Protein diet for weight loss: the weekly menu includes various foods with the highest protein content, which can lead to malfunctions of some organs, harm the immune system, and contain many contraindications. Dietitians recommend this method of losing extra pounds or increasing muscle mass only for healthy people, no more than once a year.
A strong blow to the body requires many months of recovery, but it gives serious results and is also suitable for those who cannot refuse fish and meat dishes. During this type of diet, it is strictly forbidden to eat sugary foods, which can cause significant discomfort for those who love sweets and can affect brain function. The existing varieties, positive and negative points, menus and information can be found in the text below.
Protein diet: principle of effect
The principle is as follows:
- increases the amount of protein consumed;
- carbohydrates are reduced to a minimum.
Protein compounds that have not been processed by the body in the form of food:
- glucose;
- fat.
They settle in the body and lead to an increase in fat mass, not muscle. The body produces more sweat and urine, which leads to dehydration. Carbohydrates are not taken in, so energy reserves are reduced, which leads to exhaustion and, as a result, increased fatigue and reduced mental activity. Due to excessive protein intake, the body is under stress, the measure will not lead to results without physical activity - in this case, sagging tissues may appear in some parts of the body.
This diet serves as an express remedy for the loss of excess adipose tissue. Protein-containing foods are digested for a long time, so there is no feeling of hunger. In order to reduce the load on the organs, it is necessary to take in a large amount of water, which increases in the hot season.
A lack of carbohydrates can lead to a deterioration of metabolism, so this type of diet should be approached with caution and only after consultation with a specialist, so as not to harm yourself.
Benefits of a high protein diet
This nutritional system involves rapid weight loss without the desire to eat. Other positives:
- long saturation;
- variety in diet;
- the calorie content of the food consumed is not limited;
- long-term preservation of the results, in compliance with the withdrawal rules;
- effectiveness in the form of ten kilograms in fourteen days.
Who doesn't follow a high protein diet?
With the obvious advantages, the energy system is not free from disadvantages in the form of:
- unbalanced diet;
- significant load on the organs;
- loss of minerals (excreted in urine);
- lack of vitamins, minerals and nutrients;
- refusal of sweet, flour products (causes discomfort for lovers);
- mandatory physical activity is necessary - without it, the body is damaged.
Due to existing shortcomings, the program has several contraindications:
- pregnancy period;
- childhood;
- age over sixty (possible thrombosis);
- diseases of the kidneys, liver;
- cholelithiasis;
- diseases or disorders in the work of the gastrointestinal tract;
- oncological diseases;
- the presence of neoplasms.
Consuming large amounts of protein can be life-threatening in some cases, so first consult a dietician or therapist regarding contraindications.
Types of protein diets
This type of food combines several diets developed by different nutritionists, the difference lies in the duration and rules:
- According to Dukan(on stage, has many requirements, calorie counting is not necessary, consumption of a reduced amount of salt and avoidance of thirst is required);
- According to Malysheva(it lasts for twenty-eight days, does not allow hunger, you have to eat five times, you have to count calories, you have to eat simple carbohydrates);
- Kremlin view(assumes scoring - 1=1 gram of carbohydrate/100 grams of this product - and vegetable days);
- According to Atkins(low-carbohydrate system, the use of cheese, meat, dairy products is prohibited);
- written by Maggie(three meals a day, there are two options - eggs and cottage cheese, calories must be counted).
The positive and negative sides of each type are shown in the table:
| Name | Who will fit | professionals | Cons |
| Dukan | For everyone | No need to count calories and limit your diet | Contraindicated in central nervous system diseases |
| Malysheva | Those who want to improve their health and lose weight permanently | Lasting results, simplicity, overeating is not allowed | Weight loss is slow, low metabolism, contraindicated for children, adolescents, pregnant women, with heavy physical work and in the presence of chronic diseases |
| Kremlin | Overweight people | Significant weight loss while maintaining psychological comfort | Reduced mental activity, not suitable for sweets lovers, unacceptable in case of kidney, heart, gastrointestinal diseases, pregnancy |
| Atkins | For everyone | Fast and effective weight loss, promotes better functioning of the kidneys and other organs | Many staple foods are prohibited |
| Maggie | For everyone | Independent menu selection, simple rules, no age limit | It is necessary to consume an increased amount of eggs, which leads to an increase in cholesterol levels |
The Dukan diet focuses on reducing carbohydrates in the early stages. In order to improve the functioning of the digestive system, the diet is supplemented with bran. In the following stages, the body continues to lose weight, but carbohydrate-containing foods begin to return to the menu again.
The Malysheva program includes a long-term weight loss system that leads to long-term results. Basic principles: drink at least two liters or ten glasses of water during the day, avoid sugar and salt, overeating is prohibited.
The Atkins system combines the following requirements:
- the amount of meat and fish should be equivalent to vegetables and fruits;
- the amount of carbohydrates decreases;
- the amount of protein and fatty foods consumed is not limited.
There is also a classic version:
- five days old;
- ten days old;
- fourteen days.
Approved products
Foods that can be consumed as part of a protein diet are subject to two requirements:
- high protein content;
- low concentration fatty component.
Only materials that meet these requirements can be used to prepare the daily menu. The list includes (name/example):
- lean poultry/chicken, turkey;
- rabbit meat;
- veal;
- lean beef;
- offal / liver (contains vitamins and minerals in the chemical composition);
- lean fish/tilapia;
- salad;
- parsley;
- coriander;
- dill;
- vegetables / cucumber, tomato, onion, zucchini;
- chicken or quail egg protein;
- fruits and fruit juices/apples, citrus fruits;
- porridge from rice, buckwheat, oats (up to one hundred and sixty grams / day);
- bread (maximum sixty grams / day);
- tea;
- natural coffee;
- non-carbonated mineral water;
- low-fat dairy products of natural origin in the classic version / milk, kefir, yogurt, cottage cheese;
- spices / black pepper, red;
- sauces / soy etc.
Maybe using apple cider vinegar, seafood, tofu, low-fat cheese.
The nutritional value is not an indicator of the suitability of an ingredient, but rather the amount of carbohydrate and fat components should be concentrated on. When calculating the amount of protein, food packaging data provided by manufacturers should be used as a source of information.
Prohibited products
The list below can help you determine food suitability, which includes:
- pork, high-fat fish;
- pasta;
- pastries;
- all kinds of cereals, other than those indicated on the authorized list;
- fruit growing (only apples and citrus fruits are allowed) (bananas are not recommended);
- potatoes (high percentage of starch);
- maize;
- carrots (contains sugar);
- beets (contains sugar);
- fructose;
- sugar and sweeteners;
- fruit juices (except permitted);
- products containing sugar;
- drinks made with added sugar
- carbonated water (mineral and other drinks);
- mayonnaise;
- ketchups;
- any sauce with a high percentage of fat.
Menu for a protein diet for 7 days
When compiling the daily menu, the manufacturer's data on the composition of the product must be taken into account, the general data is included in the list.(name/kilocalories/protein/fat/carbohydrates):
- chicken fillet / 110 / 23, 1 / 1, 2 / -;
- egg fillet / 84 / 19, 2 / 0, 7 / -;
- rabbit meat / 173/33 / 3, 5 / -;
- beef/250/26/15/-;
- tilapia/96/20, 1/1, 7;
- flounder / 83 / 16, 5 / 1, 8 / -;
- hake meat / 86 / 16, 6 / 2, 2 / -;
- cod/78/17. 7/0. 7/-;
- kefir one percent / 40 / 2. 8 / 1. 0 / 4. 0;
- one percent milk / 41 / 3, 3 / 1, 0 / 4, 8;
- 1% colostrum / 40 / 3, 0 / 1, 0 / 4, 1;
- one percent cottage cheese / 79 / 16, 3 / 1, 0 / 1, 3;
- chicken liver / 136 / 19, 1 / 6, 3 / 0, 6;
- beef liver / 125 / 20, 0 / 3, 1 / 4, 0.
The usage suggestions are included in the table:
| Product/Group/Period | Collection time |
| Breakfast | Within three hours at the latest (countdown occurs when you wake up) |
| Dinner | It should be at least three hours before going to bed |
| Complex carbohydrates | Small portions in the morning - no later than 14: 00 |
| Apples (up to two pieces) or citrus fruits | Before lunch |
| Combination of proteins with non-starchy vegetables (tomatoes, cucumbers, celery) | After 14: 00 |
You must follow these rules when creating your daily diet.Up to thirty grams of vegetable fat in the form of linseed oil is allowed.
egg diet
It is forbidden to follow this nutritional program in the presence of the above contraindications, as well as:
- high cholesterol in the blood;
- individual intolerance to eggs.
Food is consumed three times a day. An example of a week's nutrition is shown in the table:
| days | Breakfast | Dinner | Dinner |
| one | apple or grapefruit Green tea/cup Egg / two pieces |
boiled egg / one piece orange Boiled chicken fillet / one hundred and fifty grams |
Kefir / a glass Boiled chicken fillet / hundred grams |
| 2 | Orange juice / a glass Boiled eggs / two pieces |
orange / two pieces Steamed chicken fillet Coffee |
Grapefruit Chicken eggs / two pieces Milk / a glass |
| 3 | Mineral water with lemon juice / one glass boiled eggs / two pieces |
Grapefruit / one piece Boiled beef / two hundred grams Spinach leaves / hundred grams |
Boiled egg / one piece Kefir / bottle |
| four | Omelet for three eggs Salad with greens Green tea/cup |
Boiled fish / two hundred grams salad leaves |
Grapefruit / two pieces Boiled egg / one piece Kefir / bottle |
| 5 | Boiled egg / one piece Salad with vegetables and herbs |
Orange juice/glass Boiled fish / two hundred grams Tomato / two pieces |
Medicinal tea/cup boiled egg / one piece |
| 6 | grapefruit juice/glass Cottage cheese / one hundred and fifty grams |
Grapefruit / two pieces Beef / hundred grams |
Unlimited water or herbal tea |
| 7 | grapefruit/half Boiled eggs / two pieces |
orange/one Cooked turkey fillet / two hundred grams Boiled vegetables / two hundred grams |
Unlimited water or herbal tea |
Ducan's diet
Users' results range from one to four in seven days. An example menu is shown in the table:
| days | Breakfast | Dinner | Snack | Dinner |
| one | Protein omelette Salmon lightly salted Coffee |
Chicken cutlet Kefir |
Cottage cheese Yogurt |
Seafood platter (soup, cocktail) |
| 2 | Cottage cheese casserole Tea (herbal, green, black) |
Minced veal with vegetable salad | Kefir + bran | Vegetable stew with chicken |
| 3 | Baked cheesecake with sour cream Coffee |
Fish juice or fish juice | Apple, citrus or kiwi | Fried food made of meat and vegetables |
| four | Cottage cheese Kefir |
Meat solyanka | A sandwich of lightly salted salmon and greens | Roll with meat and vegetables |
| 5 | Chicken fillet Apple Tea |
Fried fish/wholemeal bread | Pancakes with cottage cheese and bran | Chicken cutlets / vegetable salad |
| 6 | Boiled chicken eggs Lightly salted salmon Coffee |
Steamed bean/vegetable salad | Syrniki Herbal tea |
Steamed fish steak/cabbage salad |
| 7 | Mirror egg with meat Coffee |
Broth with vegetables | Apple, citrus or kiwi Cheese |
Fried fish/vegetables red wine |
Protein-carbohydrate diet for weight loss
An approximate menu for a week within this food system can be found in the table:
| days | Breakfast | Snack | Dinner | Snack | Dinner |
| one | Cottage cheese + dried fruits Coffee + cream |
apple/single | Chowder with lentils and chicken | Tea + jam | curry |
| 2 | Omelet on squirrels Herbal tea |
orange/one | spinach soup | Kefir | chicken bites |
| 3 | Cottage cheese casserole Coffee + milk |
Kiwi / two pieces | Salmon in milk | Yogurt | egg salad |
| four | Oatmeal + fruit + honey | pomegranate/one | Soup with potatoes and sour cream | Dates/handful | Buckwheat/salad with honey and cabbage |
| 5 | Cottage cheese casserole + honey Tea + jam |
Banana | Soup with fish and shrimps | Yogurt | A salad consisting of proteins and carbohydrates |
| 6 | Squirrels boiled / two pieces Herbal tea |
Mandarin / two pieces | Eastern soup (egg and pink salmon) | sleeping milk | Shish kebab (turkey + vegetables) |
| 7 | rice porridge Cookies Coffee + sugar |
Banana | Minestrone | Pastries | Vareniki (potato-cabbage) |
Protein-vitamin diet
Eat at least five meals a day. An example menu is shown in the table:
| days | Breakfast | Snack | Dinner | Snack | Dinner |
| one | Chicken protein / two pieces | Citrus fruits | Veal or beef / 200 grams | unsweetened pear or apple / 2 pcs | Fried chicken fillet/100 grams |
| 2 | Cottage cheese / 100 grams | Kiwi / one piece | Fried fish/200 grams | Plum or pear / two pieces | Boiled chicken fillet / 150 grams |
| 3 | Low-fat cheese / 50 grams | Peaches / 2 pcs. or apricots / 2 pcs. | Cooked turkey / 150 grams | Salad with vegetables | Beef (grilled)/150 grams |
| four | Cheese / 40 grams | Orange / 1 pc. or apricots / 2 pcs. | Fish fillet/200 grams | Salad with cabbage and cucumber | Fried chicken/150 grams |
| 5 | Egg white / 2 pcs. | Peach / 1 pc. or apricots / 2 pcs. | Boiled rabbit/200 grams | Beet-carrot salad | Fish fillet (grilled)/100 grams |
| 6 | Fried squirrel / 4 pcs. cheese/10 grams |
Chicken fillet/100 grams Kefir / bottle |
Chicken broth Meat/150 grams |
Cottage cheese / 100 grams | fish/200 grams |
| 7 | Fruit salad/300 grams | Apple | Vegetable salad with olive oil | fruit smoothie | Green salad |
Protein-vegetable diet
An example menu for the week is shown in the table:
| days | Breakfast, grams | Lunch, grams | Dinner, grams |
| one | Meat/150 Sour cabbage Green tea |
Meat/150 Black bread Green salad |
Fish/150 Boiled potato beetroot salad |
| 2 | Meat/150 Carrot/150 Green tea |
Meat/200 Banana fruit juice |
Fish/150 Black bread Green salad |
| 3 | Meat/150 Banana Green tea |
Steamed beans/200 Green salad |
Meat/150 Salad: cabbage + peas |
| four | Cottage cheese/100 Green tea |
Steamed meat/150 Green salad |
Meat/200 Salad: tomato + vegetable oil |
| 5 | Kefir Cookies |
Meat/200 Tomato |
Fish/200 Banana fruit juice |
| 6 | Cottage cheese/100 Green tea |
Beans/200 carrot salad |
Boiled fish/150 Salad |
| 7 | Milk Cookies |
Meat/150 Green salad |
Soup Meat Black bread |
Protein diet for women
The recommendations are given in the table (numbers refer to pieces and grams):
| days | Breakfast | Snack | Dinner | Snack | Dinner |
| one | Cottage cheese/200 Coffee |
Apple/1 | Fried chicken fillet/100 Black bread |
Yogurt | Fish Green salad |
| 2 | Yogurt | Orange/1 | Beef + vegetables | Kefir | Fish + vegetables |
| 3 | boiled eggs Tea |
Grapefruit/1 | Chicken fillet + brown rice | Yogurt | Roast beef Salad with vegetables |
| four | Kefir Oatmeal cookie/3 |
Banana/1 | Turkey fillet | Ryazhenka | fried fish Green salad |
| 5 | Cottage cheese/200 | Apple/1 | Roast beef Black bread |
Kefir | fried fish Green salad |
| 6 | Omelette | Pomegranate/1 | Fried chicken fillet Green salad |
Yogurt | Fish + fried vegetables |
| 7 | Cottage cheese/200 | Mandarin/2 | Boiled beef Black bread |
Kefir | Fried fish + cabbage broccoli |
Menu for pregnant women
An example of the daily menu during pregnancy can be seen in the table (the numbers correspond to grams and pieces):
| Stage | trimester 1 | 2 trimesters | trimester 1 |
| Breakfast | Oatmeal porridge + dried fruits Butter/10 Steamed slice + black bread Rosehip decoction |
Whole wheat bread + butter Boiled chicken egg/1 Rosehip decoction |
Milk rice porridge + raisins Whole wheat bread + butter Morse |
| Snack | Cottage cheese/100 Apple/1 |
Ryazhenka Banana/1 |
Cheesecake + sour cream Apple |
| Dinner | Soup with chicken broth Vegetable stew/200 Fried fish steak/1 Whole wheat bread |
Soup: cauliflower + broccoli Chicken pilaf Grated carrots Whole wheat bread |
cabbage soup fried fish Salad "vinaigrette" |
| Snack | Yogurt Pear/1 |
Almonds/handful Prunes/10 |
Yogurt Pear/1 Bun |
| Dinner | Omelet with vegetables Whole grain bread or rolls |
Cheese Casserole Green salad |
Cucumber salad with herbs Steamed turkey + buckwheat |
The duration of the protein diet
The classic variation includes three types of duration in days:
- 5;
- ten;
- fourteen.
The maximum number of days is fourteen. The value indicates the presence of physical activity, in addition to a passive lifestyle, this type of diet can lead to kidney dysfunction. In order to reduce the load on the internal organs, it is necessary to consume a large amount of liquid. Exceeding the recommended duration may cause the following:
- increased fatigue;
- decreased mental activity;
- headache;
- urolithiasis;
- fragility, lack of shine of hair shafts, nail plates;
- increased dryness of the epidermis;
- swelling of the kidneys.
Damage in the form of side effects resulting from long-term compliance with the requirements of the protein system is caused by an imbalance that burdens the body. Despite the fact that proteins undoubtedly have a beneficial effect on the body, their presence in the diet can be harmful to health. At the end of the recommended periods, gradually withdraw from this program and do not repeat it during the year.
Protein diet recipes for weight loss
Omelette
You can cook in a double boiler, microwave or slow cooker.
The ingredients must be prepared and added to the dish:
- raw chicken eggs / four pieces;
- milk / half a glass.
Cooking instructions:
- Mix the components with a mixer until frothy.
- Immerse it in the steamer bowl.
- Cook under normal conditions for twenty minutes.
porridge
The ingredients must be prepared and added to the dish:
- hercules / two tablespoons;
- boiling water / half a glass.
Cooking instructions:
- Mix the cereal with boiling water.
- Set aside to swell for thirty minutes.
Keta was baking
The ingredients must be prepared and added to the dish:
- fish fillet / one piece;
- lemon juice / teaspoon;
- spices / to taste;
- hard cheese / twenty grams;
- yogurt / two tablespoons;
- tomato / one piece.
Cooking instructions:
- Wash the steak, pour the juice over it, and add the spices.
- Marinate for twenty minutes.
- Cut the tomatoes into rings.
- Put the vegetables out.
- Spread yogurt on the steak.
- Put out the cheese.
- Place in an oven preheated to 180 degrees Celsius.
- Bake for thirty minutes.
meat salad
The ingredients must be prepared and added to the dish:
- beef / hundred grams;
- champignons / one hundred grams;
- onion / to taste;
- hard cheese / fifty grams;
- olive oil / for frying;
- low-fat sour cream / a spoon.
Cooking instructions:
- Cook the beef until done.
- Cut the meat with a knife.
- Cut the mushrooms and onions into small pieces.
- Put the mushrooms and onions in a pan and fry them in olive oil.
- Grind the cheese with a grater.
- Mix the beef with mushrooms, cheese, sour cream and mix.
How to get off the diet
The lost weight is given to the body by stress, but after the end of the period assumed by the diet or weight maintenance program, it is necessary to gradually switch to the normal nutrition system. This requirement is the main requirement and the duration of retention of the achieved value on the scale depends on compliance. If the next day you suddenly start eating most of the forbidden foods, then the operations are fraught not only with returning to the original form, but also with a large stock.
Basic withdrawal principles:
- excluding the sugar component from drinks (tea, coffee);
- the use of a minimum amount of flour and sweet products;
- do not eat too fatty foods;
- a sip of water on an empty stomach;
- oatmeal porridge or low-fat cottage cheese for breakfast;
- lunch - low-fat soup, fried fish or meat (not fried);
- avoiding potatoes (contains starch);
- in small doses at least three times and at most five times during the day.
The usual components of the diet should be slowly introduced into the daily menu. Physical exercises and relaxation procedures enhance the effect.