A weekly protein diet, called a 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 weight loss systems, but today we are going to talk about the so-called "less 6-7 kg in 7 days" system, in which you need to consume as much protein (protein) and a minimum ofcarbohydrates and fats in the diet.
The diet completely eliminates all foods rich in carbohydrates and severely limits the amount of fat and is presented with three menu options: for a week, 14 days (the easiest) and 4 weeks. The efficiency and the average caloric 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 fast weight loss, whose menu cannot contain sweeteners, including sugar and honey.
- Eat only protein-rich foods;
- Total rejection of the consumption of foods rich in carbohydrates (sugar, potatoes, pasta of various types, products made with their pasta);
- Avoid products that are pure fats (animal fat, mayonnaise);
- Ability to eat fruits, fish, vegetables, eggs, vegetable oil, salads, dairy products (non-greasy) without any restrictions;
- Limiting foods with carbohydrates;
- And the last thing to keep in mind: the most effective protein diet for weight loss requires physical activity. This is explained by the fact that the body, receiving a greater amount of protein (protein), always directs it towards muscle growth.
Allowed protein products
There are more than 70 foods in the protein diet menu, so reading this section will show how varied it is like no other diet:
- Lean, dietary meat. For example, from veal, cow, horse meat, you can cook cutlets or chops, soak a rabbit;
- Eat offal: beef liver, poultry, calf tongue, lamb, beef;
- There are no restrictions on the type of fish, it can be greasy, frozen, dry or smoked, canned, crab sticks;
- Seafood of all kinds;
- Birds, except duck, goose. Note that you cannot eat the skin;
- Low-fat ham of all varieties;
- Chicken and quail eggs: you can fry eggs, scrambled eggs, cook in any way;
- Dairy products in unlimited variety, but without fat;
- One and a half liters of liquid for a day in the form of: tea, coffee, herbal tea, diet drinks, water;
- Vegetable proteins - tofu, seitan;
- Oat bran;
- Drying apples, pears;
- Sweetener in any quantity;
- Skimmed-milk powder;
- Balsamic or wine vinegar;
- Soy sauce with salt;
- 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 on plates;
- Mustard, ginger, yeast;
- Chewing gum without sugar;
- Vanilla, agar, vaseline oil;
- Sugar-free lollipops.
Protein drinks
The diet allows you to drink tea, coffee without sugar, decoctions and infusions of herbs, water (simple and mineral). All fruit juices and sugary drinks are prohibited. Tomato juice or celery juice with added apple is good for the body. First, pay attention to the carbohydrate content: there should be few of them.
We categorically say "no" to alcohol, guaranteeing the liver, kidneys and stomach. In addition, alcohol prevents this enzyme from functioning as pepsin, which is responsible for breaking down animal protein. So, instead of losing weight, you gain weight and most likely develop stomach problems.
Foods categorically prohibited with a high protein diet
- Sweets: sweets, chocolates, pastries, cakes, ice cream, sweet fruits and ready-made fruit juices;
- Flour: bread, pasta, pastry;
- Potatoes (in any format);
- Sausages, sausages;
- Fast food and convenience foods;
- Butter and other fats;
- Alcohol;
- Porridge;
- Salt, as it retains fluids in the body.
Animal protein product list
During a protein diet, chicken, turkey and rabbit are allowed, but pork and lamb are prohibited. It is best to choose skim milk or a minimum fat percentage.
Animal protein product list:
- Sturgeon caviar;
- Lamb;
- Shrimps, crayfish, crabs;
- Cheese;
- Salmon, beluga, tuna, sardines;
- Meat;
- Chicken meat, chickens;
- Rabbit, hare;
- Pork meat;
- Chicken and quail eggs;
- Fermented milk and milk products;
- Duck, goose;
- Chicken stomachs;
- Ox tongue;
- Liver.
List of vegetable protein products
- Soy;
- Green beans and red beans;
- Peanut;
- Lentils;
- Buckwheat;
- Semolina;
- Sunflower, flax and pumpkin seeds;
- Millet;
- Almonds;
- Peas, chickpeas;
- Pistachios;
- Hazelnut;
- Nuts and Brazil nuts;
- Bread and bakery;
- Mushrooms;
- Apples and pears;
- Berries;
- Millet;
- Garlic;
- Green peas and vegetables;
- Potatoes, onions, zucchinis, carrots, Brussels sprouts, tomatoes and cucumbers;
- Seaweed and seaweed;
- Oranges and other citrus fruits;
- Pineapples;
- Pitted fruit - apricots, peaches, cherries, avocados;
- Tofu (bean curd);
- Edamam (young green beans);
- Sesame;
- Seitan (gluten free);
- Spirullina (microalgae);
- Apricots and prunes, dates;
- Papaya and Kiwi;
- Soy milk.
Contraindications. Who should not lose weight with a fast protein diet
It is better to refuse a protein-rich diet for people with the following diseases:
- With severe kidney disease, which is not allowed to increase the load in the latter;
- 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 an expert.
Protein diet for a week - menu to lose weight
Another advantage of the seven-day protein diet for very rapid weight loss is that you can make the menu at your discretion. There are no strict rules here. This option is just an example. Eating meat and losing weight seems incredible, but possible.
Monday
- Breakfast: coffee, two eggs;
- Second breakfast: 200 g of buckwheat porridge;
- Lunch: 150 g of cooked meat;
- Afternoon snack: 250 g of vegetable salad;
- Dinner: steamed fish 200 g;
- Before going to bed: a glass of 1% kefir.
Tuesday
- Breakfast: coffee, curd 100 g;
- Second breakfast: 250 g of fruit;
- Lunch: 200 gr of cooked fish + tomato;
- Snack: 200 g of coleslaw;
- Dinner: 200g of chicken breast;
- Before bed: plain yogurt.
Wednesday
- Breakfast: tea, rolled oats 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 can of tuna in its own juice;
- Before bed: kefir or milk.
Thursday
- Breakfast: coffee, 2 egg omelets, 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 stew with vegetables;
- Dinner: 200 g of steamed fish;
- Before bed: curdled milk.
Friday
- Breakfast: cottage cheese 100 g, tea;
- Second breakfast: 150 g of buckwheat porridge with dried fruits;
- Lunch: 200 g of beef, 150 g of vegetable salad;
- Snack: orange;
- Dinner: seafood cooked with green salad;
- Bedtime: herbal tea.
Saturday
- Breakfast: oats in water, tea;
- Second breakfast: 200 g of fruit;
- Lunch: steamed fish steak 250 g;
- Afternoon snack: 100 g cottage cheese with dried fruits 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 cooked vegetables, 100 g of rice;
- Afternoon snack: fruit 250 g;
- Dinner: 200 g of turkey fillet, green salad;
- Before bed: plain yogurt.
The 7-day protein diet includes several protein products (fish, eggs, meat), which are recommended for consumption in small amounts (most often 200 g per meal).
Since a protein-rich diet for weight loss for a week puts a lot of stress on your kidneys, eat more vegetables. Eat at least 4 small meals a day. The last meal should be taken no more than 2 hours before bedtime.
Week 2:the daily menu is repeated, more 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 that contain proteins, and carbohydrate ingredients with reduced glycemic index are used.
1 week
Monday
- Breakfast: black coffee without added sugar;
- Lunch: three boiled eggs, boiled cabbage salad, seasoned with vegetable oil (preferably olive oil), 200 g of tomato juice;
- Dinner: fried or cooked fish.
Tuesday
- Breakfast: unsweetened black coffee with a crouton;
- Lunch: boiled or fried fish, vegetable salad with cabbage, seasoned with vegetable oil;
- Dinner: 200 grams of cooked meat, 200 g of kefir.
Wednesday
- Breakfast: unsweetened black coffee with a crouton;
- Lunch: large zucchini fried in vegetable oil, apple;
- Dinner: 2 boiled eggs, 200 grams of cooked meat, fresh coleslaw with vegetable oil.
Thursday
- Breakfast: black coffee without sugar;
- Lunch: one raw egg, boiled carrot 3 pcs. with vegetable oil, hard cheese - 15 g;
- Dinner: fruits.
Friday
- Breakfast: raw carrots - 1 piece. with lemon juice;
- Lunch: big fish fried or boiled, 200 g of tomato juice;
- Dinner: fruits.
Saturday
- Breakfast: black coffee without sugar;
- Lunch: 1/2 cooked chicken meat, fresh cabbage salad or carrot in vegetable oil;
- Dinner: two boiled eggs, a glass of freshly grated carrots with vegetable oil.
Sunday
- Breakfast: tea without sugar - one cup;
- Lunch: 200 grams of cooked meat, fruits;
- Dinner: Dinner menu for any day previously described, except Wednesday.
Week 2
Monday
- Breakfast: tea without sugar;
- Lunch: 200 grams of cooked meat, fruits;
- Dinner: Dinner menu for any day previously described, except Wednesday.
Tuesday
- Breakfast: black coffee without sugar;
- Lunch: 1/2 cooked chicken, fresh carrot or cabbage salad, flavored with vegetable oil;
- Dinner: boiled eggs - 2 pcs. , a glass of chopped fresh carrots with vegetable oil.
Wednesday
- Breakfast: freshly grated carrots with lemon juice;
- Lunch: boiled or fried fish, 200 g of tomato juice;
- Dinner: fruits.
Thursday
- Breakfast: black coffee without added sugar;
- Lunch: a raw egg, boiled carrots (3 pieces), seasoned with vegetable oil, 15 grams of hard cheese;
- Dinner: fruits.
Friday
- Breakfast: black coffee with croutons;
- Lunch: zucchini fried in vegetable oil, apple;
- Dinner: two boiled eggs, 200 grams of cooked meat, fresh cabbage salad with vegetable oil.
Saturday
- Breakfast: unsweetened black coffee with croutons;
- Lunch: boiled or fried fish, vegetable salad with fresh cabbage, seasoned with vegetable oil;
- Dinner: 200 grams of cooked meat, 200 grams of kefir.
Sunday
- Breakfast: black coffee without sugar;
- Lunch: a boiled egg, coleslaw cooked with vegetable oil, 200 g of tomato juice;
- Dinner: Boiled or fried fish (large).
You cannot follow the same diet for more than 14 days, a repeat of the diet is not possible before six months later. Sports and allowed foods are the key to success with a protein diet, it is this combination that will save 6 to 7 kg or more. soon.
The benefits of a 14-day protein diet
- During a diet, you will be able to perform physical exercise or modeling along with weight loss, and rapid weight loss will not keep you waiting;
- Follow the basic recommendations so that your protein day gives maximum results and benefits: reduce your daily calorie intake to 1000-1200 kcal. Don't forget the water regime: drink at least 2 liters of water that day;
- In a protein diet there is no feeling of hunger, protein foods take up to 4 hours to be digested and snacks on the menu take less than 3 hours (with 6 meals a day);
- Any manifestations of weakness, general fatigue, lethargy, dizziness will be minimal - compared to other diets;
- The 14-day protein diet is one of the simplest and easiest in terms of restrictions;
- The improvement of the body occurs in a complex way - the hips become more elastic, the skin is stretched and stimulated, sleep is normalized, cellulite decreases, mood and efficiency increase - due to additional loads while limiting fats;
- The week's menu of recipes includes a lot of plant fiber, so interruptions in bowel function 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 the correct diet is followed, weight gain will not occur for long;
- Exercising at the gym while dieting will only increase the effect of weight loss, 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 physical exercise or modeling;
- Abrupt jumps in blood pressure may occur;
- Six meals a day don't please everyone;
- Training in gymnasiums is assumed - which is not always possible;
- Repeated implementation of this variant of the protein diet for 14 days is not possible before one month;
- Any chronic illness during the diet can get worse;
- Vitamins, trace elements and minerals are not enough for the body during the diet and the negative effect is only intensified with additional loads. It is necessary to take multivitamin drugs or their complexes.
Protein diet - 4 week menu
You may ask, what is the most effective protein diet for losing weight and what is your menu? We will say that everything is very individual. When choosing a protein diet, you must follow your own preferences.
First week (eat half a grapefruit / orange with a boiled egg):
- Monday:we dine with a choice of fruits, how much you eat (orange, apple, apricot, pear, melon); we dine with cooked meat;
- Tuesday:Dine cooked skinless chicken; dinner with two eggs, vegetable salad; snack with kefir and toast;
- Wednesday:lunch of hard cheese, tomato, bread; cooked turkey dinner;
- Thursday:for lunch an unlimited amount of citrus in one form; for dinner, chicken fillet cooked with bread;
- Friday:lunch of two eggs with vegetables; dinner of boiled / fried fish with vegetable salad; snack with a citrus;
- Saturday:lunch with a type of fruit; dinner with cooked veal and vegetable salad;
- Sunday:dine with chicken cooked with vegetables, you can eat a tomato, grapefruit; and for dinner, boil the vegetables.
Second week (breakfast is the same as week 1):
- Monday:for lunch, eat cooked veal with vegetable salad; in the evening, eat some boiled eggs and grapefruit;
- Tuesday:lunch with cooked turkey meat and vegetable salad; dinner with eggs and orange;
- Wednesday:fish cooked with fresh cucumbers for lunch; eggs with orange for dinner;
- Thursday:at lunchtime eat eggs, low-fat hard cheese, boil vegetables; dine with two eggs;
- Friday:fried fish for dinner; for dinner - boiled eggs 2 pieces;
- Saturday:chicken breast cooked for lunch, plus tomato and grapefruit; make a fruit salad for dinner;
- Sunday:for lunch, grilled meat cutlet, tomato, grapefruit; for dinner - eat the same as for lunch.
The third week with a short description for the whole day:
- Monday:Eat fruit in the morning without limiting yourself to quantity;
- Tuesday:cooked vegetables are also offered in unlimited quantities, but without potatoes;
- Wednesday:Eat all day, alternating fruits with vegetables, make salads, eat like this, whole;
- Thursday:lean steamed fish with boiled vegetables, add cabbage vitamin salad;
- Friday:boil or fry the turkey, eat it with boiled vegetables.
- Saturday, Sunday:just unlimited fruit.
Fourth week listing specific products for each day:
- Monday:200 grams of cooked chicken breast, the same amount of fresh cucumber, tomatoes, 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, cooked vegetables, two cucumbers and two tomatoes, a loaf, an orange;
- Thursday:boil 200 grams of turkey, the maximum of fresh cucumber, tomato, bread, grapefruit, pear;
- Friday:boil two eggs, eat 3 tomatoes a day, salad with vegetables, orange;
- Saturday:cooked turkey breast, canned tuna, cooked vegetables, two cucumbers and two tomatoes, bread, apple;
- Sunday:a serving of low-calorie cottage cheese, cucumbers, tomatoes, two glasses of kefir, grapefruit.
The main cons of a protein diet
Like any other diet, along with the benefits, the protein diet has some clear disadvantages:
- Significant kidney stress - as a result of eating a large amount of protein, the kidneys receive additional stress, there is a significant loss of fluid;
- Imbalance of metabolism in the body - due to some restrictions on food, certain substances, vitamins and minerals are missing. To minimize the possible negative consequences of this, vitamin and mineral complexes should be ingested during the diet;
- Disturbance of the gastrointestinal tract - it can occur in some cases due to the lack of an adequate amount of fiber, which is found in large quantities in cereals, vegetables, and with a protein diet they are practically excluded from the diet;
- Dehydration of the body - may occur due to the exclusion of vegetables and fruits from the diet 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 gases;
- 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, as the high protein content in the blood increases clotting, which can cause blood clots.
Useful tips for losing weight with a protein diet
- 10-15 minutes before meals, we recommend drinking about a glass of water (pure or mineral) to avoid 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, it is necessary to count the calories: the number of calories per day should not be less than 1200;
- Deviations from the diet are unacceptable, it is advisable to eat at the same time. Especially attentive to dinner time, it must not be late;
- Fix the menu (diet) on the diagram or table, this will help you to follow the diet plan exactly;
- The diet is a diet, but don't reduce physical activity, don't forget that physical activity is a natural catalyst for burning fat;
- What is the best time to diet - during work or on vacation - each one decides for himself, depending on the nature of the work, habits, willpower. Someone is more comfortable during work, as it distracts him, he is constantly busy with something and this will help him to escape hunger and obsessive thoughts about food. Someone, on the other hand, needs a vacation or vacation, since he cannot eat according to the scheme, he has no opportunity to carry a thermos, containers with food;
- The most difficult and responsible days are 3-5 days of protein, when the panicking body begins to replenish the fat spent at the expense of the stored fat, but at the same time will actively ask for additional food. At this point, the main thing is not to succumb to your requests and not to eat what is not prescribed in the diet. Use all your willpower, remembering how beautiful and thin you will become.
Protein recipes
The most common protein for breakfast is eggs. They can be used to prepare many energizing dishes for the whole day. Of the advantages, it can be highlighted that the recipes of a protein diet are very tasty. Here are some examples.
Omelet 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 place in boiling water for 5 minutes. Over time, we removed the contents of the bag and placed them on a plate. A great fat-free breakfast is ready!
Squid Salad with Chicken
- Lula - 2 shelled carcasses;
- ½ skinless chicken breast;
- 2 eggs;
- Natural yogurt - 2 tablespoons. I . ;
- Cheese - 50 g;
- Vegetables, salt, pepper, lemon juice - to taste;
- Pinions for decoration.
Boil squid, chicken breast and eggs. Cut into cubes. Three cheeses. Grind the vegetables. We mix everything. Prepare a sauce of plain yogurt, herbs, lemon juice and pepper. Season the salad and decorate with pine nuts. Let the salad soak a little before using.
For lunch and dinner, roasted, grilled or cooked meat, pork, chicken, turkey, fish or seafood are good choices.
Chicken on kefir
- Chicken breast - 1 unit;
- Salt, pepper, garlic;
- Kefir - half a liter.
Rub the chicken fillet with salt, pepper and chopped garlic and stuff with kefir. We can marinate for at least 3 hours. Then we bake in the oven for 25-35 minutes at a temperature of 180 degrees.
Pork with soy sauce
- Pork meat (non-greasy parts) - 1 kg. ;
- Soy sauce - ½ cup;
- Salt, pepper, meat seasoning - 2 teaspoons.
Cut the pork into medium pieces, rub with spices, salt and pepper, stuff with the soy sauce and marinate for 2-3 hours. The pork can be roasted in the oven or grilled until golden brown. The basis of the recipes for a protein diet for weight loss are proteins, low in fat and carbohydrates. Next, we recommend that you read the 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 fruits are used, but in smaller quantities, the same applies to cereals, soups and other foods rich in carbohydrates - the main source of energy.