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 will talk about the so-called "minus 6-7 kg in 7 days" system, in which you need to consume a maximum of protein (protein) and a minimum of carbohydrates and fats in the diet.
The diet completely eliminates all carbohydrate-rich foods and greatly restricts the amount of fat. It offers three menu options: for a week, 14 days (easiest) and 4 weeks. Efficiency and average calorie content are completely identical, the only difference being in the duration.
The essence of the protein diet
This is the simplest, and most importantly, the most effective technique to help a person lose weight. The most important thing to remember is that this is a simple protein diet for very quick weight loss, the menu of which cannot contain any sweeteners, including sugar and honey.
- Only eat foods rich in protein.
- Complete refusal to eat foods rich in carbohydrates (sugar, potatoes, pasta of various kinds, products from their dough);
- Avoid products that are pure fats (animal fat, mayonnaise).
- Ability to eat fruit, fish, vegetables, eggs, vegetable oil, salads, dairy products (not fat) without restrictions;
- limitation of carbohydrate foods;
- And one 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 that receives an increased amount of protein (protein) always directs it towards muscle growth.
Permitted protein products
There are more than 70 products on the protein diet menu. After reading this section, you will see how diverse it is like no other diet:
- Lean, dietary meat. For example, from veal, beef and horse meat you can cook cutlets or schnitzel and stew a rabbit.
- Eat offal: beef liver, poultry, veal tongue, lamb, beef front;
- There are no restrictions on the type of fish. It can be either greasy, frozen, dried, or smoked canned crab sticks.
- seafood of all kinds;
- Poultry, except duck, goose. Please note that you cannot eat the skin.
- Low-fat ham of all kinds;
- Chicken and Quail Eggs: You can fry eggs, scrambled eggs and cook them in any way.
- Unlimited variety of dairy products, but fat-free;
- One and a half liters of liquid for a day in the form of: tea, coffee, herbal teas, diet drinks, water;
- Vegetable proteins - tofu, seitan;
- oat bran bran;
- drying apples, pears;
- sweetener in any amount;
- skimmed milk powder;
- balsamic vinegar or wine vinegar;
- Salted soy sauce;
- adjika, tomato sauce, tomatoes in their own juice;
- cumin, garlic, herbs, onions;
- spices for seasoning dishes;
- cucumber;
- Moderate amount of salt;
- lemon and its juice in dishes;
- mustard, ginger, yeast;
- Sugar-free chewing gum;
- vanilla, agar-agar, petroleum jelly;
- Sugar-free lollipops.
Protein drinks
The diet allows you to drink tea, coffee without sugar, herbal teas and infusions, water (simple and mineral). Fruit juices and drinks containing sugar are prohibited. Tomato juice or celery juice with added apples is good for the body. First, observe the carbohydrate levels: there should be few.
We categorically say "no" to alcohol and insure the liver, kidneys and stomach. In addition, alcohol prevents such an enzyme from acting as pepsin, which is responsible for breaking down animal protein. So instead of losing weight, gain weight and most likely develop stomach problems.
Strongly prohibited foods with a protein diet
- Sweet: sweets, pralines, pastries, cakes, ice cream, sweet fruits and ready-made fruit juices;
- flour: bread, pasta, pastries;
- potatoes (in any shape);
- sausages, sausages;
- Fast food and ready meals;
- butter and other fats;
- alcohol;
- porridge;
- Salt, as it retains fluid in the body.
List of animal protein products
While on a protein diet, chicken, turkey and rabbit are allowed, but pork and lamb are prohibited. It is better to choose low-fat milk or with a minimal amount of fat.
List of animal protein products:
- sturgeon caviar;
- lamb;
- prawns, crabs, crabs;
- cheese;
- salmon, beluga, tuna, sardine;
- beef;
- chicken meat, chickens;
- rabbit, hare;
- pork;
- chicken and quail eggs;
- milk and fermented milk products;
- duck, goose;
- chicken stomachs;
- beef tongue;
- liver.
List of vegetable protein products
- soy;
- Green beans and red beans;
- peanuts;
- lenses;
- buckwheat;
- semolina;
- sunflower, flax and pumpkin seeds;
- millet;
- almonds;
- peas, chickpeas;
- pistachios;
- hazelnut;
- walnuts and brazil nuts;
- bread and bakery;
- mushrooms;
- apples and pears;
- berries;
- millet;
- garlic;
- Green peas and green vegetables;
- potatoes, onions, zucchini, carrots, Brussels sprouts, tomatoes and cucumbers;
- algae and algae;
- oranges and other citrus fruits;
- pineapple;
- Pitted fruits - apricots, peaches, cherries, avocados;
- tofu (bean curd);
- Edamam (young green beans);
- sesame;
- Seitan (gluten-free);
- Spirullina (microalgae);
- Dried apricots and plums, dates;
- papaya and kiwi;
- soy milk.
Contraindications. Who Shouldn't Lose Weight on a Fast Protein Diet?
It is better to refuse a high protein diet for people with the following diseases:
- In case of severe kidney disease, which must not increase the load on the last;
- With liver problems, with certain types of cholelithiasis;
- For severe gastrointestinal diseases;
- With oncological neoplasias;
- With severe heart disease;
- women during pregnancy; The development of a special diet is possible, but only through a specialist.
Protein Diet for a Week - Weight Loss Menu
Another benefit of a seven-day protein diet for very rapid weight loss is that you can choose the menu you want. 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 buckwheat porridge;
- lunch: 150 g of boiled meat;
- Afternoon snack: 250 g vegetable salad;
- dinner: steamed fish 200 g;
- Before going to bed: a glass of 1% kefir.
Tuesday
- Breakfast: coffee, cottage cheese 100 g;
- Second breakfast: 250 g of fruit;
- lunch: 200 g of boiled fish + tomato;
- Snack: 200 g of coleslaw;
- Dinner: 200 g chicken breast;
- Before going to bed: natural yogurt.
Wednesday
- Breakfast: tea, oatmeal on the water;
- lunch: grapefruit;
- Lunch: 250 g chicken liver with sour cream sauce;
- Afternoon snack: 200 g cucumber and tomato salad;
- Dinner: a can of tuna in its own juice;
- Before going to bed: kefir or milk.
Thursday
- Breakfast: coffee, 2 eggs omelette, a piece of cheese;
- Second breakfast: 200 g of fruit;
- Lunch: 250 g chicken liver with sour cream sauce;
- afternoon snack: 150 g rice, steamed with vegetables;
- Dinner: 200 g steamed fish;
- Before going to bed: sour milk.
Friday
- Breakfast: cottage cheese 100 g, tea;
- Second breakfast: 150 g buckwheat porridge with dried fruits;
- Lunch: 200 g beef, 150 g vegetable salad;
- Snack: orange;
- Dinner: boiled seafood with green salad;
- Bedtime: herbal tea.
Saturday
- Breakfast: oatmeal in water, tea;
- Second breakfast: 200 g of fruit;
- Lunch: steamed fish steak 250 g;
- afternoon snack: cottage cheese 100 g with dried fruits or berries;
- Dinner: 200 g chicken breast with 100 g raw vegetables;
- Before going to bed: kefir.
Sunday
- Breakfast: 100 g of cottage cheese, coffee;
- Second breakfast: 150 g buckwheat porridge;
- Lunch: 200 g steamed vegetables, 100 g rice;
- afternoon snack: fruit 250 g;
- Dinner: 200 g turkey fillet, green salad;
- Before going to bed: natural yogurt.
The 7-day protein diet includes several protein products (fish, eggs, meat), which are recommended to be consumed in small quantities (usually 200 g per meal).
Since a protein diet for weight loss puts a heavy strain on the kidneys for a week, you should eat more vegetables. Eat at least 4 small meals a day. The last meal should be at least 2 hours before bedtime.
Week 2:The menu of the day repeats and small amounts of complex carbohydrates are added.
Protein diet for 2 weeks - menu for 14 days
The menu for the 14-day diet is varied. It is dominated by protein-containing products, carbohydrate components with a reduced glycemic index are used.
1 week
Monday
- Breakfast: black coffee with no added sugar;
- Lunch: three hard-boiled eggs, boiled coleslaw, seasoned with vegetable oil (preferably olive oil), 200 g of tomato juice;
- Dinner: fried or boiled fish.
Tuesday
- Breakfast: unsweetened black coffee with a crouton;
- Lunch: boiled or fried fish, vegetable salad with cabbage, seasoned with vegetable oil;
- Dinner: 200 g boiled beef, 200 g kefir.
Wednesday
- Breakfast: unsweetened black coffee with a crouton;
- Lunch: large zucchini fried in vegetable oil, apples;
- Dinner: 2 hard-boiled eggs, 200 grams of boiled beef, fresh coleslaw with vegetable oil.
Thursday
- Breakfast: black coffee without sugar;
- lunch: a raw egg, boiled carrots 3 pieces with vegetable oil hard cheese - 15 g;
- Dinner: fruits.
Friday
- Breakfast: raw carrots - 1 pc. with lemon juice;
- Lunch: large fish fried or boiled, 200 g tomato juice;
- Dinner: fruits.
Saturday
- Breakfast: black coffee without sugar;
- Lunch: 1/2 cooked chicken, salad made from fresh cabbage or carrots in vegetable oil;
- Dinner: two hard-boiled eggs, a glass of fresh carrots, grated with vegetable oil.
Sunday
- Breakfast: unsweetened tea - a glass;
- lunch: 200 grams of boiled beef, fruit;
- Dinner: evening menu from each day described above except Wednesday.
Week 2
Monday
- Breakfast: unsweetened tea;
- lunch: 200 grams of boiled beef, fruit;
- Dinner: evening menu from each day described above except Wednesday.
Tuesday
- Breakfast: black coffee without sugar;
- Lunch: 1/2 cooked chicken, fresh carrot or coleslaw, seasoned with vegetable oil;
- Dinner: boiled eggs - 2 pieces, a glass of fresh carrots, finely chopped 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 with no 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, apples;
- Dinner: two boiled eggs, 200 grams of boiled beef, fresh coleslaw 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 boiled beef, 200 grams of kefir.
Sunday
- Breakfast: black coffee without sugar;
- Lunch: a hard-boiled egg, boiled coleslaw with vegetable oil, 200 g of tomato juice;
- Dinner: boiled or fried fish (large).
You cannot stick to the same diet for more than 14 days. The diet can be repeated no earlier than six months later. Exercise and allowed foods are keys to the success of a protein diet. This combination will save you 6-7 kg or more. in a short time.
The benefits of a 14-day protein diet
- While dieting, you can do fitness or fitness training along with weight loss, and rapid weight loss will not make you wait.
- Follow the basic recommendations for your protein day to get the maximum result and benefit: Reduce your daily caloric intake to 1000-1200 kcal. Do not forget about the water regime: drink at least 2 liters of water that day;
- On a protein diet, there is no feeling of hunger, protein foods take up to 4 hours to digest, and menu snacks take less than 3 hours (with 6 meals a day).
- Manifestations of weakness, general fatigue, lethargy and dizziness are minimal compared to other diets.
- protein diet for 14 days 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 tightened and stimulated, sleep is normalized, cellulite decreases, mood and performance increase - due to additional loads with limited fat;
- The recipe week's menu contains a large amount of vegetable fiber, making bowel interruptions unlikely. The most effective protein diet for weight loss includes fractionated meals;
- The rate of weight loss on a protein diet is not the highest, but the results vary. If the proper diet is followed, weight gain will not occur for a long time.
- Exercising at the gym while dieting will only enhance the effect of losing weight, making you slim and graceful.
Disadvantages of a protein diet for 14 days
- The 14-day protein diet is not optimally balanced, although it is used in connection with fitness or shaping.
- Abrupt jumps in blood pressure are possible;
- Six meals a day don't suit everyone.
- Training in fitness studios is required - which is not always possible;
- A repeated implementation of this variant of the protein diet over 14 days is not possible earlier than in a month.
- Chronic illnesses during the diet can worsen.
- Vitamins, trace elements and minerals are not enough for the body during the diet and the negative effect only increases with additional stress. It is necessary to take multivitamin preparations or their complexes.
Protein diet - 4-week menu
you ask what is the most effective protein diet for weight loss and what is their menu like? We will tell you that everything is very individual. When choosing a protein diet, you need to start with your own preferences.
First week (eat half a grapefruit / orange with a boiled egg):
- Monday:We dine with a selection of fruits, however much you eat (orange, apple, apricot, pear, melon). We have dinner with boiled beef.
- Tuesday:Dine on cooked skinless chicken; Dinner with two eggs, vegetable salad; Snack with kefir and toast;
- Wednesday:Lunch with hard cheese, tomato, bread; cooked turkey food;
- Thursday:an unlimited amount of citrus fruits in one form for lunch; chicken fillet boiled for dinner with bread;
- Friday:lunch of two eggs with vegetables; Dinner with boiled / fried fish and vegetable salad; Snack with a citrus fruit;
- Saturday:Lunch with one type of fruit; Dinner with boiled veal and vegetable salad;
- Sunday:Dine with cooked chicken and vegetables, you can eat a tomato, grapefruit; and cook vegetables for dinner.
Second week (breakfast is the same as in week 1):
- Monday:eat boiled veal with vegetable salad for lunch; eat a couple of boiled eggs and grapefruit in the evening;
- Tuesday:Lunch with boiled turkey and vegetable salad; Dinner with eggs and orange;
- Wednesday:cooked fish with fresh cucumber for lunch; Eggs with an orange for dinner;
- Thursday:at lunchtime eat eggs, low-fat hard cheese, cook vegetables; Dinner with two eggs;
- Friday:fried fish for dinner; for dinner - 2 boiled eggs;
- Saturday:cooked chicken breast for lunch as well as tomatoes and grapefruit; Make yourself a fruit salad for dinner;
- Sunday:grilled beef, tomato, grapefruit for lunch; for dinner - eat the same as for lunch.
The third week with a summary description for the whole day:
- Monday:Eat fruit in the morning without restricting yourself to the quantity.
- Tuesday:cooked vegetables are also offered in unlimited quantities, only without potatoes;
- Wednesday:Eat all day, alternate fruit with vegetables, make salads, eat like that, whole;
- Thursday:add steamed lean fish with boiled vegetables, cabbage vitamin salad;
- Friday:Boil or fry turkey meat, eat cooked with vegetables.
- Saturday, Sunday:Unlimited fruit only.
Fourth week with a listing of specific products for each day:
- Monday:200 grams of cooked chicken breast, the same amount of fresh cucumber, tomato, canned tuna without oil, a slice of bread, grapefruit;
- Tuesday:roasted veal (200 grams), the same amount of fresh cucumber, tomato, bread, apple or pear;
- Wednesday:a piece of low-fat hard cheese, boiled vegetables, a couple of cucumbers and a couple of tomatoes, a bread, an orange;
- Thursday:Cook 200 grams of turkey, as much fresh cucumber, tomatoes, bread, grapefruit, pear;
- Friday:boil two eggs, eat 3 tomatoes a day, salad with vegetables, orange;
- Saturday:boiled turkey breast, tinned tuna, boiled vegetables, two cucumbers and two tomatoes, bread, apple;
- Sunday:a serving of low-calorie cottage cheese, cucumber, tomato, two glasses of kefir, grapefruit.
The main disadvantages of a protein diet
Like any other diet, the protein diet has some clear disadvantages in addition to its advantages:
- Significant stress on the kidneys - Consuming a large amount of protein puts additional stress on the kidneys, resulting in significant fluid loss.
- Imbalance of metabolism in the body - Due to some restrictions in diet, certain substances, vitamins and minerals are missing. To minimize the possible negative consequences during the diet, you should take complexes of vitamins and minerals.
- Gastrointestinal disorders - can occur in some cases due to the lack of the right amount of fiber, which is found in large quantities in cereals, vegetables and with a protein diet. You are practically excluded from the diet.
- Dehydration of the body - can occur when vegetables and fruits that contain a large amount of fluids are excluded from the diet. Therefore, in order to avoid negative consequences, at least one and a half liters of liquid must be consumed daily, 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 lead to blood clots.
Useful tips for losing weight on a protein diet
- We recommend drinking around a glass of water (normal or mineral) 10-15 minutes before a meal to avoid dehydration. The total amount of fluids you drink should not be less than 1. 5 liters per day. The protein diet menu is very effective for weight loss, and the mechanism of its effect on the body has been fully studied and scientifically proven.
- In order not to harm your health, you need to count 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. Pay special attention to dinner, it shouldn't be late;
- Correct the menu (diet) in the diagram or table. This will help you stick to the diet plan closely.
- Diet with a diet, but not reducing physical activity, remember that physical activity is a natural catalyst for burning fat;
- When is the best time to go on a diet - during work or on vacation - everyone decides for themselves, depending on the type of work, habits and willpower. Someone is more comfortable at work as it is distracting, they are constantly busy with something and this helps them escape hunger and obsessive thoughts about food. Someone, on the contrary, needs vacation or vacation, since he can not afford to eat according to the scheme, he does not have the opportunity to carry a thermos, containers with food;
- The most responsible and difficult days are 3-5 protein days, when the body begins to panic to replenish fat at the expense of stored fat, but at the same time actively asks you for additional food. At this moment the main thing is not to give in to his pleas and not to eat what is not prescribed in the diet. Use all your willpower and remind yourself how beautiful and slim you are going to get.
Protein recipes
The most common protein breakfast is eggs. They can be used to prepare many invigorating dishes for the whole day. From the advantages, it can be noted that the recipes for a protein diet are very tasty. Here are some examples.
Omelette in a bag
- 3 eggs;
- 100 ml. 1, 5% milk;
- salt, pepper, herbs - to taste;
- Transparent plastic bag.
Whisk eggs and milk together. Season with spices and herbs. Pour the mixture into a bag and soak it in boiling water for 5 minutes. Over time, we take out the contents of the bag and put it on a plate. A great, fat-free breakfast is ready!
Chicken and squid salad
- squid - 2 peeled carcasses;
- ½ skinless chicken breast;
- 2 eggs;
- natural yogurt - 2 tbsp. l. ;
- cheese - 50 g;
- green, salt, pepper, lemon juice - to taste;
- Pine nuts for decoration.
Boil the squid, chicken breast and eggs. To dice. Three cheeses. Grind the greens. We mix everything. Prepare a dressing of natural yogurt, herbs, lemon juice and pepper. Season the salad and decorate with pine nuts. Let the salad steep a little before use.
For lunch and dinner, baked, grilled, or boiled beef, pork, chicken, turkey, fish, or seafood are good choices.
Chicken in Kefir
- Chicken Breast - 1 pc;
- salt, pepper, garlic;
- Kefir - half a liter.
Rub the chicken fillet with salt, pepper and chopped garlic, then fill it with kefir. We give it to marinate for at least 3 hours. Then we bake in the oven for 25-35 minutes at 180 degrees.
Pork in soy sauce
- pork (not fatty) - 1 kg;
- soy sauce - ½ cup;
- Salt, pepper, spices for meat - 2 tsp.
Cut the pork into medium-sized pieces, rub with spices, salt and pepper, fill with soy sauce and marinate for 2-3 hours. Pork can be baked in the oven or grilled until golden brown. The basis of recipes for a protein diet for weight loss is low fat and low carbohydrate protein. Next, we recommend that you look at the reviews of 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 this also applies to cereals, soups and other high-carbohydrate foods - the main source of energy.