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:
- Ingestion with food.
- Destruction of the digestive system in amino acids.
- 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:
| 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 | KefirGrilled 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 | KefirBoiled fish / vegetables | |
| 5 | Curd with tea | Apple | Boiled fish / wholemeal bread | Yogurt | Beef / cooked vegetables |
| 6 | Tea / two squirrels | Citrus fruits | Beans / vegetables | KefirBoiled 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:
| 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 | KefirChicken 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):
| 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 | KefirFish + vegetables | |
| 3 | Boiled eggs Tea |
Grapefruit / 1 | Chicken fillet + brown rice | Yogurt | Roast beef|
| 4 | Kefir Oatmeal cookies / 3 |
Banana / 1 | Turkey fillet | Ryazhenka | Grilled fish Vegetable salad |
| 5 | Στάρπη / 200 | Apple / 1 | Roast beefGrilled 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 |
Kefir
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:
- Beat the ingredients lightly with a mixer.
- Immerse yourself in the steamer tank.
- 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:
- Wash the steak, pour in the juice, add spices. Marinate for twenty minutes.
- Cut the tomato into rings.
- Place the vegetable.
- Brush the steak with yogurt.
- Place the cheese.
- 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
- 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.
- Eating protein foods and excluding carbohydrates from the diet requires mandatory physical activity. Only in combination with exercises will it be possible to achieve the best results.
- You should not rejoice in the first pounds lost - these are not fats, but water left by the body.
- In some cases, it is not possible to lose, but to accumulate fat in the body, deterioration of the nail structure, loss of hair strands. Also, the immune system is under pressure - the diet should be enriched with vitamins that are consumed internally.
- 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.