Protein diet to lose weight: the week's menu includes several foods with a higher protein content, which can lead to the malfunction of some organs, reach the immune system and present several contraindications. Nutritionists recommend using this method to lose extra pounds or gain muscle mass only for healthy people and no more than once a year.
A severe blow to the body requires recovery for many months, but it gives serious results and is suitable for those who cannot refuse fish and meat dishes. It is strictly forbidden to eat foods that contain sugar in this type of diet, which can cause significant discomfort for candy lovers and affect brain activity. About the existing varieties, positive and negative points, menus and information are provided in the text below.
The effect of proteins on the human body
Protein, being necessary for the normal development and functioning of the human body, in excess is harmful, as well as in deficiency. Let's try together to understand this complex mechanism and discover all the pros and cons of the predominance of proteins in the diet for muscle mass and fat.
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. It follows that it can only be obtained from the outside - by eating it from the inside with food. Scheme of this type of connection:
- Ingestion with food.
- Destruction of the digestive system in amino acids.
- Synthesis of proteins and enzymatic substances from decomposition products.
Thus, the lack of proteins contributes to:
- stunted growth and development;
- deficiency of enzyme substances for digestion;
- anemia;
- decrease in defensive capacity; dystrophy
- ;
- decreased muscle mass.
Since the essence of the protein diet is the increase in the amount of protein consumed, it must be said about the effect of its excess, which leads to:
- creating excessive stress on the kidneys;
- increased likelihood of cardiovascular disease;
- weakening of the bones due to loss of calcium (excreted from the body in the urine) and osteoporosis;
- impaired metabolism;
- gastritis;
- constipation and other disorders of the gastrointestinal tract;
- headaches.
The risk of developing diseases increases if the recommendations are not followed: drinking little water, lack of physical activity, non-compliance with contraindications, etc.
Protein diet: how it works
The principle is as follows:
- increased protein intake;
- cut the carbs to a minimum.
Ingested with food, protein compounds that the body has not processed become:
- glucose
- ;
- fat.
This diet acts as an express tool for the loss of excess adipose tissue. Protein foods take a long time to digest, so there is no feeling of hunger. To decrease the load on the organs, a large amount of water must be taken inside, which increases in the hot 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 to avoid harm.
Pros of a protein diet
This nutritional system supposes a rapid loss of pounds without the desire to eat. Other positive aspects:
- long saturation;
- variety in the diet;
- the calories of the food consumed are not limited;
- security of results for a long period, 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 has disadvantages in the form:
- unbalanced diet;
- significant load on the organs;
- loss of minerals (excreted in the urine);
- lack of vitamins, minerals and nutrients;
- refusal of sweet and floury products (creates discomfort for lovers);
- Mandatory physical activity is necessary - without it, the body will be harmed.
Due to its deficiencies, the program has a number of contraindications:
- period of pregnancy;
- children's age;
- age over sixty years (possible thrombosis);
- kidney and liver diseases; gallstone disease
- ;
- diseases or abnormalities in the functioning of the gastrointestinal tract;
- oncological diseases;
- presence of neoplasms.
Eating large amounts of protein in some cases can be fatal, so you should first consult a nutritionist or therapist for contraindications.
Rules
Recommendations:
- mandatory physical activity in the form of a set of exercises;
- you must burn more calories per day than you consume (the difference should be equal to three hundred kilocalories);
- get small portions, but often;
- consumption of metabolic stimulants and natural fat burners (coffee, green tea);
- calculating the minimum amount of proteins - forty grams / day - and the maximum - 140 grams / day;
- additional use of vitamin and mineral complexes.
In the early days, weight loss occurs due to fluid loss, possibly weight gain due to the growth of muscle mass. The weight loss program is unbalanced, promotes the loss of minerals and requires the mandatory introduction of multivitamins. The measure will prevent depletion and its consequences in the form of brittle nails, excessive loss of hair, etc.
Types of protein diets
This type of food combines a series of diets that were developed by different nutritionists, the difference is in duration and rules:
- according to Dukan(in stages, has a number of requirements, calorie counting is not necessary, you need to consume a reduced amount of salt and avoid thirst);
- by Malysheva(lasts twenty-eight days, is not hungry, needs to eat five times, needs to count calories, needs to eat simple carbohydrates);
- Kremlin visualization(assumes 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 - egg and cottage cheese, calorie counting required).
The positive and negative aspects of each type are shown in the table:
| Title | Suitable for | Pros | Cons |
| Ducan | All | You don't have to count calories and limit your diet | Contraindicated in diseases of the central nervous system |
| Malysheva | Those who want to improve health and lose weight for a long time | Long-lasting results, simplicity, without overeating | Weight loss occurs slowly, low metabolic rate, contraindicated in children, adolescents, pregnant women, heavy physical work and the presence of chronic diseases |
| Kremlin | Overweight people | Significant weight loss, maintaining psychological comfort | Reduced mental activity, not suitable for candy 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 | Self-selection of the menu, simple rules, without age restrictions | Requires more eggs, leading to increased cholesterol |
The Ducan Diet focuses on reducing carbohydrates in the early stages. To improve the functioning of the digestive system, the diet is supplemented with bran. In subsequent stages, the body continues to lose weight, but foods containing carbohydrates start to return to the menu again.
The Malysheva program takes on a long-term weight loss system, which leads to long-term results. Basic principles: drink at least two liters or ten glasses of water a day, avoiding sugar and salt, overeating is not allowed.
The Atkins system combines the following requirements:
- the amount of meat, fish must be equivalent to vegetables, fruits;
- reduced volume of carbohydrates;
- 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 food products that can be consumed as part of a protein diet:
- high protein content;
- low concentration of fatty component.
Only materials that meet these requirements can serve as ingredients for preparing the daily menu. The list includes (name / example):
- lean poultry / chicken, turkey; rabbit meat;
- lean meat;
- offal / liver (contains vitamins and minerals in the chemical composition);
- lean fish / tilapia; salad
- ;
- coriander;
- dill;
- vegetables / cucumber, tomato, onion, zucchini;
- chicken egg or quail egg white;
- fruits and juices / apple, citrus fruits;
- porridge made from rice, buckwheat, oats (no more than one hundred and sixty grams / day); bread
- (maximum sixty grams / day); tea
- ;
- natural coffee;
- mineral water without gas;
- low-fat dairy products of natural origin in the classic version / milk, kefir, yogurt, cottage cheese;
- spices / black pepper, red;
- sauces / soy etc.
Perhaps the use of apple cider vinegar, seafood, tofu cheese, lean cheese.
Nutritional value is not an indicator for determining the suitability of a component; focus on the amount of carbohydrates and fat components. When calculating the amount of protein, the food packaging data provided by the manufacturers should be used as sources of information.
Prohibited products
The following checklist can help determine the suitability of food, which includes:
- pork, fish with a high percentage of fat;
- folder;
- bakery products;
- all types of cereals, except those specified in the allowed list;
- fruit crops (only apples and citrus are allowed) (bananas are not recommended); potatoes
- (high starch content);
- corn;
- carrots (contains sugar);
- beet (contains sugar);
- fructose;
- sugar and sweeteners;
- juices (except allowed);
- products containing sugar;
- drinks with added sugar;
- carbonated water (mineral and other types of drinks);
- mayonnaise;
- ketchups;
- any sauce that contains a high percentage of fat.
Protein drinks
The daily diet should be at least 1, 2 and no more than 1, 6 grams of protein for the normal functioning of the body. You can also provide the standard by drinking drinks with a higher content of this component during the day. There are three drink options:
- powdered protein shakes;
- homemade cocktails;
- milk, fermented dairy products, juices separately.
Powdered protein shakes are concentrated mixes with minimal or no fat and carbohydrate components. A distinguishing feature is the ease of assimilation.
You can make a protein-rich drink by mixing the simple foods you will find in the kitchen in a blender. The table shows the possible variations:
| Title | Components | Volume, grams / quantity, pieces | Kcal / gram of protein |
| With a 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 |
| Fruits | Curd 0% Milk Peach Darling |
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 berry | Oat flakes Milk Frozen berries Darling Greek yogurt Ice |
45 230 80 Three tablespoons 100 One or two dice |
557/23 |
The drinks listed in the table are rich in protein, not all are suitable for diets - when choosing, you must follow the list of prohibited foods for a given diet.
7-day protein diet menu
When composing the menu of the day, the manufacturer's data on the composition of the product must be taken into account, general data are included in thelist (name / calories / proteins / fat / carbohydrates):
- chicken fillet / 110/23, 1/1, 2 / -;
- Filet Ideyka / 84/19, 2/0, 7 / -; rabbit meat / 173/33 / 3, 5 / -; meat / 250/26/15 / -;
- flounder / 83/16, 5/1, 8 / -;
- hake fish meat / 86 / 16. 6 / 2. 2 / -;
- cod / 78/17, 7/0, 7 / -;
- one percent kefir / 40 / 2. 8 / 1. 0 / 4. 0;
- 1% milk / 41/3, 3/1, 0/4, 8;
- one percent yogurt / 40 / 3. 0 / 1. 0 / 4. 1;
- one percent cottage cheese / 79 / 16. 3 / 1. 0 / 1. 3; chicken liver / 136/19, 1/6, 3/6, 6;
- bovine liver / 125 / 20. 0 / 3. 1 / 4. 0.
Usage recommendations are provided in the table:
| Product / Group / Period | Reception hours |
| Breakfast | At most three hours (countdown upon waking) |
| Dinner | At least three hours of sleep |
| Complex carbohydrates | Small portions in the morning - no later than 14h |
| Apples (no more than two) or citrus fruits | Before lunch |
| Combination of proteins with starchless vegetables (tomatoes, cucumbers, celery) | After 2pm |
When eating a daily diet, these rules must be followed.No more than thirty grams of vegetable fats are permitted in the form of flaxseed oil.
The simplest protein diet
The foods in this program are consumed five times, basically, according to the recommendations above. The menu is shown in the table below:
| Days | Breakfast | Snack | Lunch | Snack | Dinner |
| 1 | Curd | Fruit / apple | Brown bread / chicken fillet | Natural Yogurt | Steamed fish / vegetable salad |
| 2 | Tea | Orange | Cooked meat / vegetables | Kefir | Roasted fish |
| 3 | Tea / Three Chicken Eggs | Apple | Turkey fillet cooked with rice | Curd | Cooked meat / vegetable salad (cabbage) |
| 4 | Oat cookies, two pieces / kefir | Grapefruit | Cooked chicken / asparagus | Kefir | Cooked fish / vegetables |
| 5 | Curd with tea | Apple | Baked fish / brown bread | Yogurt | Cooked meat / vegetables |
| 6 | Tea / two squirrels | Citrus | Beans / vegetables | Kefir | Cooked fish / vegetables |
| 7 | Curd with tea | Apple | Cooked meat / vegetable soup / bread | Curd | Cooked meat / fresh vegetables |
Ducan's diet
User results range from one to four pounds lost in seven days. An example menu is shown in the table:
| Days | Breakfast | Lunch | Snack | Dinner |
| 1 | Protein omelet Salmon with light salt Coffee |
Chicken cutlets Kefir |
Curd Yogurt |
Seafood dish (soup, cocktail) |
| 2 | Cottage cheese casserole Tea (herbal, green, black) |
Veal Meatballs / Vegetable Salad | Kefir + bran | Vegetable stew with chicken dish |
| 3 | Baked cheesecakes with sour cream Coffee |
Fish soup or fish soup | Apple, Citrus or Kiwi | Roast meat and vegetable dish |
| 4 | Curd Kefir |
Solyanka meat | Lightly salted salmon and vegetables sandwich | Roll with meat and vegetables |
| 5 | Chicken fillet Apple Tea |
Baked fish / brown bread | Pancake with cottage cheese and bran | Chicken cutlets / vegetable salad |
| 6 | Boiled chicken egg Lightly salted salmon Coffee |
Bean Stew / Vegetable Salad | Cheesecakes Herbal tea |
Steamed fish steak / coleslaw |
| 7 | Fried eggs with added meat Coffee |
Meat soup with vegetables | Apple, Citrus or Kiwi Cheese |
Roasted fish / vegetables Red Wine |
Diet with protein and carbohydrates for weight loss
A sample menu for a week within this food system is shown in the table:
| Days | Breakfast | Snack | Lunch | Snack | Dinner |
| 1 | Cottage cheese + dried fruits Coffee + cream |
Apple / one | Lentil and chicken soup | Tea + jam | Curry |
| 2 | Protein omelet 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 + fruit + honey | Garnet / one | Soup with potatoes and sour cream | Dates / handful | Buckwheat / salad with honey and cabbage |
| 5 | Cottage cheese + honey casserole Tea + jam |
Banana | Fish and Shrimp Soup | Yogurt | Protein and Carbohydrate Salad |
| 6 | Boiled proteins / two pieces Herbal tea |
Tangerines / two | Oriental soup (with eggs and pink salmon) | Curdled milk | Kebab (turkey + vegetables) |
| 7 | Rice porridge Cookies Coffee + sugar |
Banana | Minestrone | Cooking | Dumplings (potatoes and cabbage) |
Protein diet for women
The recommendations are given in the table (numbers correspond to parts and grams):
| Days | Breakfast | Snack | Lunch | Snack | Dinner |
| 1 | Curd / 200 Coffee |
Apples / 1 | Roasted chicken fillet / 100 Black bread |
Yogurt | Fish Vegetable salad |
| 2 | Yogurt | Orange / 1 | Meat + vegetables | Kefir | Fish + vegetables |
| 3 | Boiled eggs Tea |
Grapefruit / 1 | Chicken fillet + brown rice | Yogurt | Roasted meat Vegetable salad |
| 4 | Kefir Oat cookies / 3 |
Banana / 1 | Turkey fillet | Ryazhenka | Roasted fish Vegetable salad |
| 5 | Curd / 200 | Apple / 1 | Roasted meat Black bread |
Kefir | Roasted fish Vegetable salad |
| 6 | Omelet | Garnet / 1 | Roasted chicken fillet Vegetable salad |
Yogurt | Roasted fish + vegetables |
| 7 | Curd / 200 | Tangerines / 2 | Cooked meat Black bread |
Kefir | Roasted fish + broccoli |
Duration of protein diet
The classical variation assumes three types of duration in days:
The maximum number of days is fourteen. The meaning presupposes the presence of physical activity, with a passive lifestyle, this type of food can lead to impaired renal function. To reduce the load on Organs internal organs, it is necessary to consume large amounts of liquid. Exceeding the recommended duration can cause:
- increased fatigue;
- decreased mental alertness;
- headaches; urolithiasis;
- fragility, lack of shine of hair, nail plates;
- increased dryness of the epidermis;
- renal edema.
The reason for the damage in the form of the side effects presented with long adherence to the requirements of the protein system is the imbalance, creating a burden on the body. Despite the indisputable benefits of proteins for the body, its predominance in food can be harmful to health. At the end of the recommended deadlines, you should gradually abandon this program and not repeat it throughout the year.
Protein diet recipes for weight loss
Omelet
You can cook in a steamer, microwave or multicooker.
Prepare the components and add to the bowl:
- raw chicken eggs / four pieces;
- milk / half a glass.
Cooking instructions:
- Beat the ingredients with an electric mixer.
- Dip into the vaporizer container.
- Cook under normal conditions for twenty minutes.
Roasted comrade 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 / single piece.
Cooking instructions:
- Wash the steak, drizzle with the juice, add spices.
- Marinate for twenty minutes.
- Cut the tomato into slices.
- Place the vegetable.
- Brush the steak with yogurt.
- Place the cheese.
- Place in a preheated oven at 180 degrees Celsius.
- Bake for thirty minutes.
How to get out of the diet
The weight lost is given to the body by stress, but after the period suggested by the weight loss or maintenance program, the transition to a normal diet should be gradual. This requirement is basic and the time taken to maintain the value achieved on the scales depends on compliance. If, the next day, you suddenly start using most of the banned products, the stock will be loaded not only with a return to its original form, but also with a large set.
Basic output principles:
- exclusion of the sugar component of drinks (tea, coffee);
- consumption of minimal amounts of flour and sweet products;
- do not eat very fatty foods;
- a sip of water on an empty stomach;
- low fat oats or cottage cheese for breakfast;
- lunch - low-fat soup, fish or roasted meat (not fried);
- refrain from potatoes (contains starch);
- small portions at least three and no more than five times a day.
Familiar dietary ingredients should be added slowly to the daily menus. Relaxing exercises and procedures increase the effect.
Exit
- A protein-rich diet can lead to malfunction of the kidneys and other organs due to stress in the body. The food system is contraindicated in a number of diseases, so you must first consult a nutritionist or therapist for contraindications.
- Eating protein-rich foods and excluding carbohydrates from the diet requires mandatory physical activity. Only in combination with exercise is it possible to obtain the best results.
- You shouldn't be happy with the first few pounds lost - these are not fats, but water that comes out of the body.
- In some cases, it is not possible to lose, but to accumulate fats in the body, deterioration of the nail structure, loss of hair strands. The immune system is also stressed - the diet must be enriched with vitamins consumed internally.
- It is necessary to leave the diet without problems - excessive consumption of foods rich in carbohydrates will not only lead to the restoration of lost pounds, but also to gain more.