Protein diet

12 May 2025

A protein diet to lose weight is an ideal energy system for those who cannot refuse meat, fish, but are ready to easily cross flour products and daily diet. Can the use of nutrient meat products help in weight loss? Let's try to find out in more detail.

The essence of the protein diet

It is known that overweight is caused precisely by fat deposits that arise due to inadequate and unbalanced nutrition. To get rid of them, you need to change the diet. In this case, it is necessary to increase protein consumption and minimize carbohydrate use. There is nothing else for the body, such as using unnecessary fat deposits as necessary energy sources.

The menu is made in such a way that high protein products prevail. It is chicken (breast), veal or lean meat, turkey, rabbit, fish, cottage cheese and chicken egg protein. Interestingly, with this menu, muscle mass does not decrease, but on the contrary, it can increase with total physical exertion. Most diets involve weight reduction due to loss of excess moisture and a decrease in muscle mass due to an unbalanced diet. In this case, the fats are leaving. The diet, by the way, is used by athletes who need to increase muscles in the shortest possible time and get rid of excess fat deposits.

Several variations of the protein diet are represented by well -known nutrition and are known as Ducan diet, Atkins diet, Maggie diet, Kremlin diet and Mallyva diet. They all differ in duration and have several features, but include a large amount of protein foods in the diet, because they provide a reliable result of losing weight.

Advantages and disadvantages of a protein diet

Advantages

Fast weight loss up to 5 kg in 7 days.
Lack of feelings of hunger. Protein is digested in the body for a long time, because you do not feel hungry.
Long -term preservation of the result.

Imperfections

An unbalanced diet that leads to deterioration in the condition of skin, hair and nails.
The possibility of problems related to intestinal emptying.

Against -indications

Age over 45. The protein -rich menu worsens the coagulation of the blood and can lead to blood clots.
Kidney diseases.
Period of pregnancy and breastfeeding.

Protein Diet: Important Rules

The duration of the power system should not exceed 15 to 30 days. The diet is repeated no more than twice a year.
Complex carbohydrates cannot be completely deleted. 70-100 g of porridge (oats, rice or sarracene wheat), cooked in the water, can be consumed for breakfast or lunch. Fresh vegetables and fruits are allowed in unlimited quantities. Potatoes, eggplant, as well as bananas, grapes, figs completely exclude.
You need to eat 4-5 times a day.
Alcohol, flour, sweets, sugar, fats and carbonated beverages during the diet should be completely removed from the diet.
The standard of pure water is 2 liters per day. This is necessary for the normal process to digest protein foods to avoid dehydration.

Protein diet for 7 days

An important rule is the total observance of the specified menu. You cannot change the days and meals. We offer a menu for a week of weight loss protein diet. A detailed diet for every day will relieve the need to make a menu on your own, save time.

Monday

Breakfast. Wonderful black coffee.
Lunch. 250 ml of tomato juice.
To have lunch. Boiled eggs (protein only), 200 g of cooked cabbage with olive oil, orange juice.
Afternoon snack. 200 g of cottage cheese.
To have lunch. 200 g of cooked or grilled fish.

Tuesday

Breakfast. Natural Black Coffee without sugar, rye cracker.
Lunch. 250 ml of kefir or natural yogurt.
To have lunch. BOOK OR ROBED FISH (150 g), A salad of fresh vegetables (100 g).
Afternoon snack. 200 g of cottage cheese.
To have lunch. Cooked lean meat (150 g), kefir (150 g).

Wednesday

Breakfast. Natural Uathural Coffee, Centeio Cracker.
Lunch. 200 g of cottage cheese.
To have lunch. 300 Stew with zucchini, carrots and herbs, 1 apple.
>Afternoon snack. 250 ml yogurt.
To have lunch. Cooked meat (150 g), 2 cucumbers, 2 egg protein.

Thursday

Breakfast. Natural black coffee without sugar.
Lunch. 250 ml of kefir.
To have lunch. White boiled egg with two eggs, 20 g of solid cheese, 300 g of cooked carrots.
Afternoon snack. 200 g of cottage cheese.
To have lunch. 400 g of fruits (kiwi, apples, pears or oranges).

Friday

Breakfast. A grated carrot salad with vegetable oil (200 g).
Lunch. 250 ml of tomato juice.
Lunch 250 g of cooked or roasted fish, 250 ml of orange juice.
Afternoon snack. 200 g of cottage cheese.
To have lunch. 400 g of permitted fruits.

Saturday

Breakfast. Natural black coffee without sugar.
Lunch. 250 ml of kefir.
To have lunch. 300 g of boiled chicken, 100 g of cabbage and carrot salad.
Afternoon snack. 250 ml of kefir.
To have lunch. A grated carrot salad with olive oil (200 g), 2 boiled eggs (proteins only).

Sunday

Breakfast. Hot tea (black or green).
Lunch. 250 ml of natural yogurt.
To have lunch. Cooked meat of rabbit or turkey (200 g), fresh vegetables (100 g).
Afternoon snack. 200 g of cottage cheese.
To have lunch. 400 g of apples or oranges.

Nowadays, you can add cooked rice in small portions to the diet. This will allow you to balance the menu and make it more diverse. The protein diet menu for 10 days is as follows. For the second breakfast, you can eat some apples or oranges.

The first day

Breakfast. A glass of milk, croutons made of rye bread.
To have lunch. 200 g of cooked meat, cooked rice (150 g), a salad of fresh vegetables (70 g).
Afternoon snack. 150 g of cottage cheese.
To have lunch. 100 g of cooked or roasted fish, 150 g of fresh vegetable salad, apple juice (100 ml).

The second day

Breakfast. Natural black coffee without sugar, 30 g of solid cheese.
To have lunch. Cooked chicken meat (150 g), boiled rice (100 g).
Afternoon snack. 250 ml of kefir.
To have lunch. A salad of fresh tomatoes, herbs and vegetable oil, 250 ml of tomato juice.

The third day

Breakfast. Green tea without sugar, cooked meat (100 g).
To have lunch. Baked fish in aluminum foil (150 g), a carrot cabbage salad (100 g).
Afternoon snack. 250 ml of natural yogurt.
To have lunch. Boiled rice (150 g), 150 of my apple juice, 1 apple.

The fourth day

Breakfast. Baked chicken meat (150 g), sugar -free green tea.
To have lunch. Vegetable soup in meat broth (250 g), a slice of rye bread.
Afternoon snack. 200 g of cottage cheese.
To have lunch. Cooked meat (100 g), rice porridge cooked in water (100 g), apple juice (100 ml).

Fifth day

Breakfast. 250 ml of milk, 50 g of grenok.
To have lunch. 1 roasted potatoes, a carrot salad (100 g), cooked fish (150 g).
Afternoon snack. Natural yogurt (250 ml).
To have lunch. Baranin boiled (150 g), a salad of fresh vegetables with vegetable oil (100 g).

Sixth day

Breakfast. NATURAL COFFEE Uathural, boiled egg (protein), bread bread.
To have lunch. Cooked meat (100 g), cooked rice (100 g).
Afternoon snack. 250 ml yogurt.
To have lunch. Shooked fish (150 g), fruit salad (100 g), orange juice (150 ml).

Seventh day

Breakfast. Tea and natural coffee without sugar.
To have lunch. Vegetable salad (150 g), boiled rice (100 g).
Afternoon snack. 200 g of cottage cheese.
To have lunch. Baranin Boiled (200 g), cabbage car (150 g), orange juice (150 ml).

Eighth day

Breakfast. 250 ml of milk, croutons made of rye bread.
To have lunch. Rice with steam cooked vegetables (300 g).
Afternoon snack. 250 ml yogurt.
To have lunch. Boiled chicken (200 g), cucumber (100 g).

Ninth day

Breakfast. Natural Coffee or Green Tea without sugar, 200 g of cooked meat.
To have lunch. 150 g of cooked or grilled fish, 100 g of grated carrots seasoned with olive oil.
Afternoon snack. 250 ml of kefir.
To have lunch. Cooked meat (150 g), cooked rice (100 g), orange juice (100 ml).

Tenth day

Breakfast. 250 ml of milk, croutons made of rye bread.
To have lunch. Cooked fish (100 g), a salad of cucumbers and tomatoes seasoned with vegetable oil (100 g).
Afternoon snack. 250 ml of natural yogurt.
To have lunch. Baranin Boiled (200 g), a fresh vegetable salad with herbs and oil (100 g).

Squirrel

A well -known way to lose weight, in which the days of taking food from protein and vegetables alternate. The principles of nutrition according to this scheme are in detail in the "English diet. "In some versions of protein and vegetable diets, the use of dairy or seafood is prohibited. The most ideal way to lose weight in this case is a mixed diet, when during the day you can eat vegetables with fruits and protein products.

Vegetable diet to squirrel: Mixed option

Designed for 6 to 10 days. Allows you to lose weight at 4-5 kg.

Breakfast. 3 boiled eggs or omelet of 6 proteins.
Lunch. 1 grapefruit or 2 orange.
To have lunch. Cooked meat (200 g) cooked with lemon juice.
Afternoon snack. Salad of fresh vegetables (cabbage with carrots or cucumber and tomato) seasoned with olive oil.
To have lunch. Cooked and roasted in foil paper fish (200 g).
Before going to bed - 1 orange or 1 apple.

Protein diets: revisions and results

It is not easy to adhere to the rules of the diet, as the menu is scarce and unbalanced due to lack of sufficient complex carbohydrates. Protein diets are ideal for those who cannot abandon meat and are ready to abandon candy in favor of meat, fish dishes and dairy products. Otherwise, it is worth considering that, subject to diet, failures usually occur, after which it is necessary to start all over again.