dinner |
| one | Cottage cheese/200 Coffee |
apples/1 | Chicken fillet baked/100 Black bread |
yogurt | fishes vegetable salad |
| 2 | yogurt | orange/1 | beef + vegetables | kefir | fish + vegetables |
| 3 | boiled eggs tea |
Grapefruit/1 | Chicken fillet + brown rice | yogurt | Baked Beef Salad with vegetables |
| four | kefir Oatmeal Cookies/3 |
banana/1 | turkey fillet | Ryashenka | baked fish vegetable salad |
| 5 | Cottage cheese/200 | apple/1 | Baked Beef bread black |
kefir | baked fish vegetable salad |
| 6 | omelette | pomegranate/1 | Baked chicken fillet vegetable salad |
yogurt | Fish + baked vegetables |
| 7 | Cottage cheese/200 | Tangerines/2 | Cooked beef bread black |
kefir | Baked Fish + Cabbage Broccoli |
Menu for pregnant women
An example of a daily menu during pregnancy is presented in table (numbers correspond to grams and pieces):
| stage | trimester 1 | 2 trimesters | trimester 1 |
| breakfast | Milk porridge from oatmeal + dried fruit butter/10 Steam cutlet + brown bread Rosehip decoction |
Wholemeal bread + butter Boiled Chicken Eggs/1 Rosehip decoction |
Rice pudding + raisins Wholemeal bread + butter Morse |
| snack | Cottage cheese/100 apple/1 |
Ryashenka banana/1 |
Cheesecake + sour cream Apple |
| 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 baked fish vinaigrette salad |
| snack | yogurt pears/1 |
almond/handful plums/10 |
yogurt pear/1 bread roll |
| dinner | Omelet with vegetables Wholemeal bread or buns |
Cheese casserole vegetable salad |
Cucumber salad with herbs Braised Turkey + Buckwheat |
The duration of the protein diet
The classic variant includes three types of duration in days:
- 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 nutrition can lead to impaired kidney function. In order to reduce the load on the internal organs, it is necessary to consume a large amount of liquid. Exceeding the recommended duration may cause:
- increased fatigue;
- decreased mental activity;
- Headache;
- urolithiasis;
- fragility, lack of shine of hair sticks, nail plates;
- increased dryness of the epidermis;
- swelling of the kidneys.
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 that stresses the body. Despite the undoubted benefits of proteins for the body, their proliferation in the diet can be harmful to health. After the recommended periods have elapsed, you should phase out this 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 and put in the bowl the components:
- raw chicken eggs / four pieces;
- milk / half a glass.
Cook Instructions:
- Beat the components with a mixer.
- Immerse in the tank of the steamer.
- Cook for twenty minutes under normal conditions.
porridge
It is necessary to prepare and put in the bowl the components:
- Hercules / two tablespoons;
- boiling water / half a glass.
Cook Instructions:
- Mix muesli with boiling water.
- Leave to soak for 30 minutes.
Keta baked
It is necessary to prepare and put in the bowl the components:
- fish steaks / a piece;
- lemon juice / teaspoon;
- spices / to taste;
- hard cheese / twenty grams;
- yogurt / two tablespoons;
- Tomato / one piece.
Cook Instructions:
- Wash the steak, pour the juice over it, add spices.
- Marinate for twenty minutes.
- Cut tomatoes into rings.
- Lay out the vegetables.
- Spread the steak with yoghurt.
- Lay out the cheese.
- Put in an oven preheated to 180 degrees.
- Bake 30 minutes.
meat salad
It is necessary to prepare and put in the bowl the components:
- beef / one hundred grams;
- mushrooms / hundred grams;
- onion / to taste;
- hard cheese / fifty grams;
- olive oil / for frying;
- low-fat sour cream / one spoon.
Cook Instructions:
- Cook beef until done.
- Chop the meat with a knife.
- Chop mushrooms and onions.
- Put mushrooms with onions in a pan and sauté in olive oil.
- Grind the cheese with a grater.
- Combine beef with mushrooms, cheese, sour cream, mix.
How to get off the diet
The lost weight is brought to the body by stress, but after the period assumed by the weight loss or weight maintenance program has elapsed, the transition to a normal nutritional system should be gradual. This requirement is the most important one and the maintenance of the achieved value on the scales depends on compliance. If the next day you suddenly start consuming most of the forbidden foods, the actions are fraught not only with a return to the original form, but also with a large set.
Basic exit principles:
- the exclusion of the sugar component from drinks (tea, coffee);
- the use of minimal amounts of flour and sweet products;
- do not eat too fatty food;
- a sip of water on an empty stomach;
- Porridge or low-fat cottage cheese for breakfast;
- Lunch - low-fat soup, baked fish or meat (not fried);
- no potatoes (contains starch);
- small portions at least three and at most five times a day.
The usual components of the diet must be slowly added to the daily menu. Physical exercises, relaxation procedures enhance the effect.