Protein diet for weight loss: the weekly menu includes various foods with the highest protein content, which can lead to malfunctions of some organs, affect the immune system and have a number of contraindications. Nutritionists recommend using this method to lose extra pounds or gain muscle mass only to healthy people and no more than once a year.
A strong blow to the body requires recovery for many months, but gives serious results and is suitable for those who cannot refuse fish, meat dishes. Eating sugar-containing foods in this type of diet is strictly forbidden, which can lead to significant discomfort for sweets and affect brain activity. On what varieties exist, positive and negative points, menus and information are provided in the text below.
The effect of proteins on the human body
Proteins, being necessary for the normal development and functioning of the human body, in excess are harmful, as well as in deficiency. Let's try together to understand this complex mechanism and find out all the pros and cons of the predominance of protein in the diet for muscle and fat mass.
Protein is a complex organic compound containing nitrogen that distinguishes it from carbohydrates and fats. This is a structural element of cells, and the human body is deprived of the possibility of independent protein synthesis. From this it follows that it can only be obtained from the outside, eating it inside with food. Diagram of this type of connection:
- Ingestion with food.
- Destruction of the digestive system into amino acids.
- Synthesis of proteins and enzymatic substances from decomposition products.
Thus, a lack of protein contributes to:
- stunted growth and development;
- deficiency of enzymatic substances for digestion;
- anemia;
- decreased defensive ability;
- dystrophy;
- decrease in muscle mass.
Since the essence of the protein diet is the increased amount of protein consumed, it should be said about how its excess affects, which leads to:
- creating excessive stress on the kidneys;
- increase the likelihood of cardiovascular disease;
- weakening of the bones due to the loss of calcium (excreted in the urine from the body) and osteoporosis;
- impaired metabolism;
- gastritis;
- constipation and other disorders of the gastrointestinal tract;
- headache.
The risk of developing diseases increases if the recommendations are not followed: drinking too little water, lack of physical activity, failure to comply with contraindications, etc.
Protein diet: how it works
The principle is as follows:
- increased protein intake;
- reduces carbohydrates to the minimum possible.
When ingested with food, the protein compounds that the body has not processed become:
- glucose;
- fat.
This diet acts as a quick tool for the loss of excess adipose tissue. Protein food takes a long time to digest, so there is no feeling of hunger. To reduce the load on the organs, you should take a large amount of water inside, which increases in the warm season.
Lack of carbohydrates can lead to impaired metabolism, so this type of diet should be approached with caution and only after consulting a specialist so as not to harm yourself.
Pros of a protein diet
This nutritional system presupposes rapid weight loss without the desire to eat. Other positives:
- long saturation;
- variety in the diet;
- the calories for the food consumed are not limited;
- safety of results for a long time, subject to exit rules;
- efficiency in the form of ten kilograms in fourteen days.
Who is contraindicated in a protein diet
With obvious advantages, the power supply system is not without drawbacks in the form:
- unbalanced diet;
- significant burden on the organs;
- loss of minerals (excreted in the urine);
- lack of vitamins, minerals and nutrients;
- refusal of sweet flour products (creates discomfort for lovers);
- mandatory physical activity is required - without it, the body will be damaged.
Due to its shortcomings, the program has a number of drawbacks:
- period of pregnancy;
- age of children;
- over the age of sixty (possible thrombosis);
- kidney and liver disease;
- gallstones;
- diseases or abnormalities in the work of the gastrointestinal tract;
- oncological diseases;
- presence of neoplasms.
Eating large amounts of protein can be life-threatening in some cases, so you should first consult a dietician, a therapist for contraindications.
Rules
Tips:
- mandatory physical activity in the form of a set of exercises;
- you should burn more calories per day than you consume (the difference should be three hundred kilocalories);
- takes small portions, but often;
- consumption of metabolic stimulators and natural fat burners (coffee, green tea);
- calculation of the minimum amount of protein - forty grams / day - and the maximum - 140 grams / day;
- additional use of vitamin and mineral complexes.
In the beginning, weight loss occurs due to fluid loss, possibly weight gain due to muscle growth. The weight loss program is unbalanced, promotes the loss of minerals and requires the mandatory introduction of multivitamins. The measure will avoid exhaustion and its consequences in the form of brittle nails, excessive loss of strands, etc.
Types of protein diets
This type of food combines a series of diets developed by different nutritionists, the difference is in the duration and in the rules:
- according to Dukan(in several stages, has a number of requirements, calorie counting is not necessary, it is necessary to consume a small amount of salt and prevent thirst);
- by Malysheva(lasts twenty-eight days, does not allow hunger, you have to eat five times, you have to count calories, you have to eat simple carbohydrates);
- View of the Kremlin(assuming a score - 1 = 1 gram of carbohydrates / 100 grams of this product - and plant days);
- according to Atkins(low carbohydrate system, the use of cheese, meat, dairy products is prohibited);
- by Maggi(three meals a day, there are two options: eggs and cottage cheese, calorie counting required).
The positive and negative aspects of each type are shown in the table:
| Title | Suitable for | Pro | Cons |
| Ducan | All | It is not necessary to count calories and limit the diet | Contraindicated in diseases of the central nervous system |
| Malysheva | Those who want to improve their health and lose weight for a long time | Lasting results, simplicity, no overeating | Weight loss occurs slowly, with a low metabolic rate, contraindicated in children, adolescents, pregnant women, heavy physical work and the presence of chronic diseases |
| Kremlin | Overweight people | Significant loss of kilograms while maintaining psychological comfort | Reduced mental activity, not suitable for sweets lovers, unacceptable for diseases of the kidneys, heart, gastrointestinal tract, pregnancy |
| Atkins | All | Fast and effective weight loss, improves kidney and other organ function | It is forbidden to eat many essential foods |
| Maggi | All | Auto-menu selection, simple rules, no age limit | Requires more eggs, resulting in increased cholesterol |
The Ducan diet focuses on lowering carbohydrates in the early stages. To improve the functioning of the digestive system, the diet is supplemented with bran. In the later stages, the body continues to lose weight, but carbohydrate-containing foods start returning to the menu again.
Malysheva's program assumes a long-term weight loss system, which leads to long-term results. Basic principles: take at least two liters or ten glasses of water during the day, avoid sugar and salt, eating too much is not allowed.
The Atkins system combines the following requirements:
- the amount of meat, fish should be equivalent to vegetables, fruit;
- reduced carbohydrate volume;
- Foods containing proteins and fats are not limited by the amount consumed.
There is also a classic version:
- five days;
- ten days;
- fourteen days.
Approved Products
There are two requirements for foods that can be eaten as part of a protein diet:
- high protein content;
- low concentration of fat component.
Only materials that meet these requirements can serve as ingredients for the preparation of the menu of the day. The list includes (name / example):
- lean poultry / chicken, turkey;
- rabbit meat;
- calf;
- lean beef;
- offal / liver (contains vitamins and minerals in the chemical composition);
- lean fish / tilapia;
- salad;
- parsley;
- coriander;
- dill;
- vegetables / cucumbers, tomatoes, onions, courgettes;
- chicken or quail egg white;
- fruit and juice crops / apples, citrus;
- porridge based on rice, buckwheat, oats (no more than one hundred and sixty grams / day);
- bread (maximum sixty grams / day);
- tea;
- natural coffee;
- natural mineral water;
- lean dairy products of natural origin in the classic version / milk, kefir, yogurt, ricotta;
- spices / black pepper, red;
- sauces / soy etc.
Perhaps the use of apple cider vinegar, seafood, tofu cheese, low-fat cheese.
Nutritional value is not an indicator for determining the suitability of a component; one should focus on the amount of carbohydrate and fat components. When calculating the amount of protein, food packaging data provided by manufacturers should be used as a source of information.
Prohibited products
The following checklist can help determine the suitability of the food, which includes:
- pork, fish with a high percentage of fat;
- paste;
- baked goods;
- all types of cereals other than those specified in the allowed list;
- fruit crops (only apples and citrus fruits are allowed) (bananas are not recommended);
- potatoes (high starch content);
- corn;
- carrots (contains sugar);
- beets (contains sugar);
- fructose;
- sugar and sweeteners;
- juices (except those allowed);
- products containing sugar;
- drinks with added sugar;
- Carbonated water (mineral and other types of drinks);
- mayonnaise;
- ketchup;
- any sauces containing a high percentage of fat.
Protein drinks
Each day in the diet should be at least 1, 2 and no more than 1, 6 grams of protein for normal body functioning. You can also provide the norm by drinking drinks with a higher content of this component throughout the day. There are three options for drinking:
- protein powder shakes;
- homemade cocktails;
- milk, dairy products, juices separately.
Powdered protein shakes are concentrated blends with little or no fat and carbohydrate components. A distinctive feature is the ease of assimilation.
For a high-protein drink, you can blend the simple foods you'll find in the kitchen in a blender. The table shows the possible variations:
| Title | Components | Volume, grams / quantity, pieces | Kcal / gram of protein |
| Banana | Curd 0% Banana Milk |
100 1 200 |
293/24 |
| Egg | Chicken egg white Milk Curd 0% Syrup |
1 200 50 Two teaspoons |
200/17 |
| Fruit | Curd 0% Milk Peach Honey |
100 100 One fifth Table spoon |
198/19, 5 |
| With spinach | Banana Low Fat Greek Yogurt Spinach Vanilla extract |
Half 150 225 A quarter of a teaspoon |
196 / 22. 4 |
| Oats and berries | Oat flakes Milk Berries, frozen Honey Greek yogurt Ice |
45 230 80 Three spoons 100 One or two dice |
557/23 |
The drinks listed in the table are high in protein, not all of them are suitable for diets - when choosing, you need to adhere to the list of prohibited foods for a particular diet.
Protein diet menu for 7 days
When composing the menu for the day, the manufacturer's data on the composition of the product should be taken into account, the general data are given in the list(name / calories / proteins / fats/ carbohydrates):
- chicken fillet / 110/23, 1/1, 2 / -;
- Ideyka fillet / 84/19, 2/0, 7 / -;
- rabbit meat / 173/33 / 3. 5 / -;
- beef / 250/26/15 / -;
- tilapia / 96 / 20. 1 / 1. 7;
- flounder / 83/16, 5/1, 8 / -;
- hake of fish meat / 86 / 16. 6 / 2. 2 / -;
- code / 78/17, 7/0, 7 / -;
- one percent kefir / 40 / 2. 8 / 1. 0 / 4. 0;
- 1% milk / 41/3, 3/1, 0/4, 8;
- 1% / 40/3, 0/1, 0/4, 1 yogurt;
- 1% ricotta / 79/16, 3/1, 0/1, 3;
- chicken liver / 136/19, 1/6, 3/0, 6;
- beef liver / 125 / 20. 0 / 3. 1 / 4. 0.
Recommendations for use are provided in the table:
| Product / Group / Period | Reception time |
| Breakfast | Within three hours (countdown to wake up) |
| Dinner | At least three hours of sleep |
| Complex carbohydrates | Small portions in the morning - no later than 2pm |
| Apples (no more than two) or citrus fruits | Before lunch |
| Combination of proteins with non-starchy vegetables (tomato, cucumber, celery) | After 2: 00 pm |
When drawing up a daily diet, you need to follow these rules.No more than thirty grams of vegetable fats in the form of linseed oil are allowed.
The simplest protein diet
The food in this program is taken essentially five times, following the recommendations above. The menu is shown in the following table:
| Days | Breakfast | Snack | Lunch | Snack | Dinner |
| 1 | Curd | Fruit / apple | Wholemeal bread / chicken fillet | Natural yogurt | Steamed fish / vegetable salad |
| 2 | Tea | Orange | Stewed beef / vegetables | Kefir | Baked fish |
| 3 | Tea / Three chicken egg whites | Apple | Boiled turkey fillet with rice | Curd | Vegetable salad / boiled beef (cabbage) |
| 4 | Oatmeal cookies, two pieces / kefir | Grapefruit | Chicken / cooked asparagus | Kefir | Boiled fish / vegetables |
| 5 | Curd with tea | Apple | Boiled fish / wholemeal bread | Yogurt | Stewed beef / vegetables |
| 6 | Tea / two squirrels | Citrus Fruits | Beans / vegetables | Kefir | Boiled fish / vegetables |
| 7 | Curd with tea | Apple | Boiled beef / vegetable soup / bread | Curd | Boiled beef / fresh vegetables |
Ducan's Diet
User results vary from one to four pounds lost in seven days. An example menu is presented in the table:
| Days | Breakfast | Lunch | Snack | Dinner |
| 1 | Protein omelette Lightly salted salmon Coffee |
Chicken cutlets Kefir |
Curd Yogurt |
Seafood platter (soup, cocktail) |
| 2 | Cottage cheese casserole Tea (herbal, green, black) |
Veal meatballs / vegetable salad | Kefir + bran | Vegetable stew with chicken dish |
| 3 | Baked cheesecake with sour cream Coffee |
Fish soup or fish soup | Apple, citrus or kiwi | Baked meat and vegetable dish |
| 4 | Curd Kefir |
Solyanka of meat | Sandwich with salmon and lightly salted vegetables | Roll with meat and vegetables |
| 5 | Chicken fillet Apple Tea |
Baked fish / wholemeal bread | Pancakes with cottage cheese and bran | Chicken cutlets / vegetable salad |
| 6 | Boiled chicken egg Lightly salted salmon Coffee |
Bean stew / vegetable salad | Cheesecake Herbal tea |
Steamed fish steak / coleslaw |
| 7 | Fried eggs with added meat Coffee |
Meat soup with vegetables | Apple, citrus or kiwi Cheese |
Baked fish / vegetables Red wine |
Protein-carbohydrate diet for weight loss
The table shows an example menu for one week within this food system:
| Days | Breakfast | Snack | Lunch | Snack | Dinner |
| 1 | Ricotta + dried fruit Coffee + cream |
Apple / one | Lentil and chicken soup | Tea + jam | Curry |
| 2 | Protein omelette Herbal tea |
Orange / one | Spinach soup | Kefir | Chicken Nuggets |
| 3 | Cottage cheese casserole Coffee + milk |
Kiwi / two pieces | Salmon in milk | Yogurt | Egg salad |
| 4 | Oatmeal porridge + fruit + honey | Garnet / one | Soup with potatoes and sour cream | Dates / handful | Buckwheat / salad with honey and cabbage |
| 5 | Cottage cheese casserole + honey Tea + jam |
Banana | Fish and shrimp soup | Yogurt | Protein and carbohydrate salad |
| 6 | Boiled protein / two pieces Herbal tea |
Mandarins / two | Oriental soup (with eggs and pink salmon) | Curdled milk | Kebab (turkey + vegetables) |
| 7 | Rice porridge Cookie Coffee + sugar |
Banana | Minestrone | Cooking | Gnocchi (potatoes and cabbage) |
Protein diet for women
Recommendations are given in the table (numbers correspond to pieces and grams):
| Days | Breakfast | Snack | Lunch | Snack | Dinner |
| 1 | Curd / 200 Coffee |
Apples / 1 | Baked chicken fillet / 100 Black bread |
Yogurt | Fish Vegetable salad |
| 2 | Yogurt | Orange / 1 | Beef + vegetables | Kefir | Fish + vegetables |
| 3 | Boiled eggs Tea |
Grapefruit / 1 | Chicken fillet + brown rice | Yogurt | Baked beef Vegetable salad |
| 4 | Kefir Oatmeal Cookies / 3 |
Banana / 1 | Turkey fillet | Ryazhenka | Baked fish Vegetable salad |
| 5 | Curd / 200 | Apple / 1 | Baked beef Black bread |
Kefir | Baked fish Vegetable salad |
| 6 | Omelette | Garnet / 1 | Baked chicken fillet Vegetable salad |
Yogurt | Baked fish + vegetables |
| 7 | Curd / 200 | Mandarins / 2 | Boiled beef Black bread |
Kefir | Baked fish + broccoli |
Duration of the protein diet
The classic variant assumes three types of duration in days:
The maximum number of days is fourteen. The meaning assumes the presence of physical activity, with a passive lifestyle, this type of diet can lead to reduced kidney function. To reduce the load on the internal organs, it is necessary to consume large amounts of liquid. Exceeding the recommended duration can result in:
- increased fatigue;
- decreased mental alertness;
- headache;
- urolithiasis;
- fragility, lack of luster of the hair shaft, nails;
- increased dryness of the epidermis;
- renal edema.
The reason for the damage in the form of the presented side effects of a long adherence to the requirements of the protein system is the imbalance, which creates a load on the body. Despite the undoubted benefits of proteins for the body, their predominance in the diet can be harmful to health. At the end of the recommended time period, you should gradually abandon this program and not repeat it throughout the year.
Protein diet recipes for weight loss
Omelette
You can cook in a water bath, microwave or multicooker.
Prepare the components and add to the bowl:
- raw chicken eggs / four pieces;
- milk / half glass.
Cooking instructions:
- Beat the ingredients with a mixer.
- Immerse in the container of the steamer.
- Cook under normal conditions for twenty minutes.
Baked salmon
Prepare the components and add to the bowl:
- fish steaks / one piece;
- lemon juice / teaspoon;
- spices / to taste;
- hard cheese / twenty grams;
- yogurt / two tablespoons;
- tomato / one piece.
Cooking instructions:
- Wash the steak, pour it with the juice, add the spices.
- Marinate for twenty minutes.
- Cut the tomato into rings.
- Put the vegetables.
- Brush the steak with yogurt.
- Put the cheese on.
- Place in an oven preheated to 180 degrees Celsius.
- Bake in the oven for thirty minutes.
How to get out of the diet
Weight loss is transferred to the body by stress, but after the period suggested by the weight loss or weight maintenance program, the transition to a normal diet should be gradual. This requirement is fundamental and the duration of holding the achieved value on the scale depends on compliance. If the next day you suddenly begin to consume most of the prohibited products, the actions are fraught not only with a return to their original form, but also with a large set.
Basic output principles:
- exclusion of the sugar component from drinks (tea, coffee);
- consumption of minimal quantities of flour and sweet products;
- do not eat too fatty foods;
- a sip of water on an empty stomach;
- oatmeal or low-fat cottage cheese for breakfast;
- lunch - lean soup, baked fish or meat (not fried);
- abstain from potatoes (contains starch);
- small portions at least three and no more than five times a day.
Familiar dietary ingredients should be slowly added to daily menus. Exercise, relaxing procedures enhance the effect.
Output
- A protein diet can lead to kidney and other organ malfunction due to stress on the body. The food system is contraindicated in a number of diseases, so you should first consult a dietician or therapist for contraindications.
- Eating protein foods and excluding carbohydrates from the diet requires mandatory physical activity. Only in combination with the exercises will it be possible to achieve the best results.
- You shouldn't rejoice at the first few pounds lost - these are not fat, but water that leaves the body.
- In some cases, it is not possible to lose, but to accumulate fat in the body, deterioration of the structure of the nails, loss of hair strands. In addition, the immune system is under pressure: the diet should be enriched with vitamins consumed internally.
- It is necessary to leave the diet smoothly: excessive consumption of foods rich in carbohydrates will lead not only to the restoration of lost kilograms, but also to gain more.