The essence of the diet is that every day you should eat mostly protein foods - lots of fish, meat and low-fat dairy products. All of these products are very nutritious, saturated for a long time, so you will not be bothered by the feeling of hunger. But the body deprived of carbohydrates and fats will start to use its fat reserves as extra energy.
The role of proteins in the body
Life without protein is impossible. The importance of proteins for the body lies in the fact that they serve as material for building cells, tissues and organs, the formation of enzymes, most hormones, hemoglobin and other substances that perform the most important functions in the body. Proteins and their role in the body also lies in the fact that they are involved in protecting the body from infections, as well as promote the absorption of vitamins and minerals. Our vital activity is related to the constant consumption and renewal of proteins. To balance these processes, protein losses need to be replenished daily. It, unlike fats and carbohydrates, does not accumulate and is not synthesized in the body from other nutrients, i. e. proteins can only be obtained with food.
Duration of protein diet
Typically, protein-type diets are described in detail for a week or two. The menu is not very varied: in the second week, if any, experts advise eating the same menu as in the first, following the diet from the last day to the first.
Also, nutritionists recommend following a protein diet for no more than 14 days, after which you should take a break for half a year. Only then can you resume the course.
The pros and cons of a protein diet
In addition to the usual goal of "weight loss", a protein diet has other beneficial effects on the body. Namely:
- Improving the condition of the skin. Protein is essential in the body. Thanks to him, your muscles are strong and your skin does not sag. By increasing the protein content in your daily diet, you will ensure the beautiful appearance of your skin.
- Calorie content. Protein contains almost 2 times less calories than fat. And given the fact that the body needs a lot more time and energy to process fats, the process of losing weight is simply inevitable.
- Removal of toxins. Protein contributes to the removal of excess fluid from the body, and with it toxins.
- Lack of feeling of hunger. Due to the characteristics of the organism and the long assimilation of proteins, the feeling of hunger comes after a long period of time. And given the fact that the protein diet consists of 4-6 meals, there is no feeling of hunger throughout the day.
A protein diet has few downsides. Most of them rely on contraindications for certain groups of people. But they can not be fully attributed to the minuses, because having contraindications to the diet - it makes no sense to sit on it. And if, nevertheless, they sat down, then what is the point of complaining?
So the disadvantages of dieting include:
- Constipation. This is a common problem in humans on a protein diet. The solution to this problem is to use large amounts of water or kefir. If that does not help, then use a laxative
- Decay products are not removed. The solution to this problem, as in the previous case, is to use water in the required quantities.
- Bad breath
- Duration of the diet. Due to its specificity, it is not recommended to sit on a protein diet for more than a month. If you use diet only as a means to keep a figure in good shape and you are not trying to lose extra pounds, then this restriction does not apply to you.
This is the end of the diet. Everything else already belongs to the category of contraindications and should be taken first of all even before going on a diet.
Rules of protein diet
The characteristics of the protein diet are in accordance with the following rules:
- every meal is protein combined with other foods,
- all food should be prepared without fats, your rate of fat per day is 30 gr. , This is 1 - 2 tablespoons. l. oils as a salad dressing
- until 14: 00 it is allowed to eat complex carbohydrates in the form of cereals (rice, buckwheat, oats) 4 - 6 tablespoons. l. ,
- you can use vegetables that do not contain starch (or with a minimal part of it) - cucumbers, tomatoes, zucchini, cabbage and lettuce,
- from fruits, give preference to citrus fruits or unsweetened apples (1 - 2 per day),
- drink plenty of water (1-2 liters per day),
- you should eat 4 to 6 times a day, approximately every 3 hours,
- as a spice, use herb, lemon juice, soy sauce, balsamic vinegar, garlic,
- do not drink alcohol and sweets during the diet,
- follow the table of protein content in products,
- the duration of the diet is not more than 2 weeks.
Diet on a protein diet
You should eat at least 5 times a day, while the last time you can afford food is 3 hours before the lights go out and breakfast can only start 30 minutes after you wake up. As for the distribution of nutrients, before lunch you should consume a small amount of carbohydrates in the form of buckwheat, brown rice or oats. Also, before lunch, you can eat some fruit. You can consume up to 40 grams of fat per day, which is enough for your body.
How to cook food with a protein diet
For 7 days, 14 or a month, the menu, the number of grams per serving, with a protein diet, do not change much.
The first, second and third are an unchanging component of breakfast, lunch and dinner. The only difference is in the preparation and timing of the meal.
Soup is the first item on the menu. The base of the soup is a protein soup: fish, meat, poultry. Vegetable supplement of your choice, cabbage, eggplant, sweet pepper, beans, eggs.
Potatoes are banned due to their high carbohydrate content. The absence of pasta and potatoes in the soup will not reduce the taste of the vegetable juice soup with protein. Any liquid food contributes to weight loss.
For second courses, there are many more product choices to satisfy hunger and at the same time lose weight. Every dish recipe consists of chicken, fish, meat, eggs, cottage cheese, with the addition of vegetables, herbs and spices.
The question is what to replace the side dishes? Potatoes, pasta, cereals are saturated with carbohydrates and therefore are not suitable for any diet. Replace carbohydrate side dishes with vegetable dishes. Bake, cook, simmer, for every housewife. Just be careful with the spices.
Sugar, sweet syrup and some additives that are not advised to be used may be lost in the composition. The use of a variety of foods in the diet, violations in nutrition and the feeling of hunger are not obvious.
Protein diet menu options
The daily menu consists of five meals, including a sufficient amount of protein foods so that the body does not experience hunger. The diet is quite varied, as it consists of the simplest and easiest dishes to prepare.
The diet is designed for one week, with excess weight, the number of days can be increased to 14 days (2 weeks is the maximum in which you can be on a protein diet).
Menu protein1 protein diet for a week (7 days)
Prepare your diet in such a way that its daily caloric content does not exceed 1000 kcal. Divide them into 5 meals so that the last one is 3-4 hours before bedtime. For a week you can lose 5-7 kg.
| day | meal | Menu for the day |
| 1 day | BREAKFAST | Omelette from 3 proteins 1 cup kefir (low fat) tea or coffee without sugar |
| Late breakfast | 1 cup kefir or yogurt (without additives) | |
| dinner | 100 gr. boiled chicken with spices and herbs | |
| afternoon tea | 1 apple or orange | |
| dinner | 100-150 gr. roasted fish with herbs and spices. 1 cup nonfat kefir |
|
| 2 days | BREAKFAST | 2 hard boiled eggs 1 tomato 1 whole grain bread |
| Late breakfast | 1 cup kefir or yogurt (without additives) | |
| dinner | 100 gr. steamed meat, tomato and pepper salad - 100 gr. |
|
| afternoon tea | 1 apple or orange | |
| dinner | 100 gr. canned fish (you can tuna or sardines), 100-150 gr. fresh cabbage and cucumber salad, 1 cup of kefir (fat content up to 5%) |
|
| 3 days | BREAKFAST | Oatmeal with a handful of nuts or dried fruit. Tea or coffee |
| Late breakfast | Wholemeal bread and low-fat cheese sandwich | |
| dinner | 100 gr chicken breast, 1/3 cup brown rice salad with tomatoes and peppers - 100-150 gr. |
|
| afternoon tea | 1 fruit, each, except bananas | |
| dinner | 100 gr. steamed fish, 1 cup boiled beans 1 cup kefir or yogurt |
|
| Day 4 | BREAKFAST | 150 gr non-fat cottage cheese, Green tea |
| Late breakfast | a handful of nuts - no more than 30 gr. | |
| dinner | Chicken juice with vegetables and chicken breast. 1 whole grain bread |
|
| afternoon tea | 1 apple or orange | |
| dinner | Oven-baked fish or meat. Salad with fresh vegetables - cabbage, tomatoes and red pepper. |
|
| Day 5 | BREAKFAST | Salad with tomatoes and lettuce seasoned with lemon juice |
| Late breakfast | 1 cup kefir or yogurt (without additives) | |
| dinner | Broccoli cream soup with chicken breast pieces. 1 whole grain bread |
|
| afternoon tea | 5 pieces. any dried fruit | |
| dinner | Salad with cabbage and green peas. Baked breast with cheese and tomatoes (hard cheese) |
|
| Day 6 | BREAKFAST | Omelette from 2 eggs and low-fat bacon. Tea or coffee, all sugar free. |
| Late breakfast | 1 fruit, each, except bananas | |
| dinner | 100 gr. steamed fish, 1/3 cup boiled rice. 1 tomato |
|
| afternoon tea | 1 cup kefir or yogurt (without additives) | |
| dinner | Decoction of vegetables and meat - no more than 200 gr. Kefir or yogurt |
|
| Day 7 | BREAKFAST | 150 gr. fat-free cottage cheese with dried apricots, Green tea |
| Late breakfast | a handful of nuts - no more than 30 gr. | |
| dinner | 1/3 cup buckwheat (better not to boil it, but pour boiling water over it and leave it overnight) and fish or meat to your liking | |
| afternoon tea | 1 orange | |
| dinner | 150 g meat with lemon and herbs baked in the oven. Mix the juice of half a lemon and spices for the meat, marinate the meat for 1 to 4 hours. Once baked in the oven for 25-30 minutes |
Menu number 2 Protein diet for a week
Another 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 one example.
The amount of serving is about 200-250 gr.
First day: meals in the morning, afternoon, evening, snack
| 1 p. p. (breakfast) | Coffee / tea without sweetener + cottage cheese |
| 2 p. p. (Second breakfast) | Apple |
| 3 p. p. (lunch) | Boiled chicken breast with roasted vegetables |
| 4 p. p. (snack) | Empty natural yogurt |
| 5 p. m. p. (dinner) | Steamed fish + vegetable salad |
Second day: meals in the morning, afternoon, evening, snack
| 1 p. p. (breakfast) | Coffee / tea without sweetener + yogurt |
| 2 p. p. (Second breakfast) | ORANGE |
| 3 p. p. (lunch) | Vegetables (roasted) + beef (beef) |
| 4 p. p. (snack) | Kefir |
| 5 p. m. p. (dinner) | Fish (roasted) and vegetables (natural, without heat treatment) |
Third day: meals in the morning, afternoon, evening, snack
| 1 p. p. (breakfast) | Coffee / tea without sweetener + a couple of eggs |
| 2 p. p. (Second breakfast) | Grapefruit |
| 3 p. p. (lunch) | Roasted turkey thighs + -5 tablespoons. rice coffee |
| 4 p. p. (snack) | cottage cheese |
| 5 p. m. p. (dinner) | Cabbage salad + boiled beef |
Fourth day: breakfast, afternoon, evening, snacks
| 1 p. p. (breakfast) | Kefir + biscuits (2 pieces, from oats, better home) |
| 2 p. p. (Second breakfast) | Kiwi (2 pieces) |
| 3 p. p. (lunch) | Chicken with asparagus |
| 4 p. p. (snack) | Fresh juice |
| 5 p. m. p. (dinner) | Seafood and vegetables |
Fifth day: breakfast, afternoon, evening, snacks
| 1 p. p. (breakfast) | Omelet with 2 steamed eggs + tea or coffee without sugar |
| 2 p. p. (Second breakfast) | Apple |
| 3 p. p. (lunch) | Fish with bread |
| 4 p. p. (snack) | Ryazhenka |
| 5 p. m. p. (dinner) | Chicken + raw vegetables |
Day Six: Breakfast, afternoon, evening meals, snacks
| 1 p. p. (breakfast) | Cottage cheese + tea or coffee without sugar |
| 2 p. p. (Second breakfast) | ORANGE |
| 3 p. p. (lunch) | Roasted tofu with vegetables |
| 4 p. p. (snack) | Yogurt without additives |
| 5 p. m. p. (dinner) | Shrimp with asparagus |
Seventh day: meals in the morning, afternoon, evening, snack
| 1 p. p. (breakfast) | Cottage cheese + tea or coffee without sugar |
| 2 p. p. (Second breakfast) | Apple |
| 3 p. p. (lunch) | Vegetable soup + boiled beef |
| 4 p. p. (snack) | Kefir + bread with whole grains |
| 5 p. m. p. (dinner) | Steamed fish + vegetable salad |
Protein diet menu for 14 days
The products on the menu can be safely replaced with the equivalent ones from the allowed table, and the proposed dishes can be replaced with similar ones in terms of caloric content and composition. The main thing is to follow the rules: eat partially 5-6 times a day, drink at least 2 liters of fluids a day, do not eat forbidden foods.
| mornings |
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| second mornings |
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| dinners |
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| afternoon tea |
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| dinners |
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The list of allowed products is so varied that it is not difficult to develop a detailed menu of a protein diet for yourself, there is room for the imagination to "roam around". Gradually adhering to a protein diet will allow you to get out of the diet gradually and effectively.
Protein diet recipes
As you know, a protein diet is based on the complete or partial exclusion of carbohydrates from your body. The basis of your diet should be white meat, fish, eggs, dairy products. In the more frugal versions of such a diet, vegetables and nuts are allowed. In a rigid weight loss system, you can not really clean up. For a week, and sometimes longer, every day you should eat only boiled eggs, fish and chicken.
As you understand, the following recipes are more economical and more varied in terms of permitted products. They are based on protein products, but some ingredients can be added to improve the taste, which are somewhat outside the nutritional principles of a solid protein diet.
The first meal
Cream soup with eggs
Ingredients:
- 400 gr chicken or turkey breast
- 300-400 g spinach,
- 2 boiled eggs,
- 150 ml of milk
- spices,
- salt,
- sprig of parsley.
Boil the meat in 2-2, 5 liters of water until softened with bay leaves, peppercorns and Provence herb. Take out the meat and cut into cubes. Put the minced spinach in the broth and simmer until softened. Pour the soup, milk into the blender bowl, place the minced meat and eggs and beat until creamy. Serve immediately, garnished with a sprig of parsley and half a boiled egg.
Nutritious fish soup
- 400 g fillets of each white fish,
- 1 red onion
- 400 gr cauliflower,
- lemon juice,
- pepper,
- salt,
- natural yogurt (optional)
Disassemble the cauliflower, peel, cut into small pieces. Cut the fish into large cubes. Cut the onion into half thin rings. Put everything in a saucepan, fill with water and cook until softened. Salt, pepper, before serving, if desired add lemon juice and a couple of tablespoons of Greek yogurt.
Chicken meatball soup
- 300 g minced chicken,
- 2 ketra,
- 1 tablespoon green beans,
- vegetable soup (from celery or cauliflower with onions),
- 5 green onion stalks
- 1 small onion
- salt and spices.
Mix the minced meat, squirrels, bran and finely chopped onions, form meatballs as small as a chestnut. Add the meatballs, bay leaf, 5 grains of black pepper to the boiling liquid, until softened. Before serving, garnish the soup with finely chopped green onions.
Results and reviews after a protein diet
The results before and after the diet are impressive - in just one week you can lose up to 5 pounds, depending on your initial weight and activity. Since protein foods saturate the body well with energy, it is recommended to combine diet with exercise for maximum effect.
In terms of ratings, they are positive and negative. For many people, the diet did not fit - against the background of lack of vitamins and trace elements, some of those who lost weight developed dizziness and weakness. Despite this, every person who has been on this diet has lost weight.
Contraindications to the protein diet
Before this diet, do a mandatory medical examination, because the protein diet is not allowed for everyone and is completely forbidden:
- with deviations in the work of the heart (with arrhythmia) and any of its diseases,
- hepatitis and any liver disease,
- during breastfeeding and during pregnancy,
- with renal dysfunction
- with joint pain or similar diseases,
- with colitis, dysbacteriosis, chronic pancreatitis and a number of other diseases of the digestive system,
- diet increases the risk of thrombosis and is therefore not recommended in the elderly,
- with a duration of more than 4 weeks.
Protein diet options
Many modern diets are based on the principle of protein nutrition. Consider the most popular options.
Protein-carbohydrate diet
Its essence is that protein days alternate with carbohydrate days, that is, one day you eat exclusively protein foods, on the other you eat complex carbohydrates. This dietary option is considered more balanced and can be followed for more than two weeks. Usually, such a diet is used after a purely protein diet to consolidate the result.
The Atkins Diet
Also known as the Hollywood diet, which has become the favorite of many Hollywood stars. The nutrition base compiled by Dr.
The protein diet of Dr. Pierre Dukan
The most popular protein diet is the Dukan diet. This is exactly the system of proper nutrition that should be followed throughout life. According to modern nutritionists, the best diet for weight loss is one that you can easily follow without suffering from hunger, without falling from weakness and without being obsessed after counting calories.
Recommendations for the protein diet
Given the disadvantages of this method of weight loss, we have compiled recommendations for you, following which you can minimize the negative consequences for your body and benefit only from the diet:
- First of all, do not overdo it with the diet. Remember that mass is necessary in everything: do not completely exclude carbohydrates and fats from the diet. If after a week of diet you decide to continue losing weight, do not sit on such a diet for more than a month and then take a break of 2-3 months.
- Since the protein diet for weight loss for 7 days 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.
- To avoid defecation problems, follow the water regime - you should drink at least 1. 5 liters of clean water a day.
- Do not exceed the daily calorie intake of 1500 kcal.
- Choose quality products! Remember that food quality is a very important condition for losing weight.
- If you include eggs in your diet, do not eat more than 4 eggs a day. This is especially true for egg yolk, which consists mainly of fat and raises cholesterol levels.
- Proteins in a duet with carbohydrates are better absorbed. When eating boiled chicken breast, add a little steamed cauliflower to your plate. But it is better to eat carbs in the middle of the day, at lunch time.
- If your goal is not only to lose weight, but also to gain muscle mass, remember that muscles grow precisely from a strong load.
- To avoid nutrient deficiency, it is recommended to take vitamins while losing weight.