Protein diet for weight loss. Two options for a protein diet and differences in the protein menu How protein diets work

A balanced protein diet is considered one of the simplest and most effective methods for losing weight. The diet is designed for those who want to lose weight without giving up meat products. The protein diet menu is mainly composed of protein foods, and the consumption of fats and carbohydrates is reduced to a reasonable minimum. protein diet for weight loss will help to part with extra pounds without causing much harm to your body, provided that you follow all the recommendations below.

The basic principles of a protein diet for weight loss

When a person eats a lot of carbohydrate-containing foods, he feeds the body with simple “fuel”, and all buns, cakes, pizzas and much more, for the most part, contain simple fats and carbohydrates. The body, recognizing food, uses carbohydrates in order to maintain a person’s strength, in other words, it spends it on energy production, but it (the body) deposits the remaining fats in the bins, as if on a “rainy day”. There are plenty of places where fat could be hidden in a person, for example, the stomach or sides. But do not despair, the body can be outwitted. It is enough to exclude carbohydrates from consumption and supply only proteins to the body, it will immediately begin to look for a way out of this situation and it will have to burn its own fats for energy.

Physical activity will also help you lose weight. A protein diet is a great time to tone up and strengthen muscles (you just need a lot of protein for this), and exercise will help you burn excess fat faster.

Advantages and disadvantages of a protein diet for weight loss

Benefits of a high protein diet

The main and one of the most important advantages of a protein diet can be considered the fact that after eating the prescribed proportion of proteins, a person is deprived of hunger for a long time, and at this time the body continues to work for you. Protein is considered a complex food component, for the digestion of which the body has more time and effort, so hunger will not gnaw at you in an hour or a few hours. The second advantage of a protein diet, of course, is the fact that after the diet is completed, a person will not gain all those kilograms that he lost with such difficulty, while maintaining a balanced diet. Weight loss is especially noticeable in people with a large excess of body fat. Weight loss is fast enough, not allowing you to start missing sweets. In addition, a huge number of recipes have appeared on the Internet that will brighten up not so bright diet everyday life, but at the same time will allow you to maintain the required number of allowed calories. The main thing is to take the first step, and when you start to notice an amazing transformation, and old clothes become big, you don’t want to turn back or leave the intended goal.

Cons of a protein diet for weight loss

As in any other case, before starting to follow a protein diet, you need to visit a doctor and get personal recommendations regarding this step. All protein diets have contraindications - these are disorders of the kidneys, liver, heart, pregnancy. Of course, the protein diet is very different from some of the other mono diets, which do not have a balance of vitamins and beneficial minerals at all. What to say, at least, about the cheese or kefir-apple diet. If a person decides to follow such diets, he will not only face a deterioration in the quality of hair and nails, but will also experience all the delights of improper / slow digestion and constipation. In the case of a protein diet, of course, it is also better to insure your body with the help of tableted vitamins. A slow energy intake from the food you eat can cause slight dizziness and weakness. During the diet, it is recommended to drink more fluids. It will promote good kidney function, which is at risk during a protein diet for weight loss. In addition, do not go on a protein diet for older people. A large amount of protein and a small proportion of fat increases the likelihood of blood clots due to improved blood clotting. That is why the protein diet, like the rest, should be approached with caution.

Products for a protein diet, their preparation

No need to be afraid that now you have to stand idle in the kitchen for days, trying to cook the entire diet menu according to recipes. By no means! The diet is very simple and does not require buying papaya or mangosteen every day. The main food for the entire period of the diet should be protein-containing foods. Especially these include low-fat varieties of fish and meat, as well as protein in large quantities (found in eggs and all kinds of dairy products). You should not abuse the fat percentage when eating dairy products, it is better to limit yourself to 1-3%. In some diet menus, it is allowed to include grapefruit or orange, but you should not abuse these citrus fruits, as the acidity of the stomach may increase, which in turn will lead to Negative consequences. All diet products that are allowed for consumption are best boiled, while using a double boiler. This device perfectly prepares dishes, not allowing vitamins to "escape" from the product (as it can happen during cooking), and also saves your time and effort. Stacked steamers are designed for processing and cooking several products at once. The grill will also become your assistant during the protein diet, where you can easily cook without oil and fat.

It is worth noting that, along with the listed products that are allowed for consumption, there are those that are strictly forbidden to be eaten by all those who strictly follow a protein diet for weight loss. For example, all lovers of fried potatoes will have to forget about their delicacy for the entire diet! Potatoes are not desirable in any form, be it mashed potatoes or baked potatoes. All kinds of cereals and pasta are now banned! And do not be fooled by the sellers' admonitions that durum wheat, from which their pasta is made, can be eaten at least every day. This is not true, as well as the fact that for the good functioning of the stomach it is vital to eat oatmeal porridge in the morning, because there are a lot of substitutes for this product in order to start the body after sleep in a quality manner. All pastries, of course, also remain in the past, especially rich ones. The same applies to all varieties of oil (butter, sunflower).

The duration of the protein diet

Typically, protein-type diets are prescribed in detail for one to two weeks. The menu is not very diverse, in the second week, if any, professionals advise eating the same menu as in the first week, in the diet following from last day to the first. Among other things, nutritionists advise to follow a protein diet for no more than two weeks, then, it is advisable to take a break of half a year, only after that you can resume the course.

Daily protein diet menu for weight loss

All menus of protein diets, which, at this time, there are a huge number (and they often bear the proud names of the creators of the menu), you can study and create your own based on them. It is customary to include the Kremlin diet, the Pierre Dukan diet, the egg diet, Japanese diet for weight loss, angel diet, English and sports diets.

The combined diet option is especially suitable for those losing weight who are not used to following a plan drawn up by another person.

It is worth remembering that you need to eat at least four times a day, this may seem difficult for some people who lead an active lifestyle and cannot devote much time to eating. But the claim that you can lose weight by eating once a day is a huge misconception. Chinese wisdom says: "Do you want to raise a sumo fighter? Give him food once a day!" The fact is that for the whole day our body is very tired and hunger will remind of itself more and more often. new force, as a result of which there is a risk of getting better due to one, but very tight snack. At these moments, a person cannot control himself, and the feeling of fullness does not come immediately, as a result of which a person overeats and gains excess weight. Food should be taken in small portions several times a day. It must be remembered that in the morning you need to start your diet with one glass of water, after that you should wait half an hour and only then you can start breakfast. The last meal should be no later than two to three hours before bedtime. In the afternoon, it is allowed to consume proteins along with some fiber, namely vegetables. It might not a large number of tomatoes or cabbage, cucumber or zucchini.

To better perceive the information, you need to imagine a complete menu for the week.

For breakfast:

You can drink any coffee, even with milk, which is even more desirable than ordinary black coffee, since the latter increases the acidity in the stomach. Instead of coffee, you can drink any type of tea, of course, all drinks should be consumed without sugar. You can afford a small jar of regular or drinking yogurt or cottage cheese or a boiled egg. Once a week you can have buckwheat or oatmeal on the water.

For lunch:

After the first meal, especially such a meager one, at first you will want to eat, so after two or three hours you can eat any fruit, except for bananas and peaches, preferably citrus. Have some more tea.

For lunch:

Lunch can be completely varied, at first you can treat yourself to black wholemeal bread, add two medium tomatoes, one cucumber or a couple of lettuce leaves, one hundred grams of beef / fish / chicken meat. Occasionally - a soup of vegetables rich in fiber (zucchini, cabbage). You can drink tea.

For an afternoon snack:

It is allowed to eat apples, only one or two and drink kefir.

For dinner:

You can cook a seafood salad with an egg, of course, without the use of mayonnaise. You can eat herb chicken breast by wrapping it in foil and cooking it in the oven without the use of oil. Any meat, except pork, with vegetables will be a great dinner and will allow you to get enough for a long time. After dinner, try not to eat anything other than kefir.

Protein diet menu for 14 days

The menu of a protein diet for weight loss for two weeks may look like this.

1 day. Breakfast: 100 g fat-free cottage cheese. Second breakfast: 2 boiled eggs. Lunch: cream soup of broccoli or zucchini baked with 100 g of feta cheese. Snack: 100 ml fat-free drinking yogurt. Dinner: 150g grilled turkey fillet with cranberry sauce.

Day 2 Breakfast: 100g omelet. Second breakfast: fresh leafy vegetable salad with 1 tsp. olive oil. Lunch: okroshka on fat-free kefir with turkey or beef meat, 150g of steamed fish. Afternoon snack: 100 ml of kefir. Dinner: 150g boiled beef, fresh vegetable salad.

Day 3 Breakfast: 100 g fat-free cottage cheese with sour berries (lingonberries, cranberries). Second breakfast: 1 boiled egg. Lunch: 200g stuffed peppers, but instead of rice, use vegetables, such as broccoli. Snack: 100g cucumber and cabbage salad with olive oil. Dinner: 150-200 g of beef baked with garlic.

Day 4 Breakfast: 100g boiled skinless chicken breast. Second breakfast: 100g grilled fish, one cucumber. Lunch: 150 ml vegetable soup without potatoes. Afternoon snack: fresh tomato salad dressed with olive oil. Dinner: 150g beef baked with garlic, 100g grilled vegetables.

Day 5 Breakfast: 150g fat-free cottage cheese. Second breakfast: 1 orange. Lunch: fish ear, 100g red bell pepper salad, lettuce, tomatoes seasoned with lemon juice. Snack: 100g fat-free yogurt. Dinner: 150g turkey stewed with cauliflower or broccoli.

Day 6 Breakfast: oatmeal with water. Second breakfast: 100 g of sour berries. Lunch: 150g grilled fish, 100g stewed eggplant. Snack: low-fat yogurt without sugar and additives. Dinner: 150g steamed beef, 100g tomato and cucumber salad dressed with olive oil.

Day 7 Breakfast: 150 g fat-free cottage cheese. Second breakfast: 1 boiled egg. Lunch: 150g skinless grilled chicken, two fresh tomatoes. Afternoon snack: grated carrots with lemon juice. Dinner: 150g boiled shrimp, 100g green beans.

8. Breakfast: millet porridge on the water, you can add berries or pieces of fruit. Second breakfast: tuna and tomato salad dressed with lemon and olive oil. Lunch: 200 g fish steam cutlets, 100 g of any fresh vegetables. Snack: 125 ml drinking yoghurt without additives. Dinner: 200 g of any grilled fish with vegetables.

9. Breakfast: 150 g fat-free cottage cheese with finely chopped greens (dill and parsley). Second breakfast: boiled egg with cucumber. Lunch: 200 g of boiled beef, 150 ml of tomato juice. Afternoon snack: 50 g pine nuts. Dinner: 200 g of steamed fish, lettuce.

Day 10 Breakfast: two scrambled eggs with spinach. Second breakfast: 100 g fat-free cottage cheese. Lunch: 150g boiled turkey, fresh cucumber and tomato salad dressed with lemon juice and olive oil. Afternoon snack: 1 grapefruit. Dinner: 200 g beef cutlets, lettuce

11. Breakfast: 100 g fat-free cottage cheese with sour berries. Second breakfast: 1 boiled egg. Lunch: 150 g boiled turkey, fresh vegetable salad. Afternoon snack: 75 g of tofu cheese. Dinner: 150 g grilled chicken fillet.

12. Breakfast: 2 fat-free yogurt, 1 boiled egg. Second breakfast: fresh vegetable salad with pieces of feta cheese. Lunch: fish soup (without potatoes). Afternoon snack: 100 g of white cabbage salad. Dinner: 150g boiled beef, 200 ml tomato juice.

13. Breakfast: buckwheat porridge. Second breakfast: 2 boiled eggs. Lunch: 160 g of any grilled fish, lettuce. Afternoon snack: one apple. Dinner: 120 g stewed veal, coleslaw and carrots.

Day 14 Breakfast: oatmeal. Second breakfast: leaf salad with cheese. Lunch: creamy cauliflower soup, grilled chicken breast. Snack: one boiled egg, a glass of tomato juice. Dinner: 200 g of any grilled seafood, 100 g of steamed green beans.

What can you drink during a protein diet for weight loss

During the diet, you can drink tea or coffee without sugar, herbal infusions, water, both ordinary and mineral. Any fruit juices and sugary drinks are excluded from the menu of the protein diet for weight loss. With a protein diet, you can sometimes drink vegetable juices - tomato juice or juice from celery and apple. The main thing is that the juice contains a low amount of carbohydrates.

Any alcoholic beverages are completely excluded from the diet to reduce the burden on the liver, stomach and kidneys. In addition, alcohol blocks the enzyme pepsin, which breaks down animal protein in the stomach, and by eating protein foods and alcohol together, you will not only not lose weight, but it is also likely that you will “earn” indigestion.

Forecast of weight loss on a protein diet

Subject to all the prescriptions of the diet, as well as when playing sports, the weight will go away quickly enough. But the decline occurs differently in people with different proportions of body fat. For example, with a height of 170 centimeters and a weight of sixty-five kilograms, in two weeks of a diet, you can easily lose six to ten kilograms, depending on the duration and energy consumption in training.

This diet is not suitable for everyone, but if you get the permission of a doctor, you approach the implementation of all points competently, you can provide yourself with a great figure in a short time. Moreover, this figure will remain for a long time after the diet.

If you have experience of losing weight on a protein diet, leave your feedback in the comments: which diet option did you follow, is it difficult to follow this diet or not, how much did you lose, did you gain weight again?

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

Mar 16 2017

Content

Excess weight is not an indicator of excellent health in a person, but quite the opposite. Additional kilograms indicate that the body has failed, and it is not working properly. Help to cope with the problem that has been specially developed by nutritionists diets. The most productive and effective of them is protein.

Protein diet for weight loss

A diet consisting of foods with a high protein content is a protein diet for quick weight loss. But it is also a strict control and restriction of intake of carbohydrates and fats. During this effective diet the body intensively removes fluid and calcium. With such a diet, a large load goes to the kidneys, and as a result, a person may experience dry skin, dull hair, and brittle nails.

To avoid dehydration and feel good, you should drink plenty of purified water, as indicated in the Fluid Intake Chart. It will not be superfluous to use vitamins. The combination of a proper and balanced diet, exercise can get a tremendous effect. It is not necessary to train in the gym, that's enough simple exercises which will take half an hour of your time. Protein diet for 2 weeks can completely transform your figure.

Benefits of a high protein diet

This diet has many benefits. The main advantages of a protein diet:

• Satisfying hunger for a long time. Protein is complex element, the body needs time and strength to digest it. This is the reason for the elimination of hunger for several hours.
• A balanced diet helps not to gain kilograms, but to quickly lose them.

Cons of a protein diet

There are disadvantages of a protein diet:

• after the end of the diet, it is easy to break into carbohydrate foods ( flour products, pasta);
• the condition of nails and hair may worsen;
• the diet causes frequent mood swings.

What can you eat on a protein diet

The list of foods that you can eat on a protein diet includes the following main ingredients:

• Dishes of poultry, rabbit, veal, beef, lamb. You can cook meat according to various recipes: steam, boil, stew, fry without oil.
• A variety of lean fish. Choose varieties at your discretion, it's a matter of taste.
• Chicken or quail eggs rich in protein.
• Vegetables (everything except potatoes). They can be taken fresh or in frozen mixtures. Cook soups with them, fry, stew, give preference to greens and cabbage - white, cauliflower, Brussels sprouts.

Protein diet - it is better to make a menu for 14 days in advance - it should not be scarce. The diet can be diluted with the use of such products: canned fish, lightly salted lard, quality sausages, dark chocolate, fruits in moderation. Tomatoes play a special role: they contain lycopene, which is necessary for our body. Salads should be seasoned with lemon juice, linseed or olive oil. During strict diet you can use different spices. Salt needs to be limited.

It is forbidden to use:

• potato;
• bakery products;
• porridge, pasta;
• any sweet drinks;
• alcoholic drinks.

Protein Day Menu

After successful weight loss, you need to keep in shape with the help of effective unloading days. They are held once a week at home, on this day only protein foods are consumed. Remember to drink about two liters of liquid without sugar. It is allowed to eat vegetables, raw, boiled or stewed. Meals are taken every 4-5 hours. There are several types of fasting days:

• Unloading day on meat. For a day you can eat only lean meat in boiled or stewed form. It must be divided into equal portions and eaten throughout the day. You can satisfy your hunger with low-calorie vegetables (tomatoes, cabbage, cucumbers). In the evening, if desired, it is allowed to drink 250 grams of kefir 1% fat.
• According to reviews, a day on kefir is the most popular and effective. For a day you need to drink one and a half liters of kefir. The diet can be varied with apples in the amount of 3-5 pcs. But you should not forget about the use of water in large quantities.
• Unloading day on fish is very similar to meat. You can take for this hake, salmon, pelengas, pink salmon, silver carp. The menu for a protein day consists of 600 grams of your chosen delicious fish. Helps fight hunger lemon water or water with ginger. You can start your morning with green tea.

Types of protein diet

There are a variety of protein diet options. The duration of such a diet varies from 5 to 14 days. An accelerated and quick way to lose weight is a protein diet for five days. It is used when you need to quickly lose weight. The main foods in this high-protein diet are:

• meat, preferably chicken fillet;
• dairy products and milk;
• herbal tea, non-carbonated mineral water (do not drink coffee).

The diet for ten days is practically no different from the previous one. The difference is only in the use of fermented milk products, they should be taken every 6 hours for 200 grams. Fractional meals and small portions will not allow you to feel hungry. Be sure to drink plenty of non-carbonated water and exercise. Extra pounds will disappear very quickly. The diet for 2 weeks is significantly different from the previous ones. sample menu protein diet for weight loss includes a small amount of carbohydrate food.

Protein diet menu for 14 days

A detailed description of the diet will help you quickly lose weight and at the same time not harm your health. Protein diet for 14 days:

1. Breakfast - 270 ml of coffee drink. Lunch - 1 tbsp. fermented baked milk, 2 eggs, 130 grams of boiled cabbage. Dinner - 250 grams of boiled fish with broth.
2. Breakfast - 230 ml fruit juice without sugar, scrambled eggs from 2 eggs without oil. Lunch - 170 grams of fish, 120 grams of beets. Dinner - 200 grams of kefir, 0.2 kg of rabbit meat.
3. Breakfast - 4 quail eggs, 270 ml unsweetened tea. Lunch - 180 g of steamed chicken, 100 g of stewed zucchini, 1 grapefruit. Dinner - 2 eggs, 170 g of lean beef, 125 g of fresh vegetable salad.
4. Breakfast - 270 ml of tea without sugar, 20 g of cheese, 10 g butter. Lunch - 2 boiled carrots, salmon steak 150 g, fresh fruit 150 g. Dinner - 1 tbsp. ryazhenka, 25 g of cheese.
5. Breakfast - 1 raw carrot, 270 ml of tea. Lunch - 1 glass of curdled milk, pork with vegetables 250 g, banana. Dinner - 1 tbsp. kefir, 1 egg, 25 g of cheese.
6. Breakfast - 250 ml of tea, 2 eggs, 15 g of dark chocolate. Lunch - 170 g of boiled rabbit meat, 150 g of vegetable salad, 1 tbsp. a spoonful of sour cream. Dinner - 100 g raw carrots seasoned with vegetable oil, a couple of hard boiled eggs.
7. Breakfast - 270 ml of tea, 4 quail eggs, 15 g of dark chocolate. Lunch - 170 g of beef, 120 g of buckwheat, 2 apples or 1 banana. Dinner - 2 eggs, 100 g of fish, 1 tbsp. kefir, 150 g of vegetables.
8. The second week repeats the menu of the first, but the order is reversed, i.e. Day 8 equals day 7, day 9 equals day 6, and so on.

It lasts 14 days and allows you to lose weight by 4-8 kg. You need to eat fractionally, that is, approximately every 3 hours, but in small portions (the volume is not more than 1-2 handfuls). Thanks to such frequent meals, the feeling of hunger during a protein diet practically does not occur. The basic rule of the methodology is that high-protein foods (low-fat meat, fish and seafood, cottage cheese, tofu, eggs, dairy products) should dominate on the plate. Carbohydrate products that are allowed on the menu.

Protein diet menu for 14 days

The main advantage of a protein diet is that you can cook delicious dishes from a variety of protein-rich foods, and at the same time not even feel any dietary restrictions. A 14-day protein diet menu might look like this.

The first day. Breakfast: fat-free cottage cheese - 100 g. Second breakfast: 2 boiled eggs. Lunch: cream soup of zucchini baked with 100 g of feta cheese. Snack: 100 ml fat-free drinking yogurt. Dinner: 150g grilled turkey fillet with cranberry sauce.

Second day. Breakfast: 100g omelet. Second breakfast: salad of fresh (preferably leafy) vegetables with 1 tsp. olive oil. Lunch: okroshka (use turkey or beef meat), 150g steamed fish. Afternoon snack: 100 ml of kefir. Dinner: 150g grilled beef, fresh vegetable salad.

Day three. Breakfast: 100 g fat-free cottage cheese with sour berries (lingonberries, cranberries). Second breakfast: 1 boiled egg. Lunch: 200g stuffed peppers, but instead of rice, use vegetables, such as broccoli. Snack: 100g cucumber and cabbage salad with olive oil. Dinner: 150-200 g of beef baked with garlic.

Day four. Breakfast: 100g boiled chicken breast. Second breakfast: 100g grilled fish, one cucumber. Lunch: 150 ml vegetable soup (without potatoes). Afternoon snack: fresh tomato salad dressed with olive oil. Dinner: 150g beef baked with garlic, 100g grilled vegetables.

Day five. Breakfast: 150g fat-free cottage cheese. Second breakfast: 1 orange. Lunch: fish ear, 100g red bell pepper salad, lettuce, tomatoes seasoned with lemon juice. Snack: 100g fat-free yogurt. Dinner: 150g turkey stewed with cauliflower or broccoli.

Day six. Breakfast: oatmeal with water. Second breakfast: 100 g of sour berries. Lunch: 150g grilled fish, 100g stewed eggplant. Snack: low-fat yogurt without sugar and additives. Dinner: 150g steamed beef, 100g tomato and cucumber salad dressed with olive oil.

Day seven. Breakfast: 150 g fat-free cottage cheese. Second breakfast: 1 boiled egg. Lunch: 150g skinless grilled chicken, two fresh tomatoes. Afternoon snack: grated carrots with lemon juice. Dinner: 150g boiled shrimp, 100g green beans.

Day eight. Breakfast: millet porridge on the water, you can add berries or pieces of fruit. Second breakfast: tuna and tomato salad dressed with lemon and olive oil. Lunch: 200 g fish steam cutlets, 100 g of any fresh vegetables. Snack: 125 ml drinking yoghurt without additives. Dinner: 200 g of any grilled fish with vegetables.

Day nine. Breakfast: 150 g fat-free cottage cheese with finely chopped greens (dill and parsley). Second breakfast: boiled egg with cucumber. Lunch: 200 g of boiled beef, 150 ml of tomato juice. Afternoon snack: 50 g of pine nuts. Dinner: 200 g of steamed fish, lettuce.

Day ten. Breakfast: two scrambled eggs with spinach. Second breakfast: 100 g fat-free cottage cheese. Lunch: 150g boiled turkey, fresh cucumber and tomato salad dressed with lemon juice and olive oil. Afternoon snack: 1 grapefruit. Dinner: 200 g beef cutlets, lettuce

Day Eleven. Breakfast: 100 g fat-free cottage cheese with sour berries. Second breakfast: 1 boiled egg. Lunch: 150 g boiled turkey, fresh vegetable salad. Afternoon snack: 75 g of tofu cheese. Dinner: 150 g grilled chicken fillet.

Day twelve. Breakfast: 2 fat-free yogurt, 1 boiled egg. Second breakfast: fresh vegetable salad with pieces of feta cheese. Lunch: fish soup (without potatoes). Afternoon snack: 100 g of white cabbage salad. Dinner: 150g boiled beef, 200 ml tomato juice.

Day thirteen. Breakfast: buckwheat porridge. Second breakfast: 2 boiled eggs. Lunch: 160 g of any grilled fish, lettuce. Afternoon snack: one apple. Dinner: 120 g stewed veal, coleslaw and carrots.

Day fourteen. Breakfast: oatmeal. Second breakfast: lettuce with pieces of cheese. Lunch: creamy cauliflower soup, 2 grilled chicken breasts. Snack: one boiled egg, a glass of tomato juice. Dinner: 200 g of any grilled seafood, 100 g of steamed green beans.

What can you drink during a protein diet?

During the diet, you need to drink at least 1.5-2 liters of fluid daily. It can be tea or coffee without sugar, herbal infusions, plain and mineral water. Any sugary juices and carbonated drinks are excluded from the protein diet menu, as they contain a lot of carbohydrates. For example, grape or banana juices are considered sweet. With a protein diet from drinks, tomato juice or juice from celery and apple is good. The main thing is that the juice contains a low amount of carbohydrates.

Any alcoholic beverages are completely excluded. Firstly, this is due to the fact that during the diet, the body's resistance drops and the load on the functions of the liver, stomach and kidneys increases. And secondly, alcohol blocks the production of the food enzyme pepsin, which breaks down animal protein. In other words, eating together protein foods and alcohol, you will not only not lose weight, but it is also likely that you will "earn" indigestion.

To effectively lose weight, there are two effective ways: reduce the calorie content of the diet or change the ratio of proteins, fats and carbohydrates. If we take into account the fact that 1/3 of its calorie content is spent on the assimilation of food rich in proteins, it becomes clear that proteins are the favorites and following a high-protein diet is the shortest way to a slim figure.

The main rules of the protein diet

Proteins are vital for the normal functioning of the body. Increasing the amount of protein foods in the diet qualitatively saturates and accelerates metabolism. To follow a high protein diet, you must:

• Cut out fats and carbohydrates.
• In the main meals, be sure to eat a protein dish.
• Drink at least 2 liters of water per day.
• There are intervals of 3-4 hours.
• Combine a high protein diet with exercise.

Important point! A protein diet in combination with regular workouts works great for building a sporty beautiful body. But if you stick to this meal plan and avoid exercise, then excess protein can negatively affect your health.

Advantages of a protein diet over other nutrition systems:

• No need to count calories.
• Following this algorithm helps to stabilize blood sugar, and therefore hunger does not torment you on a protein diet.
• A high-protein diet qualitatively improves body composition.
• This diet promotes growth muscle mass, due to which the basal metabolic rate increases even at rest.
• A protein diet is one of the most effective and quick ways to get rid of extra pounds. At the same time, the weight does not return if you do not indulge in gastronomic excesses.

When a diet consists predominantly of lipids and carbohydrates, the excess of these macronutrients is stored in fat stores. Restructuring the diet in favor of increasing protein foods causes the body to draw energy from its own fat deposits. At the same time, muscles are strengthened, the skin does not sag, and the effect of losing weight lasts as long as possible.

What is the food basket on a protein diet

This food system provides for the use of a large amount of animal and vegetable protein. The daily norm of protein is 1–1.5 grams per 1 kilogram of body weight. But do not exceed this value! This amount can be gained if you eat enough meat, poultry, fish, dairy products, legumes. Proteins are also found in nuts, mushrooms, cereals. But for the normal functioning of the body on a protein diet, one should not forget about fiber and plenty of water. In this case, fruits should be reduced to 2-3 pieces per day. The proportion of fat in a high-protein diet should not exceed 25% of daily calories.

• Animal products: chicken and quail eggs. Beef, veal, offal, turkey, rabbit, chicken, sea and River fish, seafood. Cottage cheese, milk, kefir, yogurt, light cheeses. Whey Protein.
• Vegetables: Beijing cabbage, white cabbage, cauliflower, asparagus, sea ​​kale, onion, celery, radish, broccoli, bell pepper, daikon, arugula, iceberg lettuce, tomatoes, eggplant, cucumbers, zucchini, onions, garlic, herbs.
• Fruits: grapefruits, apples, pears, kiwis, plums, lemons, oranges, pineapples, berries.
• Cereals: diet bread. Rye, wheat and oat bran. Buckwheat, barley, oatmeal, brown rice, bulgur, quinoa.
• Legumes: beans, lentils, soy meat, peas, chickpeas, tofu. Soy protein.
• Nuts and seeds: almonds, pine nuts, peanuts, cashews, walnuts. Sesame, sunflower and chia seeds. Nut urbech, peanut butter.

Recipe for the occasion::

The protein diet menu may contain coffee, tea, herbal decoctions. It is also prohibited to use vegetable oils: sunflower, olive, sesame, mustard and linseed and mushrooms.

On a high-protein diet, foods high in fat and carbohydrates should be excluded from the menu. This:

• sugar and sweets;
• bakery;
• wheat flour bread;
• potato;
• carrot;
• beet;
• pasta;
• sour cream;
• fatty cheeses;
• White rice;
• packaged juices;
• sweet soda;
• dried fruits;
• bananas;
• grape;
• butter and spreads;
• ketchup;
• mayonnaise;
• ice cream and desserts;
• fatty meats;
• alcohol;
• snacks;
• lard and smoked meats.

Note! If you are hungry before going to bed, you can drink a glass of fat-free kefir or eat two boiled proteins.

Protein diet: menu for 4 weeks

It is necessary to eat fractionally, in small portions. Each main meal should include a protein product (meat, fish, cottage cheese or legumes). Fruits and cereals should preferably be consumed before 16:00. But you can't completely cut carbs. Effectively adhere to five meals a day. It is optimal to make a diet of a protein diet in accordance with these rules:

• For breakfast, you can afford complex carbohydrates combined with easily digestible proteins and healthy fats. It can be oatmeal, boiled eggs, cottage cheese dishes, supplemented with berries, fruits, nuts.
• For lunch comes the turn of a dense meat or fish dish with a portion of boiled cereals, stewed or raw vegetables.
• For dinner, you should limit yourself to high-protein foods, which are best accompanied by non-starchy vegetables.
• Snacking on a protein diet is simply necessary to avoid breakdowns and maintain a stable high level metabolism.

1 week menu:

2 week, menu:

3 week, menu:

4 week, menu:

Three meals a day, depending on the schedule, it is optimal to supplement with one or two snacks. Lunch or afternoon tea may consist of:

• protein shake;
• allowed fruits;
• cups of berries;
• several nuts;
• vegetable cutting;
• boiled eggs;
• 1/2 pack of cottage cheese;
• a glass of sour milk drink.

Protein Diet: Recipes

From the products that are allowed on a protein diet, you can cook a lot of tasty and healthy foods. diet meals. Many of these meals can be prepared ahead of time and taken to work in a container.

Protein omelet with champignons

• 4 egg whites;
• 3 champignons;
• 1 tablespoon of grated cheese;
• black pepper and salt to taste;
• olive oil for frying.

Cut the mushrooms into slices, heat the pan and brush with olive oil. Fry the mushrooms until cooked, pepper, salt, put on a plate. chicken proteins beat with salt and pour into a heated pan. Fry on both sides. Put champignons, cheese on one half of the omelette, roll up and fry on both sides.

Shrimp omelet

• 2 eggs;
• 2 chicken proteins;
• 2 tablespoons of grated cheese;
• 200 g thawed shrimp;
• fresh basil;
• chilli;
• 1 clove of garlic;
• olive oil;
• salt.

Heat olive oil in a frying pan. Remove seeds and finely chop chilli. Fry the peppers and garlic olive oil. Add shrimp and fry for 2 minutes on each side. Drain cooked shrimp on paper towel. Whisk eggs and whites with salt. Pour the egg mixture into the hot skillet greased with olive oil. Put shrimp on top, sprinkle with cheese. Cook over low heat for 5-7 minutes. Sprinkle with chopped basil when serving.

Diet Caesar salad

• 1 chicken breast;
• 1/2 head of iceberg lettuce;
• 30 g parmesan;
• 3 anchovies;
• 1 st. a spoonful of extra virgin olive oil;
• 1 st. a spoonful of lemon juice;
• black pepper and salt.

Dressing Ingredients:

• 1 teaspoon Dijon mustard;
• 3 anchovies;
• 1 teaspoon lemon juice.

Finely chop 3 anchovies. Mix all dressing ingredients. chicken breast marinate in a mixture of black pepper, salt, olive oil and lemon juice. After 20 minutes, put the breast in a baking dish and place in the oven, heated to 200 ° C. Bake 20 minutes. Then cool, remove the skin, separate the bones and cut the chicken fillet into thin slices. For a large portion of salad, half the breast will be enough. The rest of the meat can be used for sandwiches. Tear the washed and dried lettuce leaves with your hands and put them in a bowl. Lay chicken pieces on top. Sprinkle with grated parmesan. Pour sauce, pepper, salt. Decorate with anchovies.

Light salad with tuna

• Jar canned tuna in own juice;
• 1/2 head of red onion;
• 1 medium tomato;
• 10 pitted black or green olives
• 2 large handfuls of lettuce leaves;
• 4 boiled quail eggs;
• parsley;
• salt and pepper;
• a few capers for garnish

Dressing Ingredients:

• 1 teaspoon lemon juice;
• 2 teaspoons of extra virgin olive oil;
• 1 clove of garlic.

Peel the quail eggs and cut into 4 pieces. Squeeze the garlic, mix all the dressing ingredients. Tear lettuce leaves and arrange on a plate. Tomatoes, onions, olives cut into thin circles, put on the salad. next layer there will be tuna, from which excess liquid must be drained, and eggs. Season the salad with salt and pepper, pour dressing over. Garnish with chopped parsley and capers.

Tomato soup with meatballs

• 700 ml of water;
• a can of canned tomatoes in their own juice;
• 250 g ground beef;
• 1 egg white;
• 1 clove of garlic;
• 1 head of onion;
• 1/2 chili pepper;
• 1/2 teaspoon Italian herbs;
• salt;
• pepper.

Squeeze the garlic through a press. Remove seeds from pepper. Chop half an onion, chili pepper and parsley. Add onion, garlic, chili, parsley, egg white to minced meat. Mix thoroughly, season with salt and pepper. Form 10 small meatballs. Boil water in a saucepan, chop the tomatoes in their own juice, add to boiling water. Boil and throw meatballs into the pan. After the soup boils, cook over low heat for 15-20 minutes. Before the end of cooking, add chopped parsley, salt and pepper.

Chicken soup with egg

• 300 g chicken fillet;
• 3 eggs;
• 1/4 celery root;
• 300 g broccoli;
• fresh parsley;
• salt;
• black pepper.

Chicken fillet pour 1 liter of cold water and put to boil. Bring the meat to readiness and remove from the pan. Peel the celery root and cut into small cubes, send to a boiling broth. Divide broccoli into florets. Finely chop the chicken fillet. Add broccoli and chicken to broth. Boil 10 minutes. Salt and pepper. Beat the eggs and in a thin stream, stirring, add to the boiling liquid. Cook for another 5 minutes, at the end of cooking add finely chopped parsley.

Turkey cutlets

• 350 g turkey breast;
• 1 tomato;
• 1 egg white;
• 1 head of onion;
• parsley;
• 1 clove of garlic;
• freshly ground black pepper;
• salt;
• lettuce leaves for serving.

Pour boiling water over the tomatoes, peel, cut into cubes. Grind turkey, tomatoes, onion, garlic, parsley in a food processor. Add protein. Season the mince with salt and pepper. Form 4 cutlets. Fry the turkey cutlets in a grill pan for 8-10 minutes on each side.

• 200 g chickpeas (chickpeas);
• 1 teaspoon sesame;
• 1 st. a spoonful of olive oil;
• 2 tbsp. spoons of whole grain flour;
• 1 clove of garlic;
• fresh cilantro and parsley;
• salt;
• olive oil for frying.

Sauce Ingredients:

• 1 small fresh cucumber;
• 1 clove of garlic;
• 1 cup Greek yogurt;
• fresh dill and parsley;
• salt.

Grate the cucumber, squeeze the garlic through a press, chop the greens. Mix everything thoroughly with Greek yogurt, salt. Soak chickpeas in cold water for 6-8 hours. Rinse, pour clean water and cook until tender. Add all other ingredients, except flour, and beat with a blender until smooth. Next, add flour and mix. Shape into small patties and fry in olive oil until golden brown. Serve falafel with sauce.

Results of the 4-week protein diet

The protein diet is one of the most popular due to the good results that men and women achieve on it. For 4 weeks of the diet, you can safely count on a loss of 5 to 12 kilograms, and weight loss will occur precisely due to fat reserves. It would be wise to stick to a protein diet for no more than a month. But if after the end of this period the extra pounds still remain, and you feel normal, you can eat according to this plan for another 30 days. After leaving the protein diet, the first time you need to strictly control your weight and diet and increase the proportion of carbohydrates in the menu only at the expense of slow carbohydrates.

A protein diet can be used as an express way to lose weight. In this case, the diet is tightened. Such a diet can be called extreme. It can be used no more than 1-2 times a year before important events, when you need to quickly put yourself in order.

Strict protein diet

The menu of a strict protein diet provides mainly foods with a high protein content, while fats and carbohydrates are reduced to a minimum. It is not easy to maintain this style of eating. But the results are worth it. For 7 days of a strict protein diet, you can lose from 3 to 6 kilograms. It is important that this system should be accompanied by regular sports training, and it is better to give preference to strength exercises, rather than cardio load. This is done so that excess protein does not negatively affect the condition of the kidneys, but goes exclusively to building the body.

This system provides for 5 meals a day in small portions. This style is high protein nutrition additionally affects metabolic processes, accelerating metabolism and stimulating the breakdown of fats. Do not forget about the water regime on a strict protein diet. Drink at least 8 glasses clean water. This will avoid the negative impact of the protein diet on the body.

The consequences of a protein diet

Many have a negative view of high-protein diets because of the possible negative health effects. However, this applies to a greater extent to power systems that are designed for a long time. Skewed diet towards any nutrient can be called dangerous. But even more dangerous is the negative impact of excess weight on health. A high-protein diet, when used wisely, will not harm healthy person. But with certain health problems, it can provoke:

• Constipation and indigestion.
• Problems with the kidneys and reproductive function.
• Imbalance of vitamins and microelements.

Also, due to the consumption of a large amount of animal products, the level of bad cholesterol can increase. And because of the reduced amount of carbohydrates in the diet, dizziness, absent-mindedness, and decreased performance are possible. Low level lipids in the menu with a high-protein diet adversely affects the condition of the skin, hair and nails, the menstrual cycle may become irregular. For this reason, a protein diet is contraindicated in: urolithiasis, gout, during the period of active growth, in old age, during pregnancy and lactation, with endocrinological disorders.

It is important! If you follow a protein diet, it is advisable to take a vitamin-mineral complex prescribed by a doctor. Indeed, along with fats and carbohydrates, sources of vital minerals and vitamins leave the diet.

But with all the negative aspects that can be easily leveled, the protein diet is an effective and quick way to put the figure in order if it is used wisely and not made into a permanent eating style.

The protein diet is extremely popular among many diets. Many weight loss systems have been built on the principles of protein nutrition (including the Dukan diet, the Kremlin diet, etc.), but now we will talk about the diet known as “7 kg in 7 days”.

The advantage of this system is that you do not have to suffer from hunger and poor health. It also allows you to achieve good results in a fairly short time.

This system of weight loss is based on increasing the consumption of foods containing protein and reducing the amount of foods with fats and carbohydrates. With such a diet, the body experiences a shortage of substances necessary for replenishing energy from food and begins to use the reserve reserves of the body, i.e. fatty deposits.

Basic principles:

Important to remember! Before starting physical exercises for 30-40 minutes, you must definitely drink a protein shake. Otherwise, according to professional fitness instructors, the benefit and opportunity to create a beautiful relief turns into a potential threat to health.

Allowed protein foods for quick weight loss

The diet of a person adhering to a fast protein diet should include:

It is important to know! Nutritionists do not recommend eating foods with zero fat content, because. The body needs fats to function properly. Therefore, if you follow a diet, you should not buy, for example, cottage cheese 9-18%, but 5% - to satisfy the need for fats, will not affect health and weight.

The advantage of the 7 kg system. for 7 days that you do not have to suffer from hunger and poor health.

• sweet, incl. sweets, chocolate, cakes, cakes, ice cream, sweet fruits and prepared fruit juices;
• flour, incl. bread, pasta, pastries;
• potato(in any form);
• sausages, sausages;
• fast food and semi-finished products;
• butter and other fats;
• alcohol;
• porridge;
• salt, because it retains fluid in the body.

For those with a sweet tooth, a protein diet menu for very quick weight loss may include 1-2 squares of dark chocolate (at least 70%) 1-2 times a week.

Protein drinks for quick weight loss

As a dinner, as well as during heavy physical exertion, protein or protein shakes. In sports shops and departments diet food you can find ready-made drinks or powders that need to be diluted. However, such cocktails can be prepared at home.

The basis can be:

• still water;
• low-fat milk;
• low fat yogurt;
• kefir;
• ryazhenka.

Quail and chicken eggs can act as a protein base, as well as 5% cottage cheese. And at the final stage, greens or berries are added.

The main thing is to remember that this is a protein diet for very fast weight loss, the menu of which cannot contain any sweeteners, incl. sugar and honey.

Some healthy recipes protein drinks:

1. vanilla cocktail. Recipe: 100 g of cottage cheese and 150 ml of milk + vanillin / vanilla extract.
2. Farm cocktail. Recipe: 150-200 ml of milk and two chicken (4 quail) eggs + parsley or dill.
3. Energy Nutritional Shake. Recipe: 100-150 ml of milk and one chicken / two quail) eggs + 10 g of mint + 10 g of ground coffee.

Cooking rules: It is necessary to beat the composition of the drink with a blender, adding each ingredient following the recipe.

Quick protein diet for 3 days

For quick weight loss of several kg in 3 days, there is the most stringent recipe for a protein diet. However, nutritionists warn that diets designed for quick weight loss are difficult to maintain, and they can also be harmful to the human body.

Applying this diet, you need to be sure that there are no problems with the heart, blood vessels, gastrointestinal tract and other organs.

It is important to know! You can sit on a fast protein diet no more than once every six months, because. this power plan is not balanced.

The main rule is to drink plenty of fluids, unsweetened herbal teas.

The menu for all 3 days is standard:

Unlike the weekly version, with a 3-day diet, any physical activity is prohibited.

Another very important the right way out of the blitz diet. Increase your calorie intake very slowly, as well as gradually introduce new products, starting with vegetables, fruits and meat, and only then - everything else.

this protein diet for very fast weight loss, the menu of which cannot contain any sweeteners, incl. sugar and honey.

Need to remember! If dizziness, nausea, weakness appear during the diet, you should immediately stop the diet and return to the previous diet. And it is best to consult a doctor before starting a diet.

A sample menu of dishes for every day of the week for very fast weight loss on a protein diet

Another The advantage of a protein diet for very fast weight loss is that you can make a menu at your discretion. There are no strict rules here. The option shown is just an example.
Serving size is about 200-250 gr.

Day one: Morning, afternoon, evening meals, snacks

Day two: Morning, afternoon, evening meals, snacks

Day three: Morning, afternoon, evening meals, snacks

Day four: Morning, afternoon, evening meals, snacks

Day five: Morning, afternoon, evening meals, snacks

Day six: Morning, afternoon, evening meals, snacks

Day seven: Morning, afternoon, evening meals, snacks

Getting out of the fast protein diet

Preservation achieved result largely depends on the correct way out of the diet, so you should not immediately lean on fast food, sausage and cakes. It is advisable to refuse them altogether.

In the first two weeks, you need to increase the number of calories eaten per day by adding cereals and fruits.. Then you can add sour cream and butter to the diet.

You can not stick to the same diet for more than 14 days. Repetition of the diet is possible no earlier than six months later.

Replace dairy and sour-milk products with medium-fat products. You can add bread, juices and a little sweet.

A particularly strict diet regimen for very fast weight loss

This dietary option is suitable for athletes with regular loads on the body and pumping muscle mass. Duration - 7 days.

Peculiarities:

• the total calorie content should be approximately 1000 kcal;
• only 3 meals are allowed;
• any fruits and vegetables are prohibited;
• snacking is prohibited.

Menu design example

Contraindications. Who should not lose weight on a fast protein diet

Despite the fact that, according to nutritionists, the protein diet is one of the safest, there are a number of people who should not adhere to it:

• children under 18;
• elderly people over 50;
• expectant and nursing mothers, for whom proper and balanced nutrition is extremely important;
• people with kidney and liver diseases;
• people suffering from heart disease;
• if there are problems with blood clotting, because a large amount of protein in the diet increases the risk of thrombosis;
• diabetics;
• in the presence of oncology;
• if high mental or emotional stress is coming during the diet, it is better to postpone the diet, because. The brain needs sugar to function properly.

Recommendations for observing the diet on proteins. It is important to know the following

To achieve the maximum effect and in order not to harm the body, doctors advise following these rules:

losing weight fast ways, important to remember! When choosing dishes and forming your own protein diet menu, you need to diversify the diet as much as possible from the list of allowed foods. You can not stick to the same diet for more than 14 days. Repetition of the diet is possible no earlier than six months later.

Sports and allowed foods are the key to success with a protein diet, it is this combination that will relieve 7 or more kg in a short time.

Good luck and health!

Effective protein diet for very fast weight loss:

What menu should be for a protein diet: