Protein diet for weight loss: menu for a week

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

A strong 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 consume foods that contain sugar in this type of diet, which can lead to significant discomfort for sweets lovers and affect brain activity. About the varieties that exist, positive and negative points, menus and information are given in the following text.

The effect of proteins on the human body

Protein, which is essential for the normal development and function of the human body, is extremely harmful, as well as deficient. Let's try together to understand this complex mechanism and discover all the pros and cons of protein predominance in the diet for muscle and fat.

Protein is a complex organic compound that contains nitrogen and distinguishes it from carbohydrates and fats. This is a building block of cells and the human body lacks the ability for independent protein synthesis. It follows that it can only be obtained from the outside - by eating it inside with food. Design of this connection type:

1. Ingestion with food.
2. Destruction of the digestive system in amino acids.
3. Synthesis of proteins and enzymatic substances from decomposition products.

Therefore, the lack of protein contributes to:

• disturbed growth and development
• lack of enzymatic substances for digestion.
• anemia?
• reduction of defensive capacity.
• dystrophy?
• reduced muscle mass.

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

• creating excessive stress on the kidneys.
• increase the chance of cardiovascular disease.
• weakening of bones due to loss of calcium (excreted in the urine by the body) and osteoporosis.
• reduced metabolism.
• gastritis?
• constipation and other disorders of the gastrointestinal tract.
• headaches.

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

Protein diet: How it works

The principle is as follows:

• increased protein intake.
• cut carbs as little as possible.

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

• glucose;
• fat.

This diet acts as a clear tool for losing excess fat. Protein food takes a long time to digest, so there is no feeling of hunger. To reduce the load on the instruments, you need to get a large amount of water inside, which increases during the hot season.

Lack of carbohydrates can lead to impaired metabolism, so this type of diet should be approached with caution and only on the advice of a specialist, so as not to harm yourself.

Benefits of a protein diet

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

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

Who is contraindicated in a protein diet

With obvious advantages, the power supply system has no disadvantages in the form of:

• unbalanced diet?
• significant burden on the organs.
• metal loss (excreted in the urine);
• lack of vitamins, minerals and nutrients.
• refusal of sweet flour products (creates discomfort for lovers).
• Compulsory physical activity is required - without it, the body will be damaged.

Due to its weaknesses, the program has some contraindications:

• period of pregnancy?
• age of 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.

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

Rules

Suggestions:

• Compulsory physical activity in the form of a set of exercises.
• you should burn more calories daily than you consume (the difference should be equal to three hundred kilos of crops)
• take small portions, but often.
• consumption of metabolic enhancers and natural fat burners (coffee, green tea);
• calculation of the minimum amount of protein - forty grams / day - and the maximum - 140 grams / day;
• additional use of complexes of vitamins and minerals.

In the early days, weight loss occurs due to fluid loss, possibly weight gain due to increased muscle mass. The weight loss program is unbalanced, promotes metal loss and requires mandatory multivitamin intake. The measure will help to avoid exhaustion and its consequences in the form of brittle nails, excessive loss of clones, etc.

Types of protein diet

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

• according to Dukan(gradually, it has several requirements, no calorie counting required, you should consume a reduced amount of salt and quench your thirst).
• by Malysheva(lasts twenty-eight days, does not allow hunger, you have to eat five times, you have to count calories, you have to eat simple carbohydrates).
• Kremlin View(requires rating - 1 = 1 gram of carbs / 100 grams of this product - and vegetable days);
• according to Atkins(low carb system, use of cheese, meat, dairy products is prohibited).
• by Maggi(three meals a day, there are two options - egg and cottage cheese, calorie counting required).

The pros and cons of each type are displayed in the table:

Title	Suitable for	Advantages	Disadvantages
Ducan	Everyone	No need to count calories and limit your diet	Contraindicated in diseases of the central nervous system
Malysheva	Those who want to improve their health and lose weight for a long time	Long-term results, simplicity, no overeating	Weight loss is slow, low metabolic rate, contraindicated in children, adolescents, pregnant women, heavy physical work and the presence of chronic diseases
Kremlin	Overweight people	Significant weight loss while maintaining psychological comfort	Reduced mental activity, unsuitable for lovers of sweets, unacceptable for diseases of the kidneys, heart, gastrointestinal tract, pregnancy
Atkins	Everyone	Fast and effective weight loss, improves kidney and other organ function	Consumption of many basic food products is prohibited
Maggi	Everyone	Menu self-selection, simple rules, no age restrictions	Increased amount of eggs required, leading to increased cholesterol

The Ducan diet focuses on reducing carbohydrates in the early stages. To improve the functioning of the digestive system, the diet is supplemented with bran. In later stages, the body continues to lose weight, but carbohydrate-containing foods begin to return to the menu.

Malzheva's program undertakes a long-term weight loss system, which leads to long-term results. Basic principles: do not drink at least two liters or ten glasses of water during the day, avoid sugar and salt, excessive consumption.

The Atkins system combines the following requirements:

• the amount of meat, fish should be equal to vegetables, fruits.
• reduced carbohydrate volume?
• Protein and fatty foods are not limited to the amount consumed.

There is also a classic version:

• five days?
• ten days?
• fourteen days.

Approved products

There are two requirements for foods that are allowed to be consumed in a protein diet:

• high in protein?
• low fat content.

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

• lean poultry / chicken, turkey?
• rabbit meat?
• calf?
• lean beef?
• offal / liver (contains vitamins and minerals in the chemical composition).
• lean fish / tilapia?
• salad?
• parsley?
• coriander?
• dill?
• vegetables / cucumber, tomato, onion, zucchini?
• chicken or quail egg white
• fruits and vegetables / apple / citrus fruits;
• porridge of rice, buckwheat, oats (not more than one hundred and sixty grams / day);
• bread (maximum sixty grams / 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 use apple cider vinegar, seafood, tofu cheese, low fat cheese.

Nutritional value is not an indication of the suitability of an ingredient; we must focus on the amount of carbohydrate and fat components. When calculating the amount of protein, data from food packaging provided by manufacturers should be used as sources of information.

Prohibited products

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

• pork, fish with high fat content.
• pasta?
• bakery products?
• all types of cereals other than those specified in the permitted list
• fruit and vegetables (only apples and citrus fruits are allowed) (bananas are not recommended).
• potatoes (high starch content);
• corn?
• carrots (contains sugar);
• beets (contains sugar);
• fructose;
• sugar and sweeteners?
• juices (except allowed).
• products containing sugar?
• drinks with added sugar.
• carbonated water (mineral and other beverages);
• mayonnaise?
• ketchup?
• any sauces that are high in fat.

Protein drinks

Daily in the diet should be at least 1, 2 and not more than 1, 6 grams of protein for the proper functioning of the body. You can also provide the rule by drinking beverages with increased content of this ingredient during the day. There are three beverage options:

• protein is shaken from powders.
• homemade cocktails?
• milk, fermented milk products, juices separately.

Shake protein shakes are concentrated mixtures with little or no fat and carbohydrates. A special feature is the ease of assimilation.

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

Title	Details	Volume, grams / quantity, pieces	Kcal / gram of protein
Banana	Stationary 0% Banana Milk	100 1 200	293/24
Egg	White chicken egg Milk Station 0% Syrup	1 200 50 Two teaspoons	200/17
Fruit	Stationary 0% Milk Peach Honey	100 100 One-fifth Spoon table	198 / 19. 5
With spinach	Banana Greek yogurt with low fat Spinach Vanilla extract	Half 150 225 A quarter teaspoon	196 / 22. 4
Oats and berry	Oat flakes Milk Berries, 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 of them are suitable for diets - when choosing, you should keep a list of forbidden foods for a specific diet.

7-day protein diet menu

When compiling the menu for the day, the manufacturer's data on product composition should be taken into account, general data is listed(name / calories / protein / fat / carbohydrate):

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

Suggestions for use are given in the table:

Product / Team / Period	Download time
Breakfast	No later than three hours (countdown on waking)
Dinner	At least three hours of sleep
Complex carbohydrates	Small portions in the morning - no later than 14: 00
Apples (not more than two) or citrus fruits	Before lunch
Combination of proteins with non-starchy vegetables (tomato, cucumber, celery)	After 14: 00

When writing a daily diet, you should follow these rules.No more than thirty grams of vegetable fat in the form of flaxseed is allowed.

The simplest protein diet

The food in this program is actually taken five times, following the above suggestions. The menu is displayed in the following table:

Kefir Kefir Kefir

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

Ducan Diet

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

Days	Breakfast	Lunch	Snack	Dinner
1	Protein omelette Salted salmon Coffee	Chicken cutlets Kefir	Start Yogurt	Seafood dish (soup, cocktail)
2	Cottage cheese casserole Tea (herbal, green, black)	Beef Meatballs / Vegetable Salad	Kefir + bran	Vegetable stew with chicken platter
3	Baked cheesecakes with sour cream Coffee	Fish soup or fish soup	Apple, Citrus or Kiwi	Grilled meat and vegetable dish
4	Start Kefir	Solyanka meat	Sandwich with salmon and light greens	Roll with meat and vegetables
5	Chicken fillet Apple Tea	Grilled fish / wholemeal bread	Pancake with cottage cheese and bran	Chicken cutlets / vegetable salad
6	Boiled chicken egg Lightly salted salmon Coffee	Bean / vegetable salad	Cheesecakes Herbal tea	Steamed steak / cabbage salad
7	Fried eggs with added meat Coffee	Meat soup with vegetables	Apple, Citrus or Kiwi Cheese	Grilled fish / vegetables Red wine

Protein-Carbohydrate Diet for Weight Loss

A sample menu for a week in this food system is shown in the table:

Kefir

Days	Breakfast	Snack	Lunch	Snack	Dinner
1	Cottage cheese + dried fruit Coffee + cream	Apple / one	Lentils and Chicken Chicken	Tea + jam	Curry
2	Protein omelette Herbal tea	Orange / one	Spinach soup	Chicken nuggets
3	Cottage cheese casserole Coffee + milk	Kiwi / two pieces	Salmon in milk	Yogurt	Egg salad
4	Oatmeal + fruit + honey	Garnet / one	Potato soup and sour cream	Dates / handful	Buckwheat / salad with honey and cabbage
5	Cottage cheese casserole + honey Tea + jam	Banana	Soup with fish and shrimp	Yogurt	Protein and Carbohydrate Salad
6	Boiled proteins / two pieces Herbal tea	Tangerines / two	Oriental soup (from eggs and pink salmon)	Drained milk	Kebab (turkey + vegetables)
7	Rice porridge Cookies Coffee + sugar	Banana	Minestrone	Baking	Pasta (potatoes and cabbage)

Protein diet for women

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

Kefir Roast beef

Vegetable salad

Roast beef

Black bread

Kefir Kefir

Days	Breakfast	Snack	Lunch	Snack	Dinner
1	Στάρπη / 200 Coffee	Apples / 1	Grilled chicken fillet / 100 Black bread	Yogurt	Fish Vegetable salad
2	Yogurt	Orange / 1	Beef + vegetables	Fish + vegetables
3	Boiled eggs Tea	Grapefruit / 1	Chicken fillet + brown rice	Yogurt
4	Kefir Oatmeal cookies / 3	Banana / 1	Turkey fillet	Ryazhenka	Grilled fish Vegetable salad
5	Στάρπη / 200	Apple / 1	Grilled fish Vegetable salad
6	Omelet	Garnet / 1	Roasted chicken fillet Vegetable salad	Yogurt	Grilled fish + vegetables
7	Στάρπη / 200	Tangerines / 2	Boiled beef Black bread	Grilled fish + broccoli

Duration of the protein diet

The classic variant assumes three types of duration in days:

The maximum number of days is fourteen. Meaning presupposes the presence of physical activity, with a passive lifestyle, this type of diet can lead to impaired renal function. 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.
• headaches?
• urolithiasis?
• fragility, lack of shine of hair shafts, nail plates
• increased dryness of the skin.
• swelling of the kidneys.

The reason for the damage in the form of the presented side effects of long-term compliance with the requirements of the protein system is the imbalance, creating a load on the body. Despite the undeniable benefits of protein for the body, their dominance in the diet can be detrimental to health. At the end of the suggested terms, you should gradually abandon this program and not repeat it throughout the year.

Protein Diet Recipes for Weight Loss

Omelet

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

Prepare the ingredients and add it to the bowl:

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

Cooking Instructions:

1. Beat the ingredients lightly with a mixer.
2. Immerse yourself in the steamer tank.
3. Cook under normal conditions for twenty minutes.

Roasted salmon chum

Prepare the ingredients and add it to the bowl:

• fish steaks / one piece?
• lemon juice / teaspoon?
• spices / for taste.
• hard cheese / twenty grams.
• yogurt / two tablespoons
• tomato / a piece.

Cooking Instructions:

1. Wash the steak, pour in the juice, add spices.
Marinate for twenty minutes.
2. Cut the tomato into rings.
3. Place the vegetable.
4. Brush the steak with yogurt.
5. Place the cheese.
6. Place in a preheated oven at 180 degrees Celsius.
Bake for thirty minutes.

How to get out of the diet

Losing weight is given to the body by stress, but after the period suggested by the weight loss or weight maintenance program, the transition to a normal diet should be gradual. This requirement is essential and the duration of retention of the achieved value on the scales depends on compliance. If the next day you suddenly start using most of the banned products, the energies are filled not only with the return to their original form, but also with a large set.

Basic output principles:

• exclusion of sugar from beverages (tea, coffee);
• consumption of minimal amounts of flour and sweet products.
• do not eat very fatty foods.
• a sip of water on an empty stomach.
• catmeal or low fat cheese for breakfast.
• lunch - low fat soup, grilled fish or meat (not fried)
• abstain from potatoes (contains starch).
• small portions at least three and no more than five times a day.

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

Exit

1. A protein diet can lead to kidney and other organ dysfunction due to stress in the body. The diet is contraindicated in some diseases, so you should first consult a dietitian or therapist for contraindications.
2. Eating protein foods and excluding carbohydrates from the diet requires mandatory physical activity. Only in combination with exercises will it be possible to achieve the best results.
3. You should not rejoice in the first pounds lost - these are not fats, but water left by the body.
4. 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 vitamins that are consumed internally.
5. It is necessary to leave the diet smooth - excessive consumption of foods high in carbohydrates will lead not only to restore lost weight, but also to gain more.