Protein diet for weight loss: the menu for the week includes various foods with the highest content of proteins, which can lead to malfunctions in the functioning of some organs, hit the immune system and has a number of contraindications. Dietitians recommend this method of losing extra pounds or gaining muscle mass only for healthy people and no more than once a year.
A strong blow to the body requires recovery for many months, but it gives serious results and is suitable for those who cannot refuse fish and meat dishes. Eating foods containing sugar is strictly prohibited on this type of diet, which can lead to significant discomfort for sweet lovers and affect brain activity. About what varieties exist, positive and negative points, menus and information are given in the text below.
Protein diet: principle of action
The principle is as follows:
- increases the amount of protein consumed;
- carbohydrates are reduced to the minimum possible.
Getting with food, protein compounds that the body has not processed become:
- glucose;
- fat.
They settle in the body and lead to an increase not in muscle, but in fat mass. The body produces more sweat and urine, which leads to dehydration. Carbohydrates do not get inside, therefore, energy reserves are reduced, due to which exhaustion occurs 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 lead to results without physical activity - in this case, sagging tissues may occur in some parts of the body.
This diet acts as an express remedy for the loss of excess adipose tissue. Protein food is digested for a long time, so there is no feeling of hunger. To reduce the load on the organs, you should take a large amount of water inside, which increases in the hot season.
Lack of carbohydrates can lead to impaired metabolism, so this type of diet should be approached with caution and only after consulting a specialist, so as not to harm yourself.
Benefits of a high protein diet
This nutrition system involves the rapid loss of kilograms without the desire to eat. Other positives:
- long saturation;
- variety in the diet;
- calories for food consumed are not limited;
- preservation of results over a long period, subject to compliance with the exit rules;
- efficiency in the form of ten kilograms in fourteen days.
Who is not on a high protein diet?
With obvious advantages, the power system is not without drawbacks in the form of:
- unbalanced diet;
- significant load on the organs;
- loss of minerals (excreted with urine);
- lack of vitamin, mineral and nutrients;
- refusal of sweet, flour products (creates discomfort for lovers);
- 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 with a dietitian, therapists for contraindications.
Types of protein diets
This type of food combines a number of diets that have been developed by different nutritionists, the difference lies in the duration and rules:
- according to Dukan(staged, has a number of requirements, calorie counting is not needed, it is necessary to consume a reduced amount of salt and avoid thirst);
- according to Malysheva(lasts for twenty-eight days, does not allow hunger, you need to eat five times, you need to count calories, you need to eat simple carbohydrates);
- Kremlin view(assumes scoring - 1=1 gram carbs/100 grams of this product - and vegetable days);
- according to Atkins(low-carbohydrate system, the use of cheeses, 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:
| Name | Who will suit | pros | Minuses |
| Dukan | For all | No need to count calories and limit diet | Contraindicated in diseases of the central nervous system |
| Malysheva | Those who want to improve their health and lose weight permanently | Long lasting results, simplicity, 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 people | Significant weight loss while maintaining psychological comfort | Reduced mental activity, not suitable for lovers of sweets, unacceptable for diseases of the kidneys, heart, gastrointestinal tract, pregnancy |
| Atkins | For all | Fast and effective weight loss, promotes improved functioning of the kidneys and other organs | It is forbidden to consume many essential foods |
| Maggi | For all | Self-selection of the menu, simple rules, no age restrictions | It is required to consume an increased amount of eggs, which leads to an increase in cholesterol |
The Dukan Diet is characterized by an emphasis on reducing carbohydrates in the early stages. To improve the functioning of the digestive system, the diet is supplemented with bran. In subsequent stages, the body continues to lose weight, but carbohydrate-containing foods begin to return to the menu again.
The Malysheva program involves a long-term weight loss system that leads to long-term results. Basic principles: taking at least two liters or ten glasses of water during the day, avoiding sugar and salt, overeating is not allowed.
The Atkins system combines the following requirements:
- the amount of meat, fish should be equivalent to vegetables, fruits;
- the volume of carbohydrates is reduced;
- protein-containing and fat-containing foods are not limited in the amount consumed.
There is also a classic version:
- five-day;
- ten-day;
- fourteen days.
Approved Products
There are two requirements for food products that are allowed to be consumed as part of a protein diet:
- high protein content;
- low concentration of fatty component.
Only materials that meet these requirements can serve as ingredients for the preparation of the daily menu. The list includes (name/example):
- lean poultry/chicken, turkey;
- rabbit meat;
- veal;
- lean beef;
- offal / liver (contains vitamins and minerals in the chemical composition);
- lean fish/tilapia;
- salad;
- parsley;
- cilantro;
- dill;
- vegetables / cucumber, tomato, onion, zucchini;
- protein of a chicken or quail egg;
- fruit crops 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 mineral water;
- low-fat dairy products of natural origin in the classic version / milk, kefir, yogurt, cottage cheese;
- seasonings / black pepper, red;
- sauces / soy, etc.
Perhaps the use of apple cider vinegar, seafood, tofu, low-fat cheese.
Nutritional value is not an indicator for determining the suitability of a component; one should focus on the amount of carbohydrate and fat components. When calculating the amount of protein, data from food packages provided by manufacturers should be used as sources of information.
Prohibited Products
The following list can help in identifying the suitability of food, which includes:
- pork, fish with a high percentage of fat;
- pasta;
- bakery products;
- all types of cereals, in addition to those indicated in the permitted list;
- fruit crops (only apples and citrus fruits are allowed) (bananas are not recommended);
- potatoes (high percentage of starch);
- corn;
- carrots (contains sugar);
- beets (contains sugar);
- fructose;
- sugar and sweeteners;
- juices (except permitted);
- sugar-containing products;
- drinks with added sugar
- carbonated water (mineral and other types of drinks);
- mayonnaise;
- ketchups;
- any sauces containing a high percentage of fats.
Menu for a protein diet for 7 days
When compiling the menu for the day, one should take into account the manufacturer's data on the composition of the product, general data are given in the list(name/kilocalories/protein/fat/carbohydrates):
- chicken fillet / 110 / 23. 1 / 1. 2 / -;
- egg fillet / 84 / 19. 2 / 0. 7 / -;
- rabbit meat / 173/33 / 3. 5 / -;
- beef/250/26/15/-;
- tilapia/96/20. 1/1. 7;
- flounder / 83 / 16. 5 / 1. 8 / -;
- hake fish meat / 86 / 16. 6 / 2. 2 / -;
- cod/78/17. 7/0. 7/-;
- kefir one percent / 40 / 2. 8 / 1. 0 / 4. 0;
- one percent milk / 41 / 3. 3 / 1. 0 / 4. 8;
- 1% curdled 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 is made upon awakening) |
| Dinner | Before sleep should be at least three hours |
| Complex carbohydrates | Small portions in the morning - no later than 14: 00 |
| Apples (no more than two pieces) or citrus fruits | Before lunch |
| Combination of proteins with non-starchy vegetables (tomato, cucumber, celery) | After 14: 00 |
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 adhere to this nutrition program in the presence of the above contraindications, as well as:
- high levels of cholesterol in the blood;
- individual intolerance to eggs.
Food is taken three times a day. An example of nutrition for a week is shown in the table:
| days | Breakfast | Dinner | Dinner |
| one | apple or grapefruit Green tea/glass Eggs / two pieces |
boiled egg / one piece Orange Boiled chicken fillet / one hundred and fifty grams |
Kefir / one glass Boiled chicken fillet / one hundred grams |
| 2 | Orange juice / one glass Eggs boiled / two pieces |
oranges / two pieces Stewed chicken fillet Coffee |
Grapefruit Chicken eggs / two pieces Milk / one glass |
| 3 | Mineral water with lemon juice / one glass boiled eggs / two pieces |
Grapefruits / one piece Boiled beef / two hundred grams Spinach leaves / one hundred grams |
Eggs boiled / one piece Kefir / glass |
| four | Omelet for three eggs Salad with greens Green tea/glass |
Boiled fish / two hundred grams lettuce leaves |
Grapefruits / two pieces Eggs boiled / one piece Kefir / glass |
| 5 | Eggs boiled / one piece Salad with vegetables and herbs |
Orange juice/glass Boiled fish / two hundred grams Tomato / two pieces |
Herbal tea/glass boiled egg / one piece |
| 6 | grapefruit juice/glass Cottage cheese / one hundred and fifty grams |
Grapefruits / two pieces Beef / one 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
The results of users range from one to four lost kilograms in seven days. An exemplary menu is presented in the table:
| days | Breakfast | Dinner | Snack | Dinner |
| one | Protein omelet Salmon slightly salted Coffee |
Chicken cutlets Kefir |
Cottage cheese Yogurt |
Seafood platter (soup, cocktail) |
| 2 | Cottage cheese casserole Tea (herbal, green, black) |
Meatballs with veal/vegetable salad | Kefir + bran | Vegetable stew with chicken platter |
| 3 | Baked cheesecakes with sour cream Coffee |
Fish soup or fish soup | Apple, citrus or kiwi | Baked dish of meat and vegetables |
| four | Cottage cheese Kefir |
Meat solyanka | Sandwich consisting of slightly salted salmon and greens | Roll with meat and vegetables |
| 5 | Chicken fillet Apple Tea |
Baked fish/whole grain bread | Pancake with cottage cheese and bran | Chicken cutlets / vegetable salad |
| 6 | Boiled chicken egg Lightly salted salmon Coffee |
Stewed Beans/Vegetable Salad | Syrniki Herbal tea |
Steamed fish steak/cabbage salad |
| 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 food 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 | Omelet on squirrels 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 shrimps | Yogurt | Salad consisting of proteins and carbohydrates |
| 6 | Squirrels boiled / two pieces Herbal tea |
Tangerines / two pieces | Oriental soup (from eggs and pink salmon) | curdled milk | Shish kebab (turkey + vegetables) |
| 7 | rice porridge Cookie Coffee + sugar |
Banana | Minestrone | Bakery products | Vareniki (potato-cabbage) |
Protein-vitamin diet
Eating at least five times a day. An exemplary menu is presented in the table:
| days | Breakfast | Snack | Dinner | Snack | Dinner |
| one | Chicken whites / two pieces | Citrus | Veal or beef / 200 grams | Unsweetened pear or apple / 2 pieces | Chicken fillet baked/100 grams |
| 2 | Curd / 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 whites / 2 pcs. | Peach / 1 pc. or apricot / 2 pcs. | Boiled rabbit/200 grams | Beet-carrot salad | Fish fillet (grilled)/100 grams |
| 6 | Fried squirrels / 4 pcs. Cheese/10 grams |
Chicken fillet/100 grams Kefir / glass |
Chicken bouillon Meat/150 grams |
Curd / 100 grams | Fish/200 grams |
| 7 | Fruit salad/300 grams | Apple | Vegetable salad dressed with olive oil | fruit smoothie | Vegetable salad |
Protein-vegetable diet
An example menu for the week is shown in the table:
| days | Breakfast, grams | Lunch, grams | Dinner, grams |
| one | Meat/150 Sauerkraut Green tea |
Meat/150 Bread black Vegetable Salad |
Fish/150 Boiled 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 |
Stewed beans/200 Vegetable salad |
Meat/150 Salad: cabbage + peas |
| four | Curd/100 Green tea |
Stewed meat/150 Vegetable Salad |
Meat/200 Salad: tomatoes + vegetable oil |
| 5 | Kefir Cookie |
Meat/200 Tomatoes |
Fish/200 Banana fruit juice |
| 6 | Curd/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 | Curd/200 Coffee |
Apples/1 | Chicken fillet baked/100 Black bread |
Yogurt | Fish Vegetable Salad |
| 2 | Yogurt | Orange/1 | Beef + vegetables | Kefir | Fish + vegetables |
| 3 | boiled eggs Tea |
Grapefruit/1 | Chicken fillet + brown rice | Yogurt | Baked beef Salad with vegetables |
| four | Kefir Oatmeal cookies/3 |
Banana/1 | Turkey fillet | Ryazhenka | baked fish Vegetable salad |
| 5 | Curd/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 | Curd/200 | Tangerines/2 | Boiled beef Bread black |
Kefir | Baked fish + cabbage broccoli |
Menu for pregnant women
An example of a daily menu during pregnancy is shown in the table (numbers correspond to grams and pieces):
| Stage | trimester 1 | 2 trimester | trimester 1 |
| Breakfast | Milk porridge from oatmeal + dried fruits Butter/10 Steam cutlet + black bread Rosehip decoction |
Whole grain bread + butter Boiled chicken eggs/1 Rosehip decoction |
Milk rice porridge + raisins Whole grain bread + butter Morse |
| Snack | Curd/100 Apple/1 |
Ryazhenka Banana/1 |
Cheesecakes + sour cream Apple |
| Dinner | Soup with chicken broth Vegetable stew/200 Baked fish steak/1 Whole wheat bread |
Soup: cauliflower + broccoli Chicken pilaf Grated carrot Whole grain bread |
cabbage soup baked fish Salad "Vinaigrette" |
| Snack | Yogurt Pears/1 |
Almond/handful Prunes/10 |
Yogurt Pear/1 Bun |
| Dinner | Omelet with vegetables Whole grain bread or bun |
Cheese casserole Vegetable Salad |
Cucumber salad with herbs Braised turkey + buckwheat |
The duration of the protein diet
The classic variation involves three types of duration in days:
- 5;
- ten;
- fourteen.
The maximum number of days is fourteen. The value suggests the presence of physical activity, with a passive lifestyle, this type of diet can lead to impaired kidney function. To reduce the load on the internal organs, it is required 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 rods, 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 adherence to the requirements of the protein system is imbalance, creating a load on the body. Despite the undoubted benefits of proteins for the body, their prevalence in the diet can be harmful to health. At the end of the recommended periods, you should gradually exit this program and not repeat it during the year.
Protein diet recipes for weight loss
Omelette
You can cook in a double boiler, microwave or slow cooker.
It is necessary to prepare the components and add to the bowl:
- raw chicken eggs / four pieces;
- milk / half a glass.
Cooking instructions:
- Beat the components with a mixer.
- Immerse in the container of the steamer.
- Cook under normal conditions for twenty minutes.
oatmeal porridge
It is necessary to prepare the components and add to the bowl:
- hercules / two tablespoons;
- boiling water / half a glass.
Cooking instructions:
- Combine cereal with boiling water.
- Set aside to swell for thirty minutes.
Keta baked
It is necessary to prepare the components and add to the bowl:
- fish steaks / one piece;
- lemon juice / teaspoon;
- spices / to taste;
- hard cheese / twenty grams;
- yogurt / two tablespoons;
- tomato / one piece.
Cooking instructions:
- Wash the steak, pour over the juice, add spices.
- Marinate for twenty minutes.
- Cut the tomato into rings.
- Lay out the vegetable.
- Brush the steak with yogurt.
- Lay out the cheese.
- Place in an oven preheated to 180 degrees Celsius.
- Bake for thirty minutes.
meat salad
It is necessary to prepare the components and add to the bowl:
- beef / one hundred grams;
- champignons / one hundred grams;
- onion / to taste;
- hard cheese / fifty grams;
- olive oil / for frying;
- sour cream with a low percentage of fat content / one spoon.
Cooking instructions:
- Boil beef until done.
- Chop the meat with a knife.
- Chop mushrooms and onions.
- Place mushrooms with onions in a pan and fry in olive oil.
- Grind the cheese with a grater.
- Combine beef with mushrooms, cheese, sour cream, mix.
How to get out of the diet
Lost weight is given to the body by stress, but after the expiration of the period assumed by the weight loss or weight maintenance program, the transition to a normal nutrition system should be gradual. This requirement is the main one and the duration of maintaining the achieved value on the scales depends on compliance. If the next day you abruptly begin to consume most of the prohibited 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 quantities of flour and sweet products;
- do not take too fatty food;
- on an empty stomach a sip of water;
- oatmeal porridge or low-fat cottage cheese for breakfast;
- lunch - low-fat soup, baked fish or meat (not fried);
- abstinence from potatoes (contains starch);
- small portions at least three and no more than five times during the day.
The usual components of the diet must be added to the daily menu slowly. Physical exercises, relaxing procedures enhance the effect.