Protein diets for weight loss: a week's menu

Protein diets for weight loss: This week's menu includes a variety of foods that are highest in protein, which can cause certain organ dysfunction, affect the immune system and have many contraindications. Dietitians recommend this method of losing weight or gaining muscle mass only on healthy people, and no more than once a year.

A strong blow to the body takes months of recovery, but it has serious consequences and is suitable for those who cannot refuse fish dishes. Sugary foods are strictly forbidden in this type of diet, which can cause significant discomfort to those with a sweet tooth and affect brain activity. About which varieties exist, positive and negative views, menus and information are given in the text below.

Protein Diets: How It Works

The principle is as follows:

• increase protein consumption;
• Carbohydrates are reduced to a minimum.

When eaten with food, the body's raw protein compounds become:

• glucose;
• fat.

They settle in the body and do not lead to muscle gain, but fat mass. The body produces more sweat and urine, which can lead to dehydration. Carbohydrates do not enter the body, so energy reserves are reduced, so exhaustion occurs, resulting in increased fatigue and reduced mental activity. The body is under stress due to excess protein intake, and without physical activity, this measure will not lead to results - in this case, tissue sagging may occur in certain parts of the body.

This diet can be used as a quick way to treat excess fat tissue. Protein foods are digested for a long time, so there is no hunger. In order to reduce the burden on the organs, you should consume a lot of water in it, which increases during the hot season.

A lack of carbohydrates can lead to impaired metabolism, so this way of eating should be done with caution and only after consulting a specialist so as not to hurt yourself.

The benefits of a high protein diet

This nutritional system involves losing kilograms quickly without the urge to eat. Other positives:

• long saturation;
• a diverse diet;
• Unrestricted calories consumed by food;
• long-term preservation of results subject to the opt-out rules;
• Efficiency of ten kilograms in fourteen days.

Who doesn't eat a high protein diet?

Power systems with obvious advantages are not without flaws, mainly in:

• an unbalanced diet;
• significant burden on organs;
• loss of minerals (excreted in urine);
• Lack of vitamins, minerals and nutrients;
• Refuse sweets and pasta products (to bring discomfort to lovers);
• Mandatory physical exercise is mandatory - without this, the body will suffer.

Due to the existing shortcomings, the procedure has many contraindications:

• pregnancy period;
• childhood;
• Are over 60 years old (may develop blood clots);
• kidney, liver disease;
• cholelithiasis;
• Disease or abnormality in the work of the gastrointestinal tract;
• tumor disease;
• presence of tumors.

Eating large amounts of protein can be life-threatening in some cases, so you should first consult a dietitian, therapist for contraindications.

Types of Protein Diets

This food combines several diets developed by different nutritionists, differing in duration and rules:

• according to dukan(in stages, with some requirements, no need to count calories, need to reduce salt intake to avoid thirst);
• According to Malisheva(for twenty-eight days, no hunger is allowed, five meals are required, calories need to be counted, and simple carbohydrates need to be eaten);
• Kremlin view(Assumed score - 1 = 1 g carbohydrate/100 g of this product - and vegetable days);
• According to Atkins(low carb system, no cheese, meat, dairy);
• by Maggi(Three meals a day, two options - eggs and cottage cheese, calorie counting).

Various types of positive and negative electrodes are shown in the table:

Name	who is suitable	advantage	shortcoming
dukan	to all	No need to count calories and restrict diet	Central nervous system diseases are prohibited
Mareseva	Those who want to improve their health and lose weight permanently	Long lasting effect, simple, no overeating allowed	Slow weight loss, low metabolic rate, disabled for children, adolescents, pregnant women, heavy physical labor, disabled for those with chronic diseases
Kremlin	overweight person	Significant weight loss while maintaining psychological comfort	Reduced mental activity, not suitable for people who love sweets, not suitable for kidney, heart, gastrointestinal tract, pregnancy and other diseases
Atkins	to all	Fast and effective weight loss, promotes improved function of kidneys and other organs	Banning many essential foods
fried noodles	to all	Menu optional, simple rules, no age limit	Need to consume more eggs, which can lead to increased cholesterol

The Dukan diet is characterized by an emphasis on reducing carbohydrates in the early stages. To improve the function of the digestive system, bran is added to the diet. In subsequent phases, the body continues to lose weight, but carbohydrate-containing foods start to return to the menu.

The Malysheva program involves a long-term weight loss system with long-term results. Basic principles: drink at least two liters or ten glasses of water during the day, avoid sugar and salt, and do not allow overeating.

The Atkins system combines the following requirements:

• The amount of meat and fish should be equivalent to that of vegetables and fruits;
• Reduced volume of carbohydrates;
• There are no restrictions on the consumption of protein- and fat-containing foods.

There is also a classic version:

• five days;
• ten days;
• Fourteen days.

Approved Products

There are two requirements for foods that are allowed to be eaten as part of a protein diet:

• high protein content;
• Low fat content.

Only materials that meet these requirements can be used as ingredients for preparing the daily menu. The list includes (name/example):

• lean poultry/chicken, turkey;
• rabbit;
• veal;
• lean beef;
• Internal organs/liver (chemical composition with vitamins and minerals);
• lean fish/tilapia;
• salad;
• coriander;
• coriander;
• Dill;
• Vegetables/cucumbers, tomatoes, onions, zucchini;
• protein from chicken or quail eggs;
• Fruit crops and juices/apples, citrus;
• Rice, buckwheat, oatmeal (not more than 160 grams per day);
• bread (up to 60 grams per day);
• Tea;
• natural coffee;
• or mineral water;
• Natural low-fat dairy/milk, kefir, yogurt, cottage cheese in the classic version;
• Seasoning/Black Pepper, Red;
• sauce/soy sauce etc

Maybe use apple cider vinegar, seafood, tofu, low-fat cheese.

Nutritional value is not a measure of whether an ingredient is suitable; one should focus on the carbohydrate and fat content. When calculating protein content, food packaging data provided by the manufacturer should be used as a source of information.

Contraband

The following list can help determine the suitability of foods, including:

• Pork, fatty fish;
• spaghetti;
• baked goods;
• All types of grains, except those listed on the allowable list;
• Fruit crops (only apples and citrus fruits are allowed) (bananas are not recommended);
• potatoes (high starch content);
• corn;
• carrots (with sugar);
• beets (with sugar);
• fructose;
• sugar and sweeteners;
• Juice (except where permitted);
• sugary products;
• sweetened beverages
• carbonated water (mineral water and other types of beverages);
• mayonnaise;
• ketchup;
• Any sauce with a high percentage of fat.

7-Day Protein Diet Menu

When compiling the menu of the day, the manufacturer's data on the composition of the product should be taken into account, general data are given in the table(name/calories/protein/fat/carbohydrate):

• Chicken fillet / 110 / 23. 1 / 1. 2 / -;
• Egg slices / 84 / 19. 2 / 0. 7 / -;
• Rabbit / 173/33 / 3. 5 / -;
• beef/250/26/15/-;
• Tilapia/96/20. 1/1. 7;
• flounder / 83 / 16. 5 / 1. 8 / -;
• Cod meat / 86 / 16. 6 / 2. 2 / -;
• cod/78/17. 7/0. 7/-;
• Kefir 1% / 40 / 2. 8 / 1. 0 / 4. 0;
• 1% milk / 41 / 3. 3 / 1. 0 / 4. 8;
• 1% curd / 40 / 3. 0 / 1. 0 / 4. 1;
• 1 percent cheese / 79 / 16. 3 / 1. 0 / 1. 3;
• Chicken liver / 136 / 19. 1 / 6. 3 / 0. 6;
• Beef Liver / 125 / 20. 0 / 3. 1 / 4. 0.

Recommendations for use are given in the table:

Product/Group/Period	Time of receipt
breakfast	No later than three hours (countdown when you wake up)
dinner	Should be at least three hours before bed
complex carbohydrates	Small part of the morning - no later than 14: 00
Apples (no more than two slices) or citrus fruit	before lunch
Combination of protein and non-starchy vegetables (tomato, cucumber, celery)	After 14: 00

You should follow these rules when compiling your daily diet.Vegetable fats in the form of linseed oil must not exceed 30 grams.

egg diet

In the presence of the above contraindications, adherence to this nutritional program is prohibited, as well as:

• high levels of cholesterol in the blood;
• Individuals are intolerant to eggs.

Food is eaten three times a day. A nutritional example for a week is shown in the table below:

sky	breakfast	dinner	dinner
one	apple or grapefruit green tea/glass egg/two pieces	boiled egg/one orange Boiled Chicken Fillet/150g	kefir/cup Boiled chicken fillet/100g
2	orange juice/cup boiled egg/two pieces	Oranges/two slices Stewed Chicken Tenderloin coffee	grapefruit eggs/two milk/cup
3	Lemonade mineral water/glass boiled eggs/two	grapefruit/a Boiled beef / 200 grams Spinach leaves/100g	boiled egg/one Kefir/Glass
Four	Omelet with three eggs vegetable salad green tea/glass	Boiled fish/200g lettuce leaves	grapefruit/two slices boiled egg/one Kefir/Glass
5	boiled egg/one Vegetable and Herb Salad	Orange juice/glass Boiled fish/200g Tomato/two slices	herbal tea/glass boiled egg/one
6	grapefruit juice/glass cheese/150g	grapefruit/two slices Beef/100g	Unlimited water or herbal tea
7	grapefruit/half boiled egg/two pieces	orange/one Boiled turkey fillets/200g Boiled vegetables/200g	Unlimited water or herbal tea

Duquesne's Diet

The results of the user lost 1 to 4 kg in 7 days. An example menu is provided in the table:

sky	breakfast	dinner	snack	dinner
one	protein omelet Salmon slightly salty coffee	chicken chop kefir	cottage cheese yogurt	Seafood Platter (Soup, Cocktail)
2	cheese casserole Tea (herbal, green, black)	Meatballs with Veal/Vegetable Salad	kefir + bran	Vegetable Braised Chicken Platter
3	Sour Cream Baked Cheesecake coffee	dashi or dashi	apple, citrus or kiwi	Meat and Vegetable Grill
Four	cottage cheese kefir	Bolognese	Sandwiches consisting of brackish salmon and vegetables	Meat and Vegetable Rolls
5	chicken fillet apple Tea	Grilled Fish/Whole Wheat Bread	Pancakes with Cottage Cheese and Bran	Chicken Chop/Vegetable Salad
6	boiled eggs brackish salmon coffee	Bean Stew/Vegetable Salad	Sirnicki herbal tea	Steamed Fish Steak / Cabbage Salad
7	scrambled eggs with meat coffee	broth with vegetables	apple, citrus or kiwi cheese	Grilled Fish/Vegetables red wine

protein carbohydrate diet for weight loss

The following table lists the approximate menu for a week in this food system:

sky	breakfast	snack	dinner	snack	dinner
one	cheese + dried fruit coffee + cream	apple/single	Lentil Chicken Chowder	tea + jam	curry
2	Squirrel Omelet herbal tea	orange/one	Spinach Soup	kefir	chicken nuggets
3	cheese casserole coffee + milk	Kiwi fruit/two slices	salmon milk	yogurt	egg salad
Four	Oatmeal + Fruit + Honey	pomegranate/a	Potato and Sour Cream Soup	date/few	Buckwheat/Salad with Honey and Cabbage
5	Cheese Casserole + Honey tea + jam	banana	fish and shrimp soup	yogurt	salad with protein and carbs
6	Squirrel boiled/two slices herbal tea	Oranges/two slices	Oriental Soup (Egg and Pink Salmon)	curd	Kebabs (turkey + vegetables)
7	porridge cookies coffee + sugar	banana	Italian vegetable soup	baked goods	Vareniki (Potato Cabbage)

protein vitamin diet

Eat at least five times a day. An example menu is provided in the table:

sky	breakfast	snack	dinner	snack	dinner
one	Egg whites/two pieces	Tangerine	Veal or beef / 200 g	unsweetened pears or apples / 2	Grilled chicken fillet/100g
2	Curd / 100 g	kiwi fruit/one	Grilled fish/200g	Plum or pear/two slices	Boiled Chicken Tenderloin / 150 g
3	low-fat cheese/50g	Peaches/2 or Apricot/2.	boiled turkey / 150 g	vegetable salad	Beef (grilled)/150g
Four	cheese / 40 g	Orange / 1 or Apricot / 2.	Fish fillet/200g	Cabbage Cucumber Salad	Roast chicken/150g
5	egg whites / 2 pcs.	Peach/1 or Apricot/2.	Boiled rabbit/200g	Beet and Carrot Salad	Fish fillet (grilled)/100g
6	Fried squirrels/4 cheese/10g	Chicken fillet/100g Kefir/Glass	chicken soup meat/150g	Curd / 100 g	fish/200g
7	Fruit Salad/300g	apple	Vegetable Salad with Olive Oil Dressing	fruit smoothie	vegetable salad

protein-vegetable diet

A sample menu for a week is shown in the table below:

sky	breakfast, g	lunch, g	dinner, g
one	meat/150 sauerkraut green tea	meat/150 bread black vegetable salad	fish/150 boiled potatoes Beetroot Salad
2	meat/150 carrots/150 green tea	meat/200 banana juice	fish/150 bread black vegetable salad
3	meat/150 banana green tea	Bean stew/200 vegetable salad	meat/150 Salad: Cabbage + Peas
Four	Curd/100 green tea	Braised Pork/150 vegetable salad	meat/200 Salad: tomatoes + vegetable oil
5	kefir cookies	meat/200 tomato	fish/200 banana juice
6	Curd/100 green tea	Beans/200 radish salad	Boiled fish/150 salad
7	milk cookies	meat/150 vegetable salad	soup Meat Black bread

protein diet for women

Recommendations are given in the table (numbers correspond to pieces and grams):

sky	breakfast	snack	dinner	snack	dinner
one	Curd/200 coffee	apple/1	Grilled chicken fillet/100 Black bread	yogurt	fish vegetable salad
2	yogurt	orange/1	beef + vegetables	kefir	fish + vegetables
3	boiled egg Tea	grapefruit/1	Chicken fillet + brown rice	yogurt	roasted beef vegetable salad
Four	kefir Oatmeal Cookies/3	banana/1	Turkey fillet	riazhenka	grilled fish vegetable salad
5	Curd/200	apple/1	roasted beef bread black	kefir	grilled fish vegetable salad
6	Omelet	pomegranate/1	Grilled Chicken Tenderloin vegetable salad	yogurt	fish + grilled vegetables
7	Curd/200	oranges/2	boiled beef bread black	kefir	Grilled Fish + Cabbage Broccoli

maternity menu

An example of a daily menu during pregnancy is shown in the table (numbers correspond to grams and pieces):

stage	Semester 1	2 semesters	Semester 1
breakfast	Oatmeal + Dried Fruit Milk Porridge butter/10 Steamed Schnitzel + Brown Bread rosehip soup	Whole Wheat Bread + Butter boiled egg/1 rosehip soup	Milk Rice Porridge + Raisins Whole Wheat Bread + Butter Morse
snack	Curd/100 apple/1	riazhenka banana/1	Cheesecake + Sour Cream apple
dinner	chicken stock soup Stew/200 Grilled fish steak/1 Whole wheat bread	Soup: Cauliflower + Broccoli Chicken Pilaf grated carrot Whole wheat bread	Cabbage Soup grilled fish Salad "Vinegar"
snack	yogurt pear/1	almonds/a handful plums/10	yogurt pear/1 steamed stuffed bun
dinner	Vegetable Omelette Wholemeal bread or buns	Cheese Casserole vegetable salad	Cucumber Salad with Herbs Braised Turkey + Buckwheat

duration of protein diet

The classic variant involves three types of days:

• 5;
• ten;
• fourteen.

The maximum number of days is fourteen. This value indicates the presence of physical activity, as well as a passive lifestyle, such a diet can lead to impaired kidney function. In order to reduce the burden on the internal organs, it is necessary to consume a lot of fluids. Exceeding the recommended duration may trigger:

• increased fatigue;
• decreased mental activity;
• Headache;
• Urolithiasis;
• brittleness, hair rods, lack of luster on nail plates;
• increased epidermal dryness;
• Swollen kidneys.

The cause of damage in the form of side effects required by the protein system for a long time is an imbalance that places a burden on the body. While the benefits of proteins to the body are undeniable, their ubiquitous presence in the diet can be detrimental to health. At the end of the recommended period, you should gradually withdraw from the program and not repeat it throughout the year.

Protein Weight Loss Recipes

Omelet

You can cook in a double boiler, microwave or slow cooker.

It is necessary to prepare the components and add to the bowl:

• raw eggs/four;
• milk/half cup.

Cooking Instructions:

1. Blend the ingredients with a blender.
2. Immerse in the container of the steamer.
3. Cook for twenty minutes under normal conditions.

oatmeal

It is necessary to prepare the components and add to the bowl:

• Hercules/two tablespoons;
• Boiling water/half cup.

Cooking Instructions:

1. Mix grains with boiling water.
2. Set aside to expand for thirty minutes.

Keita Roast

It is necessary to prepare the components and add to the bowl:

• fish steak/one;
• lemon juice/tsp;
• spice/tasting;
• hard cheese/twenty grams;
• yogurt/two tablespoons;
• Tomato/One Piece.

Cooking Instructions:

1. Rinse steak, drizzle with juices and add spices.
2. Marinate for twenty minutes.
3. Cut tomatoes into rings.
4. Arrange the vegetables.
5. Brush steak with yogurt.
6. Arrange the cheese.
7. Place in an oven preheated to 180 degrees Celsius.
8. Bake for thirty minutes.

meat salad

It is necessary to prepare the components and add to the bowl:

• beef/100g;
• Shiitake mushrooms/100g;
• onion / to taste;
• hard cheese / 50 grams;
• olive oil/for frying;
• Low fat sour cream/scoop.

Cooking Instructions:

1. Cook the beef.
2. Cut the meat with a knife.
3. Chop mushrooms and onions.
4. Place mushrooms and onions in a pan and fry in olive oil.
5. Grate the cheese with a grater.
6. Combine beef with mushrooms, cheese, sour cream and toss to combine.

How to get out of a diet

Weight loss is imparted to the body by stress, but there should be a gradual transition to a normal nutritional system after the period assumed by the weight loss or weight maintenance program is over. This requirement is the main requirement and the duration of holding the achieved value on the scale depends on compliance. If the next day you suddenly start eating mostly prohibited foods, the action is not only full of restitution, but a whole lot more.

Basic exit principles:

• exclude sugar content from beverages (tea, coffee);
• Use minimal amounts of flour and sweets;
• Do not eat too greasy food;
• drink a sip of water on an empty stomach;
• Eat oatmeal or low-fat cottage cheese for breakfast;
• Lunch - low-fat soup, grilled fish or meat (not fried);
• Abstinence potatoes (starchy);
• At least 3 but no more than 5 times a day.

Common ingredients in the diet must be slowly added to the daily menu. Physical exercise, relaxation programs enhance the effect.