Protein diet for weight loss: menu for every day

Diets are one of the simplest and most common options for losing weight. In order to lose weight for some event, and the extra pounds are gone for a long time, women and men resort to food restrictions. But nutritionists warn: some diets can seriously harm the body. And then, instead of a beautiful and slender figure, we will receive a referral to a doctor.

How to lose weight safely? With a protein diet it's easy! There is no need to exhaust yourself with constant refusals to eat and feel hungry all the time. Protein foods, which form the basis of the diet with this diet, are quite filling. At the same time, it provides the energy necessary for the body, and the person does not feel lethargic or depressed.

In addition, this is a completely safe way to lose weight - you will not experience a deficiency of any vitamins and lose muscle mass.

Features of a protein diet

As the name suggests, the basis of a protein diet is protein foods. This is not only meat and milk, but also eggs, legumes, and nuts. Proteins should make up more than half of the daily diet. At the same time, fats and carbohydrates should not be excluded, but limited as much as possible.

Other principles of a protein diet:

simple “fast” carbohydrates should be completely removed from the menu;
It is advisable to consume mostly natural vegetable fats;
in order not to disrupt the digestion process, vegetables rich in fiber should remain in the diet;
During the day you need to eat fractionally, dividing the daily norm into 5-6 meals;
If you have an abundance of protein foods, you need to do sports or physical activity every day - walk a lot, go to fitness or the gym, etc.

How it works? The main source of energy for our body is carbohydrates obtained from food. When they are not enough, our body adjusts to a new mode of operation, burning glycogen stored in the form of subcutaneous fat. The body uses up its own energy reserves.

Within seven days the effect will be noticeable - 4-5 extra kilograms will be lost. At the same time, muscle mass will remain the same due to the fact that the menu contains enough protein products to “build” and restore muscles. The greatest effect will appear after three weeks - excess weight will go away, and beautiful muscle relief will become clearly visible.

results

By eating only high-quality products from the protein-vegetable diet menu for weight loss, you can lose from 4 to 12 kg. Of course, the most effective result is possible only with impeccable compliance with all the rules.

To make sure that the results of the diet are truly effective, check out the evidence in the form of “before” and “after” photos:

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Protein diet rules

The protein diet is designed in such a way that our daily menu consists mostly of proteins. But when preparing a diet for every day or for the whole week, you need to follow certain rules:

Monitor the quality of the products. Canned food, smoked meats, and semi-finished products are also prohibited during the diet, although they can be classified as proteins. Fast food and other similar foods contain not only fast carbohydrates, but are also rich in animal fats and harmful additives.

Give preference to lean types of meat and fish. This includes poultry, rabbit, ocean and sea fish. It is better to temporarily avoid fatty pork and beef, as well as offal. Meat rich in lipids takes longer to digest and puts more strain on the gastrointestinal tract and kidneys.
Limit spices, preservatives, etc. With an abundance of protein foods, the kidneys are subject to greater stress than usual. Excess salt, spices, and flavor enhancers retain fluid and create additional difficulties for the excretory system.

As with other diets, remember to drink enough fluids and monitor your condition. If it begins to worsen, you should immediately stop the protein diet and consult a doctor.

Cereals

It was not for nothing that Hercules received its name in honor of the ancient Greek hero. Oatmeal (rolled oats) contains 10–12 g of protein, as well as all minerals and vitamins. Oatmeal is easily digestible, so this porridge will give you strength for the whole day. There is an exotic type of cereal - quinoa, which contains 14 g of protein. This is one of the most useful products, which, unfortunately, is not always easy to find in stores. On average, grains contain 6 g of protein and many other healing substances.

Authorized Products

What can you eat while on a protein diet? The list of products that are allowed includes:

Meat. It is recommended to eat chicken, turkey, rabbit, lean parts of beef, and veal.
Fish. Only unsalted and unsmoked fish, steamed or oven-cooked without additional fat, are suitable.
Eggs. These can be either chicken or quail eggs. They can be boiled, eaten raw, or made into a steam omelet.
Milk and dairy products. These include unsweetened yoghurts, sour cream and low-fat cottage cheese.
Vegetables. Green vegetables that are rich in fiber are allowed: for example, cucumbers, zucchini, cabbage. They can be eaten raw, as well as boiled, stewed, and baked.
Fruits. Although this type of product is usually rich in carbohydrates, you can include some citrus fruits in your menu so as not to experience vitamin deficiency.
Cereals. Cereals and cereals are prohibited, but you still can’t do without them. It is recommended to gradually add buckwheat or oatmeal as a side dish.
Tea. You can drink herbal infusion or green tea without sugar. The rest of the liquid should be clean water. Only one cup of coffee per day is allowed.

First meal

First courses with protein broth are low-calorie food, easily digestible and satiating due to the serving size.

Fish soup with cauliflower

Recipe No. 6
Cooking method:

Wash the cauliflower, separate into florets, and cut into small pieces.
Cut the fish into large cubes. Cut the onion into half rings.
Place all ingredients in a saucepan, add water and cook until tender.
Add salt and pepper to taste at the end of cooking, add lemon juice.

***Serve with a dollop of low-fat yoghurt.

Ingredients: - white fish fillet - 400 g; – red onion – 40 g; — cauliflower – 400 g; - lemon juice - 1 tbsp. l.; - salt, pepper - to taste.

Chicken soup with meatballs

Recipe No. 7
Cooking method:

Mix minced meat, egg whites, bran. Cut the onion into small cubes, add to the meat, stir.
With wet hands, form small meatballs and place in boiling broth. Add bay leaf, black peppercorns. Boil until done.
Before serving, finely chop the dill and sprinkle on the dish.

Ingredients: - minced chicken fillet - 300 g; – egg white – 2 pcs.; - wheat bran - 1 tbsp. l; — vegetable broth (from celery or cauliflower) – 1.5 l; — dill – 1 bunch; — onion – 40 g; — bay leaf – 1 pc.; - salt, spices - to taste.

Salmon fish soup with milk

Recipe No. 8
Cooking method:

Place the tomatoes in a deep plate, pour boiling water over them so that you can easily remove the peel with a knife. Cut the onion into small cubes.
Peel the carrots, rinse, grate on a coarse grater.
In a non-stick frying pan without adding oil with a little water, fry the carrots and onions, then add the tomatoes.
Place the roast in a saucepan, add 1 liter of water, and bring to a boil. Reduce heat and boil vegetables for 6 minutes.
Cut the salmon into small pieces, add to the broth, after 5 minutes add milk. Then salt, spices and finely chopped herbs.
Leave for 20 minutes before serving.

Ingredients: - salmon fillet - 450 g; — tomatoes – 240 g; — onion – 50 g; — carrots – 35 g; — milk 1.5% — 500 ml; — parsley – 1 bunch; - salt, spices - to taste.

How to switch to a protein diet

To make the transition to protein nutrition as comfortable as possible and give the maximum weight loss effect, you need to switch to the diet gradually. It’s worth starting to gradually give up carbohydrates 2-3 weeks in advance, limiting sweets and starchy foods. This is especially true for those who love sweets. If you suddenly exclude them from the menu, there is a high risk of failure.

1-2 days before starting a protein diet, you need to gradually eliminate other foods, switching to the planned diet. During the restriction, it is imperative to monitor your condition. This applies not only to weight, but also to well-being. Even if you are mildly unwell, pay attention to the condition of your urine and stool.

If you are unsure of your abilities, plan your first attempt at a weight loss diet during the holidays. This way there will be fewer temptations to eat something forbidden with colleagues or friends.

It’s best to make a menu in advance and go grocery shopping. Try to keep the refrigerator free of excess food that could undo your efforts. The main condition is that the protein diet must be accompanied by physical activity. Even if you don't play sports, you should start doing exercises, running, cycling every day or at least every other day.

Salads

Salads complement meat dishes or act as an independent high-protein dish.

Canned tuna salad

Recipe No. 16
Method of preparation:

Drain excess water from tuna and mash with a fork.
Cut the cucumber and pepper into small cubes, chop the spinach.
Mix all ingredients.

***You can use any greens instead of spinach.

Ingredients: - canned tuna in its own juice - 1 can; – cucumber – 80 g; — bell pepper – 40 g; - spinach - 1 bunch.

Chicken and asparagus salad

Recipe No. 17
Cooking method:

Disassemble the cauliflower into florets, boil until tender along with chicken fillet and chopped asparagus.
Cut the cucumbers into thin strips.
Combine all ingredients, add peas, salt and spices.
Add olive oil and lemon juice and stir.

Ingredients: - chicken fillet - 350 g; – cucumber – 250 g; — cauliflower – 250 g; — celery – 50 g; — canned green peas – 50 g; – asparagus – 100 g; – olive oil – 2 tbsp; – lemon juice – 2 tbsp; - salt, pepper - to taste.

Duration of the protein diet

The minimum period for which a protein diet is designed is 7 days. It is considered optimal if you adhere to this diet for 10-14 days. During this time, you can lose up to 8-15 extra pounds and get noticeable results. This period is good in cases where you need to lose weight, for example, for some kind of celebration and impress guests with a slim figure.

The maximum duration of a protein diet is 21 days. Extending this period is unsafe for health. This is relevant for those who play sports and want to “dry up” for competitions. In all other cases, you should not give up a balanced diet and your favorite foods for almost a month.

How often can you resort to protein nutrition? It is recommended to lose weight in this way no more than once every three months. Give your body a chance to properly recover and establish its normal metabolism before stressing it again.

Dessert

The main ingredients in dessert recipes for a protein diet are cottage cheese and other dairy products. By adding berries and low-calorie fruits, you can enjoy low-calorie sweets.

Chocolate - protein soufflé

Recipe No. 18
Cooking method:

Place the milk in the freezer for 20 minutes. Beat with a mixer - the volume should increase by 1.5-2 times.
Add protein and gelatin diluted in hot water.
Distribute into molds and place in the refrigerator for 20 minutes.

Ingredients: - milk 1.5% - 250 ml; — chocolate protein – 30 g; — gelatin – 10 g; - hot water - 120 ml.

Quitting the diet

Proper exit from a protein diet will help avoid excessive stress on the intestines and digestion, as well as the excretory system. The basic rule is that the exit should last twice as long as the diet itself. For example, if you adhered to the restrictions for ten days, it will take twenty to gradually restore your diet.

It is necessary to introduce carbohydrates and other foods gradually and very smoothly. Start with vegetables and fruits, adding them little by little to the menu. Cereals, pasta, sugar and potatoes should be introduced last and also gradually, gradually increasing not only the variety of carbohydrate foods, but also their quantity.

To maintain the results, give up some bad habits:

limit the consumption of sweets and starchy foods, especially baked goods, cakes, and carbonated drinks;
give up fast food and semi-finished products - they contain products of poor quality, seasoned with preservatives, dyes and flavor enhancers;
bake foods in the oven or steam them, avoiding fried, fatty, spicy foods;
maintain a high level of physical activity - this not only helps you lose weight, but also helps fight stress;
control your alcohol consumption - regular gatherings with a can of beer in the evenings will have a detrimental effect not only on your figure, but also on the condition of your hair, skin and the whole body as a whole.

Second courses

The combination of protein products with complex carbohydrates and vegetable side dishes leaves room for the imagination of a losing weight cook. Changing the texture and presentation of boring chicken breast or another source of protein is a tactical move to ease the psychological perception of a protein diet.

Chicken fillet in kefir

Recipe No. 9
Cooking method:

Wash the chicken fillet, pat dry on a paper towel, cut into small cubes or long strips.
Finely chop the greens and add to the meat with salt, pepper and spices.
Mix kefir with water, pour over fillet. Cover with a lid and place in the refrigerator for 2.5 - 3 hours.
Heat a non-stick frying pan and place the meat in the pan without adding oil. Fry over high heat for 1 minute on each side. Next, reduce the heat, cover with a lid and simmer until done.

Ingredients: - chicken fillet - 350 g; - kefir 1% - 120 ml; – water – 80 ml; - parsley or dill - 1 bunch; - salt, pepper, spices - to taste.

Cod baked in the oven with vegetables

Recipe No. 10
Method of preparation:

Wash the zucchini and remove the skin. Chop all vegetables into small cubes.
Grate the cheese on a coarse grater, chop the herbs.
Cut the fillet into small pieces.
Fry the zucchini in a non-stick frying pan without adding oil for 2 minutes. Then add broccoli, cauliflower, salt and pepper. Stir and fry for another 3-5 minutes.
Grease a baking dish with a drop of olive oil. Add half of the vegetable mixture, then evenly add the fish, adding salt. The next layer is half a portion of grated cheese and again vegetables. The last layer is a mixture of cheese and herbs.
Place in an oven preheated to 200 degrees for 15 minutes.

Ingredients: - cod fillet - 300 g; — broccoli – 100 g; — zucchini – 300 g; — cauliflower – 100 g; — hard cheese – 50 g; — dill – 1 bunch; - salt, pepper, spices - to taste; - olive oil - for preparing the mold.

Chicken fillet rolls with avocado

Recipe No. 11
Method of preparation:

Peel the onion and garlic. Rinse vegetables and herbs thoroughly and dry.
Pour boiling water over the tomato and remove the skin. Cut into small cubes.
Cut the soft avocado lengthwise and remove the pit. Scoop out the pulp with a spoon and puree with a fork.
Cut the onion into small cubes. Chop garlic and herbs.
Combine vegetables and herbs, add lime juice, salt and pepper to taste. Mix.
Rinse the chicken fillet and dry. Cut the meat lengthwise into 2 parts, without cutting all the way through, to create a large steak. Lightly beat the fillet, place in a bowl, pour in soy sauce, and let sit for 15 minutes.
Place the fillet on a flat surface and place half of the filling on one edge, roll the fillet into a roll. Do the same procedure with the second part of the meat.
Place the rolls in a small baking dish, greased with olive oil, pour over the remaining soy sauce, and sprinkle with pepper.
Place in an oven preheated to 180 degrees for 40-45 minutes.

Ingredients: - chicken fillet - 600 g; — avocado – 1 pc.; — lime – ½ piece; — tomato – 1 pc.; - garlic - 2 cloves; — onion – 1 pc.; – fresh basil – 2 sprigs; - soy sauce - 2 tbsp. l.; - salt, pepper - to taste.

Squid roll

Recipe No. 12
Method of preparation:

Clean the squid from entrails and skin. Bring the water to a boil, lower the carcass into the pan for 10 seconds. If you keep it longer, the meat will become rubbery. Grind in a blender after cooling.
Grate the cheese on a coarse grater and add to the squid. Add raw egg whites, salt and pepper to the mixture. Mix.
Spread the mixture onto a silicone mat in an even layer. Place in an oven preheated to 180 degrees for 15 minutes.
Filling: cut the boiled whites into cubes, chop the herbs, grate the cucumber on a coarse grater. Add yogurt, salt and stir.
Place the filling on the warm crust and roll it into a roll. Cool before serving.

Ingredients: - squid carcass - 450 g; — hard cheese – 100 g; – cucumbers – 80 g; – egg white (raw) – 2 pcs.; – egg white (boiled) – 2 pcs.; — natural yogurt without additives 1.5% — 50 g; - greens, salt, pepper - to taste.

Fish cutlets with basil sauce

Recipe No. 13
Cooking method:

Rinse the fillet and dry. Grind in a blender with onion, dill, egg and salt.
With wet hands, form cutlets and fry in a non-stick frying pan on both sides under the lid.
Sauce: mix yogurt, mustard, lemon juice, basil, salt.

Ingredients: - cod fillet - 350 g; — chicken egg – 1 pc.; — onion – 30 g; - strengthened - 1 bunch; — natural yoghurt 1.5% — 60 g; — mustard – ½ tsp; — dry basil – ½ tsp; – lemon juice – 1 tbsp; - salt - to taste.

Roast pork in soy sauce

Recipe No. 14
Method of preparation:

Rinse the meat, dry and rub with garlic, lemon juice, salt, pepper, and chopped bay leaf.
Place in a deep baking dish and place in an oven preheated to 180 degrees for 45 minutes.
Every 10 minutes, baste the meat with the released juice.
Cut the finished dish into pieces, place on a plate, pour over the remaining sauce from the baking dish and soy sauce.

***Fresh vegetable salad is suitable as a side dish.

Ingredients: - lean pork - 400 g; – soy sauce – 50 ml; – lemon juice – 2 tbsp; — bay leaf – 1 pc.; - garlic - 1 clove; - salt, pepper - to taste.

Diet homemade chicken sausages

Recipe No. 15
Method of preparation:

Grind all ingredients with an immersion blender until smooth and creamy. Divide the mixture into 3 or more parts.
Lay out the cling film in two layers, place the meat in the middle, wrap in the appropriate shape and secure with threads around the edges. Repeat the procedure with the remaining meat.
Bring water to a boil in a deep saucepan and add sausages. Reduce heat to low, cover and simmer for 1 hour. The water should boil slightly, not bubbling.
After an hour, release the sausages from the film, cool and roll in spices. Wrap in foil for at least 2 hours.

Ingredients: - chicken fillet - 350 g; — chicken thigh fillet – 350 g; – egg white – 4 pcs.; — milk 1.5% — 400 ml; - salt, spices - to taste.

Protein diet: pros and cons

The protein diet is popular due to its effectiveness - with its help you can achieve significant weight loss. At the same time, it suits many people. Among the advantages of this method:

variety of foods consumed - you don’t need to give up everything, you can eat deliciously;
absence of a constant feeling of hunger - you should eat small meals every 2-3 hours;
rapid weight loss - the result appears almost immediately and can be maintained for a long time;
loss of body weight due to your own fat – the body’s reserves are consumed without harm to health;
Suitable for athletes and those who actively train - physical activity is an indispensable condition for protein nutrition.

Despite the many advantages, this method of weight loss also has several disadvantages. Commonly cited as the most serious are nutritional imbalances that can cause calcium to be leached from the bones. In addition, there may be other disadvantages:

decreased cognitive abilities and concentration due to lack of carbohydrates;
increased risk of thrombosis and similar diseases due to increased blood clotting;
bad breath, the cause of which lies in the high level of ketones constantly present in the body.

Contraindications

Like all effective methods of weight loss, a protein diet has contraindications. It is best, before you start switching to a protein menu, to consult a doctor with whom you regularly see. This diet is not suitable:

pregnant women and nursing mothers;
elderly people and young children;
anyone diagnosed with cancer;
people with chronic kidney and gastrointestinal disorders;
those who suffer from diabetes and other metabolic disorders.

In addition, you should not start losing weight during periods of increased physical or emotional stress. These include not only final exams, but also work pressure or sudden climate change.

You should not go on a diet if you have acute respiratory or infectious diseases, or while taking any medications. You must first fully recover from the illness and take a course of the necessary medications, and only then begin to lose weight.

During a protein diet, you can take vitamins, as well as complexes of macro- and microelements.

Common Mistakes

The protein diet is a procedure with proven effectiveness. If the weight stubbornly refuses to go away, most likely you have made one or more common mistakes:

Refusal of physical activity. It is best if you play sports and exercise daily. But without a load, the restrictions will have no effect, so start with walking and simple exercises in the morning. Even at home, you can do aerobics or fitness.
Complete refusal of carbohydrates. Vegetables, fruits and grains should be limited as much as possible, but you cannot give them up completely. Fiber-rich foods should remain on the menu so that the intestines can function properly. In addition, carbohydrates are a source of energy that is needed for brain function.
Quick transition to protein foods. A gradual transition to such a diet is extremely important - you cannot suddenly remove all carbohydrates and fats. Otherwise, the body will experience stress, to which it will react not only with poor health and depressed mood, but also with subsequent weight gain.

Also remember not to starve or overeat. Eating evenly throughout the day is important for satiety and the absence of hunger, and also helps maintain normal load on the intestines and liver.