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 "less 6-7 kg in 7 days" system, in which it is necessary to consume the maximum of protein (protein) and the minimum ofcarbohydrates and fats in the diet.
The diet completely eliminates all carbohydrate-rich foods and severely limits the amount of fat and comes with three menu options: for one week, 14 days (the easiest), and 4 weeks. The efficiency and the average caloric content are completely identical, the only difference is in the duration.
The essence of the protein diet
This is the simplest and most important and effective technique to help a person lose weight. The main thing to remember is that it is a simple protein diet for very fast weight loss, the menu of which cannot contain sweeteners, including sugar and honey.
- Eat only foods rich in protein;
- Total rejection of the consumption of foods rich in carbohydrates (sugar, potatoes, pasta of various kinds, products made with their dough);
- Rejection of products that represent pure fats (animal fat, mayonnaise);
- Ability to eat fruits, fish, vegetables, eggs, vegetable oil, salads, dairy products (non-fat) without any restrictions;
- Limit carbohydrate foods;
- And the 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, receiving a greater amount of protein (protein), always directs it to muscle growth.
Allowed protein products
There are more than 70 products on the protein diet menu, so after reading this section, you will see how varied it is like no other diet:
- Lean, dietary meat. For example, from veal, veal, horse meat, you can cook cutlets or cutlets, cook a rabbit;
- Eat offal: beef liver, poultry, veal tongue, lamb, veal front;
- There are no restrictions on the type of fish, it can be fatty, frozen, dried or smoked, canned, crab sticks;
- Seafood of all kinds;
- Poultry, except duck, goose. Note that you cannot eat the skin;
- Low-fat ham of all varieties;
- Chicken and quail eggs: you can fry eggs, omelette, cook in any way;
- Dairy products in unlimited variety, but without fat;
- One and a half liters of liquid for a day in the form of: tea, coffee, herbal infusion, diet drinks, water;
- Vegetable proteins - tofu, seitan;
- Oat bran;
- Dried apples, pears;
- Sweetener in any quantity;
- Skimmed milk powder;
- Balsamic or wine vinegar;
- Salted soy sauce;
- Adjika, tomato sauce, tomatoes in their own juice;
- Cumin, garlic, herbs, onions;
- Spices to flavor dishes;
- Pickles;
- Moderate amount of salt;
- Lemon and its juice in plates;
- Mustard, ginger, yeast;
- Sugar-free gum;
- Vanilla, agar-agar, petroleum jelly;
- Sugar free lollipops.
Protein drinks
The diet allows you to drink tea, coffee without sugar, decoctions and infusions of herbs, water (simple and mineral). Fruit juices and sugary drinks are prohibited. Tomato or celery juice with the addition of apple is good for the body. First, look at the carbohydrate content - there should be few of them.
We categorically say "no" to alcohol, insuring the liver, kidneys and stomach. Also, alcohol prevents an enzyme from acting like pepsin, which is responsible for the degradation of animal protein. Therefore, instead of losing weight, you gain weight and will most likely develop stomach problems.
Strictly prohibited foods with a protein diet
- Sweets: sweets, chocolates, cakes, pies, ice cream, sweet fruits and fruit juices already prepared;
- Flour: bread, pasta, cakes;
- Potatoes (in any form);
- Sausages, sausages;
- Fast food and fast food;
- Butter and other fats;
- alcohol;
- Porridge;
- Salt, as it retains 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 opt for skim milk or milk with a minimum percentage of fat.
List of animal protein products:
- Sturgeon caviar;
- Lamb;
- Shrimp, crayfish, crabs;
- Cheese;
- Salmon, beluga, tuna, sardine;
- Beef;
- Chicken meat, chickens;
- Rabbit, hare;
- Pig;
- Chicken and quail eggs;
- Milk and fermented milk products;
- Duck, goose;
- Chicken stomachs;
- Beef tongue;
- Liver.
List of plant protein products
- soy;
- Green beans and red beans;
- Peanuts;
- lentils;
- Buckwheat;
- Semolina;
- Sunflower, flax and pumpkin seeds;
- Millet;
- Almonds;
- Peas, chickpeas;
- Pistachios;
- Hazelnut;
- Walnuts and Brazil nuts;
- Bread and bakery;
- Fungi;
- Apples and pears;
- Berries;
- Millet;
- Garlic;
- Peas and green vegetables;
- Potatoes, onions, zucchini, carrots, Brussels sprouts, tomatoes and cucumbers;
- Algae and seaweed;
- Oranges and other citrus fruits;
- pineapples;
- Pitted fruits: apricots, peaches, cherries, avocados;
- Tofu (tofu);
- Edamam (young green beans);
- Sesame;
- Seitan (gluten free);
- Spirullina (microalgae);
- Apricots and prunes, 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:
- With severe kidney disease, which can not increase the load at last;
- With liver problems, with cholelithiasis of a certain nature;
- With serious gastrointestinal diseases;
- With oncological neoplasms;
- With severe heart disease;
- Women during pregnancy; the development of a special diet is possible, but only by a specialist.
Protein diet for a week: weight loss menu
Another advantage of the 7-day protein diet for very fast weight loss is that you can prepare the menu at your discretion. There are no hard and fast 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 of buckwheat porridge;
- Lunch: 150 g of boiled meat;
- Snack: 250 g of 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 gr. boiled fish + tomato;
- Appetizer: 200 g of cabbage salad;
- Dinner: 200 g of chicken breast;
- Before going to bed: plain yogurt.
Wednesday
- Breakfast: tea, rolled oats in the water;
- Lunch: grapefruit;
- Lunch: 250g chicken liver with sour cream sauce;
- Snack: 200 g of cucumber and tomato salad;
- Dinner: a can of tuna in its own juice;
- Before bed: kefir or milk.
Thursday
- Breakfast: coffee, 2-egg omelette, a piece of cheese;
- Second breakfast: 200 g of fruit;
- Lunch: 250g chicken liver with sour cream sauce;
- Snack: 150 g of rice stewed with vegetables;
- Dinner: 200 g of steamed fish;
- Before going to bed: curdled milk.
Friday
- Breakfast: cottage cheese 100 g, tea;
- Second breakfast: 150 g of buckwheat porridge with nuts;
- Lunch: 200 g of veal, 150 g of 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 fillet 250 g;
- Snack: cottage cheese 100 g with nuts or berries;
- Dinner: 200 g of chicken breast with 100 g of raw vegetables;
- Before bed: kefir.
Sunday
- Breakfast: 100 g of cottage cheese, coffee;
- Second breakfast: 150 g of buckwheat porridge;
- Lunch: 200 g of stewed vegetables, 100 g of rice;
- Snack: fruit 250 g;
- Dinner: 200 g. turkey fillet, green salad;
- Before going to bed: plain yogurt.
The 7-day protein diet includes various protein products (fish, eggs, meat), which are recommended to be consumed in small amounts (most often 200g per meal).
Since a week-long protein diet to lose weight 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.
Week 2:the daily menu is repeated, in addition small amounts of complex carbohydrates are added.
Protein diet for 2 weeks - menu for 14 days
The menu of the 14-day diet is varied. It is dominated by protein-containing products, carbohydrate ingredients with a reduced glycemic index 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: black coffee without sugar 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: black coffee without sugar with a crouton;
- Lunch: large zucchini fried in vegetable oil, apples;
- Dinner: 2 boiled eggs, 200 grams of boiled meat, fresh cabbage salad 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: fruits.
Friday
- Breakfast: raw carrots - 1 pc. with lemon juice;
- Lunch: fried or boiled large fish, 200 g of tomato juice;
- Dinner: fruits.
Saturday
- Breakfast: black coffee without sugar;
- Lunch: 1/2 boiled chicken meat, fresh cabbage salad or carrots in vegetable oil;
- Dinner: two hard boiled eggs, a glass of fresh carrots, grated with vegetable oil.
Sunday
- Breakfast: unsweetened tea - one glass;
- Lunch: 200 grams of boiled meat, fruit;
- Dinner: Dinner menu for any day described above except Wednesday.
Week 2
Monday
- Breakfast: unsweetened tea;
- Lunch: 200 grams of boiled meat, fruit;
- Dinner: Dinner menu for any day described above 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 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 without 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 veal, fresh coleslaw with vegetable oil.
Saturday
- Breakfast: black coffee without sugar 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: one hard-boiled egg, cabbage salad boiled with vegetable oil, 200 g of tomato juice;
- Dinner: boiled or fried fish (large).
You cannot follow the same diet for more than 14 days, it is possible to repeat the diet no earlier than six months later. Sports and allowed foods are the key to success with a protein diet, it is this combination that will allow you to save 6-7 kg or more. soon.
The benefits of a 14-day protein diet
- During a diet, you can do fitness or modeling workouts along with weight loss and rapid weight loss won't keep you waiting;
- Follow the basic recommendations for your protein day for maximum results and benefits: reduce your daily calorie intake to 1000-1200 kcal. Don't forget about the water regime: drink at least 2 liters of water that day;
- With a protein diet there is no feeling of hunger, protein foods take up to 4 hours to digest and menu snacks are less than 3 hours (with 6 meals a day);
- Any manifestation of weakness, general fatigue, lethargy, dizziness will be minimal, compared to other diets;
- The protein diet for 14 days is one of the simplest and easiest in terms of restrictions;
- The improvement of the body is carried out in a complex way: the hips become more elastic, the skin tightens and stimulates, sleep is normalized, cellulite decreases, the mood and performance increase, due to loadsadditional with limited fat;
- The menu for the week with recipes includes a lot of plant fiber, so it is unlikely that there will be interruptions in the work of the intestines. The most effective protein diet for weight loss includes fractional meals;
- The rate of weight loss with a protein diet is not the highest, but its results are different: if the correct diet is followed, weight gain will not occur for a long time;
- Exercising in 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 conjunction with fitness or modeling;
- Sudden jumps in blood pressure may occur;
- Six meals a day is not suitable for everyone;
- Gyms are supposed to work, which is not always possible;
- Repeated implementation of this variant of the protein diet for 14 days is possible no earlier than a month;
- Any chronic illness during dieting can get worse;
- Vitamins, trace elements and minerals during the diet are not enough for the body and the negative effect is only intensified with additional loads. 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 your menu? We will tell you that everything is very individual. When choosing a protein diet, you should start from your own preferences.
First week (eat half a grapefruit / orange with boiled egg):
- Monday:we have dinner with a selection of fruits, how much do you eat (orange, apple, apricot, pear, melon); we dined with boiled veal;
- Tuesday:Dine on boiled chicken without skin; dinner with two eggs, vegetable salad; sandwich with kefir and toast;
- Wednesday:lunch of hard cheese, tomato, bread; boiled turkey dinner;
- Thursday:Unlimited amount of citrus fruits in one form for lunch; for dinner, boiled chicken fillet with bread;
- Friday:lunch of two eggs with vegetables; dinner of boiled / fried fish with vegetable salad; sandwich with a citrus;
- Saturday:lunch with a type of fruit; dinner with boiled beef and vegetable salad;
- Sunday:dine with boiled chicken with vegetables, you can eat tomato, grapefruit; and for dinner, boil vegetables.
Second week (breakfast is the same as week 1):
- Monday:for lunch, have boiled veal with vegetable salad; in the evening, eat a couple of hard-boiled eggs and grapefruit;
- Tuesday:Lunch with boiled turkey meat and vegetable salad; dinner with eggs and orange;
- Wednesday:boiled fish with fresh cucumbers for lunch; eggs with orange for dinner;
- Thursday:at lunch eat eggs, low-fat hard cheese, boil vegetables; dinner with two eggs;
- Friday:fried fish for dinner; for dinner: 2 hard-boiled eggs;
- Saturday:Boiled chicken breast for lunch, plus tomato and grapefruit; make yourself a fruit salad for dinner;
- Sunday:for lunch, grilled veal chop, tomato, grapefruit; for dinner - eat the same as for lunch.
The third week with a summary description of the whole day:
- Monday:Eat fruit in the morning without limiting yourself in quantity;
- Tuesday:Boiled vegetables are also offered in unlimited quantities, only without potatoes;
- Wednesday:Eat all day, alternating fruits with vegetables, make salads, eat like this, whole;
- Thursday:Steamed lean fish with boiled vegetables, add coleslaw and vitamins;
- Friday:boil or fry turkey meat, eat boiled with vegetables.
- Saturday, Sunday:unlimited fruit only.
Fourth week listing 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 beef (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 loaf of bread, an orange;
- Thursday:boil 200 grams of turkey, including fresh cucumber, tomatoes, bread, grapefruit, pear;
- Friday:boil two eggs, eat 3 tomatoes a day, salad with greens, orange;
- Saturday:boiled turkey breast, canned tuna, boiled vegetables, two cucumbers and two tomatoes, bread, apple;
- Sunday:a portion 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 downsides:
- Significant stress on the kidneys: as a result of eating a large amount of protein, the kidneys receive additional stress, there is a significant loss of fluid;
- Metabolic imbalance in the body: due to some restrictions in the diet, there is a lack of certain substances, vitamins and minerals. To minimize the possible negative consequences of this, vitamin-mineral complexes should be taken during the diet;
- Disruption of the gastrointestinal tract - can occur in some cases due to a lack of adequate amount of fiber, which is found in large amounts in cereals, vegetables and with a protein diet, they are practically excluded from the diet;
- Dehydration of the body: can occur due to the exclusion from the diet of vegetables and fruits that contain a large amount of fluid. Therefore, to avoid negative consequences, it is necessary to consume at least one and a half liters of liquid a day, 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 the elderly, since the high protein content in the blood increases its coagulability, which can lead to blood clots.
Useful tips to lose weight with a protein diet
- We recommend drinking about a glass of water (plain or mineral) 10-15 minutes before a meal to avoid dehydration. The total amount of liquid you drink should not be less than 1. 5 liters per day. To lose weight, the protein diet menu is very effective and the mechanism of its effect on the body has been thoroughly 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;
- Diet deviations are unacceptable, it is advisable to eat at the same time. Be especially careful with dinner time, it shouldn't be late;
- Set the menu (diet) on the diagram or table, this will help you to exactly adhere to the diet plan;
- Diet is a diet, but do not reduce physical activity, do not forget that physical activity is a natural catalyst for burning fat;
- When it is better to go on a diet, during work or on vacation, everyone decides for themselves, based on the nature of work, habits and willpower. Someone is 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 vacation or vacation, since he cannot 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 days of protein, when the body, in a panic, begins to replenish spent fat at the expense of stored fat, but at the same time will actively ask for additional food. At this time, the main thing is not to succumb to their requests and not to eat what is not prescribed in the diet. Use all your willpower, remembering how beautiful and slim you will become.
Protein recipes
The most common protein breakfast is eggs. They can be used to prepare many energizing dishes throughout the day. Of the advantages, it can be noted that the recipes for a protein diet are very tasty. Here are some examples.
Tortilla in a bag
- 3 eggs;
- 100 ml. 1. 5% milk;
- Salt, pepper, herbs - to taste;
- Transparent plastic bag.
Beat the 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 remove the contents from the bag and place it on a plate. A great fat-free breakfast is ready!
Chicken and squid salad
- Squid - 2 carcasses peeled;
- ½ skinless chicken breast;
- 2 eggs;
- Plain yogurt - 2 tablespoons. l. ;
- Cheese - 50 g;
- Greens, salt, pepper, lemon juice - to taste;
- Pine nuts for decoration.
Boil the squid, chicken breast and eggs. Cut into cubes. Three cheeses. Grind the vegetables. We mix everything. Make a dressing of plain yogurt, herbs, lemon juice, and pepper. Season the salad and decorate with pine nuts. Let the salad rest a bit before using it.
For lunch and dinner, baked, broiled, or boiled beef, pork, chicken, turkey, fish, or shellfish are good choices.
Chicken on kefir
- Chicken breast - 1 piece;
- Salt, pepper, garlic;
- Kefir - half a liter.
Rub the chicken fillet with salt, pepper, and minced garlic, then fill with kefir. Let it marinate for at least 3 hours. Then we bake in the oven for 25-35 minutes at 180 degrees.
Pork in soy sauce
- Pork (without fat parts) - 1 kg;
- Soy sauce - ½ cup;
- Salt, pepper, seasoning 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. The pork can be baked in the oven or broiled until golden brown. The basis of the recipes for a protein diet to lose weight is protein, low in fat and carbohydrates. Next, we recommend that you check the 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 are used with fruits, but in smaller amounts, the same applies to cereals, soups and other foods rich in carbohydrates, the main source of energy.