Protein diet for weight loss: menu for one week

23 December 2020

The protein diet for weight loss: the week's menu includes a variety of foods with the highest protein content, which can lead to malfunctions of several organs, affecting the immune system andhas a number of contraindications. Nutritionists recommend this method of weight loss or muscle gain only to healthy people and no more than once a year.

A strong blow to the body requires recovery for months, but it delivers serious results and is suitable for those who cannot refuse fish and meat dishes. It is strictly forbidden to eat sugar-containing foods on this diet, which can lead to significant discomfort with sweets and affect brain function. As for which varieties exist, the positive and negative scores, menus and information are given in the text below.

The effect of protein on the human body

Protein, essential for the development and normal functioning of the human body, if in excess and in deficiency are harmful. Let's try to understand this complex mechanism together and find out all the pros and cons of protein dominance in the diet for muscle mass and fat.

Protein is a complex organic compound containing nitrogen, distinguishing it from carbohydrates and fats. This is a structural element of the cell, and the human body is deprived of its ability to synthesize proteins independently. From this it can only be taken from the outside - by eating it inside with food. Schema of this connection type:

Ingestion of food.
Destroying amino acids in the digestive system.
Synthesis of proteins and enzymes from decomposition products.

Hence a lack of protein contributes to:

stunted growth and development;
deficiency of digestive enzymes;
anemia;
reduced defense;
;
reduces muscle mass.

Since the essence of the protein diet is that protein intake increases, it is important to be clear about how much of a surplus it affects:

creates excessive stress on the kidneys;
increases risk of cardiovascular diseases;
weakened bones due to calcium loss (excreted in the body by urine) and osteoporosis;
metabolic impairment;
gastritis;
constipation and other disorders of the digestive tract;
headache.

The risk of developing the disease increases if the recommendations: drink too little water, inactivity, not comply with contraindications, v. v.

Protein Diet: How It Works

The principle is as follows:

increases protein intake;
cuts carbohydrates to the minimum possible.

When food is digested, protein compounds that have not been processed by the body become:

glucose;
fat.

This diet works like a quick tool to lose fat tissue. Protein foods take a long time to digest so there is no feeling of hunger. To reduce the load for your organs, you should load a large amount of water inside, which increases in hot weather.

A lack of carbohydrates can lead to a decrease in metabolism, so it is recommended that you follow this diet with caution and only after consulting a therapist. harm yourself.

Advantages of the Protein Diet

This nutritional system assumes rapid weight loss without wanting to eat. Other positive aspects:

long saturated;
varied in the diet;
unlimited calories for food consumption;
safe of results over a long period of time, obey the exit rules;
at ten kg for fourteen days.

Contraindicated with protein diet

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

unbalanced diet;
significant burden on organs;
loss of minerals (excreted in the urine);
lacks vitamins, minerals and nutrients;
rejects sweet, flour products (annoying the lover);
requires mandatory physical activity - without this, the body is compromised.

Due to its shortcomings, the program has some contraindications:

pregnancy;
child age;
over sixty years old (thrombosis is possible);
kidney and liver disease;
;
disease or abnormality in the work of the gastrointestinal tract;
cancer;
presence of tumor.

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

Rules

Recommended:

required physical activity in the form of a set of exercises;
you should burn more calories daily than you consume (the difference should be three hundred kilocalories);
takes small, but frequent chunks;
consumes natural metabolic enhancers and fat burners (coffee, green tea);
calculates the minimum amount of protein - forty grams / day - and maximum - 140 grams / day;
uses vitamin and mineral complex supplements.

In the early days, weight loss occurs due to dehydration, which can cause weight gain as a result of muscle growth. Unbalanced weight loss program promotes mineral loss and mandatory multivitamin supplementation. This will avoid exhaustion and its consequences in the form of brittle nails, splintered nails, etc. v.

Protein Serving Types

This food incorporates several diets that have been developed by different nutritionists, the difference being in the duration and the rule:

according to Dukan(in stages, there are some requirements, no calorie count, you need to consume a reduced amount of salt and combat thirst);
by Malysheva(lasting for twenty-eight days, not to be hungry, you need to eat five times, you need to count calories, you need to eat simple carbohydrates);
See the Kremlin(assuming a score - 1 = 1 gram of carbohydrate / 100 grams of this product - and on vegetables);
according to Atkins(low-carb system, banning cheese, meat, dairy products);
(three meals a day, two options - eggs and cottage cheese, calories count required).

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

Title	Suitable for	Advantages	Cons
Ducan	Everyone	You don't need to count calories and restrict portion sizes	Contraindicated in diseases of the central nervous system
Malysheva	Those who want to improve their health and lose weight in the long term	Simple, long lasting results, don't overeat	Slow weight loss, low metabolic rate, contraindicated for children, adolescents, pregnant women, working hard and having chronic diseases
Kremlin	Overweight	Significantly lost weight while maintaining a good mentality	Reduced mental activity, not suitable for people who like sweets, not suitable for diseases of the kidneys, heart, digestive tract, pregnancy
Atkins	Everyone	Fast and effective weight loss, improve kidney function and other organs	Don't eat a lot of essential foods
Maggi	Everyone	Buffet menu, simple rules, no age limit	Requests to increase egg intake, leading to increased cholesterol

The Ducan Diet focuses on reducing carbohydrate intake in the early stages. To improve the functioning of the digestive system, the diet is fortified with bran. During subsequent stages, the body continues to lose weight, but carbohydrates begin to return to the menu.

Malysheva's

program assumes a long-term weight loss system, leading to lasting results. The basic rule of thumb: drink at least two liters or ten glasses of water during the day, avoid sugar and salt, don't eat too much.

The Atkins system incorporates the following requirements:

the amount of meat and fish should be equivalent to that of vegetables and fruits;
reduces the volume of carbohydrates;
have no limit on the amount consumed.

There is also a classic version:

five days;
ten days;
.

Product approved

There are two requirements for foods that are allowed to be consumed as part of the protein diet:

high protein content;
low fat content concentration.

Only ingredients that meet these requirements can be used as ingredients for everyday menu preparation. The list includes (name / example):

lean poultry / chicken, turkey;
rabbit meat;
veal;
lean beef;
visceral / liver (contains vitamins and minerals in chemical composition);
lean fish / tilapia;
salads;
parsley;
cilantro;
then is;
vegetable / cucumber, tomato, onion, zucchini;
chicken or quail egg whites;
fruit trees and juices / apples, citrus;
porridge from rice, buckwheat, oats (not more than one hundred and sixty grams / day);
bread (maximum sixty grams / day);
;
natural coffee;
is still mineral water;
low-fat natural dairy products in the classic version / milk, kefir, yogurt, cottage cheese;
spices / black, red chili;
sauce / soy, v. v.

Maybe use apple cider vinegar, seafood, tofu cheese, and low-fat cheese.

Nutritional value is not an indicator of the suitability of an ingredient; One should focus on the amount of carbohydrate and fat composition. When calculating protein intake, data from the manufacturer-supplied food packages should be used as the source of information.

Prohibited products

The following checklists can help determine a food's suitability, including:

pork, fish with a high fat percentage;
pasta;
bakery products;
all grains other than those specified in the allowable list;
fruit trees (only apples and citrus are allowed) (should not be planted with bananas);
potatoes (high starch content);
corn;
carrots (contains sugar);
sugar beets (containing sugar);
fructose;
sugars and sweeteners;
juice (unless authorized);
products containing sugar;
sugary drinks;
carbonated water (mineral and other beverages);
mayonnaise;
tomato sauce;
any sauce containing a high percentage of fat.

Protein beverage

Every day in the diet should have at least 1, 2 and no more than 1. 6 grams of protein for normal functioning of the body. You can also provide a norm by drinking beverages with increased levels of this ingredient throughout the day. There are three beverage options:

shake off the powder;
homemade cocktails;
milk, dairy products, separate juices.

Powder protein mixture is a concentrated mixture with minimum or no fat and carbohydrate content. One outstanding feature is the ease of assimilation.

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

Title	Elements	Mass, grams / quantity, pieces	Kcal / gram protein
With a banana	0% curd Banana Milk	100 1 200	293/24
Eggs	Egg whites Milk Curd 0% Syrup	1 200 50 Two teaspoons	200/17
Fruits	0% curd Milk Peach Darling	100 100 One fifth Table Scoop	198/19, 5
For spinach	Banana Low fat Greek yogurt Spinach Vanilla extract	Half 150 225 A quarter teaspoon	196/22, 4
Oats and berries	Oatmeal Milk Berries, frozen Darling 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 which are diet-appropriate - when choosing, you should adhere to the list of prohibited foods for a specific diet. can.

7 day protein diet menu

When composing the menu of the day, taking into account the manufacturer's data on the ingredients of the product, the general data given in the list(name / calories / protein / fat/ carbohydrate):

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

Recommended uses are given in the table:

Products / Groups / Period	Reception time
Breakfast	At least three hours (countdown when you wake up)
Dinner	Get at least three hours of sleep
Complex carbohydrates	Eat small portions in the morning - no later than 14: 00
Apples (no more than two) or a citrus fruit	Before lunch
Combine protein with non-starchy vegetables (tomatoes, cucumbers, celery)	After 14: 00

When making a daily diet, these rules should be followed.No more than 30 grams of vegetable fat in the form of flaxseed oil is allowed.

The Simplest Protein Diet

Food in this program is essentially made five times, following the recommendations above. The menu is shown in the table below:

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

Ducan's Diet

User results lose between one and four pounds in seven days. The sample menu is presented in the table:

Date	Breakfast	Lunch	Snack	Dinner
1	Protein omelette Light salted salmon Coffee	Chicken balls Kefir	Curd Yogurt	Seafood plate (soup, cocktail)
2	Cheese casserole Tea (herbs, green, black)	Meatballs / Vegetable Salad	Kefir + bran	Chicken with vegetables
3	Grilled cheesecake with sour cream Coffee	Fish soup or fish soup	Apple, Citrus or Kiwi	Grilled meat and vegetables
4	Curd Kefir	Solyanka meat	Salted salmon and green veggie sandwich	Roll with meat and vegetables
5	Chicken fillet Apple Tea	Grilled fish / whole grain bread	Pancakes with cheese and bran	Chicken / vegetable salad
6	Boiled chicken eggs Light salted salmon Coffee	Stewed Bean / Vegetable Salad	Cheese Cake Herbal tea	Steamed fish / cabbage salad
7	Fried eggs with added meat Coffee	Meat and vegetable soup	Apple, Citrus or Kiwi Cheese	Grilled fish / vegetables Red Wine

Protein-carbohydrate diet for weight loss

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

Date	Breakfast	Snack	Lunch	Snack	Dinner
1	Stick cheese + dried fruit Coffee + ice cream	Apple / one	Chicken lentil chowder	Tea + jam	Curry
2	Protein omelette Herbal tea	Orange / one	Spinach Soup	Kefir	Chicken Nuggets
3	Cheese casserole Coffee + milk	Kiwi / two pieces	Salmon in milk	Yogurt	Egg salad
4	Oat porridge + fruit + honey	Garnet / single	Potato and sour cream soup	Date / singular	Buckwheat / salad with honey and cabbage
5	Cheese + honey stew Tea + jam	Banana	Shrimp and fish soup	Yogurt	Protein and Carbohydrate Salad
6	Boiled protein / two pieces Herbal tea	Mandarins / two	Oriental soup (from eggs and pink salmon)	Curd	Kebab (turkey + vegetable)
7	Rice Porridge Cookies Coffee + sugar	Banana	Minestrone	Baking	Dumplings (potatoes and cabbage)

Protein Diet for Women

The suggestions are given in the table (number of pieces and grams):

Date	Breakfast	Snack	Lunch	Snack	Dinner
1	Curd / 200 Coffee	Apples / 1	Grilled chicken fillet / 100 Black bread	Yogurt	Fish Vegetable salad
2	Yogurt	Orange / 1	Beef + vegetables	Kefir	Fish + vegetables
3	Boiled eggs Tea	Grapefruit / 1	Chicken fillet + brown rice	Yogurt	Roast Beef Vegetable salad
4	Kefir Oatmeal cookie / 3	Banana / 1	Turkey fillet	Ryazhenka	Grilled fish Vegetable salad
5	Curd / 200	Apple / 1	Roast Beef Black bread	Kefir	Grilled fish Vegetable salad
6	Scrambled eggs	Garnet / 1	Grilled chicken fillet Vegetable salad	Yogurt	Grilled fish + vegetables
7	Curd / 200	Query / 2	Boiled beef Black bread	Kefir	Grilled fish + broccoli

Duration of the protein diet

The classic variation assumes three types of duration in days:

The maximum number of days is fourteen. Meaning assumes the presence of physical activity, with a passive lifestyle this type of nutrition can lead to impaired kidney function. In order to reduce the load on internal organs, large amounts of fluid is required. Exceeding the recommended window can cause:

increased fatigue;
reduced mental alertness;
headache;
urolithiasis;
fragile, lack of shine of hair shaft, nail plate;
increases the dryness of the epidermis;
renal edema.

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

Protein weight loss diet recipes

Scrambled eggs

You can cook in a double boiler, microwave oven or multi-purpose oven.

Prepare the ingredients and add a fill:

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

Cooking Instructions:

Floss the ingredients using the mixer.
Dip into the steamer's container.
Cook under normal conditions for 20 minutes.

Baked salmon

Prepare the ingredients and add a fill:

fish steak / piece;
lemon juice / teaspoon;
spices / to taste;
hard cheese / 20 grams;
yogurt / two tablespoons;
tomatoes / one piece.

Cooking Instructions:

Wash the steak, pour the juice, add seasoning.
Marinate for 20 minutes.
Cut tomatoes into slices.
Order vegetables.
Beat the steak with yogurt.
Set cheese.
Place in an oven preheated to 180 degrees Celsius.
Bake for thirty minutes.

How to get out of the diet

The body is under stress to lose weight, but after the time recommended by a weight loss or weight maintenance program, switching to a normal diet should be gradual. This requirement is fundamental and the time to maintain the value achieved on the scales depends on the compliance. If the next day you suddenly start to consume most of the banned products, the actions not only get you back to your original shape, but also a large set.

Basic escape rule:

excludes sugar ingredients from beverages (tea, coffee);
consume a minimum amount of flour and sweet products;
do not eat foods that are too fatty;
a sip of water on an empty stomach;
oatmeal or low-fat cheese for breakfast;
lunch - low-fat soup, fish or barbecue (not fried);
abstain from potatoes (high in starch);
small portions at least three times and no more than five times a day.

Should slowly add familiar diet ingredients to your daily menu. Exercise, relaxation procedures increase effect.

Output

The protein diet can lead to the functioning of the kidneys and other organs due to stress. The food system is contraindicated in a number of diseases, so you must first consult a dietitian or a therapist for contraindications.
Eating protein foods and excluding carbohydrates from the diet requires mandatory physical activity. Only combined with exercise can achieve the best results.
You should not rejoice over your first loss - this is not fat, but waste water from your body.
There are cases where fat is not stored in the body, nail structure is reduced, hair is lost. The immune system is also stressed - the diet should be supplemented with many vitamins consumed inside.
It is essential to maintain a smooth diet - consuming too much carbohydrate rich food will not only result in the recovery of lost pounds, but also gain.