The essence of the diet is that every day you should eat mainly protein foods - a lot of fish, meat and low-fat dairy products. All these products are very nutritious, saturated for a long time, so you will not be disturbed by hunger. But the body, which is deficient in carbohydrates and fats, will start using its fat reserves as extra energy.
The role of protein in the body
Life without protein is not possible. The role of protein in the body lies in the fact that it serves as a material for the formation of cells, tissues and organs, enzymes, most hormones, hemoglobin and other substances that perform the most important functions in the body. Proteins and their role in the body are also involved in protecting the body from infections, as well as promoting the absorption of vitamins and minerals. The activity of our lives is related to the continuous consumption and renewal of protein. To balance these processes, protein loss must be replenished daily. Unlike fats and carbohydrates, it does not accumulate and is not synthesized in the body from other nutrients, that is, proteins can only be obtained through food.
Duration of the protein diet
Protein-type diets are usually detailed for one or two weeks. The menu is not very varied: in the second week, if any, experts recommend eating the same menu as the first, following the diet from the last day to the first.
Nutritionists also recommend that you follow a protein diet for no more than 14 days, after which you should take a break for half a year. Only then can you resume the course.
Pros And Cons Of A Protein Diet
In addition to the usual goal of "losing weight", a protein diet has other beneficial effects on the body. Namely:
- Improving the condition of the skin. Protein is essential in the body. Thanks to him, your muscles are strong and your skin does not fall off. Increasing the protein content of your daily diet will ensure a beautiful appearance of your skin.
- Calorie content. Protein contains almost 2 times less calories than fat. And given the fact that it takes a lot more time and energy to process body fat, the process of losing weight is simply inevitable.
- Elimination of toxins. Protein promotes the elimination of excess fluid and thus toxins from the body.
- Lack of hunger. Due to the peculiarities of the body and prolonged assimilation of proteins, the feeling of hunger occurs after a longer period of time. And due to the fact that the protein diet consists of 4-6 meals, there is no feeling of hunger throughout the day.
There are some disadvantages to a protein diet. Most of them are based on contraindications for certain groups of people. But they can not be fully attributed to the cons, because if the diet has contraindications - it makes no sense to sit on it. And if they did sit down, what's the point of complaining?
So dietary disadvantages include:
- Constipation. This is a common problem in people who follow a protein diet. The solution to this problem is to use a large amount of water or kefir. If that doesn't help, then use a laxative
- Decomposition products are not removed. The solution to this problem, as in the previous case, is to use the required quantities of water.
- Bad breath
- Duration of the diet. Due to its specifics, it is not recommended to sit on a protein diet for more than a month. If you use the diet only as a means to keep your figure in good shape and do not try to get rid of extra pounds, then this restriction does not apply to you.
This is where the disadvantages of the diet end. Everything else already belongs to the category of contraindications, and it must first be used even before diet.
Protein diet rules
Protein dietary characteristics comply with the following rules:
- each meal is a protein combined with other foods,
- the whole dish must be prepared without fat, your fat norm per day is 30 gr. It is 1 - 2 eat. k. l. oils as a salad dressing
- until 14: 00 allowed to eat compound carbohydrates in the form of cereals (rice, buckwheat, oatmeal) 4 - 6 eat. k. l. ,
- you can use vegetables that do not contain starch (or with a minimal part of it) - cucumbers, tomatoes, zucchini, cabbage and salads,
- from the fruit prefer citrus fruits or unsweetened apples (1-2 per day),
- drink plenty of water (1-2 liters per day),
- you should eat 4 to 6 times a day, about every 3 hours
- as spices use herbs, lemon juice, soy sauce, balsamic vinegar, garlic,
- do not drink alcohol and sweets during the diet
- follow the protein table in the products,
- the duration of the diet does not exceed 2 weeks.
Diet Protein Diet
You need to eat at least 5 times a day, and the last time you can afford to eat is 3 hours before the lights go out, and breakfast can only start 30 minutes after waking up. As for the distribution of dietary components, before lunch you should consume a small amount of carbohydrates in the form of buckwheat, brown rice or oatmeal. You can also eat some fruit before lunch. You can consume up to 40 grams of fat per day, which is enough for your body.
How to cook a protein diet
7 days, 14 or a month menu, the number of grams per serving, according to the protein diet does not differ much.
The first, second and third are a constant part of breakfast, lunch and dinner. The only difference is in cooking and eating.
Soup is the first item on the menu. The soup is based on protein broth: fish, meat, poultry. Vegetable additive of your choice, cabbage, eggplant, sweet pepper, beans, eggs.
Potatoes are banned due to their high carbohydrate content. The lack of pasta and potatoes in the soup does not diminish the flavor of the vegetable broth. Any liquid food promotes weight loss.
The second dish has a much wider choice of products to quench your hunger and at the same time lose weight. Any food recipe consists of chicken, fish, meat, eggs, cottage cheese, with the addition of vegetables, herbs and spices.
Question to replace side dishes? Potatoes, pasta, cereals are saturated with carbohydrates and are therefore not suitable for any diet. Replace carbohydrate supplements with vegetable dishes. Bake, boil, sauté for each hostess. Just be careful with spices.
Sugar, sweet syrup and some additives that are not recommended can be lost. When eating a variety of foods, dietary disorders and hunger are not noticeable.
Protein Diet Menu Options
The daily menu consists of five meals, including enough protein foods to keep the body from feeling hungry. The diet is quite varied, but it consists of the simplest and easiest to prepare dishes.
The diet is for a week, the number of overweight days can be increased to 14 days (2 weeks is the maximum at which you can follow a protein diet).
Menu №1 protein diet per week (7 days)
Design your diet so that its daily caloric content does not exceed 1000 kcal. Divide them into 5 meals, the last 3-4 hours before bedtime. You can drop 5-7 kg per week.
| day | meal | Menu of the day |
| 1 day | For breakfast | Omelet of 3 proteins 1 cup kefir (low fat) tea or coffee without sugar |
| Late breakfast | 1 glass of kefir or yogurt (without additives) | |
| Dinner | 100 gr. boiled chicken with spices and greens | |
| afternoon tea | 1 apple or orange | |
| Dinner | 100-150 gr. fried fish with greens and spices. 1 cup nonfat kefir |
|
| Day 2 | For breakfast | 2 hard boiled eggs 1 tomato 1 wholemeal bread |
| Late breakfast | 1 glass of kefir or yogurt (without additives) | |
| Dinner | 100 gr. steamed meat, tomato and pepper salad - 100 gr. |
|
| afternoon tea | 1 apple or orange | |
| Dinner | 100 gr. canned fish (can tuna or sardinella), 100-150 gr. fresh cabbage and cucumber salad 1 cup kefir (fat content up to 5%) |
|
| Day 3 | For breakfast | Oatmeal with a handful of nuts or dried fruit. Tea or coffee |
| Late breakfast | Wholemeal 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 bananas | |
| Dinner | 100 gr. steamed fish, 1 cup boiled beans 1 glass of kefir or yogurt |
|
| Day 4 | For breakfast | 150 g of non-fat cottage cheese, Green tea |
| Late breakfast | a handful of nuts - no more than 30 gr. | |
| Dinner | Chicken broth with vegetables and chicken breast. 1 wholemeal bread |
|
| afternoon tea | 1 apple or orange | |
| Dinner | Oven - baked fish or meat. Fresh vegetable salad - cabbage, tomatoes and red pepper. |
|
| Day 5 | For breakfast | Tomato and lettuce seasoned with lemon juice |
| Late breakfast | 1 glass of kefir or yogurt (without additives) | |
| Dinner | Broccoli cream soup with chicken breast pieces. 1 wholemeal bread |
|
| afternoon tea | 5 pcs. any dried fruit | |
| Dinner | Cabbage and green pea salad. Fried breast with cheese and tomatoes (hard cheese) |
|
| Day 6 | For breakfast | Omelet of 2 eggs and low-fat ham. Tea or coffee, not containing added sugar. |
| Late breakfast | 1 fruit, any except bananas | |
| Dinner | 100 gr. steamed fish, 1/3 cup boiled rice. 1 tomato |
|
| afternoon tea | 1 glass of kefir or yogurt (without additives) | |
| Dinner | Stew from vegetables and meat - no more than 200 gr. Kefir or yogurt |
|
| Day 7 | For breakfast | 150 gr. non-fat cottage cheese with dried apricots, Green tea |
| Late breakfast | a handful of nuts - no more than 30 gr. | |
| Dinner | 1/3 cup buckwheat (better not to boil, but sprinkle with boiling water and leave overnight) and fish or meat of your choice | |
| afternoon tea | 1 orange | |
| Dinner | 150 g of meat with lemon and greens baked in the oven. Mix half a lemon juice and meat spices, marinate the meat for 1 to 4 hours. After baking in the oven for 25-30 minutes |
Menu number 2 protein diet per week
Another advantage of a protein diet for very fast weight loss is that you can create a menu of your choice. There are no strict rules here. The option shown is an example only.
The portion size is about 200-250 gr.
First day: Morning, afternoon, dinner, snacks
| 1 p. p. (for breakfast) | Coffee / tea without sweeteners + cottage cheese |
| 2 p. p. (2nd breakfast) | Apple |
| 3 p. (for lunch) | Boiled chicken breast with fried vegetables |
| 4 p. p. (snacks) | Empty natural yogurt |
| 5 p. p. (dinner) | Steam fish + vegetable salad |
Second day: Morning, afternoon, dinner, snacks
| 1 p. p. (for breakfast) | Coffee / tea without sweeteners + yoghurt |
| 2 p. p. (2nd breakfast) | orange |
| 3 p. (for lunch) | Vegetables (fried) + veal (beef) |
| 4 p. p. (snacks) | Kefir |
| 5 p. p. (dinner) | Fish (fried) and vegetables (natural, without heat treatment) |
Third day: Morning, afternoon, dinner, snacks
| 1 p. p. (for breakfast) | Coffee / tea without sweeteners + a couple of eggs |
| 2 p. p. (2nd breakfast) | Grapefruit |
| 3 p. (for lunch) | Roast turkey thighs + -5 tbsp. k. Brown rice |
| 4 p. p. (snacks) | cottage cheese |
| 5 p. p. (dinner) | Cabbage salad + boiled veal |
Fourth day: Morning, afternoon, dinner, snacks
| 1 p. p. (for breakfast) | Kefir + cookies (2 pcs. , From oatmeal, better homemade) |
| 2 p. p. (2nd breakfast) | Kiwi (2 pcs. ) |
| 3 p. (for lunch) | Chicken with asparagus |
| 4 p. p. (snacks) | Fresh melt |
| 5 p. p. (dinner) | Seafood and vegetables |
Fifth day: Morning, afternoon, dinner, snacks
| 1 p. p. (for breakfast) | Steamed 2 egg omelette + tea or unsweetened coffee |
| 2 p. p. (2nd breakfast) | Apple |
| 3 p. (for lunch) | Fish with bread |
| 4 p. p. (snacks) | Ryazenka |
| 5 p. p. (dinner) | Chicken + raw vegetables |
Sixth day: Morning, afternoon, dinner, snacks
| 1 p. p. (for breakfast) | Cottage cheese + tea or unsweetened coffee |
| 2 p. p. (2nd breakfast) | orange |
| 3 p. (for lunch) | Tofu fried with vegetables |
| 4 p. p. (snacks) | Yogurt without additives |
| 5 p. p. (dinner) | Shrimp with asparagus |
Seventh day: Morning, afternoon, dinner, snacks
| 1 p. p. (for breakfast) | Cottage cheese + tea or unsweetened coffee |
| 2 p. p. (2nd breakfast) | Apple |
| 3 p. (for lunch) | Vegetable soup + boiled beef |
| 4 p. p. (snacks) | Kefir + wholemeal bread |
| 5 p. p. (dinner) | Steam fish + vegetable salad |
Protein diet menu for 14 days
Products on the menu can be safely replaced with equivalent from the permitted table, while the dishes offered can be replaced with similar in terms of caloric content and composition. The main thing is to follow the rules: eat half 5-6 times a day, drink at least 2 liters of fluid a day, do not eat prohibited foods.
| For breakfast |
|
| second breakfast |
|
| Dinner |
|
| afternoon tea |
|
| Dinner |
|
The list of allowed products is so diverse that it is not difficult to create a detailed protein diet menu yourself, there is room for the imagination to "wander around". Gradually following a protein diet will allow you to leave your diet gradually and effectively.
Protein Diet Recipes
It is known that the protein diet is based on the complete or partial elimination of carbohydrates from the body. Your diet should be based on white meat, fish, eggs, dairy products. Vegetables and nuts are allowed in the most gentle versions of this diet. You can't really cope with a tough weight loss system. For weeks and sometimes more, every day you only need to eat boiled eggs, fish and chicken.
As you can see, the following recipes are more economical and more varied in terms of permitted products. They are based on protein products, but some ingredients may be added to improve the taste that are slightly inconsistent with the principles of a strict protein diet.
The first meal
Egg cream soup
Ingredients:
- 400 g chicken or turkey breast
- 300-400 g of spinach,
- 2 boiled eggs,
- 150 ml of milk
- spices,
- salt,
- parsley sprig.
Boil the meat in 2-2, 5 liters of water until soft with bay leaves, peppercorns and Provencal herbs. Remove the meat and cut into cubes. Put the chopped spinach in the broth and cook until soft. In a blender bowl, pour the soup, milk, put the meat and chopped eggs and sakuliet until creamy. Serve immediately, decorating with a sprig of parsley and half a boiled egg.
Nutritious fish soup
- 400 g of any white fish fillet,
- 1 red onion
- 400 g of cauliflower
- lemon juice
- pepper,
- salt,
- natural yoghurt (optional)
Cauliflower is broken up, peeled, cut into small pieces. Cut the fish into large cubes. Cut the onion into thin half rings. Put everything in a saucepan, fill with water and cook until soft. Salt and pepper before serving, if desired, add lemon juice and a couple of tablespoons of Greek yogurt.
Soup with chicken cutlets
- 300 g minced chicken,
- 2 squirrels
- 1 tbsp. kklijas,
- vegetable broth (from celery or cauliflower with onions),
- 5 stems of green onions
- 1 small onion
- salt and spices.
Mix minced meat, squirrels, bran and finely ground onions to form meatballs the size of a small chestnut. Put meatballs, bay leaf, 5 black pepper in the boiling broth, boil until soft. Before serving, decorate the soup with finely chopped green onions.
Results and reviews of protein diet
The results before and after the diet are impressive - you can lose up to 5 kilograms in just a week, depending on your initial weight and activity. As protein foods saturate the body well with energy, it is recommended to combine diet with exercise to achieve maximum effect.
As for the feedback, it is both positive and negative. Diet was not suitable for many - against the background of lack of vitamins and trace elements, some of those who lost weight experienced dizziness and weakness. Nevertheless, everyone who has followed this diet has lost weight.
Contraindications to protein diet
This diet is preceded by a mandatory medical examination, as the protein diet is not allowed for everyone and is completely prohibited:
- with abnormalities of the heart (arrhythmia) and any of its diseases,
- hepatitis and any liver disease
- during breastfeeding and pregnancy,
- with kidney problems
- with joint pain or related diseases,
- with colitis, dysbacteriosis, chronic pancreatitis and several other diseases of the digestive system,
- diet increases the risk of thrombosis and is therefore not recommended in the elderly,
- lasting 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, one day you eat only protein foods, the other - compound carbohydrates. This dietary option is considered to be more balanced and can be followed for more than two weeks. Usually such a diet is used after a pure protein diet to strengthen the result.
Atkins diet
Also known as the Hollywood diet, which has become a favorite of many Hollywood stars. Dr. Atkins' diet is based on predominantly protein foods, even high-calorie fats are allowed, but carbohydrates are excluded.
Dr. Pierre Dukan's protein diet
The most popular protein diet is the Dukan diet. This is exactly the right nutritional system to follow for the rest of your life. According to modern nutritionists, the best diet to lose weight is one that you can easily follow without suffering from hunger, weakness and calorie counting.
Protein Diet Recommendations
Given the disadvantages of this weight loss method, we've put together some tips for you to reduce the negative effects on your body and only benefit from diet:
- First and foremost, don't overdo your diet. Remember that the measure is necessary in everything: do not completely exclude carbohydrates and fats from the diet. If after a week's diet you decide to continue losing weight, do not sit on such a diet for more than a month and then take a 2-3 month break.
- Since a protein diet for weight loss for 7 days puts a heavy strain 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 problems with stools, follow the water regimen - drink at least 1. 5 liters of clean water a day.
- Do not exceed 1500 kcal daily.
- Choose quality products! Remember that food quality 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 yolk, which consists mainly of fat and raises cholesterol.
- Protein is better absorbed in a carbohydrate duo. When eating boiled chicken breast, add a little steamed cauliflower to the plate. But it is better to introduce carbohydrates in the middle of the day, at noon.
- If your goal is not only to lose weight, but also to gain muscle mass, remember that muscle grows directly from the power load.
- To avoid nutrient deficiencies, it is recommended to drink vitamins during weight loss.