A weekly protein diet, called the protein diet, is one of the basic methods of many diets that lead to weight loss. The principle of protein nutrition is similar to many slimming systems, but today we will talk about the so-called "minus 6-7 kg in 7 days" system, in which it is necessary to consume the maximum of proteins (proteins) and the minimum of carbohydrates andfat in the diet.
The diet completely eliminates all carbohydrate-rich foods and severely limits the amount of fat and comes with three menu options: for a week, 14 days (the simplest) and 4 weeks. The efficiency and the average calorie content are completely identical, the only difference is in the duration.
The essence of the protein diet
This is the simplest and most importantly effective technique to help a person lose weight. The main thing to remember is that this is a simple protein diet for very quickly losing weight, the menu of which can not contain sweeteners, including sugar and honey.
- Eat only foods rich in protein;
- Complete rejection of the consumption of foods rich in carbohydrates (sugar, potatoes, various types of pasta, products made from their dough);
- Refusal of products representing pure fats (animal fat, mayonnaise);
- Ability to eat fruit, fish, vegetables, eggs, vegetable oil, salads, dairy products (non-fat) without any restrictions;
- Limit carbohydrate foods;
- And the last thing to know: The most effective protein diet for weight loss requires physical activity. This is explained by the fact that the body, receiving an increased amount of protein (protein), always directs it to muscle growth.
Permitted protein products
There are more than 70 products on the protein diet menu, so after reading this section, you will see how varied it is like no other diet:
- Lean and diet meat. For example, from veal, beef, horse meat, you can cook cutlets or cutlets, stew a rabbit;
- Eat offal: beef liver, poultry, veal tongue, lamb, beef front;
- There are no restrictions on the type of fish, it can be fatty, frozen, dried or smoked, canned, crab sticks;
- Seafood of all kinds;
- Poultry, except duck, goose. Keep in mind that you cannot eat the skin;
- Lean ham of all varieties;
- Chicken and quail eggs - you can fry eggs, scrambled eggs, cook in any way;
- Dairy products in an unlimited variety, but without fat;
- One and a half liters of liquids for one day in the form of: tea, coffee, herbal teas, diet drinks, water;
- Vegetable proteins - tofu, seitan;
- Oat bran;
- Drying from apples, pears;
- Sweetener in any quantity;
- Skimmed milk powder;
- Balsamic or wine vinegar;
- Salted soy sauce;
- Adjika, tomato sauce, tomatoes in their own juice;
- Cumin, garlic, herbs, onions;
- Spices for seasoning dishes;
- Gherkins;
- Moderate amount of salt;
- Lemon and its juice in the dishes;
- Mustard, ginger, yeast;
- Chewing gum without sugar;
- Vanilla, agar-agar, vaseline oil;
- Sugar-free lollipops.
Protein drinks
The diet allows you to drink tea, coffee without sugar, herbal decoctions and infusions, water (simple and mineral). Fruit juices and sugary drinks are prohibited. Tomato juice or celery juice with the addition of apple is good for the body. First of all, look at the carbohydrate content - they should be low.
We categorically say "no" to alcohol, ensuring liver, kidney and stomach. Also, alcohol prevents such an enzyme from acting like pepsin, which is responsible for breaking down animal proteins. Therefore, instead of losing weight, you gain weight and most likely develop stomach problems.
Strongly prohibited foods with a protein diet
- Dessert: sweets, chocolates, pastries, cakes, ice creams, sweet fruit and ready-made fruit juices;
- Flour: bread, pasta, sweets;
- Potatoes (in any form);
- Sausages, sausages;
- Fast food and ready meals;
- Butter and other fats;
- Alcohol;
- Porridge;
- Salt, as it retains fluids in the body.
List of animal protein products
During a protein diet, chicken, turkey and rabbit are allowed, but pork and lamb are prohibited. It is preferable to choose low-fat or low-fat milk.
List of animal protein products:
- Sturgeon caviar;
- Lamb;
- Shrimp, prawns, crabs;
- Cheese;
- Salmon, beluga, tuna, sardines;
- Beef;
- Chicken meat, chickens;
- Rabbit, hare;
- Pig;
- Chicken and quail eggs;
- Milk and fermented milk products;
- Duck, goose;
- Chicken stomachs;
- Beef tongue;
- Liver.
List of vegetable protein products
- Soy;
- Green beans and red beans;
- Peanuts;
- Lentils;
- Buckwheat;
- Semolina;
- Sunflower, flax and pumpkin seeds;
- Millet;
- Almonds;
- Peas, chickpeas;
- Pistachios;
- Hazelnut;
- Walnuts and Brazil nuts;
- Bread and baked goods;
- Mushrooms;
- Apples and pears;
- Berries;
- Millet;
- Garlic;
- Green peas and vegetables;
- Potatoes, onions, courgettes, carrots, Brussels sprouts, tomatoes and cucumbers;
- Algae and algae;
- Oranges and other citrus fruits;
- Pineapple;
- Pitted fruit - apricots, peaches, cherries, avocados;
- Tofu (bean curd);
- Edamam (young green beans);
- Sesame;
- Seitan (gluten-free);
- Spirulline (microalgae);
- Apricots and dried plums, dates;
- Papaya and Kiwi;
- Soy milk.
Contraindications. Who shouldn't lose weight on a fast protein diet
It is better to refuse a high-protein diet for people with the following diseases:
- With severe kidney disease, which is not allowed to increase the load on the last;
- With liver problems, with cholelithiasis of a certain nature;
- With severe gastrointestinal diseases;
- With oncological neoplasms;
- With severe heart disease;
- Women during pregnancy; the development of a special diet is possible, but only by a specialist.
Protein diet for a week - slimming menu
Another advantage of the seven-day protein diet for very fast weight loss is that you can prepare the menu at your discretion. There are no hard and fast rules here. This option is just an example. Eating meat and losing weight sounds incredible, but possible.
Monday
- Breakfast: coffee, two eggs;
- Second breakfast: 200 g of buckwheat porridge;
- Lunch: 150 g of boiled meat;
- Afternoon snack: vegetable salad 250 g;
- Dinner: steamed fish 200 g;
- Before going to bed: a glass of 1% kefir.
Tuesday
- Breakfast: coffee, cottage cheese 100 g;
- Second breakfast: 250 g of fruit;
- Lunch: 200 gr. boiled fish + tomato;
- Snack: 200 g of coleslaw;
- Dinner: 200 g of chicken breast;
- Before going to bed: natural yogurt.
Wednesday
- Breakfast: tea, oatmeal in water;
- Lunch: grapefruit;
- Lunch: 250 g of chicken liver with sour cream sauce;
- Afternoon snack: 200 g of cucumber and tomato salad;
- Dinner: a tin of tuna in its own juice;
- Before going to bed: kefir or milk.
Thursday
- Breakfast: coffee, 2 egg omelette, a slice of cheese;
- Second breakfast: 200 g of fruit;
- Lunch: 250 g of chicken liver with sour cream sauce;
- Afternoon snack: 150 g of rice, stewed with vegetables;
- Dinner: 200 g of steamed fish;
- Before going to bed: curdled milk.
Friday
- Breakfast: cottage cheese 100 g, tea;
- Second breakfast: 150 g of buckwheat porridge with dried fruit;
- Lunch: 200 g of beef, 150 g of vegetable salad;
- Snack: orange;
- Dinner: boiled fish with green salad;
- Time to go to sleep: herbal tea.
Saturday
- Breakfast: oatmeal in water, tea;
- Second breakfast: 200 g of fruit;
- Lunch: Steamed fish steak 250 g;
- Afternoon snack: cottage cheese 100 g with dried fruit or berries;
- Dinner: 200 g of chicken breast with 100 g of raw vegetables;
- Before going to bed: kefir.
Sunday
- Breakfast: 100 g of cottage cheese, coffee;
- Second breakfast: 150 g of buckwheat porridge;
- Lunch: 200 g of stewed vegetables, 100 g of rice;
- Afternoon snack: fruit 250 g;
- Dinner: 200 g of turkey fillet, green salad;
- Before going to bed: natural yogurt.
The 7-day protein diet includes several protein products (fish, eggs, meat), which are recommended to be consumed in small quantities (most often 200 g per meal).
Since a protein diet for weight loss for a week puts a lot of stress on the kidneys, eat more vegetables. Eat at least 4 small meals a day. The last meal should be no later than 2 hours before bedtime.
Week 2:the daily menu is repeated and small amounts of complex carbohydrates are added.
Protein diet for 2 weeks - menu for 14 days
The 14-day diet menu is varied. It is dominated by products containing proteins, carbohydrate ingredients with a reduced glycemic index are used.
1 week
Monday
- Breakfast: black coffee with no added sugar;
- Lunch: three hard-boiled eggs, boiled cabbage salad, dressed with vegetable oil (preferably olive oil), 200 g of tomato juice;
- Dinner: fried or boiled fish.
Tuesday
- Breakfast: black coffee without sugar with a crouton;
- Lunch: boiled or fried fish, vegetable salad with cabbage, dressed with vegetable oil;
- Dinner: 200 grams of boiled beef, 200 g of kefir.
Wednesday
- Breakfast: black coffee without sugar with a crouton;
- Lunch: large zucchini fried in vegetable oil, apples;
- Dinner: 2 boiled eggs, 200 grams of boiled beef, fresh cabbage salad with vegetable oil.
Thursday
- Breakfast: black coffee without sugar;
- Lunch: one raw egg, 3 boiled carrots. with vegetable oil, hard cheese - 15 g;
- Dinner: fruit.
Friday
- Breakfast: raw carrots - 1 pc. with lemon juice;
- Lunch: fried or boiled large fish, 200 g of tomato juice;
- Dinner: fruit.
Saturday
- Breakfast: black coffee without sugar;
- Lunch: 1/2 boiled chicken meat, fresh cabbage salad or carrots in vegetable oil;
- Dinner: two hard-boiled eggs, a glass of fresh carrots, grated with vegetable oil.
Sunday
- Breakfast: unsweetened tea - a glass;
- Lunch: 200 grams of boiled beef, fruit;
- Dinner: Dinner menu on any day previously described except Wednesday.
Week 2
Monday
- Breakfast: unsweetened tea;
- Lunch: 200 grams of boiled beef, fruit;
- Dinner: dinner menu of any day previously described except Wednesday.
Tuesday
- Breakfast: black coffee without sugar;
- Lunch: 1/2 boiled chicken, fresh carrot salad or cabbage, flavored with vegetable oil;
- Dinner: boiled eggs - 2 pieces, a glass of fresh carrots, finely chopped with vegetable oil.
Wednesday
- Breakfast: fresh grated carrots with lemon juice;
- Lunch: boiled or fried fish, 200 g of tomato juice;
- Dinner: fruit.
Thursday
- Breakfast: black coffee with no added sugar;
- Lunch: a raw egg, boiled carrots (3 pieces), seasoned with vegetable oil, 15 grams of hard cheese;
- Dinner: fruit.
Friday
- Breakfast: black coffee with croutons;
- Lunch: fried zucchini in vegetable oil, apples;
- Dinner: two hard-boiled eggs, 200 grams of boiled beef, fresh cabbage salad with vegetable oil.
Saturday
- Breakfast: unsweetened black coffee with croutons;
- Lunch: boiled or fried fish, vegetable salad with fresh cabbage, dressed with vegetable oil;
- Dinner: 200 grams of boiled beef, 200 g of kefir.
Sunday
- Breakfast: black coffee without sugar;
- Lunch: a boiled egg, boiled cabbage salad with vegetable oil, 200 g of tomato juice;
- Dinner: boiled or fried fish (large).
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 save you 6-7 kg or more. in a short time.
The benefits of a 14 day protein diet
- During a diet, you can do fitness or modeling exercises along with weight loss, and rapid weight loss will not keep you waiting;
- Follow the basic advice so that your protein day gives the maximum result and benefit: reduce your daily calorie intake to 1000-1200 kcal. Do not forget about the water regime - drink at least 2 liters of water on this day;
- In a protein diet there is no feeling of hunger, protein food takes up to 4 hours to digest and menu snacks are less than 3 hours (with 6 meals a day);
- Any manifestation of weakness, general fatigue, lethargy, dizziness will be minimal - in comparison with other diets;
- The protein diet for 14 days is one of the simplest and easiest in terms of restrictions;
- Improvement of the body occurs in a complex way: the hips become more elastic, the skin is tightened and stimulated, sleep is normalized, cellulite decreases, mood and efficiency increase - due to additional loads limiting thefats;
- The menu of the week with recipes includes a large amount of vegetable fiber, so interruptions in the work of the intestine are unlikely. The most effective protein diet for weight loss involves fractional meals;
- The rate of weight loss with a protein diet is not the highest, but its results are different: if you follow the correct diet, weight gain will not occur for a long time;
- Exercising in the gym while dieting will only increase the effect of losing weight, making you slim and graceful.
Disadvantages of a 14 day protein diet
- The 14 day protein diet is not optimally balanced, although it is used in conjunction with fitness or shaping;
- Sudden jumps in blood pressure are possible;
- Six meals a day are not suitable for everyone;
- Gyms should work, which is not always possible;
- Repeated implementation of this variant of the protein diet for 14 days is possible no earlier than a month;
- Any chronic diseases during the diet can get worse;
- Vitamins, trace elements and minerals are not enough for the body during the diet, and the negative effect only intensifies with additional loads. It is necessary to take multivitamin preparations or their complexes.
Protein Diet - 4 Week Menu
You ask, what is the most effective protein diet for weight loss and what is its menu? We will tell you that everything is very individual. When choosing a protein diet, you need to proceed from your preferences.
First week (have breakfast with half grapefruit / orange and hard-boiled egg):
- Monday:dinner with a choice of fruit, how much you eat (orange, apple, apricot, pear, melon); we have dinner with boiled beef;
- Tuesday:Skinless boiled chicken dinner; have dinner with two eggs, vegetable salad; snack with kefir and toast;
- Wednesday:lunch based on hard cheese, tomato, bread; boiled turkey dinner;
- Thursday:for lunch an unlimited amount of citrus in one form; for dinner boiled chicken fillet with bread;
- Friday:lunch of two eggs with vegetables; boiled / fried fish dinner with vegetable salad; snack with a citrus fruit;
- Saturday:lunch with a type of fruit; dinner with boiled veal salad and vegetables;
- Sunday:have dinner with boiled chicken with vegetables, you can eat a tomato, a grapefruit; and for dinner, boil the vegetables.
Second week (breakfast is the same as in week 1):
- Monday:for lunch, eat boiled veal with vegetable salad; in the evening, eat a couple of boiled eggs and grapefruit;
- Tuesday:Lunch with boiled turkey and vegetable salad; dinner with eggs and orange;
- Wednesday:boiled fish with fresh cucumbers for lunch; eggs with an orange for dinner;
- Thursday:for lunch eat eggs, low-fat hard cheese, boil vegetables; have dinner with two eggs;
- Friday:fried fish for dinner; for dinner - boiled eggs 2 pieces;
- Saturday:boiled chicken breast for lunch, plus tomato and grapefruit; prepare yourself a fruit salad for dinner;
- Sunday:for lunch, grilled beef chop, tomato, grapefruit; for dinner - eat as for lunch.
The third week with a summary description of the whole day:
- Monday:Eat fruit in the morning without limiting yourself in quantity;
- Tuesday:even boiled vegetables are offered in unlimited quantities, only without potatoes;
- Wednesday:Eat all day, alternating fruit and vegetables, prepare salads, eat like this, whole;
- Thursday:steamed lean fish with boiled vegetables, add vitamin cabbage salad;
- Friday:boil or fry turkey meat, eat it boiled with vegetables.
- Saturday, Sunday:only unlimited fruit.
Fourth week with a list of specific products for each day:
- Monday:200 grams of boiled chicken breast, the same amount of fresh cucumber, tomato, canned tuna without oil, a slice of bread, grapefruit;
- Tuesday:fried veal (200 grams), the same amount of fresh cucumber, tomato, bread, apple or pear;
- Wednesday:a piece of low-fat hard cheese, boiled vegetables, a couple of cucumbers and a couple of tomatoes, a loaf, an orange;
- Thursday:boil 200 grams of turkey, as many fresh cucumbers, tomatoes, bread, grapefruit, pear;
- Friday:boil two eggs, eat 3 tomatoes a day, salad with vegetables, orange;
- Saturday:boiled turkey breast, canned tuna, boiled vegetables, two cucumbers and two tomatoes, bread, apple;
- Sunday:a portion of low-calorie ricotta, cucumbers, tomatoes, two glasses of kefir, grapefruit.
The main disadvantages of a protein diet
Like any other diet, along with the benefits, the protein diet has some clear drawbacks:
- Significant stress on the kidneys: as a result of the consumption of a large amount of protein, the kidneys receive additional stress, there is a significant loss of fluids;
- Metabolism imbalance in the body: due to some restrictions in the diet, some substances, vitamins and minerals are missing. To minimize the possible negative consequences of this during the diet, you should take complexes of vitamins and minerals;
- Disruption of the gastrointestinal tract - can occur in some cases due to a lack of the right amount of fiber, which is found in large quantities in cereals, vegetables and with a protein diet are practically excluded from the diet;
- Dehydration of the body - can occur due to the exclusion from the diet of fruits and vegetables that contain a large amount of fluids. Therefore, to avoid negative consequences, it is necessary to consume at least one and a half liters of liquid per day, better than mineral water without gas;
- The protein diet is contraindicated for people with diseases of the gastrointestinal tract, cardiovascular system and kidneys, as well as for people of advanced age, since the high protein content in the blood increases its coagulability, which can cause blood clots. blood.
Useful tips for losing weight with a protein diet
- It is recommended to drink about a glass of water (natural or mineral) 10-15 minutes before a meal to prevent dehydration. The total amount of liquid you drink should not be less than 1. 5 liters per day. For weight loss, the protein diet menu is very effective, and the mechanism of its effect on the body has been fully studied and scientifically proven;
- In order not to harm your health, you need to count calories: the number of calories per day should not be less than 1200;
- Deviations from the diet are unacceptable, it is recommended to eat at the same time. Especially careful at dinner time, it shouldn't be late;
- Correct the menu (diet) in the diagram or table, this will help you to adhere exactly to the diet program;
- Diet is a diet, but don't reduce physical activity, don't forget that physical activity is a natural catalyst for fat burning;
- When it is better to go on a diet - at work or on vacation - everyone decides for himself, depending on the nature of the job, habits, willpower. Someone is more comfortable at work, as it distracts them, is constantly busy with something and this will help them escape hunger and obsessive thoughts about food. Someone, on the contrary, needs a vacation or vacation, since he cannot afford to eat according to the scheme, he does not have the opportunity to bring a thermos, containers with food;
- The most responsible and difficult days are 3-5 days of protein, when the panicked body begins to replenish the spent fat, but at the same time it will actively ask you for additional food. At this time, the main thing is not to succumb to his demands and not to eat what is not prescribed in the diet. Use all your willpower, remembering how beautiful and slim you will become.
Protein recipes
The most common protein breakfast is eggs. They can be used to prepare many energizing dishes for the whole day. Of the advantages, it can be noted that recipes for a protein diet are very tasty. Here are some examples.
Omelette in a bag
- 3 eggs;
- 100 ml. 1, 5% milk;
- Salt, pepper, herbs - to taste;
- Transparent plastic bag.
Beat the eggs and milk. Season to taste with spices and herbs. Pour the mixture into a bag and put it in boiling water for 5 minutes. Over time, we take out the contents of the bag and put it on a plate. A great fat-free breakfast is ready!
Chicken and squid salad
- Squid - 2 peeled carcasses;
- ½ skinless chicken breast;
- 2 eggs;
- Natural yogurt - 2 tbsp. L . ;
- Cheese - 50 g;
- Greens, salt, pepper, lemon juice - to taste;
- Pine nuts for decoration.
Boil the squid, chicken breast and eggs. Cut into cubes. Three cheeses. Grind the vegetables. We mix everything. Prepare a dressing based on natural yogurt, aromatic herbs, lemon juice and pepper. Season the salad and decorate with pine nuts. Let the salad soak a little before use.
For lunch and dinner, baked, grilled or boiled beef, pork, chicken, turkey, fish or seafood are good choices.
Chicken with kefir
- Chicken breast - 1 pc;
- Salt, pepper, garlic;
- Kefir - half a liter.
Rub the chicken fillet with salt, pepper and minced garlic, then fill it with kefir. Let's marinate for at least 3 hours. Then we bake in the oven for 25-35 minutes at 180 degrees.
Pork in soy sauce
- Pork (non-fat parts) - 1 kg. ;
- Soy sauce - ½ cup;
- Salt, pepper, seasoning for meat - 2 tsp.
Cut the pork into medium pieces, rub with spices, salt and pepper, stuff with soy sauce and leave to marinate for 2-3 hours. Pork can be baked or grilled until golden brown. The basis of recipes for a protein diet for weight loss are protein, low in fat and carbohydrates. Next, we recommend that you look into reviews on a protein diet for weight loss.
The protein diet is the generic name for a protein based diet. The diet consists of meat, fish, cottage cheese, eggs. Vegetables with fruit are used, but in smaller quantities, the same goes for cereals, soups and other foods rich in carbohydrates, the main source of energy.