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

The effect of gaining 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 a standard practice for 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 amount of fats and carbohydrates taken in food 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 feasibility 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 excess weight must be selected purely individually, for men and women, taking into account all the characteristics of the lifestyle of an individual, starting from the state of his health, initial body weight, psychological attitude 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 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 regimes 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 body fat, 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 the daily side effects itself. 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 comply with the rules. 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 option. diet food in terms of its duration and already on the basis of this, to draw a conclusion, what is harmful or vice versa useful food accompanying the main ingredient of the diet.

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. human endocrine system .

A balanced intake from the outside of all these macronutrients 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 disruption 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 body weight gain. The latter pattern has become the reason for the not unfounded opinion that a decrease 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 given specifically 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 an active adult physically lifestyle, vary between 100-150 grams.

Fundamental sources of animal proteins containing a full spectrum of essential for the body amino acids are: meat of animals, fish and seafood, poultry and its eggs, dairy products. For vegetarians, as well as people who follow healthy diets without meat or need protein foods during fasting, the basic 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 a full-fledged 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 decrease in plasma concentration and "bad" and recommend, while observing any dietary diet, to adhere to a 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

Meat
Pork	11,4-16,4
Chicken	20,8
Beef	18,9
Turkey meat	21,6
Mutton	16,3
Seafood and fish
Crabs	16,0
Salmon	20,8
Squid, mackerel, shrimps	18,0
Pollock	15,9
Bream	17,1
Cod	17,5
Flounder	16,1
Pink salmon	21,0
Capelin	13,4
Cereals
Buckwheat	10,8
Millet	11,5
Oatmeal	11,0
Pearl barley	9,3
Rice	7,0
Semolina	11,3
Milk products
Cheeses	23,4-26,8
Milk	2,8
Pure yogurt	5,0
Kefir, cream, sour cream	2,8-3,0
Cottage cheese	14,0-18,0
Legumes and nuts
Almond	18,6
Beans	6,0
Walnuts	13,8
Peas	23,0
Hazelnut	16,1
Soy	34,9
Peanut	26,3
Beans	22,3
Vegetables, dried fruits and mushrooms
Spinach	2,9
Dried apricots	5,3
Potato	2,0
Prunes	2,3
Cabbage	1,8-4,8
Eggplant	1,2
Garlic	6,5
Bell pepper	1,3
Dates	2,5
Champignon	4,3
Raisin	1,9
White mushrooms	3,7
Eggs
Chicken	12,7
Quail	11,9

The role of proteins in human nutrition

Proteins are organic macromolecular compounds, the structure of which is formed from alpha amino acids , interconnected by peptide bonds. As a rule, the genetic code, due to which the synthesis of proteins occurs, uses 20 standard ones in various combinations for this. It is due to the multitude of amino acid configurations that protein molecules are formed that have 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

Growth and recovery	Proteins are a kind of bonding blocks from which all cells are built, and behind them are the organs of the human body (skin, hair, muscles, eyes, internal organs, etc.). In any case of damage, it is the proteins that recreate the normal cellular structure and functionality. Due to the active growth phase, protein foods should prevail in the diet of children and adolescents. A sufficient amount of proteins in the menu of expectant mothers in many ways contributes to the full development of the fetus.
Transport	Protein compounds are actively involved in the transport of certain molecules, including those that distribute oxygen throughout all organs of the human body. In some cases, the protein acts not only as " vehicle", But also a" keeper "of elements (for example, a complex compound ferritin , which stores and transports the trace element iron).
Energy	After carbohydrates, proteins are the second most important macronutrients that are converted into energy (in the case of consuming an amount of protein that exceeds the need for cells and tissues, the human body uses it as an energy resource). With sufficient energy production from dietary carbohydrates, protein becomes a fragment of fat cells.
Protection	Proteins are one of the important components of the active defense of the human body against many infections and other diseases of various etiologies. In the shape of these organic compounds, cooperating with other cellular elements of the system, detect and immobilize which are subsequently suppressed.
Enzymes	Most of the chemical reactions occurring in the body are impossible without protein.

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

Simple

It is customary to include sugar and other products containing it in the group of simple carbohydrates. Sugar itself is pure glucose, which, when it enters the human body, activates the production of the one that processes it. The products of sugar transformation are primarily used to nourish the brain, as well as to all processes associated with physical activity performed by the human body. In the case of consuming sugar just before mental activity or physical exertion, the brain or body most often completely expends all the energy received. However, if glucose enters the body during a prolonged moment of its passivity (for example, before bedtime), energy consumption does not occur, and all its excess is deposited "in reserve", that is, it is transformed into fat.

Complex (carbo)

Complex carbohydrates include substances whose structure includes long chains of polysaccharides. Basically, this type of carbohydrates contain a variety of cereals, almost all vegetables and some fruits. In dietary nutrition, carbohydrates are valuable in that they do not provoke rapid production. The polysaccharide chains contained in them are broken down by the body gradually, creating a stable glycemic direct reaction. The absence of jumps in the glycemic level is not accompanied by hunger attacks and does not lead to the immediate emergence of a large amount of energy, which must be urgently processed. With the gradual breakdown of the structure of complex carbohydrates, energy is released rather slowly, which for a long time deprives the body of the feeling of hunger and does not affect the existing fat volumes of the body.

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 abandoned completely, and the use of the latter should only be 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, providing all mental and physical work 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 in it of dairy products, meat dishes, eggs and other foods with a complex structure. The body will need to spend a lot of effort and time to break it down. As a rule, the process of digesting protein meals 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 bouts 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 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 the 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 the capillary membranes to thicken, increase acidity of urine and edema of the kidneys .

Reduce such Negative consequences protein excess will help physical activity. It is the muscle tissue that is able to assimilate the largest number of proteins, and with adequate physical exertion, 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 a character that is suitable in all respects. physical activity(workouts in the gym, active walking, etc.) that he can do 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 a dietary diet 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;
• eating permitted carbohydrate foods is best done 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 juices freshly squeezed;
• 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 daylight hours;
• completing every day of the diet is best with yogurt or kefir;
• to improve efficiency, you need to use tables of the quantitative content of protein 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 3-day high-protein meal options allow for 2 to 3 types of meats, 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 menu of the five-day diet regimen can be supplemented with other foods.

Usually, low-fat fermented milk products or unsweetened fruits act as by-products. Of the most popular diets with such a duration, one can single out 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 to be quite effective and in a safe way losing weight. 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 option 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 regimen 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 receive desired result 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 terms of 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 ration, collected from all foodstuffs 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 ​​of 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. Right choice of what foods can be eaten while following this or that type of protein diet and which of them include mostly proteins and, to a lesser extent, simple carbohydrates and fats, the table of products given above, as well as other similar BJU schemes (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 amounts:

• 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 the use of:

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

Approved Products Table

	Proteins, g	Fat, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
beans	6,0	0,1	8,5	57
peas	6,0	0,0	9,0	60
zucchini	0,6	0,3	4,6	24
cabbage	1,8	0,1	4,7	27
cilantro	2,1	0,5	1,9	23
green onion	1,3	0,0	4,6	19
red onion	1,4	0,0	9,1	42
onion	1,4	0,0	10,4	41
carrot	1,3	0,1	6,9	32
cucumbers	0,8	0,1	2,8	15
squash	0,6	0,1	4,3	19
salad pepper	1,3	0,0	5,3	27
parsley	3,7	0,4	7,6	47
radish	1,2	0,1	3,4	19
salad	1,2	0,3	1,3	12
beet	1,5	0,1	8,8	40
celery	0,9	0,1	2,1	12
soy	34,9	17,3	17,3	381
asparagus	1,9	0,1	3,1	20
tomatoes	0,6	0,2	4,2	20
pumpkin	1,3	0,3	7,7	28
Dill	2,5	0,5	6,3	38
beans	7,8	0,5	21,5	123
zucchini	1,5	0,2	3,0	16
garlic	6,5	0,5	29,9	143
spinach	2,9	0,3	2,0	22
Fruits
pineapple	0,4	0,2	10,6	49
oranges	0,9	0,2	8,1	36
grapefruit	0,7	0,2	6,5	29
kiwi	1,0	0,6	10,3	48
lemons	0,9	0,1	3,0	16
apples	0,4	0,4	9,8	47
Berries
strawberry	0,8	0,4	7,5	41
Strawberry	0,8	0,4	7,5	41
currant	1,0	0,4	7,5	43
blueberry	1,1	0,4	7,6	44
Mushrooms
fresh porcini mushrooms	3,7	1,7	1,1	34
fresh champignons	4,3	1,0	1,0	27
fresh oyster mushrooms	2,5	0,5	6,2	34
Nuts and dried fruits
peanut	26,3	45,2	9,9	551
walnuts	15,2	65,2	7,0	654
cashew	25,7	54,1	13,2	643
almond	18,6	57,7	16,2	645
hazel nuts	13,1	62,6	9,3	653
pistachios	20,0	50,0	7,0	556
hazelnut	16,1	66,9	9,9	704
Cereals and cereals
buckwheat (unground)	12,6	3,3	62,1	313
oat groats	12,3	6,1	59,5	342
pearl barley	9,3	1,1	73,7	320
rice	6,7	0,7	78,9	344
Bakery products
whole grain crispbread	10,1	2,3	57,1	295
Raw materials and seasonings
soy sauce	3,5	0,0	11,0	58
balsamic vinegar	0,5	0,0	17,0	88
Dairy products
skim milk	2,0	0,1	4,8	31
kefir 0%	3,0	0,1	3,8	30
fermented baked milk 1%	3,0	1,0	4,2	40
curdled milk 0.1%	3,0	0,1	3,8	30
acidophilus 0.1%	3,0	0,1	3,9	31
natural yoghurt 2%	4,3	2,0	6,2	60
Cheese and curd
cheese	24,1	29,5	0,3	363
feta cheese (made from cow's milk)	17,9	20,1	0,0	260
cottage cheese 0% (fat-free)	16,5	0,0	1,3	71
cottage cheese 0.1%	16,7	0,1	2,0	76
Meat products
beef	18,9	19,4	0,0	187
veal	19,7	1,2	0,0	90
rabbit	21,0	8,0	0,0	156
lamb	16,2	14,1	0,0	192
Bird
hen	16,0	14,0	0,0	190
chickens	18,7	7,8	0,4	156
Turkey	19,2	0,7	0,0	84
quail	18,2	17,3	0,4	230
Eggs
omelette	9,6	15,4	1,9	184
chicken eggs	12,7	10,9	0,7	157
goose eggs	13,9	13,3	1,4	185
quail eggs	11,9	13,1	0,6	168
Fish and seafood
crab meat	6,0	1,0	10,0	73
shrimps	22,0	1,0	0,0	97
langoustine	20,6	1,5	2,4	112
lobster	18,8	0,9	0,5	90
mussels	9,1	1,5	0,0	50
navaga	16,1	1,0	0,0	73
rapana	16,7	1,1	0,0	77
salmon	21,6	6,0	-	140
zander	19,2	0,7	-	84
cod	17,7	0,7	-	78
hake	16,6	2,2	0,0	86
Pike	18,4	0,8	-	82
Oils and fats
olive oil	0,0	99,8	0,0	898
Non-alcoholic drinks
mineral water	0,0	0,0	0,0	-
coffee black	0,2	0,0	0,3	2
green tea	0,0	0,0	0,0	-
Juices and compotes
Orange juice	0,9	0,2	8,1	36
grapefruit juice	0,9	0,2	6,5	30
Apple juice	0,4	0,4	9,8	42

Fully or partially limited products

The first thing that should not be consumed while following 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-made sweet non-alcoholic 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 consumption to a minimum).

Prohibited Products Table

	Proteins, g	Fat, g	Carbohydrates, g	Calories, kcal
Fruits
apricots	0,9	0,1	10,8	41
watermelon	0,6	0,1	5,8	25
bananas	1,5	0,2	21,8	95
melon	0,6	0,3	7,4	33
figs	0,7	0,2	13,7	49
persimmon	0,5	0,3	15,3	66
Berries
grape	0,6	0,2	16,8	65
Nuts and dried fruits
raisin	2,9	0,6	66,0	264
dried apricots	5,0	0,4	50,6	213
dates	2,5	0,5	69,2	274
prunes	2,3	0,7	57,5	231
Snacks
potato chips	5,5	30,0	53,0	520
popcorn caramel	5,3	8,7	76,1	401
cheese popcorn	5,8	30,8	50,1	506
Flour and pasta
wheat flour	9,2	1,2	74,9	342
pasta	10,4	1,1	69,7	337
noodles	12,0	3,7	60,1	322
ravioli	15,5	8,0	29,7	245
spaghetti	10,4	1,1	71,5	344
paste	10,0	1,1	71,5	344
pancakes	6,1	12,3	26,0	233
vareniki	7,6	2,3	18,7	155
pancakes	6,3	7,3	51,4	294
dumplings	11,9	12,4	29,0	275
Bakery products
loaf	7,5	2,9	50,9	264
buns	7,2	6,2	51,0	317
pita	8,1	0,7	57,1	274
donuts	5,8	3,9	41,9	215
bread	7,5	2,1	46,4	227
Confectionery
jam	0,3	0,2	63,0	263
jam	0,3	0,1	56,0	238
marshmallow	0,8	0,0	78,5	304
candies	4,3	19,8	67,5	453
lukma	2,0	2,1	75,6	380
paste	0,5	0,0	80,8	310
biscuits	7,5	11,8	74,9	417
cake	3,8	22,6	47,0	397
jam	0,4	0,2	58,6	233
halva	11,6	29,7	54,0	523
Ice cream
ice cream	3,7	6,9	22,1	189
Cakes
cake	4,4	23,4	45,2	407
Chocolate
chocolate	5,4	35,3	56,5	544
Raw materials and seasonings
condiments	7,0	1,9	26,0	149
ketchup	1,8	1,0	22,2	93
mayonnaise	2,4	67,0	3,9	627
honey	0,8	0,0	81,5	329
syrup	0,0	0,3	78,3	296
sugar	0,0	0,0	99,7	398
salt	0,0	0,0	0,0	-
tomato paste	5,6	1,5	16,7	92
Dairy products
milk 4.5%	3,1	4,5	4,7	72
condensed milk	7,2	8,5	56,0	320
powdered milk 25%	24,2	25,0	39,0	478
kefir 3.2%	2,8	3,2	4,1	56
cream 35% (fat)	2,5	35,0	3,0	337
sour cream 40% (fat)	2,4	40,0	2,6	381
fermented baked milk 6%	5,0	6,0	4,1	84
fruit yoghurt 3.2%	5,0	3,2	8,5	85
Cheese and curd
cottage cheese 18% (fat)	14,0	18,0	2,8	232
cottage cheese 9% (bold)	16,7	9,0	2,0	159
Meat products
fried pork	11,4	49,3	0,0	489
Salo	2,4	89,0	0,0	797
roast beef	32,7	28,1	0,0	384
roast lamb	20,0	24,0	0,0	320
bacon	23,0	45,0	0,0	500
beef stew	14,1	17,4	0,0	214
pork stew	13,0	35,0	0,0	367
pork cutlets	13,6	45,7	8,8	466
lamb cutlets	13,6	14,8	12,9	240
pork meatballs	7,0	10,0	12,0	172
Sausages
w / smoked sausage	28,2	27,5	0,0	360
p / smoked sausage	16,2	44,6	0,0	466
sausage with / dried	24,1	38,3	1,0	455
smoked sausage	9,9	63,2	0,3	608
porkers	10,0	33,0	0,0	337
Bird
smoked chicken wings	29,9	19,5	0,0	290
smoked chicken legs	10,0	20,0	0,0	220
roast turkey	28,0	6,0	-	165
smoked duck	19,0	28,4	0,0	337
roast duck	22,6	19,5	0,0	266
Fish and seafood
fried fish	19,5	11,7	6,2	206
dried fish	17,5	4,6	0,0	139
smoked fish	26,8	9,9	0,0	196
salted fish	19,2	2,0	0,0	190
Oils and fats
butter	0,5	82,5	0,8	748
cacao butter	0,0	99,9	0,0	899
chocolate butter	1,5	62,0	18,6	642
animal fat	0,0	99,7	0,0	897
Alcoholic beverages
brandy	0,0	0,0	0,5	225
whiskey	0,0	0,0	0,4	235
vodka	0,0	0,0	0,1	235
cognac	0,0	0,0	0,1	239
liquor	0,3	1,1	17,2	242
beer	0,3	0,0	4,6	42
rum	0,0	0,0	0,0	220
tequila	1,4	0,3	24,0	231
champagne	0,2	0,0	5,0	88
Non-alcoholic drinks
soda water	0,0	0,0	0,0	-
cola	0,0	0,0	10,4	42
lemonade	0,0	0,0	6,4	26
mirinda	0,0	0,0	7,5	31
pepsi	0,0	0,0	8,7	38
sprite	0,1	0,0	7,0	29
fanta	0,0	0,0	11,7	48
energy drink	0,0	0,0	11,3	45
Juices and compotes
cherry nectar	0,1	0,0	12,0	50
pear nectar	0,1	0,1	8,8	37
nectarine nectar	0,1	0,0	12,8	53
peach nectar	0,2	0,0	9,0	38
apple nectar	0,1	0,0	10,0	41

* data are indicated per 100 g of product

Protein Diet Menu (Food Routine)

Protein diet for 3 days

Three-day protein diet menu for fast weight loss does not differ in variety 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 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 permitted fruits each day, alternately. 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 that are acceptable to the diet, 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.

Menu of one day 7 day diet can be composed like this:

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.

It is possible to 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 consumption 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! Throughout 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

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 prepared 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 the chicken eggs separately and chop one and a half of them in random order. Cut 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 into small pieces. Chop fish meat coarsely 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 yoghurt, 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 the 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 - a few 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 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 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, pour them over 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 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 the protein diet, especially when it is kept for a long time, "accustom" the human body to the intake of predominantly protein products, after its termination, one should not immediately switch to the previously habitual 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 a 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:

During pregnancy and lactation

Despite the fact that some sites advertise a protein diet that is 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, which can negatively affect the fetus, infant 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 mass. 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 may be accompanied by surges, impaired gastrointestinal tract and kidney function. A large loss of calcium occurs during long-term protein diets. 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

Enough quick results 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, the 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 compliance different options diets by 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, the 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 was kept 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 practically 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, as it seems to me, supplied my body with all the substances it needs. In two weeks I lost 8 kilograms, and active sports activities even helped to outline 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 bored 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 you calm down 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 go in for 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.

Protein diet- extremely popular with many diets. Many weight loss systems are built on the principles of protein nutrition (including the Ducan diet, the Kremlin diet, etc.), but now we will talk about a diet known as "7 kg in 7 days".

The advantage of this system is that you don't have to suffer from hunger and feeling unwell. It also allows you to achieve good results in a fairly short time.

The principles of fast weight loss on proteins. Lose weight by 7 kg in 7 days

This system of weight loss is based on increasing the consumption of foods containing protein and reducing the amount of foods with fats and carbohydrates. With such a diet, the body experiences a deficiency of substances from food necessary to replenish energy and begins to use the body's reserve reserves, i.e. body fat.

Basic principles:

Important to remember! Before starting physical exercise, be sure to drink 30-40 minutes in advance. protein shake... Otherwise, according to professional fitness instructors, the benefits and the ability to create a beautiful relief turns into a potential health threat.

Allowed Protein Products for Fast Weight Loss

The diet of a person adhering to a fast protein diet should include:

It's important to know! Nutritionists do not recommend eating foods with zero fat content. the body needs fats to function properly. Therefore, if you follow a diet, you should not buy, for example, cottage cheese 9-18%, but 5% - to satisfy the need for fats, will not affect health and weight.

The advantage of the system is 7 kg. in 7 days that you do not have to suffer from hunger and feeling unwell.

• sweet, incl. sweets, chocolates, pastries, cakes, ice cream, sweet fruits and ready-made fruit juices;
• flour, incl. bread, pasta, pastries;
• potato(in any form);
• sausages, sausages;
• fast food and semi-finished products;
• butter and other fats;
• alcohol;
• porridge;
• salt since it retains fluid in the body.

For those with a sweet tooth, the protein diet menu for very quick weight loss may include 1-2 squares of dark chocolate (at least 70%) 1-2 times a week.

Protein drinks for fast weight loss

For dinner, as well as for strenuous physical activity, protein or protein shakes will come in handy. In sports stores and diet food departments, you can find ready-made drinks or powders that must be diluted. However, these cocktails can also be made at home.

The following can serve as a basis:

• still water;
• low-fat milk;
• low fat yogurt;
• kefir;
• fermented baked milk.

Quail and chicken eggs can act as a protein base. as well as 5% cottage cheese. And at the final stage, herbs or berries are added.

The main thing is to remember that this is a protein diet for very quick weight loss, the menu of which cannot contain any sweeteners, incl. sugar and honey.

Several healthy recipes protein drinks:

1. Vanilla cocktail... Recipe: 100 g of cottage cheese and 150 ml of milk + vanillin / vanilla extract.
2. Farmer's cocktail. Recipe: 150-200 ml of milk and two chicken (4 quail) eggs + parsley or dill.
3. Energy Nutrition Shake... Recipe: 100-150 ml of milk and one chicken / two quail) eggs + 10 g of mint + 10 g of ground coffee.

Cooking rules: It is necessary to beat the composition of the drink with a blender, adding each next ingredient according to the recipe.

Fast protein diet for 3 days

For quick weight loss of several kg in 3 days, there is the most stringent recipe for a protein diet. However, nutritionists warn that diets designed for fast weight loss are difficult to maintain, and they can also be harmful to the human body.

Applying this diet, you need to be sure that there are no problems with the heart, blood vessels, gastrointestinal tract and other organs.

It's important to know! You can sit on a fast protein diet no more than once every six months, because this diet is not balanced.

The main rule is to drink plenty of fluids, unsweetened herbal teas.

The menu for all 3 days is standard:

Unlike the weekly option, with a 3-day diet, any physical activity is prohibited.

Still very important get out of the blitz diet correctly. Increase your calorie intake very slowly, as well as gradually introduce new products, starting with vegetables, fruits and meat, and only then - everything else.

this protein diet for very quick weight loss, the menu of which cannot contain any sweeteners incl. sugar and honey.

Remember! If dizziness, nausea, weakness appear during the diet, you must immediately stop the diet and return to the previous diet. And it is best to consult a doctor before starting a diet.

An approximate menu of dishes for every day of the week for very quick weight loss on a protein diet

One more the advantage of a protein diet for very quick weight loss is that you can make up the menu at your discretion. There are no strict rules here. The given variant is just an example.
Serving size about 200-250 gr.

Day one: Morning, afternoon, evening meals, snacks

Day two: Morning, afternoon, evening meals, snacks

Day three: Morning, afternoon, evening meals, snacks

Day four: Morning, afternoon, evening meals, snacks

Day five: Morning, afternoon, evening meals, snacks

Day six: Morning, afternoon, evening meals, snacks

Day seven: Morning, afternoon, evening meals, snacks

Getting out of a fast protein diet

The preservation of the achieved result largely depends on the correct exit from the diet, so you should not immediately lean on fast food, sausage and cakes. It is advisable to abandon them altogether.

In the first two weeks, you need to increase the number of calories eaten per day by adding cereals and fruits... Then you can add sour cream and butter to the diet.

You cannot stick to the same dietary plan for more than 14 days. Repetition of the diet is possible no earlier than six months later.

Replace dairy and sour milk products with medium-fat products. You can add bread, juices and some sweets.

Particularly strict diet regimen for very fast weight loss

This nutritional option is suitable for athletes with regular stress on the body and pumping muscle mass. Duration - 7 days.

Peculiarities:

• the total calorie content should be approximately 1000 kcal;
• only 3 meals are allowed;
• any fruits and vegetables are prohibited;
• snacks are prohibited.

Menu compilation example

A strict protein diet for very fast weight loss. Menu (indicative)
	Breakfast	Dinner	Dinner
1st day	Curd 3-5%	Turkey	Seafood (1 portion) + a glass of kefir
2nd day	Boiled eggs - 2 pcs + 1 slice of low-fat cheese	Chicken (boiled)	Fish stewed in its own juice
3rd day	Cottage cheese	Boiled / baked veal	Seafood
4th day	Unsweetened yogurt	Healthy red meat	A fish
5th day	Eggs - 2 pcs., A slice of cheese	Chicken liver.	Steamed fish
6th day	Curd + cheese slice	Chicken or turkey	Seafood with kefir
7th day	Any of the breakfasts of the previous days	Any of the dinners	Any of the dinners. Kefir can be replaced with unsweetened yogurt.

Contraindications Who shouldn't lose weight on a fast protein diet

Despite the fact that, according to nutritionists, the protein diet is one of the safest, there are a number of people who should not adhere to it:

• children under 18;
• elderly people over 50;
• expectant and lactating mothers, for whom proper and balanced nutrition is extremely important;
• people with kidney and liver diseases;
• people suffering from heart disease;
• if there are problems with blood clotting, because a large amount of protein in the diet increases the risk of thrombosis;
• diabetics;
• in the presence of oncology;
• if during the period of the diet high mental or emotional stress is coming, it is better to postpone the diet, because brain for correct work sugar is needed.

Recommendations for adherence to dietary intake on proteins. It is important to know the following

To achieve the maximum effect and not to harm the body, doctors advise you to follow these rules:

Losing weight in quick ways is important to remember! When choosing dishes and forming a protein diet menu on your own, it is necessary to diversify the diet as much as possible from the list of permitted products. You cannot stick to the same dietary plan for more than 14 days. Repetition of the diet is possible no earlier than six months later.

Sports and permitted foods are the key to success with a protein diet, it is this combination that will save you 7 or more kg in a short time.

Good luck and health!

An effective protein diet for very fast weight loss:

What menu should be for a protein diet:

The essence of the diet is that every day you should eat mainly protein foods - a lot of fish, meat and low-fat dairy products. All of these foods are very nutritious, saturating for a long time, so you will not be bothered by the feeling of hunger. But the body, devoid of carbohydrates and fats, will begin to expend its own fat reserves as additional energy.

The role of proteins in the body

We are sure that you have learned the school course of biology excellently and you know that proteins are the “building blocks” of which any living organism is built. But in addition to participating in the construction of cells, tissues, skeleton, proteins play 2 more important roles:

• participate in the breakdown and assimilation of fats, vitamins, trace elements and carbohydrates;
• are essential for the functioning of the immune and hormonal systems, and are also involved in the elimination of toxins.

Despite the need for proteins, they are not able to accumulate in the body like fats or carbohydrates. Their only source is food, both of animal and plant origin.

In the case of a lack of protein in the diet, in children, growth slows down, mental activity is weakened, serious (depending on the severity of the lack of protein - and irreversible) changes in the work of internal organs, a decrease in immunity occur. In adults, the same picture is observed, but in older people, the risk of gout, fractures, kidney failure, liver and gastrointestinal tract diseases increases.

But a significant "overload" in the direction of protein foods is also fraught with health problems. An excess of protein breakdown products interferes with the normal functioning of the excretory system, intensifies putrefactive processes in the intestines, increases the level of nitrogen, and in women leads to a cycle failure.

Duration of the protein diet

You can stay on a protein diet for no more than two weeks (ideally 7-10 days), after which you must definitely take a break for at least 4-6 months. It is possible that to gain the optimal weight, you will only need to resort to the diet once. Then just exclude simple carbohydrates and fats from the menu: fried foods, baked goods, chocolate and other foods containing saturated fats and sugars. We will tell you about the products below.

Pros and cons of a protein diet

The main plus of the diet is fast weight loss... At the same time, you will not feel a constant feeling of hunger, since protein foods provide the body with the necessary amount of energy for the whole day. But not everything is as good as it seems at first glance. Besides the advantages, there are also disadvantages.

The main disadvantage of a protein diet is that it cannot be called balanced. With a minimal intake of fats and carbohydrates, the body loses not only nutrients for gaining excess weight, but also vitamins, minerals, fatty acids.

Prolonged exposure to protein food can provoke increased fatigue, brittle nails, deterioration in complexion, dry skin, and dull hair.

pros:

• protein food saturates the body for a long time;
• belongs to the category of fast diets;
• varied diet;
• there are no restrictions on the number of calories consumed;
• high efficiency (up to minus 10 kg in 2 weeks);
• the result is preserved for a long time.

Minuses:

• refusal from sweet, starchy and fatty foods;
• insufficient intake of vitamins and minerals.

The benefits of a protein diet are clear- six indisputable pluses against two small minuses. Despite this, the diet has one significant drawback, due to which you cannot stay on it for more than two weeks.

A number of studies have found that protein food with a passive lifestyle can cause harm the body. Long duration of the diet leads to kidney edema, the development of urolithiasis and other unpleasant consequences.

To reduce the stress on the kidneys, you need to include enough fluids and fiber in the form of vegetables and fruits allowed by the diet.

Protein diet rules

The protein diet is considered one of the less dangerous, the main thing is to stay on it for no more than the recommended period (7-10 days), take breaks, and observe 3 basic rules:

1. Drink enough liquid - at least two liters. Mineral water is best suited for this, as it will restore the mineral balance in the body.
2. Take a complex of vitamins and minerals.
3. The number of calories per day should not be less than 1200 - this is the minimum for maintaining health.

Allowed Products:

• poultry meat without skin (chicken, turkey);
• lean fish;
• seafood;
• beef, veal;
• offal (liver, tongue, heart);
• low-fat dairy products (cottage cheese, kefir, milk, unsweetened yogurt, unsweetened curd cheeses, tofu cheese);
• egg whites;
• cereals and whole grain bread (4-6 tbsp. l. porridge or 1 slice of bread);
• vegetables (cucumbers, tomatoes, celery, all types of cabbage);
• fruits (apples, all citrus fruits);
• drinks (tea and coffee without sugar, mineral water).

Prohibited foods:

• any canned food;
• semi-finished products;
• bakery;
• chocolate, marshmallows, candies and other sweets;
• fatty dairy products;
• fruits other than apples and citrus fruits;
• starchy vegetables such as potatoes, beans, corn, beans, peas, and vegetables with a high sugar content such as carrots, beets;
• it is forbidden to drink fruit juices, compotes, sweet carbonated drinks, including those marked "light", during the diet;
• sugar and its substitutes (fructose, glucose, sorbitol).

Food can be steamed, multicooker, or baked. Frying in oil, pouring with fat sauces, mayonnaise is prohibited. Natural soy sauce, balsamic vinegar, herbs, lemon juice, pepper and salt.

Protein diet

• Food should be taken 4-6 times a day, and the first meal should be taken half an hour after getting up, and the last meal should be taken no later than 3 hours before bedtime.
• Until 14.00 in the afternoon, a small portion of complex carbohydrates in the form of 4-6 tbsp is allowed. spoons of boiled buckwheat, oatmeal, brown rice or one slice of whole grain bread.
• From fruits, you can 1-2 unsweetened apples or citrus fruits in the morning.
• After lunch protein foods can only be eaten with non-starchy vegetables such as cucumbers, tomatoes, cabbage, lettuce;
• Fat is allowed up to 30 g per day in the form of 1-2 tbsp. tablespoons of flaxseed oil added to vegetables, while the rest of the food is cooked without oil.

To avoid a breakdown, you can include a small portion of your favorite, not on the list, on the menu once a week.

How to cook with a protein diet

So that the transition to protein food does not become an unpleasant shock for you, purchase permitted sauces and seasonings in advance in order to diversify the menu as much as possible. Any herbs in their pure form without added sugar and salt, wine, apple and balsamic vinegar, natural bouillon cubes, powder or grain mustard, natural soy sauce are suitable.

Any purchased sauces and mayonnaise (even lean) are prohibited; instead, salads can be seasoned with natural yogurt with the addition of lemon juice, salt and herbs.

Organic flaxseed chips, which are made by drying, not frying, are ideal for healthy snacks.
The main dishes will have to be steamed, boiled, stewed, baked, fried in a dry non-stick frying pan. Frying in oil and using a deep fat fryer is prohibited.

Protein Diet Menu Options

Each day's menu consists of five meals, including enough protein to keep the body from feeling hungry. The diet is quite varied, while it consists of the simplest and easiest dishes to prepare.

The diet is designed for a week, with overweight the number of days can be increased up to 14 days ( 2 weeks is the maximum, at which you can be on a protein diet).

Menu number 1 of the protein diet for a week (7 days)

Monday, 1 day

Breakfast: 150 g of low-fat cottage cheese, tea or coffee.
Snack: 1 apple.
Lunch: 150 g of boiled chicken breast, 1 slice of whole grain bread.
Afternoon snack: 100 g of yogurt.
Dinner: 200 g of steamed fish vegetable salad.

Tuesday, day 2

Breakfast: 150 g unsweetened yogurt, tea or coffee.
Snack: 1 orange.
Lunch: 150 g of beef stew with vegetables.
Afternoon snack: a glass of kefir.
Dinner: 200 g of baked fish, 200 g of fresh vegetables.
Wednesday, day 3
Breakfast: 3 egg whites, coffee or tea.
Snack: 1 fruit.
Lunch: 200 g turkey, 4-6 tbsp. l. brown rice.
Afternoon snack: unsweetened curd cheese.
Dinner: 150 g of boiled beef, 150 g of cabbage salad.

Thursday, day 4

Breakfast: a glass of low-fat kefir with 2 oatmeal cookies.
Snack: 1 grapefruit.
Lunch: 200 g chicken fillet, 200 g asparagus.
Afternoon snack: a glass of kefir or fermented baked milk.
Dinner: 200 g of boiled fish, 150 g of vegetables.

Friday 5th day

Breakfast: 150 g of cottage cheese, coffee or tea.
Snack: 1 apple.
Lunch: 200 g of boiled fish, 1 slice of whole grain bread.
Fruit grower: 100 g of natural yoghurt without sugar.
Dinner: 200 g of steamed beef, 150 g of vegetable salad.

Saturday 6th day

Breakfast: scrambled eggs with 2 egg whites, tea or coffee.
Snack: any citrus fruit.
Lunch: stewed beans - 200 g, 150 g of vegetables.
Afternoon snack: a glass of kefir.
Dinner: 150 g of boiled fish, 100 g of salad.

Sunday 7th day

Breakfast: 150 g of cottage cheese, tea or coffee.
Snack: 1 apple.
Lunch: a plate of vegetable soup cooked in lean beef broth, 100 g of boiled beef, 1 slice of whole grain bread.
Afternoon snack: 1 curd cheese without sugar.
Dinner: 100 g of boiled beef, 100 g of salad.

Menu number 2 of the protein diet for a week

Monday 1 day

Breakfast: brown rice with chicken and vegetables.
Snack: large sweet apple.
Lunch: vegetable broth with a slice of whole grain bread.
Afternoon snack: 250 g sugar-free yogurt.
Dinner: turkey stew with vegetables.

Tuesday 2 day

Breakfast: scrambled eggs with chicken pieces and whole grain toast.
Snack: 2 cheesecakes.
Lunch: stewed cabbage with turkey.
Afternoon snack: a glass of milk.
Dinner: 200 g of boiled lamb.

Wednesday 3 day

Breakfast: natural coffee with skim milk, 150 g of cottage cheese.
Snack: 1 large orange.
Lunch: meat soup with meatballs, salad with cabbage and cucumbers.
Afternoon snack: 200 g fresh apple.
Dinner: baked sea fish.

Thursday 4 day

Breakfast: milk buckwheat porridge.
Snack: 100 g of chopped tomatoes with salt.
Lunch: stew with beef, cabbage, tomatoes, onions and spices.
Afternoon snack: 2 boiled eggs.
Dinner: kefir.

Friday 5th day

Breakfast: 250 g boiled chicken fillet with mustard sauce, salad with finely chopped cabbage, onion and cucumber.
Snack: fruit salad (1 green apple + 1 orange).
Lunch: baked veal in a pot, salad with cucumbers and tomatoes.
Afternoon snack: curd soufflé.
Dinner: vegetable broth.

Saturday 6th day

Breakfast: buckwheat with omelet, 1 tomato.
Snack: 1 glass of apple juice (fresh).
Lunch: 250 g vinaigrette, veal steak.
Afternoon snack: 2 cheesecakes, half an orange.
Dinner: baked fish with herbs.

Sunday 7th day

Breakfast: baked salmon steak, lettuce, cucumber.
Snack: 1 orange.
Lunch: meat soup with asparagus.
Afternoon snack: 4 baked cheesecakes.
Dinner: protein salad.

Protein diet menu for 14 days

Monday 1 day

Breakfast: 200 g of stewed beans with beef.
Snack: tea, 2 oatmeal cookies.
Lunch: fish soup, salad with tomatoes, red onions and cucumbers.
Snack: 100 grams of Greek yogurt.
Dinner: curd casserole.

Tuesday 2 day

Breakfast: boiled chicken liver, buckwheat, Chinese cabbage salad.
Snack: 1 apple.
Lunch: 200 g of boiled beef, sauerkraut.
Afternoon snack: boiled egg, coffee with milk.
Dinner: baked chicken on an onion pillow.

Wednesday 3 day

Breakfast: 2 eggs with whole grain toast, black tea or coffee with milk.
Snack: fruit salad (1 apple + 1 orange).
Lunch: chicken soup with celery and onions.
Afternoon snack: 100 g of low-fat kefir, 2 cheesecakes.
Dinner: steak with steamed salmon, 1 cucumber.

Thursday 4 day

Breakfast: boiled brown rice with salad with chicken, cabbage and eggs.
Snack: 1 baked apple.
Lunch: vegetable broth with 1 slice of whole grain bread.
Afternoon snack: 1 glass of milk, 2 oatmeal cookies.
Dinner: baked chicken breast, lettuce.

Friday 5th day

Breakfast: black tea, 4 baked syrniki.
Snack: a glass of orange juice.
Lunch: broccoli and turkey soup, 1 egg.
Afternoon snack: 100 g of natural yoghurt.
Dinner: fish balls, 1 tomato.

Saturday 6th day

Breakfast: buckwheat porridge with meat gravy.
Snack: 1 apple.
Lunch: 150 g of baked beef, vegetable salad, curd casserole.
Afternoon snack: 200 g of vinaigrette.
Dinner: fish balls, cucumber.

Sunday 7th day

Breakfast: stewed beans, 150 g of beef.
Snack: 2 oatmeal cookies, a glass of apple-orange juice.
Lunch: vegetable broth, salad with crab sticks, eggs and cucumbers.
Afternoon snack: 1 unsweetened cheese.
Dinner: 2 cheesecakes, baked apple.

Monday 8 day

Breakfast: boiled rabbit, salad with cucumbers, tomatoes and red onions.
Snack: curd soufflé.
Lunch: soup with beef meatballs, 150 g of baked vegetable marrow.
Afternoon snack: 1 apple.
Dinner: 100 g of boiled beef, 1 cucumber.

Tuesday 9th day

Breakfast: brown rice, cottage cheese and egg omelet.
Snack: 1 apple.
Lunch: soup with fish, eggs and poached onions.
Afternoon snack: a slice of cheesecake (150 g), green tea.
Dinner: baked chicken breast.

Wednesday 10 day

Breakfast: protein salad.
Snack: a glass of milk, 2 oatmeal cookies.
Lunch: meat stew.
Afternoon snack: apple.
Dinner: cottage cheese, black tea.

Thursday 11 day

Breakfast: stewed mushrooms with low-fat yogurt, 1 apple.
Snack: 2 oatmeal cookies with tea.
Lunch: stewed cabbage with veal.
Afternoon snack: 1 orange.
Dinner: steamed fish cakes.

Friday 12th day

Breakfast: 2 eggs, 1 slice of whole grain bread, tea.
Snack: 1 apple.
Lunch: buckwheat porridge with stewed turkey and tomatoes.
Afternoon snack: 1 glass of milk.
Dinner: vegetable broth, 100 g of lean lamb.

Saturday 13 day

Breakfast: brown rice, protein salad, black coffee with milk.
Snack: 1 glass of fresh apple.
Lunch: chicken soup, vegetable salad.
Afternoon snack: 2 cheesecakes with applesauce.
Dinner: boiled cauliflower, scrambled eggs.

Sunday 14th day

Breakfast: 2 eggs with whole grain toast, black tea or coffee with milk.
Snack: curd soufflé.
Lunch: vegetable stew, steamed turkey.
Afternoon snack: low-fat yogurt.
Dinner: steamed chicken cutlets.

Protein Diet Recipes

First meal

Ingredients:

• 400 g chicken or turkey breast;
• 300-400 g spinach;
• 2 boiled eggs;
• 150 ml of milk;
• spices;
• salt;
• a sprig of parsley.

Boil the meat in 2-2.5 liters of water until tender with bay leaves, peas and Provencal herbs. Remove the meat and cut into cubes. Put chopped spinach in the broth and boil until tender. Pour soup, milk into a blender bowl, add meat and chopped eggs and beat until creamy. Serve immediately, garnished with a sprig of parsley and half a boiled egg.

Ingredients:

• 400 g fillet of any white fish;
• 1 red onion;
• 400 g of cauliflower;
• lemon juice;
• pepper;
• salt;
• natural yogurt (optional).

Disassemble cauliflower, peel, cut into small pieces. Cut the fish into large cubes. Chop the onion into thin half rings. Put everything in a saucepan, cover with water and cook until tender. Salt and pepper, before serving, add lemon juice and a couple of tablespoons of Greek yogurt if desired.

Ingredients:

• 300 g minced chicken;
• 2 squirrels;
• 1 tbsp bran;
• vegetable broth (from celery or cauliflower and onions);
• 5 stalks of green onions;
• 1 small onion;
• salt and spices.

Combine minced meat, egg whites, bran and finely ground onion to form meatballs the size of a small chestnut. Put meatballs, bay leaf, 5 black peppercorns in boiling broth, boil until tender. Garnish with finely chopped green onions before serving.

Second courses

"Protein" salad
Ingredients:

• 3 eggs;
• 1 chicken breast;
• 1 cucumber;
• 400 g of Chinese cabbage;
• salt;
• mustard;
• natural yogurt.

Boil eggs and chicken breast, cut into cubes. Chop finely and remember the cabbage. Slice the cucumber. Prepare a dressing: 100 g of natural yogurt, 1 tbsp. l. Mix mustard and salt until smooth. Combine all ingredients, season with salad and drizzle with lemon juice before serving.

Veal steak
Ingredients:

• 400 g of young veal;
• a mixture of peppers;
• salt;
• 1 tsp olive oil.

Wash the beef, peel off the films, pat dry with a paper towel. Cut across the grain into steaks 2-2.5 cm thick. Stir in a mixture of salt, pepper and olive oil and marinate for an hour. After an hour, fry each steak in a dry frying pan for 2 minutes on each side, wrap each piece in foil and send it to the oven, preheated to 200 degrees, for 40-45 minutes.

Ingredients:

• 100 g of granular cottage cheese;
• 3 squirrels;
• 3 stalks of green onions;
• Dill;
• salt.

Beat the slightly salted whites into a lush foam. Sbej cottage cheese in a blender with dill, salt to taste. With movements from bottom to top, gently introduce the curd mixture into the protein mixture, put it in a silicone mold, sprinkle with finely chopped onion on top. Bake in the oven until tender.

desserts

Ingredients:

• 2 large apples;
• 2 tbsp. l. cottage cheese;
• natural yogurt.

Wash the apples, cut off the top and peel them. Put cottage cheese inside, fill with yogurt. Bake in the oven or microwave until tender.

Ingredients:

• 1 pack of liquid fat-free cottage cheese;
• 1 sweet apple;
• half an orange;
• vanilla.

Put cottage cheese, a little vanilla, peeled apple and half an orange into the bowl of a blender. Beat into a fluffy homogeneous mass, distribute in small molds and place in freezer for half an hour. A cold dessert is very similar to popsicles.

Ingredients:

• 200 g fat-free cottage cheese;
• 50 g lemon juice;
• 2 tbsp. l. corn starch;
• 1 apple;
• 2 egg yolks;
• 5 egg whites.

Peel the skin and bones from the apple, grind it in a blender. Add cottage cheese, yolks, lemon juice, starch, beat until creamy. Beat the whites separately, gently mix with a spatula with the curd cream. Put the mixture in a dish soaked in water, bake in an oven preheated to 180 degrees for 20-30 minutes.

Results and reviews after a protein diet

Predictions of weight loss on a protein diet are on average 3-8 kg in 7-14 days, depending on the initial weight. Everyone is losing weight, even people with low physical activity, but the essence of any diet is not so much in fast weight loss, but in consolidating the result of losing weight.

Here the second side of the coin opens - a quick return to the previous diet is fraught with quick dial weight. This is especially true of those women who, for various reasons, ate monotonous food and perceived the diet as a temporary disaster. “There is a week left, I can hold out, and then you can go to a cafe with my girlfriends,” such thoughts lead to the fact that a trip to a cafe turns into a crazy “feast of the belly”. The bans have been lifted, there are no limits - and the poor diet victim begins to catch up, quickly gaining pounds.

To avoid this scenario:

• do not go on a protein diet for longer than the allowed 14 days;
• diversify your diet as much as possible;
• avoid companies where they will pity you and try to feed you;
• be sure to include in the menu a sufficient amount of permitted fruits and vegetables;
• quit the diet gradually;
• at least for the first 2 weeks after the end of protein nutrition, increase physical activity in order to expend energy from food.

As for the reviews about the protein diet, they are both positive and negative. For many, it did not fit - against the background of a lack of vitamins and trace elements, some of those losing weight developed dizziness and weakness. Regardless, everyone who has been on a protein diet has lost weight.

Contraindications to a protein diet

There is no need to say that any diet is contraindicated during pregnancy and lactation. In addition, a protein diet is not suitable for older people, since a complete protein diet increases blood clotting, which increases the risk of blood clots in the blood vessels. Also, the diet is contraindicated in the following diseases:

• impaired renal function;
• gastrointestinal diseases (colitis, pancreatitis, dysbiosis);
• liver disease;
• problems of the cardiovascular system.

Protein diet options

Many modern diets are based on the principle of protein nutrition. Let's consider the most popular options.

Protein-carbohydrate diet

Its essence is that protein days alternate with carbohydrate days, that is, one day you eat exclusively protein foods, the other day you consume complex carbohydrates. This type of diet is considered more balanced and can be followed for more than two weeks. Usually, this diet is resorted to after a purely protein diet to consolidate the result.

Atkins diet

It is also known as the Hollywood Diet, which has become the favorite of many Hollywood stars. The basis of nutrition, compiled by Dr. Atkins, is the use of predominantly protein foods, even high-calorie fatty foods are allowed, but carbohydrates are excluded.

The Protein Diet of Dr. Pierre Ducan

The most popular of the protein diets is the Dukan nutritional system. This is exactly the system of proper nutrition, which you need to adhere to throughout your subsequent life.

According to modern nutritionists, the best diet for weight loss will be one that you can follow comfortably, without suffering from hunger, without falling from weakness and without getting hung up on counting calories.

Several important nuances affect the final result and the very passage of the diet.

1. Accurate calculation of daily protein intake... The minimum daily protein requirement for an adult is 40 g, the maximum is 120 g. But on average, protein intake during the diet should be 0.97 - 1.07 g per 1 kg of body weight with low physical activity, and 1.2 - 1 , 7 g per kg of body weight with regular strength training. That is, a woman weighing 55 kg should consume at least 55 g of protein per day. Remember, this is not protein food, but pure protein.
2. Drinking at least 2 liters of water per day... This rule is connected not only with the recommendations of proper nutrition. Mineral water is necessary in order to facilitate the work of the excretory system, which is already overloaded with protein breakdown products. With a lack of water in the body, the level of ammonia rises, which adversely affects the pancreas and stomach.
3. Taking a vitamin complex... In order for the body to suffer as little as possible from an unbalanced diet, nutritionists recommend replenishing the required amount of vitamins and minerals in the diet through synthetic vitamin complexes. At the end of the diet, women should also drink a course of fish oil to improve the condition of hair, nails and hormonal balance.
4. Sports activities... One of the drawbacks of a protein diet is a quick return to your previous weight. In order to keep and consolidate the result obtained as much as possible, it is worth going to the gym or at least fitness.
5. Fiber in the diet... The abundance of heavy protein foods leads to deterioration of intestinal motility, which means - to a sharp increase in the number of putrefactive bacteria. Reducing the load on the digestive tract and avoiding constipation is precisely what non-starchy vegetables and purchased bran will help.

The best motivation is the results of those who have already gone through the protein diet and were satisfied.

The protein diet can be called one of the most popular and effective techniques losing weight. Eating protein-rich food contributes to the rapid saturation of the body and recovery after physical exertion. Protein diet combined with additional activities in gym, fitness, aerobics, shaping, etc. (at least 3 times a week) gives exceptional results - 5-7 extra pounds in 7 days.

Content:

The essence of the protein diet

Protein diet for 7 days provides for the use of exclusively protein foods for a week, excluding carbohydrate foods and foods high in fat. Our body receives energy from carbohydrates, since during the diet, their use is prohibited, the body experiences stress and begins to consume internal reserves or the so-called glycogen, which is contained in muscles and fat deposits. The breakdown of fat triggers the process of weight loss. Usually, with an insufficient intake of carbohydrates, the body begins to lose muscle mass, with a protein diet this does not happen, since the diet is saturated with protein-containing foods (proteins). In the early days of such nutrition, the body will rapidly lose weight due to the withdrawal of excess fluid from the body. On average, you can lose 5-7 kg of excess weight per week.

Video: Protein diet for weight loss in the Doctors program

Protein diet requirements

1. Alternation of animal and plant proteins (1: 1).
2. Protein should occupy 60 or more percent of the daily diet, the calorie content of which should not be higher than 1000 kcal.
3. During the day, there should be 6 meals at regular intervals, the last meal no later than 3 hours before bedtime.
4. Complete refusal to drink alcohol.
5. Drink 2 liters of clean drinking or non-carbonated water daily (drink should be half an hour before or after a meal).
6. Among the meat, it is important to give preference to non-fatty varieties (beef, poultry).
7. Cooking food only in healthy ways (stewing, baking, boiling), the use of a double boiler and multicooker is encouraged.

The effectiveness of a protein diet will be much higher when combined with physical activity in the gym (fitness, shaping, aerobics, etc.).

Allowed foods and drinks during the diet

1. Eggs.
2. Poultry (turkey, chicken) without skin.
3. The fish is not fatty.
4. Seafood (squid, shrimp, mussels, scallops).
5. Low-fat fermented milk products (kefir, cottage cheese, milk, yogurt).
6. Hard cheese, tofu (up to 30 g per day).
7. Nuts (almonds, cashews) several pieces. in a day.
8. Green beans.
9. Tomatoes.
10. Pepper.
11. Cabbage (cauliflower, broccoli).
12. Cucumbers.
13. Champignon.
14. Sweet and sour apples.
15. Natural juices from permitted fruits and vegetables, preferably apple and orange (no more than 200 ml per day).
16. Any teas, berry fruit drinks, respectively, without sugar.

In the protein diet menu for 7 days, it is additionally allowed to include kiwi, grapefruit. They are high in antioxidants and vitamins that will help support the body during the seven-day restriction.

Prohibited foods of the protein diet

1. Any fatty dairy and meat products.
2. Bread and flour products.
3. Sugar in any form.
4. Butter.
5. Any confectionery.
6. Alcohol.
7. Sweet fruits (apricots, bananas, peaches, pears, grapes, plums, pineapples).
8. Canned food and semi-finished products.
9. Starchy vegetables (potatoes, corn).

Three days before you "go" on a protein diet, you should make the menu less high-calorie and cleanse the intestines. You can combine products at your discretion.

It is allowed to combine products on the protein diet menu at your discretion and taste. There are several diet options.

Protein diet - menu for 7 days

Monday
Breakfast: a cup of not sweet tea.
Lunch: 100 g of boiled lean beef.
Dinner: 150 g of steamed fish, 100 g of boiled rice.
Afternoon snack:½ apple.
Dinner: cabbage salad with green peas and onions (150 g).
Before bedtime:

Tuesday
Breakfast: 200 ml of skim milk or kefir.
Lunch: a portion (200 g) of rice porridge in water.
Dinner: baked beef (150 g).
Afternoon snack: a serving of vegetable salad (200 g) or an apple.
Dinner: 200 g of vegetable salad.
Before bedtime: a glass of freshly squeezed apple juice.

Wednesday
Breakfast: a cup of not sweet tea.
Lunch: 1 boiled egg, 2 croutons.
Dinner: 100 g of boiled rice and non-fatty beef.
Afternoon snack: a large apple or 2 kiwis.
Dinner: 100 g of steamed fish and boiled rice.
Before bedtime: a glass of freshly squeezed orange juice.

Thursday
Breakfast: a cup of tea without sugar.
Lunch: fat-free curd (100 g).
Dinner: boiled chicken breast (150 g), salad with fresh vegetables and herbs with olive oil.
Afternoon snack: a portion of boiled rice (100 g), ½ an apple.
Dinner: 200 g tomato salad with a little olive oil.
Before bedtime: A glass of tomato juice.

Friday
Breakfast: a cup of tea without sugar.
Lunch: a piece of boiled beef or chicken breast (100 g).
Dinner: serving of vegetable soup.
Afternoon snack: boiled rice (150 g).
Dinner: 100 g of boiled veal, vegetable salad.
Before bedtime: a glass of apple or orange juice.

Saturday
Breakfast: a cup of tea without sugar.
Lunch: 70 g of boiled chicken meat and croutons.
Dinner: 150 g of vegetable salad and 100 g of boiled rice.
Afternoon snack: salad from fresh cabbage and green peas (100 g).
Dinner: 200 g of boiled lamb or chicken.
Before bedtime: a glass of kefir or tea.

Sunday
Breakfast: 200 ml of milk, 1 crouton.
Lunch: a serving of carrot salad (100 g).
Dinner: boiled or baked fish (150 g), 2 baked or cooked "in their uniforms" potatoes.
Afternoon snack: vegetable salad with the addition of a small amount of olive oil.
Dinner: 100 g of young lamb.
Before bedtime: a glass of kefir.

Drinking water should not be forgotten between meals.

Strict version of the protein diet for 7 days

With this option, only white chicken meat, lean red meat, low-fat fish, seafood, low-fat or one percent kefir, cottage cheese are allowed during the week. No vegetables and fruits, carbohydrates or fats. There are only three meals, the volume of portions can be adjusted independently, the total calorie content of the daily diet should be within 1000 kcal. This diet option is a strong stress for the body, therefore, during this time it is recommended to take vitamin complexes, it is desirable that they be prescribed by a specialist. If during such a diet, the state of health worsens, weakness appears, you can limit yourself to 4 days of the diet.

Sample menu for a week

Monday
Breakfast: low-fat cottage cheese.
Dinner: turkey meat.
Dinner: a portion of seafood, a glass of kefir.

Tuesday
Breakfast: 2 boiled eggs, a slice of cheese.
Dinner: boiled chicken breast.
Dinner: stewed fish.

Wednesday
Breakfast: low-fat cottage cheese.
Dinner: baked or boiled veal.
Dinner: seafood cocktail.

Thursday
Breakfast: natural yogurt without sugar.
Dinner: boiled red meat.
Dinner: seafood.

Friday
Breakfast: 2 eggs, cheese.
Dinner: stewed chicken liver.
Dinner: Steamed fish.

Saturday
Breakfast: cottage cheese, cheese.
Dinner: poultry meat.
Dinner: seafood, a glass of kefir.

Sunday
Breakfast: egg, kefir or yogurt.
Dinner: boiled meat.
Dinner: steamed fish, natural yogurt.

Contraindications to a protein diet

1. Disruption of the kidneys and liver.
2. Diseases of the heart and various violations of its work.
3. Pregnancy and lactation.
4. Diseases of the joints.
5. Diseases of the digestive system (colitis, chronic pancreatitis, etc.).
6. Advanced age due to the high risk of blood clots.

Exiting a protein diet

It is very important to maintain the achieved weight loss effect. If you follow the correct diet after the diet, weight gain does not occur. New foods should be introduced into your diet gradually, keeping in mind the serving sizes. It is advisable to significantly limit the consumption of sweet and starchy foods, giving preference to vegetables, fruits, meat, cereals, dairy products.

You can repeat the protein diet in a month.

To lose a couple of extra pounds, you must adhere to a special diet. But this takes a lot of time. Therefore, not all people are happy with this. One of the most popular is considered a protein diet for 5 days. It allows you to lose a few extra pounds, while avoiding the feeling of hunger and weakness.

This type of diet is considered strict, because there are almost no fats and carbohydrates in the diet. The whole principle is based on the consumption of food, which contains a large amount of protein.

If you strictly follow this technique, then there is no accumulation of fatty deposits. When the body does not receive certain foods, it begins to use internal reserves. Due to this, the process of losing weight occurs.

The main way is that the feeling of hunger does not manifest itself at all. This is due to the fact that food is absorbed by the body for a long time and hard.

Diluting proteins with other microelements is prohibited. But so that the menu does not seem monotonous, the products are served in different proportions and forms.

The Express Protein Diet is suitable for those people who lead a sedentary lifestyle. It helps to quickly bounce back after long holidays and make the body slim.

If we talk about the principles of nutrition, then you should adhere to some rules:

1. After sleeping in the morning, eat 2 tablespoons of bran and drink a glass of water. This will help prevent intestinal upset.
2. Observe. Eat small meals often. Helps prevent hunger and go through the diet faster.
3. Eliminate alcoholic and carbonated drinks from the menu.
4. The last time you can eat 3 hours before going to bed. Sleep should be at least 8-9 hours so that the body has time to rest and gain strength.
5. Drink plenty of fluids. At least 2 liters should be taken per day. Sugar-free green tea, still water, herbal teas are suitable as drinks.

Set yourself up psychologically. Set an ultimate goal and achieve it. But do not overdo it and do not be discouraged if something goes wrong.

Pros and cons of protein nutrition

If you follow a 5-day diet, you do not need serious volitional expenditures. It consists in disciplining a person in the field of nutrition for a short time.

This type of nutrition will be especially effective with the regular performance of special physical exercises. This will help to shorten the recovery phase between the training process.

There are also a number of disadvantages in the form of:

• long breaks between meals;
• lack of carbohydrates, fats and other nutrients;
• compliance with physical activity;
• exacerbation of chronic diseases.

If you eat according to this principle, then the body will feel unwell. It will be difficult for the muscles to recover from physical exertion, since. And also it will adversely affect mental performance due to lack of glucose.

Menu for 5 days

If a person has set a goal to lose from 2 to 5 extra pounds in a few days, then it is necessary to draw up a diet in advance.

The protein diet menu for 5 days may look like this.

Between meals, you must drink one glass of still and purified water.

What you can and cannot eat on a diet

Completely excludes the use of fats and carbohydrates. But so that the patient does not have problems with the digestive system, it is necessary to include fiber and dairy products in the diet. Such food helps to avoid dehydration, prevent the development of constipation and other intestinal problems.

The list of permitted foods includes:

• meat and fish from low-fat varieties in the form of beef, veal, chicken breast, turkey, rabbit, cod, pollock, trout;
• seafood;
• offal in the form of liver, hearts, stomachs;
• fermented milk products with a low percentage of fat;
• boiled eggs and steamed omelet;
• cereals in the form of rice, buckwheat, oatmeal;
• vegetables in the form of cucumbers, cabbage, broccoli, tomatoes;
• greens;
• fruits in the form of apples, kiwi, citrus fruits;
• berries;
• tea and coffee drink without sugar. You can add honey;
• wholemeal bread.

These products can be used to prepare various dishes and combine with each other. Food should be boiled, stewed, steamed or baked. Frying is prohibited, as such food is considered heavy.

Allocate a list of prohibited products in the form:

• canned food;
• semi-finished products;
• sweet and flour products;
• white and black bread;
• sugar and sweeteners;
• store juices;
• carbonated drinks;
• vegetables with sugar and starch in the form of potatoes, beets.

For food. Spices and herbs are limited. They can be added just a little to add flavor.

Diet contraindications and side effects

Protein foods are suitable for people who have excess weight or want to make their figure slimmer in a few days. The diet is designed for only 5 days, and there is also an option. If you adhere to the principles of nutrition for a longer time, then the development of side symptoms in the form of:

• dizziness;
• loss of consciousness;
• depletion of the body;
• lack of important vitamins and minerals;
• water imbalance;
• disability;
• impaired renal function;
• disorders of the digestive tract.

Not all people can adhere to this type of diet. There are a number of contraindications in the form of:

• period of gestation and breastfeeding;
• liver failure;
• kidney disease;
• children, adolescents and old age;
• the presence of diseases in a chronic form;
• joint diseases;
• arrhythmias.