The weekly protein diet, called the protein diet, is one of the basic methods of many diets that cause weight loss. The principle of protein nutrition is similar to many weight loss systems, but today we will talk about a system called "minus 6-7 kg in 7 days", where you need to consume maximum and minimum protein (protein) carbohydrates and fats in the diet.
The diet completely eliminates all foods high in carbohydrates and greatly limits the amount of fat and is served with three menu options: for a week, 14 days (the easiest) and 4 weeks. Efficiency and average calorie content are the same, the only difference is the duration.
Core protein diet
This is the simplest and most important technique to help a person lose weight. The main thing to keep in mind is that this is a simple protein diet for very fast weight loss, a menu that should not contain sweeteners, including sugar and honey.
- Only eat foods high in protein;
- Absolute rejection of the use of carbohydrate-rich foods (sugars, potatoes, pasta of all kinds, products made from their dough);
- Rejection of products representing pure fats (animal fats, mayonnaise);
- Ability to eat fruits, fish, vegetables, eggs, vegetable oils, salads, dairy products (non-fat) without restrictions;
- Limit carbohydrate foods;
- And one last thing to note: the most effective protein diet for weight loss requires physical activity. This is explained by the fact that the body, which receives an increase in the amount of protein (protein), always directs it to muscle growth.
Allowed Protein Products
There are over 70 foods in a protein diet, so reading this section will show you how different it is from other diets:
- Lean meats and diets. For example, from beef, beef, horse meat, you can cook pieces of meat or pieces of meat, boiled rabbit;
- Underwear: beef, chicken, calf, lamb, beef;
- There are no restrictions on the type of fish, can be fat, frozen, dried, or smoked, canned, crab sticks;
- Seafood of various kinds;
- Poultry, except ducks, geese. Please note that you may not eat the skin;
- Low fat ham of all kinds;
- Chicken and quail eggs: you can fry scrambled eggs, omelets, cook in any way;
- Dairy products in an unlimited variety, but fat-free;
- One and a half liters of liquid for a day in the form of: tea, coffee, herbal infusions, diet drinks, water;
- Vegetable protein - tofu, seitan;
- oat bran;
- Drying of apples, pears;
- Sweeteners in any quantity;
- Skim milk powder;
- Balsamic vinegar or wine;
- Soy sauce;
- Adjika, tomato sauce, tomatoes in their own juice;
- Cumin, garlic, herbs, onions;
- Spices for seasoning;
- Gherkins;
- The amount of salt is moderate;
- Lemon and its juice in a plate;
- Mustard, ginger, yeast;
- Sugar-free chewing candy;
- Vanilla, agar, vaseline oil;
- lollipop without sugar.
Protein drinks
Diet allows you to drink tea, coffee without sugar, herbal tea and infusions, water (moderate and mineral). Any fruit juice and sugary drinks are prohibited. Tomato juice or celery juice with the addition of apples is good for the body. First of all, look at the carbohydrate content: there must be some.
We say alcohol clearly "no", which guarantees the liver, kidneys and stomach. Moreover, alcohol inhibits such enzymes working as pepsin, which is responsible for the breakdown of animal proteins. So instead of losing weight, you are gaining weight and most likely having stomach problems.
Prohibited foods with a protein diet
- Sweet: sweets, chocolates, pastries, cakes, ice cream, sweet fruits and ready fruit juices;
- Flour: bread, pasta, pastry;
- Potatoes (in any form);
- Sausage, sausage;
- Fast food and comfort food;
- Butter and other fats;
- Alcohol;
- Porridge;
- Salt, because 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 choose low-fat milk or with a minimum percentage of fat.
List of Protein Animal Products:
- Sturgeon Caviar;
- Lamb;
- Shrimp, lobster, crab;
- Cheese;
- Salmon, beluga, tuna, sardines;
- Beef;
- Chicken, chicken;
- Rabbit, rabbit;
- Pig;
- Chicken and quail eggs;
- Fermented milk and dairy products;
- Duck, goose;
- Chicken stomach;
- Beef tongue;
- Heart.
List of Plant Protein Products
- Soy;
- Green beans and red beans;
- Peanuts;
- Lentils;
- Soba;
- Semolina;
- Sunflower seeds, hemp and pumpkin;
- Millet;
- Badam;
- Peas, beans;
- Pistachio;
- Hazelnut;
- Walnuts and Brazil;
- Bread and bakery;
- Mushrooms;
- Apples and pears;
- Give;
- Millet;
- Garlic;
- Peas and green vegetables;
- Potatoes, onions, zucchini, carrots, Brussels sprouts, tomatoes and cucumbers;
- Algae and seaweed;
- Oranges and other citrus fruits;
- Pineapple;
- Small fruits - apricots, peaches, cherries, avocados;
- Burn (tauhu);
- Edamam (light green bean);
- Sesame;
- Seitan (gluten free);
- Spirullina (microalga);
- Apricots and dried prunes, dates;
- Papaya and Kiwi;
- Soy milk.
Contraindications. Who Should Not Lose Weight Fast Protein Diet
It is better to reject a high protein diet for people with the following diseases:
- With severe kidney disease, which is not allowed to increase the load on the latter;
- With liver problems, with cholelitiasis with certain properties;
- With severe gastrointestinal disease;
- With oncological neoplasms;
- With severe heart disease;
- Women during pregnancy; special dietary expansion is possible, but only by experts.
Protein diet for a week - weight loss menu
Another advantage of a seven-day protein diet for very fast weight loss is that you can make the menu at your discretion. There are no strict rules here. This option is just an example. Eating meat and losing weight seems incredible, but it is possible.
Monday
- Breakfast: coffee, two eggs;
- Second breakfast: 200 g of buckwheat porridge;
- Lunch: 150 g of boiled meat;
- Afternoon snack: 250 g vegetable salad;
- Dinner: 200 g steamed fish;
- Before bed: 1% glass of kefir.
Tuesday
- Breakfast: coffee, cottage cheese 100 g;
- Second breakfast: 250 g of fruit;
- Lunch: 200 grams of boiled fish + tomatoes;
- Afternoon snack: 200 g of cabbage salad;
- Dinner: 200g chicken breast;
- Before bed: natural yogurt.
Wednesday
- Breakfast: tea, wheat rolls over water;
- Lunch: grapefruit;
- Lunch: 250 g chicken liver with sour cream sauce;
- Afternoon snack: 200 g cucumber and tomato salad;
- Dinner: canned tuna in its own juice;
- Before bed: kefir or milk.
Thursday
- Breakfast: coffee, 2 omelets, a slice of cheese;
- Second breakfast: 200 g fruit;
- Lunch: 250 g chicken liver with sour cream sauce;
- Afternoon snack: 150 g rice, boiled with vegetables;
- Dinner: 200 g of steamed fish;
- Before bed: curdled milk.
Friday
- Breakfast: 100 g cottage cheese, tea;
- Second breakfast: 150 g buckwheat porridge with dried fruit;
- Lunch: 200 g beef, 150 g vegetable salad;
- Snacks: orange;
- Dinner: boiled seafood with green salad;
- Bedtime: Herbal tea.
Saturday
- Breakfast: oatmeal in water, tea;
- Second breakfast: 200 g fruit;
- Lunch: 250 g steamed fish steak;
- Afternoon snack: 100 g cottage cheese with dried fruits or berries;
- Dinner: 200 g chicken breast with 100 g of raw vegetables;
- Before bed: kefir.
Sunday
- Breakfast: 100 g of cottage cheese, coffee;
- Second breakfast: 150 g buckwheat porridge;
- Lunch: 200 g of boiled vegetables, 100 g of rice;
- Afternoon snack: 250 g fruit;
- Dinner: 200 g turkey fillet, green salad;
- Before bed: natural yogurt.
A 7-day protein diet includes several protein products (fish, eggs, meat), which are recommended to be eaten in small amounts (most often 200 g per meal).
Since a protein diet to lose weight for a week puts a lot of pressure on the kidneys, eat more vegetables. Eat at least 4 small meals a day. The last meal must be at least 2 hours before bed.
Week 2:The daily menu is repeated, plus a small amount of complex carbohydrates added.
Protein diet for 2 weeks - menu for 14 days
The menu for the 14-day diet is varied. This is dominated by products that contain protein, carbohydrates with a reduced glycemic index.
1 week
Monday
- Breakfast: black coffee without added sugar;
- Lunch: three boiled eggs, boiled cabbage salad, seasoned with vegetable oil (preferably olive oil), 200 g of tomato juice;
- Dinner: fried or boiled fish.
Tuesday
- Breakfast: unsweetened black coffee with one 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 one crouton;
- Lunch: oversized zucchini fried in vegetable oil, apples;
- Dinner: 2 boiled eggs, 200 grams of boiled beef, fresh cabbage salad with vegetable oil.
Thursday
- Breakfast: unsweetened black coffee;
- Lunch: a raw egg, 3 carrots boiled. with vegetable oil, hard cheese - 15 g;
- Dinner: fruit.
Friday
- Breakfast: raw carrots - 1 pc. with lemon juice;
- Lunch: large fried or boiled fish, 200 g of tomato juice;
- Dinner: fruit.
Saturday
- Breakfast: unsweetened black coffee;
- Lunch: 1/2 boiled chicken, fresh cabbage salad or carrot in vegetable oil;
- Dinner: two boiled eggs, a glass of fresh carrots, grated with vegetable oil.
Sunday
- Breakfast: tea without sugar - a glass;
- Lunch: 200 grams of boiled beef, fruit;
- Dinner: Dinner menu from any of the previously described days except Wednesday.
Week 2
Monday
- Breakfast: tea without sugar;
- Lunch: 200 grams of boiled beef, fruit;
- Dinner: Dinner menu from any of the previously described days except Wednesday.
Tuesday
- Breakfast: unsweetened black coffee;
- Lunch: 1/2 boiled chicken, fresh carrot or cabbage salad, flavored with vegetable oil;
- Dinner: boiled eggs - 2 seeds. , a glass of fresh carrots, finely chopped with vegetable oil.
Wednesday
- Breakfast: fresh grated carrots with lemon juice;
- Lunch: boiled or fried fish, 200 g of tomato juice;
- Dinner: fruit.
Thursday
- Breakfast: black coffee without added sugar;
- Lunch: a raw egg, boiled carrots (3 seeds. ), seasoned with vegetable oil, 15 grams of hard cheese;
- Dinner: fruit.
Friday
- Breakfast: black coffee with croutons;
- Lunch: zucchini fried in vegetable oil, apples;
- Dinner: two boiled eggs, 200 grams of boiled beef, fresh cabbage salad 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: unsweetened black coffee;
- Lunch: a boiled egg, boiled cabbage salad with vegetable oil, 200 g of tomato juice;
- Dinner: boiled or fried fish (large).
You cannot adhere to the same diet for more than 14 days, the diet can be repeated no earlier than six months later. Exercise and diet are the keys to the success of a protein diet, this combination will save you from 6-7 kg or more. in a short time.
Advantages of a 14 Day Protein Diet
- During a diet, you will be able to do fitness or exercise along with weight loss, and rapid weight loss will not keep you waiting;
- Follow these basic recommendations so that your protein day gives maximum results and benefits: reduce your daily calorie intake to 1000-1200 kcal. Do not forget about the water regime: drink at least 2 liters of water today;
- On a protein diet there is no hunger, protein foods take up to 4 hours to digest, and menu snacks are less than 3 hours (with 6 times a day);
- Any manifestations of weakness, general fatigue, lethargy, dizziness will be minimal - compared to other diets;
- A 14-day protein diet is one of the easiest and most restrictive;
- Weight gain occurs in complex ways - hips become more elastic, skin is tightened and stimulated, sleep is normalized, cellulite decreases, mood and performance increase - due to the extra load with limited fat;
- The weekly recipe menu contains a lot of plant fiber, so intestinal disorders are not possible. The most effective protein diet for weight loss involves fractional foods;
- The rate of weight loss on a protein diet is not the highest, but the results are different - if proper diet is followed, weight gain will not occur in the long run;
- Exercising in the gym while on a diet will only increase the effect of losing weight, making you slim and graceful.
Lack of a 14-day protein diet
- A 14-day protein diet is not optimally balanced, even if it is used in conjunction with fitness or formation;
- A sudden surge in blood pressure is possible;
- Six times a day is not suitable for everyone;
- It should be training in the gym - which is not always possible;
- Repeated implementation of this protein diet for 14 days may not be earlier than one month;
- Any chronic illness during the diet can get worse;
- Vitamins, trace elements and minerals during the diet are not enough for the body and the negative effects only increase with the addition of load. You need to take a multivitamin or complex preparation.
Protein Diet - 4 Week Menu
You may be asking, what is the most effective protein diet for weight loss and what is the menu? We will tell you that everything is very individual. When choosing a protein diet, you must proceed with your own choices.
First week (eat half a grapefruit / orange with boiled eggs):
- Monday:we ate a selection of fruits, how much you ate (oranges, apples, apricots, pears, watermelons); we had dinner with boiled beef;
- Tuesday:Eats on skinless boiled chicken; dinner with two eggs, vegetable salad; snacks with kefir and toast;
- Wednesday:lunch of hard cheese, tomatoes, bread; boiled turkey dinner;
- Thursday:Unlimited number of citrus fruits in one form for lunch; for dinner, stuff the boiled chicken with bread;
- Friday:lunch two eggs with vegetables; boiled / fried fish dinner with vegetable salad; snacks with one citrus;
- Saturday:lunch with one type of fruit; dinner with boiled beef and vegetable salad;
- Sunday:eat with boiled chicken with vegetables, you can eat tomatoes, grapefruit; and for dinner, boil the vegetables.
Second week (breakfast is the same as week 1):
- Monday:for lunch, eat boiled beef with vegetable salad; in the evening, eat some boiled eggs and grapefruit;
- Tuesday:lunch with boiled turkey and vegetable salad; dinner with eggs and oranges;
- Wednesday:boiled fish with fresh cucumber for lunch; eggs with oranges for dinner;
- Thursday:at lunch eat eggs, low-fat hard cheese, boiled vegetables; dinner with two eggs;
- Friday:fried fish for dinner; for dinner - boiled eggs 2 pieces;
- Saturday:boiled chicken breast for lunch, plus tomatoes and grapefruit; make yourself a fruit salad for dinner;
- Sunday:for lunch, roast beef, tomatoes, grapefruit; for dinner - eat just like lunch.
The third week with a brief description throughout the day:
- Monday:Eat fruit in the morning without restricting yourself;
- Tuesday:boiled vegetables are also offered in unlimited quantities, just without potatoes;
- Wednesday:Eat all day, replace fruits with vegetables, make salads, eat like this, whole;
- Thursday:steamed lean fish with boiled vegetables, add cabbage vitamin salad;
- Friday:Boil or fry turkey meat, eat stew with vegetables.
- Saturday, Sunday:fruit alone is not limited.
The fourth week lists specific products for each day:
- Monday:200 grams of boiled chicken breast, the amount of fresh cucumber, tomatoes, canned tuna without the same 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 cheese, boiled vegetables, some cucumbers and some tomatoes, a loaf of bread, an orange;
- Thursday:boil 200 grams of turkey, as much as fresh cucumber, tomato, bread, grapefruit, pear;
- Friday:boil two eggs, eat 3 tomatoes a day, salad with vegetables, oranges;
- Saturday:boiled turkey breast, canned tuna, boiled vegetables, two cucumbers and two tomatoes, bread, apples;
- Sunday:some low-calorie cottage cheese, cucumber, tomato, two glasses of kefir, grapefruit.
Major deficiencies in protein diet
Like other diets, along with its benefits, a protein diet has some obvious disadvantages:
- Significant stress on the kidneys - as a result of eating large amounts of protein, the kidneys get extra stress, there is significant fluid loss;
- Metabolic imbalance in the body - due to some restrictions in the diet, there is a lack of certain nutrients, vitamins and minerals. To reduce the possible negative consequences of this, vitamin and mineral complexes should be taken during the diet;
- Gastrointestinal tract disorders - can occur in some cases due to a lack of proper fiber, which is found in large amounts in grains, vegetables, and with a protein diet, they are practically not included in the diet;
- Body dehydration - can occur due to the exclusion from the diet of vegetables and fruits that contain large amounts of fluids. Therefore, to avoid negative consequences, it is necessary to consume at least one and a half liters of fluid per day, preferably than gas-free mineral water;
- A protein diet is contraindicated for people suffering from diseases of the gastrointestinal tract, cardiovascular system and kidneys, as well as for the elderly, because the high protein content in the blood increases its clotting, which can cause blood clots.
Useful tips for weight loss on a protein diet
- It is best to drink around a glass of water (regular or mineral) 10-15 minutes before eating to avoid dehydration. The 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 endanger health, you need to count calories: total calories per day should not be less than 1200;
- Deviations from diet are not acceptable, it is recommended to eat at the same time. Especially alert for dinner, should not be late;
- Improve the menu (diet) in a diagram or schedule, this will help you adhere to a diet plan accurately;
- Diet with diet, but do not reduce physical activity, do not forget that physical activity is a natural catalyst for fat burning;
- When it is better to go on a diet - while working or on vacation - everyone decides for himself, depending on the nature of work, habits, desires. A person is more comfortable while working, because it bothers him, he is always busy with something and this will help him escape from hunger and obsessive thoughts about food. On the other hand, a person needs a vacation or vacation, because he can not afford to eat according to the scheme, he does not have the opportunity to bring a thermos, a container with food;
- The most responsible and difficult day is 3-5 days of protein, when the body in a state of panic begins to replenish depleted fat, but at the same time it will actively ask for supplements. At the moment, the main thing is not to give in to his demand and not eat what is not prescribed in the diet. Use all your wishes, remember how beautiful and slim you are.
Protein recipes
The most common protein breakfast is eggs. They can be used to prepare many energetic dishes throughout the day. The advantage, it can be observed that the protein diet recipe is very tasty. Here are some examples.
Omelet in 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 in boiling water for 5 minutes. Eventually, we removed the contents of the bag and placed it on a plate. Great, fat-free breakfast is ready!
Chicken Squid Salad
- Squid - 2 peeled carcasses;
- skinless chicken breast breast;
- 2 eggs;
- Natural yogurt - 2 tbsp. l. ;
- Cheese - 50 g;
- Green, salt, pepper, lemon juice - to taste;
- Pine nuts for garnish.
Boil squid, chicken breast and eggs. Cut into cubes. Three cheeses. Grind the vegetables. We mix everything. Prepare a wrapper from natural yogurt, herbs, lemon juice and pepper. Season the salad and garnish with pine nuts. Let the salad boil a little before serving.
For lunch and dinner, roasted, grilled or boiled 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 chicken fillet with salt, pepper and chopped garlic, then fill with kefir. We give to marinate for at least 3 hours. Then we bake in the oven for 25-35 minutes at 180 degrees.
Pork in soy sauce
- Pigs (not fatty parts) - 1 kg. ;
- Soy Sauce - ½ cup;
- Salt, pepper, seasoning for meat - 2 tsp.
Cut 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 roasted until golden brown. The basis of a protein diet recipe for weight loss is protein, low fat and carbohydrates. Next, we advise you to take a look at reviews on protein diets for weight loss.
Protein diet is the generic name for a protein-based diet. The diet consists of meat, fish, cottage cheese, eggs. Vegetables with fruits are used, but in smaller amounts, the same goes for cereals, soups and other carbohydrate-rich foods - the main source of energy.