The essence of the diet is that every day you should eat mainly protein foods - lots of fish, meat and low-fat dairy products. All these products are very nutritious, full for a long time, so you will not be bothered by hunger. But the body that suffers from a shortage of carbohydrates and fats will begin to use its own stored fat for additional energy.
The role of protein in the body
Life without protein is impossible. The importance of proteins for the body lies in the fact that they serve as raw materials for the construction of cells, tissues and organs, the formation of enzymes, most hormones, hemoglobin and other substances that carry out their functions. the most important in the body. Proteins and their role in the body also lie in the fact that they are involved in protecting the body from infections and promoting the absorption of vitamins and minerals. Our vital activity is connected with the constant consumption and renewal of protein. To balance these processes, protein losses must be replenished daily. It, unlike fats and carbohydrates, does not accumulate and is not synthesized in the body from other nutrients, i. e. you can only get protein from food.
Time of the protein diet
Usually, the protein type diet is detailed for a week or two. The menu is not very diverse: in the second week, if at all, experts recommend eating the same menu as the first week, following the diet from the last day to the first day.
In addition, nutritionists recommend following a protein diet for no more than 14 days, after which you need to rest for half a year. Only then can you continue the course.
Pros and cons of the protein diet
In addition to the usual goal of "weight loss, " a protein diet has other beneficial effects on the body. Specifically:
- Improves the condition of the skin. Protein is basic in the body. Thanks to him, your muscles are strong, and your skin does not sag. By increasing the protein content in your daily diet, you will ensure the beauty of your skin.
- Calorie content. Protein contains almost 2 times fewer calories than fat. And given the fact that the body takes more time and energy to process fat, weight loss is simply inevitable.
- Remove toxins. Protein contributes to the removal of excess fluids from the body and with them toxins.
- Lack of feeling of hunger. Due to the characteristics of the body and the prolonged process of protein assimilation, the feeling of hunger appears after a long time. And the fact that the protein diet consists of 4-6 meals, there is no feeling of hunger throughout the day.
There are several downsides to the protein diet. Most of them are contraindicated for certain groups of people. But they cannot be entirely attributed to the bare minimum, because there are contraindications to the diet - it does not help to sit on it. And if they sit down, what's the point of complaining?
So the disadvantages of the diet include:
- Constipation. This is a common problem among people on a protein diet. The solution to this problem is to use large amounts of water or kefir. If it doesn't help, then use laxatives
- Rotten product is not removed. The solution to this problem, as in the previous case, is to use water in the required quantity.
- Halitosis
- Diet time. Due to its peculiarities, it is not recommended to follow a protein diet for more than a month. If you're only using dieting as a way to stay fit and aren't trying to lose extra pounds, this restriction doesn't apply to you.
This is where the downside of the diet ends. All the others already belong to the category of contraindications and should first of all be taken even before you go on a diet.
Protein diet rules
The feature of the protein diet is the observance of the following rules:
- each meal is protein combined with other foods,
- All foods should be prepared with no fat, your daily fat ratio is 30 grams. , equivalent to 1 - 2 tbsp. l. salad dressing oil
- until 2 pm is allowed to eat complex carbohydrates in the form of cereals (rice, buckwheat, oatmeal) 4-6 tbsp. l. ,
- you can use non-starchy vegetables (or in minimal proportion) - cucumbers, tomatoes, zucchini, cabbage and lettuce,
- from fruit, prefer unsweetened citrus or apples (1 - 2 per day),
- drink plenty of water (1-2 liters per day),
- you need to eat 4 to 6 times a day, about every 3 hours,
- for seasoning, use herbs, lime juice, soy sauce, balsamic vinegar, garlic,
- do not drink alcohol and sweets during the fasting period,
- according to the table of protein content in the product,
- the duration of the diet should not exceed 2 weeks.
Diet according to the protein diet
You need to eat at least 5 times a day, while the last time you can buy food is 3 hours before the lights go out and breakfast can only start 30 minutes after you wake up. As for the distribution of nutritional components, before lunch it is recommended to consume a small amount of carbohydrates in the form of buckwheat, brown rice or oatmeal. Also, before lunch, you can eat some fruit. You can consume up to 40 grams of fat per day which is enough for the body.
How to cook meals with a protein diet
For 7 days, 14 or for a month, the menu, the number of grams per serving, with a high protein diet, didn't make much difference.
The first, second, and third are the constant components of breakfast, lunch, and dinner. The only difference is in the way of preparation and the time of eating.
Soup is the first item on the menu. The basis of the soup is a broth rich in protein: fish, meat, poultry. Add vegetables of your choice, cabbage, eggplant, sweet peppers, beans, eggs.
Potatoes are banned due to their high carbohydrate content. The lack of pasta and potatoes in the soup won't detract from the good taste of vegetable soup with protein broth. Any liquid food contributes to weight loss.
For the second course, there is a wider choice of products to satisfy hunger and lose weight at the same time. Any dish recipe includes chicken, fish, meat, eggs, small cheeses, with the addition of vegetables, herbs, and spices.
The question is what to replace the side dishes? Potatoes, pasta, cereals contain a lot of carbohydrates and therefore are not suitable for any diet. Replace carbohydrate side dishes with vegetable dishes. Bake, cook, stew, for every housewife. Just be careful with the spices.
Sugar, sweet syrup and some additives that are not recommended for use can be lost in the ingredients. Using a variety of foods in one diet, violations of nutrition and a feeling of hunger are not noticeable.
Protein diet menu option
The daily menu consists of 5 meals, in which there is a sufficient amount of protein food so that the body does not starve. The diet is quite varied, including the simplest and easiest to prepare.
The diet is designed for a week, with excess weight the number of days can be increased to 14 days (2 weeks is the maximum that you can do a protein diet).
Menu 1 protein diet for a week (7 days)
Make your diet so that its daily calorie content does not exceed 1000 kcal. Divide them into 5 meals, the last meal 3-4 hours before going to bed. In a week, you can lose 5-7 kg.
| Day | meal | Menu of the day |
| 1 day | Breakfast | Omelette from 3 types of protein 1 cup kefir (low-fat) unsweetened tea or coffee |
| Late breakfast | 1 cup kefir or yogurt (no additives) | |
| Dinner | 100 gr. boiled chicken with spices and herbs | |
| afternoon tea | 1 apple or orange | |
| Dinner | 100-150 gr. Grilled fish with herbs and spices. 1 cup fat-free kefir |
|
| 2 days | Breakfast | 2 hard-boiled eggs 1 tomato 1 whole grain bread |
| Late breakfast | 1 cup kefir or yogurt (no additives) | |
| Dinner | 100 gr. Steamed meat, tomato and pepper salad - 100 gr. |
|
| afternoon tea | 1 apple or orange | |
| Dinner | 100 gr. canned fish (you can tuna or sardines), 100-150 gr. fresh cabbage and cucumber salad, 1 cup 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 | |
| Dinner | 100 gr chicken breast, 1/3 cup brown rice tomato and pepper salad - 100-150 gr. |
|
| afternoon tea | 1 fruit, any, except banana | |
| Dinner | 100 gr. steamed fish, 1 cup boiled beans 1 cup kefir or yogurt |
|
| 4th | Breakfast | 150 gr fresh fat-free cottage cheese, Tea |
| Late breakfast | a handful of nuts - no more than 30 gr. | |
| Dinner | Chicken broth with vegetables and chicken breast. 1 whole grain bread |
|
| afternoon tea | 1 apple or orange | |
| Dinner | Grilled fish or meat in the oven. Fresh vegetable salad - cabbage, tomatoes and red peppers. |
|
| Day 5 | Breakfast | Tomato and lettuce salad with lemon juice |
| Late breakfast | 1 cup kefir or yogurt (no additives) | |
| Dinner | Broccoli cream soup with chicken breast pieces. 1 whole grain bread |
|
| afternoon tea | 5 pieces. any dried fruit | |
| Dinner | Cabbage and green beans salad. Grilled breast with cheese and tomatoes (hard cheese) |
|
| 6th | Breakfast | Omelette from 2 eggs and low-fat ham. Tea or coffee, all without sugar. |
| Late breakfast | 1 fruit, any, except banana | |
| Dinner | 100 gr. steamed fish, 1/3 cup boiled rice. 1 tomato |
|
| afternoon tea | 1 cup kefir or yogurt (no additives) | |
| Dinner | Stew from vegetables and meat - no more than 200 gr. Kefir or yogurt |
|
| 7th | Breakfast | 150 gr. fresh fat-free cottage cheese with dried apricots, Tea |
| Late breakfast | a handful of nuts - no more than 30 gr. | |
| Dinner | 1/3 cup buckwheat (preferably without boiling but with boiling water and left overnight) and optional fish or meat | |
| afternoon tea | 1 orange | |
| Dinner | 150 g meat with lemon and herbs grilled in the oven. Mix the juice of half a lemon and the meat marinade, marinate the meat for 1 to 4 hours. After baking in the oven for 25-30 minutes |
Number 2 protein diet menu in a week
Another advantage of the protein diet that helps you lose weight very quickly is that you can make the menu as you like. There are no strict rules here. The options shown are just an example.
Servings are about 200-250 gr.
Day one: Breakfast, dinner, dinner, snacks
| 1 p. m. (breakfast) | Coffee/tea without sweetener + fresh cheese |
| 2pm(Monday Breakfast) | Apple |
| 3 p. m. (lunch) | Boiled chicken breast with grilled vegetables |
| 4pm (snack) | Empty natural yogurt |
| 5: 00 p. m. (dinner) | Steamed fish + vegetable salad |
Day two: Morning, afternoon, dinner, snack
| 1 p. m. (breakfast) | Coffee/tea without sweetener + yogurt |
| 2pm(Monday Breakfast) | Orange |
| 3 p. m. (lunch) | Vegetables (grilled) + veal (beef) |
| 4pm (snack) | Kefir |
| 5: 00 p. m. (dinner) | Fish (grilled) and vegetables (natural, not heat-treated) |
Third day: Breakfast, dinner, dinner, snack
| 1 p. m. (breakfast) | Unsweetened coffee/tea + a few eggs |
| 2pm(Monday Breakfast) | Grapefruit |
| 3 p. m. (lunch) | Grilled turkey thighs + -5 tbsp. Brown rice |
| 4pm (snack) | cheese |
| 5: 00 p. m. (dinner) | Cabbage salad + boiled veal |
Wednesday: Morning, afternoon, dinner, snack
| 1 p. m. (breakfast) | Kefir + cookies (2 pcs, from oatmeal, better homemade) |
| 2pm(Monday Breakfast) | Kiwi (2 pieces) |
| 3 p. m. (lunch) | Chicken asparagus |
| 4pm (snack) | Fresh juice |
| 5: 00 p. m. (dinner) | Seafood and vegetables |
Fifth day: Breakfast, dinner, dinner, snack
| 1 p. m. (breakfast) | 2 steamed omelettes + unsweetened tea or coffee |
| 2pm(Monday Breakfast) | Apple |
| 3 p. m. (lunch) | Fish with bread |
| 4pm (snack) | Ryazhenka |
| 5: 00 p. m. (dinner) | Chicken + raw vegetables |
Friday: Morning, afternoon, dinner, snack
| 1 p. m. (breakfast) | Cheese sticks + unsweetened tea or coffee |
| 2pm(Monday Breakfast) | Orange |
| 3 p. m. (lunch) | Grilled tofu with vegetables |
| 4pm (snack) | Yogurt without additives |
| 5: 00 p. m. (dinner) | Shrimp with asparagus |
Saturday: Morning, afternoon, dinner, snack
| 1 p. m. (breakfast) | Cheese sticks + unsweetened tea or coffee |
| 2pm(Monday Breakfast) | Apple |
| 3 p. m. (lunch) | Vegetable soup + boiled beef |
| 4pm (snack) | Kefir + whole grain bread |
| 5: 00 p. m. (dinner) | Steamed fish + vegetable salad |
Protein diet menu for 14 days
Menu products can be safely replaced with table equivalents and suggested dishes can be replaced with items similar in calorie content and composition. The main thing is to follow the rules: eat in small portions 5-6 times a day, drink at least 2 liters of liquid a day, do not eat forbidden foods.
| Breakfast |
|
| monday breakfast |
|
| Dinner |
|
| afternoon tea |
|
| Dinner |
|
The list of permitted products is so diverse that it is not difficult to build a detailed menu of a protein diet for yourself, there is still room for the imagination to "roam". The gradual adherence to the protein diet will allow you to get out of the diet gradually and effectively.
Protein Diet Recipes
As you know, the protein diet is based on the complete or partial elimination of carbohydrates from the body. The basis of your diet should be white meat, fish, eggs, dairy products. In more frugal versions of such a diet, vegetables and nuts are allowed. In a rigid weight loss system, you can't really get the hang of it. For a week, and sometimes more, every day you only need to eat boiled eggs, fish and chicken.
As you already understand, the following recipes are more suitable for savings and a greater variety of products is allowed. They are based on protein products, but some ingredients can be added to improve taste, which is somewhat outside the nutritional guidelines of a rigid protein diet.
First meal
Creamy egg soup
Element:
- 400g chicken or turkey breast
- 300-400 g spinach,
- 2 boiled eggs,
- 150 ml milk
- spice,
- Salt,
- parsley branches.
Boil meat in 2-2. 5 liters of water until tender, along with bay leaves, pepper, and Provence herbs. Remove the meat and cut into squares. Add the chopped spinach to the broth and boil until tender. Pour soup, milk into a blender, add minced meat and eggs and beat until creamy. Serve immediately, garnish with a sprig of parsley and half a hard-boiled egg.
Nutritious fish soup
- 400 g white fish fillet,
- 1 purple onion
- 400g cauliflower,
- lemonade,
- pepper,
- Salt,
- natural yogurt (optional)
Remove cauliflower, peel and cut into small pieces. Cut the fish into large squares. Cut the onion into thin halves. Put everything in a pot, cover with water and cook until soft. Salt and pepper, before serving, if desired, add lemon juice and a few tablespoons of Greek yogurt.
Chicken ball soup
- 300 g minced chicken,
- 2 squirrels,
- 1 tablespoon bran,
- vegetable broth (from celery or cauliflower with onions),
- 5 stalks scallions
- 1 small onion
- salt and spices.
Mix minced meat, squirrel, bran and onion puree, forming meatballs the size of small chestnuts. Put meatballs, bay leaves, and 5 black peppercorns in a pot of boiling water, cook until soft. Before serving, garnish the soup with finely chopped green onions.
Results and reviews after a protein diet
The results before and after the diet are impressive - in just one week you can lose up to 5 kg, depending on the initial weight and activity. Since protein-rich foods help fuel the body well, combine diet with exercise for maximum effect.
As for the reviews, they are both positive and negative. For many, the diet is not suitable - against the background of a lack of vitamins and trace elements, some lose weight with dizziness and weakness. Even so, everyone who has followed this diet has lost weight.
Contraindications to protein diets
Before doing this diet, go for a mandatory medical examination, because protein diets are not allowed for everyone and are completely prohibited:
- with a deviation in the functioning of the heart (arrhythmia) and any of its diseases,
- hepatitis and any liver disease,
- while breastfeeding and during pregnancy,
- kidney dysfunction
- suffer from joint pain or related diseases,
- suffering from colitis, bacterial disorders, 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. Consider the most popular options.
Protein-carbohydrate diet
Its essence is that protein days alternate with carbohydrate days, that is, on one day you eat completely protein foods, on the other you eat complex carbohydrates. This dietary choice is considered more balanced and can be followed for more than two weeks. Usually, such a diet is applied after an all-protein diet to reinforce the results.
Atkins Diet
Also known as the Hollywood diet, has become a favorite of many Hollywood stars. The basis of nutrition, edited by Dr. Atkins, is the predominant use of protein-containing foods, even allowing high-calorie fatty foods but not carbohydrates.
Dr. Pierre Dukan . 's Protein Diet
The most popular protein diet is the Dukan diet. This is exactly the right system of nutrition you have to follow for the rest of your life. According to modern nutritionists, the best diet for weight loss is the best diet that you can follow comfortably without hunger, without depression and without obsessing aboutcalories.
Recommendations for a protein diet
Given the disadvantages of this method of weight loss, we have compiled recommendations for you, according to which you can minimize the negative consequences for your body and benefit only from the diet:
- First and foremost, don't overdo the diet. Remember that the measure is essential in everything: do not completely exclude carbohydrates and fats from the diet. If after a week of dieting and you decide to continue to lose weight, do not sit on such a diet for more than a month but take a 2-3 month break.
- Since the protein diet for 7 days weight loss puts a lot of stress on the kidneys, eat more vegetables.
- Eat at least 4 small meals a day.
- The last meal should be no later than 2 hours before bedtime.
- To avoid fecal problems, stick to the water regimen - you must drink at least 1. 5 liters of clean water per day.
- Do not exceed a daily calorie intake of 1500 kcal.
- Choose quality products! Remember that the quality of the food is a very important condition for weight loss.
- If you include eggs in your diet, don't eat more than 4 eggs per day. This is especially true of egg yolks, which are mainly composed of fat and raise cholesterol levels.
- Protein in duo with carbohydrates is better absorbed. When eating boiled chicken breast, you put some steamed cauliflower on the plate. But it is better to introduce carbohydrates in the middle of the day, at lunchtime.
- If your goal is not only to lose weight, but also to gain muscle, remember that muscles grow precisely from loads.
- To avoid nutritional deficiencies, it is recommended to drink vitamins during weight loss.