Protein diet for rapid weight loss - 7 kg in 7 days

4 November 2020

principles of adhering to a protein diet for weight loss

A weekly protein diet, called a protein diet, is one of the basic methods of many diets that lead to weight loss. The principle of protein nutrition is similar to many weight loss systems, but today we will talk about the so-called "minus 6-7 kg in 7 days" system, in which you should consume maximum protein (protein) and carbohydrates andminimal fats in the diet.

The diet completely eliminates all high carbohydrate foods and greatly limits the amount of fat and comes with three menu options: one week, 14 days (lightest) and 4 weeks. Efficiency and average calorie content are completely identical, the only difference is in duration.

The essence of the protein diet

This is the simplest and, most importantly, effective technique to help a person lose weight. The main thing to remember is that this is a simple protein diet for very fast weight loss, the menu of which may not contain sweeteners, including sugar and honey.

Eat only high protein foods;
Complete refusal to consume carbohydrate-rich foods (sugar, potatoes, pasta of various kinds, products made from their dough);
Refusal of products representing pure fats (animal fats, mayonnaise);
Ability to eat fruits, fish, vegetables, eggs, vegetable oil, salads, dairy products (non-fat) without any restrictions;
Limit carbohydrate foods;
And last but not least, the most effective protein diet for weight loss requires physical activity. This is explained by the fact that the body, taking in an increased amount of protein (protein), always directs it to muscle growth.

Allowed Protein Products

There are more than 70 products on the protein diet menu, so after reading this section, you will see how varied it is like no other diet:

Lean, dietary meat. For example, from beef, veal, horse meat, you can cook chops or cutlets, boil a rabbit;
Eat offal: beef liver, poultry, beef tongue, lamb, beef front;
There are no restrictions on the type of fish, it can be fatty, frozen, dry, or smoked, canned, crab sticks;
Seafood of all kinds;
Birds, except duck, goose. Please note that you can not eat the skin;
Low fat ham of all kinds;
Chicken and quail eggs: you can fry eggs, omelets, cook in any way;
Dairy products in unlimited variety, but without fat;
One and a half liters of juice a day in the form of: tea, coffee, herbal infusion, diet drinks, water;
Vegetable proteins - tofu, seitan;
bran oatmeal;
Drying from apples, pears;
sweetener in any quantity;
skimmed milk powder;
Balsamic vinegar or wine;
Salted soy sauce;
Adjika, tomato sauce, tomatoes in their own juice;
Cumin, garlic, herbs, onions;
Spices for spicy dishes;
Gherkins;
Moderate amount of salt;
Lemon and its juice in dishes;
Mustard, ginger, yeast;
Sugar-free gum;
Vanilla, agar-agar, Vaseline oil;
sugar-free rooster.

Protein drinks

Diet allows you to drink tea, sugar-free coffee, herbal decoctions and infusions, water (simple and mineral). Any fruit juice and sugary drinks are forbidden. Tomato or celery juice with the addition of apples is good for the body. First of all, look at the carbohydrate content: there should be few of them.

We categorically say "no" to alcohol, securing the liver, kidneys and stomach. Moreover, alcohol prevents such an enzyme from functioning as pepsin, which is responsible for the breakdown of animal proteins. Therefore, instead of losing weight, you gain weight and are more likely to develop stomach problems.

Strictly forbidden foods with a protein diet

Sweets: sweets, chocolates, pastries, cakes, ice cream, sweet fruits and ready-made fruit juices;
Flour: bread, pasta, pastries;
Potatoes (in any form);
Sausage, sausage;
Fast food and convenience foods;
Butter and other fats;
Alcohol;
Qull;
Salt, as it stores fluid in the body.

List of Animal Protein Products

During a protein diet, chicken, turkey and rabbit are allowed, but pork and lamb are prohibited. It is better to choose skim milk or with a minimum percentage of fat.

List of Animal Protein Products:

Caviar and Sturgeon;
Lamb;
Shrimp, sea shrimp, crab;
Cheese;
Salmon, beluga, tuna, sardines;
beef;
Meat chicken, chicken;
Rabbits, rabbits;
pork;
Chicken eggs and quail;
Milk and fermented milk products;
Duck, goose;
Chicken boats;
Beef tongue;
Liver.

List of plant protein products

Soy;
Beans and red beans;
Peanuts;
Lentils;
buckwheat;
Bollgur;
Sunflower, flax and pumpkin seeds;
Meli;
Bajamet;
Peas, qiqra;
Pistachios;
Lajthia;
Nuts and nuts Brazil;
Bread and bakery;
Mushrooms;
Apples and pears;
Manaferrat;
Meli;

Hudhra;

Green peas and green vegetables;

Potatoes, onions, zucchini, carrots, Brussels sprouts, tomatoes and cucumbers;

Seaweed and seaweed;

Oranges and other citrus fruits;

Pineapple;

Fruit without pits - apricots, peaches, cherries, avocados;

Tofu (bean curd);

Edamam (green beans);

sesame;

Seitan (gluten free);

Spirulina (microalgae);

Apricots and prunes, dates;

Papaya and Kiwi;

Soy milk.

Contraindications. Who should not lose weight on a fast protein diet

it is better to reject a high protein diet for people with the following diseases:

With severe kidney disease, which is not allowed to increase the load on the last part;
With liver problems, with cholelithiasis of a certain nature;
With severe gastrointestinal diseases;
With oncological neoplasms;
With severe heart disease;
Women during pregnancy; the development of a special diet is possible, but only by a specialist.

Protein diet for a week - weight loss menu

Another advantage of a seven-day protein diet for very fast weight loss is that you can create the menu at your discretion. There are no strict rules here. This option is just one example. Eating meat and losing weight seems incredible, but possible.

Monday

Breakfast: coffee, two eggs;
Second breakfast: 200 g buckwheat porridge;
Lunch: 150 g of boiled meat;
Afternoon snack: 250 g vegetable salad;
Dinner: steamed fish 200 g;
Before you go to bed: a glass of 1% kefir.

Tuesday

Breakfast: coffee, cottage cheese 100 g;
Second breakfast: 250 g fruit;
Lunch: 200 gr of boiled fish + tomatoes;
Snack: 200 g cabbage salad;
Dinner: 200g chicken breast;
Before bed: natural yogurt.

Wednesday

Breakfast: tea, oats wrapped in water;
Lunch: grapefruit;
Lunch: 250 g chicken liver with sour cream;
Afternoon snack: 200 g cucumber and tomato salad;
Dinner: a can of tuna in its own juice;
Before you go to bed: kefir or milk.

Thursday

Breakfast: coffee, 2 egg omelets, a slice of cheese;
Second breakfast: 200 g fruit;
Lunch: 250 g chicken liver with sour cream;
Afternoon snack: 150 g rice, boiled with vegetables;
Dinner: 200 g steamed fish;
Before bed: soft milk.

Friday

Breakfast: 100 g cottage cheese, tea;
Second breakfast: 150 gr buckwheat porridge with dried fruits;
Lunch: 200 g beef, 150 g vegetable salad;
Snack: orange;
Dinner: boiled seafood with green salad;
Bedtime: Herbal tea.

Saturday

Breakfast: oatmeal in water, tea;
Second breakfast: 200 g fruit;
Lunch: steamed fish steak 250 g;
Afternoon snack: 100 g cottage cheese with dried fruits or berries;
Dinner: 200 g chicken breast with 100 g of raw vegetables;
Before you go to bed: kefir.

Sunday

Breakfast: 100 g cottage cheese, coffee;
Second breakfast: 150 g buckwheat porridge;
Lunch: 200 g boiled vegetables, 100 g rice;
Afternoon snack: fruit 250 g;
Dinner: 200 gr turkey fillet, green salad;
Before bed: natural yogurt.

The diet of protein diets lasting 7 days includes some protein products (fish, eggs, meat), which are recommended to be consumed in small quantities (most often 200 g per meal).

Since the protein diet for weight loss during the week puts a lot of stress on the kidneys, eat more vegetables. Eat at least 4 small meals a day. The last meal should be no later than 2 hours before bedtime.

Week 2:the daily menu is repeated, plus small amounts of complex carbohydrates are added.

Protein diet for 2 weeks - menu for 14 days

The menu for the 14-day diet is varied. Dominated by protein-containing products, low glycemic index carbohydrate ingredients are used.

1 week

Monday

Breakfast: black coffee without added sugar;
Lunch: three hard-boiled eggs, boiled cabbage salad, seasoned with vegetable oil (preferably olive oil), 200 g of tomato juice;
Dinner: fried or boiled fish.

Tuesday

Breakfast: unsweetened black coffee with a crouton;
Lunch: boiled or fried fish, vegetable salad with cabbage, seasoned with vegetable oil;
Dinner: 200 grams of boiled beef, 200 g of kefir.

Wednesday

Breakfast: unsweetened black coffee with a crouton;
Lunch: zucchini with large size fried in vegetable oil, apples;
Dinner: 2 hard-boiled eggs, 200 grams of boiled beef, fresh cabbage salad with vegetable oil.

Thursday

Breakfast: sugar-free black coffee;
Lunch: a raw egg, boiled carrots 3 pieces. with vegetable oil, hard cheese - 15 g;
Dinner: fruit.

Friday

Breakfast: raw carrots - 1 piece. with lemon juice;
Lunch: large fried or boiled fish, 200 g of tomato juice;
Dinner: fruit.

Saturday

Breakfast: sugar-free black coffee;
Lunch: 1/2 boiled chicken, fresh cabbage salad or carrots in vegetable oil;
Dinner: two hard-boiled eggs, a glass of fresh carrots, grated with vegetable oil.

Sunday

Breakfast: unsweetened tea - a cup;
Lunch: 200 grams of boiled beef, fruit;
Dinner: the dinner menu from each day described previously except Wednesday.

Java 2

Monday

Breakfast: unsweetened tea;
Lunch: 200 grams of boiled beef, fruit;
Dinner: Dinner menu from each day described previously except Wednesday.

Tuesday

Breakfast: sugar-free black coffee;
Lunch: 1/2 boiled chicken, fresh carrot or cabbage salad, flavored with vegetable oil;
Dinner: boiled eggs - 2 pieces, a glass of fresh carrots, finely chopped with vegetable oil.

Wednesday

Breakfast: freshly grated carrots with lemon juice;
Lunch: boiled or fried fish, 200 g tomato juice;
Dinner: fruit.

Thursday

Breakfast: black coffee without added sugar;
Lunch: a raw egg, boiled carrots (3 pieces), seasoned with vegetable oil, 15 grams of hard cheese;
Dinner: fruit.

Friday

Breakfast: black coffee with croutons;
Lunch: zucchini fried in vegetable oil, apples;
Dinner: two boiled eggs, 200 grams of boiled beef, fresh cabbage salad with vegetable oil.

Saturday

Breakfast: unsweetened black coffee with croutons;
Lunch: boiled or fried fish, vegetable salad with fresh cabbage, seasoned with vegetable oil;
Dinner: 200 grams of boiled beef, 200 grams of kefir.

Sunday

Breakfast: sugar-free black coffee;
Lunch: a hard-boiled egg, cabbage salad boiled in vegetable oil, 200 g of tomato juice;
Dinner: boiled or fried (large) fish.

You can not adhere to the same diet for more than 14 days, a repeat of the diet is possible no earlier than six months later. Allowed sports and foods are the key to success with a protein diet, it is this combination that will save you from 6-7 kg or more. in a short time.

Benefits of a 14 Day Protein Diet

During a diet, you will be able to do physical exercise or shaping along with losing weight, and rapid weight loss will not keep you waiting;
Follow the basic recommendations so that your protein day gives maximum result and benefit: reduce your daily calorie intake to 1000-1200 kcal. Do not forget about the water regime: drink at least 2 liters of water on this day;
In a protein diet there is no feeling of hunger, protein food takes up to 4 hours to digest, and snacks on the menu are less than 3 hours (with 6 meals a day);
Any manifestation of weakness, general fatigue, lethargy, dizziness will be minimal - compared to other diets;
The 14 day protein diet is one of the simplest and easiest in terms of restrictions;
The improvement of the body is done in a complex way - the hips become more elastic, the skin tightens and stimulates, sleep normalizes, cellulite decreases, mood and performance increase - due to the additional loads of limited fat;
This week's menu of recipes includes a large amount of fiber, so disruptions in bowel function are not possible. The most effective protein diet for weight loss includes fractional meals;
The rate of weight loss in a protein diet is not the highest, but its results are different - if the correct diet is followed, weight gain will not happen for a long time;
Exercise in the diet during the diet will only increase the effect of losing weight, making you slim and pleasant.

Disadvantages of a protein diet for 14 days

The 14-day protein diet is not optimally balanced, although it is used in conjunction with fitness or shaping;
Immediate spikes in blood pressure are possible;
Six meals a day will not suit everyone;
Gym training is assumed - which is not always possible;
Repeated application of this variant of protein diet for 14 days is possible not earlier than in one month;
Any chronic illness during diet can get worse;
Vitamins, trace elements and minerals are not enough for the body during the diet and the negative effect is intensified only with additional loads. It is necessary to take multivitamin preparations or their complexes.

Protein diet - menu for 4 weeks

You may ask, what is the most effective protein diet for weight loss and what is its menu? We will show you that everything is very individual. When choosing a protein diet, you need to act on your preferences.

First week (eat half a grapefruit / orange with a boiled egg):

Monday:we dine on a selection of fruits, as much as you eat (oranges, apples, apricots, pears, melons); we have dinner with boiled beef;
Tuesday:dine on skinless boiled chicken; dinner with two eggs, vegetable salad; kefir and toast snack;
Wednesday:lunch with hard cheese, tomatoes, bread; turkey dinner;
Thursday:for lunch an unlimited amount of citrus fruits in one form; for dinner, boiled chicken fillets with bread;
Friday:two-egg lunch with vegetables; boiled / fried dinner with vegetable salad; snack with a citrus;
Saturday:lunch with some kind of fruit; dinner with boiled beef and vegetable salad;
Sunday:have dinner with boiled chicken with vegetables, you can eat a tomato, grapefruit; and for dinner, simmer vegetables.

Second week (breakfast is the same as week 1):

Monday:for lunch, eat boiled beef with vegetable salad; in the evening, eat some boiled eggs and grapefruit;
Tuesday:turkey lunch and vegetable salad; dinner with eggs and oranges;
Wednesday:boiled fish with fresh cucumbers for lunch; eggs with an orange for dinner;
Thursday:at lunch time, eat eggs, fat-free hard cheese, boil vegetables; dinner with two eggs;
Friday:fried fish for dinner; for dinner - 2 boiled eggs;
Saturday:boiled chicken breast for lunch, plus tomatoes and grapefruit; make yourself a fruit salad for dinner;
Sunday:for lunch, grilled beef, tomatoes, grapefruit; for dinner - eat the same as for lunch.

Third week with a summary of the day:

Monday:eat fruit in the morning without being limited in quantity;
Tuesday:Boiled vegetables are also offered in unlimited quantities, only without potatoes;
Wednesday:eat all day, alternating fruits with vegetables, make salads, eat like that, whole;
Thursday:steamed fish with boiled vegetables, add cabbage salad with vitamins;
Friday:Boil or fry turkey meat, eat boiled vegetables.
Saturday, Sunday:unlimited fruit only.

Fourth week listing specific products for each day:

Monday:200 grams of boiled chicken breast, the same amount of fresh cucumber, tomato, oil-free canned tuna, a slice of bread, grapefruit;
Tuesday:fried beef (200 grams), the same amount of fresh cucumber, tomato, bread, apple or pear;
Wednesday:a piece of hard low-fat cheese, boiled vegetables, a couple of cucumbers and some tomatoes, a piece of bread, an orange;
Thursday:Boil 200 grams of turkey, as much fresh cucumber, tomato, bread, grapefruit, pear;
Friday:boil two eggs, eat 3 tomatoes a day, vegetable salad, oranges;
Saturday:turkey breast, canned tuna, boiled vegetables, two cucumbers and two tomatoes, bread, apples;
Sunday:a portion of low-calorie cottage cheese, cucumbers, tomatoes, two cups of kefir, grapefruit.

The main objections of a protein diet

Like any other diet, along with the benefits, the protein diet has some obvious disadvantages:

Significant stress on the kidneys - as a result of eating a large amount of protein, the kidneys receive additional stress, there is a significant loss of fluid;
Metabolic imbalance in the body - due to some dietary restrictions, there is a lack of certain substances, vitamins and minerals. To minimize the possible negative consequences of this, vitamin and mineral complexes should be taken during the diet;
Disruption of the gastrointestinal tract - can occur in some cases due to lack of the right amount of fiber, which is found in large quantities in cereals, vegetables and with a protein diet they are practically excluded from the diet;
Dehydration of the body - can occur due to exclusion from the diet of vegetables and fruits that contain a large amount of fluids. Therefore, to avoid negative consequences, it is necessary to consume at least one and a half liters of liquid every day, better than carbonated mineral water;
Protein diet is contraindicated for people with diseases of the gastrointestinal tract, cardiovascular system and kidneys, as well as for people of advanced age, as high protein content in the blood increases its clotting, which can cause clottingof blood.

Useful weight loss tips on a protein diet

We recommend drinking about a glass of water (plain or mineral) 10-15 minutes before a meal to prevent dehydration. The total amount of fluid you drink should not be less than 1. 5 liters per day. For weight loss, the protein diet menu is very effective and the mechanism of its effect on the body has been thoroughly studied and scientifically proven;
In order not to harm your health, you should count calories: the number of calories per day should not be less than 1200;
Deviations from the diet are unacceptable, it is advisable to eat at the same time. Especially beware of dinner time, it should not be late;
Fix the menu (diet) in the diagram or table, this will help you adhere exactly to the diet plan;
Diet is a diet, but do not reduce physical activity, remember that physical activity is a natural catalyst for fat burning;
When it is best to diet - at work or on vacation - everyone decides for themselves, depending on the nature of work, habits, will. Someone is more comfortable at work, as it distracts him, he is constantly busy with something and this will help him distract from hunger and obsessive thoughts about food. Someone, on the contrary, needs a break or vacation, as he has no opportunity to eat according to the scheme, he has no opportunity to keep thermos, containers with food;
The most responsible, difficult days are 3-5 days of protein, when the body in a panic begins to replenish the fat consumed due to stored fat, but at the same time it will actively ask you for extra food. At this point, the main thing is not to succumb to his demands and not to eat what is not prescribed in the diet. Use all your willpower, remembering how beautiful and slender you will become.

Protein Recipes

The most common protein breakfast is eggs. They can be used to prepare many energetic dishes for the whole day. Of the advantages, it can be noticed that the recipes for a protein diet are very tasty. Here are some examples.

Omelet in a bag

3 eggs;
100 ml. 1. 5% milk;
Salt, pepper, herbs - to taste;
Transparent plastic bag.

Beat eggs and milk. Season for flavors with spices and herbs. Pour the mixture into a bag and immerse in boiling water for 5 minutes. Over time, we remove the contents of the bag and place it on a plate. An excellent, fat-free breakfast is ready!

Chicken squid salad

Squid - 2 peeled corpses;
skinless chicken breast;
2 eggs;
Natural yogurt - 2 tbsp. l.
Cheese - 50 g;
Greens, salt, pepper, lemon juice - to taste;
Pine nuts for decoration.

Boil the squid, chicken breast and eggs. Cut into cubes. Three cheeses. Grini greens. We mix everything. Prepare a sauce from natural yogurt, herbs, lemon juice and pepper. Season the salad and decorate with pine nuts. Leave the salad to steep slightly before use.

For lunch and dinner, roast beef, grilled or boiled, pork, chicken, turkey, fish or seafood are good options.

Chicken in kefir

Chicken breast - 1 piece;
Salt, pepper, garlic;
Kefir - half a liter.

Rub the chicken fillet with salt, pepper and chopped garlic, then fill with kefir. We give to marinate for at least 3 hours. Then bake in the oven for 25-35 minutes at 180 degrees.

Pork in soy sauce

Pork (not fatty parts) - 1 kg. ;
Soy sauce - ½ cup;
Salt, pepper, spices for meat - 2 tablespoons.

Cut the pork into medium pieces, rub with spices, salt and pepper, fill with soy sauce and marinate for 2-3 hours. Pork can be baked in the oven or grilled until it takes on a golden color. The basis of recipes for a protein diet for weight loss is protein, low in fat and carbohydrates. Next, we advise you to look at the reviews for a protein diet for weight loss.

Protein diet is the generic name for a protein-based diet. The diet consists of meat, fish, cottage cheese, eggs. Fruit vegetables are used, but in smaller amounts, the same goes for cereals, soups and other carbohydrate-rich foods - the main source of energy.