Protein diet

The concept of a protein diet (sometimes called a protein diet) is related to the various weight-loss diet methods that currently exist. These diet methods combine the general principles of nutrition-the largest protein (protein) and smallest carbohydrate in the diet. fat.

I believe that Dr. Atkins and Dr. Dukan introduced protein weight-loss foods into modern dietetics. Later, the Kremlin diet,Dikul dietand other main principles of action are from different countriesNutritionists’ dietary plans have been widely spread and gained considerable popularity among many meat-based people. It seems that all the knowledge about the protein diet for weight loss is already known, but in fact, the question of observing the desirability and safety of this weight loss method has not diminished.

Protein in food

Protein food

Protein or protein enters the human body mainly from human food, and human food is subdivided into food of animal and plant origin. Generally, the daily protein intake of adults is 100-150 grams.

Protein table in food

Pork 11. 4-16. 4
Chicken 20. 8
Beef 18. 9
Turkish meat 21. 6
Lamb 16. 3
Seafood and fish
Crab 16. 0
Salmon 20. 8
Squid, mackerel, shrimp 18. 0
Pollock 15. 9
am 17, 1
Cod 17. 5
flounder 16. 1
Pink Salmon 21. 0
Caplin 13. 4
Buckwheat 10. 8
Xiaomi 11. 5
Oatmeal 11. 0
barren 9. 3
Rice 7. 0
Semolina 11. 3
Dairy products
Cheese 23. 4-26. 8
Milk 2. 8
plain yogurt 5. 0
Kefir, butter, sour cream 2. 8-3. 0
curd 14, 0-18, 0
Beans and nuts
Almonds 18. 6
beans 6. 0
Walnut 13, 8
Peas 23. 0
Hazelnut 16. 1
Soybean 34. 9
peanuts 26. 3
beans 22. 3
Vegetables, dried fruits and mushrooms
Spinach 2. 9
Dried apricots 5. 3
Potatoes 2. 0
Plum 2, 3
Chinese cabbage 1. 8-4. 8
Eggplant 1, 2
Garlic 6. 5
Bell Pepper 1, 3
Date 2. 5
Mushroom 4. 3
Raisins 1. 9
Boletus 3. 7
Chicken 12. 7
Quail 11. 9

The essence and principle of protein diet

As it contains dairy products, meat dishes, eggs and other complex foods, the daily nutritional diet of protein diet is satisfactory. Normally, the process of digesting protein dishes takes several hours, during which one should not feel hungry. At the same time, protein diets usually do not limit the standardized gram content of the edible portion, so you can eat according to your appetite, just eliminate overeating.

Principles of a protein diet

In most cases, people do not strongly want to "eat" while maintaining a protein diet. Usually, the sudden onset of hunger is related to an increase in plasma insulin concentration. Therefore, stable whey sugar levels minimize the occurrence of hunger pangs.

Although the protein diet has nutritional value and weight loss effect, it is still recommended not to take it for a long time, because even the light variety of this diet will seriously reduce the intake of essential carbohydrates. The maximum duration of a high-protein diet should be limited to four weeks.


3 days protein diet

Generally, the three-day protein diet is a single diet, and you must insist on eating only one protein product, such as chicken or turkey fillets, seafood, eggs, etc. , without adding any protein to other foods.

Other 3-day high-protein meals include 2-3 types of meat that can be rotated throughout the day or every day. On average, strict adherence to this type of diet can reduce 2 kg of excess body weight.

5-day protein diet

A protein diet that lasts for 5 days includes several protein products (fish, eggs, meat, etc. ), and it is recommended to eat in small amounts (usually 200 grams per meal). In addition, the five-day diet therapy menu can be supplemented with other foods.

Generally, low-fat fermented dairy products or unsweetened fruits are used as by-products. Among the most popular diets with this duration, you can choose theprotein fruit diet, which is essentially the replacement of protein products and fruits every 2. 5 hours. A separate evaluation of a 5-day protein diet can ensure a weight loss of 5 kg, but the most common is to lose 2-3 kg.

7-day protein diet

designed a 7-day weight loss protein food, which contains a small amount of fresh fruits and vegetables. Nutritionists believe that this is a very effective and safe way to lose weight. They believe that the 7-day duration of the high-protein diet will not cause any major functional interruption of internal organs. Although the menu will not vary much, the fruits and vegetables included in the menu this week will be diluted to a certain extentProtein diet. The linear decline after the 7-day mutation of the protein diet is 3-5 kg.

10 days protein diet

In addition to fruits and vegetables, it is recommended to add yogurt, beans, grains and other permitted products to the diet in addition to fruits and vegetables. The extended time of the protein menu in the weight loss menu is 10 days, which is a safety principle for the weight loss person, because the eating time may have caused potential harm to his health. At the same time, the effectiveness of this high-protein nutritional variant is unquestionable and very high. Some comments on the 10-day protein diet believe that weight loss is equal to the number of days observed, but it should be remembered that only people who are significantly overweight can lose 10 kg in 10 days. In other cases, such indicators will be 4-6kg.

Protein diet for 2 weeks

The 14-day high-protein diet menu is basically the same as the previous diet and should be carried out in the same way. Those who have overcome a similar 10-day choice plan without any problems with their health can practice increasing the duration of the diet plan by four days. In 14 days of a protein diet, it is likely to lose 7-8 kg of body fat.

4 weeks protein diet

This type of protein diet is the maximum allowable duration in one month, so it is the most harmful to health. Therefore, the 4-week menu should feature the most nutritious diets, which are collected from all foods acceptable for a protein diet and must be treated with caution. If you experience any obvious negative symptoms from any organ and system of your body during this dietary choice, please consider stopping taking it. The result of a monthly protein diet to lose weight can reach a weight loss value of up to 10-12 kg.

Approved products

Allow protein in the diet

First of all, the future diet should be formed according to the selected high-protein diet. The correct choice of which foods you can eat while following a specific type of protein diet, which foods mainly contain protein, and less simple carbohydrates and fats, will help to make the above product list and other similar programs of BJU (protein/Fat/Carbohydrate) can be easily found on the Internet.

Of course, the list of allowed foods should first include meat dishes that contain a lot of protein, while including the least carbohydrates and fats.

Among high-protein meat products such as dietitians, there are the following differences:

  • Lean beef and rabbit meat;
  • Turkey and chicken fillet;
  • Low-fat fish (bass, cod, navaga, pike, hake, etc. ) and seafood (all crayfish and shellfish).

Other animal products you should eat:

  • Quail eggs and eggs;
  • Low-fat or low-fat milk processed products (hard cheese, kefir, cheese, etc. ).

The maximum number of fruits allowed in the diet:

  • unsweetened apples;
  • Citrus fruits (grapefruit, kiwi, orange).

Acceptable vegetables include:

  • All varieties of cabbage;
  • Celery, sorrel, lettuce, asparagus, spinach;
  • Carrots, pumpkins, beets, zucchini, sweet peppers, radishes;
  • Tomatoes, onions, cucumbers.

It is better to use Croup:

  • Buckwheat, rice, barley, oatmeal.

You can also eat in small amounts:

  • Shiitake mushrooms, oyster mushrooms;
  • whole wheat bread;
  • Soybeans and green beans;
  • Nuts (walnuts, almonds, cashews, etc. ).

You can drink among all diet options:

  • At least 1. 5 liters of fresh water per day;
  • Unsweetened herbal/green tea.

Certain types of diet are acceptable:

  • High-quality coffee without sugar;
  • Natural fresh berry drinks and juices.

Restricted or partially restricted products

When observing any protein diet choice under any circumstances, the first thing that should not be consumed is all types and variants of sugar, because it contains very simple carbohydrates, and this method of weight loss completely prohibits the use of carbohydrates.

The following foods have the highest sugar content:

  • all kinds of sweets (biscuits, jams, cakes, preserves, pastries, pies, candies, honey);
  • Factory-made sweet soft drinks (nectar, soda, juice);
  • Convenience food (oatmeal, cereals, cereals, noodles);
  • Various seasonings (mayonnaise, ketchup);
  • Semi-finished products;
  • Factory ice cream;
  • Fruits and berries rich in fructose (grapes, apricots, bananas, watermelons);
  • Canned fruits and dried fruits;
  • Baked products;
  • Alcohol (beer, wine, liqueur).

In addition, in the protein diet, you need to give up:

  • Any fast food;
  • Fatty meat and fish;
  • Butter and grease;
  • High-fat dairy products;
  • Canned food;
  • Pickles and smoked meat;
  • Pasta;
  • Salt and spices (as a last resort, limit their intake to a minimum).

Protein diet menu (food routine)

3 days protein diet

The three-day protein fast weight loss menu is not very diverse and may contain one or more meat products. Generally, any selected high-protein diet is completely salt-free and very strict, except for water (at least 1. 5 liters every 24 hours) and herbal/green tea, no other foods are allowed.

The daily diet of this type of diet is limited to 5-6 meals of 100 grams per day (500-600 grams in total) of a selected lean meat (such as chicken tenderloin). You can also choose similar parts of different meat dishes according to the meal or diet day (for example, only chicken on the first day, beef only on the second day, and turkey on the third day).

5-day protein diet

The principle of the 5-day fast protein diet is to alternately eat several protein foods (200 grams at a time) and allow fruits every day. The main rule of this diet protein fruit menu is to use high-protein foods and fruits every 2. 5 hours (for example, the first breakfast-protein, lunch-fruit, lunch-protein, etc. ).

7-day protein diet

The 7-day protein diet menu has introduced a small amount of complex carbohydrates represented by various dietary vegetables. The diet should be at least 5 meals a day, and it is recommended to complete it 3-4 hours before bedtime.

10-14 days of protein diet

The protein menu for 10-14 days should be diversified, including beans, grains, nuts and other permitted products, while observing 5-6 meals a day.

Important!For any type of protein diet, you need to drink 1. 5 to 2 liters of fresh water every day.

Sample protein diet menu

Below is a detailed version of the 10-day protein diet menu. Based on this, you can compose a longer high-protein diet.

First day

  • 150 grams beef stew with beans (200 grams).
  • 2 homemade oatmeal cookies
  • Herbal/green tea.
  • Fish Soup;
  • Vegetable salad (tomato/cucumber/red onion).
  • 100 grams of Greek yogurt.
  • 200g cheese casserole.

The next day

  • Boil chicken liver;
  • Steamed buckwheat;
  • Cabbage salad.
  • Green apple.
  • 200 grams of cooked veal;
  • Vegetable salad without hydrochloric acid.
  • Boiled eggs;
  • Low-fat milk coffee.
  • Grilled chicken fillet on 200 g onion mat.

The third day

  • 2 hard boiled eggs;
  • Whole grain small toast
  • Herbal/green tea.
  • A salad of 1 orange and 1 apple (medium size).
  • Chicken tenderloin soup with onion and celery.
  • 2 small cheesecakes;
  • 100 grams of low-fat kefir.
  • Steamed salmon steak;
  • 1 medium cucumber.

Fourth day

  • 100 grams of chicken, 1 egg and a salad of fresh cabbage;
  • Boil brown rice.
  • 1 large roasted apple.
  • Vegetable soup;
  • 1 slice of whole wheat bread.
  • 2 homemade oatmeal cookies
  • A glass of low-fat milk.
  • Grilled chicken fillet with fresh lettuce.

The fifth day

  • 4 small cheesecakes;
  • Herbal/green tea.
  • A glass of freshly squeezed orange juice.
  • Turkey soup and broccoli soup;
  • Boiled eggs.
  • 100 grams of pure low-fat yogurt.
  • 2-3 fish balls;
  • Fresh tomatoes.

Sixth day

  • Buckwheat porridge with gravy.
  • is ​​orange.
  • 150 grams roasted veal;
  • Curd casserole;
  • Vegetable salad.
  • 200 grams of balsamic vinegar.
  • 2-3 fish balls;
  • Fresh cucumbers.

Seventh day

  • 150g boiled beef;
  • Stewed beans.
  • 2 homemade oatmeal cookies
  • A glass of freshly squeezed apple juice.
  • Soup made with permitted vegetables of your choice;
  • Crab, cucumber and egg salad.
  • 100 grams of low-fat cheese.
  • Baked apples;
  • 2 cheesecakes.

Eighth day

  • 150 grams of boiled rabbit meat;
  • Vegetable salad (cucumber/tomato/red onion).
  • Curd souffle.
  • Beef meatball soup;
  • 150 grams of zucchini roasted with herbs.
  • The Big Apple.
  • 100g boiled beef;
  • 1 vegetable (cucumber or tomato).

Ninth day

  • Stew mushrooms and add pure fat-free yogurt;
  • Half a grapefruit.
  • 2 homemade oatmeal cookies
  • Herbal/green tea.
  • Stew beef with cabbage.
  • 1 medium orange.
  • 2 steamed fish cakes.

Tenth day

  • 2 hard boiled eggs;
  • Whole grain small toast
  • Herbal/green tea.
  • A glass of freshly squeezed apple juice.
  • 200g tomato stewed turkey;
  • Buckwheat porridge.
  • A glass of low-fat milk.
  • 100 grams of lean beef;
  • Vegetable soup.

Protein diet recipes

Here are some popular photo diet recipes that can be prepared through protein diets and daily life. If you use this type of recipe as a protein food diet, you can't add salt to it, nor can you add other unrecommended spices.

Cream soup

Protein diet cream soup

Required ingredients:

  • Chicken or turkey slices-400 grams;
  • Eggs-2
  • Spinach-300-400g;
  • Low-fat milk-150ml;
  • bay leaves-1-2;
  • Parsley-a sprig;
  • Salt/spice is the minimum requirement.

Boil the poultry fillets in a saucepan with 2-2. 5 liters of peas and bay leaf water until cooked, then remove and cut into small cubes. Boil the eggs separately and chop them in half at random. Cut spinach into small pieces and cook until tender in the soup. Add broth, milk, eggs, and poultry fillets to a mixing bowl and beat until smooth. Serve the cream soup, garnish with the remaining half an egg and a pinch of parsley.

Fish soup

Ingredients needed:

  • Thin white fish fillets-400g;
  • Red onion-1
  • Cauliflower-400g;
  • Natural yogurt-2 tablespoons;
  • Lemon juice-1 tablespoon. ;
  • Salt/spice is the minimum requirement.

Disassemble and peel the cauliflower, then cut into small pieces. Chop the fish and the onion into thin slices. Put all the ingredients in a saucepan, add the required amount of water, and cook until the fish is cooked. At the end of cooking, add natural yogurt, lemon juice and spices to the dish.

Protein Salad

Ingredients needed:

  • 3 eggs
  • Chicken fillet-200 grams;
  • Cucumber-1 pc. ;
  • Beijing cabbage-400g;
  • Natural yogurt-100 grams;
  • Mustard powder-1 tablespoon;
  • Salt/spice is the minimum requirement.

Boil the chicken fillet and eggs, then cut them into equal cubes. Cut the cucumber. Chop the cabbage. After seasoning with mustard powder, yogurt and other seasonings, mix all the ingredients thoroughly.

Give up protein diet

As a protein diet, especially long-term storage, will make the human body "accustomed" to the intake of protein, which is mainly protein products, and should not switch to the usual diet immediately after completion. It is necessary to gradually add carbohydrate dishes to your menu, and even more sugary products into the menu, starting with eating more vegetables, grains and other permitted products, and ending with pasta and baked 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.

Protein diet contraindications

It is not recommended to use all types of protein diets for weight loss:

  • AnemiaConditions;
  • pregnancy/lactation
  • Urolithiasis;
  • Pathology of pancreas and biliary tract;
  • diabetes;
  • Gout;
  • anykidney disease;
  • Cardiovascular disease;
  • To protein from any source
  • allergy
  • Erosive and ulcerativeGastrointestinal disease;
  • SevereLiver disease;
  • In old age and childhood.

The pros and cons of a protein diet

Advantages Disadvantages
  • All variants of the protein menu can bring significant results in weight loss.
  • In most cases, the target of weight loss will remain at the achieved level for a long time.
  • No high protein diet will make you hungry.
  • Along with physical exertion, weight loss only affects body fat.
  • In most cases, as far as stretch marks are concerned, the skin will not suffer significant weight loss.
  • A high-protein diet is ideal for athletes.
  • People suffering from the various health problems mentioned above should not follow a protein diet.
  • Due to the restriction of carbohydrate food, performance degradation was observed.
  • As the intake of body fat is reduced, neurological diseases can be noticed.
  • Eating high-protein meals for a long time will increase therisk of thrombosisand may be accompanied byblood pressure,>insomnia, gastrointestinal diseases and abnormal kidney function.
  • A large loss of calcium during a long-term protein diet.
  • A lot of protein foods may cause the formation of unpleasantbad breath.
  • Lack of certainvitamins,micronutrientsandfatty acids/may cause skinDryness, brittle nails and dull hair (because the fat that promotes the absorption of these substances is limited, additional vitamin and mineral supplements are ineffective).
  • Some high-protein foods (such as seafood) are very expensive.
Results of protein diet weight loss

Protein weight loss diet results

The rapid results of weight loss, as well as the simplicity and nutritional value of a high-protein diet, often attract the attention of many people who want to lose weight without feeling hungry and special hardship, and as practice shows, this is not withoutreason. Indeed, in most cases, the results of those who lose weight on a protein diet are positive compared to 3-5 days of fast nutritious diets and longer or less strict eating habits.