Protein diet for weight loss: menu for a week

23 December 2020

Protein diet for weight loss: the menu of the week includes various foods with the highest protein content, which can lead to dysfunctions in the functioning of certain organs, strike the immune system and present a number ofcontraindications. Nutritionists recommend using this method to lose extra pounds or gain muscle mass only for healthy people and no more than once a year.

A hard blow to the body requires recovery for several months, but it gives serious results and is suitable for those who can not refuse fish and meat dishes. It is strictly forbidden to eat foods containing sugar in this type of diet, which can cause significant discomfort for lovers of sweets and affect brain activity. On the existing varieties, positive and negative points, menus and information are given in the text below.

The effect of protein on the human body

Proteins, being necessary for the normal development and functioning of the human body, in excess are harmful, as well as in case of deficiency. Let's try to understand this complex mechanism together and find out all the advantages and disadvantages of the predominance of proteins in the diet for muscle and fat mass.

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

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

Thus, a lack of protein contributes to:

retarded growth and development;
deficiency of enzymatic substances for digestion;
anemia;
decreased defensive capacity;
;
decrease in muscle mass.

Since the essence of the protein diet is to increase the amount of protein consumed, it is worth mentioning the effect of its excess, which leads to:

creating excessive stress on the kidneys;
increased likelihood of cardiovascular disease;
weakened bones due to loss of calcium (excreted in the urine of the body) and osteoporosis;
impaired metabolism;
;
constipation and other disorders of the gastrointestinal tract;
headache.

The risk of developing diseases 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;
keeps carbohydrates as low as possible.

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

glucose;
fat.

This diet acts as an express tool for the loss of excess fatty tissue. Protein foods take a long time to digest, so there is no feeling of hunger. To reduce the load on the organs, you need to take a large amount of water inside, which increases in the hot season.

Lack of carbohydrates can lead to impaired metabolism, which is why this type of diet should be approached with caution and only after consulting with a specialist so as not to injure yourself.

Benefits of a protein diet

This nutritional system assumes a rapid loss of pounds without the urge to eat. Other positive aspects:

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

Which is contraindicated in a protein diet

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

unbalanced diet;
heavy load on organs;
loss of minerals (excreted in the urine);
lack of vitamins, minerals and nutrients;
refusal of sugary flour products (creates discomfort for lovers);
compulsory physical activity is required - without it the body will be injured.

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

period of pregnancy;
age of the children;
age over sixty (possible thrombosis);
kidney and liver disease;
gallstone disease;
diseases or abnormalities in the work of the gastrointestinal tract;
oncological diseases;
presence of neoplasms.

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

Rules

Recommendations:

compulsory physical activity in the form of a series of exercises;
you must burn more calories per day than you consume (the difference must 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 is due to fluid loss, possibly weight gain due to muscle growth. The weight loss program is unbalanced, promotes the loss of minerals and requires the mandatory introduction of multivitamins. The measure will prevent exhaustion and its consequences in the form of brittle nails, excessive loss of wicks, etc.

Types of protein diets

This type of food combines a number of diets that have been developed by different nutritionists, the difference is in the duration and the rules:

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

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

Title	Suitable for	Benefits	Disadvantages
Ducan	Everyone	You don't need to count calories and limit your diet	Contraindicated in diseases of the central nervous system
Malysheva	Those who want to improve their health and lose weight for a long time	Long-lasting results, simplicity, no overeating	Slow weight loss, low metabolic rate, contraindicated in children, adolescents, pregnant women, heavy physical work and the presence of chronic diseases
Kremlin	Overweight people	Significant loss of kilograms while maintaining psychological comfort	Reduced mental activity, not suitable for candy lovers, unacceptable for diseases of the kidneys, heart, gastrointestinal tract, pregnancy
Atkins	Everyone	Fast and effective weight loss, improves kidney and other organ function	It is forbidden to eat many essential foods
Maggi	Everyone	Auto-select menu, simple rules, no age restriction	Requires increased amount of eggs, resulting in increased cholesterol

The Ducan diet focuses on reducing 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 weight, but foods containing carbohydrates start to return to the menu again.

Malysheva's program assumes a long-term weight loss system, which leads to long-term results. Basics: take at least two liters or ten glasses of water during the day, avoid sugar and salt, do not overeat.

The Atkins system combines the following requirements:

the amount of meat, fish should be equivalent to vegetables, fruits;
reduced carbohydrate volume;
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 food products that can be consumed as part of a protein diet:

high in protein;
low concentration of fat component.

Only materials meeting these requirements may be used as ingredients for the preparation of the daily menu. The list includes (name / example):

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

Perhaps the use of apple cider vinegar, seafood, tofu cheese, low fat cheese curds.

Nutritional value is not an indicator for determining the suitability of a component; you have to focus on the amount of carbohydrates and fat. When calculating the amount of protein, the food packaging data provided by the manufacturers should be used as a source of information.

Prohibited products

The following checklist can help determine the suitability of foods, which includes:

pork, fish with a high percentage of fat;
pasta;
bakery products;
all types of cereals other than those specified in the authorized list;
fruit crops (only apples and citrus fruits are allowed) (bananas are not recommended);
potatoes (high percentage of starch);
corn;
carrots (contains sugar);
beets (contains sugar);
fructose;
sugar and sweeteners;
(except permitted);
products containing sugar;
drinks with added sugar;
carbonated water (mineral drinks and other types of drinks);
mayonnaise;
ketchups;
all sauces containing a high percentage of fat.

Protein drinks

The daily diet should be at least 1, 2 and not more than 1, 6 gram of protein for the normal functioning of the body. You can also provide the norm by drinking drinks with an increased content of this component during the day. There are three drink options:

protein shakes from powders;
house cocktails;
milk, dairy products, juice separately.

Protein powder drinks are concentrated mixtures with little or no fat and carbohydrate components. A distinguishing feature is the ease of assimilation.

You can make a high protein drink by mixing the simple foods you find in the kitchen. The table shows the possible variants:

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

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

7 Day Protein Diet Menu

When composing the daily menu, the manufacturer's data on the composition of the product must be taken into account, general data is given in the list(name / calories / proteins / lipids / carbohydrates):

chicken fillet / 110/23, 1/1, 2 / -;
Filet Ideyka / 84 / 19. 2 / 0. 7 / -;
rabbit meat / 173/33 / 3, 5 / -;
beef / 250/26/15 / -;
tilapia / 96/20, 1/1, 7;
flet / 83/16, 5/1, 8 / -;
meat of hake fish / 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;
1% yogurt / 40/3, 0/1, 0/4, 1;
1% 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.

The recommendations for use are given in the table:

Product / Group / Period	Reception time
Breakfast	No later than three hours (countdown on alarm clock)
Dinner	At least three hours of sleep
Complex carbohydrates	Small portions in the morning - no later than 2: 00 p. m.
Apples (no more than two) or citrus	Before lunch
Combination of protein with non-starchy vegetables (tomato, cucumber, celery)	After 2: 00 p. m.

When compiling a daily diet, these rules should be followed.No more than thirty grams of vegetable fat in the form of flaxseed oil is allowed.

The simplest protein diet

The food in this program is basically taken five times, according to the recommendations above. The menu is presented in the table below:

Days	Breakfast	Snack	Lunch	Snack	Dinner
1	Curd	Fruit / apple	Whole grain bread / chicken fillet	Natural yogurt	Steamed fish / vegetable salad
2	Tea	Orange	Beef / cooked vegetables	Kefir	Baked fish
3	Tea / Three chicken egg whites	Apple	Boiled turkey fillet with rice	Curd	Boiled beef / vegetable salad (cabbage)
4	Oatmeal cookies, two pieces / kefir	Grapefruit	Cooked chicken / asparagus	Kefir	Boiled fish / vegetables
5	Tea curd	Apple	Boiled fish / whole grain bread	Yogurt	Beef / cooked vegetables
6	Tea / two squirrels	Citrus	Beans / vegetables	Kefir	Boiled fish / vegetables
7	Tea curd	Apple	Boiled beef / vegetable soup / bread	Curd	Boiled beef / fresh vegetables

Ducan's diet

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

Days	Breakfast	Lunch	Collation	Dinner
1	Protein omelet Lightly salted salmon Coffee	Chicken cutlets Kefir	Curd Yoghurt	Seafood platter (soup, cocktail)
2	Cottage cheese casserole Tea (herbal, green, black)	Veal Meatballs / Vegetable Salad	Kefir + bran	Vegetable Stew with Chicken Platter
3	Baked cheesecakes with sour cream Coffee	Fish soup or fish soup	Apple, Citrus or Kiwi	Baked meat and vegetable dish
4	Curd Kefir	Solyanka meat	Sandwich with salmon and lightly salted green vegetables	Roll with meat and vegetables
5	Chicken fillet Apple Tea	Baked fish / whole grain bread	Cottage cheese and bran pancake	Chicken cutlets / vegetable salad
6	Boiled chicken egg Lightly salted salmon Coffee	Bean stew / vegetable salad	Cheesecakes Herbal tea	Steamed fish steak / coleslaw
7	Fried eggs with added meat Coffee	Meat soup with vegetables	Apple, Citrus or Kiwi Cheese	Baked fish / vegetables Red wine

Protein-carbohydrate diet for weight loss

An example menu for a week in this food system is shown in the table:

Days	Breakfast	Snack	Lunch	Snack	Dinner
1	Cottage cheese + dried fruits Coffee + cream	Apple / a	Lentil and Chicken Chowder	Tea + jam	Curry
2	Protein omelet Herbal tea	Orange / a	Spinach soup	Kefir	Chicken nuggets
3	Cottage cheese casserole Coffee + milk	Kiwi / two pieces	Milk salmon	Yogurt	Egg salad
4	Oatmeal + fruit + honey porridge	Garnet / one	Potato and sour cream soup	Dates / handle	Buckwheat / honey and cabbage salad
5	Cottage cheese + honey casserole Tea + jam	Banana	Fish and shrimp soup	Yogurt	Protein and Carbohydrate Salad
6	Boiled protein / two pieces Herbal tea	Mandarins / two	Oriental soup (with eggs and pink salmon)	Curdled milk	Kebab (turkey + vegetables)
7	Rice porridge Cookies Coffee + sugar	Banana	Minestrone	Cooking	Dumplings (potato and cabbage)

Protein diet for women

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

Days	Breakfast	Snack	Lunch	Snack	Dinner
1	Curd / 200 Coffee	Apples / 1	Baked chicken fillet / 100 Black bread	Yogurt	Fish Vegetable salad
2	Yogurt	Orange / 1	Beef + vegetables	Kefir	Fish + vegetables
3	Soft-boiled eggs Tea	Grapefruit / 1	Chicken fillet + brown rice	Yogurt	Baked beef Vegetable salad
4	Kefir Oatmeal cookies / 3	Banana / 1	Turkey fillet	Ryazhenka	Baked fish Vegetable salad
5	Curd / 200	Apple / 1	Baked beef Black bread	Kefir	Baked fish Vegetable salad
6	Omelette	Garnet / 1	Baked chicken fillet Vegetable salad	Yogurt	Baked fish + vegetables
7	Curd / 200	Mandarins / 2	Boiled beef Black bread	Kefir	Baked fish + broccoli

Duration of the protein diet

The classic variant assumes three types of duration in days:

The maximum number of days is fourteen. The meaning assumes the presence of physical activity, with a passive lifestyle, this type of nutrition can lead to impaired kidney function. To reduce the load on internal organs, it is necessary to consume large amounts of fluid. Exceeding the recommended time may cause:

increased fatigue;
decreased mental alertness;
headache;
urolithiasis;
brittleness, lack of shine of hair shafts, nail plates;
increased dryness of the epidermis;
.

The reason for the damage in the form of side effects presented from long monitoring of the demands of the protein system is an imbalance, creating a load on the body. Despite the indisputable benefits of proteins for the body, their predominance in the diet can be harmful to health. At the end of the recommended terms, you should gradually quit this program and not repeat it throughout the year.

Protein Weight Loss Diet Recipes

Omelette

You can cook in a double boiler, microwave, or multicooker.

Prepare the components and add them to the bowl:

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

Cooking instructions:

Whisk the ingredients with a blender.
Immerse yourself in the steamer container.
Bake under normal conditions for twenty minutes.

Baked chum salmon

Prepare the components and add them 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 with juice, add the spices.
Let marinate for twenty minutes.
Cut the tomato into slices.
Place the vegetable.
Brush the steak with the yogurt.
Place the cheese.
Place in an oven preheated to 180 degrees Celsius.
Bake for thirty minutes.

How to get out of the diet

The lost weight is given to the body by stress, but after the period suggested by the weight loss or weight maintenance program, the transition to a normal diet should be gradual. This requirement is fundamental and the duration of the maintenance of the value reached on the scales depends on the conformity. If the next day you suddenly start consuming most of the banned products, the actions are heavy not only with a return to their original form, but also a large whole.

Basics of output:

exclusion of the sugar component of beverages (tea, coffee);
consumption of minimum amounts of flour and sweet products;
do not eat foods that are too fatty;
a sip of water on an empty stomach;
oatmeal or low fat cottage cheese for breakfast;
lunch - low-fat soup, baked fish or meat (not fried);
refrain from potatoes (contains starch);
small portions at least three and no more than five times a day.

Familiar food ingredients should be added slowly to daily menus. Exercise, relaxing procedures enhance the effect.

Output

A protein diet can cause kidney and other organ dysfunction due to stress on the body. The food system is contraindicated in a number of diseases. Therefore, you should first consult a dietitian or therapist for contraindications.
Eating protein foods and excluding carbohydrates from the diet requires mandatory physical activity. Only in combination with exercises will it be possible to achieve the best results.
You shouldn't be celebrating the first few pounds lost - it's not fat, but water leaving the body.
In some cases it is not possible to lose, but to accumulate fat in the body, deterioration of the structure of the nails, loss of strands of hair. In addition, the immune system is under pressure - the diet must be fortified with vitamins consumed internally.
It is necessary to quit the diet smoothly - excessive consumption of foods rich in carbohydrates will lead not only to the restoration of the lost kilograms, but also to gain more.