The essence of the diet is that every day you should eat mainly protein foods - a lot of fish, meat and low-fat dairy products. All these products are very nutritious, satiate for a long time, so the feeling of hunger will not bother you. However, the body, deprived of carbohydrates and fats, will begin to use its fat reserves as additional energy.
The role of proteins in the body
Life without protein is impossible. The importance of proteins for the body is that they serve as a material for the formation of 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 are also involved in protecting the body from infections, as well as helping to absorb vitamins and minerals. Our vital activity is related to the constant consumption and renewal of protein. Protein losses must be replenished daily to balance these processes. Unlike fats and carbohydrates, it does not accumulate and is not synthesized in the body from other foods, which means that you can get protein only through food.
Duration of protein diet
Typically, protein-type diets are prescribed in detail over a period of one or two weeks. The menu is not very different: in the second week, if any, experts recommend 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 continue the course.
Pros and cons of a protein diet
In addition to the usual goal of "losing weight", a protein diet has other beneficial effects on the body. Namely:
- Improving skin condition. Protein is essential in the body. Thanks to it, your muscles are strong and your skin does not sag. By increasing the amount of protein in your daily diet, you will ensure a beautiful appearance of your skin.
- Calorie content. Protein contains about 2 times fewer calories than fat. Given that the body needs more time and energy to process fats, the process of losing weight is simply inevitable.
- Removal of toxins. Protein helps remove excess fluids and toxins from the body.
- Lack of hunger. Due to the characteristics of the body and the long-term absorption of proteins, the feeling of hunger comes after a long time. And given that the protein diet consists of 4-6 meals, there is no feeling of hunger during the day.
There are several disadvantages to a protein diet. Most of them are based on contraindications for certain groups of people. But they are not exactly negative, because there are contraindications to the diet - there is no point in sitting on it. And yet, if they sit down, what is the point of complaining?
Thus, the disadvantages of the diet include:
- Constipation. This is a common problem in people on a protein diet. The solution to this problem is to use large amounts of water or kefir. If it does not help, then use laxatives
- Rotten products are not removed. The solution to this problem, as in the previous case, is to use the right amount of water.
- 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. This restriction does not apply to you if you use the diet to keep only one figure in good condition and do not try to lose extra pounds.
The downsides of the diet also end here. Everything else already falls into the category of contraindications and should be taken first before going on a diet.
Protein diet rules
The characteristics of the protein diet comply with the following rules:
- every meal is a protein combined with other foods,
- all meals should be prepared without fat, your fat content is 30 grams per day. , This is 1 - 2 tbsp. l. oils like salad dressing
- Until 14 o'clock it is allowed to eat complex carbohydrates in the form of cereals (rice, buckwheat, oatmeal) 4 - 6 tbsp. l. ,
- You can use starch-free vegetables (or with a minimum share) - cucumbers, tomatoes, squash, cabbage and lettuce,
- prefer fruits, citrus fruits or sugar-free apples (1-2 per day),
- drink plenty of water (1-2 liters per day),
- need to eat 4-6 times a day, about every 3 hours,
- herbs such as spices, 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 need to eat at least 5 times a day, although the last time you can eat is 3 hours before the lights go out, and breakfast can only start 30 minutes after waking up. When it comes to the distribution of nutrients, you should consume small amounts of carbohydrates in the form of buckwheat, brown rice or oatmeal before dinner. You can also eat some fruit before dinner. You can consume up to 40 grams of fat per day, which is enough for your body.
How to cook meals with a protein diet
The menu for 7 days, 14 or a month, the number of grams per serving with a protein diet, is not very different.
The first, second and third breakfasts are an integral part of lunch and dinner. The only difference is in the preparation and timing of meals.
Soup is the first item on the menu. The basis of the soup is protein broth: fish, meat, poultry. Your choice of vegetables, cabbage, eggplant, sweet peppers, beans, eggs.
Potatoes are prohibited due to their high carbohydrate content. The lack of pasta and potatoes in the soup will not reduce the taste of vegetable soup with protein juice. Any liquid food helps to lose weight.
For second courses, there are more product options to satisfy hunger and lose weight at the same time. Any recipes for dishes include chicken, fish, meat, eggs, cottage cheese with the addition of vegetables, herbs and spices.
The question is, what can be replaced by side dishes? Potatoes, pasta, cereals are saturated with carbohydrates and therefore not suitable for any diet. Replace carbohydrate side dishes with vegetable dishes. Cook, cook, stew for every housewife. Just be careful with spices.
Sugar, sweet syrup and some supplements that are not recommended for use may be lost. Consumption of various foods in the diet, malnutrition and hunger are not noticeable.
Protein diet menu options
The daily menu consists of five meals, including enough protein foods to keep the body from starving. The diet is very diverse, but also consists of the simplest and easiest meals.
The diet is designed for one week, the number of days with excess weight can be increased to 14 days (2 weeks is the maximum you can be on a protein diet).
Menu №1 protein diet one week (7 days)
Organize your diet in such a way that its daily caloric intake does not exceed 1000 kcal. Divide them into 5 meals so that the last one is 3-4 hours before bedtime. You can lose 5-7 kg in a week.
| Day | to eat | Menu for the day |
| 1 day | Breakfast | 3 protein omelets 1 cup of kefir (low fat) unsweetened tea or coffee |
| Late breakfast | 1 cup of kefir or yogurt (without additives) | |
| Supper | 100 qr. boiled chicken with spices and herbs | |
| afternoon tea | 1 apple or orange | |
| Supper | 100-150 qr. fish cooked 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 of kefir or yogurt (without additives) | |
| Supper | 100 qr. steamed meat, tomato and pepper salad - 100 g. |
|
| afternoon tea | 1 apple or orange | |
| Supper | 100 qr. canned fish (you can make tuna or sardinella), 100-150 qr. 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 | Whole grain bread and low-fat cheese sandwich | |
| Supper | 100 grams of chicken breast, 1/3 cup brown rice tomato and pepper salad - 100-150 grams. |
|
| afternoon tea | 1 fruit, except bananas | |
| Supper | 100 qr. steamed fish, 1 cup boiled beans 1 cup kefir or yogurt |
|
| 4th day | Breakfast | 150 g of low-fat cottage cheese, Green tea |
| Late breakfast | a handful of nuts - no more than 30 grams. | |
| Supper | Chicken broth with vegetables and chicken breast. 1 whole grain bread |
|
| afternoon tea | 1 apple or orange | |
| Supper | Baked fish or meat. Fresh vegetable salad - cabbage, tomatoes and red peppers. |
|
| 5th day | Breakfast | Spicy tomato and lettuce salad with lemon juice |
| Late breakfast | 1 cup of kefir or yogurt (without additives) | |
| Supper | Broccoli cream soup with chicken breast pieces. 1 whole grain bread |
|
| afternoon tea | 5 pieces. any dried fruit | |
| Supper | Cabbage and green pea salad. Baked breast with cheese and tomatoes (hard cheese) |
|
| 6th day | Breakfast | 2 eggs and a low-fat ham omelet. Tea or coffee, all without sugar. |
| Late breakfast | 1 fruit, except bananas | |
| Supper | 100 qr. steamed fish, 1/3 cup boiled rice. 1 tomato |
|
| afternoon tea | 1 cup of kefir or yogurt (without additives) | |
| Supper | Casserole of vegetables and meat - no more than 200 grams. Kefir or yogurt |
|
| 7th day | Breakfast | 150 qr. lean cottage cheese with dried apricots, Green tea |
| Late breakfast | a handful of nuts - no more than 30 grams. | |
| Supper | 1/3 cup buckwheat (it is better not to boil, but pour boiling water and leave overnight) and the desired fish or meat | |
| afternoon tea | 1 orange | |
| Supper | 150 g of meat with baked lemon and greens. Mix the juice of half a lemon and spices for the meat, marinate the meat for 1-4 hours. After baking in the oven for 25-30 minutes |
Menu № 2 a week protein diet
Another advantage of a protein diet to lose weight very quickly is that you can prepare the menu at your own discretion. There are no strict rules here. This option is just an example.
Serving size is about 200-250 grams.
First day: Breakfast, lunch, dinner, snacks
| 1 p. p. (breakfast) | Unsweetened coffee / tea + cottage cheese |
| 2 p. (2nd breakfast) | alma |
| 3 p. p. (lunch) | Boiled chicken breast with cooked vegetables |
| 4 p. (snack) | Empty natural yogurt |
| 5 p. (lunch) | Steamed fish + vegetable salad |
Second day: Breakfast, lunch, dinner, snacks
| 1 p. p. (breakfast) | Unsweetened coffee / tea + yogurt |
| 2 p. (2nd breakfast) | Orange |
| 3 p. p. (lunch) | Vegetables (cooked) + veal (beef) |
| 4 p. (snack) | Kefir |
| 5 p. (lunch) | Fish (cooked) and vegetables (natural, without heat treatment) |
Third day: Breakfast, lunch, dinner, snacks
| 1 p. p. (breakfast) | Unsweetened coffee / tea + a few eggs |
| 2 p. (2nd breakfast) | Grapefruit |
| 3 p. p. (lunch) | Cooked turkey leg + -5 tbsp. Brown rice |
| 4 p. (snack) | cottage cheese |
| 5 p. (lunch) | Cabbage salad + boiled beef |
Fourth day: Breakfast, lunch, dinner, snacks
| 1 p. p. (breakfast) | Kefir + biscuits (2 pieces, oatmeal, better made at home) |
| 2 p. (2nd breakfast) | Kiwi (2 pieces) |
| 3 p. p. (lunch) | Chicken with asparagus |
| 4 p. (snack) | Fresh juice |
| 5 p. (lunch) | Seafood and vegetables |
Fifth day: Breakfast, lunch, dinner, snacks
| 1 p. p. (breakfast) | Steamed 2 egg omelet + tea or unsweetened coffee |
| 2 p. (2nd breakfast) | alma |
| 3 p. p. (lunch) | Fish with bread |
| 4 p. (snack) | Ryazhenka |
| 5 p. (lunch) | Chicken + raw vegetables |
Sixth day: Breakfast, lunch, dinner, snacks
| 1 p. p. (breakfast) | Curd + tea or sugar-free coffee |
| 2 p. (2nd breakfast) | Orange |
| 3 p. p. (lunch) | Baked tofu with vegetables |
| 4 p. (snack) | Extra yogurt |
| 5 p. (lunch) | Shrimp with asparagus |
Seven days: Breakfast, lunch, dinner, snacks
| 1 p. p. (breakfast) | Curd + tea or sugar-free coffee |
| 2 p. (2nd breakfast) | alma |
| 3 p. p. (lunch) | Vegetable soup + boiled beef |
| 4 p. (snack) | Kefir + whole grain bread |
| 5 p. (lunch) | Steamed fish + vegetable salad |
Protein diet menu for 14 days
The products on the menu can be reliably replaced with equivalents from the permitted table, and the dishes offered can be replaced with those that are similar in terms of caloric content and composition. The main thing is to follow the rules: eat in portions 5-6 times a day, drink at least 2 liters of fluid a day, do not eat forbidden foods.
| Breakfast |
|
| second breakfast |
|
| Dinner |
|
| afternoon tea |
|
| Dinner |
|
The list of allowed products is so diverse that it is not difficult to prepare for yourself a detailed menu of a protein diet, there is room for imagination to "walk around". Gradually following 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 elimination of carbohydrates from your body. The basis of your diet should be white meat, fish, eggs, dairy products. More careful versions of such a diet allow vegetables and nuts. You can't really figure out a tough weight loss system. For a week, sometimes more, every day you need to eat only boiled eggs, fish and chicken.
As you can see, the following recipes are more suitable to be careful and are more diverse in terms of permitted products. They are based on protein products, but some ingredients can be added to improve the taste, which is a bit beyond the nutritional principles of a strict protein diet.
First meal
Egg cream soup
Ingredients:
- 400 g of chicken or turkey breast
- 300-400 q spinach,
- 2 boiled eggs,
- 150 ml of milk
- spices,
- salt,
- parsley branch.
Boil the meat in 2-2, 5 liters of water until cooked with bay leaf, pepper peas and Provencal herbs. Remove the meat and cut into cubes. Put chopped spinach in broth and cook until cooked. Pour the soup and milk into a blender jar, add the meat and chopped eggs and beat until creamy. Serve immediately, garnished with parsley sprigs and half a boiled egg.
Nutritious fish soup
- 400 g of any white fish fillet,
- 1 red onion
- 400 g of cauliflower,
- lemon juice,
- pepper,
- salt,
- natural yogurt (optional)
Peel a squash, grate it and cut it into small pieces. Cut the fish into large cubes. Cut the onion into thin half-rings. Put everything in a saucepan, fill with water and cook until tender. Salt, pepper, before serving, add lemon juice and a few tablespoons of Greek yogurt, if desired.
Soup with chicken meatballs
- 300 g chopped chicken,
- 2 squirrels,
- 1 tablespoon bran,
- vegetable juice (from celery or cauliflower with onions),
- 5 stalks green onions
- 1 small onion
- salt and spices.
Mix minced meat, squirrel, bran and finely chopped onion, make meatballs the size of a small chestnut. Put meatballs, bay leaf, 5 black pepper peas in boiling broth and cook until cooked. Garnish the soup with finely chopped green onions before serving.
Results and reviews after a protein diet
The results before and after the diet are impressive - you can lose up to 5 kilograms in just one week, depending on your initial weight and activity. Since protein foods saturate the body with energy, it is recommended to combine diet with exercise to get the maximum effect.
As for the feedback, they are both positive and negative. For many, the diet was not appropriate - against the background of a lack of vitamins and trace elements, some weight loss developed dizziness and weakness. However, everyone on this diet has lost weight.
Contraindications to the protein diet
Get a mandatory medical examination before this diet, because the protein diet is not allowed for everyone and is strictly prohibited:
- with abnormalities of the heart (arrhythmia) and any of its diseases,
- hepatitis and any liver disease,
- during breastfeeding and pregnancy,
- with renal dysfunction
- with joint pain or related 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.
- For more than 4 weeks.
Protein Diet Options
Many modern diets are based on the principle of protein nutrition. Review the most popular options.
Protein-carbohydrate diet
Its essence is that protein days are replaced by carbohydrate days, ie one day you eat only protein foods, and the next day you eat complex carbohydrates. This diet option is considered more balanced and can be followed for more than two weeks. Usually, such a diet is applied only after a protein diet to strengthen the result.
Atkins diet
It is also known as the Hollywood diet, which has become a favorite of many Hollywood stars. Dr. The basis of the diet developed by Atkins is the use of protein foods, even high-calorie fatty foods are allowed, but carbohydrates are excluded.
Dr. Pierre Duka's protein diet
The most popular protein diet is the Dukan diet. This is a proper nutrition system that must be followed throughout life. According to modern nutritionists, the best diet to lose weight is a diet that you can easily follow without suffering from hunger, weakness and attention to the number of calories.
Protein diet recommendations
Given the shortcomings of this method to lose weight, we have developed recommendations for you, after which you can minimize the negative effects on your body and only benefit from the diet:
- First of all, do not exceed the diet. Remember that precaution is necessary in everything: do not completely eliminate carbohydrates and fats from the diet. If you decide to continue to lose weight after a week of dieting, do not sit on such a diet for more than a month, and then take a break for 2-3 months.
- Eat more vegetables because the protein diet puts a lot of strain on the kidneys to lose weight in 7 days.
- Eat in small portions at least 4 times a day.
- The last meal should be no later than 2 hours before bedtime.
- Follow a water regimen to prevent stool problems - you should drink at least 1. 5 liters of clean water a day.
- Do not exceed your daily caloric intake of 1500 kcal.
- Choose quality products! Remember that the quality of food is a very important condition for weight loss.
- If you include eggs in your diet, do not eat more than 4 eggs a day. This is especially true of egg yolks, which contain fat and increase cholesterol levels.
- Proteins in a duet with carbohydrates are better absorbed. When eating boiled chicken breast, add steamed cauliflower to your plate. But it is better to serve carbohydrates in the middle of the day, at lunch.
- If your goal is not only to lose weight, but also to gain muscle mass, remember that muscles grow precisely under the force load.
- It is recommended to take vitamins during weight loss to prevent nutrient deficiency.