Protein diet - detailed description. Diet options. Products, menu, results, reviews. Protein diet for weight loss, her menu for the week. Protein diet menu for 10 days.

Despite all the criticism, the protein diet remains today one of the most famous and effective ways to lose weight, which is not surprising. It allows you to say goodbye to 5-8, or even 10 kg, in 10 days, while maintaining a varied and tasty menu.

The mechanism of how the protein diet works is as simple as possible. Reducing carbohydrates in the diet forces the body to burn its own subcutaneous fats in a state of stress. Meanwhile, actively absorbed protein prevents muscle tissue from being destroyed. However, for a ten-day period of such fasting, you need to be patient and do everything possible in order to firmly endure all the hardships of this decade.

Menu

The menu of a protein diet for weight loss for 10 days should be varied and at the same time strict: it is advisable to prepare it in advance so that dishes are repeated as rarely as possible. This will alleviate the stressful situation for the body and lose weight with minimal losses to health. There are various approximate diet options that you can focus on. If you are not sure about something, you can always consult a nutritionist.

First day

• For lunch: apple (green is preferable for the diet).
• For lunch: for the first course - 200 ml of puree soup with spinach, for the second - 150 grams of steamed tuna with 2 whole grain bread. Protein shake.
• For an afternoon snack: cottage cheese with chopped herbs (100 g).
• For dinner: seafood salad (200 g).

Second day

• For breakfast: grainy cottage cheese with chopped herbs (100 g), bread. Tea coffee.
• For lunch: for the first course - 200 ml of Salmon with Milk soup, for the second - 150 grams of porcini mushrooms baked with vegetables. Protein shake.
• For an afternoon snack: 100 grams of cheese (for a protein diet, choose hard varieties).
• For dinner: any vegetable salad with protein sauce (no more than 200 g).

The third day

• For breakfast: boiled chicken breast with chopped herbs (100 g), bread. Tea coffee.
• For lunch: medium-sized grapefruit.
• For lunch: for the first course - 200 ml of oriental soup with pink salmon and egg, for the second - 150 grams of bean stew and boiled chicken fillet. Protein shake.
• For an afternoon snack: kefir (100 ml).
• For dinner: 200 grams of cottage cheese salad.

Fourth day

• For breakfast: grainy cottage cheese with chopped herbs (100 g), bread. Tea coffee.
• For lunch: 2 tangerines.
• For lunch: for the first course - 200 ml of soup with meatballs, for the second - 150 grams of zucchini baked in foil. Protein shake.
• For an afternoon snack: mashed potatoes (100 g).
• For dinner: 200 grams of boiled turkey with protein sauce.

Fifth day

• For breakfast: small whole grain bread (2 pieces) with 2 boiled unsalted eggs. Tea coffee.
• For lunch: 100 grams of pineapple.
• For lunch: for the first course - 200 ml of dietary bran soup, for the second - 150 grams of boiled beef. Protein shake.
• For an afternoon snack: granular cottage cheese with chopped herbs (100 g).
• For dinner: 200 grams of pike perch, baked with lemon juice.

Sixth day

• For breakfast: 250 ml of drinking yoghurt with 2 whole grain breads. Tea coffee.
• For lunch: 2 kiwis.
• For lunch: for the first course - 200 ml of puree soup with yolk, for the second - 150 grams of steamed omelette with tomatoes. Protein shake.
• For an afternoon snack: about 100 grams of unsweetened cottage cheese.
• For dinner: 200 grams of stuffed squid.

Seventh day

• For breakfast: 3 boiled proteins. Tea coffee.
• For lunch: apple (choose green).
• For lunch: for the first course - 200 ml of protein okroshka, for the second - 150 grams of cottage cheese omelette, baked in the oven. Protein shake.
• For an afternoon snack: approximately 100 grams of fermented baked milk.
• For dinner: vegetable and chicken stew (200 g).

Eighth day

• For breakfast: steamed protein omelette with chopped herbs (150 g), bread. Tea coffee.
• For lunch: medium sized orange.
• For lunch: for the first course - 200 ml of broth with egg noodles, for the second - 150 grams of crumbly buckwheat, baked with chicken giblets in a pot. Protein shake.
• For an afternoon snack: 100 ml of yogurt.
• For dinner: 200 grams of protein salad.

Ninth day

• For breakfast: 150 grams of cottage cheese with chopped herbs. Tea coffee.
• For lunch: grapefruit.
• For lunch: for the first course - 200 ml of chicken soup with asparagus, for the second - 150 grams of chicken fillet puff pastry. Protein shake.
• For afternoon snack: 100 ml kefir.
• For dinner: 200 grams of cottage cheese casserole.

Tenth day

• For breakfast: small whole grain bread (2 pieces) with 2 boiled unsalted eggs. Tea coffee.
• For lunch: 100 grams of pineapple.
• For lunch: for the first course - 200 ml of vegetable soup with chicken, for the second - 150 grams of boiled beef. Protein shake.
• For the afternoon snack: fermented baked milk (100 ml).
• For dinner: steamed tuna (200 g).

An approximate menu for 10 days for a protein diet allows you to correctly create a daily diet and not rack your brains over what dish to prepare today. If you are planning to adjust something, do not forget that for the normal functioning of the stomach and the body as a whole, you cannot give up carbohydrates at all, especially for 10 whole days. There are a lot of recipes for protein dishes, so your hunger strike promises to be rich and varied.

Recipes

Do not include the same dishes in the menu of a protein diet designed for 10 days. This can lead to exhaustion of the body. Try to diversify your daily diet with interesting recipes that your whole family can enjoy. After all, one of the main advantages of this method of losing weight is its satiety.

Salads

Protein salad recipe

Ingredients:

• 5 egg whites;
• 150 g squid;
• 150 grams of pre-boiled chicken breast;
• 15 grams of chopped parsley;
• 40 ml lemon juice (concentrated);
• salt.

Preparation:

1. Grind the egg whites into crumbs.
2. Chop the squid and chicken breast into strips.
3. Mix everything.
4. Add a little salt and chopped parsley.
5. Season with lemon juice.

Curd salad recipe

Ingredients:

• 250 g of cottage cheese;
• 300 grams of fresh cucumbers;
• 100 g carrots;
• 100 grams of apples (preferably green);
• 100 grams of yogurt (for the diet we take a low-fat product without dyes);
• 20 ml lemon juice (concentrated).

Preparation:

1. Chop all vegetables and fruits into small strips.
2. Add cottage cheese. Mix.
3. Season with yoghurt and lemon juice.

First meal

Vegetable soup recipe with chicken

Ingredients:

• 400 ml low-fat chicken broth;
• 70 grams of young chicken (ideal meat for a protein diet);
• 20 grams of turnip;
• 30 g carrots;
• 15 g leek;
• 60 grams of savoy cabbage;
• 10 g celery;
• 5 grams of butter (despite the fact that butter is prohibited by the protein diet, you can do a relaxation once every 10 days).

Preparation:

1. Place a whole piece of chicken, sliced ​​carrots, turnips, leeks, celery, and scalded cabbage in a pot.
2. Pour in broth.
3. Add oil.
4. Close and leave in the oven at 200°C for 45 minutes.

Chicken Asparagus Soup Recipe

Ingredients:

• 500 ml clear chicken broth;
• 300 grams of pre-boiled chicken fillet;
• 100 grams of canned asparagus;
• 30 grams of corn flour;
• 100 grams of canned corn;
• 10 grams of sea salt;
• 300 grams of chopped champignons;
• 10 ml unrefined sesame oil;
• a bunch of green onions.

Preparation:

1. Add mushrooms to the boiling broth and simmer for 5-7 minutes over low heat.
2. Pour in the cornmeal diluted in water. Cook until thickened with constant stirring.
3. Add thinly chopped fillet, corn, asparagus. Simmer over low heat until fully cooked.
4. Add some salt.
5. Before serving, add sesame oil and sprinkle with chopped onion.

Second courses

Chicken fillet puff recipe

Ingredients:

• 250 g chicken fillet;
• 150 g broccoli;
• 60 ml natural yoghurt;
• 20 ml good soy sauce;
• 5 mustard seeds.

Preparation:

1. Wash the fillet and cut into thin slices. Beat it off.
2. Boil broccoli, make puree.
3. Combine yogurt, mustard, soy sauce. Brush the resulting sauce onto the fillets.
4. Place them in layers on a baking tray.
5. Add a little sauce to the cabbage puree and brush it over the top layer of the chicken “pie.”
6. Place in an oven heated to 200°C for half an hour.

Stuffed squid recipe

Ingredients:

• 2 squid carcasses;
• 20 ml good soy sauce;
• 4 egg whites;
• 100 grams of fried champignons;
• 50 grams of cheese;
• chopped greens;
• salt.

Preparation:

1. Boil the squid in salted water (no more than three minutes).
2. Mix all other ingredients except soy sauce.
3. Stuff squid with this salad.
4. Pour over the sauce.
5. Fry without oil on all sides.

These recipes will be useful for creating a protein diet menu for 10 days that is varied and balanced without much hassle. And in order for you to be pleased with the results, try to adhere to the basic principles of losing weight as part of this hunger strike.

Even if you strictly adhere to the 10-day protein diet menu, competently compiled and approved by a nutritionist, but do nothing else to lose weight, you may not achieve results. To help your body shed extra pounds, follow simple but very important tips.

1. Get permission from a nutritionist or doctor to start a ten-day protein diet.
2. Confirm your pre-designed menu with a specialist.
3. Have dinner 4 hours before bedtime.
4. Don't go to bed later than 23.00.
5. Take multivitamins throughout your diet.
6. Walk for at least half an hour every day.
7. Do not engage in strength sports or cardio training.
8. Throughout the protein diet, load your losing body with physical activities such as cycling, swimming, shaping or aerobics.
9. Count the calories you consumed and spent during the day: the former should be in the minority.
10. If you are on a strict protein diet for 10 days, which involves excluding vegetables and fruits from the menu, as well as reducing portions by 50 grams, you must be under the supervision of a doctor throughout the hunger strike.
11. To avoid dehydration, include clean drinking water in your menu. At least 1.5-2 liters per day.
12. You should not go on a protein diet for 10 days if you have problems with your kidneys, because even in a healthy state they can barely withstand such a colossal load.
13. Such a long-term protein diet is contraindicated for people over 55 years of age.
14. If you feel lethargic and dizzy, which will not go away during the day, increase the amount of carbohydrates in the menu (eat oatmeal for breakfast or boiled rice for dinner).

If you not only put your menu in order in accordance with the protein diet, but also change your lifestyle according to these rules, the results will not be long in coming. And with this method of losing weight, they can be very, very impressive.

results

The classic protein diet, designed for a decade, the menu of which was presented above, involves losing weight by 5-8 kg. Results will depend on your health status, initial weight, and compliance with additional recommendations. However, judging by numerous reviews, you can lose even 10 kg in 10 days as part of such fasting. Experts say that this is quite possible if:

• no health problems;
• exercise;
• to be active;
• have a positive attitude;
• consult with nutritionists, fitness trainers and doctors;
• follow a strict protein diet;
• to refuse from bad habits.

Remember: a protein diet designed for 10 days is quite a serious test for the body, and it needs to be helped to endure it with dignity. If everything is done correctly, without fanaticism and initiative, you can achieve excellent results. With such a delicious menu that this method of fasting offers, losing weight will be quite easy. The main thing is to tune in and believe in yourself.

Fashionable weight correction methods are based on the principle: remove fats and carbohydrates, eat proteins. This is exactly how the popular diets of Elena Malyshey and Pierre Dukan work. Advertised weight loss programs require adherence to a strict menu and are designed for a long period. It is not easy to follow such a diet, so girls are experimenting and simplifying well-known methods into express versions. So, in particular, a menu appeared for 7 days of a protein diet for weight loss.

Foods rich in fats and simple carbohydrates contribute to excess weight gain. That is why the essence of the protein diet is this: minimize pastries, bread, sweets, fried foods, butter, sauces, etc.

Why does eating meat make you lose weight?

Here is a detailed description of the diet: without receiving the usual energy from carbohydrates, the body draws strength by breaking down fat. At the same time, new fats are not supplied in sufficient quantities, and reserves have to be used.

Protein helps avoid exhaustion during weight loss. Mainly of animal origin. As a result, the diet is based on meat, fish, eggs and dairy products.

Also, some schemes place special emphasis on citrus fruits. Fruits rich in ascorbic acid are believed to accelerate fat burning processes. They also act as antioxidants and vitamin aid for the body during periods of stress.

Some vegetables are acceptable. Mostly green, non-starchy and tomatoes. They contain complex carbohydrates and fiber, which provide a long-lasting feeling of fullness and stimulate intestinal motility.

A protein diet must be preceded by consultation with a doctor. The method is not suitable for a number of diseases and is not permissible during pregnancy and breastfeeding.

What is the appeal of a fast protein diet? Firstly, a nourishing and not boring diet. Secondly, the prospect of a quick “plumb line”. Reviews of the protein diet indicate that a protein diet consumes almost a kilo a day. So, within a week it is possible to achieve a result of minus 7 kg.

Popular protein methods for weight correction

The sensational diets of Malysheva and Dukan refer specifically to protein weight loss techniques. These methods have supporters and opponents. However, even celebrities practice these diets.

The concept of a protein diet, sometimes called a protein diet, is collective in relation to the many currently existing dietary regimes for weight loss, which are united by a common nutritional principle - a maximum of protein (protein) and a minimum of carbohydrates and fats in the diet.

The effect of gaining muscle mass and simultaneously reducing body fat, inherent in protein foods, was discovered quite a long time ago. Back in the nineteenth century, the first book was published in Europe telling about the benefits of high-protein nutrition along with active physical exercise. Later, adherence to protein-rich dietary regimens became standard practice for professional athletes, since the body’s increased need for proteins, which actively contribute to the growth of muscle mass, itself forced a change in the usual diet. At the same time, in proportion to the increase in protein consumption, the amount of fats and carbohydrates consumed in food began to decrease, which became the reason for the natural decrease in adipose tissue in the body.

It is believed that protein nutrition for weight loss was introduced into modern dietetics by the doctor and Dukan , and later, following their example, they were developed, Dikul's diet and other nutritional regimens similar in their basic principle of action from nutritionists from different countries, which have spread very widely and have earned considerable popularity among a large number of, mainly meat lovers. It would seem that today everything is known about the protein diet for weight loss, but in practice there are no fewer questions about the feasibility and safety of following this method of losing weight.

In the community of nutritionists, there is disagreement about which protein diet is the most effective, how long you can “sit” maximum on protein foods, why such a diet is dangerous, how much weight you can lose by following it, and also which diet is better: protein or , are still arising. Most of them are inclined to believe that methods of combating excess weight must be selected purely individually, for men and women, taking into account all the features of an individual’s lifestyle, starting from his state of health, initial body weight, psychological mood and ending with food preferences and financial capabilities. . But there are also those who consider the protein weight loss system to be the only correct and truly effective one, which does not tolerate any criticism or discussion, which, in fact, is not always true.

Despite the general positive reviews, you should not consider the protein diet as an ideal method of losing weight, which, while providing the opportunity to eat tasty and satisfying, and at the same time allows you to steadily and effectively lose extra pounds. In fact, initially such nutritional diets were developed by doctors and were not intended for everyone who wanted to say goodbye to unwanted excess weight.

For example, a high-protein diet menu from a nutritionist and famous cardiologist Atkins was created by him for overweight patients suffering from various pathologies of the cardiovascular system, for whom the need to reduce body weight was one of the most important tasks, as it greatly increased the risk of developing and other life-threatening complications.

Protein, which later became a record commercial enterprise in the history of dietetics, was also developed only for people with significant disabilities and was positioned by the author himself as potentially hazardous to health, which, however, can be said about all dietary regimes with an unbalanced nutritional diet.

Dr. Dukan recommended that his patients eat protein-rich foods mainly in the first, most aggressive period of the diet, called “Attack.” Adequately assessing the risks of such a diet, Pierre Dukan noted that if you have excessive body fat, you can adhere to a high-protein diet for a maximum of five days, since during this time such a diet will cause less harm to health compared to the daily side effects of the diet itself. During the rest of the diet, the doctor definitely recommended introducing a sufficient amount of carbohydrates into the diet and consuming bran every day, the structure of which is also almost entirely carbohydrate.

The authors of the famous in their time Kremlin diet remade the principles of a therapeutic protein diet to suit themselves and allowed their patients to consume in unlimited quantities not only high-protein, but also high-fat foods, the list of which was quite wide and included processed cheeses, a variety of sausages and even lard.

After Kremlin diet Dietary regimens have appeared that recommend that those wishing to lose weight reduce as much as possible the amount of vegetables consumed and almost completely refuse to eat fruits, cereals and other foods that initially accompany a protein diet. Thus, many people formed the unfounded opinion that such carbohydrate foods do not comply with the rules of protein nutrition and can only cause harm. In fact, the benefits and harms of carbohydrates when following a protein menu should be considered from the point of view of the chosen dietary option in terms of its duration, and based on this, draw a conclusion about how the food accompanying the main ingredient of the diet is harmful or, on the contrary, beneficial.

Dietary macronutrients

Basic macronutrients – substances that come from food in large quantities, without which the vital functions of the human body are impossible in principle; Wikipedia defines proteins, carbohydrates and fats, which individually or collectively perform many important functions. In this trio, protein is a kind of “building material” that constructs almost all cells of the body. Carbohydrates play the role of an energy source for the body, and fats are the most important element for proper functioning human endocrine system .

A balanced supply from the outside of all these macronutrients is necessary for the human body for daily adequate functioning, and in the case of a noticeable deficiency or excess of one of them, disturbances in its functioning occur. For example, excess protein causes excessive stress on the liver and kidneys, and its undigested components produce and clog the intestines.

An abundance of fat is fraught with disruption of many metabolic processes, and an excess of carbohydrates unspent in the form of energy leads to the formation of fat deposits and, accordingly, to weight gain. The latter pattern has become the reason for the not unfounded opinion that a reduction in the intake of carbohydrates from food is accompanied by weight loss, and the best alternative to this macronutrient is naturally protein. As part of a protein diet, special attention should be paid to proteins and carbohydrates.

Protein in food

Proteins or proteins enter the body mainly from food consumed by humans, which are divided into foods of animal and plant origin. As a rule, daily protein intake for an adult leading a physically active lifestyle varies between 100-150 grams.

The main sources of animal proteins containing a full range of essential proteins for the body amino acids , are: animal meat, fish and seafood, poultry and its eggs, dairy products. For vegetarians, as well as people who follow therapeutic diets without meat or need protein foods during fasting, the basic suppliers of these macronutrients can be: soy products, legumes, various cereals, nuts and some other plant products that must be taken in combination with for the purpose of providing the body with complete protein.

Some scientists and nutritionists prefer plant proteins because they believe that eating them reduces the risks of cardiovascular pathologies, inflammatory bowel diseases and some other serious painful conditions, including the colon. They are confident that such a preventive effect of plant proteins on the human body becomes possible due to their reduction in plasma concentration and “bad” and recommend adhering to a balanced menu when following any dietary regimen.

Important! It should be remembered that animal protein in the dietary diet is absorbed virtually in full (within the range of 92-98%), and proteins from plant foods are processed approximately 60-80%.

Below is a table of the most popular food products of animal and plant origin that contain a lot of protein (at a ratio of 100 g/g).

Table of protein in food

Meat
Pork	11,4-16,4
Chicken	20,8
Beef	18,9
Turkey meat	21,6
Mutton	16,3
Seafood and fish
Crabs	16,0
Salmon	20,8
Squid, mackerel, shrimp	18,0
Pollock	15,9
Bream	17,1
Cod	17,5
Flounder	16,1
Pink salmon	21,0
capelin	13,4
Cereals
Buckwheat	10,8
Millet	11,5
Oatmeal	11,0
Pearl barley	9,3
Rice	7,0
Manna	11,3
Milk products
Cheeses	23,4-26,8
Milk	2,8
Pure yogurt	5,0
Kefir, cream, sour cream	2,8-3,0
Cottage cheese	14,0-18,0
Legumes and nuts
Almond	18,6
Beans	6,0
Walnuts	13,8
Peas	23,0
Hazelnut	16,1
Soybeans	34,9
Peanut	26,3
Beans	22,3
Vegetables, dried fruits and mushrooms
Spinach	2,9
Dried apricots	5,3
Potato	2,0
Prunes	2,3
Cabbage	1,8-4,8
Eggplant	1,2
Garlic	6,5
bell pepper	1,3
Dates	2,5
Champignon	4,3
Raisin	1,9
White mushrooms	3,7
Eggs
Chicken	12,7
Quail	11,9

The role of proteins in human nutrition

Proteins are organic high-molecular compounds, the structure of which is formed from alpha amino acids , connected by peptide bonds. As a rule, the genetic code, thanks to which protein synthesis occurs, uses 20 standard codes in various combinations. It is due to the multitude of amino acid configurations that protein molecules are formed that have a wide variety of properties. Also, many functions can be independently performed by protein residues and complex complexes consisting of several molecules of various proteins.

The main importance of proteins for the human body

Growth and recovery	Proteins are a kind of fastening blocks from which all cells are built, and behind them the organs of the human body (skin, hair, muscles, eyes, internal organs, etc.). In case of any damage, it is the proteins that recreate normal cellular structure and functionality. Due to the active growth phase, protein foods should prevail in the diet of children and adolescents. A sufficient amount of proteins in the menu of expectant mothers greatly contributes to the full development of the fetus.
Transport	Protein compounds are actively involved in the transport of certain molecules, including those that distribute oxygen throughout all organs of the human body. In some cases, the protein acts not only as a “vehicle”, but also as a “guardian” of elements (for example, a complex compound ferritin , which preserves and transports the microelement iron).
Energy	After carbohydrates, proteins serve as the second most important macronutrients that are converted into energy (in the case of consuming an amount of protein that exceeds the needs of cells and tissues, the human body uses it as an energy resource). With sufficient energy production from carbohydrates supplied with food, the protein becomes a fragment of fat cells.
Protection	Proteins are one of the important components of the active defense of the human body against many infections and other diseases of various etiologies. In the shape of these organic compounds, collaborating with other cellular elements of the system, detect and immobilize which are subsequently suppressed.
Enzymes	Without proteins, most chemical reactions occurring in the body are impossible.

The role of carbohydrates in human nutrition

Carbohydrates are necessarily included in the structure of virtually all cells and tissues of the human body and represent a fairly large group of organic compounds that sometimes have radically different properties. This variety of carbohydrates allows them to participate in many important processes occurring in the human body and perform a number of important functions that contribute to its full functioning. Approximately 80% of compounds of this class are present in dry plant structure and about 2-3% in animal tissues.

The main part of carbohydrates is divided into two groups - simple and complex

Simple

The group of simple carbohydrates usually includes sugar and other products containing it. Sugar itself is pure glucose, which, when entering the human body, activates the production of glucose that processes it. Sugar transformation products primarily go to nourish the brain, as well as all processes associated with physical activity performed by the human body. If you consume sugar immediately before mental activity or physical activity, the brain or body most often completely uses up all the energy received. However, if glucose enters the body during a long period of inactivity (for example, before bedtime), energy consumption does not occur, and all its excess is stored “in reserve,” that is, transformed into fat.

Complex (carbo)

Complex carbohydrates are substances whose structure includes long chains of polysaccharides. Basically, this type of carbohydrates contains a variety of cereals, almost all vegetables and some fruits. In dietary nutrition, carbs are valuable because they do not provoke rapid production. The chains of polysaccharides they contain are broken down by the body gradually, creating a stable glycemic direct reaction. The absence of jumps in the glycemic level is not accompanied by hunger pangs and does not immediately lead to the creation of a large amount of energy that urgently needs to be processed. With the gradual breakdown of the structure of complex carbohydrates, energy is released rather slowly, which deprives the body of the feeling of hunger for a long time and does not affect the existing fat volumes of the body.

A correct diet of long-term protein diets does not exclude the intake of carbohydrate foods, but conditionally divides them into harmful (simple carbohydrates) and healthy (complex carbohydrates). The former must be completely abandoned, and the use of the latter must only be limited.

The essence and principles of the protein diet

As mentioned earlier, following any protein diets involves increasing the rate of protein intake by reducing the amount of carbohydrates (mainly) and fats consumed. Such a decrease in the consumption of carbohydrates, which previously fully supplied the body with the energy it needs, leads to its acute deficiency, which leads to changes in normal . Since the need for energy, which provides all mental and physical work of a person, remains at the same level, and the usual source is unable to supply it in the required volume, the body is forced to generate energy from internal reserves. The adipose tissue previously accumulated specifically for this purpose serves as such reserves. In other words, the body rebuilds its metabolism to consume energy not from external sources, but from internal reserves, while actively destroying fat deposits.

The daily nutritious diet of a protein diet is quite satisfying, thanks to the inclusion of dairy products, meat dishes, eggs and other products with a complex structure. The body will need to spend a lot of effort and time to break it down. As a rule, the process of digesting protein dishes takes several hours, during which a person should not feel hungry. At the same time, a protein diet often does not limit the content of standardized grams in consumed portions, so you can eat according to your appetite, simply eliminating overeating.

In most cases, while maintaining a protein diet, there is no strong desire to “snack” anything. Typically, sudden attacks of hunger are associated with jumps in plasma concentration - a hormone that breaks down glucose, which is formed as a result of the processing of simple sugars that enter the body with products such as confectionery, sweets, baked goods, etc. Since during the protein diet there is a significant decrease in the consumption of such carbohydrate foods insulin there is simply nothing special to break down and therefore its production by the pancreas is reduced. Thus, stable serum sugar levels minimize the occurrence of hunger pangs.

Despite the nutritional value of a protein diet and its effectiveness in losing weight, it is still not recommended to follow it for a long time, since even lighter varieties of such dietary food critically reduce the supply of carbohydrates necessary for the human body. The maximum duration of a high protein diet should be limited to four weeks.

Daily intake of protein dishes in large quantities is, in principle, atypical for the human body, which is able to fully absorb only part of these macronutrients it needs to carry out basic life processes. The rest of the protein received from food is utilized by the body, transformed into nitrogenous compounds and excreted through the kidneys and liver. As a result of many medical studies, a relationship was discovered between the development of some and high-protein nutrition, which can cause thickening of the capillary membranes, increased urine acidity And kidney edema .

Physical activity will help reduce such negative consequences of protein excess. It is muscle tissue that is able to absorb the largest number of proteins, and with adequate physical activity, even tighten muscles and emphasize their relief. When following any type of protein diet, it is extremely important for everyone who is losing weight to choose the type of physical activity that is suitable in all respects (workouts in the gym, active walking, etc.), which he can perform daily. In addition to preventing possible complications of a high-protein diet on the kidneys, exercise will increase the effectiveness of weight loss.

Preparation and consumption of protein foods

Proper preparation and consumption of foods allowed on a protein diet is no less important than strict adherence to a dietary diet and requires compliance with the following rules:

• all meat and fish dishes, as well as other related products, should be prepared by steaming or boiling and baking;
• throughout the diet, you should drink at least 1.5 liters of water daily;
• the daily intake of fat should not exceed 30 grams;
• It is better to eat permitted carbohydrate foods in the first half of the day;
• It is preferable to season permitted vegetable salads with lemon juice, soy sauce, pure yogurt or, as a last resort, olive oil;
• all dairy products consumed must contain a minimum of fat, and ideally be low-fat;
• Fruits allowed in the diet must be fresh and juices must be freshly squeezed;
• It is preferable to consume all diet dishes without salt or at least reduce its amount to a minimum;
• sugar and products containing it must be eliminated completely;
• You should eat meals in small portions, at least 4-5 times during daylight hours;
• It is best to end each day of the diet with yogurt or kefir;
• To increase efficiency, you need to use tables of quantitative protein content in the foods selected for the diet.

Varieties

Protein diet for 3 days

As a rule, 3-day protein diets are mono-diets, following which you should eat only one protein product, for example, chicken or turkey fillet, seafood, eggs, etc., without adding any other food to it.

Other options for a three-day high-protein diet allow the consumption of 2-3 types of meat, which can be alternated throughout the day or every day. On average, strict adherence to such diets rids the body of 2 kilograms of excess weight.

Protein diet for 5 days

The diet of protein diets lasting 5 days includes several protein products (fish, eggs, meat, etc.), which are recommended to be consumed in small quantities (most often 200 g per meal). In addition, the five-day diet menu can be supplemented with other foods.

Typically, low-fat fermented milk products or unsweetened fruits act as accompanying products. Among the particularly popular diets with such a duration are: protein-fruit diet , the essence of which is to alternate protein foods and fruits every 2.5 hours. Some reviews of 5-day protein diets guarantee a weight loss of 5 kilograms at the end of the diet, but most often the weight loss is 2-3 kilograms.

Protein diet for 7 days

Dietary protein food, designed for 7 days, is enriched with a small amount of fresh fruits and vegetables and is considered by nutritionists to be a fairly effective and safe way to lose weight. In their opinion, a seven-day duration of a high-protein diet will not lead to any significant functional failures in the internal organs, and the fruits and vegetables included in the weekly menu will somewhat dilute the protein diet, although the recipes will not be particularly diverse. The weight after finishing the 7-day version of the protein diet varies between 3-5 kilograms.

Protein diet for 10 days

The protein 10-day version of this nutritional regime recommends, in addition to fruits and vegetables, to additionally introduce fermented milk products, legumes, cereal porridges and other permitted products into the diet. This expansion of the protein menu for 10 days is dictated by safety principles for a person losing weight, since the duration of the diet can already cause potential harm to his health. At the same time, the effectiveness of this version of high-protein nutrition is beyond doubt and is quite high. Some reviews of a protein diet for 10 days promise a loss of body weight equal to the number of days it is followed, but it should be remembered that only people who are significantly overweight can lose 10 kg in 10 days; for others, such figures will be 4-6 kilograms.

Protein diet for 2 weeks

A high-protein diet menu for 14 days is, in principle, no different from the previous diet option and should be followed in the same way. Increasing the duration of the dietary regimen by four days can be practiced by people who have overcome a similar ten-day option without any problems for their own health, but have not received the desired result of losing weight. In 14 days of a protein diet, it is quite possible to lose 7-8 kilograms of body fat.

Protein diet for 4 weeks

A type of protein diet for a month is the maximum permissible in duration and therefore the most potentially dangerous to health. It is for this reason that the menu for 4 weeks should feature the most extensive nutritious diet, collected from all foods allowed for a protein diet, which must be observed with caution. If any pronounced negative symptoms occur on the part of any organs or systems of the body during this type of diet, you should consider stopping it. The weight loss results of a monthly protein diet can reach weight loss values ​​of up to 10-12 kilograms.

Authorized Products

First of all, the diet of the future diet should be formed in accordance with the chosen high-protein diet. The table of foods given above, as well as other similar schemes of BZHU (proteins /fat/carbohydrates) in food, which can be easily found on the Internet.

Of course, the list of permitted products should first of all include meat dishes that contain large quantities of protein and at the same time include a minimum of carbohydrates and fats.

Among these high-protein meat products, nutritionists highlight:

• lean beef and rabbit meat;
• turkey and chicken fillet;
• low-fat fish (pike perch, cod, navaga, pike, hake, etc.) and seafood (all types of crayfish and mollusks.

Among other animal products you should consume:

• quail and chicken eggs;
• fat-free or low-fat milk processing products (hard cheeses, kefir, cottage cheese, etc.).

Fruits allowed in the diet are most often limited:

• unsweetened apples;
• citrus fruits (grapefruit, kiwi, orange).

The list of acceptable vegetables includes:

• all varieties of cabbage;
• celery, sorrel, lettuce, asparagus, spinach;
• carrots, pumpkin, beets, zucchini, bell peppers, radishes;
• tomatoes, onions, cucumbers.

Among the cereals you should give preference to:

• buckwheat, rice, pearl barley, oatmeal.

You can also eat in small quantities:

• champignons, oyster mushrooms;
• whole wheat bread;
• soybeans and green beans;
• nuts (walnuts, almonds, cashews, etc.).

Throughout all diet options you can drink:

• fresh water in a volume of at least 1.5 liters per day;
• unsweetened herbal/green tea.

Some types of diets allow the use of:

• unsweetened high quality coffee;
• natural freshly squeezed berry fruit drinks and fruit juices.

Table of permitted products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
beans	6,0	0,1	8,5	57
peas	6,0	0,0	9,0	60
zucchini	0,6	0,3	4,6	24
cabbage	1,8	0,1	4,7	27
cilantro	2,1	0,5	1,9	23
green onion	1,3	0,0	4,6	19
red onion	1,4	0,0	9,1	42
bulb onions	1,4	0,0	10,4	41
carrot	1,3	0,1	6,9	32
cucumbers	0,8	0,1	2,8	15
squash	0,6	0,1	4,3	19
salad pepper	1,3	0,0	5,3	27
parsley	3,7	0,4	7,6	47
radish	1,2	0,1	3,4	19
salad	1,2	0,3	1,3	12
beet	1,5	0,1	8,8	40
celery	0,9	0,1	2,1	12
soybeans	34,9	17,3	17,3	381
asparagus	1,9	0,1	3,1	20
tomatoes	0,6	0,2	4,2	20
pumpkin	1,3	0,3	7,7	28
dill	2,5	0,5	6,3	38
beans	7,8	0,5	21,5	123
zucchini	1,5	0,2	3,0	16
garlic	6,5	0,5	29,9	143
spinach	2,9	0,3	2,0	22
Fruits
pineapples	0,4	0,2	10,6	49
oranges	0,9	0,2	8,1	36
grapefruit	0,7	0,2	6,5	29
kiwi	1,0	0,6	10,3	48
lemons	0,9	0,1	3,0	16
apples	0,4	0,4	9,8	47
Berries
strawberries	0,8	0,4	7,5	41
strawberry	0,8	0,4	7,5	41
currant	1,0	0,4	7,5	43
blueberry	1,1	0,4	7,6	44
Mushrooms
fresh porcini mushrooms	3,7	1,7	1,1	34
fresh champignons	4,3	1,0	1,0	27
fresh oyster mushrooms	2,5	0,5	6,2	34
Nuts and dried fruits
peanut	26,3	45,2	9,9	551
walnuts	15,2	65,2	7,0	654
cashew	25,7	54,1	13,2	643
almond	18,6	57,7	16,2	645
hazel nuts	13,1	62,6	9,3	653
pistachios	20,0	50,0	7,0	556
hazelnut	16,1	66,9	9,9	704
Cereals and porridges
buckwheat (kernel)	12,6	3,3	62,1	313
oat groats	12,3	6,1	59,5	342
pearl barley	9,3	1,1	73,7	320
rice	6,7	0,7	78,9	344
Bakery products
whole grain bread	10,1	2,3	57,1	295
Raw materials and seasonings
soy sauce	3,5	0,0	11,0	58
balsamic vinegar	0,5	0,0	17,0	88
Dairy
skim milk	2,0	0,1	4,8	31
kefir 0%	3,0	0,1	3,8	30
Ryazhenka 1%	3,0	1,0	4,2	40
curdled milk 0.1%	3,0	0,1	3,8	30
acidophilus 0.1%	3,0	0,1	3,9	31
natural yogurt 2%	4,3	2,0	6,2	60
Cheeses and cottage cheese
cheese	24,1	29,5	0,3	363
feta cheese (made from cow's milk)	17,9	20,1	0,0	260
cottage cheese 0% (low fat)	16,5	0,0	1,3	71
cottage cheese 0.1%	16,7	0,1	2,0	76
Meat products
beef	18,9	19,4	0,0	187
veal	19,7	1,2	0,0	90
rabbit	21,0	8,0	0,0	156
lamb	16,2	14,1	0,0	192
Bird
chicken	16,0	14,0	0,0	190
chickens	18,7	7,8	0,4	156
turkey	19,2	0,7	0,0	84
quail	18,2	17,3	0,4	230
Eggs
omelette	9,6	15,4	1,9	184
chicken eggs	12,7	10,9	0,7	157
goose eggs	13,9	13,3	1,4	185
quail eggs	11,9	13,1	0,6	168
Fish and seafood
crab meat	6,0	1,0	10,0	73
shrimps	22,0	1,0	0,0	97
langoustine	20,6	1,5	2,4	112
lobster	18,8	0,9	0,5	90
mussels	9,1	1,5	0,0	50
navaga	16,1	1,0	0,0	73
rapana	16,7	1,1	0,0	77
salmon	21,6	6,0	-	140
zander	19,2	0,7	-	84
cod	17,7	0,7	-	78
hake	16,6	2,2	0,0	86
pike	18,4	0,8	-	82
Oils and fats
olive oil	0,0	99,8	0,0	898
Non-alcoholic drinks
mineral water	0,0	0,0	0,0	-
black coffee	0,2	0,0	0,3	2
green tea	0,0	0,0	0,0	-
Juices and compotes
Orange juice	0,9	0,2	8,1	36
grapefruit juice	0,9	0,2	6,5	30
Apple juice	0,4	0,4	9,8	42

Fully or partially limited products

The first thing that should not be consumed when following any of the options for a protein diet under any circumstances is sugar in all its types and variants, since it is precisely this that contains those very simple carbohydrates that are completely prohibited with this method of losing weight.

The highest percentage of sugar includes the following products:

• various sweets (cookies, jams, cakes, preserves, pastries, pies, sweets, honey);
• factory-made sweet non-alcoholic drinks (nectars, soda, juices);
• instant dishes (muesli, porridge, cereal, noodles);
• various sauces (mayonnaise, ketchup);
• semi-finished products;
• factory ice cream;
• fruits and berries rich in fructose (grapes, apricots, bananas, watermelon);
• canned fruits and dried fruits;
• bakery products;
• alcohol (beer, wine, liqueurs).

In addition, while following a protein diet, you need to give up:

• any fast food food;
• fatty meat and fish;
• butter and fats;
• high-fat dairy products;
• canned food;
• pickles and smoked meats;
• pasta;
• salt and seasonings (as a last resort, limit their consumption to a minimum).

Table of prohibited products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Fruits
apricots	0,9	0,1	10,8	41
watermelon	0,6	0,1	5,8	25
bananas	1,5	0,2	21,8	95
melon	0,6	0,3	7,4	33
figs	0,7	0,2	13,7	49
persimmon	0,5	0,3	15,3	66
Berries
grape	0,6	0,2	16,8	65
Nuts and dried fruits
raisin	2,9	0,6	66,0	264
dried apricots	5,0	0,4	50,6	213
dates	2,5	0,5	69,2	274
prunes	2,3	0,7	57,5	231
Snacks
potato chips	5,5	30,0	53,0	520
caramel popcorn	5,3	8,7	76,1	401
cheese popcorn	5,8	30,8	50,1	506
Flour and pasta
wheat flour	9,2	1,2	74,9	342
pasta	10,4	1,1	69,7	337
noodles	12,0	3,7	60,1	322
ravioli	15,5	8,0	29,7	245
spaghetti	10,4	1,1	71,5	344
paste	10,0	1,1	71,5	344
pancakes	6,1	12,3	26,0	233
vareniki	7,6	2,3	18,7	155
pancakes	6,3	7,3	51,4	294
dumplings	11,9	12,4	29,0	275
Bakery products
loaf	7,5	2,9	50,9	264
buns	7,2	6,2	51,0	317
pita	8,1	0,7	57,1	274
donuts	5,8	3,9	41,9	215
bread	7,5	2,1	46,4	227
Confectionery
jam	0,3	0,2	63,0	263
jam	0,3	0,1	56,0	238
marshmallows	0,8	0,0	78,5	304
candies	4,3	19,8	67,5	453
Lukma	2,0	2,1	75,6	380
paste	0,5	0,0	80,8	310
cookie	7,5	11,8	74,9	417
cake	3,8	22,6	47,0	397
jam	0,4	0,2	58,6	233
halva	11,6	29,7	54,0	523
Ice cream
ice cream	3,7	6,9	22,1	189
Cakes
cake	4,4	23,4	45,2	407
Chocolate
chocolate	5,4	35,3	56,5	544
Raw materials and seasonings
seasonings	7,0	1,9	26,0	149
ketchup	1,8	1,0	22,2	93
mayonnaise	2,4	67,0	3,9	627
honey	0,8	0,0	81,5	329
syrup	0,0	0,3	78,3	296
sugar	0,0	0,0	99,7	398
salt	0,0	0,0	0,0	-
tomato paste	5,6	1,5	16,7	92
Dairy
milk 4.5%	3,1	4,5	4,7	72
condensed milk	7,2	8,5	56,0	320
milk powder 25%	24,2	25,0	39,0	478
kefir 3.2%	2,8	3,2	4,1	56
cream 35% (fat)	2,5	35,0	3,0	337
sour cream 40% (fat)	2,4	40,0	2,6	381
Ryazhenka 6%	5,0	6,0	4,1	84
fruit yogurt 3.2%	5,0	3,2	8,5	85
Cheeses and cottage cheese
cottage cheese 18% (fat)	14,0	18,0	2,8	232
cottage cheese 9% (bold)	16,7	9,0	2,0	159
Meat products
fried pork	11,4	49,3	0,0	489
salo	2,4	89,0	0,0	797
fried beef	32,7	28,1	0,0	384
fried lamb	20,0	24,0	0,0	320
bacon	23,0	45,0	0,0	500
beef stew	14,1	17,4	0,0	214
pork stew	13,0	35,0	0,0	367
pork cutlets	13,6	45,7	8,8	466
lamb cutlets	13,6	14,8	12,9	240
pork meatballs	7,0	10,0	12,0	172
Sausages
smoked sausage	28,2	27,5	0,0	360
smoked sausage	16,2	44,6	0,0	466
dry-cured sausage	24,1	38,3	1,0	455
smoked sausage	9,9	63,2	0,3	608
pork chops	10,0	33,0	0,0	337
Bird
smoked chicken wings	29,9	19,5	0,0	290
smoked chicken legs	10,0	20,0	0,0	220
roasted turkey	28,0	6,0	-	165
smoked duck	19,0	28,4	0,0	337
roast duck	22,6	19,5	0,0	266
Fish and seafood
fried fish	19,5	11,7	6,2	206
dried fish	17,5	4,6	0,0	139
smoked fish	26,8	9,9	0,0	196
salted fish	19,2	2,0	0,0	190
Oils and fats
butter	0,5	82,5	0,8	748
cacao butter	0,0	99,9	0,0	899
chocolate butter	1,5	62,0	18,6	642
animal fat	0,0	99,7	0,0	897
Alcoholic drinks
brandy	0,0	0,0	0,5	225
whiskey	0,0	0,0	0,4	235
vodka	0,0	0,0	0,1	235
cognac	0,0	0,0	0,1	239
liquor	0,3	1,1	17,2	242
beer	0,3	0,0	4,6	42
rum	0,0	0,0	0,0	220
tequila	1,4	0,3	24,0	231
champagne	0,2	0,0	5,0	88
Non-alcoholic drinks
soda water	0,0	0,0	0,0	-
cola	0,0	0,0	10,4	42
lemonade	0,0	0,0	6,4	26
Mirinda	0,0	0,0	7,5	31
Pepsi	0,0	0,0	8,7	38
sprite	0,1	0,0	7,0	29
Fanta	0,0	0,0	11,7	48
energy drink	0,0	0,0	11,3	45
Juices and compotes
cherry nectar	0,1	0,0	12,0	50
pear nectar	0,1	0,1	8,8	37
nectarine nectar	0,1	0,0	12,8	53
peach nectar	0,2	0,0	9,0	38
apple nectar	0,1	0,0	10,0	41
* data is per 100 g of product

Protein diet menu (Eating routine)

Protein diet for 3 days

A three-day protein diet menu for quick weight loss is not very diverse and may consist of one or more meat products. As a rule, any of the selected high-protein diets are completely salt-free, quite strict and do not allow the consumption of any additional products other than water (minimum 1.5 liters per 24 hours) and herbal/green tea.

The daily diet of such diets is limited to 5-6 times a day consumption of 100 grams (in total 500-600 grams) of one selected lean meat (for example, chicken fillet). You can also alternate similar portions of different meat dishes by meal or by day of the diet (for example, eat only chicken on the first day, beef on the second, and turkey on the third).

Protein diet for 5 days

A quick five-day protein diet is based on the principle of daily alternate intake of several protein foods (200 grams at a time) and allowed fruits. The main rule of such a protein-fruit menu for weight loss is to eat high-protein foods and fruits every 2.5 hours (for example, protein for the first breakfast, fruit for the second breakfast, protein for lunch, etc.).

One day of a protein-fruit diet looks something like this:

Protein diet for 7 days

The seven-day protein diet menu already includes a small amount of complex carbohydrates, represented by various vegetables acceptable for the diet. The diet involves at least 5 meals a day, which are recommended to be completed 3-4 hours before bedtime.

The menu for one day of a 7-day diet can be compiled as follows:

Protein diet for 10-14 days

The protein menu for 10-14 days should be further diversified with legumes, cereal porridges, nuts and other permitted products, while observing a 5-6 daily diet.

You can create a daily menu for such diets from various dishes, adhering to approximately the same calorie content, as well as the composition of proteins and complex carbohydrates

Protein diet for 4 weeks

The menu for each day of a 4-week high-protein diet for a month is formed according to the same principle of maintaining a peculiar balance between the consumption of protein and carbohydrate foods, of course, significantly shifted towards proteins. The basis of the daily diet should be the menu of a 10-14-day protein diet, trying to diversify it with all acceptable food products, which also need to be eaten 5-6 times during daylight hours.

Important! During any type of protein diet, you need to drink 1.5-2 liters of fresh water daily.

Example of a protein diet menu

Below we will present a detailed version of the protein diet menu for 10 days, based on which you can create longer high-protein diets.

First day

Second day

The third day

Fourth day

Fifth day

Sixth day

Seventh day

Eighth day

Ninth day

Tenth day

Recipes for a protein diet

Below are some popular dietary recipes with photos that can be prepared both during a protein diet and in everyday life. If you use similar recipes for protein dishes for your diet, you can avoid adding salt and other non-recommended spices.

Required ingredients:

• chicken or turkey fillet – 400 g;
• chicken egg – 2 pcs.;
• spinach – 300-400 g;
• low-fat milk – 150 ml;
• bay leaf – 1-2 pcs.;
• parsley - one sprig;

Boil the poultry fillet in a saucepan with 2-2.5 liters of clean water with peppercorns and bay leaves until tender, then remove it and cut into small cubes. Separately, boil chicken eggs and chop one and a half of them in random order. Finely chop the spinach and boil it in meat broth until softened. Add broth, milk, eggs, poultry fillet into the blender bowl and beat everything until smooth. Serve the cream soup, garnishing it with the remaining half of the egg and a sprig of parsley.

Required ingredients:

• lean white fish fillet – 400 g;
• red onion – 1 pc.;
• cauliflower – 400 g;
• natural yogurt – 2 tbsp. l.;
• lemon juice – 1 tbsp. l.;
• salt/spices are the required minimum.

Disassemble and peel the cauliflower, then cut it into small pieces. Coarsely chop the fish meat and thin onion half rings. Place all ingredients in a saucepan, add the required amount of water, and cook until the fish is cooked. At the end of cooking, add natural yogurt, lemon juice and spices to the dish.

Required ingredients:

• chicken egg – 3 pcs.;
• chicken fillet – 200 g;
• cucumber – 1 pc.;
• Chinese cabbage – 400 g;
• natural yogurt – 100 g;
• mustard powder – 1 tbsp. l.;
• salt/spices are the required minimum.

Boil the chicken fillet and eggs, then cut them into equal cubes. Also cut the cucumber. Finely chop the cabbage. Mix all the ingredients thoroughly, after seasoning them with a mixture of mustard powder, yogurt and other seasonings.

Required ingredients:

• grainy low-fat cottage cheese – 100 g;
• chicken egg white – 3 pcs.;
• green onion – 3 stalks;
• dill - several sprigs;
• salt/spices are the required minimum.

To prepare a dietary protein omelet, you need to separately beat the whites in a blender until a fluffy foam forms, and the cottage cheese with dill until smooth. After this, carefully fold the whipped cottage cheese into the protein mixture and place everything in a silicone mold. Sprinkle finely chopped onion on top and bake in the oven.

Required ingredients:

• chicken fillet – 800 g;
• purified water – 100 ml;
• low-fat kefir – 100 ml;
• onion – 1 pc.;
• salt/spices are the required minimum.

Wash the chicken fillet, cut into small strips and season with spices if desired. Mix water with kefir, pour it over the poultry fillet and put it in the refrigerator for 30 minutes. After this time, simmer the meat on both sides in a frying pan without oil.

Required ingredients:

• lean veal – 400 g;
• olive oil – 1 tsp;
• salt/spices are the required minimum.

Rinse the veal, remove membranes and cut across the grain into steak pieces approximately 2 cm thick. Rub each piece of meat with a mixture of olive oil and seasonings and let them marinate for 60 minutes. In a dry frying pan, fry the steaks on both sides for 2 minutes. Wrap each steak in foil and place in the oven for about 40 minutes.

Exit from the protein diet

Due to the fact that a protein diet, especially when maintained for a long time, “accustoms” the human body to receiving predominantly protein products, after its completion you should not immediately switch to your previously familiar diet. It is necessary to gradually introduce carbohydrate dishes, and even more so foods containing sugar, into your menu, starting with eating more vegetables, cereals and other permitted products and ending with pasta and baked goods. It should be remembered that the process of leaving the protein diet should take twice as long as the diet itself, or at least correspond to it.

Contraindications for a protein diet

All types of protein diet for weight loss are not recommended for:

• • anemic states;

  During pregnancy and lactation

  Despite the fact that some websites advertise a protein diet specially designed to be followed during and, it is not recommended for nursing and pregnant women to adhere to such a diet due to an insufficiently balanced menu, which can negatively affect the fetus, baby and mother’s body.

  Pros and cons of a protein diet

  pros

  Minuses

  All protein menu options provide tangible weight loss results. Most often, reduced weight indicators remain at the achieved level for a long time. Any type of high-protein diet is not accompanied by a feeling of hunger. With accompanying physical activity, losing weight only affects body fat mass. In most cases, the skin does not suffer from sudden weight loss in terms of the appearance of stretch marks. High protein diets are ideal for athletes.

  Protein diets should not be followed by people with various of the health problems described above. Due to the restriction of carbohydrate foods, a decrease in performance is observed. Due to less intake of fat into the body, disorders of the nervous system may occur. Eating high-protein foods over a long period of time increases the risk and may be accompanied by surges and disturbances in the functionality of the gastrointestinal tract and kidneys. During long-term protein diets, a large loss of calcium occurs. An abundance of protein products can lead to the formation of unpleasant. The lack of some microelements and can lead to dry skin, brittle nails and dull hair (additional intake of vitamin and mineral supplements is ineffective due to the restriction of fats that facilitate the absorption of these substances). The cost of some high-protein foods (for example, seafood) is quite significant.

  Results and reviews of the protein diet for weight loss

  Quite quick results of losing weight, as well as the apparent simplicity and nutritional value of a high-protein diet, often attract the attention of many people who want to lose extra pounds without feeling hungry and without much deprivation, and as practice shows, this is not without reason. Indeed, reviews from those who have lost weight on a protein diet are overwhelmingly positive, both with regard to quick nutritious diets for 3-5 days, and with regard to longer and less strict dietary regimes. In this regard, the choice of protein dietary nutrition is quite balanced and rational, as evidenced by the video below.

  However, you should not expect an incredible effect in terms of weight loss from a high-protein menu, which is sometimes unreasonably distributed by some forums and diet sites. For example, quite often a protein diet for 10 days is advertised online, reviews and results of which promise weight loss of 10 kilograms, which is only partly true. As mentioned earlier, such a result can only be achieved by people who are excessively overweight, while for others it will be more modest. According to most reviews, the average daily weight of strict varieties of protein diets is 600-800 grams, and with longer-term versions, you can lose 3-4 kilograms in a week.

  Below are some real reviews and results with photos before and after following various diet options by duration.

  

  

  • «… I went on a seven-day protein diet twice. The first time she saved me from 5 kilograms, and the second time I became 4 kilos lighter. Basically, I like the meat diet. I don’t feel hungry at all, and adding fruits and vegetables to the menu prevents food from becoming boring. But without playing sports, I would hardly have achieved such a result. After all, meat products are quite difficult to digest and assimilate, and therefore it will not be possible to do without training at all”;
  • “... Before enrolling at the university, I lived with my grandmother, who constantly fed me fatty foods. Thus, with a height of 165 cm, I began to weigh 87 kg. Even at school, my weight was a reason for jokes and even bullying from classmates, and therefore, before studying at the university, I decided to thoroughly lose weight, especially since the incentive for this was huge. I immediately went on a 30-day version of the protein diet and even reduced its menu a little. At first it was quite difficult and there were even several breakdowns, but in the end I lost as much as 14 kg in a month. I decided not to stop there, and currently I weigh 60 kg. I’m very glad that I decided to take such a step and gave my body normal shape.»;
  • «… This diet attracted me with its harmlessness and satiety. I followed it for the first time several years ago, and then I managed to completely get my body in order. After that, the weight stayed at the same level for a long time and did not return. However, I soon became pregnant and completely forgot about any diets. During pregnancy, I gained a lot of weight and as soon as I stopped breastfeeding, I again turned to a protein diet. I was able to withstand the less severe option for three weeks, during which I lost 10 kilos. Today I returned to my usual diet, giving up only sweets, fried and flour dishes. So far the weight is holding off, which I am immensely happy about»;
  • «… I tried this diet six months ago and am still bragging about my results. The most important thing for me as a man is that with such a diet you can eat meat with almost no restrictions and mix all similar foods in a row - poultry, meat, fish, etc. The excellent-tasting assortment of these food products not only completely satiated me, but also, it seems to me, supplied my body with all the substances it needed. In two weeks I lost 8 kilograms, and active sports even helped to define my muscles.»;
  • «… I go on a protein diet regularly, but I can’t call it too easy. Indeed, the feeling of hunger does not accompany you, but monotonous meat food gets boring very quickly, and you always want sweets. That is why I use fast diets for 3-5 days. If you curb your desires for sweets at this time, you can lose weight very well. Over the last 5 days of the diet, for example, I lost 4 kilograms and the previous weight has not returned for a very long time. It is especially productive to lose weight in this way if you simultaneously engage in sports. In this case, the result will be faster and more noticeable».

  Diet price

  When using familiar foods for cooking (beef, cottage cheese, chicken, vegetables, turkey, fruits, fish, eggs, etc.), one day of fast varieties of protein diets for 3-5 days will cost about 100 rubles, and one day compliance with longer options for high-protein nutrition - approximately 150 rubles.

  If you eat seafood and other expensive food ingredients, the cost of the diet naturally increases.

A protein diet for weight loss for 10 days, the menu of which is suitable for food lovers, will help you quickly get rid of excess weight. Contrary to the opinion that when on a diet, you need to strictly limit yourself in food, the protein diet promises a loss of 8-10 kg with 6 meals a day. Moreover, the diet includes meat, eggs, dairy products, fish, cereals and other products.

What you need to know about the diet

A protein diet is ideal for people who prefer an active lifestyle. A person can go to the gym, do aerobics, Pilates, run and ride a bike. Thanks to the high nutritional value of protein foods, the feeling of hunger and decreased activity and energy will be completely absent. This is explained simply: the diet provides for 6 meals a day and an impressive list of allowed foods.

Diet rules:

• you need to eat often - at least 6 times a day, but in small portions;
• Alcohol is absolutely prohibited;
• the last meal should be at least 2 hours before bedtime;
• the diet allows only low-fat foods;
• the amount of water drunk per day should be 1.5-2 liters.

Although this is a highly effective and fast diet with a varied menu, you can stick to it for no more than 2 weeks, and the optimal duration is 7-10 days.

The fact is that with the recommended diet, the intake of vitamins and minerals is sharply limited. This can cause various health problems, such as changes in sugar levels or increased stress on the kidneys, which can cause swelling or the development of urolithiasis.

To avoid possible risks, before starting a diet you need to consult a doctor, drink enough water, take vitamin and mineral complexes and monitor the daily amount of calories, which should not be less than 1200.

Alcohol, canned food, sugar and products containing it: sweets, baked goods, fruits, juices, compotes, soda are completely excluded from the diet. Semi-finished products, high-fat dairy products, potatoes, legumes, corn, beets, and carrots are prohibited.

It is allowed to eat rabbit meat, poultry, veal and beef, fish and seafood, offal, low-fat dairy products, cereals and bread, vegetables, unsweetened drinks, apples, any citrus fruits, egg whites.

Sample menu

During the day you need to eat 6 times: 1 breakfast, 2 breakfasts, lunch, afternoon snack, dinner and a snack before bed.

1 day:

1. Coffee.
2. Boiled egg, cabbage salad (150 g).
3. Boiled chicken breast (150 g) with a side dish of rice (100 g).
4. Low-fat cottage cheese (200 g).
5. Baked fish (150 g) with vegetable salad (200 g).
6. A cup of unsweetened tea.

1. Low-fat yogurt, tea.
2. Apple.
3. Boiled veal (150 g) with vegetables baked in foil (150 g).
4. A glass of kefir.
5. Seafood salad with seaweed (200 g).
6. Tomato juice.

1. Coffee and the white of 2 boiled eggs.
2. Apple.
3. Boiled green beans (200 g), chicken fillet (100 g).
4. Low-fat cottage cheese (150 g).
5. Boiled beef (150 g) with vegetable salad (200 g).
6. A glass of kefir.

1. Coffee and 2 oatmeal cookies.
2. Grapefruit.
3. Zucchini fried in olive oil (300 g).
4. Hard cheese with minimal fat content (50 g) and an egg.
5. Baked eggplant with tomatoes (200 g).
6. Apple juice.

Day 5:

1. Low-fat cottage cheese (150 g) and coffee.
2. Apple.
3. Boiled fish (200 g) with a slice of whole grain bread.
4. Natural yogurt (100 g).
5. Steamed veal (200 g) with vegetable salad (150 g).
6. Kefir.

1. Orange.
2. Boiled white beans (200 g) and raw vegetables (150 g).
3. A glass of kefir.
4. Boiled fish (150 g) and vegetable salad (100 g).
5. A cup of tea.

1. Low-fat cottage cheese (150 g), coffee.
2. Grapefruit.
3. Boiled beef (200 g) with buckwheat porridge (100 g).
4. Apple juice.
5. Vegetable salad (200 g), boiled egg.
6. Kefir.

1. Boiled egg with a slice of rye bread, coffee.
2. Apple.
3. Rabbit meat (150 g) with brown rice (100 g).
4. Hard cheese with minimal fat content (50 g).
5. Boiled cauliflower (150 g).
6. Herb tea.

Day 9:

1. Low-fat yogurt (100 g), coffee.
2. Orange.
3. Vegetable soup, boiled meat (100 g), a piece of black bread.
4. Cabbage salad (150 g).
5. 2 boiled eggs.
6. Kefir.

1. Cottage cheese (150 g), coffee.
2. Apple.
3. Boiled fish (150 g), oatmeal (100 g).
4. Orange juice.
5. Cabbage salad (150 g).
6. A cup of tea.

The proposed menu is exemplary. It can be changed to your taste using recommended products, taking into account that meat, fish and offal should be boiled or cooked in a double boiler, and cereals and bread can only be eaten up to 14 hours.

Today, you can easily get lost in the variety of diets, because new methods are developed by nutritionists almost every day. How to choose an effective one? Especially if you need to get rid of extra pounds quickly, for example, to wear your favorite dress to an important event. We advise you to turn to a proven classic and it will be a protein diet for 10 days. We will tell you about the disadvantages and advantages of the method, select an approximate menu for a protein diet for weight loss and give recommendations on how to follow it.

The essence of a protein diet for 10 days

Protein weight loss has been practiced for a long time. The essence of the protein diet for 10 days is simple: your diet should consist mainly of protein foods. This does not mean that you have to completely give up fats and carbohydrates. There is no need to do this; moreover, it is even dangerous for the body. But you need to eat the right fats and carbohydrates and in minimal quantities. A lack of carbohydrates in your diet will force your body to burn existing reserves, which do not make your waist look so beautiful. And this is exactly what we need! A protein diet for weight loss for ten days is considered a “full” diet. Thanks to the predominance of protein in the menu during the period of weight loss, you will not feel hungry, while the calorie content of your diet will decrease.

Basic principles of the protein diet

The basis of protein weight loss is the following principles:

• Your diet should consist of protein foods.
• You need to eat at least 4 times a day, but in small portions.
• Last meal no later than 2 hours before bedtime.
• Drink at least 1.5 liters of water per day.
• Be sure to include vegetables in your menu to minimize the load on your kidneys.
• The daily calorie intake should not exceed 1500.
• It is better to introduce carbohydrates into the diet in the middle of the day.

Now you understand the basis and essence of a protein diet for 10 days, let's talk about its disadvantages and advantages.

What is a protein diet good for and who is it suitable for?

Losing weight on a protein diet will appeal to those who cannot imagine their daily diet without meat, but can easily give up sweets and starchy foods. But, as a rule, people who are indifferent to sweets do not suffer from excess weight and do not go on diets. In any case, any diet involves restrictions in the quantity and quality of foods consumed. But the main advantage of protein weight loss is that, unlike “starvation” diets, you will definitely be full. In addition, protein weight loss has the following benefits:

• A protein diet for 10 days allows you to get rid of 6-7 extra pounds. The first results will please you after the first day, as excess fluid will leave the body, and then fats will begin to disappear.
• In combination with physical activity, the diet will allow you to quickly gain muscle mass and make your body sculpted. That’s why people who work out in gyms love protein weight loss so much.
• A varied diet prevents the risk of breakdowns.
• If you combine diet with exercise, as a bonus, you will combat cellulite and tighten excess skin resulting from weight loss.

Who is not suitable for the diet and its disadvantages?

Losing weight on a protein diet will be quite difficult for those who cannot live without sweets and baked goods. These foods should be completely excluded from the diet. If it’s difficult for you to completely give up on them, you may be more suited to one that allows some liberties in nutrition or where you can sometimes even treat yourself to a freshly baked bun. In addition, this technique has the following disadvantages:

• Reviews confirm the fact of problems with intestinal function. To avoid problems with stool, eat more fiber and stay hydrated.
• Protein products are the most expensive, especially quality products.
• Nutrition on a protein diet cannot be called balanced. Eating too much protein can be detrimental to your kidney health.
• The diet has a number of contraindications. It is prohibited for people with chronic and dangerous diseases and is not recommended for teenagers and elderly people, as well as pregnant and lactating women.
• Before you start losing weight using this method, it is recommended to consult with your doctor to see if such a diet will harm your health.

Making a menu for protein weight loss

So, the basis of your diet is foods high in protein. And it’s better if these are animal products. The amino acids in such products satisfy the body's needs to a greater extent. Protein products of plant origin have low biological value. Animal proteins include: meat, poultry, seafood, eggs, milk, cheese. In addition to amino acids, these products provide the body with vitamins and microelements. Plant-based proteins include legumes, nuts, seeds, dried fruits, and some fruits, such as avocados, peaches, watermelons, and coconuts. Remember that proteins are better absorbed in combination with carbohydrates and a minimum amount of the right fats should also be present in your diet.

What is prohibited from eating on a protein diet?

We have already mentioned above that you need to eat the right carbohydrates and fats. What does it mean?

• Surely, you know that there are “fast”, that is, harmful carbohydrates that are easily absorbed by the body, increasing the level of glucose in the blood. These carbohydrates need to be completely eliminated. They are easy to calculate; even those who have not set out to lose weight know about the harmfulness of these products; this includes all confectionery products, sweet berries and fruits, baked goods, alcoholic and sweet drinks, starchy vegetables, white rice, pasta, chips.
• Regarding fats, everything is also quite easy. Fats are divided into saturated and unsaturated. The former are the enemies of our figure, the latter must definitely be present in the diet. Unsaturated “right” fats are Omega 3 and Omega 6, which are abundant in sea fish, algae, olive oil, avocado oil, any nuts, green salad and spinach. You need to exclude harmful saturated fats, which are found in animal fat, egg yolk, lard, and full-fat milk.
• The most affordable protein product is eggs, but you shouldn’t go overboard on them. If you include them in your protein diet for weight loss, remember that you should not eat more than 4 eggs per day. The source of protein is exclusively the egg white, and the yolk contains a large amount of fat. It is recommended to eat 1 yolk a day, if you are preparing an omelet from 3 eggs, separate and remove 2 yolks from your dish, then it will benefit both your figure and your health.

Based on this information, let's look at what may be included in your menu and what is best to cook for breakfast, lunch and dinner.

Preparing breakfast for protein weight loss

Try to choose protein diet recipes that are easy to prepare yourself, then losing weight will not be burdensome. For breakfast you can prepare one of the following dishes: scrambled eggs, omelet, oatmeal with milk, cottage cheese with low-fat sour cream, salad of tomatoes and boiled beans, stew with cauliflower, carrots, tomatoes.

Second breakfast for weight loss on proteins

Since there should be at least 4 meals, it is recommended to have 2 breakfasts, but if your daily routine and habits interfere with this, you can have a snack between lunch and dinner. For a second breakfast, it is better to eat the following: low-fat cheese, kefir, fermented baked milk, stewed vegetables, nuts, dried fruits.

Cooking lunch on a protein diet

At lunch, it is recommended to introduce carbohydrates, combining them with proteins. Try to keep it vegetables. By adding a little broccoli to boiled chicken breast, you will make your lunch tastier and more complete, and proteins will be better absorbed. You can cook any lean meat and fish. Recipes for a protein diet are quite varied and simple. The main thing is that the food is processed correctly: boil, stew or steam them. Frying is not recommended, as during such processing the protein is partially destroyed and the calorie content of the dishes will be higher. You can boil turkey, chicken or beef, steam or bake fish, stew rabbit or lean pork. As a side dish, you can boil lentils, prepare a vegetable salad with olive oil, or stew vegetables, such as zucchini, carrots, eggplant, and cauliflower.

Cooking dinner using the protein method

Dinner consists of approximately the same products as lunch. You can cook any lean meat, fish, add some vegetables, don’t forget about dairy products. Soy can be used as an alternative to animal protein. It could be soybeans or tofu. Include fiber in your diet: nuts, pumpkin, cucumbers, spinach, lettuce, prunes, apples, sprouted grains, beans, peas. It will prevent digestive problems and help proteins be better absorbed.