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

protein diet
With a normal diet, a person receives 10-15% of energy from digested proteins, 35-40% from fat and 40-50% from carbohydrates. Proteins are the most important of the three listed components, 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 passes without much damage to health.

When a person loses weight, the body has many needs that it satisfies at the expense of proteins from food. Therefore, when reducing 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 were born.

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. Protein-rich foods are usually rich in both vitamins and minerals. In addition, such products quickly cause a feeling of satiety. The protein content in protein diets can sometimes reach 50% or more. With a protein diet, according to its adherents, weight loss occurs even faster than with other diets with the same calorie level, but less protein.

The 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.

Harm from a protein diet
Medical studies of the effect of a protein diet on the body have shown that the effect of losing weight occurs due to a reduction in water retention in the body, and not due to the burning of body fat. In fact, a person's obesity does not decrease even if there is significant weight loss.

Thus, the real effect of losing weight occurs when the caloric content of food is reduced, regardless of what substances it receives from - proteins, fats or carbohydrates.

However, despite the fact that this diet has been proven harmful by serious medical research, many people believe that high-protein diets have miraculous effects on the body.

Such an effect encourages them to overlook the obvious fact of harm from them.

One of the significant drawbacks of protein diets is their poor balance due to the small number of permitted foods. This is quite harmful to the body.

Another danger is that fluid restriction not only gives the false impression of significant weight loss, but can also pose a significant threat to human health.

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

In medical experiments, less than 30% of mice fed 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% ​​of the embryos conceived in the first group developed into a fetus, while in the second group this figure was 81%.

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

This is explained by 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 causes a violation of the fertilization process and prevents the introduction of a fertilized egg into the uterine mucosa. It is believed that it is able to act on a specific gene in the body.

Finally, it should be noted that since protein diets are based on a high intake of protein-containing foods, they are usually very expensive. In addition, they do not contribute to the establishment of a diet that would make it possible to maintain a constant weight for a long time.

Diets that conserve protein
The fascination with low-calorie diets and starvation, which lead to the rapid achievement of the effect of losing weight, has given rise to many problems.

In particular, the great harm of such diets lies in the fact that the body, with insufficient intake of nutrients and calories to meet its needs, begins to burn protein, which should be used to repair tissues.

This negatively affects the metabolism in the body, as all metabolic processes slow down, resulting in a decrease in internal energy requirement. 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 the loss of protein in the body.

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

The dangers of protein-sparing diets
Proponents of such diets claim that they do prevent the loss of protein in the body. Meanwhile, such diets are suitable only for people with severe obesity.

At the same time, a person adhering to such a diet should be under constant medical supervision.

Long-term adherence to such a diet can also lead to metabolic disorders and digestibility of food.

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

Since protein is found mainly in animal products, it is often associated in humans with animal fats, which are bad for digestion. In addition, these products are quite expensive. As a result, some people follow low-protein diets. In essence, they switch to a vegetarian diet, which will be discussed in more detail below.

The dangers of low protein diets
The danger of such diets lies in the fact that the body begins to use the protein intended for cell renewal. This is fraught with serious health problems. As Table 13 shows, 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 may be in the form of starch and sugar, which are undesirable in large amounts. In addition, such products are harmful, they are also high in calories, which can negate the effect of losing weight. Adherents of low-protein diets will need to carefully monitor their weight and tightly control their daily calorie intake, denying themselves many delicious meals. Such food will be distinguished by rather low taste and low usefulness.
In the next article on fats

Do not imagine yourself without meat, but you need to throw off 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 here the question arises: “Is it really possible to lose weight by eating predominantly high-protein foods?” Yes, and we will gladly prove it to you.

What is it based on this program weight loss, as the name implies. The main source of energy and the “driving force” for weight loss is protein. To date, this is the most gentle and efficient system that allows you to lose weight by eating a variety of protein products without feeling hungry or stressed. The essence of the technique lies in the following points:

• Eating only foods high in protein.
• Complete rejection of light carbohydrate items, products containing sugar.
• Avoid foods with unhealthy fats.
• The use of an unlimited number 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 cheerful, full, while at the same time losing extra pounds.

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

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

• Each meal should consist of proteins in combination with other products, such as vegetables, kefir, fruits, etc.
• The daily norm of fat is 30 grams, which averages 1-2 tablespoons of vegetable oil. You should minimize the consumption of "fatty" foods. It is best 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. You are allowed to eat up to six tablespoons. We prefer rice, buckwheat and oatmeal.
• When cooking, we use vegetables with a small amount of starch - cucumbers, zucchini, lettuce, cabbage, tomatoes, etc.
• When choosing fruits for our menu, we prefer 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. From 1 to 2 liters of liquid must be drunk throughout the day.
• We split the main volume of food into 5-6. The last time we eat a few hours before going to bed.
• During the diet, it is strictly forbidden to use alcoholic drinks, eat 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 weight loss has many advantages, the most significant of which are:

• No hungry stress and constant desire to eat. Protein food is processed by the body for a very long time. In combination with sufficiently large portions, this ensures a constant feeling of fullness.
• Rapid 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 improved twice. If you want to lose weight significantly, choose a diet option designed for two weeks.
• Long lasting result. Unlike the same ones, a protein diet gives long-term results. With the right exit, you can, at least for a few years, forget about the kilograms thrown off. The weight will stay at the right level.

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

• lack of glucose. The deficient content of this component leads to the depletion of such an important substance as glycogen, which is concentrated directly on muscle mass. As a result of such a deficiency, 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 breath.
• Deterioration nervous system. If a person initially has the prerequisites for such ailments, then depression may occur over time.
• Flaw useful substances and minerals. The use of foods that 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, and nails worsens.

Contraindications

Despite the ease of implementation and excellent results, a protein diet should be approached with caution. There is a whole list of contraindications, in the presence of which you should choose another option:

• Anemia.
• Pathology of the liver.
• Diseases of the heart in the chronic stage.
• Diabetes.
• Gout.
• Diseases of the gastrointestinal tract.

Also, this technique should be abandoned by people whose work is associated with serious physical exertion.

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

• Express Diet. It was developed for 3 and 5 days. Nutritionists advise as little as possible to lose weight 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. This is a system with a completely balanced diet. The menu is thought out to the smallest detail, it includes not only proteins, but also the required amount of carbohydrates, proteins, fats and other useful substances. A sparing diet allows you to "stretch" the time up to four weeks. Unlike , this option is the most preferable.
• Protein-fat. Another option with a balanced diet. With this type of weight loss, it is allowed to consume a small amount of fat. This diet is shown even to people suffering from pancreatitis.

A protein and vegetable diet is another variation of the main weight loss program that deserves special attention. It is incredibly popular among modern girls who dream of losing weight tasty and nutritious. The combination of protein and vegetable is really perfect and provides excellent results.

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

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

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

Based on this list, an individual dietary menu is compiled.

The majority of those who are losing weight also respond positively to the protein-carbohydrate method of losing weight. A balanced diet, consisting of proteins and complex, long-lasting carbohydrates, provides quick and easy burning of subcutaneous fat without starvation stress and nervous exhaustion. Diet menu in this case made up of the following products:

• Low-fat dairy and sour-milk products.
• Seafood - white fish with a low fat content and seafood.
• Low-fat meat, poultry.
• Bean cultures.
• Eggs.
• Dried fruits.
• Durum pasta.
• Any cereal.
• Potato.
• Whole wheat bread.
• Nuts.

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

How to correctly compose a menu for a protein diet? The whole charm of an approximate diet is due to the fact that when compiling, not only the features of the methodology 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 the formation of 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 of boring breakfasts, lunches and dinners, consisting of dry chicken breast and a couple of lettuce leaves. In fact, a diet menu can be delicious too. Here are some interesting recipes that will take their rightful place on your table and give you incredible taste sensations.

• Chicken fillet - 400 grams.
• Spinach - 400 grams.
• Eggs - 2 pieces.
• Skimmed 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.
• Boil pre-washed and prepared spinach in chicken broth until fully cooked.
• We combine the broth, spinach, meat, pre-boiled eggs, milk in a blender bowl and grind until smooth.
• Pour into portioned plates and serve, garnished with greens and half a quail egg.
• Hearty lunch is ready. Bon Appetit.

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

• Lightly add the egg whites and beat until a fluffy, beautiful foam is formed.
• We combine the cottage cheese 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 knead well.
• We spread the finished dough in a baking dish, sprinkle with finely chopped green onions and bake in the oven until a pleasant golden crust forms.

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

• We clean the apple from the skin and grind it in a blender.
• Add cottage cheese, citrus juice, starch and yolks to the apple mass. We mix everything thoroughly, we work it out with a blender.
• Beat egg whites in a separate bowl until soft peaks. Carefully introduce them into the curd mass.
• We spread the finished mixture in a baking dish, previously 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 portioned pieces. An excellent diet dessert is ready.

The concept of a protein diet, sometimes called a protein diet, is collective in relation to the many currently existing dietary regimens for weight loss, which combines general principle nutrition - a maximum of protein (protein) and a minimum of carbohydrates and fats in the diet.

set effect muscle mass and a one-time reduction in body fat, inherent in protein foods, found out a long time ago. Back in the nineteenth century, the first book was published in Europe, telling about the benefits of a high-protein diet 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 a change in the usual diet. At the same time, in proportion to the increase in protein intake, the amount of fats and carbohydrates ingested began to decrease, which became the reason for the natural decrease in adipose tissue in the body.

It is believed that protein nutrition for weight loss was introduced into modern dietetics by a doctor and Dukan , and later, following their example, were developed, Dikul's diet and other nutritional regimens similar in the basic principle of action from nutritionists from different countries, which have spread very widely and have earned considerable popularity among a large number, mainly meat lovers. It would seem that today everything is already known about the protein diet for weight loss, but in practice there are no less questions about the appropriateness and safety of following this method of losing weight.

In the community of nutritionists, there is disagreement about which of the protein diets is the most effective, how much you can “sit” on protein food, what is the danger of such a diet, how much you can lose weight if you follow it, and which diet is better: protein or , are still occurring. Most of them are inclined to believe that the methods of dealing with overweight it is necessary to select a purely individual, for men and women, taking into account all the features of the lifestyle of an individual, starting 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 weight loss system the only correct and truly effective one that does not tolerate any criticism or discussion, which, in fact, is not always true.

Despite the general positive reviews, you should not consider the protein diet as an ideal method of losing weight, which, while providing the opportunity to eat tasty and satisfying, and at the same time allows you to stably 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 overweight.

For example, a high-protein diet menu from a nutritionist and famous 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 developing and other life-threatening complications.

Protein, which later became a record commercial enterprise in the history of dietology, was also developed only for people with a significant amount and was positioned by the author himself as potentially dangerous to health, which, however, can be said about all dietary regimens with an unbalanced nutritional diet.

For his patients, Dr. Dukan recommended eating protein-rich foods 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 body fat mass, one can 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 compared to daily diets. side effects the very . During the rest of the diet, the doctor necessarily recommended introducing a sufficient amount of carbohydrates into the dietary diet and consuming bran every day, the structure of which is also almost completely carbohydrate.

The authors of the famous in their time Kremlin diet reworked 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 diets have appeared that recommend those who want to lose weight, reduce the amount of vegetables consumed as much as possible and almost completely refuse to eat fruits, cereals and other products initially associated with a protein diet. Thus, many people have formed an unreasonable opinion that such carbohydrate foods do not comply with the rules of protein nutrition and can only do harm. In fact, the benefits and harms of carbohydrates while observing the protein menu should be considered from the point of view of the chosen diet option in terms of its duration, and based on this, it can be concluded how harmful or vice versa the food accompanying the main ingredient of the diet is useful.

Nutritional macronutrients

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

A balanced intake of all these macronutrients from the outside is necessary for the human body for adequate daily functioning, and in the event of a noticeable deficiency or excess of one of them, disturbances in its work occur. For example, an excess of protein causes an excessive load 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 fat deposits and, accordingly, to weight gain. The latter pattern has become the reason for the not unreasonable opinion that a reduction in dietary intake of carbohydrates is accompanied by weight loss, and the best alternative to this macronutrient is naturally protein. As part of the protein diet, special attention should be paid to proteins and carbohydrates.

Protein in food

Proteins or proteins enter the body mainly from food consumed by humans, which are divided into food of animal and vegetable origin. As a rule, the daily intake of proteins for an adult who leads a physically active lifestyle varies between 100-150 grams.

The fundamental sources of animal proteins containing a full range 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 on therapeutic diets without meat or in need of protein foods in fasting, the basic suppliers of these macronutrients can be: soy products, legumes, various cereals, nuts and some other plant foods that need to be combined with food. the purpose of a complete protein supply of the body.

Some scientists and nutritionists prefer vegetable proteins because they believe that eating them reduces the risk of cardiovascular disease, inflammatory bowel disease, and some other serious disease conditions, including the colon. They are sure that such a preventive effect of vegetable proteins on human body it becomes possible due to their decrease in plasma concentration and "bad" and it is recommended that a balanced menu be followed when following any dietary diet.

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

Below is a table of the most popular foods of animal and vegetable origin, which contain a lot of proteins (at a ratio of 100 g / g).

Table of protein in food

The role of proteins in human nutrition

Proteins are organic macromolecular compounds, the structure of which is formed from alpha amino acids linked by peptide bonds. As a rule, the genetic code, due to which protein synthesis occurs, uses 20 standard ones in various combinations for this. It is due to the many amino acid configurations that protein molecules are formed that have a wide variety of properties. Also, many functions can be independently 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 large group of organic compounds that sometimes have radically different properties. Such a variety of carbohydrates allows them to participate in many important processes occurring in the human body and perform a number of important functions that contribute to its full-fledged work. Approximately 80% of the compounds of this class are present in the dry plant structure and about 2-3% in animal tissues.

The main part of carbohydrates is divided into two groups - simple and complex.

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

The essence and principles of the protein diet

As mentioned earlier, adherence to any protein diets involves increasing the rate of protein intake by reducing the amount of carbohydrates (mostly) and fats ingested. 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, providing 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 right amount, the body is forced to produce energy from internal reserves. Fat tissue previously accumulated for this purpose acts as such reserves. In other words, the body rebuilds its metabolism for energy consumption 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 products with a complex structure. The body will need to spend a lot of effort and time on its splitting. As a rule, the process of digestion of protein dishes takes several hours, during which a person should not feel hungry. 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, while maintaining a protein diet, there is no sharp desire to “snack” something. Usually, sudden attacks of hunger are associated with jumps 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, pastries, etc. Since during the period of the protein diet there is a significant decrease in the consumption of such carbohydrate products insulin there is simply nothing to break down especially and therefore its production by the pancreas is reduced. Thus, a stable serum sugar level minimizes the occurrence of hunger pangs.

Despite the nutritional value of the protein diet and its effectiveness in terms of weight loss, it is still not recommended to follow it for a long time, since even lightweight varieties of such a diet 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 that it needs to perform basic life processes. The rest of the protein ingested with food is utilized by the body, being transformed 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 capillary membranes to thicken, increase urine acidity And kidney edema .

Physical activity will help reduce such negative effects of protein overabundance. It is muscle tissue that is able to absorb largest number proteins, and with adequate physical exertion, even tighten the muscles and emphasize their relief. When following any kind of protein diet, it is extremely important for every person who is losing weight to choose the nature of physical activity that is suitable for all parameters (training in the gym, active walking, etc.), which he can perform daily. In addition to preventing the possible complications of a high-protein diet on the kidneys, sports will increase the effectiveness of losing weight.

Preparing and eating protein foods

Proper preparation and consumption of meals allowed on a protein diet is no less important than strict adherence to a dietary diet and requires compliance with the following rules:

• all meat and fish dishes, as well as other related products, should be steamed or by means of boiling and baking;
• throughout the diet, you should drink at least 1.5 liters of water daily;
• the daily rate of fat consumed should not exceed 30 grams;
• eating permitted carbohydrate foods is best done in the morning;
• allowed vegetable salads are preferably seasoned 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 freshly squeezed 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 excluded;
• food should be taken fractionally, at least 4-5 times during daylight hours;
• it is best to complete the diet every day with yogurt or kefir;
• to increase efficiency, you need to use tables of quantitative protein content in the products selected for the diet.

Varieties

Protein diet for 3 days

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

Other options for a three-day high-protein diet allow the use of 2-3 types of meat, which can be alternated throughout the day or every day. On average, strict adherence to such diets saves the body from 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 menu of the five-day diet regimen can be supplemented with other foods.

Usually low-fat dairy products or unsweetened fruits act as accompanying products. Of the most popular diets with such a duration, one can distinguish protein-fruit diet , the essence of which is the alternation of protein foods and fruits every 2.5 hours. Separate reviews of 5-day protein diets guarantee a weight loss of 5 kilograms at the end of them, but most often the weight loss is 2-3 kilograms.

Protein diet for 7 days

A 7-day protein diet is enriched with a small amount of fresh fruits and vegetables and is considered by nutritionists to be a fairly effective and safe way to lose weight. In their opinion, a seven-day duration of a high-protein diet will not be able to lead to any significant functional failures during internal organs, and the fruits and vegetables included in the menu for the week will dilute the protein diet somewhat, although the recipes will not differ in particular variety. The plumb line after the end of the 7-day version of the protein diet varies between 3-5 kilograms.

Protein diet for 10 days

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

Protein diet for 2 weeks

The 14-day high-protein diet menu is basically no different from the previous diet option and should be followed in the same way. An increase in the duration of the dietary regimen by four days can be practiced by people who have overcome a similar ten-day option without any problems for 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 protein diet for a month is the maximum allowable duration and therefore the most potentially hazardous to health. It is for this reason that the menu for 4 weeks should be distinguished by the most extensive nutritious diet, collected from all foods acceptable to the protein diet, which must be observed with caution. If any pronounced negative symptoms from any organs and systems of the body occur during this diet option, consideration should be given to stopping it. The results of losing weight on a monthly protein diet can reach weight loss values ​​of up to 10-12 kilograms.

Approved Products

First of all, the diet of the future diet should be formed in accordance with the chosen option of high-protein nutrition. Right choice what 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, the food table above, as well as other similar BJU (protein / fat) schemes, will help to make / carbohydrates) in food, which can be easily found on the Internet.

Of course, the list of allowed foods should first of all include meat dishes that contain large amounts of protein and at the same time include a minimum of carbohydrates and fats.

Among such high-protein meat products, nutritionists distinguish:

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

From other products of animal origin, you should use:

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

The 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.

From cereals should be preferred:

• buckwheat, rice, barley, oatmeal.

You can also eat in small quantities:

• champignons, oyster mushrooms;
• whole wheat bread;
• soy 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 the use:

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

Table of allowed products

Wholly or partially restricted products

The first thing that should not be consumed when following any of the options for a protein diet in any case is sugar in all its forms and variants, since it is he who contains the very simple carbohydrates that are completely prohibited with this method of losing weight.

The following foods contain the highest percentage of sugar:

• various sweets (cookies, jams, cakes, preserves, cakes, pies, sweets, honey);
• factory sweet soft drinks (nectars, soda, juices);
• fast food (muesli, cereals, cereals, noodles);
• various sauces (mayonnaise, ketchups);
• 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, liquor).

In addition, while following a protein diet, you need to abandon:

• any food from fast food;
• fatty meat and fish;
• butter and fats;
• high-fat dairy products;
• canned food;
• pickles and smoked meats;
• pasta;
• salt and spices (in extreme cases, limit their consumption to a minimum).

Table of prohibited products

Protein Diet Menu (Meal Schedule)

Protein diet for 3 days

The three-day protein diet menu for quick weight loss is not varied and may 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 products other than water (minimum 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 (500-600 grams in total) 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

A fast five-day protein diet is based on the principle of daily alternate eating of several protein foods (200 grams at a time) and allowed fruits. 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, protein for the first breakfast, fruit for the second breakfast, protein for lunch, etc.).

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

Protein diet for 7 days

A small amount of complex carbohydrates, represented by various vegetables that are acceptable for the diet, is already being introduced into the seven-day dietary menu of the protein diet. The diet involves at least 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 compiled as follows:

Protein diet for 10-14 days

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

You can make 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, a significant shift towards proteins. The daily diet should be based on the menu of a 10-14-day protein diet, trying to diversify it with all acceptable foods, which also need to be eaten 5-6 times during daylight hours.

Important! Throughout any kind of protein diet, you need to drink 1.5-2 liters of fresh water daily.

An example of a protein diet menu

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

First day

Second day

Third day

Fourth day

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 prepared both with a protein diet and in Everyday life. In the case of using such recipes for protein dishes for a diet, you can not add salt to them and 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 peppercorns and bay leaves until tender, then remove it and cut into small cubes. Separately, boil chicken eggs and chop one and a half of them in random order. Coarsely chop the spinach and boil it in the meat broth until softened. Put the broth, milk, eggs, poultry fillet into the blender bowl and beat everything until a homogeneous consistency. Serve the creamy soup garnished with the remaining egg half and a sprig of parsley.

Required Ingredients:

• fillet of low-fat white fish - 400 g;
• red onion - 1 pc.;
• cauliflower - 400 g;
• natural yogurt - 2 tbsp. l.;
• lemon juice - 1 tbsp. l.;
• salt / spices - a necessary minimum.

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

Boil the chicken fillet and eggs, then cut them into equal cubes. Also cut the cucumber. Finely chop the cabbage. Thoroughly mix all the ingredients, pre-filling them with a mixture of mustard powder, yogurt and other seasonings.

Required Ingredients:

• granular low-fat cottage cheese - 100 g;
• egg white - 3 pcs.;
• green onion - 3 stalks;
• dill - several branches;
• salt / spices - a necessary minimum.

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

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

Required Ingredients:

• lean veal - 400 g;
• olive oil - 1 tsp;
• salt / spices - a necessary minimum.

Rinse the veal, clean it from the films and cut across the fibers into steak pieces about 2 cm thick. Rub each piece of meat with the mixture olive oil with seasonings and let them marinate for 60 minutes. In a dry frying pan, fry the steaks on both sides for 2 minutes. Wrap each steak in foil and place in the oven for about 40 minutes.

Getting out of the protein diet

Due to the fact that a protein diet, especially when it is kept for a long time, "accustoms" the human body to the intake of predominantly protein products, after its completion, one should not immediately switch to the previously familiar 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 foods and ending with pasta and bakery products. It should be remembered that the process of leaving the protein diet should take twice as long as the diet itself, or at least correspond to it.

Contraindications for a protein diet

All types of protein diet for weight loss are not recommended for:

• anemic states;
• pregnancy

  During pregnancy and lactation

  Despite the fact that some sites advertise a protein diet specially designed to comply with and, lactating and pregnant women are not recommended to follow such a diet 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 options for the protein menu give tangible weight loss results. Most often, indicators of reduced weight remain at the achieved level for a long time. Any kind of high-protein diet is not accompanied by a feeling of hunger. With concomitant physical activity, weight loss affects only body fat mass. In most cases, the skin does not suffer from a sharp weight loss in terms of the appearance of stretch marks. High protein diets are ideal for athletes.

  Protein diets cannot be followed by people with various of the health problems described above. Due to the restriction of carbohydrate food, a decrease in working capacity is observed. Due to the lower intake of fats, disorders of the nervous system can be noted. The use of high-protein meals for a long time increases the risk and may be accompanied by jumps, impaired functionality of the gastrointestinal tract and kidneys. During the observance of long-term protein diets, a large loss of calcium occurs. An abundance of protein foods can lead to the formation of unpleasant. The lack of some, trace elements and can lead to dryness. skin, brittle nails and dull hair (an additional intake of vitamin and mineral supplements is ineffective due to the restriction of fats that promote the absorption of these substances). The cost of some high-protein foods (such as seafood) is quite significant.

  Results and reviews of the protein diet for weight loss

  Pretty quick weight loss results, as well as the apparent simplicity and nutritional value of a high-protein diet, often attract the attention of many people who want to lose extra pounds without hunger and special deprivation, and as practice shows, it is not unreasonable. Indeed, the reviews of those who have lost weight on a protein diet are overwhelmingly positive both in relation to fast nutritious diets for 3-5 days, and in terms of longer and less rigid dietary regimens. In this regard, the choice of protein dietary nutrition 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 distributed by some forums and diet sites. For example, quite often a protein diet for 10 days is advertised on the network, reviews and results of which promise weight loss by 10 kilograms, which is only partly true. As mentioned earlier, only people with an excessive excess of the weight norm can achieve such a result, while for the rest it will be more modest. According to most reviews, the average daily weight 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 testimonials and results with before and after photos of various diet options for duration.

  

  

  • «… I've been on the seven-day protein diet twice. The first time she saved me from 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 doesn’t get boring. But without playing sports, I would hardly have achieved such a result. After all, meat products are quite heavy for digestion and assimilation, and therefore it will not be possible to completely do without training ”;
  • “... Before enrolling in the university, I lived with my grandmother, who constantly feeds me fatty foods. Thus, with a height of 165 cm, I began to weigh 87 kg. Even at school, my weight was an occasion for jokes and even bullying by 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 immediately went on a 30-day protein diet option and even reduced his 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 there, and at the moment I weigh 60 kg. I am very glad that I decided to take such a step and gave my body a normal shape.»;
  • «… 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 stayed 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 severe option for three weeks, during which I lost 10 kilos. Today I have returned to my usual diet, refusing only sweets, fried and starchy foods. While the weight is holding, which I am immensely glad»;
  • «… I tried this diet six months ago and brag about my results so far. The most important thing for me as a man is that with such a diet, you can eat meat almost without restrictions and mix all such products in a row - poultry, meat, fish, etc. A great-tasting assortment of these foodstuffs not only satiated me completely, but also, it seems to me, supplied my body with all the substances it needed. In two weeks I lost 8 kilograms, and active sports even helped to define muscle relief»;
  • «… I sit on a protein diet regularly, but I can’t call it too easy. Indeed, the feeling of hunger does not accompany you, but the monotonous meat food gets bored very quickly, and you always want sweets. 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. Over the past 5 days of the diet, for example, I lost 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 for cooking (beef, cottage cheese, chicken, vegetables, turkey, fruits, fish, eggs, etc.), 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 eating 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 I 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 diets for weight loss.

What is a protein diet

A protein diet is a common name for a diet with protein-based foods. The diet consists of meat, fish, cottage cheese, eggs. Vegetables with fruits are consumed, 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 fat deposits that you need to get rid of.

Protein food without carbohydrates is used by athletes during the drying of the body. With its help, excess fat disappears after weight gain, and the muscles remain. At this time, the use of all nutrients, and not just proteins, continues. Only their number and ratio changes. At the same time, you will have to completely abandon confectionery, flour dishes, potatoes, even in minimal portions.

What does a protein diet

Meat, eggs, fish rich in amino acids are considered "heavy food", so it's 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 “breaks down” and becomes amino acid chains, and then separate elements. Such a process requires a large amount of energy, which has to be extracted, for lack 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 that lasts for several hours, so you are not afraid of hungry fainting and a constant desire to eat something. Products with a protein diet for weight loss are not harmful, so you don’t have to worry about your health, and a variety of menu options with quick and lasting results do 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 nutrition, so the question "What can I eat on a protein diet?" - is ambiguous. Scientists, nutritionists, stars around the world offer their menu. Choose the appropriate protein diet option not only for the promised effectiveness, but also for individual parameters: health status, tolerable products for a protein diet, age.

You can follow diets based on timing, staples, nutrient content. Below are the most known systems supply:

• The Dukan Diet is a popular option from renowned nutritionist. It is based on the use of foods high in protein and a small amount of carbohydrates. Under this definition, lean meats with fish, eggs are suitable. The first phase is called "attack" with the use of exclusively protein, then there is a "cruise" with alternating pure protein days and protein and vegetables. In order not to damage health, the diet is observed for a week.
• Diet Maggi - egg nutrition based on chemical reaction rather than 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 particular contraindications, but in order to avoid health problems, it is used a maximum of once a year. If you get out of the diet correctly, the result will remain for a long time.
• Kremlin. Its principle is the limited consumption of carbohydrates, but meat and eggs should not exceed the amount that was during the usual diet. The original system without new authorized products lasts 2 weeks, and when it is extended, the person begins to have health problems.

Protein diet plan

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

• the number of meals per day - 4-5 times;
• the last dose 4 hours before bedtime, and the first 30 minutes after;
• each dose should contain protein products for weight loss;
• after dinner, limit the consumption of vegetables with starch;
• it is better to eat fruits before lunch, for example, a couple of apples or citrus fruits;
• avoid drinks with sugar substitutes, because they stimulate the appetite;
• you need to drink at least 1.5 liters per day, and some nutrition systems involve 2 times more water;
• forbidden dishes include bread, sweets, flour, sausages, sausages with other offal, fast food, canned food.

What is protein food

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

Protein food - food list

The richest food in amino acids is turkey, tuna, shrimp, crabs. Other protein foods have a less complete balance of nutrients. The following list is the answer to frequently asked 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 products with a protein diet will help you lose weight quickly. Weight loss 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, take additional vitamin and mineral complexes during the diet.

Protein diets

The menu for the protein day is compiled in accordance with the chosen diet. Individual needs are also taken into account in the percentage of BJU. Take the following products as a basis, adding a side dish to them:

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

high protein diet

The well-known high-protein diet for weight loss consists of foods with a high percentage of protein. The recipes are simple but delicious. Prepare for one day:

1. Coffee or tea, bran toast;
2. 2 eggs, coleslaw with lemon juice;
3. Low-fat, and 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:

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

Protein diet for a month

The menu of the protein diet for weight loss for a month is varied and more permissible due to the long term.

Among the huge number of newfangled diets, the protein diet is quite popular today, which is ideal for those who want to lose weight, but cannot live without their favorite meat. 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 foods such as meat, eggs, fish, low-fat cottage cheese, and the exclusion of foods containing carbohydrates and fats (potatoes, pasta, flour, cereals, butter). The protein diet menu allows the use of small amounts of vegetables and fruits. In addition, following 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 get rid of 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. This results in weight loss. Therefore, this diet is aimed at creating a deficiency of carbohydrates and an excess of proteins in the body, due to which the process of losing weight is activated. At the same time, a diet that 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 by limiting the intake of salt, sugar and flour and confectionery products.

Disadvantages of a protein diet
Like any other, a protein diet has its downsides, despite the 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 essential vitamins, minerals and trace elements. Sufficiently prolonged consumption 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 lose their 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 point of the protein diet is that when eating protein foods, muscle protein is first destroyed, and only then fat. In addition, an increase in the duration of the 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, consequently, the body begins to lose fluid faster.

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

Protein diet contraindications.
This type of diet is not recommended for people with impaired functioning of the kidneys, liver, heart, digestion (dysbacteriosis, chronic pancreatitis, irritable bowel syndrome, colitis), suffering from gout. In addition, this diet is not recommended for elderly and very obese people, since protein increases blood clotting, increases the likelihood of blood clots. An unconditional contraindication to a protein diet is also pregnancy.

Diet compliance.
The effectiveness of a protein diet is achieved only if its main rule is observed - strictly adhere to the diet, since it is with this option that the metabolism is restructured. The diet does not tolerate replacements or rearrangements in products and menus, as this can create additional stress for the body and slow down 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 doses 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 vegetable oil(preferably olive), 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 cracker.
Lunch: a large zucchini fried in vegetable oil, apples.
Dinner: 2 hard-boiled eggs, 200 grams of boiled beef, fresh coleslaw with vegetable oil.

Thursday.

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

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

Saturday.
Breakfast: black coffee without sugar.
Lunch: 1/2 boiled chicken, fresh cabbage or carrot salad 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 meat, fruit.

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

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

Wednesday.
Breakfast: freshly mashed 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 crackers.
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 crackers.
Lunch: boiled or fried fish, vegetable salad with fresh cabbage, seasoned with vegetable oil.
Dinner: 200 grams of boiled beef meat, 200 grams 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 rich in proteins, you should follow the diet, that is, the last meal should not be too late.
• During the protein diet, you must adhere to the drinking regime, drinking at least one and a half liters of non-carbonated mineral water.
• Almost everyone loses weight on a protein diet, 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.