Protein diet for weight loss: the weekly menu includes various foods with the highest protein content, which can lead to malfunctions in the functioning of some organs, attack the immune system and have a number of contraindications. Dietitians recommend this method of losing extra pounds or gaining muscle mass only for healthy people and not more than once a year.
A strong blow to the body requires healing 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 in this type of diet, which can lead to significant discomfort for sweets lovers and affect brain activity. Regarding the varieties that exist, the positive and negative points, menus and information are given in the text below.
Protein diet: the principle of action
The principle is as follows:
- increases the amount of protein consumed;
- carbohydrates are reduced to the minimum possible.
Taking in food, protein compounds that the body has not processed become:
- glucose;
- fat.
They are placed 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 are not taken in, therefore, energy reserves are reduced, due to which exhaustion occurs and, as a result, increased fatigue and reduced mental activity. Due to the excessive intake of proteins, the body is under stress and the mass will not lead to results without physical activity - in this case, dependent tissues may occur in some parts of the body.
This diet acts as an express remedy for the loss of excess fat tissue. Protein food is digested for a long time, so there is no feeling of hunger. To reduce the load on the organs, you need to take a large amount of water inside, which increases in the hot season.
The lack of carbohydrates can lead to impaired metabolism, so this diet should be treated carefully and only after consulting a specialist, so as not to harm yourself.
The benefits of a high protein diet
This food system involves rapid weight loss without the urge to eat. Other positives:
- long saturation;
- variety in the diet;
- calories for the food consumed are not limited;
- preservation of results for a long period, subject to compliance with exit rules;
- efficiency in the form of ten kilograms in fourteen days.
Who is not on a high protein diet?
With obvious advantages, the energy system is not without flaws in the form of:
- unbalanced diet;
- significant load on organs;
- loss of minerals (excreted with urine);
- lack of vitamins, minerals and nutrients;
- rejection of sweet, flour products (creates discomfort for lovers);
- mandatory physical activity is required - without this, the body will be damaged.
Due to the existing shortcomings, the program has a number of contraindications:
- pregnancy period;
- childhood;
- age over sixty years (probable thrombosis);
- kidney, liver diseases;
- cholelithiasis;
- diseases or abnormalities in the work of the gastrointestinal tract;
- oncological diseases;
- the presence of neoplasms.
Eating a large amount of protein in some cases can be life-threatening, so you should first consult a dietitian, therapist about 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, there are a number of requirements, no calorie counting is needed, it is necessary to consume a reduced amount of salt and avoid thirst);
- according to Malysheva(lasts twenty-eight days, does not allow hunger, you have to eat five times, you have to count calories, you have to eat simple carbohydrates);
- View of the Kremlin(assumes the result - 1=1 gram of carbohydrates/100 grams of this product - and vegetable days);
- according to Atkins(low-carb system, the use of cheeses, meat, dairy products is prohibited);
- from Maggi(three meals a day, there are two options - eggs and cottage cheese, you need to count calories).
The positive and negative sides of each type are presented in the table:
| Name | Who will suit him | pros | minuses |
| Dukan | For all | No need to count calories and restrict your diet | Contraindicated in diseases of the central nervous system |
| Malysheva | Those who want to improve their health and lose weight forever | Long-term results, simplicity, overeating is not allowed | Weight loss is slow, with low metabolic rate, contraindicated in children, teenagers, 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 sweets lovers, unacceptable for diseases of the kidneys, heart, gastrointestinal tract, pregnancy |
| Atkins | For all | Rapid and effective weight loss promotes improved functioning of the kidneys and other organs | Consuming too many essential foods is prohibited |
| Maggie | For all | Self-selection of the menu, simple rules, no age restrictions | The consumption of an increased amount of eggs is required, 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 the later stages, the body continues to lose weight, but foods containing carbohydrates begin to return to the menu again.
The Malysheva program includes 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 equal to vegetables, fruits;
- the volume of carbohydrates is reduced;
- foods containing protein and fat are not limited in the amount consumed.
There is also a classic version:
- five days;
- ten days;
- 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 components.
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;
- beef;
- lean beef;
- offal / liver (contains vitamins and minerals in the chemical composition);
- lean fish/tilapia;
- salad;
- parsley;
- cilantro;
- fennel;
- vegetables / cucumber, tomato, onion, zucchini;
- protein of a chicken or quail egg;
- fruit crops and juices/apples, citrus fruits;
- porridge from rice, buckwheat, oats (not more than one hundred and sixty grams per day);
- bread (maximum sixty grams / day);
- tea;
- natural coffee;
- still mineral water;
- low-fat milk products of natural origin in the classic version / milk, kefir, yogurt, cottage cheese;
- spices / black, red pepper;
- sauces / soy etc.
Maybe using apple cider vinegar, seafood, tofu, low-fat cheese.
The nutritional value is not an indicator for determining the suitability of a component; should focus on the amount of carbohydrate and fat components. When calculating the amount of protein, data from food packaging provided by manufacturers should be used as a source of information.
Prohibited Products
The following list can help identify food suitability, which includes:
- pork, fish with a high percentage of fat;
- pasta;
- bakery products;
- all types of cereals, except 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);
- beet (contains sugar);
- fructose;
- sugar and sweeteners;
- liquids (other than permitted);
- products containing sugar;
- drinks with added sugar
- carbonated water (mineral and other types of drinks);
- mayonnaise;
- ketchup;
- any sauce that contains a high percentage of fats.
Menu for a protein diet for 7 days
When compiling the menu for the day, the manufacturer's data on the composition of the product should be taken into account, the general data is given in the list(name/kilocalories/proteins/fats/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;
- stuck / 83 / 16, 5 / 1, 8 / -;
- hake fish meat / 86 / 16. 6 / 2. 2 / -;
- code/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% curd 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 | Pick up time |
| BREAKFAST | No later than three hours (countdown is done after waking up) |
| dinner | It should be at least three hours before bedtime |
| Complex carbohydrates | Small portions in the morning - no later than 14: 00 |
| Apple (no more than two pieces) or citrus fruits | Before lunch |
| Combining proteins with non-starchy vegetables (tomato, cucumber, celery) | After 14: 00 |
When compiling a daily diet, you must 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 observe this food program in the presence of the above contraindications, as well as:
- high blood cholesterol levels;
- individual intolerance to eggs.
Food is taken three times a day. An example of nutrition for a week is presented in the table:
| day | BREAKFAST | dinner | dinner |
| A | apple or grapefruit Green tea / glass Egg / two pieces |
boiled egg / one piece ORANGE Boiled chicken fillet / one hundred and fifty grams |
Kefir / a glass Boiled chicken fillet / one hundred grams |
| 2 | Orange juice / a glass Boiled eggs / two pieces |
orange / two pieces Boiled chicken fillet Coffee |
Grapefruit Chicken eggs / two pieces Milk / a glass |
| 3 | Mineral water with lemon juice / one glass boiled eggs / two pieces |
Grapefruit / one piece Boiled beef / two hundred grams Spinach leaves / one hundred grams |
Boiled eggs / one piece Kefir / glass |
| four | Omelet for three eggs Salad with greens Green tea / glass |
Boiled fish / two hundred grams lettuce leaves |
Grapefruit / two pieces Boiled eggs / one piece Kefir / glass |
| 5 | Boiled eggs / one piece Salad with vegetables and herbs |
Orange juice/glass Boiled fish / two hundred grams Tomato / two pieces |
Herbal tea/cup boiled egg / one piece |
| 6 | grapefruit juice / glass Cottage cheese / one hundred and fifty grams |
Grapefruit / two pieces Beef / one hundred grams |
Unlimited water or herbal tea |
| 7 | grapefruit/half Boiled eggs / two pieces |
orange/one Boiled turkey fillet / two hundred grams Boiled vegetables / two hundred grams |
Unlimited water or herbal tea |
The Dukan Diet
User results range from one to four pounds lost in seven days. An example menu is shown in the table:
| day | BREAKFAST | dinner | The snack | dinner |
| A | Omelet with protein Slightly salted salmon Coffee |
Chicken cutlets Kefir |
Curd yogurt |
Seafood dish (soup, cocktail) |
| 2 | Cottage cheese casserole Tea (herbal, green, black) |
Meatballs with beef/vegetable salad | Kefir + bran | Vegetable stew with chicken dish |
| 3 | Baked cheesecakes with sour cream Coffee |
Fish soup or fish soup | Apple, citrus or kiwi | Baked dish with meat and vegetables |
| four | Curd Kefir |
Meat solyanka | Sandwich consisting of lightly salted salmon and greens | Roll with meat and vegetables |
| 5 | Chicken fillet Apple tea |
Baked fish/whole grain bread | Pancakes with cottage cheese and bran | Chicken cutlets / vegetable salad |
| 6 | Boiled chicken egg Lightly salted salmon Coffee |
Baked bean/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:
| day | BREAKFAST | The snack | dinner | The snack | dinner |
| A | Cottage cheese + dried fruit Coffee + cream |
apple / single | Toss with lentils and chicken | Tea + jam | curry |
| 2 | Squirrel omelette Herbal tea |
orange/one | spinach soup | Kefir | chicken thigh |
| 3 | Cottage cheese casserole Coffee + milk |
Kiwi / two pieces | Salmon in milk | yogurt | egg salad |
| four | Oatmeal + fruit + honey | pomegranate/one | Potato soup and sour cream | Dates / punch | Buckwheat/salad with honey and cabbage |
| 5 | Casserole with cottage cheese + honey Tea + jam |
Bananas | Fish and shrimp soup | yogurt | Salad consisting of proteins and carbohydrates |
| 6 | Boiled squirrels / two pieces Herbal tea |
tangerine / two pieces | Oriental soup (from eggs and pink salmon) | curdled milk | Shish kebab (turkey + vegetables) |
| 7 | rice porridge biscuit Coffee + sugar |
Bananas | Minestrone | Bakery products | Vareniki (potato-cabbage) |
Protein-vitamin diet
Eat at least five times a day. An example menu is shown in the table:
| day | BREAKFAST | The snack | dinner | The snack | dinner |
| A | Chicken whites / two pieces | Citrus fruits | Beef or veal / 200 grams | Pear or apple without sugar / 2 pieces | Baked chicken fillet/100 grams |
| 2 | Cottage cheese / 100 grams | Kiwi / a piece | Baked fish/200 grams | Plum or pear / two pieces | Boiled chicken fillet / 150 grams |
| 3 | Low-fat cheese / 50 grams | Peach / 2 pieces. or apricot / 2 pieces. | Boiled turkey / 150 grams | Vegetable salad | Beef (grilled)/150 grams |
| four | Cheese / 40 grams | Orange / 1 pc. or apricot / 2 pieces. | Fish fillet/200 grams | Salad with cabbage and cucumbers | Baked chicken/150 grams |
| 5 | Egg whites / 2 pieces. | Peach / 1 pc. or apricot / 2 pieces. | Boiled rabbit/200 grams | Beet-carrot salad | Fish fillet (grilled)/100 grams |
| 6 | Fried squirrels / 4 pieces. Cheese/10 grams |
Chicken fillet/100 grams Kefir / glass |
Chicken broth Meat/150 grams |
Cottage cheese / 100 grams | Fish/200 grams |
| 7 | Fruit salad/300 grams | Apple | Vegetable salad dressed with olive oil | fruit smoothie | Vegetable salad |
Protein-vegetable diet
An example menu for the week is shown in the table:
| day | Breakfast, grams | Lunch, grams | Dinner, gram |
| A | Meat/150 Sauerkraut Green tea |
Meat/150 Black bread Vegetable salad |
Fish/150 Boiled potatoes beetroot salad |
| 2 | Meat/150 Carrots/150 Green tea |
Meat/200 Bananas fruit juice |
Fish/150 Black bread Vegetable salad |
| 3 | Meat/150 Bananas Green tea |
Boiled beans/200 Vegetable salad |
Meat/150 Salad: cabbage + peas |
| four | Curd/100 Green tea |
Boiled meat/150 Vegetable salad |
Meat/200 Salad: tomato + vegetable oil |
| 5 | Kefir biscuit |
Meat/200 TOMATO |
Fish/200 Bananas fruit juice |
| 6 | Curd/100 Green tea |
Beans/200 carrot salad |
Boiled fish/150 Salad |
| 7 | milky biscuit |
Meat/150 Vegetable salad |
Soup meat Black bread |
Protein diet for women
Recommendations are given in the table (numbers correspond to pieces and grams):
| day | BREAKFAST | The snack | dinner | The snack | dinner |
| A | Curd/200 Coffee |
Apple/1 | Baked chicken fillet/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 | Roast beef Vegetable salad |
| four | Kefir Oatmeal cookies/3 |
Bananas/1 | Turkey fillet | Ryazhenka | baked fish Vegetable salad |
| 5 | Curd/200 | Apple/1 | Roast beef Black bread |
Kefir | baked fish Vegetable salad |
| 6 | omelette | Pomegranate/1 | Baked chicken fillet Vegetable salad |
yogurt | Fish + roasted vegetables |
| 7 | Curd/200 | tangerines/2 | Boiled beef Black bread |
Kefir | Baked fish + broccoli with cabbage |
Menu for pregnant women
An example of a daily menu during pregnancy is presented in the table (numbers correspond to grams and pieces):
| phase | quarter 1 | 2 quarter | quarter 1 |
| BREAKFAST | Oat milk porridge + dried fruit Butter/10 Steam cutlets + brown bread Rose decoction |
Wholemeal bread + butter Boiled chicken eggs/1 Rose decoction |
Milk rice porridge + raisins Wholemeal bread + butter Morse |
| The snack | Curd/100 Apple/1 |
Ryazhenka Bananas/1 |
Cheesecakes + sour cream Apple |
| dinner | Soup with chicken stock Stew with vegetables/200 Baked fish steak/1 Black bread |
Soup: cauliflower + broccoli Chicken pilaf Grated carrot Wholemeal bread |
cabbage soup baked fish Salad "Vinaigrette" |
| The snack | yogurt Pear/1 |
Almonds/punch Prunes/10 |
yogurt Pear/1 bun |
| dinner | Omelet with vegetables Whole grain bread or rolls |
Cheese Casserole Vegetable salad |
Cucumber salad with herbs Baked turkey + buckwheat |
The duration of the protein diet
The classic variation includes three types of duration per day:
- 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 can provoke:
- increased fatigue;
- decreased mental activity;
- headache;
- urolithiasis;
- fragility, lack of shine of hair shafts, nail plates;
- increased dryness of the epidermis;
- swelling of the kidneys.
The reason for the damage in the form of side effects presented in the long-term compliance with the requirements of the protein system is the imbalance, creating a burden 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 ingredients and add to the bowl:
- raw chicken eggs / four pieces;
- milk / half a glass.
Cooking instructions:
- Beat the ingredients with a mixer.
- Immerse it in the steamer.
- Cook under normal conditions for twenty minutes.
oatmeal porridge
It is necessary to prepare the ingredients and add to the bowl:
- hercules / two tablespoons;
- boiling water / half a glass.
Cooking instructions:
- Combine the cereal with boiling water.
- Set aside to rise for thirty minutes.
This is baked
It is necessary to prepare the ingredients 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 them for twenty minutes.
- Cut the tomatoes into rings.
- Lay out the vegetables.
- Brush the steak with yogurt.
- Layer the cheese.
- We put it in a preheated oven at 180 degrees Celsius.
- Bake for thirty minutes.
meat salad
It is necessary to prepare the ingredients and add to the bowl:
- beef / one hundred grams;
- samples / one hundred grams;
- onion / to taste;
- hard cheese / fifty grams;
- olive oil / for frying;
- low-fat sour cream / a spoon.
Cooking instructions:
- Boil the beef until done.
- Cut the meat with a knife.
- Cut the mushrooms and onions.
- Put the mushrooms with the onions in a pan and fry them in olive oil.
- Grate the cheese with a grater.
- Combine beef with mushrooms, cheese, sour cream, mix.
How to get off the diet
The lost weight gives the body 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 primary and the length of time the value achieved on the scale is maintained depends on compliance. If the next day you suddenly start consuming most of the forbidden foods, actions are fraught not only with the return to the original form, but also with a large group.
Basic exit principles:
- excluding the sugar component from drinks (tea, coffee);
- the use of minimal amounts of flour and sweet products;
- do not take too fatty food;
- on an empty stomach a sip of water;
- oatmeal 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 should be slowly added to the daily menu. Physical exercises, relaxation procedures increase the effect.