Protein diet for weight loss for a week, 14 days. Protein diet menu with recipes, weight loss reviews

The content of the article

• The essence and description of the protein diet
• List of foods that are part of a protein diet
• The main protein diet menu
• Menu for 7 days
• Menu for 14 days
• 4 weeks menu
• Other protein diet options and their sample menu
• Ducan Diet Menu
• Dr. Robert Atkins
• Protein Diet Recipes
• Reviews on the results of weight loss

The protein diet has gained a lot of fans, both among athletes, and among those who are easier to sit on a strict diet than to exercise. It has many advantages, for example, that on a protein diet, a person does not feel constant hunger, because the composition of this food includes meat, fish and other protein foods. Losing weight as a result of such a diet comes faster than everyone else because of the complete rejection of carbohydrate foods, which contributes to fat deposition.

The essence and description of the protein diet

Protein diet is a special way of eating, in which only protein foods are included in the diet menu. The bottom line is to minimize carbohydrate intake and give the body a little stress by constant consumption of high-protein foods. As a result, there is a lack of energy and old fat reserves are used in the metabolic process instead of energy material, the first days there is weight loss due to the fluid leaving it, and later due to adipose tissue on the muscles.

From the outside, everything is extremely simple, but when you come across a process of losing weight and maintaining your own willpower in your life, it becomes insanely difficult. No diet is easy, therefore, strict adherence to all rules and recommendations is extremely important, if you decide to use this diet for weight loss and expect tremendous results from it.

Benefits of a protein diet:

1. It is considered a highly effective diet program that allows you to lose about 10 kg in just one week..
2. Although the restrictions on the amount of food consumed are significant, hunger will not visit you until the next meal on schedule (protein products are processed much longer).
3. The diet is composed as varied as possible, so you will not have a catastrophic sense of prohibition and restrictions.
4. Fat folds that have been building up over the years – will not return to you after a protein diet.
5. It is one of the safest diets, only an important condition: strictly monitor the period of use (no more than two weeks), do not make long pauses between meals and follow all recommendations.

Disadvantages and limitations of the protein diet:

1. Due to the constant consumption of high-protein foods, a significant burden is on the kidneys.
2. Due to the imbalance in the intake of necessary substances, vitamins, minerals that are contained in carbohydrate foods, there is a risk of worsening overall well-being, health. Hair begins to fall out, nails break, a dull complexion, a person experiences a slight malaise, quickly gets tired. Therefore, after the end of the diet, it is important to drink the vitamin complex.
3. People with diseases of the gastrointestinal tract may have problems because food is harder to digest without fiber..

List of foods that are part of a protein diet

More than 70 foods are included in the menu of the protein diet program, therefore, after reading this section, you will see how diverse it is like no other diet:

1. Lean meat, diet. For example, from veal, beef, horse meat you can cook chops or patties, stew rabbit.
2. Eat offal: liver beef, poultry, calf tongue, lamb, front of beef.
3. There are no restrictions on the variety of fish; it can be either oily, frozen, dried, or smoked, canned, crab sticks.
4. All kinds of seafood.
5. Poultry, except duck, goose. Please note that you can not eat the skin.
6. Low fat ham of all varieties.
7. Chicken, quail eggs: you can fry fried eggs, scrambled eggs, cook in any way.
8. Dairy products in unlimited variety, but non-fat.
9. One and a half liters of liquid for one day in the form of: tea, coffee, herbal infusion, diet drinks, water.
10. Vegetable proteins – tofu, seitan.
11. Oatmeal bran.
12. Drying apples, pears.
13. Sweetener in any quantity.
14. Skimmed milk powder.
15. Balsamic or Wine Vinegar.
16. Salted soy sauce.
17. Adjika, tomato sauce, tomatoes in their own juice.
18. Caraway seeds, garlic, herbs, onions.
19. Spices for seasoning dishes.
20. Gherkins.
21. Moderate amount of salt.
22. Lemon and its juice in dishes.
23. Mustard, Ginger, Yeast.
24. Sugar-free chewing gum.
25. Vanilla, Agar Agar, Vaseline Oil.
26. Sugar Free Candy.

The main protein diet menu

When compiling your menu for this nutrition program, strictly adhere to the list of allowed diet products, try to choose and cook foods, carefully removing fat from them. The daily frequency of food should be at least 5-6 times and no later than two hours before bedtime. Drink more water without gas, give up drinking alcohol.

Weekly Protein Diet Menu (Essential Products)

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1. Chicken fillet 150-200 grams.
2. Low-fat fish 150-200 grams.
3. Seafood in an amount of 200-300 grams.
4. Beef / veal – 150-200 grams.
5. Fat-free cottage cheese 150-200 grams.
6. Up to five egg whites.

Recommendations:

• We observe the mode, scheduled by the hour;
• Until two in the afternoon, eat a small amount (5 tbsp. Tablespoons) of complex carbohydrates in boiled form: buckwheat, oatmeal, brown rice;
• It is permissible to eat a couple of unsweetened apples, citrus fruits;
• In the afternoon, it is recommended to use vegetables for a side dish: cucumber, tomato, cabbage, salad.

Menu for 7 days

The first day:

• For breakfast, boil 150 grams of beef and eat with one slice of whole grain bread, drink a cup of tea or coffee;
• Snack: one or two apples;
• Dine with boiled beef (150 grams) with vegetable salad (200 grams);
• Have a snack by drinking one glass of low-calorie kefir / yogurt;
• For dinner, boil fish (200 grams) and eat with vegetable salad.

Second day:

• Breakfast of cottage cheese (150 grams of low-fat), tea, coffee;
• Snack: one grapefruit;
• For lunch, stew beef with vegetables (150 grams);
• Snack from one glass of kefir with diet bread;
• For dinner, boil 200 grams of low-fat fish, eat with fresh vegetables.

Day Three:

• Breakfast boiled chicken (200 grams), coffee or tea;
• Lunch with one apple;
• Dine with boiled beans with vegetable salad (200 grams each);
• Yogurt, low fat with dietary cookies for a snack;
• For dinner, boiled beef (150 grams) with cabbage salad (150 grams).

Day four:

• For breakfast, drink one glass of diet kefir with diet biscuits;
• Have a bite of apple;
• For lunch, boiled chicken (200 grams), drink apple juice;
• Snack from one to two chicken yolks;
• For dinner, boiled fish (200 grams), fresh vegetables (150 grams)

Fifth day:

• Breakfast with boiled turkey pork (150 grams), eat one apple, tea or coffee;
• Have a glass of apple juice with diet biscuits;
• For lunch, boiled fish with a slice of bread;
• For a snack, a glass of low-yielding kefir;
• For dinner, boiled beef with salad.

Day Six:

• For breakfast, fat-free cottage cheese (150 grams), tea;
• Snack from one orange;
• Stew beans with vegetables for dinner;
• For a snack kefir;
• Supper fish with fresh vegetable salad.

Day Seven:

• Breakfast with a glass of skim milk and diet biscuits;
• Snack from one apple;
• Lunch with vegetable soup with a slice of maggie cube;
• Snack with cottage cheese (50 grams);
• For dinner, boiled beef with fresh salad.

Menu for 14 days

1. Breakfast: a cup of coffee. Lunch: tomato juice, salad with cabbage and vegetable oil. Dinner: boiled or fried fish.
2. Breakfast: one cracker with coffee. Lunch: boiled fish, vegetable salad with cabbage. Dinner: boiled beef with kefir.
3. Breakfast: see the second day. Lunch: stewed zucchini, apple. Dinner: boil beef and eat with two eggs boiled, cabbage salad.
4. Breakfast: coffee. Lunch: raw egg (protein), fresh carrot salad with butter, hard cheese. Dinner: kefir.
5. Breakfast: carrots with lemon juice. Lunch: fish, a glass of tomato. Dinner: kefir.
6. Breakfast: coffee. Lunch: salad with cabbage and carrots, boiled chicken breast. Dinner: boiled two eggs, carrots on a grater with butter.
7. Breakfast: tea. Lunch: boiled beef and grapefruit. Dinner: see day six.
8. Breakfast: tea. Lunch: boiled turkey, apple. Dinner: see the fifth day..
9. Like day six.
10. Like the fifth day.
11. Breakfast: coffee. Lunch: raw egg with boiled carrots, hard cheese. Dinner: kefir.
12. Like the third day.
13. Breakfast: coffee with crackers. Lunch: boiled fish with cabbage salad. Dinner: boiled beef and kefir.
14. Breakfast: coffee. Lunch: boiled eggs, salad with cabbage and tomato. Dinner: boiled or fried fish.

4 weeks menu

First week (breakfast with one half of grapefruit / orange with boiled egg

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• Mon: we have a choice of fruits to eat, how much to eat (orange, apple, apricot, pear, melon); we have dinner with boiled beef.
• Tue: dine with boiled chicken without peel; have dinner with two eggs, a vegetable salad; snack with kefir and toast.
• Wed: lunch of hard cheese, tomato, bread; boiled turkey dinner.
• Th.: For dinner, an unlimited number of citrus fruits in one form; for dinner boiled chicken fillet with bread.
• Fri .: lunch of two eggs with vegetables; boiled / fried fish dinner with vegetable salad; one citrus snack.
• Sat: lunch with fruits of one kind; dinner with boiled veal and vegetable salad.
• Su: eat chicken with boiled vegetables, you can eat tomato, grapefruit; boil vegetables for dinner.

The second week (breakfast is the same as at 1 week

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• Mon: at lunch, eat boiled veal with vegetable salad; eat a couple of boiled eggs and grapefruit in the evening.
• Tue: lunch with boiled turkey and vegetable salad; dinner with eggs and orange.
• Cf .: boiled fish with fresh cucumbers for dinner; eggs with orange for dinner.
• Th: at lunch eat eggs, fat-free hard cheese, boil vegetables; have two eggs.
• Fri .: fried fish for dinner; for dinner – boiled eggs 2 pieces.
• Sat: boiled chicken breast for lunch, plus tomato and grapefruit; prepare a fruit salad for dinner.
• Sun: at lunch, fried beef chop, tomato, grapefruit; for dinner – eat the same as for lunch.

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

• Mon: eat fruits in the morning, without limiting yourself in quantity.
• Tue: boiled vegetables are also offered in unlimited quantities, only without potatoes.
• Wed: eat all day, alternating fruits with vegetables, make salads, eat whole.
• Th .: steamed fish with boiled vegetables, add a cabbage vitamin salad.
• Fri .: boil turkey meat or fry, eat boiled with vegetables.
• Sat, Sun: only fruits unlimited.

Fourth week with a list of specific products for every day:

• Mon: 200 grams of boiled chicken breast, the same amount of fresh cucumber, tomato, canned tuna without oil, one slice of bread, grapefruit.
• W .: fried veal (200 grams), the same amount of fresh cucumber, tomato, bread, apple or pear.
• Compare: a piece of hard skim cheese, boiled vegetables, a couple of cucumbers and a couple of tomatoes, bread, orange.
• Th.: Boil 200 grams of turkey, cucumber as much fresh, tomatoes, bread, grapefruit, pear.
• Fri .: boil two eggs, eat 3 pieces of tomato per day, salad with vegetables, orange.
• Sat: boiled turkey breast, canned tuna, boiled vegetables, two cucumbers and tomatoes each, bread, apple.
• Sun .: a portion of low-calorie cottage cheese, cucumbers, tomatoes, two glasses of kefir, grapefruit.

Other protein diet options and their sample menu

Because the variety of nutrition in this dietary program is large, there are many varieties of diet and its menu. The products used are almost the same, just in some places the method of use, combination is different. The two most common diets from the protein category are the Ducane diet and the second is Dr. Atkins. Therefore, see further – the protein diet menu in an approximate version according to both methods.

Ducan Diet Menu

The Ducan diet is broken down according to the menu for various days: the attack stage, the cruise stage, the protein-vegetable day, the consolidation stage, the last – stabilization. View a sample Dukan protein diet menu using one day as an example – attack phase:

• For breakfast: fried eggs with two proteins, low-fat milk, with the addition of greens;
• Snack: one and a half tablespoons of oatmeal in bran;
• For lunch: boiled veal;
• Snack: boil shrimp or other seafood.
• For dinner: boiled lamb or veal.

Dr. Robert Atkins

This diet is divided into two main phases of two weeks each. In the first phase there is a gradual adaptation of the body to a strict diet, which is divided into two subphases, and in the second there is a direct rejection of all sweet, flour and other prohibited foods. See below an example of a dietary menu from Dr. Robert Atkins for phase one:

• For breakfast, cook egg omelette, eat slightly salted salmon, tea;
• For lunch, you can drink low-fat yogurt (a glass), oatmeal (a small portion);
• For lunch, cook boiled beef or chicken breast in the oven;
• By afternoon tea, choose a fish dish, possibly seafood;
• For dinner, cook salmon in a double boiler, low fat kefir.

Protein Diet Recipes

Almost all healthy products can be included in the menu, which means that there will be no problems with cooking delicious recipes, following a protein diet. Take any recipe that you find, the main thing is that the dish is non-greasy and without the use of prohibited foods. Below are some recipes that you can successfully apply in your diet weight loss program..

• Kefir based okroshka: boil chicken or veal, eggs. We add the remaining ingredients to these ingredients: pickled cucumbers, greens, fat-free kefir, mineral water, wine vinegar. Cut, mix in the correct proportion (can be adjusted: thicker due to kefir, less often due to mineral water). It turns out very tasty and healthy..
• Baked fish in the oven: take any sea fish fillet, process with spices (use Italian spices), sprinkle with a little lemon juice and put in the oven for literally 15-20 minutes. So that the fish does not dry out and does not burn, put foil on the mold in which you are going to bake, and sprinkle water on top. Another option is to bake in a special sleeve for baking.
• Fish cutlets in a sauce with basil: take the fillet of sea fish, separate from the bones, grind with a blender / meat grinder with onions, salt, add one egg. From the minced meat we make small patties, fry in a pan without oil (it is allowed to add a little water so that it does not stick to the bottom of the pan). For the sauce you will need: salt, low-fat yogurt, mustard, dry spices with basil. Mix, pour ready-made cutlets.
• Roast beef and brown rice: take a piece of meat, cut into cubes and grab in a pan with olive oil. Transfer to a saucepan with a thick bottom and pour boiling water so that the water covers the slices, add spices, salt and simmer over low heat (30 minutes). Throw half a glass of rice into the resulting broth, simmer until rice is completely cooked. A similar dish, only with seafood, look at the video:

Reviews on the results of weight loss

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.