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, they saturate for a long time, so you will not be bothered by the feeling of hunger. But a body devoid of carbohydrates and fats will begin to use its own fat reserves as extra energy.
The role of protein in the body
Life without protein is impossible. The importance of protein for the body lies in the fact that it serves as a material for building cells, tissues and organs, creating enzymes, most hormones, hemoglobin and other substances that perform the most important functions in the body. Proteins and their role in the body lie in the fact that they are involved in protecting the body from infections, and stimulate the absorption of vitamins and minerals. Our life activity is associated with continuous consumption and renewal of protein. In order to balance these processes, protein losses must be compensated daily. Unlike fats and carbohydrates, it does not accumulate or be synthesized in the body from other nutrients, ie you can only get protein from food.
Duration of protein diet
Protein-type diets are usually prescribed in detail for one or two weeks. The menu is not very diverse: in the second week, if there is one, experts advise you to eat the same menu as in the first, following the diet from the last to the first day.
Also, nutritionists recommend adhering to a protein diet for no longer than 14 days, after which it is necessary to take a break of half a year. Only then can you continue the course.
Advantages and disadvantages of protein diet
In addition to the usual goal of "weight loss", a protein diet has other beneficial effects on the body. namely:
- Improving skin condition. Proteins are essential in the body. Thanks to him, your muscles are strong and your skin does not sag. Increasing the protein content in your daily diet will ensure the beautiful appearance of your skin.
- Calorie content. Protein contains almost 2 times fewer calories than fat. And due to the fact that the body needs much more time and energy to process fat, the weight loss process is simply inevitable.
- Toxin removal. Proteins contribute to the removal of excess fluid from the body, and with them toxins.
- Lack of feeling hungry. Due to the characteristics of the organism and the long assimilation of proteins, the feeling of hunger comes after a long 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 several disadvantages of a protein diet. Most of them are based on contraindications for certain groups of people. But I can not fully attribute the disadvantages, because having contraindications to the diet - it makes no sense to sit on it. And if they did sit down, then what is the purpose of regret?
Thus, dietary deficiencies include:
- Prison. This is a common problem in people on a protein diet. The solution to this problem is to use large amounts of water or kefir. If it does not help, then the use of laxatives
- Decomposition products are not removed. The solution to this problem, as in the previous case, is to use water in the required quantities.
- Breath
- 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 of keeping your figure in good shape and you are not trying to lose weight, then this restriction does not apply to you.
This is where the child's shortcomings end. Everything else already falls into the category of contraindications and should be taken first and foremost before you go on a diet.
Protein diet rules
The characteristics of the protein diet are in accordance with the following rules:
- each meal is a protein combined with other foods,
- all foods should be prepared without fat, your fat rate per day is 30 g. , that is 1 - 2 tablespoons. l. oils as a salad dressing
- up to 14 hours it is allowed to eat complex carbohydrates in the form of cereals (rice, buckwheat, oatmeal) 4 - 6 tablespoons. l. ,
- you can use vegetables that do not contain starch (or with a minimum content) - cucumbers, tomatoes, zucchini, cabbage and lettuce,
- of fruits, give preference to citrus or unsweetened apples (1 - 2 per day),
- drink plenty of water (1-2 liters per day),
- you need to 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 table of protein content in products,
- the duration of the diet is not longer than 2 weeks.
Diet in a protein diet
You need to eat at least 5 times a day, while the last time you can afford food is 3 hours before the lights go out, and breakfast can only start 30 minutes after you wake up. As for the distribution of nutritional 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 a day, which is enough for your body.
How to cook meals with a protein diet
For 7 days, 14 or a month, the menu, the number of grams per serving, with a protein diet, does not differ much.
The first, second and third are an indispensable component of breakfast, lunch and dinner. The only difference is in the preparation and time of the meal.
Soup is the first item on the menu. The basis of the soup is protein soup: fish, meat, poultry. Add vegetables 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 diminish the taste of the vegetable soup with protein broth. Every liquid food contributes to weight loss.
For other dishes, there is a much larger selection 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 what to replace attachments? Potatoes, pasta, cereals are saturated with carbohydrates and are therefore not suitable for any diet. Replace side dishes with carbs with vegetable dishes. Bake, cook, stew, for every housewife. Just be careful with spices.
Sugar, sweet syrup and some additives that are not recommended for use may be lost in the composition. The use of a variety of foods in the diet, eating disorders and feelings of hunger are not noticed.
Protein diet menu options
The daily menu consists of five meals, including a sufficient amount of protein foods to keep the body from feeling hungry. The diet is quite diverse, and consists of the simplest and easiest dishes to prepare.
The diet is designed for a week, with 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 for a week (7 days)
Make your diet so that its daily calorie content does not exceed 1000 kcal. Divide them into 5 meals so that the last one is 3-4 hours before bedtime. You can lose 5-7 kg in a week.
| Dan | meal | Menu for the day |
| 1 day | Breakfast | Omelet of 3 proteins 1 cup kefir (low fat) sugar-free tea or coffee |
| Late breakfast | 1 cup kefir or yogurt (without additives) | |
| Dinner | 100 gr. boiled chicken with spices and herbs | |
| afternoon tea | 1 apple or orange | |
| Dinner | 100-150 gr. roasted fish with herbs and spices. 1 cup fat-free kefir |
|
| 2 days | Breakfast | 2 hard boiled eggs 1 tomato 1 whole grain bread |
| Late breakfast | 1 cup 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 sardines), 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 | Wholemeal 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 cooked beans 1 cup kefir or yogurt |
|
| Day 4 | Breakfast | 150 g of low-fat cottage cheese, Green tea |
| Late breakfast | a handful of nuts - no more than 30 g. | |
| Dinner | Chicken soup with vegetables and chicken breast. 1 whole grain bread |
|
| afternoon tea | 1 apple or orange | |
| Dinner | Fish or meat baked in the oven. Salad of fresh vegetables - cabbage, tomatoes and red peppers. |
|
| Day 5 | Breakfast | Tomato salad and lettuce seasoned with lemon juice |
| Late breakfast | 1 cup kefir or yogurt (without additives) | |
| Dinner | Cream of broccoli soup with pieces of chicken breast. 1 whole grain bread |
|
| afternoon tea | 5 pieces. any dried fruit | |
| Dinner | Cabbage and green pea salad. Breast breast with cheese and tomato (hard cheese) |
|
| Day 6 | Breakfast | Omelet of 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 kefir or yogurt (without additives) | |
| Dinner | Vegetable and meat stew - no more than 200 g. Kefir or yogurt |
|
| Day 7 | Breakfast | 150 gr. low-fat cottage cheese with dried apricots, Green tea |
| Late breakfast | a handful of nuts - no more than 30 g. | |
| Dinner | 1/3 cup buckwheat (better not to cook it, but pour boiling water over it and leave overnight) and fish or meat of your choice | |
| afternoon tea | 1 orange | |
| Dinner | 150 g of meat with lemon and herbs baked in the oven. Mix the juice of half a lemon and spices for the meat, marinate the meat for 1 to 4 hours. After baking 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 of your choice. There are no strict rules here. The option shown is just an example.
Portion size is about 200-250 g.
First day: Morning, afternoon, evening meals, snacks
| 1 p. p. (breakfast) | Coffee / tea without sweeteners + cottage cheese |
| 2 p. p. (2nd breakfast) | Apple |
| 3 p. p. (lunch) | Cooked chicken breast with roasted vegetables |
| 4 p. p. (snack) | Empty natural yogurt |
| 5 p. p. (dinner) | Steamed fish + vegetable salad |
Second day: Morning, afternoon, evening meals, snacks
| 1 p. p. (breakfast) | Coffee / tea without sweeteners + yogurt |
| 2 p. p. (2nd breakfast) | Orange |
| 3 p. p. (lunch) | Vegetables (roasted) + veal (beef) |
| 4 p. p. (snack) | Kefir |
| 5 p. p. (dinner) | Fish (baked) and vegetables (natural, without heat treatment) |
Third day: Morning, afternoon, evening meals, snacks
| 1 p. p. (breakfast) | Coffee / tea without sweeteners + a couple of eggs |
| 2 p. p. (2nd breakfast) | grapefruit |
| 3 p. p. (lunch) | Roast turkey leg + -5 tbsp. brown rice |
| 4 p. p. (snack) | cottage cheese |
| 5 p. p. (dinner) | Cabbage salad + boiled veal |
Fourth day: Morning, afternoon, evening meals, snacks
| 1 p. p. (breakfast) | Kefir + biscuits (2 pcs. , Made of oatmeal, better homemade) |
| 2 p. p. (2nd breakfast) | kiwi (2 pcs) |
| 3 p. p. (lunch) | Chicken with asparagus |
| 4 p. p. (snack) | Fresh juice |
| 5 p. p. (dinner) | Seafood and vegetables |
Fifth day: Morning, afternoon, evening meals, snacks
| 1 p. p. (breakfast) | Omelette of 2 steamed eggs + tea or unsweetened coffee |
| 2 p. p. (2nd breakfast) | Apple |
| 3 p. p. (lunch) | Fish with bread |
| 4 p. p. (snack) | Ryazhenka |
| 5 p. p. (dinner) | Chicken + raw vegetables |
Sixth day: Morning, afternoon, evening meals, snacks
| 1 p. p. (breakfast) | Fresh cheese + tea or unsweetened coffee |
| 2 p. p. (2nd breakfast) | Orange |
| 3 p. p. (lunch) | Tofu baked with vegetables |
| 4 p. p. (snack) | Yogurt without additives |
| 5 p. p. (dinner) | Shrimp with asparagus |
Seventh day: Morning, afternoon, evening meals, snacks
| 1 p. p. (breakfast) | Fresh cheese + tea or unsweetened coffee |
| 2 p. p. (2nd breakfast) | Apple |
| 3 p. p. (lunch) | Vegetable soup + boiled beef |
| 4 p. p. (snack) | Kefir + whole grain bread |
| 5 p. p. (dinner) | Steamed fish + vegetable salad |
Menu protein diet for 14 days
The products on the menu can be safely replaced with equivalent ones from the table of allowed ones, and the proposed dishes can be replaced with similar ones 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.
| Breakfast |
|
| second breakfast |
|
| Dinner |
|
| afternoon tea |
|
| Dinner |
|
The list of allowed products is so diverse that it is not difficult to make a detailed menu of protein diet, there is room for imagination to "wander". Gradually adhering to a protein diet will allow you to gradually and efficiently leave the diet.
Recipes for a protein diet
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. In more economical versions of such a diet, vegetables and nuts are allowed. In a rigid weight loss system, you can't really clarify. For a week, and sometimes more, you have to eat only boiled eggs, fish and chicken every day.
As you understand, the following recipes are more suitable for economy and more diverse in terms of permitted products. They are based on protein products, but some flavor-enhancing ingredients can be added, which are somewhat outside the nutritional principles of a solid protein diet.
The first meal
Egg cream soup
Ingredients:
- 400 g chicken or turkey breast
- 300-400 g spinach,
- 2 boiled eggs,
- 150 ml of milk
- spices,
- sol,
- a twig of primrose.
Cook the meat in 2-2, 5 liters of water until it softens with bay leaf, peppercorns and Provencal herbs. Remove the meat and cut into cubes. Put chopped spinach in the soup and cook until soft. In a blender bowl, pour the soup, milk, put the meat and chopped eggs and whisk creamy. Serve immediately, garnished with a sprig of parsley and half a boiled egg.
Nutritious fish soup
- 400 g fillets of any white fish,
- 1 red onion
- 400 g cauliflower,
- lemon juice,
- pepper,
- sol,
- natural yogurt (optional)
Disassemble the cauliflower, peel, cut into small pieces. Cut the fish into large cubes. Chop the onion into thin half-rings. Put everything in a sherpa, fill with water and cook until soft. Add salt and pepper, before serving, add lemon juice and a couple of tablespoons of Greek yogurt if desired.
Soup with chicken meatballs
- 300 g minced chicken,
- 2 squirrels,
- 1 tbsp bran,
- vegetable soup (celery or cauliflower with onions),
- 5 stalks of green onions
- 1 small onion
- salts and spices.
Mix minced meat, squirrels, bran and finely ground onion, form meatballs the size of a small chestnut. Put meatballs, bay leaf, 5 grains of black pepper in boiling soup, cook until soft. 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 - you can lose up to 5 kilograms in just one week, depending on your initial weight and activity. Since protein foods saturate the body well with energy, it is recommended to combine diet with training for maximum effect.
As for the reviews, they are positive and negative. Many did not like the diet - against the background of a lack of vitamins and trace elements, some of those who lost weight developed dizziness and weakness. Despite that, every person who was on this diet lost weight.
Contraindications to protein diet
Before this diet, go through the obligatory medical examination, because the protein diet is not allowed for everyone and is completely forbidden:
- with deviations in the work of the heart (with arrhythmias) and any of its diseases,
- hepatitis and any liver disease,
- during breastfeeding and during pregnancy,
- with renal dysfunction
- with joint pain or related diseases,
- in 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 for the elderly,
- for 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 days with carbohydrates, that is, one day you eat only protein foods, and the next you eat complex carbohydrates. This diet option is considered more balanced and can be followed for more than two weeks. Usually such a diet is resorted to after a pure protein diet to consolidate the result.
Atkins diet
Also known as the Hollywood diet, which has become a favorite of many Hollywood stars. The basis of nutrition, compiled by Dr. Atkins, is the use of mostly protein foods, even high-calorie fatty foods are allowed, but carbohydrates are excluded.
Protein diet dr. Pierre Dukan
The most popular protein diet is the Dukan diet. This is exactly the system of proper nutrition, which you must adhere to for the rest of your life. According to modern nutritionists, the best diet for weight loss is one that you can comfortably follow without suffering from hunger, without falling from weakness and without obsession with the number of calories.
Recommendations for a protein diet
Given the disadvantages of this method of weight loss, we have compiled recommendations for you, following which you can minimize the negative consequences for your body and only benefit from the diet:
- First of all, don’t overdo it with your diet. Remember that measure is needed in everything: do not completely exclude carbohydrates and fats from your diet. If you decide to continue losing weight after a week, 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 weight loss for 7 days creates great 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, adhere to a water regime - you must 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 consist mainly of fat and increase cholesterol levels.
- Proteins in a duet with carbohydrates are better absorbed. 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 lunch time.
- If your goal is not only to lose weight, but also to gain muscle mass, remember that muscles grow precisely from the load.
- To avoid nutrient deficiencies, it is recommended to drink vitamins during weight loss.