Everything about protein diets: types, menus for a week and 14 days, a list of products, reviews, recipes

Foods rich in protein

The protein diet is one of the most popular, especially among men. Unlike most diets, it helps build muscle mass and also allows you to have a varied menu for the week. The calorie content of the diet can easily change depending on current energy costs. This allows for a flexible approach to nutrition and not going hungry.

Is it possible to lose weight with a protein diet

Many people wonder if it is possible to lose weight on a protein diet. It ranks among the best nutritional programs for weight loss, but the result can only be achieved with regular exercise.

The fundamental principle of the diet is that protein makes up the majority of the diet. They are a building material for the body, essential for muscle growth and an active and happy life in general. Their deficiency leads to decreased performance, fatigue and depression.

A protein diet can help a person begin their transformation. Of course, you'll have to say goodbye to the sweet and fried, but isn't the result worth it?

Remember: to lose weight you need to get physical education.

Plan creator - Pierre Ducan

What nutritional systems exist (Ducan, ketone, Atkins) and how effective they are

There are several nutritional programs for 7, 14 days or more depending on the predominance of protein in the diet. Let's talk about the most effective.

Ducan system

The advantage of this system is that a large amount of protein is consumed and carbohydrates - in limited quantities.

Ducan's feeding system consists of 4 stages, each with its own rules. However, there are general principles for everyone:

  • drink at least 1. 5 liters of water per day;
  • every day there should be at least minimal physical activity - exercise and walking.

First step

Meals at this stage are based on lean protein foods: skinless chicken and turkey, fish, eggs, beef tenderloin, and low fat dairy products.Deep frying in oil is strictly prohibited, but you can use all other cooking methods, eg steaming.In addition, it is allowed to add spices and herbs to the diet. It is imperative to support the work of the intestines and take a tablespoon and a half of oat bran per day. It is forbidden to eat pork, sausages, rice and other grains, fruits, sweets, bread, flour, beans and sugar.

Second step

This step will already be easier and will take more than two weeks. It combines protein and vegetable days. The protein-vegetable diet is varied and light, especially compared to the protein days. The estimated weight loss will be more than 4 kg. If you should not lose more than 10 kg, the days alternate after one, and if more - 5 after 5. The duration of the stage is calculated on the basis of a simple formula: 1 kg lost = 7 days.

Protein days completely repeat the menu of the first step. The only clarification is that it is allowed to add cucumbers. On vegetable days, you can eat all vegetables except beets, avocados, and potatoes. They cannot be seasoned with mayonnaise, but they can be boiled and baked. You should also consume 2 tablespoons of bran per day. The prohibited foods are the same as before.

Third step

At this point the result is fixed. For each kilogram lost, 10 days of fixation are necessary. Yes, it seems to be very long, but this is how you can provide a beautiful figure. It is forbidden to eat sugar, sweets, flour and semi-finished meat products.

It is allowed to eat everything that was in the previous stages, but with additions: fruits are added per day (not just grapes, dates and bananas), 2 slices of whole grain bread and 40g of cheese. Starchy foods such as potatoes can be cooked twice a week. And also 2 times a week it is allowed to organize a vacation and eat whatever you want, but, of course, without fanaticism.

Fourth step

This step assumes that the food system has already become a habit and basically a way of eating. Now there are no banned products, but it is recommended to get organized with protein one day a week. Of course, to attack the sweet and the harmful and eat it in large quantities is not worth it - no diet will prevent you from gaining weight and losing the result.

The keto diet

This diet allows you to eat meat, oily fish, eggs, green vegetables (spinach, cabbage, cucumbers or zucchini), tomatoes, avocados, raspberries, strawberries, mushrooms, vegetablesand butter, hard and soft cheeses, low fat cottage cheese, sour cream and yogurt, as well as all spices, almonds, peanuts, walnuts and pine nuts. Therefore, the menu can be very varied.

The diet is certainly not suitable for people with kidney and cardiovascular problems, diabetes and eating disorders. Here are some of the side effects to look out for when following a keto diet:

  • negative effect on kidney function;
  • dehydration, constipation, risk of heart disease.

Keto has some significant pros and cons, so switching to this diet is worth considering carefully.

Diet planning for efficiency

Atkins diet

The Atkins diet is similar to the Ducan diet. There are also 4 stages here - intro, main (aimed at losing weight), transitional (the outcome is fixed), and final. The first two stages last 14 days: during this time the body gets used to a new way of eating and rebuilds itself. In the future, the diet should become a way of life. The diet assumes a minimum of carbohydrates, a maximum of protein and a complete rejection of alcohol.

Protein is the basis of the diet, unsaturated fat and fiber are also allowed. These include avocados, nuts, salmon, and vegetable oils. Fiber will be provided by green vegetables and herbs, and some carbohydrates can be obtained from unsweetened fruits, grains and berries. The diet is not suitable for pregnant women and people with kidney and liver problems.

Dangers of protein diets

Due to serious deficiencies, protein diets cannot be called healthy and safe. An excess of protein leads to the development of urolithiasis and negatively affects the functioning of the kidneys, brain and liver. There are a few more significant drawbacks:

  1. The gastrointestinal tract may be impaired.
  2. Animal feed contains cholesterol, even though it is the most dietary poultry.
  3. Nutrition is generally out of balance.

We do not recommend following a pure protein diet, as they cause health problems for a long time.

List of protein products

To compose the menu properly, you must familiarize yourself with the list of protein products:

  1. Meat: chicken and turkey fillets and beef.
  2. Fish: especially tuna, which is virtually fat free, but has a record protein content among fish.
  3. Legumes
  4. Soy replaces meat and fish for vegetarians and people who abstain from meat for other reasons.
  5. Curd is an affordable high protein product.
  6. cheese contains protein, but it is also high in fat. It is not suitable for all diets.
  7. Beans. Most legumes are high in protein, but beans are especially important. Chickpeas and lentils are also good options.
  8. Buckwheat. Of all the grains, buckwheat contains the most protein, and it also contains a lot of fiber that is useful for the intestines.

If you spend time in physical activity, you have an increased need for protein. We recommend to pay attention to powdered protein mixes, protein bars.The proteins in these products are well absorbed and the compositions are balanced in amino acids, vitamins, micro and macro elements.

A detailed menu of a strict low calorie diet for the week

A low calorie diet for a week will allow you to get quick results and generally adjust the body to a new way of eating. This easy to lose weight loss diet is based on one principle: eat 800 calories a day. Consider a menu for super fast weight loss.

Monday

You can have low fat yogurt and green tea for breakfast.

Snack - a handful of peanuts, lunch - steamed chicken.

Afternoon snack - 150 g of fat-free cottage cheese. It is recommended to end the day with a glass of zero fat kefir.

Tuesday

For breakfast it is recommended to eat 150 g of low-fat cottage cheese and drink coffee without sugar. Peanuts and other protein productsSnack - low fat yogurt, for lunch - boiled beans, for an afternoon snack - a glass of fat-free kefir. For dinner - chum's steak.

Wednesday

Start the day with 2 hard-boiled eggs and coffee without sugar. For a snack - a glass of low-fat yogurt. For lunch - lean fish, such as steamed pollock, for an afternoon snack - a glass of zero-fat kefir, and for dinner - a handful of peanuts.

Thursday

For breakfast you can eat low-fat cottage cheese and drink green tea. For a snack - 2 hard-boiled eggs, for lunch - a baked turkey fillet with mushrooms, and for an afternoon snack - an arugula salad. It is recommended to cook trout for dinner.

Friday

For breakfast, fat-free cottage cheese and sugar-free coffee. For a snack - a glass of low-fat kefir, for lunch - boiled beef with beans. For an afternoon snack, you can eat boiled cauliflower, and for dinner, boiled or baked lean fish, such as cod.

Saturday

For breakfast, you can boil oatmeal porridge in water and drink green tea. For a snack - a handful of peanuts, for lunch - a fillet of boiled squid, Steamed pollock filletfor an afternoon snack - a glass of low fat yogurt. For dinner - 2 hard-boiled eggs.

Sunday

Last breakfast of this week - oatmeal porridge over water and coffee without sugar. For a snack - a glass of low-fat kefir, for lunch - lean fish, for example, steamed pollock. Afternoon snack - salad of boiled beans with mushrooms, and for dinner - low-fat cottage cheese.

Protein and vegetable menu for 14 days

Protein and vegetable nutrition is a perfectly balanced menu that allows you to lose weight easily, quickly, tasty and without side effects.Nutrition is rich in vitamins, fiber and protein - all of which are so important for the body. For 14 days, the following ration is offered daily (a cup of green tea is meant daily for breakfast):

Day Products
1 1 boiled egg with olives, 200g steamed chicken fillet with vegetables, 200g broccoli and low-fat yogurt
2 Porridge on water, a handful of dried fruits, 200 g of steamed fish with vegetables, 200 g of cottage cheese
3 Protein omelette with tomatoes and arugula, chicken fillet with carrot and cabbage salad, 1 boiled egg with cheese and tomato
4 150 g fat-free cottage cheese with cucumber and buckwheat, steamed turkey fillet with vegetable salad, baked cod with olives and feta cheese
5 Porridge on water, boiled beef + vegetables, avocado salad, a glass of low fat or 1% kefir.
6 Buckwheat pudding, boiled chicken salad, tomatoes and iceberg leaves, chum salmon with vegetables
7 Porridge with low fat milk, vegetable salad and 1 boiled egg, cooked pollock with wild rice for garnish
8 This day should be a fasting day, you can eat vegetables in unlimited quantities (but within reasonable limits)
9 150 g of Greek yogurt, 2 hard-boiled eggs, coleslaw with chicken, 200 g of steamed pollock with vegetables
10 Baked zucchini with cheese, boiled beef with vegetables, buckwheat with cottage cheese and milk
11 Low fat yogurt, baked fish with olives and any salad, low fat or 1% kefir
12 Porridge on water, cod with beans, vegetable salad with chicken
13 Buckwheat with cottage cheese and milk, steamed turkey fillet with vegetables, coleslaw and carrot salad
14 Oatmeal in water with dried fruit, boiled beef with vegetables, a glass of low fat yogurt.

The protein-vegetable diet is balanced and may be recommended for long-term use.

A man on a protein diet

Review of results comments

Usually people search the internet first for how to lose weight on protein diet, is it really easy to lose weight. Most people report both positive body changes and negative health effects. This is because it is possible to lose weight without losing muscle, improve relief and not stress the body. There is also a variety of menus for every day, the absence of hunger and bad mood. Protein days for weight loss can be organized without harm to health, but the total duration of such a diet should not exceed 14 days, as recommended by doctors.

The protein diet is chosen by those who want not only to lose weight, but also to qualitatively change the body in general, so as not to appear exhausted, but on the contrary, a cheerful and fit person. In addition, this diet is suitable for those who love pure meat and can easily do without sausages and sausages. In order not to break down, those who have lost weight give some advice:

  1. Drink a glass of lukewarm water in the morning on an empty stomach.
  2. Eat breakfast half an hour after waking up.
  3. Dinner 3 hours before bedtime.
  4. Drink 2 liters of water per day.
  5. To avoid bowel problems, you need to drink 1% kefir.
  6. For those who cannot live without coffee, 1 cup without sugar is allowed.

People's reviews are filled with joy that in 2 weeks people started noticing small changes in their body. Although these steps are still quite small, they have already been taken. From the negative, the majority get an unpleasant odor from the body, which nothing can interrupt. It is not recommended to follow this diet for more than 14 days.

Alas, there is no magic diet pill. It is often said that protein diets are effective for weight loss, but this is a misconception. Yes, you can quickly lose a few extra pounds, but it will happen if you significantly limit the amount of calories you consume. Protein alone is not suitable for weight loss.

Banana and almond smoothie

Interesting recipes

On the one hand, it seems that there are very few allowed products and a person will face painful monotony. However, this is not the case, you can easily diversify a protein diet, and simple and tasty recipes for a protein diet for weight loss will help. Remember to include hiking, running, and other sports in your day. Otherwise, there will be no effect.

Protein shake

Protein Slimming Shake is a sports drink that will saturate your body all day long. To cook you will need:

  • 200 ml low fat milk
  • 1 chicken egg;
  • 1 banana;
  • 100 g of 9% cottage cheese;
  • a teaspoon of sugar.

Prepare a mixer or blender from special equipment.

  1. Beat the peeled egg in a blender with sugar
  2. Cut the peeled banana into small circles
  3. Add the banana to the egg bowl, pour in the milk and beat until smooth.
  4. Now add the curd and beat again.

Done! Enjoy your meal.

Chicken fillet with guacamole sauce

This is an easy to prepare healthy meal. Despite the presence of avocado in the composition, the BJU of the dish is 57/25/18. To cook we need:

  • 500 g of chicken fillet;
  • 1 avocado;
  • 1 teaspoon of lemon juice
  • Guacamole
  • half a teaspoon of dried garlic;
  • 1 teaspoon ground red pepper;
  • 1 tablespoon of olive oil
  • 100 g of low-fat cheese;
  • cilantro and pepper to taste.

First, remove the pulp from the avocado and mash it with a fork, then add the pepper, lemon juice, a little salt and seasoning. Now let's put this mass aside for a moment. The remaining salt, seasonings and dried garlic should be smeared with fillets. Put the meat in a pan and fry it on each side for 4 minutes over medium heat. After that, sprinkle it with cheese and close the lid to melt the cheese. Then you need to wait a few more minutes, after which you can put the fillet on a dish and put the previously prepared sauce on top.

Protein curd casserole

The protein casserole is ideal for breakfast. To prepare it you will need:

  • 500 g of cottage cheese;
  • 1 egg;
  • 40 g of cornstarch;
  • 2 egg whites;
  • 1 tablespoon of baking powder
  • a tablespoon of sugar;
  • half a teaspoon of vanillin;
  • 50 g of raisins.

First mix the curds, eggs and egg whites. Then add the cornstarch and the rest of the ingredients. Now put the mass in a baking dish and leave for 30 minutes. at 180 degrees. The crust will become crisp, and the pan itself will be tender and satisfying.

Salted trout salad

For this light salad you will need:

  • lettuce leaves;
  • 4 cherry tomatoes;
  • 30 g of trout fillet;
  • leek stalk;
  • a tablespoon of olive oil for the dressing;
  • pepper.

You can also add a teaspoon of chia seeds to improve stomach function. The cherry should be cut in half, the trout should be cut into cubes, the onion stalk should be cut into slices. We wash the lettuce leaves, cut them into pieces and put them on a plate, put all the ingredients on top, season with olive oil and seasonings. Then you need to mix everything thoroughly. Such a salad should be eaten immediately, it will quickly lose its freshness in the refrigerator.

Conclusion

Protein diets get you started on the road to weight loss, building a strong body and getting in good shape. In combination with sports loads, especially jogging, during the period of grip, it will turn out to lose some weight, and it will be fat, not muscles, that will disappear. The feeling of hunger will not torment, but be sure to drink enough water, exercise, walk, and get fiber.

Remember that a diet rich in animal products is not safe for your health because of their cholesterol content.

It is recommended to add vegetables to the protein diet, at least 400g per day, excluding potatoes. This will help keep your diet balanced.