The weekly protein diet, known as the protein diet, is one of the basic methods of many diets for 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 "lose 6-7 kg in 7 days" system in which you need to consume maximum protein (protein) and minimum dietary carbohydrates and fats.
The diet completely eliminates all carbohydrate rich foods and strictly limits the amount of fat and is presented with three menu options: for one week, 14 days (simplest) andin 4 weeks. Efficiency and average calorie content are exactly the same, with the only difference being the duration.
The essence of the protein diet
This is the simplest and most important 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, the menu should not contain any sweeteners, including sugar and honey.
- Eat only protein rich foods;
- Completely refuse the consumption of carbohydrate rich foods (sugars, potatoes, pasta, products made from their dough);
- Avoid products that are whole fats (animal fats, mayonnaise);
- The ability to eat fruits, fish, vegetables, eggs, vegetable oils, salads, (non-fat) dairy products without any restrictions;
- Limit carbohydrate foods;
- And one last thing to keep in mind: the most effective protein diets for weight loss require physical activity. This is explained by the fact that the body, receiving an increased amount of protein (protein), always directs it towards muscle growth.
Protein Products Allowed
There are over 70 types of foods in the protein diet, so read this section you will see how varied it compared to other diets:
- Lean meat, diet meats. For example, from veal, beef, horse meat, you can cook ribs or cutlets, stew a rabbit;
- Offal: beef liver, poultry, veal tongue, lamb, beef first;
- There are no restrictions on the type of fish, be it fatty, frozen, dried, or smoked, canned, crab sticks;
- All kinds of seafood;
- Poultry, except ducks and swans. Please note that you cannot caustic;
- All low-fat hams;
- Chicken and quail eggs: you can fry scrambled eggs, scrambled eggs, cooked in any way;
- Unlimited variety of dairy products with no fat;
- One and a half liters of liquid per day in the form of: tea, coffee, herbal infusions, diet drinks, water;
- Vegetable proteins - tofu, seitan;
- Oat bran;
- Dried from apples, pears;
- Sweeteners in any quantity;
- Skimmed milk powder;
- Balsamic or alcohol vinegar;
- Salted soy sauce;
- Adjika, their own ketchup, tomato juice;
- Fennel, garlic, herbs, onions;
- Condiments for dishes;
- Gherkins;
- The amount of salt is moderate;
- Lemon and its juice in dishes;
- Mustard, ginger, brewer's yeast;
- Sugar-free gum;
- Vanilla, agar-agar, vaseline oil;
- Sugar-free lollipop.
Protein drink
The diet allows you to drink tea, coffee without sugar, decoction water and herbal infusions, water (simple and mineral). All fruit juices and sugary drinks are prohibited. Tomato juice or celery juice, adding apples is good for the body. First of all, let's look at the carbohydrate content: there should be a few of them.
We firmly say "no" to alcohol, to protect the liver, kidneys and stomach. Furthermore, alcohol prevents such an enzyme from acting as pepsin, which causes the breakdown of animal proteins. Therefore, instead of losing weight, you gain weight again and are more likely to develop stomach problems.
Food is absolutely prohibited on the protein diet
- Sweet: candies, chocolates, pastries, cakes, ice cream, sweet fruit and prepared juices;
- Flour: bread, pasta, cakes;
- Potatoes (of any kind);
- Sausages, sausages;
- Fast and convenient food;
- Butter and other fats;
- Alcohol;
- Congee;
- Salt, as it retains fluids in the body.
List of animal protein products
In the protein diet, chicken, turkey and rabbit are allowed, but pork and lamb are prohibited. It is better to choose low-fat or minimum-fat milk.
List of animal protein products:
- sturgeon eggs;
- Lamb;
- Shrimp, crayfish, crab;
- Cheese;
- Salmon, beluga, tuna, sardines;
- Beef;
- Chicken, chicken;
- Rabbit, hare;
- Pork;
- Chicken and quail eggs;
- Milk and fermented dairy products;
- Duck, geese;
- Chicken stomach;
- Cow tongue;
- Gan.
List of plant protein products
- Soybeans;
- Green beans and red beans;
- Peanuts;
- Lentils;
- Buckwheat;
- Semicolon;
- Sunflower seeds, flax seeds and pumpkin seeds;
- Statistics;
- Almonds;
- Peas, chickpeas;
- Pistachio;
- Hazelnuts;
- Walnuts and Brazil nuts;
- Bread and bakeries;
- Mushrooms;
- Apples and pears;
- Berries;
- Statistics;
- Garlic;
- Green beans and green vegetables;
- Potatoes, onions, zucchini, carrots, Brussels sprouts, tomatoes and cucumbers;
- Algae and seaweed;
- Oranges and other citrus fruits;
- Pineapple;
- Pitted fruit - apricots, peaches, cherries, avocado;
- Tofu (fried bean paste);
- Edamam (young green beans);
- Sesame;
- Seitan (gluten free);
- Spirullina (microalgae);
- Dried apricots and prunes, dates;
- Papaya and Kiwi;
- Soy milk.
Contraindicated. Who should not lose weight with a fast protein diet
It is better to decline a high-protein diet for people with the following conditions:
- With severe renal disease, no last increase in load;
- For liver problems, gallstones have a certain nature;
- With severe gastrointestinal diseases;
- With cancerous tumors;
- Severe heart disease;
- Women during pregnancy; It is possible to develop a special diet, but only by a specialist.
One week protein diet - weight loss menu
Another advantage of the 7-day protein diet for fast weight loss is that you can make your own menu. There are no strict rules here. This option is just one example. Eating meat and losing weight may seem unbelievable, but it is possible.
Monday
- Breakfast: coffee, two eggs;
- The second breakfast: 200 g of buckwheat porridge;
- Lunch: 150 g of boiled meat;
- Afternoon snack: 250 g of vegetable salad;
- Dinner: 200 g of steamed fish;
- Before going to bed: a 1% kefir.
Tuesday
- Breakfast: coffee, cheese 100 g;
- The second breakfast: 250 g of fruit;
- Lunch: 200 grams of boiled fish + tomatoes;
- Snack: 200 g cabbage salad;
- Dinner: 200g chicken breast;
- Before going to bed: natural yogurt.
Wed
- Breakfast: tea, rolled oats on the water;
- Lunch: grapefruit;
- Lunch: 250 g chicken liver with sour cream;
- Afternoon snack: 200 g of cucumber and tomato salad;
- Dinner: a can of tuna in juice;
- Before going to bed: kefir or milk.
Thursday
- Breakfast: coffee, 2 fried eggs, a slice of cheese;
- The second breakfast: 200 g of fruit;
- Lunch: 250 g chicken liver with sour cream;
- Afternoon snack: 150 g of rice, stewed with vegetables;
- Dinner: 200 g of steamed fish;
- Before going to bed: curd.
Friday
- Breakfast: cheese 100 g, tea;
- The second breakfast: 150 g of buckwheat porridge with dried fruit;
- Lunch: 200 g of beef, 150 g of vegetable salad;
- Snack: Orange;
- Dinner: boiled seafood with a green salad;
- Bedtime: Herbal tea.
Saturday
- Breakfast: oatmeal in water, tea;
- The second breakfast: 200 g of fruit;
- Lunch: 250 g of steamed fish steak;
- Afternoon snack: cheese 100 g with dried fruit or fruit;
- Dinner: 200 g chicken breast with 100 g raw vegetables;
- Before going to bed: kefir.
Sunday
- Breakfast: 100 grams of cheese, coffee;
- The 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. turkey fillet, green salad;
- Before going to bed: natural yogurt.
A 7-day protein diet that includes several protein products (fish, eggs, meat), recommended for small amounts (usually 200 g per meal).
Since the protein diet for weight loss for one week puts more strain on the kidneys, eat more vegetables. Eat at least 4 small meals a day. Last meal must not be later than 2 hours before bedtime.
Week 2:repeat the menu daily, plus a small amount of complex carbohydrates is added.
2 week protein diet - 14 day menu
The menu for the 14-day diet is varied. It is dominated by protein-containing products, the lower glycemic constituents are used.
1 week
Monday
- Breakfast: black coffee without added sugar;
- Lunch: three hard-boiled eggs, boiled cabbage salad, seasoned with vegetable oil (preferably olive oil), 200 g of tomato juice;
- Dinner: fried or boiled fish.
Tuesday
- Breakfast: Unsweetened black coffee with a toast;
- Lunch: boiled or fried fish, vegetable salad with cabbage, vegetable oil seasoning;
- Dinner: 200 g of boiled beef, 200 g of kefir.
Wed
- Breakfast: Unsweetened black coffee with a toast;
- Lunch: Large vegetable marrow 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 piece. 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, fresh cabbage salad or carrots in vegetable oil;
- Dinner: two hard-boiled eggs, a glass of fresh carrot, crushed with vegetable oil.
Sunday
- Breakfast: unsweetened tea - one glass;
- Lunch: 200 grams of boiled beef, fruit;
- Dinner: A dinner menu from any previously described date except Wednesdays.
Week 2
Monday
- Breakfast: unsweetened tea;
- Lunch: 200 grams of boiled beef, fruit;
- Dinner: A dinner menu from any previously described date except Wednesdays.
Tuesday
- Breakfast: black coffee without sugar;
- Lunch: 1/2 boiled chicken, carrot or cabbage salad, seasoned with vegetable oil;
- Dinner: boiled eggs - 2 pcs, a cup of fresh carrots, chopped with vegetable oil.
Wed
- Breakfast: grated fresh carrots with lemon juice;
- Lunch: boiled or fried fish, 200 g of tomato juice;
- Dinner: fruit.
Thursday
- Breakfast: black coffee without added sugar;
- Lunch: a raw egg, boiled carrot (3 pcs), spices with vegetable oil, 15 grams of hard cheese;
- Dinner: fruit.
Friday
- Breakfast: black coffee with toast;
- Lunch: Stir-fried zucchini with vegetable oil, apples;
- Dinner: two boiled eggs, 200 grams of boiled beef, fresh cabbage salad with vegetable oil.
Saturday
- Breakfast: Unsweetened black coffee with toast;
- Lunch: boiled or fried fish, vegetable salad with fresh cabbage, seasoned with vegetable oil;
- Dinner: 200 grams of boiled beef, 200 grams of kefir.
Sunday
- Breakfast: black coffee without sugar;
- Lunch: a hard-boiled egg, boiled cabbage salad with vegetable oil, 200 g tomato juice;
- Dinner: boiled or fried fish (large).
You cannot follow the same diet for more than 14 days, it is possible to repeat this diet no earlier than six months later. Sports and allowed food are the key to a protein diet success, it is this combination that will save you 6-7 kg or more. for a short time.
Benefits of a 14-day protein diet
- During your diet, you will be able to do exercise or body training along with weight loss, and rapid weight loss won't keep you waiting;
- Follow these basic recommendations so your protein day delivers maximum results and benefits: reduce your daily calorie intake by 1000-1200 kcal. Don't forget about the water regimen: drink at least 2 liters of water on this day;
- In the protein diet there will be no feeling of hunger, protein foods take up to 4 hours to digest and snacks on the menu less than 3 hours (with 6 meals a day);
- All 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 restriction;
- Body improvement takes place in a complex way - the hips become more elastic, the skin tightens and stimulated, sleep is normalized, cellulite is reduced, mood and performance increase - due tolimited fat intake;
- Menu of the week with recipes that include a large amount of plant fiber, so the bowel's work can hardly be interrupted. The most effective protein diets for weight loss include split meals;
- The weight loss rate of the protein diet is not the highest, but the results are different - if the diet is followed properly, weight gain will not happen for a long time;
- Exercising while on a diet will only improve weight loss and help you become slim and graceful.
Cons of the 14-day protein diet
- The 14-day protein diet is not optimally balanced, although it is used in conjunction with exercise or strength training;
- A spike in blood pressure may occur;
- Six meals a day won't be right for everyone;
- Gym must be functional - not always possible;
- The implementation of repeated variations of this protein diet for 14 days is not possible earlier than a month;
- Any chronic illness while on the go can get worse;
- Vitamins, trace elements and minerals are not sufficient for the body during diet and negative effects only increase with intake. It is necessary to take their multivitamin or complex preparations.
Protein Diet - 4 Week Menu
You may 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 have to follow your own preferences.
First week (eat half a grapefruit / orange with a boiled egg):
- Second:we dine with our chosen fruits, how much we eat (oranges, apples, apricots, pears, melons); we have dinner with boiled beef;
- Tuesday:Dine with skinless boiled chicken; dinner with two eggs, vegetable salad; snack with kefir and toast;
- Wednesday:lunch hard cheese, tomato, bread; boiled turkey dinner;
- Thursday:for lunch unlimited number of citrus fruit in one form; for dinner, boiled chicken fillet with bread;
- Friday:lunch two eggs with vegetables; dinner boiled / fried fish with vegetable salad; snack with a citrus fruit;
- Saturday:have lunch with a fruit; dinner with boiled veal and vegetable salad;
- Sunday:eat rice with boiled chicken with vegetables, can eat tomatoes, grapefruit; and for dinner, boiled vegetables.
Second week (breakfast same as week 1):
- Monday:at lunch, eat boiled veal with vegetable salad; in the evening, eat a few boiled eggs and grapefruit;
- Tuesday:have lunch with boiled turkey and vegetable salad; dinner with eggs and oranges;
- Wednesday:boiled fish with fresh cucumber for lunch; eggs with an orange for dinner;
- Thursday:at lunchtime, eat eggs, low-fat hard cheese, boiled vegetables; dinner with two eggs;
- Friday:fried fish for dinner; for dinner - 2 pieces of boiled eggs;
- Saturday:boiled chicken breast for lunch, together with tomato and grapefruit; Make yourself a fruit salad for dinner;
- Sunday:lunch, roast beef, tomato, grapefruit; for dinner - eat similar to lunch.
Third week with a brief description for the whole day:
- Monday:Eat fruit in the morning with unlimited quantity;
- Third:boiled vegetables are also available in unlimited quantities, just without potatoes;
- Wednesday:Eat all day, alternating fruit with vegetables, making a salad, eating like this, whole;
- Thursday:steamed lean fish with boiled vegetables, plus cabbage smoothie salad;
- Friday:boiled or fried turkey, eaten boiled with vegetables.
- Saturday, Sunday:unlimited fruit only.
The fourth week lists specific products for each day:
- Second:200 grams of boiled chicken breast, same amount of fresh cucumber, tomato, oil-free canned tuna, a slice of bread, grapefruit;
- Third:fried veal (200 grams), same amount of fresh cucumber, tomato, bread, apple or pear;
- Wednesday:a piece of low-fat hard cheese, boiled vegetables, a few cucumbers and some tomatoes, a loaf of bread, an orange;
- Thursday:boiled 200 grams of turkey, with lots of fresh cucumbers, tomatoes, bread, grapefruit, pear;
- Friday:boiled two eggs, eat 3 tomatoes per day, vegetable salad, oranges;
- Saturday:boiled turkey breast, canned tuna, boiled vegetables, two cucumbers and two tomatoes, bread, apples;
- Sunday:one low-calorie cheese, cucumber, tomato, two glasses of kefir, grapefruit.
The main downside of the protein diet
Like any other diet, along with its benefits, the protein diet has some obvious downsides:
- Significant stress on the kidneys - as a result of eating a large amount of protein, the kidneys become more stressed, losing more fluids;
- Metabolic imbalance in the body - due to certain dietary restrictions, certain substances, vitamins and minerals are lacking. To minimize the possible negative consequences of this, a vitamin and mineral complex should be included in the diet;
- Disruption of the gastrointestinal tract - which can occur in some cases due to a lack of the right amount of fiber, found in large amounts in whole grains, vegetables and with a high-protein diet, they arecells are excluded from the diet;
- The body becomes dehydrated - which can occur as a result of exclusion from a vegetable and fruit diet containing large amounts of fluids. So, to avoid negative consequences, it is necessary to consume at least one and a half liters of fluids per day, preferably mineral water without air;
- Protein diet is contraindicated for people with diseases of the digestive tract, cardiovascular system and kidneys, as well as the elderly, since high protein content in the blood increases blood clotting, yescan cause blood clots.
Useful tips for losing weight with protein diet
- We recommend drinking about one cup of water (regular or mineral) 10-15 minutes before meals to prevent dehydration. The total amount of fluids you drink should not be less than 1. 5 liters per day. For weight loss, the protein diet is very effective, and its mechanism of action on the body has been fully studied and scientifically proven;
- In order not to harm your health, you need to calculate calories: calories per day must not be less than 1200;
- Deviation from diet is unacceptable, should be eaten at the same time. Especially the dinner time should not be late;
- Fix the menu (serving size) in the diagram or table, this will help you stick to the diet plan correctly;
- Diet with the diet, but with no reduction in physical activity, don't forget that physical activity is a natural catalyst for fat burning;
- When is the better time to diet - while at work or on vacation - each person makes their own decisions, depending on the nature of the work, habits, will. Someone feels more comfortable at work, because it distracts him, he is often busy with something and this will help him get rid of hunger and obsessive thoughts aboutfood. On the contrary, some people need to go on vacation and take leave because they cannot afford to bring water thermos and food containers;
- The toughest and most responsible days are 3-5 protein days, when the frightened body starts replenishing the lost fat with its stored fat, but at the same time it will actively ask foryou eat more. At this point, it is crucial not to submit to his request and not to eat anything that is not specified in the diet. Use all your willpower, remember how beautiful and slender you will become.
Protein Formula
The most common protein breakfast is eggs. They can be used to prepare a variety of energy dishes throughout the day. From the advantages, it can be noted that the recipes for the protein diet are delicious. Here are some examples.
Scrambled eggs in a bag
- 3 eggs;
- 100 ml. 1, 5% milk;
- Salt, pepper, herbs - for taste;
- Transparent plastic bag.
Beat the eggs and milk. Season with spices and herbs to taste. Pour the mixture into a bag and put in boiling water for 5 minutes. Over time, we took out the contents of the bag and put it in a plate. A great breakfast, no fat is ready!
Squid chicken salad
- Squid - 2 peeled;
- ½ skinless chicken breast;
- 2 eggs;
- Natural yogurt - 2 tablespoons. l & agrave;
- Cheese - 50 g;
- Green vegetables, salt, pepper, lemon juice - for taste;
- Pine nuts for decoration.
Boil squid, chicken breast and eggs. Cut into cubes. Three cheese. Grind green vegetables. We mix everything. Prepare a mixture of natural yogurt, herbs, lemon juice, and pepper. Season with salad and garnish with pine nuts. Let the salad season slightly before serving.
For lunch and dinner, grilled, roasted or boiled beef, pork, chicken, turkey, fish or seafood are good options.
Chicken in kefir
- Chicken breast - 1 piece;
- Salt, pepper, garlic;
- Kefir - half a liter.
Rub the chicken fillet with chopped salt, pepper and garlic, then add the kefir. We allow to marinate for at least 3 hours. Then we bake in the oven 25-35 minutes at 180 degrees.
Soya Pork
- Pork (fat free) - 1 kg;
- Soy sauce - ½ cup;
- Salt, pepper, spices for meat - 2 teaspoons.
Cut pork meat into moderate pieces, rub with spices, salt, pepper, soy sauce and marinate for 2-3 hours. Pork can be grilled in the oven or roasted until golden brown. The basis of recipes for a weight loss diet is protein, low in fat and carbohydrates. Next, we recommend looking at reviews of the protein diet for weight loss.
Protein Diet is the generic name for a protein-based diet. The diet includes meat, fish, cheese, and eggs. Vegetables with fruit are used, but in less quantities, the same applies to cereals, soups and other foods rich in carbohydrates - the main source of energy.