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Protein diet for fast weight loss - 7 kg in 7 days

principles of adherence to a protein diet for weight loss

The weekly protein diet, called the protein diet, is one of the main methods of many diets leading to weight loss. The principle of protein nutrition is similar to many weight loss systems, but today we will talk about the so-called system "minus 6-7 kg in 7 days", in which you need to consume the maximum amount of protein (protein) and a minimum of carbohydrates and fats in the diet.

The diet completely excludes all foods high in carbohydrates and severely limits the amount of fat and comes with three menu options: for a week, 14 days (the simplest) and for 4 weeks. Efficiency and average calorie content are completely identical, the only difference is the duration.

The essence of the protein diet

This is the simplest and most important effective technique that helps a person lose weight. The main thing to remember is that this is a simple protein diet for very fast weight loss, whose menu can not contain sweeteners, including sugar and honey.

  • Eat only foods high in protein;
  • Complete abstinence from foods rich in carbohydrates (sugar, potatoes, pasta of various kinds, products made from their dough);
  • Refusal of products that are pure fats (animal fats, mayonnaise);
  • Ability to eat fruits, fish, vegetables, eggs, vegetable oil, salads, dairy products (without fat) without any restrictions;
  • Limit carbohydrate foods;
  • And the last thing you need to know: the most effective protein diet for weight loss requires physical activity. This is explained by the fact that the body, receiving an increased amount of protein (protein), always directs it to muscle growth.

Authorized protein products

There are more than 70 foods on the protein diet, so reading this section will show you how varied it is like no other diet:

  • Lean, dietary meat. For example, from beef, beef, horse meat you can cook cutlets or chops, stew a rabbit;
  • Eat offal: beef liver, poultry, beef tongue, lamb, veal front;
  • There are no restrictions on the type of fish, it can be either oily, frozen, dried or smoked, canned, crabs;
  • Seafood of all kinds;
  • Poultry other than duck, goose. Please note that you cannot eat the skin;
  • Low fat ham of all varieties;
  • Chicken and quail eggs: you can fry eggs, scrambled eggs, cook in any way;
  • Dairy products in unlimited variety, but without fat;
  • One and a half liters of liquid for one day in the form of: tea, coffee, herbal infusion, diet drinks, water;
  • Vegetable proteins - tofu, seitan;
  • oat bran;
  • Drying of apples, pears;
  • Sweetener in any quantity;
    • skimmed milk powder;
  • Balsamic or wine vinegar;
  • Salty soy sauce;
  • Adjika, tomato sauce, tomatoes in their own juice;
  • Cumin, garlic, herbs, onions;
  • Spices for seasoning dishes;
  • gherkins;
  • Moderate amount of salt;
  • Lemon and its juice in dishes;
  • Mustard, ginger, yeast;
  • chewing gum without sugar;
  • Vanilla, agar-agar, vaseline oil;
  • lollipops without sugar.

Protein drinks

The diet allows you to drink tea, coffee without sugar, herbal teas and infusions, water (simple and mineral). All fruit juices and sweet drinks are prohibited. Tomato juice or celery juice with the addition of apple is good for the body. First of all, watch the carbohydrate content: there should be a few of them.

We say a resounding "no" to alcohol, insuring the liver, kidneys and stomach. In addition, alcohol prevents such an enzyme from working as pepsin, which is responsible for breaking down animal protein. Therefore, instead of losing weight, you gain weight and most likely develop stomach problems.

Highly forbidden foods with a protein diet

  • Sweets: pastries, chocolates, cakes, pastries, ice cream, sweet fruits and prepared fruit juices;
  • Flour: bread, pasta, pastries;
  • Potatoes (in any form);
  • sausages, sausages;
  • Fast food and convenient foods;
  • Butter and other fats;
  • Alcohol;
  • porridge;
  • Salt as it retains fluid in the body.

List of animal protein products

Chicken, turkey and rabbit are allowed during the protein diet, but pork and lamb are prohibited. It is better to choose milk without fat or with a minimum percentage of fat.

List of animal protein products:

  • Sturgeon caviar;
  • Lamb;
  • Shrimp, crabs, crabs;
  • Cheese;
  • Salmon, beluga, tuna, sardines;
  • beef;
  • Chicken, chicken;
  • rabbit, rabbit;
  • pork;
  • Chicken and quail eggs;
  • Milk and fermented milk products;
  • Duck, goose;
  • Chicken stomachs;
  • veal tongue;
  • Liver.

List of plant protein products

  • soy;
  • Green beans and red beans;
    • Peanuts;
  • Lentils;
  • Buckwheat;
  • Gris;
  • Sunflower, flax and pumpkin seeds;
  • Millet;
  • Almonds;
  • Peas, chickpeas;
  • Pistachio;
  • Hazelnut;
  • Walnuts and Brazil nuts;
  • Bread and bakery products;
  • Mushrooms;
  • Apples and pears;
  • Fruit;
  • Millet;
  • Garlic;
  • Green peas and green vegetables;
  • Potatoes, onions, zucchini, carrots, Brussels sprouts, tomatoes and cucumbers;
  • Algae and algae;
  • Oranges and other citrus fruits;
  • Pineapples;
  • Pitted fruits - apricots, peaches, cherries, avocados;
  • tofu (bean curd);
  • Edam (young green beans);
    • Sesame;
  • Seitan (gluten free);
  • Spirulina (microalgae);
  • Dried apricots and prunes, dates;
  • papaya and kiwi;
  • Soy milk.

Contraindications. Who should not lose weight with a fast protein diet

It is better to refuse a high-protein diet for people with the following diseases:

  • With severe kidney disease, which is not allowed to increase the load of the latter;
  • With liver problems, with cholelithiasis of a certain nature;
  • With severe gastrointestinal diseases;
  • With oncological neoplasms;
  • With severe heart disease;
  • Women during pregnancy; the development of a special diet is possible, but only by a specialist.

Protein diet for a week - weight loss menu

Another advantage of the seven-day protein diet for very fast weight loss is that you can make the menu at your discretion. There are no strict rules here. This option is just an example. Eating meat and losing weight seems amazing, but it is possible.

Monday

  1. Breakfast: coffee, two eggs;
  2. Second breakfast: 200 g buckwheat porridge;
  3. Lunch: 150 g of boiled meat;
  4. Afternoon snack: 250 g vegetable salad;
  5. Dinner: steamed fish 200 g;
  6. Before bed: a glass of kefir 1%.

Tuesday

  1. Breakfast: coffee, cottage cheese 100 g;
  2. Second breakfast: 250 g of fruit;
  3. Lunch: 200 g of boiled fish + tomato;
  4. Afternoon snack: 200 g of cabbage salad;
  5. Dinner: 200g chicken breast;
  6. Before bed: natural yogurt.

Wednesday

  1. Breakfast: tea, oval water oats;
  2. Lunch: grapefruit;
  3. Lunch: 250 g chicken livers with cream sauce;
  4. Afternoon snack: 200 g cucumber and tomato salad;
  5. Dinner: canned tuna in its own juice;
  6. Before bed: kefir or milk.

Thursday

  1. Breakfast: coffee, omelet of 2 eggs, a piece of cheese;
  2. Second breakfast: 200 g of fruit;
  3. Lunch: 250 g chicken livers with cream sauce;
  4. Afternoon snack: 150 g of rice stewed with vegetables;
  5. Dinner: 200 g steamed fish;
  6. Before bed: curdled milk.

Friday

  1. Breakfast: cottage cheese 100 g, tea;
  2. Second breakfast: 150 g of buckwheat porridge with dried fruits;
  3. Lunch: 200 g beef, 150 g vegetable salad;
  4. Snack: orange;
  5. Dinner: boiled seafood with lettuce;
  6. bedtime: herbal tea.

Saturday

  1. Breakfast: oatmeal in water, tea;
  2. Second breakfast: 200 g of fruit;
  3. Lunch: steamed fish steak 250 g;
  4. Afternoon snack: cottage cheese 100 g with dried fruit or berries;
  5. Dinner: 200 g chicken breast with 100 g raw vegetables;
  6. Before bed: kefir.

Sunday

  1. Breakfast: 100 g cottage cheese, coffee;
  2. Second breakfast: 150 g buckwheat porridge;
  3. Lunch: 200 g of stewed vegetables, 100 g of rice;
  4. Afternoon breakfast: fruit 250 g;
  5. Dinner: 200 g turkey fillet, lettuce;
  6. Before bed: natural yogurt.

The 7-day protein diet includes several protein products (fish, eggs, meat), which are recommended to be consumed in small amounts (usually 200 g per meal).

Since a protein diet for weight loss for a week puts a lot of strain on the kidneys, eat more vegetables. Eat at least 4 small meals a day. The last meal should be no later than 2 hours before bedtime.

Week 2:The daily menu is repeated, plus small amounts of complex carbohydrates are added.

Protein diet for 2 weeks - menu for 14 days

The menu for the 14-day diet is varied. It is dominated by protein-containing products, using carbohydrate ingredients with a reduced glycemic index.

1 week

Monday

  • Breakfast: black coffee without added sugar;
  • Lunch: three hard-boiled eggs, a salad of boiled cabbage, seasoned with vegetable oil (preferably olive oil), 200 g of tomato juice;
  • Dinner: fried or boiled fish.

Tuesday

  • Breakfast: unsweetened black coffee with one crouton;
  • Lunch: boiled or fried fish, vegetable salad with cabbage, seasoned with vegetable oil;
  • Dinner: 200 grams of boiled beef, 200 g of kefir.

Wednesday

  • Breakfast: unsweetened black coffee with one crouton;
  • Lunch: large vegetable marrow, fried in vegetable oil, apples;
  • Dinner: 2 hard-boiled eggs, 200 grams of boiled beef, fresh cabbage salad with vegetable oil.

Thursday

  • Breakfast: black coffee without sugar;
  • Lunch: one raw egg, boiled carrots 3 pcs. with vegetable oil, hard cheese - 15 g;
  • Dinner: fruit.

Friday

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

Saturday

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

Sunday

  • Breakfast: unsweetened tea - cup;
  • Lunch: 200 grams of boiled beef, fruit;
  • Dinner: Dinner menu from each day described earlier, except Wednesday.

Week 2

Monday

  • Breakfast: unsweetened tea;
  • Lunch: 200 grams of boiled beef, fruit;
  • Dinner: Dinner menu from each day described earlier, except Wednesday.

Tuesday

  • Breakfast: black coffee without sugar;
  • Lunch: 1/2 boiled chicken, salad of fresh carrots or cabbage, flavored with vegetable oil;
  • Dinner: boiled eggs - 2 pcs. , a glass of fresh carrots, finely chopped with vegetable oil.

Wednesday

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

Thursday

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

Friday

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

Saturday

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

Sunday

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

You can not stick to the same diet for more than 14 days, a repeat 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 6-7 kg or more. for a short time.

The benefits of a 14-day protein diet

  1. During the diet you will be able to do fitness or shaping workouts along with weight loss, and fast weight loss will not make you wait;
  2. Follow the basic recommendations so that your protein day gives maximum results and benefits: reduce your daily calorie intake to 1000-1200 kcal. Do not forget about the water regime: drink at least 2 liters of water that day;
  3. With a protein diet there is no feeling of hunger, protein food takes up to 4 hours, and breakfast on the menu is less than 3 hours (with 6 meals a day);
  4. Any manifestations of weakness, general fatigue, lethargy, dizziness will be minimal - compared to other diets;
    5. The 14-day protein diet is one of the simplest and easiest in terms of restrictions;
  5. The body improves in a complex way - the thighs become more elastic, the skin tightens and stimulates, sleep is normalized, cellulite is reduced, mood and performance are increased - due to additional loads of limited fat;
  6. The menu for the week with recipes includes a large amount of plant fiber, so interruptions in the work of the intestine are unlikely. The most effective protein diet for weight loss involves partial nutrition;
  7. The rate of weight loss in a protein diet is not the highest, but the results are different - if you follow a proper diet, weight gain will not happen for a long time;
  8. Exercise in the gym during the diet will only enhance the effect of weight loss, making you thin and graceful.

Disadvantages of a protein diet for 14 days

  1. The 14-day protein diet is not optimally balanced, although it is used in conjunction with fitness or shaping;
  2. Sudden spikes in blood pressure are possible;
  3. Six meals a day will not suit everyone;
  4. Training in gyms is assumed - which is not always possible;
  5. Re-application of this variant of the protein diet for 14 days is possible not earlier than one month;
  6. All chronic diseases during the diet can worsen;
  7. Vitamins, trace elements and minerals during the diet are not enough for the body and the negative effect is exacerbated only by additional loads. It is necessary to take multivitamin preparations or their complexes.

Protein diet - menu for 4 weeks

You may ask, what is the most effective protein diet for weight loss and what is its menu? We will tell you that everything is very individual. When choosing a protein diet, you should start from your own preferences.

First week (eat one half grapefruit / orange with boiled egg):

  • Monday:we have dinner with a choice of fruits, how much you eat (orange, apple, apricot, pear, melon); we have dinner with boiled beef;
  • Tuesday:Dinner on boiled skinless chicken; dinner with two eggs, vegetable salad; snack with kefir and toast;
  • Wednesday:hard cheese lunch, tomato, bread; dinner with boiled turkey;
  • Thursday:for lunch an unlimited amount of citrus fruits in one form; for dinner, boiled chicken fillet with bread;
  • Friday:lunch of two eggs with vegetables; boiled / fried fish dinner with vegetable salad; snack with one citrus;
  • Saturday:lunch with one type of fruit; dinner with boiled beef and vegetable salad;
  • Sunday:have dinner with boiled chicken with vegetables, you can eat tomato, grapefruit; and for dinner, boil vegetables.

Second week (breakfast is the same as in week 1):

  • Monday:For lunch, eat boiled beef with vegetable salad; in the evening eat a few boiled eggs and grapefruit;
  • Tuesday:lunch with boiled turkey meat and vegetable salad; dinner with eggs and orange;
  • Wednesday:boiled fish with fresh cucumbers for lunch; eggs with orange for dinner;
  • Thursday:during lunch eat eggs, low-fat hard cheese, cook vegetables; have two eggs for dinner;
  • Friday:fried fish for dinner; for dinner - boiled eggs 2 pieces;
  • Saturday:boiled chicken breasts for lunch, plus tomato and grapefruit; make a fruit salad for dinner;
  • Sunday:for lunch, grilled beef cutlet, tomato, grapefruit; for dinner - eat the same as for lunch.

The third week with a summary description for the whole day:

  • Monday:Eat fruit in the morning, not limited in quantity;
  • Tuesday:cooked vegetables are also available in unlimited quantities, only without potatoes;
  • Wednesday:Eat all day, alternating fruits with vegetables, make salads, eat like this, whole;
  • Thursday:steamed lean fish with cooked vegetables, add cabbage vitamin salad;
  • Friday:Boil or fry turkey, eat boiled with vegetables.
  • Saturday, Sunday:only fruits unlimited.

Fourth week listing specific products for each day:

  • Monday:200 grams of boiled chicken breast, the same amount of fresh cucumber, tomato, canned tuna without oil, a slice of bread, grapefruit;
  • Tuesday:fried beef (200 grams), the same amount of fresh cucumber, tomato, bread, apple or pear;
  • Wednesday:a piece of hard low-fat cheese, boiled vegetables, a few cucumbers and a few tomatoes, a loaf of bread, an orange;
  • Thursday:boil 200 grams of turkey, so fresh cucumber, tomatoes, bread, grapefruit, pear;
  • Friday:Boil two eggs, eat 3 tomatoes a day, vegetable salad, orange;
  • Saturday:boiled turkey breast, canned tuna, boiled vegetables, two cucumbers and two tomatoes, bread, apple;
  • Sunday:portion of low-calorie cottage cheese, cucumbers, tomatoes, two cups of kefir, grapefruit.

The main disadvantages of the protein diet

Like any other diet, along with the benefits, the protein diet has some obvious disadvantages:

  • Significant stress on the kidneys - as a result of eating a large amount of protein, the kidneys receive additional stress, there is a significant loss of fluid;
  • Metabolic imbalance in the body - due to some restrictions in the diet are missing certain substances, vitamins and minerals. In order to minimize the possible negative consequences of this, vitamin and mineral complexes should be taken during the diet;
  • Disorders of the gastrointestinal tract - can occur in some cases due to lack of the right amount of fiber, which are found in large quantities in cereals, vegetables, and with a protein diet they are virtually excluded from the diet;
  • Dehydration of the body - can occur due to the exclusion from the diet of vegetables and fruits that contain large amounts of fluid. Therefore, to avoid negative consequences, it is necessary to consume at least one and a half liters of fluid per day, better than mineral water without gases;
  • Protein diet is contraindicated for people with diseases of the gastrointestinal tract, cardiovascular system and kidneys, as well as for the elderly, as the high content of protein in the blood increases its clotting, which can cause the formation ofblood clots.

Tips for losing weight on a protein diet

  • We recommend drinking about a glass of water (plain or mineral) 10-15 minutes before meals to prevent dehydration. The total amount of fluid you drink should not be less than 1, 5 liters per day. For weight loss the menu with a protein diet is very effective, and the mechanism of its impact on the body has been fully studied and scientifically proven;
  • In order not to harm your health, you need to count calories: the number of calories per day should not be less than 1200;
  • Deviations from the diet are unacceptable, it is recommended to eat at the same time. Pay special attention to dinner time, it should not be too late;
  • Fix the menu (diet) in the chart or in the table, this will help you follow the diet plan exactly;
  • Diet is a diet, but do not reduce physical activity, remember that physical activity is a natural catalyst for fat burning;
  • When it is better to go on a diet - at work or on vacation - everyone decides depending on the nature of work, habits, willpower. Someone is more comfortable at work because it distracts him, he is constantly busy with something and this will help him escape from hunger and obsessive thoughts about food. Someone, on the contrary, needs a vacation or a vacation, because he can not afford to eat according to the scheme, he can not carry a thermos, food containers;
  • The most responsible, difficult days are 3-5 protein days, when the body in a panic begins to replenish the fat consumed at the expense of stored fat, but at the same time will actively ask you for extra food. At this point, the most important thing is not to succumb to his demands and not to eat what is not prescribed in the diet. Use all your willpower, remembering how beautiful and thin you will become.

Protein Recipes

The most common protein breakfast is eggs. They can be used to prepare many energizing meals for the whole day. Of the advantages, it can be noted that the recipes for a protein diet are very tasty. Here's a few examples.

Omelet in a bag

  • 3 eggs;
  • 100 ml. 1, 5% milk;
  • Salt, pepper, herbs - to taste;
  • Transparent plastic bag.

Beat the eggs and milk. Season to taste with spices and herbs. Pour the mixture into a bag and put it in boiling water for 5 minutes. Over time, remove the contents of the envelope and place it on a plate. Great fat-free breakfast is ready!

Chicken squid salad

  • Squid - 2 peeled carcasses;
  • chicken chicken breast without skin;
  • 2 eggs;
  • Natural yogurt - 2 tbsp. l . ;
  • Cheese - 50 g;
  • Greens, salt, pepper, lemon juice - to taste;
  • Cedar nuts for decoration.

Boil squid, chicken breast and eggs. Cut into cubes. Three cheeses. Grind the greens. We mix everything. Prepare a dressing of natural yogurt, herbs, lemon juice and pepper. Season the salad and garnish with pine nuts. Allow the salad to steep just before use.

For lunch and dinner, grilled beef or boiled beef, pork, chicken, turkey, fish or seafood are good choices.

Chicken in kefir

  • Chicken breasts - 1 pc;
  • Salt, pepper, garlic;
  • Kefir - half a liter.

Rub the chicken fillet with salt, pepper and chopped garlic, then fill it with kefir. Let marinate for at least 3 hours. Then bake in the oven for 25-35 minutes at 180 degrees.

Pork in soy sauce

  • Pork (without fatty parts) - 1 kg. ;
  • Soy sauce - ½ bowl;
  • Salt, pepper, seasoning for meat - 2 tsp.

Cut the pork into medium pieces, rub with spices, salt and pepper, fill with soy sauce and marinate for 2-3 hours. The pork can be baked in the oven or grilled until golden brown. The basis of protein diet recipes for weight loss are low-fat proteins and carbohydrates. Then we advise you to look at reviews of a protein diet for weight loss.

Protein diet is the generic name for a protein-based diet. The diet consists of meat, fish, cottage cheese, eggs. Vegetables with fruits are used, but in smaller quantities, the same goes for cereals, soups and other foods rich in carbohydrates - the main source of energy.