Protein diet for weight loss. What are the protein diets. Protein diet for weight loss at home: menus for every day, pros and cons, features Types of protein diets for weight loss

Protein diet
With a normal diet, a person gets 10-15% of energy from assimilated proteins, 35-40% from fat and 40-50% from carbohydrates. The most important of the three listed components are proteins, since changes in their proportion have a very significant effect on the state of the body, while a change in the ratio of fats or carbohydrates takes place without much damage to health.

When a person loses weight, the body has many needs, which it satisfies due to the proteins that come with food. Therefore, with a decrease in the amount of food eaten, it is necessary to provide the body with a certain amount of protein so that there are no health problems. This is how protein diets appeared.

A carbohydrate-free diet can be considered as a protein diet, since the protein content in its diet reaches 20%, while in a regular diet the proportion of protein does not exceed 10-15%.

The essence of such a diet is to increase the protein content in the daily diet while reducing the amount of carbohydrates and fats. Foods that are high in protein are usually rich in both vitamins and minerals. In addition, these foods make you feel fuller faster. The protein content in protein diets can sometimes reach 50% or more. With a protein diet, its adherents claim that weight loss occurs even faster than other diets with the same calorie level, but less protein.

A protein diet includes foods such as chicken and fish, which are rich in protein. At the same time, all drinks and foods containing fats and carbohydrates are sharply limited or completely excluded from it.

The harm from a protein diet
Medical studies on the effects of a protein diet on the body have shown that the effect of weight loss occurs by reducing water retention in the body, and not by burning fat. In fact, a person's obesity does not decrease even though significant weight loss is observed.

Thus, the real effect of weight loss occurs when the calorie content of food is reduced, regardless of what substances he receives them from - proteins, fats or carbohydrates.

Nevertheless, despite the evidence of the harm from this diet by serious medical research, many people believe that protein diets have miraculous effects on the body.

This effect prompts them to turn a blind eye to the obvious fact of harm from them.

One of the major drawbacks of protein diets is that they are poorly balanced due to the small amount of food allowed. This is quite harmful to the body.

Another danger is that not only does restricting fluid intake create a false impression of significant weight loss, it can also pose a significant threat to human health.

Recent medical research at the Colorado Center for Reproductive Medicine has found that high protein diets can lead to problems with conceiving. Thus, in experimental mice on a diet with 25% protein content, a significant decrease in fertility was observed.

In the course of medical experiments, less than 30% of mice kept on a high-protein diet were able to become pregnant, while 70% of mice, whose diet contained no more than 14% protein, were pregnant. In addition, only 65% \u200b\u200bof embryos conceived in the first group developed into a fetus, while in the second group this figure was 81%.

According to the head of the research project, in women, this effect will occur with a diet with 30% protein.

This is due to the fact that with an increase in the amount of proteins, the risk of accumulation in the genital tract of an excess amount of nitrogen, which is a product of protein processing, increases.

In the future, the accumulated nitrogen becomes the cause of disruption of fertilization processes and interferes with the introduction of a fertilized egg into the lining of the uterus. It is believed to be able to target a specific gene in the body.

Finally, it should be noted that since protein diets are based on a large intake of protein-rich foods, they are usually very expensive. In addition, they do not contribute to the establishment of a diet., Thanks to which it would be possible to maintain a constant weight over time.

Protein-saving diets
Passion for low-calorie diets and fasting, which lead to the rapid achievement of the effect of weight loss, has given rise to many problems.

In particular, the great harm of such diets is that the body, with insufficient supply of nutrients and calories to meet its needs, begins to burn protein, which must be used for tissue repair.

This negatively affects the metabolism in the body, since all metabolic processes slow down, as a result of which the internal energy demand decreases. The human body is rebuilt, after which it is very difficult to lose weight.

To avoid this, nutritionists have developed special, low-calorie, high-protein diets. Such diets should prevent protein loss in the body.

Some nutritionists suggest taking protein in the form of amino acids before meals, while adding vitamins and minerals.

The harm from protein-saving diets
Proponents of these diets claim that they actually prevent the body from losing protein. Meanwhile, such diets are only suitable for severely obese people.

In this case, a person who adheres to such a diet should be under constant medical supervision.

Prolonged adherence to such a diet can also lead to metabolic disorders and food digestibility.

With such a diet, the body begins to use excess protein, converting it into energy or converting it into fat. Thus, the increased protein content in the regular diet can lead to extra pounds.

Since protein is found primarily in animal products, it is often associated with animal fats in humans, which are bad for digestion. Moreover, such products are quite expensive. Because of this, some people eat a reduced protein diet. In fact, they are switching to a vegetarian diet, which will be discussed in more detail below.

The harm from low protein diets
The danger of such diets lies in the fact that the body begins to consume protein intended for cell renewal. This is fraught with serious health problems. As shown in Table 13, any low protein diet should include at least 38 grams of this substance per day. Children and pregnant women require even more protein.

Any low protein diet is also very low in fat. Thus, the diet mainly consists of carbohydrates, which is not beneficial for the body. For example, carbohydrates can be in the form of starch and sugar, which are undesirable in large quantities. In addition, such foods are harmful, they are also high in calories, which can negate the effect of weight loss. Low-protein diets will need to carefully monitor their weight and tightly control their daily calorie intake, denying themselves many delicious dishes... Such food will have a rather low taste and low usefulness.
In the next article on fats

Don't imagine yourself without meat, but need to lose a few unnecessary pounds? A protein diet is exactly what you need. This is the optimal nutrition system for those who do not want to deny themselves the pleasure of constantly eating meat products, but are ready to give up harmful sweets, flour, salted, smoked and pickled.

And then the question arises: "Is it really possible to lose weight by consuming mainly foods high in protein?" Yes, and we'll be happy to prove it to you.

What is it based on this program weight loss, it is clear from the name. Protein is the main source of energy and "driving force" for weight loss. Today it is the most gentle and efficient systemallowing you to lose weight by eating a variety of protein foods and without feeling hunger and stress. The essence of the technique consists in the following points:

• Eat only high protein foods.
• Complete rejection of light carbohydrate names, products containing sugar.
• Avoiding foods with unhealthy fats.
• Eating an unlimited amount of vegetables and fruits, fish, eggs, vegetable oil, fermented milk products with a minimum fat content.

Having understood the essence of this diet, you will always feel vigorous, well-fed, while simultaneously losing extra pounds.

Protein is the main building material, a component involved in all major processes in the body. With an insufficient intake of a substance, a person begins to experience discomfort - the immune system weakens, efficiency decreases, memory deteriorates, and some organs begin to malfunction.

When following this dietary system, the protein component comes in practically excess amount. To benefit from this method of losing weight, and not "plant" your body, disrupting metabolism, it is important to follow a few simple rules:

• Each meal should consist of proteins in combination with other foods such as vegetables, kefir, fruits, etc.
• The daily rate of fat is 30 grams, which on average is 1-2 tablespoons of vegetable oil. The consumption of "fatty" foods should be kept to a minimum. Best of all, if it is olive oil for salad dressing. Mayonnaise should be completely abandoned.
• Complex carbohydrates in the form of cereals can be consumed in the morning. Up to six tablespoons are allowed. We give preference to rice, buckwheat and oatmeal.
• When preparing dishes, we use vegetables with a small amount of starch - cucumbers, zucchini, lettuce, cabbage, tomatoes, etc.
• When choosing fruits for our menu, we give preference to sweet and sour apples, citrus fruits, for example, oranges, grapefruits. You can eat up to two fruits a day.
• We strictly observe the drinking regime. Drink 1 to 2 liters of liquid throughout the day.
• We divide the main volume of food by 5-6. We eat for the last time a few hours before going to bed.
• During a diet, it is strictly forbidden to use alcoholic drinks, there are sweets and pastries.
• We do not experiment with the timing of the diet. Its duration should not exceed two weeks, otherwise you can seriously harm your body.

Following the rules of a protein diet is not as difficult as it might seem at first glance. This method of losing weight has many advantages, the most significant of which are:

• No hungry stress and constant desire for a snack. Protein food is processed by the body for a very long time. When combined with large enough portions, this ensures a consistent feeling of fullness.
• Fast weight loss. In just a few days, you can easily lose up to three kilograms of excess weight. If you have enough willpower and a strict attitude towards yourself, then the result can be doubled. If you want to significantly lose weight, choose the diet option, designed for two weeks.
• Long lasting result. Unlike the same, a protein diet gives long-term results. With the right output, you can, at least for several years, forget about the pounds thrown off. The weight will be kept at the right level.

But do not forget about some of the disadvantages of the weight loss program:

• Lack of glucose. The deficiency of this component leads to the depletion of such an important substance as glycogen, which is focused directly on muscle mass. As a result of such a deficit, dehydration gradually sets in, losing weight begins to feel weakness and aches throughout the body.
• Bad breath. Excessive consumption of protein foods leads to bad odors.
• Deterioration of the nervous system. If a person initially has the prerequisites for such ailments, then over time, depression may occur.
• Lack of nutrients and minerals. The use of foods, which contain the most protein, gradually leads to the fact that the body begins to feel a lack of vitamins, minerals, macro- and microelements. As a result, the condition of hair, skin, nails worsens.

Contraindications

Despite the ease of administration and excellent results, a protein diet should be approached with caution. There is a whole list of contraindications, if any, you should choose another option:

• Anemia.
• Liver pathology.
• Chronic heart disease.
• Diabetes.
• Gout.
• Diseases of the gastrointestinal tract.

Also, it is necessary to abandon this technique for people whose work is associated with serious physical exertion.

Today, for those who are losing weight, both the classic version of the protein dietary system and some varieties that are relevant in certain situations are available. Among the most common techniques:

• Express diet. It was developed for 3 and 5 days. Nutritionists advise how to lose weight as rarely as possible in this way, since the body does not have time to rebuild. If you need to quickly unload before or after the holidays, then this diet option is perfect.
• For pregnant. It is a fully balanced diet system. The menu is thought out to the smallest detail, includes not only proteins, but also the required amount of carbohydrates, proteins, fats and other nutrients. A gentle diet allows you to "stretch" the time of up to four weeks. In contrast, this option is the most preferable.
• Protein and fatty. Another option with a balanced diet. With this option of losing weight, it is allowed to consume a small amount of fat. This diet is shown even to people suffering from pancreatitis.

The Protein and Vegetable Diet is another major weight loss program that deserves special attention. She is incredibly popular among modern girls who dream of losing weight tasty and nutritious. The combination of protein and vegetable is truly perfect and delivers excellent results.

According to experienced nutritionists, this variety is the safest and practically does not harm the body. The essence of the technique is, as the name implies, in the daily use of 200 grams of fish, meat and vegetables. Ideal is to combine pure protein with vegetable days. This way you will achieve the most tangible result.

The duration of the protein-vegetable diet is from 5 to 20 days. The diet must be composed of the following categories:

• Fruit is the minimum amount.
• Vegetables - can be eaten both fresh and after heat treatment (boiling, baking, steaming, frying).
• Lean meat or fish.
• Low-fat fermented milk products.
• Water, teas, black coffee without added sugar.

Based on this list, an individual dietary menu is drawn up.

The majority of those who lose weight also respond positively to the protein-carbohydrate way to lose weight. A balanced diet consisting of proteins and complex, long-lasting carbohydrates provides fast and easy burning of subcutaneous fat without hunger stress and nervous exhaustion. The dietary menu in this case is composed of the following products:

• Low fat dairy and sour milk products.
• Seafood - Low fat white fish and seafood.
• Low fat meat, poultry.
• Legumes.
• Eggs.
• Dried fruits.
• Hard pasta.
• Any cereals.
• Potatoes.
• Whole wheat bread.
• Nuts.

When compiling a diet, we very carefully look at the foods included.

How to correctly compose a menu for a protein diet? The whole charm of an approximate diet is due to the fact that when drawing up, not only the features of the technique are taken into account, but also the taste preferences of a person are taken into account. If you don't know where to start, we suggest the following sample menu for two weeks, which will help in forming your own ideal diet.

Protein diet for weight loss: recipes for the menu

Having decided to go on a protein diet, many people immediately have an image in their heads of boring breakfasts, lunches and dinners, consisting of dry chicken breast and a couple of lettuce leaves. In fact, the diet menu can be delicious too. Here are some interesting recipes that will take their rightful place on your table and give an incredible taste experience.

• Chicken fillet - 400 grams.
• Spinach - 400 grams.
• Eggs - 2 pieces.
• Skim milk - 150 milliliters.
• Spices and salt to taste.

• Boil the meat in water with bay leaves and your favorite spices.
• Cut the finished fillet into small pieces.
• Cook the pre-washed and prepared spinach in chicken broth until cooked.
• Combine broth, spinach, meat, pre-boiled eggs, milk in a blender bowl and grind until smooth.
• Pour into portions and serve, garnished with herbs and half a quail egg.
• A hearty lunch is ready. Enjoy your meal.

• Grain cottage cheese - 100 grams.
• Egg whites - 3 pieces.
• Green onions - 3 feathers.
• Dill and salt to taste.

• Lightly add egg whites and beat until a fluffy, beautiful foam is formed.
• Combine the curd with dill, lightly salt and beat in a blender until a pleasant creamy state.
• Gently, with unhurried movements in one direction, introduce the curd mass into the proteins and mix well.
• Put the finished dough in a baking dish, sprinkle with finely chopped green onions and bake in the oven until a pleasant golden crust is formed.

• Curd 0% - 200 grams.
• Lemon juice - 50 milliliters.
• Starch -2 tablespoons (we take corn).
• Apple - 1 piece.
• Proteins - 5 pieces.
• Yolk - 2 pieces.

• Peel the apple and grind it in a blender.
• Add cottage cheese, citrus juice, starch and yolks to the apple mass. We knead everything thoroughly, work it out with a blender.
• Beat the whites in a separate bowl until soft peaks. We carefully introduce them into the curd mass.
• We spread the finished mixture in a baking dish, pre-moistened with water, and send it to the oven for about half an hour at a temperature of 180 degrees.
• Put the finished cheesecake on a beautiful dish and cut into portions. An excellent dietary dessert is ready.

The concept of a protein diet, sometimes called a protein diet, is collective in relation to the many dietary regimens for weight loss that exist at this time, which combine the general principle of nutrition - maximum protein (protein) and minimum carbohydrates and fats in the diet.

Set effect muscle mass and a one-time reduction in body fat, inherent in protein foods, was found out 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 education. Later, adherence to dietary regimens rich in protein became the standard practice of professional athletes, since the increased need of the body for proteins that actively contribute to the growth of muscle mass, in itself, forced to change the usual diet. At the same time, in proportion to the increase in protein intake, the volume of fats and carbohydrates eaten began to decrease, which became the reason for the natural decrease in adipose tissue in the body.

It is believed that the doctor and Ducan , and only later, following their example, were developed, dikul's diet and other similar dietary regimens from nutritionists from different countries, spread very widely and deserved considerable popularity among a large number, mainly meat lovers. It would seem that today everything about a protein diet for weight loss is already known, but in practice, questions about the advisability and safety of observing this method of losing weight do not diminish.

In the community of nutritionists, there is disagreement about which of the protein diets is the most effective, how long you can "sit" maximum on protein food, why such a diet is dangerous, how much you can lose weight if you follow it, and which diet is better: protein or, still arise. Most of them are inclined to believe that methods of dealing with overweight it is necessary to select a purely individual, for men and women, taking into account all the characteristics of the lifestyle of an individual, from his state of health, initial body weight, psychological mood and ending with food preferences and financial capabilities. But there are those who consider the protein system of weight loss 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 a protein diet as an ideal method of losing weight, which, while providing an opportunity to eat tasty and satisfying, and at the same time, allows you to consistently and effectively lose extra pounds. In fact, initially, such dietary nutritional rations 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 renowned 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, since it greatly increased the risk of occurrence, 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 essential and was positioned by the author himself as potentially hazardous to health, which, however, can be said about all dietary regimens with an unbalanced nutritional diet.

Dr. Dukan recommended to his patients to consume food rich in protein mainly in the first most aggressive period of the diet, called "Attack". Adequately assessing the risks of such a diet, Pierre Dukan noted that in the presence of excessive fat body mass, it is possible to adhere to a high-protein diet for a maximum of five days, since during this time such a diet will bring less harm to health in comparison with daily side effects himself. 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 completely carbohydrate.

The authors of the famous at the time Kremlin diet remade the principles of a therapeutic protein diet for 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 there were dietary regimes that recommend those who want to lose weight, minimize the amount of vegetables they eat and almost completely abandon the intake of fruits, cereals and other foods initially associated with a protein diet. Thus, many people have formed an unfounded opinion that such carbohydrate foods do not correspond to the rules of protein nutrition and can only do harm. In fact, the benefits and harms of carbohydrates when observing a protein menu should be considered from the point of view of the chosen dietary option in terms of its duration, and already based on this, draw a conclusion about how harmful or vice versa food accompanying the main ingredient of the diet is harmful.

Nutritional macronutrients

Basic macronutrients - substances that come with food in large quantities, without which the vital activity of the human body, in principle, is impossible, Wikipedia defines proteins, carbohydrates and fats, which individually or collectively perform many important functions. In this triple, 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 an essential element of proper functioning. endocrine system .

A balanced intake of all these macronutrients from the outside is necessary for the human body for daily adequate functioning, and in the case of a tangible deficiency or excess of one of them, disturbances in its work 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 fats is fraught with a violation of many metabolic processes, and an excess of carbohydrates not spent in the form of energy leads to the formation of fatty deposits and, accordingly, to body weight gain. The latter pattern has become the reason for the not unfounded opinion that a reduction in carbohydrate intake with 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 human food, which is subdivided into food of animal and plant origin. Typically, the daily protein intake for a physically active adult is in the range of 100-150 grams.

Fundamental sources of animal proteins containing a full spectrum of essential 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 healthy diets without meat or who need protein foods during fasting, the main suppliers of these macronutrients can be: soy products, legumes, various cereals, nuts and some other plant products that must be combined with the purpose of complete protein supply of the body.

Some scientists and nutritionists prefer plant proteins, as they believe that eating them reduces the risk of cardiovascular pathologies, inflammatory bowel diseases and some other serious painful conditions, including the colon. They are sure that such a preventive effect of plant proteins on the human body becomes possible due to their lower plasma concentration and "bad" and recommend adhering to any dietary diet balanced menu.

Important! It should be remembered that animal protein in the diet is absorbed almost in full (in the range of 92-98%), and the proteins of plant food are processed by about 60-80%.

Below is a table of the most popular foods of animal and plant origin, which are high in protein (in a ratio of 100 g / g).

Protein table in food

The role of proteins in human nutrition

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

The main importance of proteins for the human body

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 extensive group of organic compounds that sometimes have radically different properties. Such a variety of carbohydrates allows them to participate in many important processes in the human body and perform a number of important functions that contribute to its full work. Approximately 80% of compounds of this class are present in dry plant structure and about 2-3% in animal tissues.

The bulk of carbohydrates are divided into two groups - simple and complex

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

The essence and principles of a protein diet

As mentioned earlier, adherence to any protein diet involves an increase in the intake of proteins in the body by reducing the amount of carbohydrates (mainly) and fats taken in food. 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 the usual ... Since the need for energy, which provides all the 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 produce energy from internal reserves. Adipose tissue previously accumulated for this very purpose acts 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 body fat.

The daily nutritious diet of a protein diet is quite satisfying, thanks to the inclusion of dairy products, meat dishes, eggs and other foods with a complex structure in it. 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 hunger. At the same time, a protein diet often does not limit the content of normalized grams in consumed portions, so you can eat according to your appetite, simply eliminating overeating.

In most cases, during the maintenance of a protein diet, there is no strong desire to "snack" on something. Usually sudden attacks of hunger are associated with surges 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 period of the protein diet there is a significant decrease in the use of such carbohydrate products insulin there is simply nothing special to break down and therefore its production by the pancreas is reduced. Thus, a stable whey sugar level minimizes the occurrence of hunger attacks.

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

The daily intake of protein meals in large quantities is, in principle, atypical for the human body, which is able to fully assimilate only a part of these macronutrients necessary for it to carry out basic life processes. The rest of the protein ingested with food is utilized by the body, transforming into nitrogenous compounds and excreted through the kidneys and liver. As a result of many medical studies, a relationship was found between the development of some and high-protein nutrition, which can cause the capillary membranes to thicken, increase acidity of urine and edema of the kidneys .

Physical activity will help reduce such negative effects of protein excess. It is muscle tissue that is able to assimilate greatest number proteins, and with adequate physical activity, even tighten the muscles and emphasize their relief. Subject to any kind of protein diet, it is extremely important for everyone who is losing weight to choose for themselves the nature of physical activity that is suitable in all parameters (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, exercising will increase the effectiveness of weight loss.

Cooking and eating protein foods

Correct preparation and consumption of foods permitted on a protein diet is no less important than strict adherence to the dietary regime and requires adherence to the following rules:

• all meat and fish dishes, as well as other related products, should be steamed or by boiling and baking;
• throughout the diet, you should drink at least 1.5 liters of water daily;
• the daily intake of fats should not exceed 30 grams;
• it is better to eat permitted carbohydrate foods in the morning;
• allowed vegetable salads are preferable to season with lemon juice, soy sauce, pure yogurt or, in extreme cases, olive oil;
• all consumed dairy products must contain a minimum of fat, and ideally be fat-free;
• fruits admitted to the diet must be fresh, and fresh juices;
• all diet meals are preferably consumed without salt, or at least reduce its amount to a minimum;
• sugar and products containing it must be completely eliminated;
• food should be taken fractionally, at least 4-5 times during the daytime;
• completing every day of the diet is best with yogurt or kefir;
• to increase efficiency, you need to use tables of the quantitative protein content in the foods selected for the diet.

Varieties

Protein diet for 3 days

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

Other three-day high-protein meal options allow for 2 to 3 types of meat, which can be alternated throughout the day or every day. On average, strict adherence to such diets relieves 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 dietary regimen menu can be supplemented with other foods.

Usually, low-fat sour milk products or unsweetened fruits act as by-products. Of the most popular diets with such a duration, protein-fruit diet , the essence of which is to alternate protein foods and fruits every 2.5 hours. Separate reviews of 5-day protein diets guarantee a 5 kilogram decrease in body weight at their end, but most often weight loss is 2-3 kilograms.

Protein diet for 7 days

Diet protein food, designed for 7 days, is enriched with a small amount of fresh fruits and vegetables and is considered a fairly effective and safe way to lose weight among nutritionists. In their opinion, the seven-day duration of the high-protein diet will not be able to lead to any significant functional disruptions in the internal organs, and the fruits and vegetables included in the menu for the week will somewhat dilute the protein diet, although the recipes for the dishes will not differ much. The plummet after the end of the 7-day variant of the protein diet varies within 3-5 kilograms.

Protein diet for 10 days

A 10-day protein variety of such a nutritional regimen recommends, in addition to fruits and vegetables, additionally introducing sour milk products, legumes, cereals and other permitted products into the diet. Such an extension of the protein menu for 10 days is dictated by the principles of safety for a losing weight person, since the duration of the diet can already bring potential harm to his health. At the same time, the effectiveness of this variant of high-protein nutrition is beyond doubt and is quite high. Some reviews on a protein diet for 10 days promise a loss of body weight equal to the number of days of compliance, however, it should be remembered that only people with significantly excess weight can lose 10 kg in 10 days, for the rest such indicators will be 4-6 kilograms.

Protein diet for 2 weeks

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

Protein diet for 4 weeks

A variety of a protein diet for a month is the maximum permissible in duration and therefore the most potentially hazardous to health. It is for this reason that the 4-week menu should be distinguished by the most extensive nutritious diet, collected from all food items acceptable to the protein diet, which must be observed with caution. In the event that any pronounced negative symptoms from any organs and systems of the body occur during this diet option, consider stopping it. The results of losing weight with a monthly protein diet can reach weight loss values \u200b\u200bof up to 10-12 kilograms.

Allowed Products

First of all, the diet of the future diet should be formed in accordance with the selected high-protein diet option. The correct choice of which foods can be eaten while following a particular type of protein diet and which of them include mostly proteins and to a lesser extent simple carbohydrates and fats, will help to make the table of products given above, as well as other similar schemes of BJU (proteins / fats / 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 containing a large amount of protein and at the same time including a minimum of carbohydrates and fats.

Among such high-protein meat products, nutritionists distinguish:

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

Other products of animal origin should be consumed:

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

Fruits allowed for 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.

Of cereals, preference should be given:

• 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 for:

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

Approved Products Table

Fully or partially limited products

The first thing that should not be consumed while observing any of the protein diet options in any case is sugar in all its types and variants, since it is it that contains the very simple carbohydrates that are completely prohibited with this method of losing weight.

The largest percentages of sugar include the following foods:

• various sweets (cookies, jams, cakes, preserves, pastries, pies, sweets, honey);
• factory sweet soft drinks (nectars, soda, juices);
• instant meals (muesli, cereals, cereals, 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;
• 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 intake to a minimum).

Prohibited Products Table

Protein Diet Menu (Food Routine)

Protein diet for 3 days

The three-day protein diet for quick weight loss is not very diverse and can consist of one or more meat products. As a rule, any of the selected high-protein diets is completely salt-free, quite strict and does not allow the use of any additional foods other than water (at least 1.5 liters per 24 hours) and herbal / green tea.

The daily diet of such diets is limited to 5-6 times a day, 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 according to meals or diet days (for example, eat only chicken on the first day, beef on the second, and turkey on the third).

Protein diet for 5 days

The Fast Five-Day Protein Diet is based on the principle of taking several protein foods (200 grams at a time) and allowed fruits, alternating each day. The main rule of such a protein-fruit menu for weight loss is the use of high-protein foods and fruits every 2.5 hours (for example, for the first breakfast - protein, for lunch - fruit, for lunch - protein, etc.).

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

Protein diet for 7 days

A small amount of complex carbohydrates, represented by various vegetables, are already introduced into the seven-day dietary menu of the protein diet. The diet involves a minimum of 5 meals a day, which are recommended to be completed 3-4 hours before bedtime.

The menu of one day of the 7-day diet can be composed as follows:

Protein diet for 10-14 days

The protein menu for 10-14 days should be additionally diversified with legumes, cereals, nuts and other permitted foods, while observing 5-6 meals a day.

You can compose a daily menu of 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 of each day of a 4-week high-protein diet for a month is formed according to the same principle of maintaining a kind of balance between the use of protein and carbohydrate foods, of course, significantly shifted towards proteins. The menu of a 10-14-day protein diet should be taken as the basis of the daily diet, trying to diversify it with all acceptable food products, which must also 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.

Sample protein diet menu

Below will be presented a detailed version of the protein diet menu for 10 days, based on which you can make up longer high-protein dietary diets.

First day

Second day

The third day

Fourth day

The fifth day

Sixth day

Seventh day

Eighth day

Ninth day

Tenth day

Protein Diet Recipes

Below are some popular diet recipes with photos that can be cooked both with a protein diet and in everyday life. In the case of using such recipes for protein foods for a diet, you can not add salt to them, other not 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 branch;

Boil the poultry fillet in a saucepan with 2-2.5 liters of clean water with peas and bay leaves until tender, then remove and cut into small cubes. Cook chicken eggs separately and chop one and a half of them in random order. Cut the spinach into small pieces and boil in broth until tender. Add broth, milk, eggs, poultry fillets to a blender bowl and beat until smooth. Serve the creamy soup, garnish with the remaining half egg and a sprig of parsley.

Required Ingredients:

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

Disassemble and peel the cauliflower, then cut it into small pieces. Chop fish meat coarsely and onion into thin half rings. Place all ingredients in a saucepan, fill with the required amount of water, and cook until 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.;
• peking cabbage - 400 g;
• natural yogurt - 100 g;
• mustard powder - 1 tbsp. l .;
• salt / spices are the minimum required.

Boil chicken fillets and eggs, then cut them into equal cubes. Slice the cucumber as well. Chop the cabbage finely. Mix all the ingredients thoroughly after seasoning them with a mixture of mustard powder, yogurt and other seasonings.

Required Ingredients:

• granular low-fat cottage cheese - 100 g;
• chicken egg white - 3 pcs.;
• green onions - 3 stalks;
• dill - several branches;
• salt / spices are the minimum required.

To prepare a dietary protein omelet, it is necessary to separately beat the proteins in a blender until a fluffy foam forms, and cottage cheese with dill until smooth. After that, you should carefully introduce the whipped cottage cheese into the protein mixture and put everything in a silicone mold. Sprinkle with finely chopped onions 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 minimum required.

Rinse the chicken fillet, cut into small strips and season with spices if desired. Mix water with kefir, fill them with poultry fillets and refrigerate for 30 minutes. After this time, simmer the meat on both sides in a skillet without oil.

Required Ingredients:

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

Rinse the veal, peel it off and cut it across the grain into steak pieces approximately 2 cm thick. Rub each piece of meat with the olive oil and seasoning mixture and marinate for 60 minutes. In a dry skillet, fry the steaks on both sides for 2 minutes. Wrap each steak in foil and place in the oven for about 40 minutes.

Exiting a protein diet

Due to the fact that a protein diet, especially when it is kept for a long time, "accustom" the human body to the intake of predominantly protein products, after its completion, one should not immediately switch to the previously usual diet. It is necessary to introduce carbohydrate dishes into your menu, and even more so products containing sugar, gradually, starting with eating more vegetables, cereals and other permitted products and ending with pasta and bakery products. It should be remembered that the process of exiting the protein diet should take twice as long as the diet itself, or at least correspond to it.

Contraindications for a protein diet

All varieties of a protein diet for weight loss are not recommended to be practiced with:

• anemic states;
• pregnancy

  During pregnancy and lactation

  Despite the fact that some sites advertise a protein diet specially designed to comply with and, it is not recommended to adhere to such a diet for lactating and pregnant women due to an insufficiently balanced menu that can negatively affect the fetus, baby and mother's body.

  Pros and cons of a protein diet

  pros

  Minuses

  All protein menu options give tangible weight loss results. Most often, the indicators of reduced weight remain at the achieved level for a long time. Any type of high-protein diet does not make you feel hungry. With concomitant physical exertion, weight loss affects only body fat. In most cases, the skin does not suffer from dramatic weight loss in terms of stretch marks. High-protein diets are ideal for athletes.

  Protein diets cannot be followed by people with various health problems described above. Due to the restriction of carbohydrate food, a decrease in performance is observed. Due to the lower intake of fats in the body, disorders of the nervous system can be noted. Eating high-protein meals for a long time increases the risk and can be accompanied by surges, impaired gastrointestinal tract and kidney functionality. During long-term protein diets, a large loss of calcium occurs. An abundance of protein foods can lead to the formation of an unpleasant one. Lack of some trace elements and can lead to dry skin, brittle nails and dull hair (additional intake of vitamin and mineral supplements is ineffective due to the limitation of fats that promote the absorption of these substances). Some high-protein foods (such as seafood) are quite expensive.

  Results and reviews of a protein diet for weight loss

  Quite quick results of weight loss, as well as the seeming simplicity and nutritional value of a high-protein diet, often attract the attention of many people who want to part with extra pounds without feeling hungry and special hardships, and as practice shows, it is not unreasonable. Indeed, reviews of those who have lost weight on a protein diet in the overwhelming majority of cases are positive both in relation to fast nutritious diets for 3-5 days, and in terms of longer and less stringent dietary regimes. In this regard, the choice of protein dietary food is quite balanced and rational, as evidenced by the video below.

  However, one should not expect an incredible effect in terms of weight loss from a high-protein menu, which is sometimes unreasonably spread by some forums and sites of the dietary direction. For example, quite often a protein diet for 10 days is advertised on the network, reviews and results of which promise to lose 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 plummet of strict varieties of protein diets is 600-800 grams, and if you follow their longer-term options, you can lose 3-4 kilograms per week.

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

  

  

  • «… I went on a seven-day protein diet twice. The first time she saved me 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 because of the addition of fruits and vegetables to the menu, food does not become boring. Only now, without playing sports, I would hardly have achieved such a result. After all, meat products are heavy enough for digestion and assimilation, and therefore it will not be possible to do without training at all ”;
  • “… Before enrolling in the university, I lived with my grandmother, who constantly feeds me with fatty foods. Thus, with a height of 165 cm, I began to weigh 87 kg. Even at school, my weight was the reason for jokes and even bullying of classmates, in connection with which, before studying at the university, I decided to lose weight thoroughly, especially since the incentive for this was huge. I went straight to the 30-day protein diet and even cut the menu a little. At first it was quite difficult and there were even several breakdowns, but in the end I still lost as much as 14 kg in a month. I decided not to stop at this, and at this time I weigh 60 kg. I am very glad that I decided to take such a step and gave my body normal forms.»;
  • «… This diet attracted me with its harmlessness and satiety. I observed it for the first time several years ago, and then I managed to completely put my body in order. After that, the weight remained 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 recovered very significantly and as soon as I stopped breastfeeding my baby, I again turned to a protein diet. I was able to withstand not the most stringent 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. As long as the weight holds, which I am immensely happy about»;
  • «… I tried this diet six months ago and still brag about my results. The most important thing for me as a man is that with such a diet, you can eat meat almost without restrictions and interfere with all such products in a row - poultry, meat, fish, etc. The delicious assortment of these food products not only completely saturates me, but also, it seems to me, supplied my body with all the substances it needs. In two weeks I lost 8 kilograms, and active sports even helped to define the muscle relief»;
  • «… I sit on a protein diet regularly, but I can't call it too light. Indeed, the feeling of hunger does not accompany you, but the monotonous meat food gets boring very quickly, and all the time you want something sweet. That is why I use fast diets for 3-5 days. If at this time to appease your desires for sweets, you can lose weight very well. For the last 5 days of the diet, for example, I threw off 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 play sports at the same time. In this case, the result will be faster and more noticeable.».

  Diet price

  When using familiar food products (beef, cottage cheese, chicken, vegetables, turkey, fruits, fish, eggs, etc.) for cooking, 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.

  In the case of consuming seafood and other expensive food ingredients, the cost of the diet naturally increases.

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

Content

One of the main products for weight loss is protein, so girls often ask the question: "What can you eat on a protein diet?" To lose weight, you will have to limit your intake of fats and carbohydrates. Their lack leads to active fat burning, but there is no feeling of hunger. Protein food saturates the body, gives strength, which distinguishes it from other food for weight loss.

What is a protein diet

Protein diet is the generic name for a protein-based diet. The diet consists of meat, fish, cottage cheese, eggs. Vegetables with fruits are used, but in smaller quantities, the same applies to cereals, soups and other foods rich in carbohydrates - the main source of energy. So the body does not get energy from food, so it replaces it with fatty deposits, which you need to get rid of.

Protein foods without carbohydrates are used by athletes during body drying. With its help, excess fat leaves after gaining mass, and the muscles remain. During this time, all nutrients continue to be consumed, not just proteins. Only their number and ratio are changing. In this case, you will have to completely abandon confectionery, flour dishes, potatoes, even in minimal portions.

What does a protein diet give

Meat, eggs, fish rich in amino acids are considered "heavy food", so it is easy to understand what a protein diet gives. The body spends a lot of energy on digesting these products with a molecular protein structure. First, food is "broken" and becomes amino acid chains, and then - separate elements. Such a process requires a large amount of energy, which has to be extracted in the absence of other methods from fat deposits, breaking them down.

Long-term absorption of amino acids provides one important advantage of this type of diet - a feeling of satiety, which lasts for several hours, so hungry faints and a constant desire for something to eat are not afraid of you. Products with a protein diet for weight loss do not harm, so you do not have to worry about your health, and the variety of menu options with a quick and long-lasting result does not leave girls indifferent. People who have problems with the kidneys, gastrointestinal tract, heart, and blood vessels will have to abandon strict diets.

Protein diet options

There are a huge number of types of protein food, so the question "What can you eat on a protein diet?" - ambiguous. Scientists, nutritionists, stars all over the world offer their menu. Choose the appropriate option for a protein diet, not only according to the promised effectiveness, but also according to individual parameters: health status, tolerated foods for a protein diet, age.

You can follow diets based on timing, staple foods, nutrient content. Below are the most famous power systems:

• The Ducan Diet is a popular option from a renowned nutritionist. Based on the consumption of foods high in protein and low in carbohydrates. Lean meats with fish, eggs are suitable for this definition. The first phase is called the "attack" with the use of exclusively protein, followed by the "cruise" with alternating pure protein days and protein-vegetable days. In order not to harm health, the diet is followed for a week.
• The Maggi Diet is an egg-based diet based on a chemical reaction, not a calorie deficit. It is designed for a month, during which you can lose up to 20 kilograms. The system is suitable even for the elderly and has no special contraindications, but in order to avoid health problems, it is used at most once a year. If you exit the diet correctly, the result will last for a long time.
• Kremlin. Its principle is a limited intake of carbohydrates, but meat and eggs should not exceed the amount that was during the usual diet. The original system without new approved products lasts 2 weeks, and when it is extended, the person begins to have health problems.

Protein diet diet

If you have not decided on a clear menu of nutritional systems, make your own diet of a protein diet, following the following rules:

• the number of meals per day - 4-5 times;
• the last appointment 4 hours before bedtime, and the first one 30 minutes after;
• each meal should contain protein foods for weight loss;
• limit starchy vegetables after lunch;
• it is better to eat fruit before lunch, for example, a couple of apples or citrus fruits;
• skip drinks with sugar substitutes because they whet your appetite;
• you need to drink at least 1.5 liters a day, and some food systems require 2 times more water;
• prohibited dishes include bread, sweets, flour, sausages, sausage with other offal, fast food, canned food.

What is protein food

When choosing a diet with proteins, girls begin to eat only meat, fish, eggs, as the most known sources protein - they don't quite understand what is protein. Protein foods for weight loss are foods in which protein occupies the main place. It is found in meat of animals and plant foods, but the set of amino acids in them is different. Low-calorie protein foods for weight loss are low-fat milk, legumes, low-fat fish with meat.

Protein Food - Food List

The richest food in the amino acid set is turkey, tuna, shrimp, and crabs. Other protein foods have a less complete nutrient balance. The following list is the answer to frequent question "What you can eat on any protein diet":

• sardine, pink salmon, salmon;
• chicken breast, lean beef, pork, lamb, calf liver, rabbit meat;
• spinach, asparagus, mustard greens, cauliflower, mushrooms;
• soybeans, peas, beans, lentils, buckwheat, millet groats;
• eggs, cheese, skim milk, kefir, cottage cheese.

This list of foods for a protein diet will help you lose weight quickly. Losing weight is effective, tasty and harmless. The disadvantages of consuming such food include contraindications in the form of chronic diseases, poor blood clotting. To avoid hair loss, deterioration of the appearance of the skin, during the diet, additionally take vitamin and mineral complexes.

Protein diets

The protein menu is made in accordance with the selected diet. Also, individual needs are taken into account in the percentage of BZHU. Take the following foods as a basis, adding a side dish to them:

• 200 g of fish;
• 250 g of low-fat or low-fat cottage cheese;
• 5 egg whites, boiled or otherwise;
• 200 g of seafood;
• 150 g chicken;
• 100 g of lean pork, beef or veal;
• a protein shake that is consumed on its own.

High protein diet

The famous high-protein diet for weight loss consists of foods with a high percentage of protein. The recipes are simple, but delicious. For one day, prepare:

1. Coffee or tea, bran toast;
2. 2 eggs, cabbage salad with lemon juice;
3. Low-fat, or better, protein yogurt;
4. Baked or stewed fish with tomato salad.

Strict protein diet

What can you eat on a strict protein diet? The so-called "liquid food", which refers to protein foods: milk, kefir, soups, decoctions. An approximate protein menu for the day is as follows:

1. For breakfast, 100-200 g of boiled rice in water without spices, a green apple, tea without sugar.
2. For lunch, you can make an omelet from a couple of whole eggs and an additional couple of egg whites with the addition of 200 ml of skim milk.
3. For an afternoon snack, drink a glass of kefir.
4. For dinner, boiled breast with tomato, juice.

Protein diet for a month

The menu of a protein diet for weight loss for a month is diverse and more permissible due to a long period.

Among the huge number of newfangled diets, a protein diet is quite popular today, which is ideal for those who dream of losing excess weight, but cannot live without their favorite meat. A protein diet for those who want to get back in shape in a short time.

The essence of the protein diet.
The protein diet is designed for fourteen days and is expressed in the unlimited use of protein products, such as meat, eggs, fish, low-fat cottage cheese, and the exclusion of food containing carbohydrates and fats (potatoes, pasta, flour, cereals, butter). The protein diet menu permits the consumption of small amounts of vegetables and fruits. In addition, sticking to a diet, you will have to forget about alcohol and sweets.

Those who have experienced the protein diet on themselves, unanimously claim that in two weeks it helps to lose up to eight kilograms of excess weight. This is explained quite simply. Carbohydrates are a source of glucose, which in turn provides our body with energy. In the absence of carbohydrate and fatty foods in the diet, the body is forced to expend its own fat reserves in order to provide itself with energy. Due to this, weight loss occurs. Therefore, this diet is aimed at creating a deficiency of carbohydrates and an excess of proteins in the body, thereby activating the process of losing weight. At the same time, the diet, which is specially designed for this type of diet, influencing the digestive rhythm, contributes to a sharp restructuring of metabolism. To maintain the achieved result, sitting on a protein diet, you need to monitor your diet, limiting the consumption of salt, sugar and flour and confectionery products.

Disadvantages of a protein diet.
Like any other, a protein diet has its drawbacks, despite its benefits. It is no secret that an unbalanced nutrition program is fraught with serious consequences, therefore, this principle of nutrition cannot be taken as a basis, because in addition to excess weight, the body will lose the most important vitamins, minerals and trace elements. Sufficiently long-term use of protein foods against the background of a lack of carbohydrates leads to rapid fatigue and insomnia. In addition, the health of hair and skin suffers from this, which gradually loses its attractiveness. A protein diet is a kind of stress for our body, so once again this diet can be applied no earlier than in two to three years.

Another negative aspect of the protein diet is that when eating protein foods, muscle protein is destroyed first, and only then fat. In addition, an increase in the duration of a protein diet can cause kidney damage. The greater the amount of protein received by the body, the more intensively the kidneys have to work, and, therefore, the body begins to lose fluid faster.

Also, this type of diet leads to an increase in cholesterol levels and the formation of calcium deficiency.

Contraindications to a protein diet.
This type of diet is not recommended for people with impaired kidney, liver, heart, digestion (dysbiosis, chronic pancreatitis, irritable bowel syndrome, colitis), suffering from gout. In addition, this diet is not recommended for the elderly and very obese people, since protein increases blood clotting, increases the likelihood of blood clots. Pregnancy is also an unconditional contraindication to a protein diet.

Compliance with the diet.
The effectiveness of a protein diet is achieved only if its main rule is observed - to adhere to the diet exactly, since it is with this option that metabolic restructuring occurs. The diet does not tolerate substitutions or rearrangements in products and menus, as this can create additional stress for the body and inhibit the process of weight loss. The only thing that is not prohibited is the ability to change the portion size. That is, if you cannot eat the specified portion size, you can divide it into several meals or reduce the portion (instead of three carrots, eat two, etc.).

Protein diet menu for two weeks.
Monday.

Lunch: three hard-boiled eggs, boiled cabbage salad, seasoned with vegetable oil (preferably olive oil), 200 g of tomato juice.
Dinner: fried or boiled fish.

Tuesday.

Lunch: boiled or fried fish, vegetable salad with cabbage, seasoned with vegetable oil.
Dinner: 200 grams of boiled beef, 200g. kefir.

Wednesday.
Breakfast: unsweetened black coffee with one crouton.
Lunch: large-sized zucchini fried in vegetable oil, apples.
Dinner: hard-boiled eggs 2 pcs., 200 grams of boiled beef, fresh cabbage salad with the addition of vegetable oil.

Thursday.

Lunch: one raw egg, boiled carrots 3pcs. with vegetable oil, hard cheese - 15g.
Dinner: fruit.

Friday.
Breakfast: raw carrots - 1 pc. with lemon juice.
Lunch: big fish fried or boiled, 200g tomato juice.
Dinner: fruit.

Saturday.
Breakfast: black coffee without sugar.
Lunch: 1/2 boiled chicken meat, salad from fresh cabbage or carrots in vegetable oil.
Dinner: two hard-boiled eggs, a glass of fresh carrots, grated with vegetable oil.

Sunday.
Breakfast: unsweetened tea - a glass.
Lunch: 200 grams of boiled beef, fruit.

Monday.
Breakfast: unsweetened tea.
Lunch: 200 grams of boiled beef, fruit.
Dinner: Dinner menu from any day previously described except Wednesday.

Tuesday.
Breakfast: black coffee without sugar.
Lunch: 1/2 boiled chicken, fresh carrot or cabbage salad, seasoned with vegetable oil.
Dinner: boiled eggs - 2 pcs., A glass of fresh carrots, finely chopped with vegetable oil.

Wednesday.
Breakfast: freshly grated carrots with lemon juice.
Lunch: boiled or fried fish, 200 g of tomato juice.
Dinner: fruit.

Thursday.
Breakfast: black coffee without added sugar.
Lunch: one raw egg, boiled carrots (3 pcs.), Seasoned with vegetable oil, 15 grams of hard cheese.
Dinner: fruit.

Friday.
Breakfast: black coffee with croutons.
Lunch: zucchini fried in vegetable oil, apples.
Dinner: two boiled eggs, 200 grams of boiled beef, fresh cabbage salad with vegetable oil.

Saturday.
Breakfast: unsweetened black coffee with croutons.
Lunch: boiled or fried fish, vegetable salad with fresh cabbage, seasoned with vegetable oil.
Dinner: 200 grams of boiled beef, 200 g of kefir.

Sunday.
Breakfast: black coffee without sugar.
Lunch: one hard-boiled egg, boiled cabbage salad with vegetable oil, 200 g of tomato juice.
Dinner: boiled or fried fish (large).

• Since the menu is full of proteins, you should follow the diet, that is, the last meal should not be too late.
• During the protein diet, it is necessary to adhere to the drinking regime, drinking at least one and a half liters of still mineral water.
• On a protein diet, almost everyone loses weight, but the effect will be more significant if the menu proposed by the diet is combined with exercise in the gym.
• Before following a protein diet, you should consult with specialists and undergo a medical examination.