If one day, standing on the scales, you realized that it was time to finally take control of your excess weight, but, after evaluating the possibilities, you decided that you were not ready to starve, then the best way out in your situation would be a protein diet for a week, two or even a month, nourishing and at the same time useful for the figure. What options does modern nutrition offer?

Features of protein diets

Protein food is that component of the diet, which, with a relatively low calorie content, gives a feeling of satiety. Therefore, on a protein diet, you will not suffer from hunger, except that it will be psychologically difficult to endure the absence of sugar and sweets in the diet. Every day you will lose weight, but not due to a decrease in muscle mass, because proteins are the main building block of muscle tissue.

But protein diets also have disadvantages, and the longer the diet lasts, the more likely they will appear. For example, an excess of protein in the diet puts a strain on the kidneys and is not recommended for those who suffer from pyelonephritis or other kidney diseases. The diet promotes the removal of excess fluid and calcium, so brittle hair and nails, as well as dry skin, can be a side effect of it.

In order to compensate for these shortcomings, long-term protein diets involve a number of carbohydrate-fat additions to the diet, as well as an enhanced drinking regimen and the intake of vitamin-mineral complexes.

Seven days is the optimal period during which you can lose 3-5 kg, but do not feel side effects diets. Therefore, the protein diet menu for a week contains practically no fats and carbohydrates, but additionally includes fiber. The menu that we offer below uses an intensive weight loss system with food restriction.

First day

For breakfast, the protein diet menu for the week actually recommends a sandwich of whole grain bread and a slice of boiled beef weighing 150 g. You can drink this with tea without sugar. For lunch, the same slice of beef and 200 g of non-starchy vegetable salad are recommended. In the afternoon, you can eat a glass of natural yogurt, a slice of white cheese and one tomato. For dinner, steamed fish (100 g) is prepared, and a portion of 200 g of vegetable salad.

Second day

For breakfast, take half a pack of fat-free cottage cheese (150 g) and a cup of green tea. For lunch, 200 g of beef and vegetables are stewed. In the afternoon, a snack consists of half an apple and a glass of strawberries. For dinner, you can eat 150 g of boiled fish and 100 g of fresh vegetables.

The third day

For breakfast, the protein diet menu for the week offers a portion of chicken in 200 g, an apple and a cup of tea. For lunch - 150 g of boiled beans and 200 g of seasonal vegetable salad. In the afternoon you can have a snack with a glass of raspberries and the same amount of kefir with a fat content of 1%. For dinner, a slice of boiled beef weighing 150 g and the same amount of cabbage salad are intended.

Fourth day

For breakfast, we drink a glass of low-fat kefir with diet cookies. For lunch, we prepare 150 g of chicken and one apple. In the afternoon, a snack consists of two tangerines and a glass of low-fat yogurt. For dinner we eat 200 g of boiled fish and 100 g of vegetables.

Fifth day

The weekly protein diet menu recommends eating 150 g of beef with an apple and a serving of tea for breakfast. For lunch, we prepare 200 g of fish with a slice of whole grain bread. The snack includes a glass of blueberries and the same amount of low-fat kefir. For dinner, we eat another 100 g of fish and 200 g of fresh vegetable salad.

Sixth day

The morning meal consists of half a pack of low-fat cottage cheese and green tea. Sugar is excluded. Lunch consists of 200 g of stewed beans and 100 g of fresh vegetables. A snack can be made up of one orange and a couple of kiwis. For dinner again fish in the amount of 100 g and 150 g fresh lettuce from vegetables.

Seventh day

For breakfast, the protein diet menu for the week includes a glass of milk and two lean cookies. For lunch - 200 g of beef, 100 g of salad. The snack consists of 200 g of low-fat cottage cheese, herbs and cucumbers. And for dinner, you can cook soup in meat broth with vegetables, eat 100 g of lean beef and a piece of bread.

From time to time, you can replace the beef with lamb or lean parts of the pork fillet. For vegetable salads, you can use beets, cucumbers, tomatoes, cabbage (including sauerkraut), bell peppers, carrots.

Protein diet for 2 weeks

Staying on a carb-restricted diet for two weeks will be much more difficult than staying on a protein diet for a week. Therefore, if you are planning this diet option, a variety is added to the menu: a second snack is added between breakfast and lunch, as well as an additional portion of food 2 hours before bedtime. Thus, you get a dense regimen of 6 meals a day, which will not allow you to feel constant hunger.

With a protein diet for 2 weeks, as a snack between breakfast and lunch, you can choose the following options for dishes:

• egg and cabbage salad;
• cabbage and green pea salad (150 g), a slice of bread;
• egg, apple, two kiwis;
• egg, 50 g of cheese;
• one apple or orange;
• 150 g of cottage cheese.

As an additional meal 2 hours before bedtime during the protein diet for 2 weeks, you can use the following options:

In order to lose weight, everyone is looking for the best ways to get rid of extra pounds. One of the most effective methods is considered a protein diet for 14 days, which limits the use of fats and carbohydrates. Not receiving them, the body begins to use its own deposits, which just add weight to us.

The peculiarity of this hunger strike is its duration. Usually it is recommended to lose weight for a week, but here it’s two at once. Not many will survive, but those who reach the end will be able to eventually change their entire wardrobe for a couple of sizes smaller.

Menu options

It is difficult to make a menu for 14 days for a protein diet, since there are few recipes for dishes suitable for it. Look at the two options: maybe one of them will suit you completely, or maybe you will combine them. This is not prohibited. The main thing is to keep the proportions and do not allow fats and carbohydrates in your diet (only the smallest part).

First day

• We have a snack for lunch: an apple (for such a diet it should be green).
• We have lunch: the first is cream soup with broccoli (200 gr), the second is baked zucchini with cheese (100 gr). Protein shake.
• Afternoon: yogurt (100 ml).
• Dinner: grilled turkey (150 gr).

Second day

• We have lunch: the first is protein okroshka (200 gr), the second is steamed tuna (100 gr). Protein shake.
• Afternoon: kefir (100 ml).

The third day

• Breakfast: 3 pieces of boiled protein. Strong coffee (50 gr).
• We have lunch: the first - soup puree with spinach (200 gr), the second - peppers stuffed with broccoli (100 gr). Protein shake.
• Afternoon: fermented baked milk (100 ml).
• Dinner: grilled vegetables (200 gr).

Fourth day

• Breakfast: salad crab sticks(100 gr). Strong coffee (50 gr).
• We have lunch: the first is a protein soup with bran (200 gr), the second is a vegetable salad (100 gr). Protein shake.
• Dinner: beef baked with garlic (200 gr).

Fifth day

• Breakfast: protein omelet (100 gr). Strong coffee (50 gr).
• Snack for lunch: 2 kiwis.
• We have lunch: the first - fish protein soup (200 gr), the second - chicken fillet, baked in kefir (100 gr). Protein shake.
• Dinner: fish cakes (200 gr).

Sixth day

• Breakfast: cottage cheese with chopped dill (100 gr). Strong coffee (50 gr).
• We have lunch: the first is soup-puree with yolk (200 gr), the second is beef baked in sour cream (100 gr). Protein shake.
• Afternoon: yogurt (100 ml).
• Dinner: cottage cheese omelette (200 gr).

Seventh day

• Breakfast: 2 boiled eggs. Strong coffee (50 gr).
• We have a snack for lunch: an apple (should be green in such a menu).
• We have lunch: the first - soup with eggplant and beans (200 gr), the second - chicken boiled in vegetable sauce (100 gr). Protein shake.
• Afternoon: kefir (100 ml).
• Dinner: cottage cheese rolls (200 gr).

eighth day

• Snack for lunch: orange.
• We have lunch: the first - soup with chicken and asparagus (200 gr), the second - chicken fillet puff (100 gr). Protein shake.
• Afternoon: fermented baked milk (100 ml).
• Dinner: stuffed squid (200 gr).

Ninth day

• Breakfast: cottage cheese with chopped dill (100 gr). Strong coffee (50 gr).
• Snack for lunch: grapefruit.
• Lunch: first - vegetable soup with chicken (200 gr), the second - egg salad (100 gr). Protein shake.
• Afternoon: hard cheese (100 gr).
• We have dinner: cottage cheese casserole(200 gr).

tenth day

• Breakfast: seafood salad (100 gr). Strong coffee (50 gr).
• We have a snack for lunch: 2 tangerines.
• We have lunch: the first - soup with meatballs (200 gr), the second - salad with asparagus (100 gr). Protein shake.
• Afternoon: cottage cheese with chopped dill (100 gr).
• Dinner: grilled turkey (200 gr).

Eleventh day

• Breakfast: protein omelet (100 gr). Strong coffee (50 gr).
• Snack for lunch: 2 kiwis.
• We have lunch: the first - salmon with milk (200 gr), the second - baked zucchini with cheese (100 gr). Protein shake.
• Afternoon: yogurt (100 ml).
• Dinner: syrniki (200 gr).

Twelfth day

• Breakfast: scrambled eggs from 2 eggs. Strong coffee (50 gr).
• We have a snack for lunch: 50 grams of pineapple.
• We have lunch: the first is oriental pink salmon soup (200 gr), the second is steamed fish (100 gr). Protein shake.
• Afternoon: kefir (100 ml).
• Dinner: protein omelette (200 gr).

Thirteenth day

• Breakfast: 3 pieces of boiled protein. Strong coffee (50 gr).
• Snack for lunch: orange.
• We have lunch: the first is egg soup (200 gr), the second is a turkey baked with cheese (100 gr). Protein shake.
• Afternoon: fermented baked milk (100 ml).
• Dinner: seafood salad (200 gr).

fourteenth day

• Breakfast: cottage cheese with chopped dill (100 gr). Strong coffee (50 gr).
• Snack for lunch: 2 kiwis.
• We have lunch: the first is protein okroshka (200 gr), the second is baked trout (100 gr). Protein shake.
• Afternoon: hard cheese (100 gr).
• Dinner: vegetable stew with beef (200 gr).

The second version of the protein diet offers a table with the same detailed daily menu for two weeks. You can use it.

Such a daily menu for a protein diet lasting 2 weeks is very convenient. You will not get confused in the order of the dishes, since they still have to be repeated during this time. And to prepare them correctly, detailed recipes with ingredients and cooking schemes will help you.

Dish recipes

Even the simplest protein diet for 14 days is unthinkable without hot meals. However, some menus presented on the web completely ignore them. This is fundamentally wrong, because at the end of such a hunger strike, you can get serious problems with digestion. Protein soups, like main courses and salads, it’s not difficult to cook - especially with several detailed recipes on hand.

Salads

egg salad recipe

Ingredients:

• 1 head of onion;
• 4 soft-boiled eggs;
• 200 gr chicken breast, pre-boiled;
• 200 gr already boiled squid;
• 10 gr mustard powder.

Cooking:

1. Place eggs, mustard powder, onion in one container. Grind with a blender.
2. Cut the breast into small cubes, squid is better in rings.
3. Combine all ingredients.
4. Mix.

asparagus salad recipe

Ingredients:

• 400 gr of asparagus;
• 15 gr pine nuts;
• 15 grams of yogurt;
• oregano, basil;
• 2 fresh cucumbers of medium length;
• 400 gr pre-boiled chicken breast.

Cooking:

1. Wrap the asparagus in foil, bake until tender in the oven, preheated to 200°C.
2. Mix nuts, spices, yogurt in a blender.
3. Skip the cucumbers through a fine grater.
4. Mix all ingredients.

First meal

spinach soup recipe

Ingredients:

• 2 pre-boiled eggs;
• 350 gr chicken breast;
• 350 gr spinach (preferably frozen);
• 100 ml of milk;
• salt.

Cooking:

1. Chop the breast into strips.
2. Pour boiled water, boil until fully cooked.
3. Remove chicken from broth.
4. Put the spinach in it, boil it.
5. Add all other ingredients to it.
6. Whisk in a blender.

meatball soup recipe

Ingredients:

• 400 gr juicy chicken fillet;
• 4 pre-boiled protein;
• 20 grams of oat bran;
• medium-sized bulb;
• 3 liters of vegetable broth from celery;
• 4 fresh stalks of celery;
• 400 gr green beans (frozen);
• 2 bell peppers.

Cooking:

1. Skip the fillet and onion through a meat grinder.
2. Add bran, whipped squirrels to them, fashion meatballs.
3. Grind vegetables, place in broth, cook until boiling.
4. Add meatballs, cook until done.

Main dishes

steam omelet recipe

Ingredients:

• 200 gr spinach;
• 2 raw eggs;
• 50 ml of milk;
• pepper, salt.

Cooking:

1. Whisk the eggs. Add spices to them.
2. Add milk.
3. All this is placed in a liter heat-resistant jar. Put it in a pot of water.
4. Cook on a steam bath for no more than half an hour.

Recipe for chicken stewed in kefir

Ingredients:

• 800 gr of good chicken fillet;
• 100 ml low-fat kefir;
• 100 ml pure water;
• 1 onion;
• salt pepper.

Cooking:

1. Mix kefir with water.
2. Rinse the fillet, chop into strips, season with salt and pepper.
3. Place in a deep container.
4. Fill with kefir.
5. Leave in the refrigerator for half an hour.
6. Simmer without oil in a frying pan on both sides.

With such recipes, the simplest protein diet for 14 days will turn into a real feast of taste and will bring only pleasure. At the same time, one should not forget about her goal - to lose extra pounds and put the figure in order. And for this, it is not enough to engage only in compiling a menu and observing a diet. There are a few very important guidelines to follow.

In order for the protein diet for weight loss for 14 days to give good results and not disappoint, follow useful tips specialists. Those who believe that it is enough to strictly follow the compiled menu are deeply mistaken - and the kilograms themselves will go away. They need help, especially considering that the body will have to do without carbohydrates and fats for 2 whole weeks. Here's what to do.

1. Ask your doctor if a protein diet for 2 weeks is contraindicated for you.
2. Approve the menu drawn up by the nutritionist, if necessary, correct it.
3. Do not eat 4 hours before going to bed.
4. Sleep duration should be at least 8 hours. At the same time, you need to go to bed before 23.00, so that the body has time to rest and gain strength before a new day of fasting.
5. During the 2 weeks of the diet, drink multivitamins.
6. Try to be outdoors more and walk.
7. Leave strength exercises and cardio training until better times.
8. Losing weight in these 14 days will help not only a protein diet, but also an active lifestyle. Cycling, swimming, shaping or aerobics.
9. Don't forget to count calories daily. Whatever you eat during the day, you should immediately spend.
10. There is very little liquid in the protein diet menu for 14 days. Therefore, drink more clean water so that your metabolism is not disturbed.
11. The main contraindications for this method of losing weight are kidney problems and age over 55 years.
12. As soon as you feel bad (you feel dizzy, your body goes limp, your performance decreases, lethargy appears), include a few carbohydrates in the menu. Nothing bad will happen if you eat corn or oatmeal for breakfast on one of the days of the diet.

In some moments it will be difficult to break oneself, as they relate to the usual way of life, which will have to be changed. But this is for the best: you yourself will soon notice how you began to lose weight, and at the same time feel completely different - more cheerful and fresh. So how many kilograms can you lose an effective protein diet for 14 days, if you endure it to the end?

results

With a protein menu for 2 weeks as part of such a diet, you can lose weight in different ways. The results will depend on proper nutrition, lifestyle, exercise, positive attitude and existing diseases. If you never go the distance during these 14 days, following all the recommendations of nutritionists, the treasured figure on the scales may turn out to be 10 kg less, which is an excellent indicator. The main thing is to keep it and not gain weight again, which likes to increase very quickly after leaving the hunger strike.

The presented menu options for a protein diet for 2 weeks allow you to evaluate your own strengths in advance. Look through it carefully and honestly answer yourself the question: do you have the fortitude to give up sweet and salty for such an impressive period of time? It might be worth trying yourself in first.

Weight loss up to 10 kg in 14 days.
The average daily calorie content is 700 kcal.

protein diet by right is and is considered one of the most effective and effective nutrition systems - diets for weight loss. This popular diet is designed for an active lifestyle. The protein diet shows its effectiveness best with additional training in the gym by fitness, aerobics, shaping, etc. at least 3 times a week. In addition, a protein diet for 14 days involves at least 6 meals a day.

The protein diet menu completely excludes all foods high in carbohydrates and severely limits the amount of fat. These high-protein foods dominate the menu, along with vegetables and fruits, which are sources of fiber, mineral complexes and essential vitamins.

The protein diet is presented on the site with two menu options: and for 14 days. The effectiveness and average calorie content of these menus are completely identical, the only difference is in the duration of the diet.

Protein diet requirements

On a protein diet, simple recommendations are required:

Eat at least 6 times a day;
. alcohol on a protein diet is not allowed;
. do not eat later than 2-3 hours before bedtime;
. all foods for the diet should be dietary - with a minimum fat content;
. you should drink 2 liters of ordinary non-mineralized water per day;

The protein diet menu can be adjusted according to your desire and preferences on other days so that the daily calorie content does not exceed 700 Kcal.

Protein diet menu for 14 days

1 day (Monday)
. Breakfast: coffee or tea.
. Second breakfast: egg and cabbage salad.
. Lunch: 100 g chicken breast, 100 g rice.
. Snack: 200 g low-fat cottage cheese.
. Dinner: steamed fish 100 g (pollock, flounder, cod, tuna) or boiled with vegetable salad (100 g).
. 2 hours before bedtime: glass tomato juice.

Day 2 diet (Tuesday)
. Breakfast: coffee or tea.
. Second breakfast: cabbage salad with green peas 150 g, cracker.
. Lunch: steamed or boiled fish 150 g, 100 g rice.
. Snack: vegetable salad (tomatoes, cucumbers, bell peppers) in olive oil.
. Dinner: 200 g boiled or steamed lean beef.
. Before going to bed: a glass of kefir.

Day 3 (Wednesday)
. Breakfast: coffee or tea.
. Second breakfast: an egg, an apple or an orange, or two kiwis.
. Lunch: an egg, 200 g of carrot salad in olive oil.
. Snack: vegetable salad 200 g (cabbage, carrot, bell pepper).
. Dinner: 200 g boiled or steamed lean beef or steamed chicken.

Day 4 (Thursday)
. Breakfast: tea or coffee.
. Second breakfast: egg, 50 g of cheese.
. Lunch: 300 g zucchini fried in olive oil.
. Afternoon snack: a small grapefruit.
. Dinner: vegetable salad 200 g.
. Before going to bed: apple juice 200 g.

Day 5 (Friday)
. Breakfast: tea or coffee.
. Second breakfast: vegetable salad 150 g.
. Lunch: 150 g of steamed fish, 50 g of boiled rice.
. Afternoon snack: 150 g of carrot salad.
. Dinner: one apple.

Day 6 (Saturday)
. Breakfast: tea or coffee.
. Second breakfast: egg and vegetable salad 150 g.
. Lunch: 150 g chicken breast, 50 g boiled rice.
. Afternoon snack: 150 g vegetable salad.
. Dinner: an egg and 150 g of carrot salad in olive oil.
. Before going to bed: tea or a glass of yogurt.

Day 7 (Sunday)
. Breakfast: tea or coffee.
. Second breakfast: apple or orange.
. Lunch: 200 g of boiled beef.
. Afternoon snack: 150 g of cottage cheese.
. Dinner: vegetable salad 200 g.
. Before going to bed: tea or a glass of yogurt.

Day 8 (Monday)
. Breakfast: tea.
. Second breakfast: apple.
. Lunch: 150 g of chicken, 100 g of buckwheat porridge.
. Afternoon snack: 50 g of cheese.
. Dinner: vegetable salad 200 g.
. Before going to bed: tea or a glass of yogurt.

Day 9 (Tuesday)
. Breakfast: coffee.
. Second breakfast: cabbage salad 200 g.
. Lunch: 150 g chicken, 50 g boiled rice.
. Snack: 150 g carrot salad.

. Before going to bed: tea or a glass of yogurt.

Day 10 (Wednesday)
. Breakfast: tea.

. Lunch: 150 g of fish, 50 g of rice as a side dish.
. Snack: tomato juice 200 g.
. Dinner: small grapefruit.
. Before going to bed: tea, black or green.

Day 11 (Thursday)
. Breakfast: coffee.
. Second breakfast: one egg.
. Lunch: vegetable salad 200 g.
. Afternoon snack: 50 g of cheese.
. Dinner: apple or orange or 2 kiwis.

Day 12 (Friday)
. Breakfast: tea.
. Second breakfast: apple.
. Lunch: 150 g of boiled beef, 50 g of rice.
. Snack: 150 g cabbage salad with olive oil.
. Dinner: 2 eggs.
. Before going to bed: a glass of yogurt or tea.

Day 13 (Saturday)
. Breakfast: coffee.
. Second breakfast: vegetable salad 200 g.
. Lunch: 150 g of boiled beef, 50 g of oatmeal or buckwheat porridge.
. Afternoon snack: a glass of orange juice.
. Dinner: 100 g of boiled fish, 50 g of rice.
. Before going to bed: a glass of yogurt or tea.

Day 14 (Sunday)
. Breakfast: tea.
. Second breakfast: cottage cheese 150 g.
. Lunch: 150 g of fish, 50 g of boiled rice.
. Afternoon snack: 150 g of vegetable salad.
. Dinner: 2 eggs and a slice of bread.
. Before going to bed: a glass of tomato juice.

Protein diet contraindications

Before this diet, go through a mandatory medical examination, because the protein diet is not allowed for everyone and is completely prohibited:
1. with deviations in the work of the heart (with arrhythmias) and any of its diseases;
2. hepatitis and any liver diseases;
3. during breastfeeding and during pregnancy;
4. with kidney dysfunction;
5. for pain in the joints or related diseases;
6. with colitis, dysbacteriosis, chronic pancreatitis and a number of other diseases of the digestive system;
7. diet increases the risk of thrombosis and is therefore not recommended in the elderly;
8. with a duration of more than 4 weeks.

Advantages of a protein diet for 14 days

1. During the diet, you will be able to carry out fitness or shaping workouts along with weight loss.
2. On a protein diet, there is no feeling of hunger, because. protein food is digested for up to 4 hours, and snacks on the menu are less than 3 hours (with 6 meals a day).
3. Any manifestations of weakness, general fatigue, lethargy, dizziness will be minimal - compared to other diets.
4. Protein diet for 14 days is one of the simplest and easiest to limit.
5. Improvement of the body occurs in a complex way - the hips become more elastic, the skin is tightened and stimulated, sleep normalizes, cellulite decreases, mood and performance increase - due to additional loads while limiting fats.
6. The menu includes a large amount of vegetable fiber, so interruptions in the work of the intestines are unlikely.
7. The rate of weight loss on a protein diet is not the highest, but its results are different - subject to correct mode nutrition after a weight gain diet will not occur for a long time.
8. Exercising in the gym while dieting will only enhance the effect of losing weight, giving you harmony and grace.

Disadvantages of a protein diet for 14 days

1. Protein diet for 14 days is not optimally balanced, although it is used simultaneously with fitness or shaping.
2. Possible jumps blood pressure.
3. Six meals a day is not for everyone.
4. Classes are supposed to be in gyms– which is not always possible.
5. Re-conducting this version of the protein diet for 14 days is possible not earlier than in a month.
6. Any chronic diseases during the diet can become aggravated.
7. Vitamins, trace elements and minerals during the diet are not enough for the body and the negative effect only intensifies with additional loads. It is necessary to take multivitamin preparations or their complexes.

A two-week protein diet will help you quickly and effortlessly get rid of 4 to 8 kilograms of excess weight. There are several types of protein diets. The Atkins diet is considered to be the most popular and effective one. Hollywood stars. The high efficiency of this method has already been appreciated by Jennifer Aniston, Brad Pitt and Geri Halliwell. The protein diet will please those for whom it is not difficult to give up flour and sweets, and everyone who simply cannot imagine their life without meat and fish dishes. Following a diet is quite simple: we refuse carbohydrates and fats (pasta, potatoes, cereals, flour, sweets) and that there are relics we lean on protein foods (lean meat, eggs, fish, low-fat dairy products). Vegetables and fruits are also present in the diet, but their amount is not comparable with the amount of protein consumed. But is everything as rosy and harmless as it seems at first glance?

The results of the "protein" weight loss scheme

How does the protein diet work?

Absorbing only proteins in excess, we do not feel hunger, but for normal life, proteins alone are not enough for the body - it needs fats and carbohydrates. If they do not come from outside, he begins to look for them in the internal stores. First, carbohydrate stores come into play. At the same time, excess fluid is also removed from the body, which also contributes to weight loss. Then the body begins to use the proteins contained in the muscles, and only after that the breakdown of fats begins. Weight loss is inevitable! Due to the abundance of proteins in the diet, the consumption of proteins in the muscles is compensated, so extra pounds go away without loss, or even with an increase, in muscle mass.

Advantages of the protein menu

• The main advantage of the protein diet is that it is guaranteed to work, and also quite quickly.
• It is tolerated relatively easily, without a painful feeling of hunger.
• The food will be, though unbalanced, but varied. In fact, you will have to give up only sweets and some types of side dishes.
• The diet is short-term, designed for only 14 days, and it is recommended to carry it out no more than once a year.
• With a reasonable organization of the diet after the end of the diet, the lost kilograms will not return soon.

Disadvantages of a protein diet

• Nutrition on a protein diet can in no way be called complete and balanced, because the body receives less not only fats and carbohydrates, but also the vitamins, trace elements, and fatty acids it needs. And this is increased fatigue, irritability, sleep disturbances, dull hair, brittle nails, sallow complexion.
• A protein diet is contraindicated in case of kidney problems, diseases of the digestive system (dysbacteriosis, colitis, chronic pancreatitis, irritable bowel syndrome), and gout.
• Not recommended for the elderly and too fat people, since the protein, increasing blood clotting, increases the risk of blood clots in the blood vessels.

However, all the disadvantages of a protein diet are largely offset by its short duration. The main thing is to strictly observe the diet, do not “sit” on proteins for more than two weeks a year and drink at least 1.5 liters of water daily!

Protein diet menu for weight loss

First protein diet

Breakfast

15-20 minutes before meals, drink 200 ml (glass) of water at room temperature.

Unsweetened coffee with milk 0.5% fat or tea.

One fat-free cottage cheese (in the early days you can afford a couple of cottage cheese) or low-calorie yogurt (no more than 80 kcal per 100 g).

After a couple of hours, we drink 1-2 glasses of green tea with mint.

Three hours after breakfast, we eat an apple, an orange, a pear or a few plums.

Dinner

Drink a glass of clean water at room temperature 15-20 minutes before a meal. Then choose one of three options:

• 100 g oven-baked or grilled veal (without salt and oil!), wild boiled rice with soy sauce, fresh cucumber and lettuce salad dressed olive oil and lemon juice. You can use pepper or mustard, but no salt!

• Two small ladles of fish soup with a couple of slices of wholemeal bread, 2 tomatoes, dried fruit tea, tangerine.

• 150 g of steamed or grilled fish with any side dish from the first and second options.

An hour and a half after dinner, you can drink a cup of green tea with mint.

afternoon tea

A green apple, some fresh vegetables and a glass of fat-free yogurt.

Dinner

As usual, before a meal, do not forget to drink a glass of water. Then a choice:

• 250 g oven-roasted chicken, without fat, skin, salt or oil. Instead of a side dish - grapefruit, which goes very well with chicken meat.

• 200 g roasted veal with garlic, 300 g stewed cauliflower or broccoli. We stew the cabbage in olive oil with soy sauce, and a couple of minutes before the readiness we drive in the egg.

• Boiled squid ring salad, 2 tbsp. corn and finely chopped egg, seasoned with olive oil with soy sauce, onion or garlic, 500 g of boiled shrimp, a couple of spoons of wild rice.

• 150 g oven-baked fish (without salt and oil), hard-boiled egg, salad of fresh tomatoes, cucumbers, bell pepper and pine nuts.

Not a dessert, you can eat a few rings of pineapple.

Energy value food consumed per day should not be less than 1200 kcal !!!

The second version of the protein diet

First week

• Monday

Breakfast: a cup of unsweetened black coffee.

Lunch: a couple of hard-boiled eggs, boiled cabbage salad with sunflower or olive oil, a glass of tomato juice without salt.

Dinner: baked, boiled, steamed or fried fish, without any quantity restrictions.

• Tuesday

Lunch: boiled or steamed fish, fresh vegetable salad with olive or sunflower oil.

Dinner: 250 g of boiled veal or beef, a glass of yogurt.

• Wednesday

Breakfast: unsweetened black coffee with toast rye bread.

Lunch: large zucchini fried in vegetable oil, green apples.

Dinner: a couple of hard-boiled eggs, boiled cabbage salad with sunflower or olive oil, 200 g of boiled beef.

• Thursday

Lunch: a salad of three large boiled carrots, finely grated and seasoned vegetable oil, 15 grams of any hard cheese, raw egg.

• Friday

Breakfast: a few raw grated carrots seasoned with lemon juice.

Lunch: boiled, baked or steamed fish, a glass of tomato juice.

Dinner: any fruit or berries, except for sweet grapes and bananas.

• Saturday

Breakfast: only black coffee without sugar.

Lunch: boiled chicken, fresh carrot and cabbage salad.

Dinner: 2 hard boiled eggs, freshly grated carrots dressed with olive or sunflower oil.

• Sunday

Breakfast: unsweetened black or green tea.

Lunch: 250 g of boiled veal or beef, fresh fruit.

Dinner: dinner on any day except the third.

Second week of the protein diet

The menu of the second week assumes the same diet as the menu of the first week, only in reverse order, i.e. Monday - Sunday menu, Tuesday - Saturdays, Wednesday - Fridays, etc.