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, hit the immune system and have a number of contraindications. Nutritionists recommend using this method to lose weight or gain muscle mass only in healthy people and not more than once a year.
A severe blow to the body requires recovery for many months, but gives serious results and is suitable for those who can not refuse fish, meat dishes. It is strictly forbidden to eat foods containing sugar in this type of diet, which can lead to significant discomfort for sweet lovers and affect brain activity. About what varieties exist, positive and negative points, menus and information are given in the text below.
The effect of protein on the human body
Protein, necessary for the normal development and functioning of the human body, in excess is harmful, as well as in deficiency. Let's try to understand this complex mechanism together and understand all the pros and cons of the predominance of protein in the diet for muscle and fat mass.
Protein is a nitrogen-containing complex organic compound that distinguishes it from carbohydrates and fats. It is a structural element of cells, and the human body is deprived of the ability to independently synthesize proteins. It follows that it can be obtained only from the outside - by eating inside with food. Schematic of this connection type:
- Ingestion with food.
- Degradation in the digestive system to amino acids.
- Synthesis of proteins and enzymes from breakdown products.
Thus, the lack of protein contributes to:
- slow growth and development;
- deficiency of digestive enzymes;
- anemia;
- reduction of protective abilities;
- dystrophy;
- decreased muscle mass.
Since the essence of the protein diet is the increased amount of protein consumed, it must be said about the effect of its excess, which leads to:
- creating excessive stress on the kidneys;
- increased likelihood of cardiovascular disease;
- bone loss due to loss of calcium (excreted in the urine from the body) and osteoporosis;
- impaired metabolism;
- gastritis;
- 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;
- cut carbs to a minimum.
When ingested with food, the protein compounds that the body has not processed become:
- glucose;
- fat
This diet acts as an express tool for losing excess fat. Protein food is digested for a long time, 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, so this type of diet should be approached carefully and only after consultation with a specialist so as not to harm yourself.
Pros of the protein diet
This food system involves rapid weight loss without the desire to eat. Other positive aspects:
- prolonged saturation;
- diversity in diet;
- calories for food consumed are not limited;
- long-term safety of results, subject to exit rules;
- effectiveness in the form of ten pounds in fourteen days.
Who is contraindicated in a protein diet
With obvious advantages, the power supply system is not without its drawbacks in the form:
- unbalanced diet;
- significant load on the organs;
- loss of minerals (excreted in the urine);
- lack of vitamins, minerals and nutrients;
- refusal of sweets, flour products (creates discomfort for lovers);
- requires mandatory physical activity - without it the body will be damaged.
Due to its shortcomings, the program has a number of contraindications:
- period of pregnancy;
- children;
- age over sixty years (possible thrombosis);
- kidney and liver diseases;
- 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 nutritionist, therapists for contraindications.
Rules
Recommendations:
- mandatory physical activity in the form of a set of exercises;
- you need to 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 accelerators and natural fats (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, promotes the loss of minerals and requires the mandatory introduction of multivitamins. The measure will avoid exhaustion and its consequences in the form of brittle nails, excessive thread loss and more.
Types of protein diets
This type of food combines a number of diets developed by different nutritionists, the difference is in the duration and the rules:
- according to Ducan(there are a number of requirements in stages, calorie counting is not necessary, you should consume a reduced amount of salt and prevent 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);
- Kremlin view(suggests scoring - 1 = 1 gram of carbohydrates / 100 grams of this product - and vegetable days);
- according to Atkins(low carbohydrate system, the use of cheese, meat, dairy products is prohibited);
- by Maggie(three meals a day, there are two options - egg and cottage cheese, calorie counting is mandatory).
The positive and negative aspects of each type are shown in the table:
| Title | Suitable for | Pros | cons |
| Ducan | All | You don't have to count calories and limit your diet | Contraindicated in diseases of the central nervous system |
| Малишева | Those who want to improve their health and lose weight for a long time | Long lasting results, simplicity, no overeating | Weight loss occurs slowly, low metabolic rate, contraindicated in children, adolescents, pregnant women, heavy physical labor and the presence of chronic diseases |
| Kremlin | Overweight people | Significant weight loss while maintaining psychological comfort | Decreased mental activity, unsuitable for sweet lovers, unacceptable for diseases of the kidneys, heart, gastrointestinal tract, pregnancy |
| Atkins | All | Fast and effective weight loss, improves the function of the kidneys and other organs | It is forbidden to eat many basic foods |
| Magicians | All | Menu self-selection, simple rules, no age restrictions | Requires an increased amount of eggs, which leads to elevated cholesterol |
Ducan's 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 weight, but carbohydrate-containing foods begin to return to the menu.
Malisheva'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.
The Atkins system combines the following requirements:
- the amount of meat, fish should be equivalent to vegetables, fruits;
- reduced carbohydrate volume;
- foods containing protein and fat are not limited in the amount consumed.
There is also a classic version:
- five days;
- ten days;
- fourteen days.
Approved products
There are two requirements for foods that can be consumed as part of a protein diet:
- high protein content;
- low concentration of fat component.
Only materials that meet these requirements can serve as ingredients for the daily menu. The list includes (name / example):
- lean poultry / chicken, turkey;
- rabbit meat;
- veal;
- lean beef;
- offal / liver (contains vitamins and minerals in the chemical composition);
- lean fish / tilapia;
- salad;
- parsley;
- coriander;
- fennel;
- vegetables / cucumber, tomato, onion, zucchini;
- chicken or quail egg white;
- fruit crops and juices / apple, citrus fruits;
- porridge of rice, buckwheat, oats (not more than one hundred and sixty grams / day);
- bread (maximum sixty grams per day);
- tea;
- natural coffee;
- still mineral water;
- low-fat dairy products of natural origin in the classic version / milk, kefir, yogurt, cottage cheese;
- spices / black, red pepper;
- sauces / soy, etc.
Maybe the use of apple cider vinegar, seafood, tofu cheese, low-fat cheese.
The nutritional value is not an indicator for determining the suitability of a component; you need to focus on the amount of carbohydrates and fat components. When calculating the amount of protein, the data from the food packages provided by the manufacturers should be used as sources of information.
Prohibited Products
The following checklist can help determine food fitness, 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 are allowed) (bananas are not recommended);
- potatoes (high percentage of starch);
- corn;
- carrots (contains sugar);
- beets (contains sugar);
- fructose;
- sugar and sweeteners;
- juices (except permitted);
- products containing sugar;
- beverages with added sugar;
- carbonated water (mineral and other beverages);
- mayonnaise;
- ketchup;
- any sauces containing a high percentage of fat.
Protein drinks
Every day in the diet should be at least 1, 2 and not more than 1, 6 grams of protein for the normal functioning of the body. You can also ensure the norm by drinking drinks with an increased content of this component during the day. There are three drink options:
- protein shakes from powders;
- homemade cocktails;
- milk, dairy products, juices separately.
Powder protein shakes are concentrated blends with minimal or no fat and carbohydrate components. A distinctive feature is the ease of assimilation.
You can prepare a high-protein drink by mixing in a blender the simple foods you will find in the kitchen. The table shows the possible variations:
| Title | Components | Volume, grams / quantity, pieces | Kcal / gram protein |
| With banana | 0% cottage cheese Banana Milk |
100 1 200 |
293/24 |
| Egg | Chicken egg white Milk Cottage cheese 0% Syrup |
1 200 50 Two teaspoons |
200/17 |
| Fruits | 0% cottage cheese Milk Peach Honey |
100 100 One-fifth Table spoon |
198 / 19. 5 |
| With spinach | Banana Low fat Greek yogurt Spinach Vanilla extract |
Half 150 225 A quarter teaspoon |
196 / 22. 4 |
| Oats and berries | Oatmeal Milk Grains, frozen Honey Greek yogurt Ice |
45 230 80 Three tablespoons 100 One or two dice |
557/23 |
The drinks listed in the table are high in protein, not all are suitable for diets - when choosing, you should stick to the list of forbidden foods for a particular diet.
Menu for a 7-day protein diet
When compiling the menu for the day, the manufacturer's data on the composition of the product must be taken into account, general data are given in the list(name / calories / protein / fat / carbohydrates):
- chicken fillet / 110/23, 1/1, 2 / -;
- fillet Ideika / 84/19, 2/0, 7 / -;
- rabbit meat / 173/33 / 3, 5 / -;
- beef / 250/26/15 / -;
- tilapia / 96 / 20. 1 / 1. 7;
- flounder / 83/16, 5/1, 8 / -;
- hake meat / 86 / 16. 6 / 2. 2 / -;
- fever / 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;
- veal 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 (wake-up countdown) |
| Dinner | At least three hours of sleep |
| Complex carbohydrates | Small portions in the morning - no later than 14: 00 |
| Apples (no more than two) or citrus fruits | Before noon |
| Combining protein with starch-free vegetables (tomatoes, cucumbers, celery) | After 14: 00 |
When compiling a daily diet, these rules must be followed.No more than thirty grams of vegetable fat in the form of linseed oil is allowed.
The simplest protein diet
The food in this program is taken five times in essence, following the above recommendations. The menu is shown in the table below:
| Days | Breakfast | Snack | Lunch | Snack | Dinner |
| 1 | Cottage cheese | Fruits / Apples | Wholemeal bread / chicken fillet | Natural yogurt | Steamed fish / vegetable salad |
| 2 | Tea | orange | Beef / stewed vegetables | Kefir | Roast fish |
| 3 | Tea / Three Chicken Proteins | Apple | Boiled turkey fillet with rice | Cottage cheese | Boiled beef / vegetable (cabbage) salad |
| 4 | oatmeal cookies, two pieces / kefir | Grapefruit | Boiled chicken / asparagus | Kefir | Boiled fish / vegetables |
| 5 | Cottage cheese with tea | Apple | Boiled fish / wholemeal bread | Yogurt | Beef / stewed vegetables |
| 6 | Tea / two squirrels | Citrus | Beans / vegetables | Kefir | Boiled fish / vegetables |
| 7 | Cottage cheese with tea | Apple | boiled beef / vegetable soup / bread | Cottage cheese | boiled beef / fresh vegetables |
Ducan's Diet
Consumer results range from one to four pounds lost in seven days. An example menu is presented in the table:
| Days | Breakfast | Lunch | Snack | Dinner |
| 1 | Protein Omelet Lightly salted salmon Cafe |
Chicken cutlets Kefir |
Cottage cheese Yogurt |
Plate of seafood (soup, cocktail) |
| 2 | Cottage cheese casserole Tea (herbal, green, black) |
Beef Meatballs / Vegetable Salad | Kefir + bran | Vegetable stew with chicken dish |
| 3 | Baked cheesecakes with sour cream Cafe |
Fish soup or fish soup | Apple, Citrus or Kiwi | Oven meat and vegetable dish |
| 4 | Cottage cheese Kefir |
Meat brine | Lightly salted salmon and vegetable sandwich | Roll with meat and vegetables |
| 5 | Chicken fillet Apple Tea |
Baked fish / wholemeal bread | Pancake with cottage cheese and bran | Chicken cutlets / vegetable salad |
| 6 | Boiled chicken egg Lightly salted salmon Cafe |
Bean / vegetable salad stew | Cheesecakes Herbal tea |
Steamed fish steak / cabbage salad |
| 7 | Fried eggs with added meat Cafe |
Meat soup with vegetables | Apple, Citrus or Kiwi Cheese |
Roast fish / vegetables Red wine |
Protein-carbohydrate diet for weight loss
An example menu for one week within this food system is presented in the table:
| Days | Breakfast | Snack | Lunch | Snack | Dinner |
| 1 | Cottage cheese + dried fruits Coffee + sour cream |
Apple / one | Cup of lentils and chicken | Tea + jam | Curry |
| 2 | Protein omelet Herbal tea |
orange / one | Spinach soup | Kefir | Chicken bites |
| 3 | Cottage cheese casserole Coffee + milk |
Kiwi / two pieces | Salmon in milk | Yogurt | Egg salad |
| 4 | oatmeal + fruit + honey | Grenade / One | Potato soup and sour cream | Dates / handfuls | Buckwheat / salad with honey and cabbage |
| 5 | Cottage cheese casserole + honey Tea + jam |
Banana | Fish and shrimp soup | Yogurt | Protein and Carbohydrate Salad |
| 6 | Boiled proteins / two pieces Herbal tea |
Tangerines / two | oriental soup (eggs and pink salmon) | Yogurt | 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):
| Days | Breakfast | Snack | Lunch | Snack | Dinner |
| 1 | Cottage cheese / 200 Cafe |
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 | Beef in the oven Vegetable salad |
| 4 | Kefir oatmeal cookies / 3 |
Banana / 1 | Fillet from Turkey | Ряженка | Roast fish Vegetable salad |
| 5 | Cottage cheese / 200 | Apple / 1 | Beef in the oven Black bread |
Kefir | Roast fish Vegetable salad |
| 6 | Omelet | Grenade / 1 | Roast chicken fillet Vegetable salad |
Yogurt | Roast fish + vegetables |
| 7 | Cottage cheese / 200 | Tangerines / 2 | boiled beef Black bread |
Kefir | Roast fish + broccoli |
Duration of the protein diet
The classic variation takes three types of duration in days:
The maximum number of days is fourteen. Significance implies the presence of physical activity, in a passive lifestyle this type of diet can lead to impaired renal function. In order to reduce the load on the internal organs, it is necessary to consume large amounts of fluid. Exceeding the recommended duration may cause:
- increased fatigue;
- decreased mental alertness;
- headache;
- urolithiasis;
- fragility, lack of shine of hair, nail plates;
- increased dryness of the epidermis;
- renal edema.
The cause of the damage in the form of the presented side effects from the long-term observance of the requirements of the protein system is an imbalance, creating 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 conditions, you should gradually leave this program and not repeat it throughout the year.
Recipes for protein diet for weight loss
Omelet
You can cook in a double boiler, microwave or multicooker.
Prepare the ingredients and add to the bowl:
- raw chicken eggs / four pieces;
- milk / half a glass.
Cooking instructions:
- Mix the ingredients with a mixer.
- Dive into the container of the steamer.
- Cook under normal conditions for twenty minutes.
baked salmon
Prepare the ingredients 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 juice, add spices. Marinate for twenty minutes.
- Cut the tomatoes into circles.
- Put the vegetables.
- Spread the steak with yoghurt.
- Put the cheese.
- Place in an oven preheated to 180 degrees Celsius.
- Bake for thirty minutes.
How to get out of the diet
Lost weight is given to the body by stress, but after the period suggested by the weight loss or maintenance program, the transition to a normal diet should be gradual. This requirement is basic and the duration of maintaining the achieved value of the scales depends on compliance. If you suddenly start using most of the banned products the next day, the actions are performed not only by returning to their original form, but also by a large set.
Basic output principles:
- exclusion of the sugar component from beverages (tea, coffee);
- consumption of minimal amounts of flour and sweets;
- don't eat too fatty foods;
- sip water on an empty stomach;
- oatmeal or low-fat cottage cheese for breakfast;
- lunch - low-fat soup, roasted fish or meat (not fried);
- refrain from potatoes (contains starch);
- small portions at least three and no more than five times a day.
Familiar dietary ingredients should be added slowly to daily menus. Exercises, relaxing procedures enhance the effect.
Exit
- Protein diet can lead to malfunction of the kidneys and other organs due to stress on the body. The food system is contraindicated in a number of diseases, so it is necessary to first consult a dietitian or therapist for contraindications.
- 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 should not enjoy the first weight loss - it is not fat, but water that leaves the body.
- In some cases it is not possible to lose, but to accumulate fat in the body, deterioration of the nail structure, loss of hair strands. Also, the immune system is under pressure - the diet should be enriched with internally consumed vitamins.
- It is necessary to leave the diet smoothly - excessive consumption of foods high in carbohydrates will lead not only to recovery of lost weight, but also to weight gain.