The essence of the diet is that you should eat mostly protein foods every day - lots of fish, meat and low-fat dairy products. All these products are very nutritious, saturated for a long time, so you do not feel hungry. But an organism deprived of carbohydrates and fats will start to use its own fat stores as extra energy.
The role of proteins in the body
Life without proteins is impossible. The importance of proteins for the body lies in the fact that they serve as a material for building cells, tissues and organs, for the formation of enzymes, most of the hormones, hemoglobin and other substances that perform the most important functions in the body. Proteins and their role in the body also lie in the fact that they are involved in protecting the body from infections, as well as promoting the absorption of vitamins and minerals. Our life activity is related to the continuous consumption and renewal of proteins. To balance these processes, protein losses need to be replenished daily. It, unlike fats and carbohydrates, does not accumulate and is not synthesized in the body from other nutrients, ie protein can be obtained only with food.
Duration of protein diet
Typically, protein-type diets are prescribed in detail for a week or two. The menu is not very varied: in the second week, if any, experts recommend eating the same menu as in the first, adhering to a diet from the last day to the first.
Also, nutritionists recommend following a protein diet for no more than 14 days, after which you need a break of half a year. Only then can you update the course.
Pros and Cons of Protein Diet
In addition to the usual goal - "weight loss", protein diet has other beneficial effects on the body, namely:
- Improving skin condition. Protein is fundamental in the body. Thanks to it, your muscles are strong and your skin does not crumble. By increasing the protein content in your daily diet, you will ensure a beautiful looking skin.
- Caloric content. Protein contains almost 2 times fewer calories than fats. And given the fact that the body needs much more time and energy to process fats, the process of losing weight is simply inevitable.
- Removal of toxins. Protein helps expel excess fluid and toxins from the body.
- Lack of feeling of hunger. The feeling of hunger comes after a long time due to the peculiarities of the organism and the long absorption of proteins. And given the fact that a protein diet consists of 4-6 meals, there is no feeling of hunger throughout the day.
A protein diet has several disadvantages. Most of them rely on contraindications for certain groups of people. But we can not fully attribute the disadvantages to them, because the existence of contraindications to the diet - it makes no sense to sit on it. And if they still sit down, then what is the point of complaining?
Thus, the disadvantages of diet include:
- Constipation. This is a common problem in people who are on a protein diet. The solution to this problem is to use large amounts of water or kefir. If this does not help, then use a laxative
- Decomposition products will not be removed. The solution to this problem, as in the previous case, is to use the required amount of water.
- bad smell
- Duration of diet. Due to its specificity, it is not recommended to sit on a protein diet for more than a month. If you use diet only as a means to keep your figure in good shape and do not try to lose extra pounds, then this restriction does not apply to you.
This is where the downside of dieting ends. Everything else already belongs to the category of contraindications and you should first get it before going on a diet.
Rules of protein diet
The peculiarities of the protein diet comply with the following rules:
- Every meal is a protein along with other foods,
- All foods should be prepared without fats, your fat rate is 30 g per day. , This is 1 - 2 s. K. L. Oils as a salad dressing
- Before 14 o'clock it is allowed to take complex carbohydrates in the form of grains (rice, buckwheat, oatmeal) 4-6 hours. K. L. ,
- You can use vegetables that do not contain starch (or its minimal proportions) - cucumbers, tomatoes, zucchini, cabbage and lettuce.
- From fruits, give preference to citrus fruits or sugar-free apples (in 1-2 days),
- Drink plenty of water (1-2 liters per day),
- You need to eat 4 to 6 times a day, about once 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 table of protein content in the products,
- The duration of the diet does not exceed 2 weeks.
Diet in a protein diet
You should eat at least 5 times a day, and the last time you can buy food is 3 hours before the light goes out, and breakfast can start only 30 minutes after waking up. As for the distribution of nutritional components, before lunch you should eat small amounts of carbohydrates in the form of buckwheat, brown rice or oatmeal. You can also eat fruit before lunch. You can consume up to 40 grams of fat per day, which is enough for your body.
How to prepare dishes with a protein diet
For 7 days, 14 or a month, the menu, the number of grams per serving, along with the protein diet, does not vary much.
The first, second and third are an integral component of breakfast, lunch and dinner. The only difference is in the preparation and eating time.
Soup is the first item on the menu. The basis of the soup is protein broth: fish, meat, poultry. Vegetable supplement of your choice, cabbage, eggplant, sweet peppers, beans, eggs.
Potatoes are banned due to their high carbohydrate content. The lack of pasta and potatoes in the soup will not reduce the taste of the vegetable soup with the protein broth. Any liquid food helps in weight loss.
For sophomores, there are far more choices of products to satisfy hunger and lose weight at the same time. Any recipe for dishes consists of chicken, fish, meat, eggs, cottage cheese with the addition of vegetables, herbs and spices.
The question is how do I change the side dishes? Potatoes, pasta, cereals are saturated with carbohydrates and therefore not suitable for any diet. Replace carbohydrate side dishes with vegetable dishes. Bake, prepare, stew, for all housewives. Just be careful with spices.
Sugar, sweet syrup and some additives, the use of which is not advisable, may be lost in the composition. Consumption of a variety of foods in the diet, eating disorders and feelings of hunger are not observed.
Protein diet menu options
The daily menu consists of five meals, including a sufficient amount of protein foods so that the body does not suffer from hunger. The diet is quite varied, and it consists of the simplest and easiest to prepare dishes.
The diet is designed for one week, in case of excess weight, the number of days can be increased to 14 days (2 weeks is the maximum you can be on a protein diet).
Menu №1 protein diet per week (7 days)
Adjust your diet so that its daily caloric content does not exceed 1000 kcal. Divide them into 5 meals so that the last one is 3-4 hours before bedtime. You can drop 5-7 kg in a week.
| Დ ღის | food | Menu for the day |
| 1 day | Breakfast | Omelet from 3 proteins 1 cup of kefir (non-fat) Tea or coffee without sugar |
| Late breakfast | 1 cup of kefir or yogurt (without additives) | |
| Dinner | 100 gr. Cooked chicken with spices and herbs | |
| Afternoon tea | 1 apple or orange | |
| Dinner | 100-150 gr. Baked fish with herbs and spices. 1 cup low-fat kefir |
|
| 2 days | Breakfast | 2 pieces of hard boiled eggs 1 tomato 1 whole grain bread |
| Late breakfast | 1 cup 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 (you can tuna or sardine), 100-150 gr. Fresh cabbage and cucumber salad, 1 cup of kefir (fat content up to 5%). |
|
| 3 days | Breakfast | Oatmeal with a handful of nuts or dried fruit. Tea or coffee |
| Late breakfast | Whole grain bread and low fat cheese sandwich | |
| Dinner | 100 g 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 cup of kefir or yogurt |
|
| Day 4 | Breakfast | 150 g low-fat cottage cheese, Green tea |
| Late breakfast | One handful of nuts - not more than 30 gr. | |
| Dinner | Chicken broth with vegetables and chicken breast. 1 whole grain bread |
|
| Afternoon tea | 1 apple or orange | |
| Dinner | Oven-baked fish or meat. Fresh vegetable salad - cabbage, tomatoes and red peppers. |
|
| Day 5 | Breakfast | Tomato and lettuce salad mixed with lemon juice |
| Late breakfast | 1 cup of kefir or yogurt (without additives) | |
| Dinner | Broccoli cream soup with chicken breast slices. 1 whole grain bread |
|
| Afternoon tea | 5 pieces. Any dried fruit | |
| Dinner | Cabbage and green pea salad. Baked breast with cheese and tomatoes (hard cheese) |
|
| Day 6 | Breakfast | Omelet from 2 eggs and low-fat ham. Tea or coffee, all without sugar. |
| Late breakfast | 1 fruit, any, except bananas | |
| Dinner | 100 gr. Steamed fish, 1/3 cup cooked rice. 1 tomato |
|
| Afternoon tea | 1 cup of kefir or yogurt (without additives) | |
| Dinner | Stew from vegetables and meat - no more than 200 gr. Kefir or yogurt |
|
| Day 7 | Breakfast | 150 gr. Low-fat cottage cheese with dried apricots, Green tea |
| Late breakfast | One handful of nuts - not more than 30 gr. | |
| Dinner | 1/3 cup buckwheat (it is better not to boil, but pour boiling water and leave overnight) and fish or meat of your choice. | |
| Afternoon tea | 1 orange | |
| Dinner | 150 g of meat baked in the oven with lemon and herbs. Mix half a lemon juice and meat spices, simmer the meat for 1 to 4 hours. Bake in the oven for 25-30 minutes |
Menu number 2 protein diet for a week
Another advantage of a protein diet for very fast weight loss is that you can make a menu at your discretion. There are no strict rules here. The option shown is just an example.
The portion size is about 200-250 g.
Day one: morning, afternoon, evening meal, snacks
| 1 p. (Breakfast) | Coffee / tea without sweeteners + cottage cheese |
| 2 p. m. (2nd breakfast) | Apples |
| 3 p. (Lunch) | Boiled chicken breast with baked vegetables |
| 4 p. m. (Food) | Empty natural yogurt |
| 5 p. m. (Dinner) | Steamed fish + vegetable salad |
Day Two: Morning, afternoon, evening meal, snacks
| 1 p. (Breakfast) | Coffee / tea without sweeteners + yogurt |
| 2 p. m. (2nd breakfast) | Orange |
| 3 p. (Lunch) | Vegetables (baked) + veal (beef) |
| 4 p. m. (Food) | Kefir |
| 5 p. m. (Dinner) | Fish (baked) and vegetables (natural, without heat treatment) |
Day three: morning, afternoon, evening meal, snacks
| 1 p. (Breakfast) | Coffee / tea without sweeteners + a few eggs |
| 2 p. m. (2nd breakfast) | Grapefruit |
| 3 p. (Lunch) | Baked turkey thigh + -5s. K. Brown rice |
| 4 p. m. (Food) | Cottage cheese |
| 5 p. m. (Dinner) | Cabbage salad + boiled veal |
Fourth day: morning, afternoon, evening meal, snacks
| 1 p. (Breakfast) | Kefir + cakes (2 pcs. , From oatmeal, better homemade) |
| 2 p. m. (2nd breakfast) | Kiwi (2 pcs. ) |
| 3 p. (Lunch) | Chicken with asparagus |
| 4 p. m. (Food) | Fresh juice |
| 5 p. m. (Dinner) | Seafood and vegetables |
Day Five: Morning, afternoon, evening meal, snacks
| 1 p. (Breakfast) | Steamed 2 egg omelets + tea or sugar-free coffee |
| 2 p. m. (2nd breakfast) | Apples |
| 3 p. (Lunch) | Fish with bread |
| 4 p. m. (Food) | Ryazhenka |
| 5 p. m. (Dinner) | Chicken + raw vegetables |
Sixth day: morning, afternoon, evening meal, snacks
| 1 p. (Breakfast) | Cottage cheese + tea or sugar-free coffee |
| 2 p. m. (2nd breakfast) | Orange |
| 3 p. (Lunch) | Baked tofu with vegetables |
| 4 p. m. (Food) | Yogurt without additives |
| 5 p. m. (Dinner) | Shrimp with asparagus |
Seventh day: morning, afternoon, evening meal, snacks
| 1 p. (Breakfast) | Cottage cheese + tea or sugar-free coffee |
| 2 p. m. (2nd breakfast) | Apples |
| 3 p. (Lunch) | Vegetable soup + cooked beef |
| 4 p. m. (Food) | Kefir + whole grain bread |
| 5 p. m. (Dinner) | Steamed fish + vegetable salad |
Protein diet menu for 14 days
The products on the menu can be safely changed from the equivalent allowed table, while the offered dishes can be replaced with similar products in terms of caloric content and composition. The main thing is to follow the rules: eat fractionally 5-6 times a day, drink at least 2 liters of fluid a day, do not eat forbidden foods.
| Breakfasts |
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| Second breakfast |
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| Dinners |
|
| Afternoon tea |
|
| Dinners |
|
The list of allowed products is so diverse that it is not difficult to develop a detailed menu of a protein diet for yourself, it is a place for the imagination to "walk around". Gradually adhering to a protein diet will allow you to gradually and effectively get out of the diet.
Protein diet recipes
As you know, a protein diet is based on the complete or partial elimination of carbohydrates from your body. The basis of your diet should be white meat, fish, eggs, dairy products. More economical versions of such a diet allow vegetables and nuts. In a rigid weight loss system, you really can not figure it out. For a week and sometimes longer, you should eat only boiled eggs, fish and chicken every day.
As you can see, the following recipes are more suitable for savings and are more varied in terms of the products allowed. They are based on protein products, but some ingredients can be added to improve the taste, which goes somewhat beyond the principles of a strict protein diet.
The first meal
Egg cream soup
Ingredients:
- 400 g chicken or turkey breast
- 300-400 g spinach,
- 2 boiled eggs,
- Milk 150 ml
- Spices,
- Salt,
- Parsley twig.
Boil the meat in 2-2, 5 liters of water with bay leaves, peppercorns and Provencal herbs. Remove the meat and press into cubes. Put the chopped spinach in the broth and boil until softened. Pour the soup, milk into a blender bowl, place the meat and chopped eggs and whisk until creamy. Serve immediately, garnished with parsley sprigs 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 yogurt (optional)
Peel a squash, grate it and squeeze the juice. Cut the fish into large cubes. Press the onion into thin half rings. Place everything in a saucepan, fill with water and cook until softened. Salt, pepper, before serving, optionally add lemon juice and a few tablespoons of Greek yogurt.
Soup with chicken
- 300 g ground chicken,
- 2 squirrels,
- 1 p. m. კქატო,
- Vegetable broth (from celery or cauliflower with onions),
- 5 slices of green onion
- 1 small onion
- Salt and spices.
Mix the minced meat, squirrel, bran and finely chopped onion, forming small chestnut-sized meatballs. Put meatballs, bay leaf, 5 black peppercorns in boiling broth, boil until softened. Garnish the soup with finely chopped green onions before serving.
Results and reviews after a protein diet
The results before and after the diet are impressive - in just one week you can lose up to 5 pounds, depending on your initial weight and activity. Since protein foods well replenish the body with energy, for maximum effect it is recommended to combine diet with exercise.
As for the reviews, they are positive and negative. For many, the diet did not fit - against the background of lack of vitamins and micronutrients, some weight loss developed dizziness and weakness. Nevertheless, everyone who was on this diet lost weight.
Contraindications to a protein diet
Have a mandatory medical examination before this diet, because a protein diet is not allowed for everyone and is completely forbidden:
- With deviations in the work of the heart (arrhythmia) and any of its diseases,
- Hepatitis and any liver disease;
- During breastfeeding and during pregnancy,
- With impaired renal function
- With joint pain or related diseases,
- Colitis, dysbacteriosis, chronic pancreatitis and a number of 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 are replaced by carbohydrate days, ie one day you eat exclusively protein foods, the next day you eat complex carbohydrates. This dietary option is considered to be more balanced and can last for more than two weeks. Usually, such a diet is followed after a pure protein diet to confirm the result.
Atkins diet
Also known as the Hollywood Diet, which has become a favorite of many Hollywood stars. The basis of the diet compiled by Dr. Atkins is the use of predominantly protein foods, even high-calorie fatty foods are allowed, but carbohydrates are excluded.
Dr. Pierre Ducan's protein diet
The most popular protein diet is the Dukan diet. This is the right nutrition system to follow throughout your life. According to modern nutritionists, the best diet for weight loss is one that you can comfortably protect yourself from hunger, falling from weakness and not being obsessed with counting calories.
Protein diet recommendations
On the downside of this weight loss method, we have made recommendations for you, after which you can minimize the negative consequences for your body and only benefit from the diet:
- First of all, do not overdo the diet. Remember that size is necessary in everything: do not completely exclude carbohydrates and fats from the diet. If you decide to continue losing weight after a week of dieting, do not sit on such a diet for more than a month and then take a break for 2-3 months.
- Since a protein diet for 7 days 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.
- To avoid stool problems, follow a water regime - you should drink at least 1. 5 liters of clean water a day.
- Do not exceed a daily caloric intake of 1500 kcal.
- 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 yolks, which are mostly made up of fat and increase cholesterol levels.
- Proteins are better absorbed in a duet with carbohydrates. When serving cooked chicken breast, add a little steamed cauliflower to the plate. But it is best to include carbohydrates in the middle of the day, at lunch time.
- If your goal is not only to lose weight, but also to gain muscle mass, remember that muscles grow precisely as a result of strength training.
- To prevent nutrient deficiency, it is recommended to take vitamins during weight loss.