Protein diet for weight loss: menu for a week

23 December 2020

Protein diet for weight loss: the menu for the week includes various foods with the highest protein content, which can lead to malfunction of some organs, affect the immune system and has a number of contraindications. Nutritionists recommend this method of losing extra pounds or gaining muscle mass only to healthy people and not more than once a year.

A strong blow to the body requires recovery for many months, but it gives serious results and is suitable for those who cannot refuse fish and meat dishes. It is strictly forbidden to eat foods that contain sugar on this type of diet, which can lead to significant discomfort for sweet lovers and affect the brain. About which varieties exist, positive and negative points, menus and information are given below.

Effect of protein on the human body

Proteins, which are necessary for the normal development and functioning of the human body, are harmful in excess, as well as in deficiency. Let’s try to understand this complex mechanism together and discover all the advantages and disadvantages of overcoming protein in the diet for muscle and fat mass.

Protein is a complex organic compound that contains nitrogen and distinguishes it from carbohydrates and fats. This is a structural element of cells, and the human body is deprived of the possibility of independent protein synthesis. It follows that this can only be obtained from the outside - by eating it inside with food. Scheme of this connection type:

Ingestion with food.
Destruction in the digestive system of amino acids.
Synthesis of proteins and enzymatic substances from breakdown products.

Thus, protein deficiency contributes to:

stopped growth and development;
lack of digestive enzymes;
anemia;
reduction of defensive ability;
dystrophy;
decreased muscle mass.

Since the essence of a protein diet is an increased amount of protein consumed, it should be said about the effect of their excess, which leads to:

creates excessive stress on the kidneys;
increased likelihood of cardiovascular disease;
weakening of bones due to loss of calcium (which is excreted in the urine from the body) and osteoporosis;
impaired metabolism;
constipation and other disorders of the gastrointestinal tract;
headaches.

The risk of developing the disease increases if the recommendations are not followed: drinking too little water, lack of physical activity, non-compliance with contraindications, etc.

Protein diet: how it works

The principle is as follows:

increased protein intake;
Reduce carbs to a minimum.

When ingested with food, protein compounds that are not processed by the body become:

glucose;
fat

This diet acts as an express means of losing excess fat. Protein foods take a long time to digest, so there is no feeling of hunger. To reduce the load on the organs, you should take a large amount of water inside, which increases during the hot season.

Lack of carbohydrates can lead to metabolic disorders, so this type of diet should be approached with caution and only after consulting an expert so as not to harm yourself.

Pros protein diet

This food system assumes rapid weight loss without the desire to eat. Other positive aspects:

long saturation;
diversity in diet;
calories for food consumed are not limited;
security of results for a longer period, subject to exit rules;
efficiency in the form of ten kilograms in fourteen days.

Who is contraindicated in a protein diet

With obvious advantages, the power supply system is not without drawbacks in the form of:

unbalanced diet;
significant organ load;
loss of minerals (excreted in urine);
lack of vitamins, minerals and nutrients;
rejection of sweet flour products (creates discomfort for lovers);
mandatory physical activity is required - without it the body will be damaged.

Due to its shortcomings, the program has a number of contraindications:

pregnancy period;
childhood;
age over sixty years (possible thrombosis);
kidney and liver diseases;
biliary disease;
diseases or abnormalities in the functioning of the gastrointestinal tract;
oncological diseases;
presence of neoplasms.

Eating large amounts of protein in some cases can be life-threatening, so for contraindications, first consult a dietitian, therapist.

Rules

Recommendations:

mandatory physical activity in the form of a set of exercises;
you should burn more calories per day than you consume (the difference should be equal to three hundred kilocalories);
take small portions, but often;
consumption of metabolic boosters and natural fat burners (coffee, green tea);
calculation of the minimum amount of protein - forty grams / day - and the maximum - 140 grams / day;
additional use of vitamin and mineral complexes.

In the early days, weight loss occurs due to fluid loss, possibly weight gain due to muscle growth. The weight loss program is unbalanced, encourages mineral loss and requires the mandatory introduction of multivitamins. The measure will avoid exhaustion and consequences in the form of brittle nails, excessive thread loss, etc.

Types of protein diets

This type of food combines many diets developed by different nutritionists, and the difference lies in the duration and rules:

according to Dukan(there are a number of requirements in stages, calorie counting is not necessary, you need to consume a reduced amount of salt and prevent thirst);
by Malysheva(lasts twenty-eight days, does not allow hunger, needs to eat five times, you need to count calories, you need to eat simple carbohydrates);
view of the Kremlin(assumes scoring - 1 = 1 gram of carbohydrates / 100 grams of this product - and vegetable days);
according to Atkins(system of low carbohydrate content, the use of cheese, meat, dairy products is prohibited);
Maggi(three meals a day, there are two options - egg and cottage cheese, calorie counting is required).

The positive and negative aspects of each species are shown in the table:

Title	Suitable for	Pros	Against
Dukan	All	You don't need to count calories and limit your diet	Contraindicated in diseases of the central nervous system
Malisheva	Those who want to improve their health and lose weight in the long run	Long-lasting results, simplicity, no overeating	Weight loss comes slowly, low metabolism, contraindicated in children, adolescents, pregnant women, heavy physical work and the presence of chronic diseases
Kremlin	People who are overweight	Significant weight loss while maintaining psychological comfort	Decreased mental activity, not suitable for lovers of sweets, unacceptable for diseases of the kidneys, heart, gastrointestinal tract, pregnancy
Atkins	All	Fast and efficient weight loss, improves the work of kidneys and other organs	It is forbidden to eat many basic foods
Maggi	All	Menu self-selection, simple rules, no age restrictions	An increased amount of eggs is needed, which leads to increased cholesterol

The

Ducan diet focuses on lowering carbohydrates in the early stages. To improve the functioning of the digestive system, the diet is supplemented with bran. In the following stages, the body continues to lose pounds, but foods that contain carbohydrates begin to return to the menu.

Malysheva's program assumes a long-term weight loss system, which leads to long-term results. Basic principles: taking at least two liters or ten glasses of water during the day, avoiding sugar and salt, overeating is not allowed.

TheAtkins system combines the following requirements:

amount of meat, fish should be equal to vegetables, fruits;
reduced carbohydrate volume;
Foods that contain protein and fat are not limited by the amount consumed.

There is also a classic version:

five days;
ten days;
fourteen days.

Approved Products

There are two requirements for foods that may be consumed as part of a protein diet:

high protein content;
low concentration of fatty component.

Only materials that meet these requirements can serve as ingredients for preparing the daily menu. The list includes (name / example):

lean poultry / chicken, turkey;
rabbit meat;
veal;
lean beef;
offal / liver (contains vitamins and minerals in chemical composition);
lean fish / tilapia;
salad;
parsley;
cilantro;
dill;
vegetables / cucumber, tomato, onion, zucchini;
chicken or quail egg white;
fruit crops and juices / apple, citrus;
porridge of rice, buckwheat, oats (not more than one hundred and sixty grams per day);
bread (maximum sixty grams per day);
tea;
natural coffee;
non-fat dairy products of natural origin in the classic version / milk, kefir, yogurt, cottage cheese;
spices / black, red pepper;
sauces / soy etc.

Maybe use apple cider vinegar, seafood, tofu cheese, low-fat cheese.

Nutritional value is not an indicator to determine the suitability of a component, it should focus on the amount of carbohydrate and fat components. When calculating the amount of protein, data from the food packaging provided by the manufacturer should be used as sources of information.

Prohibited Products

The following checklist can help you determine food suitability, which includes:

pork, fish with a high percentage of fat;
pasta;
bakery products;
all cereals except those on the permitted list;
fruit crops (only apples and citrus are allowed) (bananas are not recommended);
potatoes (high percentage of starch);
corn;
carrots (contains sugar);
beets (contains sugar);
fructose;
sugar and sweeteners;
juices (other than permitted);
products containing sugar;
beverages with added sugar;
carbonated water (mineral and other beverages);
mayonnaise;
ketchup;
any sauces that contain a high percentage of fat.

Protein drinks

Daily intake should be at least 1, 2, not more than 1, 6 grams of protein for normal body function. You can also provide the norm by drinking drinks with increased content of this component during the day. There are three drinking options:

protein shakes from powder;
homemade cocktails;
milk, fermented milk products, juices separately.

Powder protein shakes are concentrated mixtures with or without minimal or no fatty and carbohydrate components. A characteristic feature is the ease of assimilation.

You can prepare a high-protein drink by mixing simple foods that you will find in the kitchen in a blender. The table shows possible variations:

Title	Components	Quantity, grams / quantity, pieces	Kcal / gram protein
With banana	Cheese 0% Banana Milk	100 1 200	293/24
Egg	Chicken egg white Milk Cheese 0% Syrup	1 200 50 Two teaspoons	200/17
Fruit	Cheese 0% Milk Peach Honey	100 100 One-fifth Table Bucket	198 / 19. 5
With spinach	Banana Low fat Greek yogurt Spinach Vanilla Extract	Pola 150 225 A quarter of a teaspoon	196 / 22. 4
Oats and berries	Oatmeal Milk Berries, frozen Honey Greek yogurt Ice	45 230 80 Three spoons 100 One or two dice	557/23

The drinks listed in the table contain a lot of protein, not all are suitable for the diet - when choosing you should adhere to the list of prohibited foods for a particular diet.

7-day protein diet menu

When compiling the daily menu, the manufacturer's data on product composition should be taken into account, general data are given in the list(name / calories / proteins / fats / carbohydrates):

chicken fillet / 110/23, 1/1, 2 / -;
Ideyka file / 84/19, 2/0, 7 / -;
rabbit meat / 173/33 / 3. 5 / -;
beef / 250/26/15 / -;
tilapia / 96 / 20. 1 / 1. 7;
chipboard / 83/16, 5/1, 8 / -;
hake meat / 86 / 16. 6 / 2. 2 / -;
cod / 78/17, 7/0, 7 / -;
one percent kefir / 40/2, 8/1, 0/4, 0;
one percent milk / 41/3, 3/1, 0/4, 8;
one percent yogurt / 40 / 3. 0 / 1. 0 / 4. 1;
one percent cottage cheese / 79 / 16. 3 / 1. 0 / 1. 3;
chicken liver / 136/19, 1/6, 3/0, 6;
beef liver / 125/20, 0/3, 1/4, 0.

Recommendations for use are given in the table:

Product / Group / Period	Reception time
Breakfast	No later than three hours (countdown after waking up)
Dinner	Sleep time of at least three hours
Complex carbohydrates	Small portions in the morning - no later than 14: 00
Apples (no more than two) or citrus fruits	Before lunch
Protein combination with starch-free vegetables (tomato, cucumber, celery)	After 14: 00

These rules should be followed when compiling a daily diet.No more than thirty grams of vegetable fat in the form of linseed oil is allowed.

The simplest protein diet

Food in this program is basically taken five times, following the above recommendations. The menu is shown in the table below:

Dani	Breakfast	Snack	Lunch	Snack	Dinner
1	Cheese	Fruit / apple	Whole grain bread / chicken fillet	Natural yogurt	Steamed fish and vegetable salad
2	Tea	Orange	Beef / stewed vegetables	Kefir	Roast fish
3	Tea / Three Chicken Proteins	Apple	Cooked turkey fillet with rice	Cheese	Cooked beef / vegetable salad (cabbage)
4	Oatmeal cookies, two pieces / kefir	Grapefruit	Cooked chicken / asparagus	Kefir	Cooked fish / vegetables
5	Orphan with tea	Apple	Cooked fish / whole grain bread	Yogurt	Beef / stewed vegetables
6	Tea / two squirrels	Citrus	Beans / Vegetables	Kefir	Cooked fish / vegetables
7	Orphan with tea	Apple	Cooked beef / vegetable soup / bread	Cheese	Cooked beef / fresh vegetables

Ducan's diet

User results range from one to four pounds lost in seven days. An example of a menu is presented in the table:

Dani	Breakfast	Lunch	Snack	Dinner
1	Protein omelet Lightly salted salmon Coffee	Chicken Cutlets Kefir	Cheese Yogurt	Seafood platter (soup, cocktail)
2	Fresh cheese casserole Tea (herbal, green, black)	Veal meatballs / vegetable salad	Kefir + bran	Vegetable stew with chicken tray
3	Baked cheesecakes with cream Coffee	Fish soup or fish soup	Apple, citrus or kiwi	Roast meat and vegetable dish
4	Cheese Kefir	Solyanka meat	Salty salty sandwich with salmon and greens	Meat and vegetable roll
5	Chicken file Apple Tea	Baked fish / whole grain bread	Pancake with cottage cheese and bran	Chicken cutlets / vegetable salad
6	Boiled chicken egg Salty salted salmon Coffee	Bean stew / vegetable salad	Cheesecakes Herbal tea	Steamed fish steak / cabbage salad
7	Fried eggs with meat Coffee	Meat soup with vegetables	Apple, citrus or kiwi Sir	Roast fish / vegetables Red wine

Protein-carbohydrate diet for weight loss

A sample menu for a week in this diet is given in the table:

Dani	Breakfast	Snack	Lunch	Snack	Dinner
1	Fresh cheese + dried fruit Coffee + cream	Apple / one	Lentil and chicken soup	Tea + jam	Curry
2	Protein Omelette Herbal tea	Orange / one	Spinach Soup	Kefir	Chicken nuggets
3	Fresh cheese casserole Coffee + milk	Kiwi / two pieces	Salmon in milk	Yogurt	Egg salad
4	Oatmeal + fruit + honey	Grenade / one	Potato and sour cream soup	Dates / Handful	Buckwheat / salad with honey and cabbage
5	Fresh cheese pan + honey Tea + jam	Banana	Fish and shrimp soup	Yogurt	Salad with proteins and carbohydrates
6	Cooked proteins / two pieces Herbal tea	Mandarins / two	Oriental soup (egg and pink salmon)	Mermaid milk	Kebab (turkey + vegetables)
7	Rice porridge Cookies Coffee + sugar	Banana	Minestrone	Baking	Dumplings (potatoes and cabbage)

Protein diet for women

Recommendations are given in the table (numbers correspond to pieces and grams):

Dani	Breakfast	Snack	Lunch	Snack	Dinner
1	Sireva / 200 Coffee	Apples / 1	Roast chicken fillet / 100 Black bread	Yogurt	Fish Vegetable salad
2	Yogurt	Orange / 1	Beef + vegetables	Kefir	Fish + vegetables
3	Boiled eggs Tea	Grapefruit / 1	Chicken fillet + brown rice	Yogurt	Roast beef Vegetable salad
4	Kefir Oatmeal / 3	Banana / 1	Turkey file	Ryazhenka	Roast fish Vegetable salad
5	Sireva / 200	Apple / 1	Roast beef Black bread	Kefir	Roast fish Vegetable salad
6	Omelette	Grenade / 1	Roast chicken fillet Vegetable salad	Yogurt	Roast fish + vegetables
7	Sireva / 200	Mandarine / 2	Cooked beef Black bread	Kefir	Roast fish + broccoli

Duration of protein diet

The classic variation assumes three types of duration in days:

The maximum number of days is fourteen. The meaning presupposes the presence of physical activity, with a passive lifestyle, this type of diet can lead to impaired kidney function. In order to reduce the load on the internal organs, it is necessary to ingest large amounts of fluid. Exceeding the recommended duration can cause:

increased fatigue;
decreased mental alertness;
headaches;
urolithiasis;
fragility, lack of hair shine, nail plates;
increased dryness of the epidermis;
renal edema.

The reason for the damage in the form of the presented side effects of long adherence to the requirements of the protein system is the imbalance that creates a load on the body. Despite the undoubted benefits of proteins for the body, their predominance in the diet can be harmful to health. At the end of the recommended time, you should gradually abandon this program and not repeat it throughout the year.

Protein diet recipes for weight loss

Omelet

You can cook in a double boiler, microwave or multi-cooker.

Prepare the components and add to the bowl:

raw chicken eggs / four pieces;
milk / half a glass.

Cooking instructions:

Whisk the ingredients with a mixer.
Immerse in a container with a steamer.
Cook under normal conditions for twenty minutes.

Chum salmon

Prepare the components and add to the bowl:

fish steaks / one piece;
lemon juice / teaspoon;
spices / to taste;
hard cheese / twenty grams;
yogurt / two tablespoons;
tomato / one piece.

Cooking instructions:

Wash the steak, pour the juice, add spices.
Cut the tomatoes into rings.
Put the vegetables.
Coat the steak with yogurt.
Put the cheese.
Place in an oven preheated to 180 degrees Celsius.

How to get out of the diet

Weight loss is given to the body by stress, but after the period proposed by a weight loss or weight maintenance program, the transition to a normal diet should be gradual. This requirement is basic and the duration of maintaining the achieved value on the balance depends on compliance. If you suddenly start using most of the banned products the next day, the shops are not only full of returns to their original form, but also of a large number.

Basic output principles:

exclusion of sugar component from beverages (tea, coffee);
use of minimum amounts of flour and sweet products;
don’t eat too many fatty foods;
sip water on an empty stomach;
oatmeal or low-fat cottage cheese for breakfast;
lunch - lean soup, roasted fish or meat (not fried);
refrain from potatoes (contains starch);
small portions at least three and at most five times during the day.

Known dietary ingredients should be added slowly to daily menus. Exercises, relaxing procedures enhance the effect.

Exit

Protein diet can lead to kidney and other organ damage due to stress on the body. The diet is contraindicated in many diseases, so for contraindications you must first consult a dietitian or therapist.
Eating protein foods and eliminating carbohydrates from your diet requires mandatory physical activity. Only in combination with exercise will it be possible to achieve the best results.
You shouldn't look forward to the first kilos lost - it's not fat, but water leaving the body.
In some cases it is not possible to lose, but to accumulate body fat, deterioration of nail structure, hair loss. The immune system is also emphasized - the diet should be enriched with vitamins that are consumed internally.
It is necessary to leave the diet smoothly - excessive consumption of foods rich in carbohydrates will lead not only to the restoration of lost weight, but also to more.