protein diet

features of the protein diet

Protein, also known as protein, is one of the 3 main components necessary for the body to exist. It participates in all life processes. Proteins are of 2 types: plant and animal. Animal protein is more valuable.

It contains essential elements and is 92%-98% absorbed by the body. Vegetable protein contains only protein and is 60%-80% absorbed, but does not contain dangerous fats of animal origin. It is very important for dieters to have a balanced diet. A diet consisting of 60% animal and 40% vegetable proteins will be optimal.

Dietary Characteristics

The nutrition system has some features that all weight lossers should consider.

  1. Proteins saturate the body of people who are constantly at work or doing sports. This type of food can be suitable for women who are expecting a baby. A simple protein diet menu is characterized by the intake of meat, fish and dairy foods. The nutrition system can be useful for people who want to get rid of excess weight without harming the body and without stress.
  2. The maximum period for the diet is 14 days. This period will allow you to normalize the weight without harming the body. The results of protein weight loss are characterized by stable indicators. To consolidate the obtained result, you should gradually leave the nutritional system, except for fatty, fried and sweet foods.
  3. It is recommended to repeat the diet no more than 6 months.
  4. Foods containing protein require important recommendations for weight loss. During the diet, the work of the excretory system is activated, which can cause complications. Therefore, at this time, it is necessary to observe the drinking regime and consume a sufficient amount of still water.
  5. The total number of calories from food should be about 1200-1400. Their deficiency can lead to disruption of internal organs and weakening of the immune system.
  6. The menu of the protein diet for weight loss in a day allows you to enjoy the taste of your favorite food (in small quantities) and will allow you to maintain a stable weight.

Recommended and prohibited products.

The protein diet menu for the day is varied and includes a list of certain foods that can be included in the diet at this time. Recommended products include:

  1. Chicken and turkey meat, beef, offal. Dietary foods should be boiled or cooked. The most commonly used skinless chicken. It absorbs well and there are no problems with its preparation.
  2. Lean fish. It contains the necessary amount of protein and trace elements, which are important for the normal functioning of the body.
  3. Cottage cheese and dairy products. The casein they contain will require the body to work hard to digest. As a result, a lot of calories are consumed.
  4. Buckwheat and oatmeal, bread (rye, black, whole grain).
  5. Boiled eggs. The protein they contain is one of the easily digestible and nutritious foods.
  6. Vegetables with a minimum amount of starch (cucumber, cabbage, celery).
  7. Citrus fruits (orange, grapefruit), sour apple.
  8. Canned tuna. They contain a lot of protein and a minimum fat content.

Special attention should be paid to the drinking regime. You can add herbal teas, freshly squeezed fruit and vegetable juices, purified water.

When drawing up a protein diet menu for a week, it is necessary to limit the content of foods in foods that easily turn into fat:

  1. First of all, you need to exclude sweets. Fruits other than cakes, cookies and pastries can spoil the result.
  2. Fried, fatty foods and pasta should be completely excluded from the menu.
  3. It is also not recommended to drink carbonated drinks, compotes and juices during the diet.
  4. Vegetables containing a lot of starch (potatoes, legumes, peas).

Avoiding such products will allow you to achieve noticeable results in a short period of time.

Diet chart

The energy system should be carried out in this way:

  1. The menu for each day is best divided into several doses (5-6). Drink a glass of purified water in the morning on an empty stomach. Take your last meal 3 hours before going to bed.
  2. You can eat a small amount of porridge and whole grain bread before dinner. You can eat fruits (apples, oranges).
  3. Foods containing protein are included in the diet after meals, combined with raw vegetables or salads from them.

10 day diet menu.

The foods shown in the table are distributed independently and replace each other during the entire meal, losing weight. The recommended protein diet menu for 10 days is shown in the table below.

Day Breakfast Supper afternoon tea Supper
Day 1 herbal tea chicken breast,
cooked cabbage,
green apple
Fat-free kefir steamed fish,
2 nd day Herbal tea without sugar
Whole grain bread
Ears that do not contain potatoes
Cabbage salad.
Kefir without fat
Low-calorie cottage cheese
3rd day Unsalted tea Boiled beef,
Raw vegetables
Beet-Cabbage Salad
4th day Green tea without sugar
Rye bread croutons.
Lean fish stew with vegetables Cheese "Tofu"
boiled eggs,
Fried carrots
Day 5 Natural coffee without sugar Boiled beef,
Cabbage and cabbage salad
Skimmed milk Fat-free cottage cheese
6th day Tea without sugar beef broth,
beet salad
boiled chicken,
7th day tea,
Rye crackers
fish with vegetables
Whole grain bread
Cheese "Tofu"
Vegetable salad
Day 8 Natural coffee without sugar boiled chicken fillet,
Kefir or ryazhenka,
carrot salad,
Let's go
9th day sugar-free drink Ear without potatoes
Raw vegetables
low-fat cheese Vegetable salad
10th day Tea without sugar Chicken without skin
Tomato salad
apple Boiled lean fish

The menu of the protein diet for weight loss in 10 days is diverse. Portions should be taken in moderation so as not to overeat and leave the table with a feeling of fullness.

2 week menu.

This is the longest nutrition system that gives effective stable results. Observing it for 14 days will not give a person any anxiety and worry. Recommendations for a protein diet (14-day menu).

Day Breakfast Supper Supper
Day 1 Black coffee without sugar 2 hard boiled eggs
cooked cabbage,
A glass of tomato juice
Fish is baked, fried or steamed
2 nd day coffee without sugar,
Rye croutons
boiled fish,
Vegetable salad
Boiled beef (250 g),
A glass of kefir
3rd day coffee without sugar,
Rye croutons
fried pumpkin,
green apple
2 hard-boiled eggs, coleslaw, boiled beef (200 g. )
4th day Black coffee without sugar 3 boiled carrot salad,
Hard cheese (15 g. )
Fruit or berries, except grapes and bananas.
Day 5 Fresh, roasted carrots Fish is boiled, baked or steamed.
A glass of tomato juice
Fruit or berries, except grapes and bananas.
6th day Black coffee without sugar boiled chicken,
Salad with vegetables
2 boiled eggs
Fresh, roasted carrots
7th day Unsweetened tea (green or herbal) Boiled veal or beef (250 g),
Fresh fruits
Dinner on one of the days except the 3rd

The second week of the protein diet menu for 14 days involves the same diet, that is, it repeats the first 7 days. Be sure to follow the drinking regime. You can drink green and herbal tea, water. In order not to create a burden on the liver, it is absolutely forbidden to drink alcoholic beverages.

The first meal includes only liquid in the form of tea or coffee. Do not overeat during meals, it is better to stop with a slight feeling of hunger.

Advantages and disadvantages of a protein diet.

Anyone losing weight can diversify the menu by adding their favorite vegetables or sugar-free fruits. The positive features of this system include:

  1. The nutrition system allows you to perform intense sports that are difficult with other effective and fast ways to lose weight.
  2. The diet is practically not accompanied by a feeling of hunger, because the digestion time of protein foods is 4 hours.
  3. Body weight is normalized.
  4. The immune system is strengthened.
  5. There is healing of the body. The skin is tightened, cellulite is reduced and the condition of hair, skin and nails is improved.
  6. The protein diet menu contains a lot of fiber, which allows you to improve the functioning of the intestines.
  7. Due to the presence of protein foods in the diet, muscle mass is not depleted.
  8. Minimal manifestations of fatigue, lethargy and dizziness typical of other diets.
  9. The speed of losing weight with this nutrition system is not lightning fast and allows you to maintain a stable weight after quitting it.

If you adhere to the protein diet menu for weight loss for a longer period of time, some negative consequences may arise:

  1. Long-term use of protein leads to the leaching of calcium and other trace elements from the body, which negatively affects the health of the skeletal system.
  2. Decreased performance due to the minimum amount of carbohydrates in the diet.
  3. There is increased irritability due to the lack of fat in the diet - the main building material for nerve cells.
  4. Blood coagulation, problems related to the formation of blood clots.
  5. Protein food can cause damage to the kidneys and digestive system.
  6. People aged 60 and over are not recommended to eat this way.
  7. Bad breath caused by excessive protein food.

Before starting to lose weight, it is better to consult a specialist in order not to harm the body.


Any nutritional system, including a protein diet, creates a burden on the body. There is an acceleration of metabolism, toxins are removed, fats are burned, the stomach has to adapt to new conditions and other foods.

Organs begin to work in an enhanced mode. If everything is not in order with them, chronic diseases can worsen, this should be taken into account when switching to a new menu.

Protein diet for every day is contraindicated in such cases:

  1. diseases of the excretory system;
  2. Old age;
  3. When expecting a baby and during lactation;
  4. Cholelithiasis;
  5. pathology of the heart and blood vessels;
  6. allergy to citrus fruits;
  7. pathologies of the digestive system;
  8. Diabetes;
  9. Adolescence.

Any contraindication is a stop sign for people who have chosen this diet. It will be possible to lose weight in this nutritional system only after eliminating the contraindications.

Useful tips to improve the effect.

Dieticians suggest how to lose weight on a protein diet without harming health. Simply following a diet may not be enough to achieve effective results.

It is necessary to use the principles of healthy nutrition that are effective in the future:

  1. Before starting a diet, it is best to undergo a medical examination.
  2. To follow such a nutritional system, you must get permission from a doctor.
  3. You should consume multivitamins during the entire period of the diet.
  4. When dizziness attacks occur, it is necessary to increase the intake of carbohydrates and fats into the body. It is allowed to add oatmeal to the morning menu.
  5. If you feel bad, it is better to refuse the protein diet.
  6. You cannot take any medicine during the weight loss period.
  7. You should discuss your diet with a specialist.
  8. You seriously need to eat on time.
  9. You need to keep counting calories: spend more than you consume.
  10. It is better to eat dinner 2-3 hours before going to bed.
  11. The dishes included in the menu should only be boiled, baked or steamed.
  12. Amount of food: drinks (200 mg), other foods (150 g) and fruits (100 g).
  13. Limit the amount of salt you eat.
  14. You need to sleep at least 8 hours a day. Bad habits should be abandoned.
  15. Avoid vigorous exercise and cardio.
  16. It is best to go swimming, fitness, aerobics or Pilates.

Attention! The information is published for informational purposes only. Consult your doctor before using the diet.