A weekly protein diet, called a protein diet, is one of the main 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 "minus 6-7 kg in 7 days" system, in which you need to consume maximum protein (protein) and minimum carbohydrates and fat in the diet.
The diet completely eliminates all carbohydrate foods and severely limits the amount of fat, and is offered with three menu options: one week, 14 days (easiest) and 4 weeks. Efficiency and average calorie intake are exactly the same, the only difference is in time.
The essence of a protein diet
This is the simplest and most importantly effective technique that will help a person lose weight. The main thing to remember is a simple protein diet to lose weight very fast, which can not contain any sweeteners, including sugar and honey on its menu.
- Eat only foods high in protein;
- Complete rejection of carbohydrate-rich foods (sugar, potatoes, various types of pasta, pastries);
- Avoid products containing pure fat (animal fat, mayonnaise);
- Eat fruits, fish, vegetables, eggs, vegetable oil, salads, dairy products (not fatty) without restrictions;
- Limit carbohydrate foods;
- And the last thing to be aware of: the most effective protein diet to lose weight requires physical activity. This is due to the fact that the body receives an increasing amount of protein and constantly directs it to muscle growth.
Licensed Protein Products
There are more than 70 products on the protein diet menu, so after reading this section, you will see how different another diet is:
- Lean, diet meat. For example, you can cook veal, beef, horse meat chops or cutlets, you can cook a rabbit;
- Eat offal: beef liver, poultry, veal, lamb, beef;
- There are no restrictions on the type of fish, it can be oily, frozen, dried, or smoked, canned, crab sticks;
- All kinds of seafood;
- Poultry except ducks and geese. Remember you can't eat skin;
- Low-fat ham of all kinds;
- Chicken and quail eggs: eggs can be fried, made into omelets, cooked in any way;
- Unlimited but fat-free dairy products;
- In the form of one and a half liters of liquid per day: tea, coffee, herbal infusions, diet drinks, water;
- Plant proteins - tofu, seitan;
- oat bran;
- apples, dried pears;
- Any amount of sweetener;
- Nonfat milk powder;
- Balsam or wine vinegar;
- Salted soy sauce;
- Adjika, tomato sauce, tomatoes in their own juice;
- cumin, garlic, herbs, onions;
- Spices for cooking spices;
- Gherkins;
- Moderate amount of salt;
- Lemon and bottled juice;
- mustard, ginger, yeast;
- Sugar-free chewing gum;
- Vanilla, agar-agar, Vaseline oil;
- Sugar-free lollipops.
Protein drinks
Diet allows you to drink tea, sugar-free coffee, herbal solutions and infusions, water (simple and mineral). Any fruit juice and sugary drinks are prohibited. Tomato juice or celery juice with apple is good for the body. First of all, look at the carbohydrate content: they should be low.
We strictly say "no" by insuring the liver, kidneys and culture with alcohol. In addition, alcohol prevents such an enzyme from acting as pepsin, which is responsible for breaking down animal protein. Therefore, instead of losing weight, you gain weight and most likely have a stomach problem.
Strictly forbidden foods with a protein diet
- Sweets: sweets, chocolate, pastries, cakes, ice cream, sweet fruits and ready-made fruit juices;
- Flour: bread, pasta, dough;
- Potatoes (in any form);
- sausage, sausage;
- Fast food and convenience foods;
- Butter and other oils;
- Alcohol;
- porridge;
- Salt because it retains fluid in the body.
List of Protein Animal Products
Chicken, turkey and rabbit are allowed in a protein diet, but pork and lamb are prohibited. It is better to choose low-fat milk or with a minimum fat ratio.
List of Protein Animal Products:
- Sturgeon caviar;
- Lamb;
- Shrimp, crustaceans, crustaceans;
- Cheese;
- Salmon, beluga, tuna, sardines;
- beef;
- Chicken, chicken;
- Rabbit, hare;
- pork;
- Chicken and quail eggs;
- Milk and fermented milk products;
- duck, goose;
- Chicken stomachs;
- beef tongue;
- Liver.
List of Plant Protein Products
- Shadow;
- Green beans and red beans;
- beech;
- Lentils;
- buckwheat;
- Semolina;
- Sunflower, flax and pumpkin seeds;
- Millet;
- Almonds;
- Peas, peas;
- Pistachio;
- hazelnuts;
- Walnuts and Brazil nuts;
- Bread and bread;
- mushrooms;
- Apples and pears;
- berries;
- Millet;
- Garlic;
- Green peas and green vegetables;
- Potatoes, onions, pumpkins, carrots, Brussels sprouts, tomatoes and cucumbers;
- algae and seaweed;
- Oranges and other citrus fruits;
- Pineapple;
- Pitted fruits - apricots, peaches, cherries, avocados;
- Tofu (bean curd);
- Edamam (young green beans);
- sesame;
- Seitan (not himself);
- Spirullina (micro algae);
- Dried apricots and plums, dates;
- Papaya and Kiwi;
- Soy milk.
Contraindications. Who Should Not Lose Weight on a Fast Protein Diet
It is better to avoid a high-protein diet for people with the following diseases:
- With severe kidney disease, the latter is not allowed to increase the load;
- With liver problems, cholelithiasis of a certain nature;
- With severe gastrointestinal diseases;
- Oncological neoplasms;
- With severe heart disease;
- Women during pregnancy; The development of a special diet is possible, but only by a specialist.
One week protein diet - weight loss menu
Another advantage of a seven-day protein diet to lose weight very fast is that you can adjust the menu to your liking. 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 corn porridge;
- Lunch: 150 g of boiled meat;
- Afternoon snack: 250 grams of vegetable salad;
- Meal: 200 g of steamed fish;
- Before going to bed: a glass of kefir% 1.
Tuesday
- Breakfast: coffee, 100 g of cottage cheese;
- Second breakfast: 250 grams of fruit;
- Dinner: 200 grams of boiled fish + tomatoes;
- Snack: 200 g of cabbage salad;
- Meals: 200g chicken breast;
- Before bed: natural yogurt.
Wednesday
- Breakfast: tea, oatmeal on the water;
- Lunch: grapefruit;
- Dinner: 250 g of chicken liver with sour cream sauce;
- Afternoon snack: 200 g of cucumber and tomato salad;
- Dinner: a ton of fish in its own juice;
- Before going to bed: kefir or milk.
Thursday
- Breakfast: coffee, 2 egg omelets, a slice of cheese;
- Second breakfast: 200 grams of fruit;
- Dinner: 250 g of chicken liver with sour cream sauce;
- Afternoon snack: 150 g of rice cooked with vegetables;
- Meal: 200 g of steamed fish;
- Before bed: whipped milk.
Friday
- Breakfast: 100 g of cottage cheese, tea;
- Second breakfast: 150 g of dried fruit corn porridge;
- Lunch: 200 g of beef, 150 g of vegetable salad;
- snack: orange;
- Meals: boiled seafood with green salad;
- Bedtime: Herbal tea.
Saturday
- Breakfast: oatmeal in water, tea;
- Second breakfast: 200 grams of fruit;
- Dinner: 250 g of steamed fish steak;
- Afternoon snack: 100 g of cottage cheese with dried fruits or berries;
- Meal: 200 g chicken breast with 100 g of raw vegetables;
- Before going to bed: kefir.
Market
- Breakfast: 100 g of cottage cheese, coffee;
- Second breakfast: 150 g of corn porridge;
- Lunch: 200 g of stewed vegetables, 100 g of rice;
- Afternoon snack: 250 g of fruit;
- Meals: 200 g of turkey fillet, green salad;
- Before bed: natural yogurt.
A 7-day protein diet includes several protein products (fish, eggs, meat) that are recommended to be consumed in small amounts (200 grams for most meals).
To lose weight in a week, eat more vegetables because a protein diet puts a lot of stress on the kidneys. 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 and a small amount of complex carbohydrates is added.
2-week protein diet - 14-day menu
The menu of the 14-day diet is varied. Protein-containing products are predominant, using carbohydrates with reduced glycemic index.
1 week
Monday
- Breakfast: black coffee without added sugar;
- Lunch: three boiled eggs, boiled cabbage salad with vegetable oil (preferably olive oil), 200 g of tomato juice;
- Food: fried or boiled fish.
Tuesday
- Breakfast: one crouton of unsweetened black coffee;
- Dinner: boiled or fried fish, vegetable salad with cabbage, seasoned with vegetable oil;
- Meals: 200 grams of boiled beef, 200 g of kefir.
Wednesday
- Breakfast: one crouton of unsweetened black coffee;
- Dinner: large pumpkin, apple fried in vegetable oil;
- Meal: 2 boiled eggs, 200 grams of boiled beef, fresh cabbage salad with vegetable oil.
Thursday
- Breakfast: black coffee without sugar;
- Dinner: one raw egg, 3 boiled carrots. vegetable oil, with hard cheese - 15 g;
- Lunch: fruits.
Friday
- Breakfast: raw carrots - 1 piece. with lemon juice;
- Dinner: large fried or boiled fish, 200 g of tomato juice;
- Lunch: fruits.
Saturday
- Breakfast: black coffee without sugar;
- Dinner: 1/2 boiled chicken, fresh cabbage salad or carrots in vegetable oil;
- Meal: two boiled eggs, a glass of fresh carrots, rub with vegetable oil.
Market
- Breakfast: tea without sugar - a glass;
- Lunch: 200 grams of boiled beef, fruit;
- Dinner: Dinner menu of any day described before, except Wednesday.
Week 2
Monday
- Breakfast: tea without sugar;
- Lunch: 200 grams of boiled beef, fruit;
- Dinner: Dinner menu of any day described before, except Wednesday.
Tuesday
- Breakfast: black coffee without sugar;
- Dinner: 1/2 boiled chicken, fresh carrot or cabbage salad flavored with vegetable oil;
- Meal: boiled eggs - 2 pieces, a glass of finely chopped fresh carrots with vegetable oil.
Wednesday
- Breakfast: freshly grated carrots with lemon juice;
- Dinner: boiled or fried fish, 200 g of tomato juice;
- Lunch: fruits.
Thursday
- Breakfast: black coffee without added sugar;
- Lunch: one raw egg, boiled carrot (3 pieces), seasoned with vegetable oil, 15 grams of hard cheese;
- Lunch: fruits.
Friday
- Breakfast: black coffee with croutons;
- Dinner: pumpkin, apples fried in vegetable oil;
- Meal: two boiled eggs, 200 grams of boiled beef, fresh cabbage salad with vegetable oil.
Saturday
- Breakfast: unsweetened black coffee with croutons;
- Dinner: boiled or fried fish, vegetable salad with fresh cabbage, seasoned with vegetable oil;
- Meals: 200 grams of boiled beef, 200 grams of kefir.
Market
- Breakfast: black coffee without sugar;
- Dinner: one boiled egg, cabbage salad boiled in vegetable oil, 200 g of tomato juice;
- Dinner: boiled or fried fish (large).
You can not follow the same diet for more than 14 days, it is possible to repeat the diet no earlier than six months. Exercise and allowed foods are the key to success in a protein diet, this combination will save you 6-7 kg or more. as soon as possible.
Benefits of a 14-day protein diet
- In addition to losing weight during the diet, you will be able to do fitness or fitness exercises, and rapid weight loss will not wait for you;
- For maximum results and benefits, follow the basic recommendations for your protein day: Reduce your daily calorie intake to 1000-1200 kcal. Remember about water regime: drink at least 2 liters of water today;
- There is no feeling of hunger in the protein diet, protein digestion lasts up to 4 hours, and menu snacks are less than 3 hours (6 meals 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 simplest and easiest to limit;
- Improvement of the body occurs in a complex way - the hips become more elastic, the skin is tightened and stimulated, sleep is normalized, cellulite is reduced, mood and efficiency are increased - due to additional loads while limiting fats;
- The weekly recipe menu contains a lot of plant fiber, so bowel movements are unlikely. The most effective protein diet for weight loss includes fractional meals;
- The rate of weight loss on a protein diet is not the highest, but the results are different - if you follow a proper diet, you will not gain weight for a long time;
- Exercising in the gym during the diet will increase the effect of weight loss, will make you slim and stylish.
Disadvantages of a protein diet for 14 days
- The 14-day protein diet is not optimally balanced, whether used in conjunction with adaptation or shaping;
- Sharp jumps in pressure are possible;
- Six meals a day will not suit everyone;
- Training in gyms is planned - it is not always possible;
- Repeated application of this variant of the protein diet within 14 days is possible not earlier than one month;
- Any chronic illness can get worse during the diet;
- Vitamins, trace elements and minerals are not enough for the body during the diet, and the negative effects are only exacerbated by additional loads. It is necessary to take multivitamins or their complexes.
Protein diet - menu for 4 weeks
What is the most effective protein diet to lose weight and what is the menu? We will tell you that everything is very individual. When choosing a protein diet, you should base your choices.
First week (eat breakfast with half a grapefruit / orange and a boiled egg):
- Monday:how much do you eat (oranges, apples, apricots, pears, melons); we have dinner with boiled beef;
- Tuesday:Eating boiled chicken without skin; eat with two eggs, vegetable salad; snacks with kefir and toast;
- Wednesday:hard cheese, tomatoes, bread; boiled turkey dish;
- Thursday:a limited amount of citrus fruits in one form for lunch; boiled chicken fillet with bread for dinner;
- Friday:two egg lunches with vegetables; boiled / fried fish dish with vegetable salad; snack with a citrus;
- Saturday:lunch with some kind of fruit; dinner with boiled veal and vegetable salad;
- Sunday:Have dinner with boiled chicken with vegetables, you can eat a tomato, grapefruit; and boil the vegetables for dinner.
Second week (breakfast is the same as in week 1):
- Monday:eat boiled veal with vegetable salad for lunch; eat one or two boiled eggs and grapefruit in the evening;
- Tuesday:lunch with boiled turkey and vegetable salad; dinner with eggs and oranges;
- Wednesday:fish cooked with fresh cucumber for dinner; eggs with oranges to eat;
- Thursday:eat eggs, low-fat hard cheese, boil vegetables at lunch; have dinner with two eggs;
- Friday:fried fish for dinner; for dinner - 2 boiled eggs;
- Saturday:boiled chicken breast for lunch, plus tomatoes and grapefruit; make yourself a fruit salad to eat;
- Sunday:for lunch, grilled beef, tomatoes, grapefruit; at lunch - eat as you would at dinner.
Third week with a summary description for the whole day:
- Monday:Eat fruit in the morning without limiting yourself;
- Tuesday:Boiled vegetables are also offered in unlimited quantities, only without potatoes;
- Wednesday:Eat fruits and vegetables in turns all day, make salads, eat like this, whole;
- Thursday:Add steamed lean fish, cabbage, vitamin salad with boiled vegetables;
- Friday:Cook or roast turkey and eat it with boiled vegetables.
- Saturday, Sunday:fruit is just unlimited.
List of special products for each day of the fourth week:
- Monday:200 grams of boiled chicken breast, the same amount of fresh cucumbers, tomatoes, lean canned tuna, a slice of bread, grapefruit;
- Tuesday:fried veal (200 grams), the same amount of fresh cucumber, tomato, bread, apple or pear;
- Wednesday:a piece of low-fat cheese, boiled vegetables, a few cucumbers and a few tomatoes, a loaf of bread, an orange;
- Thursday:Boil 200 grams of turkey, fresh cucumber, tomato, bread, grapefruit, pear;
- Friday:cook two eggs, eat 3 tomatoes a day, vegetable salad, orange;
- Saturday:boiled turkey breast, canned tuna, boiled vegetables, two cucumbers and two tomatoes, bread, apples;
- Sunday:low-calorie cottage cheese, cucumber, tomato, two glasses of kefir, grapefruit.
The main disadvantages of a protein diet
Like all other diets, the protein diet has its obvious disadvantages:
- Severe stress on the kidneys - as a result of ingestion of large amounts of protein, the kidneys receive additional stress, significant fluid loss;
- Metabolic imbalance in the body - there is a lack of certain substances, vitamins and minerals due to some restrictions in the diet. Vitamin and mineral complexes should be taken during the diet to minimize the possible negative consequences of this;
- Disorders of the gastrointestinal tract - in some cases can occur due to the fact that grains and vegetables contain large amounts of fiber, lack the necessary amount of fiber and are practically excluded from the diet;
- Dehydration of the body - can occur due to the exclusion of large amounts of liquid vegetables and fruits from the diet. Therefore, to avoid negative consequences, it is better to consume at least one and a half liters of liquid per day, better than still mineral water;
- Protein diet is contraindicated for people with diseases of the gastrointestinal tract, cardiovascular system and kidneys, as well as for the elderly, because the high protein content in the blood increases clotting and can lead to blood clotting.
Useful tips for losing weight on a protein diet
- To prevent dehydration, we recommend drinking a glass of water (plain or mineral) 10-15 minutes before meals. The total amount of fluid you drink should not be less than 1. 5 liters per day. The protein diet menu for weight loss is very effective, and the mechanism of action on the body is fully 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;
- Dietary deviations are unacceptable, but eating is recommended. Pay special attention to dinner, it should not be late;
- Adjust the menu (diet) in the chart or table, it will help you to fully follow the diet plan;
- Diet is a diet, but do not reduce physical activity, remember that physical activity is a natural catalyst for fat burning;
- When it is better to go on a diet - at work or on vacation - everyone decides for himself, depending on the nature of work, habits, will. One is more comfortable at work because it distracts him, he is always busy with something, and this will help to get rid of hunger and obsessive thoughts about food. On the contrary, someone needs a vacation or vacation, because a thermos, because he can not eat according to the scheme, does not have the opportunity to carry dishes with food;
- The most responsible, difficult days are 3-5 protein days, in a panic the body begins to replenish depleted fats, and at the same time will actively require additional nutrition from you. The main thing at the moment is not to follow his wishes and not to eat what is not specified in the diet. Use all your willpower, remembering how beautiful and delicate you will be.
Protein recipes
The most common protein breakfast is eggs. It can be used to prepare dishes that give a lot of energy for the whole day. One of the advantages is that the recipes of a protein diet are very tasty. Here are some examples.
Omelet in the 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. Over time, we took out the inside of the bag and put it on a plate. Excellent, fat-free breakfast is ready!
Chicken Squid Salad
- Squid - 2 peeled carcasses;
- ½ skinless chicken breast;
- 2 eggs;
- Natural yogurt - 2 tablespoons. l. ;
- Cheese - 50 q;
- Greens, salt, pepper, lemon juice - to taste;
- Pine nuts for decoration.
Boil squid, chicken breast and eggs. Cut into cubes. Three cheeses. Grind the greens. We mix everything. Make a dressing of natural yogurt, herbs, lemon juice and pepper. Season the salad and garnish with pine nuts. Allow the salad to stand slightly upright before use.
Baked, grilled or boiled beef, pork, chicken, turkey, fish or seafood are good choices for lunch and dinner.
Chicken in kefir
- Chicken breast - 1 piece;
- Salt, pepper, garlic;
- Kefir - half a liter.
Rub the chicken fillet with salt, pepper and chopped garlic, then fill with kefir. Allow to marinate for at least 3 hours. Then bake in the oven at 180 degrees for 25-35 minutes.
Pork in soy sauce
- Pork (not fat parts) - 1 kg. ;
- soy sauce - ½ cup;
- Salt, pepper, spices 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 cooked in the oven or fried until golden brown. The basis of recipes for a protein diet for weight loss is low-fat and high-carbohydrate protein. Next, we recommend that you look at research on a protein diet for weight loss.
Protein Diet is the common name for a protein-based diet. The diet consists of meat, fish, cottage cheese, eggs. Fruit vegetables are used, but to a lesser extent, they are also used for cereals, soups and other carbohydrate-rich foods, which are the main sources of energy.