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 system "minus 6-7 kg in 7 days", where you must consume maximum protein (protein) and least carbohydrates and fat in the diet.
The diet completely eliminates all high carbohydrate foods and severely limits the amount of fat and is presented with three menu items: for one week, 14 days (the easiest) and 4 weeks. Efficiency and average calorie content are completely identical, the only difference is in duration.
The essence of the protein diet
This is the simplest and most important of all effective technique to help a person lose weight. The most important thing to remember is that this is a simple protein diet for very fast weight loss, whose menu can not contain sweeteners, including sugar and honey.
- Eat only foods high in protein;
- Complete rejection of the consumption of foods rich in carbohydrates (sugar, potatoes, pasta of various types, products made from their dough);
- Denial of products representing pure fat (animal fat, mayonnaise)
- Ability to eat fruits, fish, vegetables, eggs, vegetable oil, salads, dairy products (non-fatty) without any restrictions;
- Restriction of carbohydrate foods;
- And the last thing to be aware of: 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 leads it to muscle growth.
Allowed Protein Products
There are more than 70 products in the protein diet menu, so after reading this section you will see how varied it is like no other diet:
- Lean meat with diet. For example, from veal, beef, horse meat you can cook chops or chops, 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 fat, frozen, dried or smoked, canned, crab sticks;
- Seafood of all kinds;
- Poultry other than duck, goose. Note that you can not eat the skin;
- Low fat ham of all kinds;
- Chicken and quail eggs: you can fry eggs, omelettes, cook in any way;
- Dairy products in unlimited black but fat-free;
- One and a half liters of fluid in a day in the form of: tea, coffee, herbal infusion, diet drinks, water;
- Vegetable proteins - tofu, seitan;
- Oatmeal;
- Drying of apples, pears;
- Sweetener in any quantity;
- Skimmed milk powder;
- Balsamic or vinegar;
- Salted soy sauce;
- Adjika, tomato sauce, tomatoes in their own juice;
- Cumin, garlic, herbs, onions;
- Spices for spices;
- Cucumbers;
- 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 decoctions and infusions, water (simple and mineral). Fruit juices and sugary drinks are prohibited. Tomato juice or celery juice with the addition of apple is good for the body. First of all, you need to look at the carbohydrate content: there should be few of them.
We categorically say "no" to alcohol and insure the liver, kidneys and stomach. In addition, alcohol prevents such an enzyme from working as pepsin, which is responsible for the breakdown of animal protein. Therefore, you are gaining weight instead of losing weight and are likely to develop stomach problems.
Highly Prohibited Foods with a Protein Diet
- Sweet: sweets, chocolates, pastries, cakes, ice cream, sweet fruits and ready-made fruit juices;
- Flour: bread, pasta, pastries;
- Potatoes (in any form)
- Sausages, sausages;
- Fast food and amenities;
- Butter and other fats;
- Alcohol;
- Porridge;
- Salt as it holds fluid in the body.
List of animal protein products
During 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 minimum percentage of fat.
List of animal protein products:
- Sturgeon caviar;
- Lam;
- Shrimp, crayfish, crabs;
- Ost;
- Salmon, beluga, tuna, sardine;
- Beef;
- Chicken meat, chickens;
- Rabbit, hare;
- Pork;
- Chicken and quail eggs
- Milk and fermented milk products;
- And, goose;
- Chicken Stomach;
- Beef
- Lever.
List of plant protein products
- Soy;
- Green beans and red beans;
- Peanuts;
- Lenses;
- Buckwheat;
- Gryn;
- Sunflower, flax and pumpkin seeds;
- Millet;
- Mandler;
- 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, courgettes, carrots, Brussels sprouts, tomatoes and cucumbers;
- Algae and seaweed;
- Oranges and other citrus fruits;
- Pineapple;
- Pitted fruits - apricots, peaches, cherries, avocados;
- Tofu (bean rose);
- Edamam (young green beans);
- Sesame;
- Seitan (gluten free);
- Spirullina (microalgae);
- Dried apricots and prunes, dates;
- Papaya and Kiwi;
- Soy milk.
Contraindications. Who should not lose weight on a fast protein diet
It is better to refuse a high protein diet to people with the following diseases:
- With severe kidney disease, which is not allowed to increase the load on the latter;
- With liver problems with cholelithiasis of a particular type;
- With severe gastrointestinal diseases;
- With oncological neoplasms;
- With severe heart disease
- Women during pregnancy development of a special diet is possible, but only by a specialist.
The protein diet for a week - the menu for weight loss
Another benefit of the seven-day protein diet for very fast weight loss is that you can make the menu at your own 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 buckwheat porridge;
- Lunch: 150 g cooked meat;
- Afternoon meal: 250 g vegetable salad;
- Dinner: steamed fish 200 g;
- Before going to bed: a glass of kefir 1%.
Tuesday
- Breakfast: coffee, cottage cheese 100 g;
- Second breakfast: 250 g fruit;
- Breakfast: 200 gr boiled fish + tomato;
- Afternoon meal: 200 g coleslaw;
- Dinner: 200 g chicken breast;
- Before bedtime: natural yoghurt.
Wednesday
- Breakfast: tea, oats rolled on water;
- Lunch: grapefruit;
- Breakfast: 250 g chicken liver with sour cream;
- Afternoon meal: 200 g cucumber and tomato salad;
- Dinner: a can of tuna in its own juice;
- Before bedtime: kefir or milk.
Thursday
- Breakfast: coffee, 2 egg yolks, a piece of cheese;
- Second breakfast: 200 g fruit;
- Breakfast: 250 g chicken liver with sour cream;
- Afternoon meal: 150 g rice, fried with vegetables;
- Dinner: 200 g steamed fish;
- Before bedtime: curd.
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 fruit;
- Breakfast: 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 cottage cheese, coffee;
- Second breakfast: 150 g buckwheat porridge;
- Lunch: 200 g stewed vegetables, 100 g rice;
- Afternoon meal: fruit 250 g;
- Dinner: 200 g. Turkey fillet, green salad;
- Before bedtime: natural yoghurt.
The diet of protein diets lasting 7 days contains several protein products (fish, eggs, meat), which it is recommended to consume in small amounts (usually 200 g per meal).
Since a protein diet for weight loss for a week puts a lot of stress on the kidneys, you need to eat more vegetables. Eat at least 4 small meals a day. The last meal must be no later than 2 hours before bedtime.
Week 2:the daily menu is repeated plus small amounts of complex carbohydrates are added.
Protein slide for 2 weeks - menu for 14 days
The menu for the 14-day diet is varied. It is dominated by proteinaceous products that use carbohydrate ingredients with reduced glycemic index.
1 week
Monday
- Breakfast: black coffee without 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 grams of boiled beef, 200 g of kefir.
Wednesday
- Breakfast: unsweetened black coffee with a crouton;
- Lunch: large-sized courgette 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 pcs. with vegetable oil, hard cheese - 15 g;
- Dinner: fruit.
Friday
- Breakfast: raw carrots - 1 pc. with lemon juice;
- Breakfast: large fish fried or boiled, 200 g tomato juice;
- Dinner: fruit.
Saturday
- Breakfast: black coffee without sugar;
- Lunch: 1/2 boiled chicken, salad of 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: Dinner menu from any previously described day except Wednesday.
Week 2
Monday
- Breakfast: unsweetened tea;
- Lunch: 200 grams of boiled beef, fruit;
- Dinner: Dinner menu from any previously described day except Wednesday.
Tuesday
- Breakfast: black coffee without sugar;
- Lunch: 1/2 boiled chicken, fresh carrot or cabbage salad, flavored with vegetable oil;
- Dinner: boiled eggs - 2 pcs. , a glass of fresh carrots, finely chopped with vegetable oil.
Wednesday
- Breakfast: freshly grated carrots with lemon juice;
- Breakfast: boiled or fried fish, 200 g tomato juice;
- Dinner: fruit.
Thursday
- Breakfast: black coffee without added sugar;
- Lunch: a raw egg, boiled carrots (3 pcs. ), seasoned with vegetable oil, 15 grams of hard cheese;
- Dinner: fruit.
Friday
- Breakfast: black coffee with croutons;
- Lunch: courgette 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 can not follow the same diet for more than 14 days, the repetition of the diet is possible no earlier than six months later. Sports and permitted foods are the key to success with a protein diet, it is this combination that saves you from 6-7 kg or more. in short time.
The benefits of a 14 day protein diet
- During a diet you will be able to perform exercise or shape exercise along with weight loss, and fast weight loss will not make you wait;
- Follow the basic recommendations so that your protein day gives the maximum result and benefit: reduce your daily calorie intake to 1000-1200 kcal. Do not forget the water regime: drink at least 2 liters of water on this day;
- On a protein diet, there is no feeling of hunger, protein food takes up to 4 hours to digest, and menu snacks are 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;
- Improving the body takes place in a complex way - the hips become more elastic, the skin is tightened and stimulated, sleep is normalized, cellulite decreases, mood and efficiency increase - due to additional strain, while fat is limited;
- This week's menu of recipes contains a large amount of vegetable fiber, so disruptions in the intestines are unlikely. The most effective protein diet for weight loss involves fractional meals;
- The rate of weight loss on a protein diet is not the highest, but its results are different - if the right diet is followed, the weight gain will not occur for a long time;
- Exercising in the gym while losing weight only enhances the effect of losing weight and makes you slim and graceful.
Disadvantages of a protein diet for 14 days
- The 14-day protein diet is not optimally balanced, even when used for fitness or shaping;
- Sudden blood pressure jumps are possible;
- Six meals a day is not for everyone;
- Training in gyms is assumed - which is not always possible;
- Repeated implementation of this variant of the protein diet for 14 days is possible within a month at the earliest;
- Any chronic disease during diet can be exacerbated;
- 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 preparations or their complexes.
Protein Diet - Menu in 4 Weeks
You may ask, what is the most effective weight loss diet and what is its menu? We will tell you that everything is very individual. When choosing a protein diet, start with your own preferences.
First week (eat breakfast with half a grapefruit / orange with boiled egg):
- Monday:we eat with a selection of fruits, how much you eat (orange, apple, apricot, pear, melon); we eat dinner with boiled beef;
- Tuesday:Eat boiled chicken without skin; eat dinner with two eggs, vegetable salad; snack with kefir and toast;
- Wednesday:lunch with hard cheese, tomato, bread; boiled turkey dinner;
- Thursday:Unlimited amount of citrus fruits in one form for lunch; for dinner cooked chicken fillet with bread;
- Friday:lunch with two eggs with vegetables; cooked / fried fish dinner with vegetable salad; snack with a citrus;
- Saturday:lunch with some kind of fruit; dinner with boiled veal and vegetable salad;
- Sunday:eat boiled chicken with vegetables, you can eat a tomato, grapefruit; and cook vegetables for dinner.
Second week (breakfast is the same as in week 1):
- Monday:for lunch, eat boiled veal with vegetable salad; in the evening eat a few boiled eggs and grapefruit;
- Tuesday:Lunch with boiled turkey and vegetable salad; dinner with eggs and orange;
- Wednesday:boiled fish with fresh cucumbers for lunch; eggs with an orange for dinner;
- Thursday:at lunchtime eat eggs, low-fat hard cheese, cook vegetables; eat dinner with two eggs;
- Friday:fried fish for dinner; for dinner - boiled eggs 2 pieces;
- Saturday:boiled chicken breast for lunch plus tomato and grapefruit; make yourself a fruit salad for dinner;
- Sunday:for lunch, grilled beef chops, tomato, grapefruit; for dinner - eat the same as for breakfast.
The third week with a summary description for the whole day:
- Monday:eat fruit in the morning without limiting yourself in quantity;
- Tuesday:cooked vegetables are also offered in unlimited quantities, only without potatoes;
- Wednesday:eat all day, change fruits with vegetables, make salads, eat like that, whole;
- Thursday:steamed lean fish with boiled vegetables, add cabbage vitamin salad;
- Friday:cook or roast turkey meat, eat cooked with vegetables.
- Saturday, Sunday:fruit only unlimited.
Fourth week with specific products for each day:
- Monday:200 grams of boiled chicken breast, the same amount of fresh cucumber, tomato, 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 hard low-fat cheese, boiled vegetables, a few cucumbers and a few tomatoes, a loaf of bread, an orange;
- Thursday:Boil 200 grams of turkey, so much fresh cucumber, tomatoes, bread, grapefruit, pear;
- Friday:boil two eggs, eat 3 tomatoes a day, salad with vegetables, orange;
- Saturday:boiled turkey breast, canned tuna, boiled 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 disadvantages of a protein diet
Like any other diet along with the benefits, the protein diet has some clear disadvantages:
- Significant stress on the kidneys - as a result of eating a large amount of protein, the kidneys get additional stress, which is a significant fluid loss;
- Imbalance in the body's metabolism - due to some dietary restrictions, certain substances, vitamins and minerals are missing. To minimize the possible negative consequences of this, complexes of vitamins and minerals should be taken during the diet;
- Gastrointestinal Disorder - can in some cases occur due to the lack of the right amount of fiber, which is found in large amounts in grains, vegetables and with a protein diet, they are practically excluded from the diet
- Dehydration of the body - may occur due to exclusion from the diet of vegetables and fruits that contain a large amount of fluid. To avoid negative consequences, it is therefore necessary to consume at least one and a half liters of fluid daily, better than mineral water without gases;
- The protein diet is contraindicated in people with diseases of the gastrointestinal tract, cardiovascular system and kidneys as well as in people of advanced age, as the high protein content of the blood increases its coagulability, which can cause blood clots.
Useful Tips for Losing Weight on a Protein Diet
- We recommend drinking approx. a glass of water (plain or mineral) 10-15 minutes before a meal to prevent dehydration. The total amount of fluid you drink should not be less than 1, 5 liters a 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, count calories: the number of calories a day should not be less than 1200;
- Deviations from the diet are unacceptable, it is recommended to eat at the same time. Be especially careful at noon, it should not be late;
- Fix the menu (diet) in the chart or in the table, this helps you to adhere to the diet plan exactly;
- Diet is a diet, but do not reduce physical activity, do not forget that physical activity is a natural catalyst for burning fat;
- When is the best time to take a diet - during work or on holiday - everyone decides for themselves, depending on the nature of work, habits, willpower. Someone feels more comfortable during work as it distracts him, he is constantly busy with something and this will help him escape from hunger and obsessive thoughts about food. Someone, on the contrary, needs a holiday or vacation, since he can not afford to eat under the scheme, he does not have the opportunity to carry a thermos, containers of food;
- The most responsible, difficult days are 3-5 protein days, when the body in a panic begins to rebuild the used fat, but at the same time it will actively ask you for more food. At the moment, the most important thing is not to succumb to his requests and not eat what is not prescribed in the diet. Use all your willpower, remember how beautiful and slim you will be.
Protein Recipes
The most common breakfast with protein is eggs. They can be used to cook many energizing dishes throughout the day. Of the benefits, it can be noted that the recipes for a protein diet are very tasty. Here are some examples.
The omelet in a bag
- 3 eggs;
- 100 ml. 1. 5% milk
- Salt, pepper, herbs - to taste;
- Transparent plastic bag.
Beat eggs and milk. Season to taste with spices and herbs. Pour the mixture into a bag and put it in boiling water for 5 minutes. Over time, we take out the contents of the bag and place it on a plate. A good, fat-free breakfast is ready!
Salad with Chicken Fish Squid
- Octopus - 2 peeled bodies;
- ½ Chicken breast without skin;
- 2 eggs;
- Natural yogurt - 2 tbsp. l . ;
- Ost - 50 g;
- Green, salt, pepper, lemon juice - to taste;
- Peanuts for decoration.
Boil squid, chicken breast and eggs. Cut into cubes. Three cheeses. Sand the greens. We mix everything. Prepare a dressing of natural yogurt, herbs, lemon juice and pepper. Season the salad and garnish with pine nuts. Let the salad soak a little before use.
For lunch and dinner, baked, grilled or cooked 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 and then fill it with kefir. We provide 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 parts) - 1 kg. ;
- Sojasovs - ½ kop;
- Salt, pepper, spices for meat - 2 tsp.
Cut the pork into medium 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 are protein, low fat and carbohydrates. Next, we advise you to look at 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 fruit are used, but in smaller quantities the same goes for grains, soups and other foods rich in carbohydrates - the main source of energy.