Protein diet for weight loss: the menu for this week includes a variety of foods with the highest protein content, which can cause damage to the function of several organs, hit the immune system and have a number of contraindications. Nutritionists recommend using this method to lose extra weight or gain muscle mass only for healthy people and not more than once a year.
A strong blow to the body requires months of recovery, but gives serious results and is suitable for those who cannot refuse fish, meat dishes. It is strictly forbidden to eat foods that contain sugar in this type of food, which can cause significant discomfort for sweet lovers and affect brain activity. About what types are available, positive and negative points, menus and information are given in the text below.
Effects of protein on the human body
Protein, which is necessary for the normal development and function of the human body, excess is dangerous, as well as deficient. Let us all understand this complex mechanism and know all the pros and cons of protein dominance in the diet for muscle and fat.
Protein is a complex organic compound containing nitrogen that distinguishes it from carbohydrates and fats. This is an element of cell structure, and the human body loses the possibility of free protein synthesis. From this, it can only be obtained from the outside - by eating it with food. Schema of this connection type:
- Swallowed with food.
- Destruction of the digestive system to amino acids.
- Synthesis of proteins and enzymatic substances from decay products.
Thus, protein deficiency contributes to:
- stunted growth and development;
- enzyme deficiency for digestion;
- anemia;
- decreased endurance;
- dystrophy;
- decreased muscle mass.
Since the essence of a protein diet is an increase in the amount of protein eaten, it should be said about the effect of its excess, which causes:
- causes excessive pressure on the kidneys;
- increases the likelihood of cardiovascular disease;
- bone weakness due to loss of calcium (excreted in the urine from the body) and osteoporosis;
- impaired metabolism;
- gastritis;
- constipation and other disorders of the gastrointestinal tract;
- headache.
The risk of contracting the disease increases if the recommendations are not complied with: drinking too little water, lacking physical activity, not complying with contraindications, etc.
Protein Diet: How It Works
The principle is as follows:
- increased protein intake;
- cut as few carbs as possible.
Eaten with food, protein compounds that have not been processed by the body become:
- glucose;
- fat.
This diet serves as an expression of excess adipose tissue loss. Protein foods take a long time to digest, so there is no hunger. To reduce the load on the organs, you should take a large amount of water in it, which increases in the summer.
Carbohydrate deficiency can cause metabolic disorders, so this type of diet should be done carefully and only after consulting a specialist so as not to endanger yourself.
Advantages of Protein Diet
This nutritional system bears rapid weight loss without the urge to eat. Another positive aspect:
- long saturation;
- variety in diet;
- calories for food eaten are unlimited;
- long-term revenue security, subject to exit rules;
- efficiency in the form of ten kilograms in fourteen days.
Who is contraindicated in a protein diet
With obvious advantages, the power supply system without shortcomings in the form of:
- unbalanced diet;
- large load on organs;
- mineral loss (excreted in urine);
- deficiency of vitamins, minerals and nutrients;
- rejection of sweet flour products (causes discomfort for lovers);
- physical activity is mandatory - without it, the body would be in danger.
Due to its shortcomings, the program has a number of contraindications:
- gestation period;
- childhood;
- older than sixty years (possibly thrombosis);
- kidney and liver disease;
- gallstone disease;
- disease or abnormality in the work of the gastrointestinal tract;
- oncological diseases;
- presence of neoplasm.
Eating large amounts of protein in some cases can be life-threatening, so you should first consult a dietitian, therapist to get contraindications.
Rules
Suggestions:
- compulsory physical activity in the form of a set of exercises;
- you should burn more calories per day than you eat (the difference should be equal to three hundred kilocalories);
- take small portions, but often;
- use of metabolic boosters and natural fat burners (coffee, green tea);
- calculation of minimum amount of protein - forty grams / day - and maximum - 140 grams / day;
- use of vitamin and mineral complex supplements.
In the early days, weight loss occurs due to fluid loss, possibly weight gain due to muscle growth. An unbalanced weight loss program, induces mineral loss and requires the mandatory introduction of a multivitamin. This step will help prevent fatigue and its consequences in the form of brittle nails, loss of excess strands, etc.
Types of protein diets
This type of food combines a number of diets that have been developed by different nutritionists, the difference lies in the timing and rules:
- according to Dukan(in stages, has a number of conditions, calorie counting is not required, you need to take a reduced amount of salt and prevent thirst);
- by Malysheva(lasts for twenty-eight days, does not let hunger, you need to eat five times, you need to count calories, you need to eat moderate carbohydrates);
- Kremlin Display(assuming scoring - 1 = 1 gram of carbohydrate / 100 grams of this product - and vegetable day);
- according to Atkins(low carb system, use of cheese, meat, dairy products prohibited);
- by Maggi(three times a day, there are two options - eggs and cottage cheese, calorie counting required).
The positive and negative aspects of each type are shown in the table:
| Title | Suitable for | Advantages | Contra |
| Ducan | Everyone | You do not have to count calories and limit your diet | Contraindications to diseases of the central nervous system |
| Malysheva | Those who want to improve health and lose weight for a long time | Long-term results, simplicity, not overeating | Slow weight loss, low metabolic rate, contraindicated in children, adolescents, pregnant women, strenuous physical work and the presence of chronic diseases |
| Kremlin | Overweight people | Lose significant pounds while maintaining psychological comfort | Reduced mental activity, unsuitable for candy lovers, unacceptable for diseases of the kidneys, heart, gastrointestinal tract, pregnancy |
| Atkins | Everyone | Rapid and effective weight loss, improving the function of the kidneys and other organs | Do not eat a lot of important foods |
| Maggi | Everyone | Own menu options, simple rules, no age limit | Requires an increase in the number of eggs, which causes an increase in cholesterol |
The Ducan Diet focuses on lowering carbohydrates at an early stage. To improve the function of the digestive system, diet is supplemented with bran. At a later stage, the body continues to lose weight, but foods that contain carbohydrates begin to return to the menu again.
Malysheva program uses a long-term weight loss system, which leads to long-term results. Basic principles: drink at least two liters or ten glasses of water during the day, avoid sugar and salt, overeating is not allowed.
The Atkins system incorporates the following conditions:
- amount of meat, fish should be equal to vegetables, fruits;
- reduced amount of carbohydrates;
- Foods that contain protein and fat are not limited in the amount eaten.
There is also a classic version:
- five days;
- ten days;
- fourteen days.
Approved Products
There are two conditions for foods that are allowed to be eaten as part of a protein diet:
- high protein content;
- low concentration of fat components.
Only ingredients that meet this requirement can be used as ingredients for the preparation of daily menus. The list includes (name / example):
- lean chicken / chicken, turkey;
- rabbit meat;
- beef;
- lean beef;
- bowel / liver (contains vitamins and minerals in chemical composition);
- lean fish / tilapia;
- salad;
- parsley;
- coriander;
- dill;
- vegetables / cucumbers, tomatoes, onions, zucchini;
- chicken or quail egg whites;
- fruit and juice crops / apples, citrus;
- porridge made from rice, buckwheat, oats (not more than one hundred and sixty grams / day);
- bread (maximum sixty grams / day);
- teh;
- natural coffee;
- mineral water;
- low-fat dairy products naturally in classic / milk versions, kefir, yogurt, cottage cheese;
- spices, black pepper, red;
- sauce / soy etc
Probably the use of apple cider vinegar, seafood, tofu cheese, low-fat cheese.
Nutritional value is not an indicator for determining the suitability of a component; one should focus on the total components of carbohydrates and fats. When calculating the amount of protein, data from food packaging provided by the manufacturer should be used as a source of information.
Prohibited Products
The following checklists can help determine the suitability of food, which includes:
- pork, fish with high fat percentage;
- pasta;
- bread products;
- all types of cereals other than those specified in the permitted list;
- fruit crops (only apples and citrus are allowed) (bananas are not recommended);
- potatoes (high starch content);
- corn;
- carrots (contains sugar);
- beet (contains sugar);
- fructose;
- sugar and sweeteners;
- juice (unless allowed);
- products containing sugar;
- drinks with added sugar;
- carbonated water (minerals and other beverages);
- mayonnaise;
- tomato sauce;
- any sauce that contains a high percentage of fat.
Protein drinks
Every day in the diet should be at least 1. 2 and not more than 1. 6 grams of protein for normal body function. You can also give the norm by drinking a drink with an increase in the content of this component during the day. There are three beverage options:
- protein shakes from powder;
- homemade cocktails;
- milk, fermented dairy products, juice separately.
Powder protein shakes are concentrated mixtures with low or no fat and low carbohydrate components. A special feature is the ease of assimilation.
For high protein drinks, you can mix the simple foods you find in the kitchen with a blender. The table shows possible variations:
| Title | Components | Volume, gram / quantity, pieces | Kcal / gram protein |
| With bananas | Curd 0% Banana Milk |
100 1 200 |
293/24 |
| Eggs | Chicken egg white Milk Curd 0% Syrup |
1 200 50 Two teaspoons |
200/17 |
| Fruit | Curd 0% Milk Peach Honey |
100 100 Triangle Table spoon |
198 / 19. 5 |
| With spinach | Banana Low fat Greek yogurt Spinach Vanilla Extract |
Half 150 225 A quarter of a teaspoon |
196 / 22. 4 |
| Oats and berries | Oat Flakes Milk Give, freeze Honey Greek Yogurt Ice |
45 230 80 Three spoons 100 One or two dice |
557/23 |
Drinks listed in a high-protein table, not all are suitable for diet - when choosing, you should adhere to a list of foods that are prohibited for certain diets.
7 Day Protein Diet Menu
When compiling the menu for the day, one should take into account the manufacturer's data on product composition, general data is provided in theregister (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 / -;
- nila / 96 / 20. 1 / 1. 7;
- bat / 83/16. 5 / 1. 8 / -;
- hake fish meat / 86 / 16. 6/2. 2 / -;
- cod / 78/17. 7 / 0. 7 / -;
- one percent kefir / 40/2. 8/1. 0/4. 0;
- milk one percent / 41/3. 3 / 1. 0 / 4. 8;
- one percent yogurt / 40/3. 0/1. 0/4. 1;
- one percent cottage cheese / 79 / 16. 3 / 1. 0 / 1. 3;
- chicken liver / 136 / 19. 1 / 6. 3 / 0. 6;
- cow liver / 125 / 20. 0 / 3. 1/4. 0.
Recommended usage is given in the table:
| Products / Groups / Periods | Receipt time |
| Breakfast | No more than three hours (countdown when waking up) |
| Dinner | Sleep time is at least three hours |
| Complex carbohydrates | A small portion in the morning - no later than 14: 00 |
| Apples (no more than two) or citrus fruits | Before lunch |
| Combination of protein with starchy vegetables (tomatoes, cucumbers, celery) | After 14: 00 |
When creating a daily diet, these rules must be followed.No more than thirty grams of vegetable fat in the form of flaxseed oil is allowed.
The Easiest Protein Diet
Foods in this program are taken five times basically, following the above recommendations. The menu is shown in the table below:
| Hari | Breakfast | Snek | Lunch | Snek | Dinner |
| 1 | Curd | Fruit / apple | Wheat bread / chicken fillet | Original Yogurt | Steamed fish / vegetable salad |
| 2 | Teh | Orange | Beef / boiled vegetables | Kefir | Grilled fish |
| 3 | Tea / Three Chicken Egg Whites | Apple | Boiled turkey fillet with rice | Curd | Boiled beef / vegetable salad (cabbage) |
| 4 | Oatmeal cookie, two pieces / kefir | Grapefruit | Cooked chicken / asparagus | Kefir | Boiled fish / vegetables |
| 5 | Curd with tea | Apple | Boiled fish / whole wheat bread | Yogurt | Beef / boiled vegetables |
| 6 | Tea / two squirrels | Orange | Beans / vegetables | Kefir | Boiled fish / vegetables |
| 7 | Curd with tea | Apple | Boiled beef / vegetable soup / bread | Curd | Boiled beef / fresh vegetables |
Diet Ducan
Consumer revenue between one to four pounds lost in seven days. The example menu is shown in the table:
| Hari | Breakfast | Lunch | Snek | Dinner |
| 1 | Preletin Omelet Light salted salmon Coffee |
Chicken pieces Kefir |
Curd Yogurt |
Seafood dishes (soups, cocktails) |
| 2 | Cottage cheese cheese Tea (herbal, green, black) |
Meatballs Meatballs / Vegetable Salads | Kefir + bran | Vegetable stew with chicken dish |
| 3 | Baked cheese cake with sour cream Coffee |
Fish soup or fish soup | Apple, Citrus or Kiwi | Grilled meat and vegetables |
| 4 | Curd Kefir |
Solyanka meat | Salmon sandwiches and lightly salted greens | Roll with meat and vegetables |
| 5 | Chicken fillet Apple Teh |
Grilled Fish / Wheat Bread | Pancakes with cottage cheese and bran | Chicken / vegetable salad slices |
| 6 | Boiled Chicken Eggs Light salted salmon Coffee |
Peanut Butter / Vegetable Salad | Cheese Cake Herbal tea |
Steamed fish steak / cabbage salad |
| 7 | Fried eggs with extra meat Coffee |
Meat soup with vegetables | Apple, Orange or Kiwi Cheese |
Grilled fish / vegetables Red Wine |
Protein-carbohydrate diet for weight loss
An example of a week-long menu in this food system is shown in the table:
| Hari | Breakfast | Snek | Lunch | Snek | Dinner |
| 1 | Cottage cheese + dried fruit Coffee + cream |
Apple / one | Lentil Chicken Chowder | Tea + jam | Curry |
| 2 | Preletin Omelet Herbal tea |
Orange / one | Spinach Soup | Kefir | Chicken Nuggets |
| 3 | Cottage cheese cheese Coffee + milk |
Kiwi / two pieces | Salmon in milk | Yogurt | Egg Salad |
| 4 | Oatmeal porridge + fruit + honey | Garnet / single | Soup with potatoes and sour cream | Date / handful | Soba / salad with honey and cabbage |
| 5 | Cheese casserole + honey Teh + jem |
Banana | Fish and Shrimp Soup | Yogurt | Protein and Carbohydrate Salad |
| 6 | Boiled protein / two pieces Herbal tea |
Tangerines / two | Oriental soup (from eggs and pink salmon) | Milk curd | Kebab (turkey + vegetables) |
| 7 | Rice porridge Cookies Coffee + sugar |
Banana | Minestrone | Burner | Dumplings (potatoes and cabbage) |
Protein Diet for Women
Suggestions are given in the table (figures correspond to pieces and grams):
| Hari | Breakfast | Snek | Lunch | Snek | Dinner |
| 1 | Curd / 200 Coffee |
Apple / 1 | Grilled chicken fillet / 100 Black bread |
Yogurt | Fish Vegetable salad |
| 2 | Yogurt | Orange / 1 | Beef + vegetables | Kefir | Fish + vegetables |
| 3 | Boiled eggs Teh |
Grapefruit / 1 | Chicken fillet + brown rice | Yogurt | Grilled meat Vegetable salad |
| 4 | Kefir Wheat flour cookie / 3 |
Banana / 1 | Fillet Turki | Ryazhenka | Grilled fish Vegetable salad |
| 5 | Curd / 200 | Apple / 1 | Grilled meat Black bread |
Kefir | Grilled fish Vegetable salad |
| 6 | Omelet | Garnet / 1 | Roast chicken fillet Vegetable salad |
Yogurt | Grilled fish + vegetables |
| 7 | Curd / 200 | Tangerines / 2 | Boiled beef Black bread |
Kefir | Grilled fish + broccoli |
Protein diet period
The classic variation assumes three types of time periods in a few days:
Maximum number of days is fourteen. Meaning assuming the presence of physical activity, with a passive lifestyle, this type of diet can cause impaired kidney function. To reduce the load on the internal organs, it is necessary to take large amounts of fluids. Exceeding the recommended time period can provoke:
- increased fatigue;
- decreased mental alertness;
- headache;
- urolithiasis;
- fragility, lack of hair shine, nail plate
- increased epidermal dryness;
- renal edema.
The cause of damage in the form of side effects shown from prolonged adherence to the needs of the protein system is an imbalance, thus causing a burden on the body. Despite the undoubted benefits of protein for the body, their preference in food can be harmful to health. At the end of the recommended conditions, you should leave the program gradually and not repeat it throughout the year.
Protein Diet Recipes for Weight Loss
Omelet
You can cook with a double boiler, microwave or multicooker.
Prepare the components and add to the bowl:
- raw chicken eggs / four pieces;
- milk / half a glass.
Cooking instructions:
- Beat the ingredients with a mixer.
- Soak in a steamer.
- Cook under normal heat for twenty minutes.
Chum salmon
Prepare the components and add to the bowl:
- fish steak / one part;
- lemon juice / teaspoon;
- spices / to taste;
- hard cheese / twenty grams;
- yogurt / two tablespoons;
- tomato / sebiji.
Cooking instructions:
- Wash the steak, pour in the juice, add the spices.
- Marinate for twenty minutes.
- Cut the tomatoes into rings.
- Put vegetables.
- Comb the steak with yogurt.
- Put the cheese.
- Place in a preheated oven at 180 degrees Celsius.
- Bake for thirty minutes.
How to get out of the diet
Weight loss is given to the body by stress, but after the period recommended by the weight loss program or weight loss, the transition to a normal diet should be done gradually. These requirements are the basis and time frame for maintaining the values achieved at scale depending on compliance. If the next day you suddenly start using most of the banned products, the action is not only done with a return to its original form, but also with a large set.
Basic Exit Principle:
- exclusion of sugar components from beverages (tea, coffee);
- consumption of flour and sweet products in minimum quantities;
- do not eat foods that are too fat;
- a sip of water on an empty stomach;
- oatmeal or low-fat cottage cheese for breakfast;
- lunch - low-fat soup, grilled fish or meat (not fried);
- stay away from potatoes (contains starch);
- small portions of at least three and no more than five times during the day.
Regular food items should be added slowly to the daily menu. Exercise, relaxing procedures enhance the effect.
Release
- A protein diet can cause damage to the function of the kidneys and other organs due to stress on the body. The food system is contraindicated in some diseases, therefore, you must first consult a dietitian or therapist to obtain contraindications.
- Eating protein foods and excluding carbohydrates from the diet requires mandatory physical activity. Only in combination with exercise can achieve the best results.
- You should not rejoice in the first pound lost - this is not fat, but water leaving the body.
- In some cases, it is not possible to lose, but to accumulate fat in the body, deterioration of nail structure, loss of strands of hair. Also, the immune system is under stress - the diet should be enriched with internally consumed vitamins.
- You should leave the diet smoothly - consuming high carbohydrate foods not only leads to recovery of lost kilograms, but also adds more.