The essence of the diet is to eat mostly protein foods every day - a lot of fish, meat and low-fat dairy products. All these products are very nutritious and long-lasting, so you will not feel hungry. However, the body, deprived of carbohydrates and fats, begins to use its fat reserves as additional energy.
The role of proteins in the body
It is impossible to live without protein. The importance of proteins for the body lies in the fact that they build cells, tissues and organs, and serve as material for the formation of enzymes, most hormones, hemoglobin and other substances that perform the most important functions in the body. Proteins and their role in the body, as well as they are involved in protecting the body from infections, as well as promote the absorption of vitamins and minerals. Our vital activity is associated with regular protein intake and renewal. To balance these processes, you need to supplement your protein intake on a daily basis. Unlike fats and carbohydrates, it does not accumulate and is not synthesized in the body from other foods, in other words, you can only get protein through food.
Duration of protein diet
As a rule, a diet in the form of protein is prescribed in detail for a week or two. The menu is not very diverse: in the second week, if any, experts advise to follow the diet from the last day to the first day and eat the menu as in the first.
Nutritionists also recommend maintaining a protein diet for no more than 14 days, followed by a break of half a year. Only then can you continue the course.
Pros and cons of a protein diet
In addition to the usual goal of "weight loss" protein diet has other beneficial effects for the body. Specifically:
- Improving skin condition. Protein is essential in the body. As a result, your muscles become stronger and your skin does not sag. By increasing the protein content of your daily diet, you will ensure the beauty of your skin.
- Calorie content. Proteins contain almost 2 times fewer calories than fats. However, given that the body needs more time and energy to process fats, the weight loss process is inevitable.
- Removal of toxins. Protein helps to remove excess fluids and toxins from the body.
- Lack of hunger. Due to the characteristics of the body and the long-term assimilation of proteins, starvation occurs over a long period of time. However, given that the protein diet consists of 4-6 meals, there is no feeling of hunger throughout the day.
There are some downsides to a protein diet. Many of them are contradictory for certain groups of people. However, there are contraindications to dieting because they can’t be attributed entirely to the minuses - it makes no sense to sit on it. And if they sit still, why complain?
Thus, the disadvantages of the diet include:
- Constipation. This is a common problem in people on a protein diet. The solution to this problem is to use more water or kefir. If it does not help, use laxatives
- Rotten food is not removed. The solution to this problem is still the use of water in moderation.
- Bad breath
- Duration of the diet. Due to its nature, it is not recommended to follow a protein diet for more than a month. If you are on a diet, as a means of keeping your figure in good shape and not trying to lose weight, then this restriction does not apply to you.
This is where the downsides of the diet end. Everything else falls into the category of contraindications and should be taken first before going on a diet.
Rules of protein diet
The features of the protein diet follow the following rules:
- Each meal is a protein along with other foods,
- All foods should be prepared without fat, the norm of your fat per day is 30 g. , This is 1 - 2 tbsp. l. oils for salads
- Until 14: 00 you are allowed to eat complex carbohydrates in the form of cereals (rice, buckwheat, oats) 4 - 6 tablespoons. l. ,
- You can use starch-free vegetables (or in its minimum proportions) - cucumbers, tomatoes, zucchini, cabbage and lettuce,
- Give preference to fruits, citrus fruits or unsweetened apples (1-2 per day),
- Drink plenty of water (1-2 liters per day),
- Need to eat 4-6 times a day, about every 3 hours,
- as a spice, herbs, lemon juice, soy sauce, balsamic vinegar, garlic,
- Avoid alcohol and sweets during the diet,
- Follow the table of protein in the products
- The duration of the diet is not more than 2 weeks.
Diet on a protein diet
You should eat at least 5 meals a day, and the last time you can start is 30 hours after waking up, 3 hours before the lights go out. And for the distribution of food components, before lunch you need to consume small amounts of carbohydrates in the form of buckwheat, brown rice or oats. You can also eat some fruit before lunch. You can eat up to 40 grams of fat a day, which is enough for the body.
How to cook with a protein diet
For 7 days, 14 or a month, the menu, protein diet and the number of grams per serving do not differ much.
The first, second and third are an integral component of breakfast, lunch and dinner. The only difference is in cooking and time.
Soup is the first thing on the menu. The basis of the soup is protein broth: fish, meat, poultry. The vegetable supplement of your choice, cabbage, eggplant, sweet peppers, beans, eggs.
Potatoes are banned because they are high in carbohydrates. Lack of pasta and potatoes in the soup does not reduce the taste of protein soup and vegetable soup. Any liquid food promotes weight loss.
For sophomores, there is more choice of products to satisfy hunger and at the same time lose weight. Different recipes consist of foods from chicken, fish, meat, eggs, cheese, with the addition of vegetables, herbs and spices.
The question is why replace the garnishes? Potatoes, pasta, cereals are rich in carbohydrates, so they are not suitable for any diet. Replace carbohydrate garnishes with vegetable dishes. Baking, cooking, baking, for every housewife. Just be careful with spices.
Contains sugar, sweet syrup and some supplements that are not recommended for use may be lost. Eating a variety of foods in the diet, eating disorders and feelings of hunger are not observed.
Protein diet menu options
Each day's menu consists of five meals, including enough protein to keep the body from starving. The diet is very diverse, and consists of the simplest and easiest meals.
The diet is designed for one week, overweight, the number of days can be increased to 14 days (2 weeks - the maximum that can be in a protein diet).
Menu №1 protein diet one week (7 days)
Make sure your daily calorie intake does not exceed 1, 000 kcal. Divide them into 5 times, the last 3-4 hours before bedtime. You can lose 5-7 kg in a week.
| The day | Eating out | Menu of the day |
| 1 day | Breakfast | Omelet made of 3 proteins 1 glass of kefir (low fat) unsweetened tea or coffee |
| Late morning | 1 glass of kefir or yogurt (without additives) | |
| The dinner | 100 gr. Boiled chicken with spices | |
| afternoon tea | 1 apple or orange | |
| The dinner | 100-150 gr. Cooked fish with herbs and spices. 1 cup nonfat yogurt |
|
| 2 days | Breakfast | 2 hard boiled eggs 1 tomato 1 whole loaf of bread |
| Late morning | 1 glass of kefir or yogurt (without additives) | |
| The dinner | 100 gr. steamed meat, tomato and pepper salad - 100 g. |
|
| afternoon tea | 1 apple or orange | |
| The dinner | 100 gr. canned fish (can be tuna or sardines), 100-150 gr. puts fresh cabbage and cucumbers, 1 glass of kefir (up to 5% fat) |
|
| 3 days | Breakfast | Oatmeal with a handful of nuts or dried fruit. Tea or coffee |
| Late morning | Whole bread and low-fat cheese sandwich | |
| The dinner | 100 g chicken breast, 1/3 cup brown rice Tomato and pepper salad - 100–150 g. |
|
| afternoon tea | 1 fruit, except bananas | |
| The dinner | 100 gr. steamed fish, 1 cup boiled beans 1 cup kefir or yogurt |
|
| Day 4 | Breakfast | 150 g of low-fat cottage cheese, Green tea |
| Late morning | A handful of nuts - no more than 30 g. | |
| The dinner | Chicken soup with vegetables and chicken breast. 1 whole loaf of bread |
|
| afternoon tea | 1 apple or orange | |
| The dinner | Baked fish or meat. Salad of fresh vegetables - cabbage, tomatoes and red peppers. |
|
| Day 5 | Breakfast | Tomatoes and lettuce seasoned with lemon juice |
| Late morning | 1 glass of kefir or yogurt (without additives) | |
| The dinner | Broccoli cream soup with chicken breast pieces. 1 whole loaf of bread |
|
| afternoon tea | 5 pcs. any dried fruit | |
| The dinner | Cabbage and green bean salad. Baked breast with cheese and tomatoes (hard cheese) |
|
| Day 6 | Breakfast | 2 egg omelettes and low-fat ham. Tea or coffee, all without sugar. |
| Late morning | 1 fruit, except bananas | |
| The dinner | 100 gr. steamed fish, 1/3 cup boiled rice. 1 tomato |
|
| afternoon tea | 1 glass of kefir or yogurt (without additives) | |
| The dinner | Barbecue made of vegetables and meat - no more than 200 g. Kefir or yogurt |
|
| Day 7 | Breakfast | 150 gr. skim cheese with dried apricots, Green tea |
| Late morning | A handful of nuts - no more than 30 g. | |
| The dinner | 1/3 cup buckwheat (it is better not to boil, pour boiling water and leave overnight) and fish or meat as you wish | |
| afternoon tea | 1 orange | |
| The dinner | 150 g of meat with lemon and herbs baked in the oven. Mix the juice of half a lemon and spices in the meat and marinate the meat for 1 to 4 hours. After baking in the oven for 25-30 minutes |
Menu number 2 protein diet a week
Another advantage is the very fast weight loss for a protein diet, this is the menu you make at will. There are no hard and fast rules here. This option is just an example.
The volume of service is about 200-250 gr.
First day: morning, afternoon, dinner, snacks
| 1 p. b. (breakfast) | Coffee / tea without sweets + cottage cheese |
| 2 p. b. (2 breakfast) | Apple |
| 3 p. (lunch) | Chicken breast cooked with vegetables |
| 4 p. b. (snack) | Empty natural yogurt |
| 5 p. b. (the dinner) | Steamed fish + vegetable salad |
Second day: morning, afternoon, dinner, snacks
| 1 p. b. (breakfast) | Coffee / tea without sweets + yogurt |
| 2 p. b. (2 breakfast) | Orange |
| 3 p. (lunch) | Vegetables (cooked) + beef (beef) |
| 4 p. b. (snack) | Kefir |
| 5 p. b. (the dinner) | Fish (cooked) and vegetables (natural, without heat) |
Third day: morning, afternoon, dinner, snacks
| 1 p. b. (breakfast) | Coffee / tea without sweets + one or two eggs |
| 2 p. b. (2 breakfast) | Grapefruit |
| 3 p. (lunch) | Baked turkey + -5 tbsp. brown rice |
| 4 p. b. (snack) | cottage cheese |
| 5 p. b. (the dinner) | Cabbage salad + boiled beef |
Fourth day: morning, afternoon, dinner, snacks
| 1 p. b. (breakfast) | Kefir + cookies (2 pcs. , Beautiful, better house) |
| 2 p. b. (2 breakfast) | Kiwi (2 pieces) |
| 3 p. (lunch) | Chicken with asparagus |
| 4 p. b. (snack) | Fresh juice |
| 5 p. b. (the dinner) | Seafood and vegetables |
Fifth day: morning, afternoon, dinner, snacks
| 1 p. b. (breakfast) | 2 steamed eggs omelet + tea or coffee without sugar |
| 2 p. b. (2 breakfast) | Apple |
| 3 p. (lunch) | Bread and fish |
| 4 p. b. (snack) | Ряженка |
| 5 p. b. (the dinner) | Chicken + raw vegetables |
Sixth day: morning, afternoon, dinner, snacks
| 1 p. b. (breakfast) | Cheese + tea or coffee without sugar |
| 2 p. b. (2 breakfast) | Orange |
| 3 p. (lunch) | Tofu cooked with vegetables |
| 4 p. b. (snack) | Yogurt without additives |
| 5 p. b. (the dinner) | Shrimp with asparagus |
Seventh day: morning, afternoon, dinner, snacks
| 1 p. b. (breakfast) | Cheese + tea or coffee without sugar |
| 2 p. b. (2 breakfast) | Apple |
| 3 p. (lunch) | Vegetable soup + boiled beef |
| 4 p. b. (snack) | Kefir + whole bread |
| 5 p. b. (the dinner) | Steamed fish + vegetable salad |
Protein diet menu 14 days
The foods on the menu can be safely replaced with the equivalents in the permitted table, and the recommended foods can be replaced with foods that are similar in calorie and composition. The main thing is to follow the rules: eat small portions 5-6 times a day, drink at least 2 liters of fluid a day, do not eat forbidden foods.
| Breakfast |
|
| second breakfast |
|
| Dinner |
|
| afternoon tea |
|
| Dinner |
|
The list of permitted foods is so varied that it is not difficult to develop a detailed menu of a protein diet for yourself, there is a "spin" for the imagination. Maintaining a gradual protein diet will allow you to get out of the diet gradually and effectively.
Protein diet recipes
As you know, a protein diet is based on the complete or partial removal of carbohydrates from your body. The basis of the diet should be white meat, fish, eggs and dairy products. More economical versions of this diet allow vegetables and nuts. In a solid system of weight loss, you can’t really cleanse. For a week, sometimes more, you should eat only boiled eggs, fish and chicken every day.
As you can see, the following recipes are more suitable for saving and vary on the permitted products. They are based on protein products, but you can add some ingredients to improve the taste, they deviate a bit from the nutritional principles of a strict protein diet.
First course
Egg cream soup
Ingredients:
- 400 g chicken or turkey breast
- 300-400 g of spinach,
- 2 boiled eggs,
- 150 ml of milk
- incense,
- salt,
- parsley branches.
Boil the meat in 2-2, 5 liters of water until the bay leaf, pepper and Provencal herbs are added. We take out the meat and cut it into cubes. Put chopped spinach in the broth and cook until soft. Pour the soup, milk, meat and scrambled eggs into the blender jar and beat until creamy. Serve immediately, garnish with a sprig of parsley and a half-boiled egg.
Nutritious fish soup
- 400 g of any white fish fillet,
- 1 red onion
- 400 g of cauliflower,
- lemon juice,
- bell pepper,
- salt,
- natural yogurt (optional)
Cauliflower, peel and cut into small pieces. Cut the fish into large cubes. Cut the onion into thin half-rings. Put everything in a bowl, fill it with water and cook until tender. Salt, pepper, before serving, add lemon juice and a couple of tablespoons of Greek yogurt, if desired.
Chicken soup
- 300 g of minced chicken,
- 2 knives,
- 1 stack,
- vegetable broth (with celery or cauliflower with onions),
- 5 stalks of green onions
- 1 small onion
- salt and spices.
We mix minced meat, taigan, bran and finely chopped onion to make meatballs the size of small chestnuts. Put meatballs, bay leaf and 5 black peppercorns in boiling broth and 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 a week you can lose up to 5 kilograms, depending on your initial weight and activity. Protein foods provide good energy to the body, so it is recommended to combine diet with exercise for maximum effect.
As for the reviews, they are positive and negative. For many, the diet was inappropriate - against the background of a lack of vitamins and micronutrients, some people who lost weight developed dizziness and weakness. Nevertheless, everyone who followed this diet lost weight.
Contraindications to protein diet
Be sure to get a medical check-up before this diet, as a protein diet is not allowed for everyone and is strictly prohibited:
- with disorders of the heart (arrhythmia) and its various diseases,
- hepatitis and various liver diseases,
- during breastfeeding and pregnancy,
- with impaired renal function
- with joint disease or related diseases,
- with colitis, dysbacteriosis, chronic pancreatitis and a number of other diseases of the digestive system,
- Diet increases the risk of thrombosis, so it is not recommended for the elderly,
- With a duration of more than 4 weeks.
Parameters of protein diet
Many modern diets are based on the principle of protein nutrition. Let's look at the most popular options.
Protein-carbohydrate diet
Its essence is that protein days are replaced by carbohydrate days, that is, one day you eat only protein foods, and the next day you eat complex carbohydrates. This diet option is more balanced and can be adhered to for more than two weeks. As a rule, such a diet is resorted to after a pure protein diet to consolidate the effect.
The Atkins diet
Also known as the Hollywood diet, which has become a favorite of many Hollywood stars. The basis of the diet developed by Dr. Atkins is the use of mainly protein foods, and even high-calorie fatty foods are allowed, but carbohydrates are eliminated.
Dr. Pierre Ducan's protein diet
The most popular protein diet is the Dukan diet. It is this proper nutrition system that must be maintained throughout life. According to modern nutritionists, the best diet for weight loss is a diet that will keep you comfortable without suffering from hunger, weakness and calories.
Recommendations for a protein diet
Given the shortcomings of this weight loss method, we have created recommendations for you, after which you can reduce the negative effects on your body and benefit only from the diet:
- First and foremost, don't overdo your diet. Remember, precaution is necessary in everything: do not completely eliminate carbohydrates and fats from the diet. If after a week of dieting you decide to continue losing weight, do not sit on such a diet for more than a month, then take a break for 2-3 months.
- Eat more vegetables because a protein diet for 7 days puts a lot of stress on the kidneys.
- Eat at least 4 meals a day.
- The last meal should be no later than 2 hours before bedtime.
- To avoid problems with stool, maintain a water regime - drink at least 1. 5 liters of clean water per day.
- Do not exceed the caloric intake of 1500 kcal per day.
- Choose quality products! Remember that the quality of food is a very important condition for weight loss.
- If you include eggs in your diet, do not eat more than 4 eggs a day. This is especially true of egg yolks, which contain fat and raise cholesterol levels.
- Carbohydrates and proteins in the duo are well absorbed. When eating boiled chicken breast, add steamed cauliflower to your plate. But it is better to include carbohydrates in the middle of the day, at lunch.
- If your goal is not just to lose weight, but to gain muscle mass, remember that muscles grow precisely under electrical load.
- To prevent nutrient deficiencies, it is recommended to take vitamins during weight loss.