Protein diet for weight loss. Protein diet for weight loss Protein diet: recipes

A balanced protein diet is considered one of the simplest and most effective methods for weight loss. The diet is designed for those who want to lose weight without giving up meat products. The protein diet menu is mainly composed of protein foods, and the consumption of fats and carbohydrates is reduced to a reasonable minimum. protein diet for weight loss will help to part with extra pounds without causing much harm to your body, provided that you follow all the recommendations below.

The basic principles of a protein diet for weight loss

When a person eats a lot of carbohydrate-containing foods, he feeds the body with simple “fuel”, and all buns, cakes, pizzas and much more, for the most part, contain simple fats and carbohydrates. The body, recognizing food, uses carbohydrates in order to maintain a person’s strength, in other words, it spends it on energy production, but it (the body) deposits the remaining fats in bins, as if on a “rainy day”. There are plenty of places where fat could be hidden in a person, for example, the stomach or sides. But do not despair, the body can be outwitted. It is enough to exclude carbohydrates from consumption and supply only proteins to the body, it will immediately begin to look for a way out of this situation and it will have to burn its own fats for energy.

Physical activity will also help you lose weight. A protein diet is a great time to tone up and strengthen muscles (you just need a lot of protein for this), and exercise will help you burn excess fat faster.

Advantages and disadvantages of a protein diet for weight loss

Benefits of a high protein diet

The main and one of the most important advantages of a protein diet can be considered the fact that after eating the prescribed proportion of proteins, a person is deprived of hunger for a long time, and at this time the body continues to work for you. Protein is considered a complex food component, for the digestion of which the body has more time and effort, so hunger will not gnaw at you in an hour or a few hours. The second advantage of a protein diet, of course, is the fact that after the diet is completed, a person will not gain all those kilograms that he lost with such difficulty, while maintaining a balanced diet. Weight loss is especially noticeable in people with a large excess of body fat. Weight loss is fast enough, not allowing you to start missing sweets. In addition, a huge number of recipes have appeared on the Internet that will brighten up not so bright diet everyday life, but at the same time will allow you to maintain the required number of allowed calories. The main thing is to take the first step, and when you start to notice an amazing transformation, and old clothes become big, you don’t want to turn back or leave the intended goal.

Cons of a protein diet for weight loss

As in any other case, before starting to follow a protein diet, you need to visit a doctor and get personalized recommendations regarding this step. All protein diets have contraindications - these are disorders of the kidneys, liver, heart, pregnancy. Of course, the protein diet is very different from some of the other mono diets, which do not have a balance of vitamins and beneficial minerals at all. What to say, at least, about the cheese or kefir-apple diet. If a person decides to follow such diets, he will not only face a deterioration in the quality of hair and nails, but will also experience all the delights of improper / slow digestion and constipation. In the case of a protein diet, of course, it is also better to insure your body with the help of tableted vitamins. A slow energy intake from the food you eat can cause slight dizziness and weakness. During the diet, it is recommended to drink more fluids. It will promote good kidney function, which is at risk during a protein diet for weight loss. In addition, do not go on a protein diet for older people. A large amount of protein and a small proportion of fat increases the likelihood of blood clots due to improved blood clotting. That is why the protein diet, like the rest, should be approached with caution.

Products for a protein diet, their preparation

No need to be afraid that now you have to stand idle in the kitchen for days, trying to cook the entire diet menu according to recipes. By no means! The diet is very simple and does not require buying papaya or mangosteen every day. The main food for the entire period of the diet should be protein-containing foods. Especially these include low-fat varieties of fish and meat, as well as protein in large quantities (found in eggs and all kinds of dairy products). You should not abuse the fat percentage when eating dairy products, it is better to limit yourself to 1-3%. In some diet menus, it is allowed to include grapefruit or orange, but you should not abuse these citrus fruits, as the acidity of the stomach may increase, which in turn will lead to Negative consequences. All diet products that are allowed for consumption are best boiled, while using a double boiler. This device perfectly prepares dishes, not allowing vitamins to "escape" from the product (as it can happen during cooking), and also saves your time and effort. Stacked steamers are designed for processing and cooking several products at once. The grill will also become your assistant during the protein diet, where you can easily cook without oil and fat.

It is worth noting that, along with the listed products that are allowed for consumption, there are those that are strictly forbidden to be eaten by all those who strictly follow a protein diet for weight loss. For example, all lovers of fried potatoes will have to forget about their delicacy for the entire diet! Potatoes are not desirable in any form, be it mashed potatoes or baked potatoes. All kinds of cereals and pasta are now banned! And do not be fooled by the sellers' admonitions that durum wheat, from which their pasta is made, can be eaten at least every day. This is not true, as well as the fact that for the good functioning of the stomach it is vital to eat oatmeal porridge in the morning, because there are a lot of substitutes for this product in order to start the body after sleep in a quality manner. All pastries, of course, also remain in the past, especially rich ones. The same applies to all varieties of oil (butter, sunflower).

The duration of the protein diet

Typically, protein-type diets are prescribed in detail for one to two weeks. The menu is not very varied, in the second week, if any, professionals advise eating the same menu as in the first week, following the diet from the last day to the first. Among other things, nutritionists advise to follow a protein diet for no more than two weeks, then, it is advisable to take a break of half a year, only after that you can resume the course.

Daily protein diet menu for weight loss

All menus of protein diets, of which, at this time, there are a huge number (and they often bear the proud names of the creators of the menu), you can study and create your own based on them. Protein diets include the Kremlin diet, the Pierre Dukan diet, the egg diet, the Japanese diet for weight loss, the angel diet, the English and sports diets.

The combined diet option is especially suitable for those losing weight who are not used to following a plan drawn up by another person.

It is worth remembering that you need to eat at least four times a day, this may seem difficult for some people who lead an active lifestyle and cannot devote much time to eating. But the claim that you can lose weight by eating once a day is a huge misconception. Chinese wisdom says: "Do you want to raise a sumo fighter? Give him food once a day!" The fact is that for the whole day our body is very tired and hunger will remind itself more and more often and with renewed vigor, as a result of which there is a risk of getting better due to one, but very tight snack. At these moments, a person cannot control himself, and the feeling of fullness does not come immediately, as a result of which a person overeats and gains excess weight. Food should be taken in small portions several times a day. It must be remembered that in the morning you need to start your diet with one glass of water, after that you should wait half an hour and only then you can start breakfast. The last meal should be no later than two to three hours before bedtime. In the afternoon, it is allowed to consume proteins along with some fiber, namely vegetables. It might not a large number of tomatoes or cabbage, cucumber or zucchini.

To better perceive the information, you need to imagine a complete menu for the week.

For breakfast:

You can drink any coffee, even with milk, which is even more desirable than ordinary black coffee, since the latter increases the acidity in the stomach. Instead of coffee, you can drink any type of tea, of course, all drinks should be consumed without sugar. You can afford a small jar of regular or drinking yogurt or cottage cheese or a boiled egg. Once a week you can have buckwheat or oatmeal on the water.

For lunch:

After the first meal, especially such a meager one, at first you will want to eat, so after two or three hours you can eat any fruit, except for bananas and peaches, preferably citrus. Have some more tea.

For lunch:

Lunch can be completely varied, at first you can treat yourself to black wholemeal bread, add two medium tomatoes, one cucumber or a couple of lettuce leaves, one hundred grams of beef / fish / chicken meat. Occasionally - a soup of vegetables rich in fiber (zucchini, cabbage). You can drink tea.

For an afternoon snack:

It is allowed to eat apples, only one or two and drink kefir.

For dinner:

You can cook a seafood salad with an egg, of course, without the use of mayonnaise. You can eat herb-covered chicken breast by wrapping it in foil and cooking it in the oven without the use of oil. Any meat, except pork, with vegetables will be a great dinner and will allow you to get enough for a long time. After dinner, try not to eat anything other than kefir.

Protein diet menu for 14 days

The menu of a protein diet for weight loss for two weeks may look like this.

1 day. Breakfast: 100 g fat-free cottage cheese. Second breakfast: 2 boiled eggs. Lunch: cream soup of broccoli or zucchini baked with 100 g of feta cheese. Snack: 100 ml fat-free drinking yogurt. Dinner: 150g grilled turkey fillet with cranberry sauce.

Day 2 Breakfast: 100g omelet. Second breakfast: fresh leafy vegetable salad with 1 tsp. olive oil. Lunch: okroshka on fat-free kefir with turkey or beef meat, 150g of steamed fish. Afternoon snack: 100 ml of kefir. Dinner: 150g boiled beef, fresh vegetable salad.

Day 3 Breakfast: 100 g fat-free cottage cheese with sour berries (lingonberries, cranberries). Second breakfast: 1 boiled egg. Lunch: 200g stuffed peppers, but instead of rice, use vegetables, such as broccoli. Snack: 100g cucumber and cabbage salad with olive oil. Dinner: 150-200 g of beef baked with garlic.

Day 4 Breakfast: 100g boiled skinless chicken breast. Second breakfast: 100g grilled fish, one cucumber. Lunch: 150 ml vegetable soup without potatoes. Afternoon snack: fresh tomato salad dressed with olive oil. Dinner: 150g beef baked with garlic, 100g grilled vegetables.

Day 5 Breakfast: 150g fat-free cottage cheese. Second breakfast: 1 orange. Lunch: fish ear, 100g red bell pepper salad, lettuce, tomatoes seasoned with lemon juice. Snack: 100g fat-free yogurt. Dinner: 150g turkey stewed with cauliflower or broccoli.

Day 6 Breakfast: oatmeal with water. Second breakfast: 100 g of sour berries. Lunch: 150g grilled fish, 100g stewed eggplant. Snack: low-fat yogurt without sugar and additives. Dinner: 150g steamed beef, 100g tomato and cucumber salad dressed with olive oil.

Day 7 Breakfast: 150 g fat-free cottage cheese. Second breakfast: 1 boiled egg. Lunch: 150g skinless grilled chicken, two fresh tomatoes. Afternoon snack: grated carrots with lemon juice. Dinner: 150g boiled shrimp, 100g green beans.

8. Breakfast: millet porridge on the water, you can add berries or pieces of fruit. Second breakfast: tuna and tomato salad dressed with lemon and olive oil. Lunch: 200 g fish steam cutlets, 100 g of any fresh vegetables. Snack: 125 ml drinking yoghurt without additives. Dinner: 200 g of any grilled fish with vegetables.

9. Breakfast: 150 g fat-free cottage cheese with finely chopped greens (dill and parsley). Second breakfast: boiled egg with cucumber. Lunch: 200 g of boiled beef, 150 ml of tomato juice. Afternoon snack: 50 g of pine nuts. Dinner: 200 g of steamed fish, lettuce.

Day 10 Breakfast: two scrambled eggs with spinach. Second breakfast: 100 g fat-free cottage cheese. Lunch: 150g boiled turkey, fresh cucumber and tomato salad dressed with lemon juice and olive oil. Afternoon snack: 1 grapefruit. Dinner: 200 g beef cutlets, lettuce

11. Breakfast: 100 g fat-free cottage cheese with sour berries. Second breakfast: 1 boiled egg. Lunch: 150 g boiled turkey, fresh vegetable salad. Afternoon snack: 75 g of tofu cheese. Dinner: 150 g grilled chicken fillet.

12. Breakfast: 2 fat-free yogurt, 1 boiled egg. Second breakfast: fresh vegetable salad with pieces of feta cheese. Lunch: fish soup (without potatoes). Afternoon snack: 100 g of white cabbage salad. Dinner: 150g boiled beef, 200 ml tomato juice.

13. Breakfast: buckwheat porridge. Second breakfast: 2 boiled eggs. Lunch: 160 g of any grilled fish, lettuce. Afternoon snack: one apple. Dinner: 120 g stewed veal, coleslaw and carrots.

Day 14 Breakfast: oatmeal. Second breakfast: leaf salad with cheese. Lunch: creamy cauliflower soup, chicken breast Grilled. Snack: one boiled egg, a glass of tomato juice. Dinner: 200 g of any grilled seafood, 100 g of steamed green beans.

What can you drink during a protein diet for weight loss

During the diet, you can drink tea or coffee without sugar, herbal infusions, water, both plain and mineral. Any fruit juices and sugary drinks are excluded from the menu of the protein diet for weight loss. With a protein diet, you can sometimes drink vegetable juices - tomato juice or juice from celery and apple. The main thing is that the juice contains a low amount of carbohydrates.

Any alcoholic beverages are completely excluded from the diet to reduce the burden on the liver, stomach and kidneys. In addition, alcohol blocks the enzyme pepsin, which breaks down animal protein in the stomach, and by eating protein foods and alcohol together, you will not only not lose weight, but it is also likely that you will “earn” indigestion.

Forecast of weight loss on a protein diet

Subject to all the prescriptions of the diet, as well as when playing sports, the weight will go away quickly enough. But the decline occurs differently in people with different proportions of body fat. For example, with a height of 170 centimeters and a weight of sixty-five kilograms, in two weeks of a diet, you can easily lose six to ten kilograms, depending on the duration and energy consumption in training.

This diet is not suitable for everyone, but if you get the permission of a doctor, you approach the implementation of all points competently, you can provide yourself with a great figure in a short time. Moreover, this figure will remain for a long time after the diet.

If you have experience of losing weight on a protein diet, leave your feedback in the comments: which diet option did you follow, is it difficult to follow this diet or not, how much did you lose, did you gain weight again?

A 14-day protein diet is the most effective way to lose weight at home for those who want to lose a couple of pounds or get rid of obesity, but are not ready to immediately give up their usual food. The diet is designed in such a way that hunger is practically not felt. Adhering to this regimen, in two weeks a person loses weight by an average of 5-8 kilograms.

What is a protein diet

The basis of the diet program is to increase protein in the diet and minimize fat and carbohydrates. Saturation of the body with essential vitamins, microelements occurs due to the abundant consumption of fruits and vegetables. This method of losing weight is suitable for people who are accustomed to lead an active lifestyle - physical exercise significantly increase the effectiveness of the protein diet and the absorption of food.

rules

The protein diet does not provide for a clear menu and it can be adjusted at will, but, nevertheless, even with their alternative replacement, any refusal of foods familiar to the body is a kind of stress for the whole organism. Therefore, in order for weight loss not to harm health, a protein diet requires certain rules to be followed:

meals should be at least 6 times a day;
it is forbidden to drink any alcoholic beverages;
eat no later than 3 hours before bedtime;
drink at least 2 liters of ordinary boiled water per day.

Contraindications

Changing the diet does not pass without a trace, and in some cases can adversely affect human health. When following any diet, it is necessary to take into account not only the current state of health, but also previous diseases. Before starting a protein diet for 14 days, in order to avoid complications, you should consult a dietitian about side effects and take into account that there is a danger of its use in such cases:

with heart disease;
liver diseases;
breastfeeding and pregnancy;
kidney stones, other diseases of the urinary tract;
hormonal diseases.

Protein diet for weight loss at home

A 14-day protein diet is effective for losing weight because animal fat and carbohydrates are completely excluded from the diet for two weeks, replacing them with proteins and proteins of natural origin - meat, fish. Everyone can vary depending on their preferences: divide lunch, breakfast and dinner into two parts, replace chicken with veal, fish with seafood.

Approved Products

Dietary meats are allowed and required, for example, chicken, beef, rabbit meat.
Among the fish, you should choose dietary varieties: pike perch, hake, pelengas.
IN small quantities allowed to use rice and buckwheat.
Sweets should be replaced with walnuts.
Among fermented milk products, fat-free cottage cheese, milk, cheese, kefir, goat cheese are allowed.
All types of edible mushrooms, eggs are allowed.

Prohibited Products

The main ingredient of the protein food system is meat and fish, but you need to cook non-fatty varieties of these products. In no case will not fit pork, lamb. No bream or mackerel allowed. All types of pastries and sweets should be excluded. You can not fill salads with sunflower oil, sour cream, mayonnaise, only lemon juice. Under no circumstances should you use:

canned meat or fish;
semi-finished products;
fatty dairy products: sour cream, fermented baked milk, yogurt;
carbonated water;
vegetables high in starch.

Protein diet menu for 14 days

When compiling the menu, there are certain recommendations for cooking and selecting products, but there are no clear rules and norms. The essence of the diet is to completely remove fats from the diet and replace them with natural proteins.. Protein products should be selected exclusively for your body, state of health and the recommendations of a nutritionist.

Breakfast. During the entire period, breakfast with a protein diet for 14 days is practically unchanged - low-fat sour-milk yogurt, cottage cheese or cheese in small quantities. From fruit, an apple or vegetable salad is ideal. From drinks recommended green tea sugarless. In order to ease the feeling of hunger ten minutes before a meal, it is recommended to drink a glass of boiled water.
Dinner. It involves the preparation of more varied dishes with a protein content. Of the meat products to choose from, it is recommended: boiled chicken breast, 100 grams of grilled beef, 150 grams of stewed rabbit meat. Boiled or stewed fish is acceptable (no more than 150 grams). From liquid: ear or chicken broth, no more than three ladles. For the second: two tablespoons of rice or buckwheat, vegetable salad and unsweetened fruits, fruit juice.
Dinner. Must also contain meat or fish meals high in protein. It can be chicken - 250 grams, beef - 200 grams, fish - 150 grams. Tomatoes, cucumbers, lettuce. So that vegetables do not become boring fresh, you can bake broccoli, cauliflower. Seafood dishes are recommended: boiled mussels, oysters, squid ring salad.

In order to lose weight, everyone is looking for themselves best ways getting rid of extra pounds. One of the most effective methods is considered a protein diet for 14 days, which limits the use of fats and carbohydrates. Not receiving them, the body begins to use its own deposits, which just add weight to us.

The peculiarity of this hunger strike is its duration. Usually it is recommended to lose weight for a week, but here it’s two at once. Not many will survive, but those who reach the end will be able to eventually change their entire wardrobe for a couple of sizes smaller.

Menu options

It is difficult to make a menu for 14 days for a protein diet, since there are few recipes for dishes suitable for it. Look at the two options: maybe one of them will suit you completely, or maybe you will combine them. This is not prohibited. The main thing is to keep the proportions and do not allow fats and carbohydrates in your diet (only the smallest part).

First day

We have a snack for lunch: an apple (for such a diet it should be green).
We have lunch: the first is cream soup with broccoli (200 gr), the second is baked zucchini with cheese (100 gr). Protein shake.
Afternoon: yogurt (100 ml).
Dinner: grilled turkey (150 gr).

Second day

We have lunch: the first is protein okroshka (200 gr), the second is steamed tuna (100 gr). Protein shake.
Afternoon: kefir (100 ml).

Third day

Breakfast: 3 pieces of boiled protein. Strong coffee (50 gr).
We have lunch: the first - soup puree with spinach (200 gr), the second - peppers stuffed with broccoli (100 gr). Protein shake.
Afternoon: fermented baked milk (100 ml).
Dinner: grilled vegetables (200 gr).

Fourth day

Breakfast: salad crab sticks(100 gr). Strong coffee (50 gr).
We have lunch: the first is a protein soup with bran (200 gr), the second is a vegetable salad (100 gr). Protein shake.
Dinner: beef baked with garlic (200 gr).

Fifth day

Breakfast: protein omelet (100 gr). Strong coffee (50 gr).
Snack for lunch: 2 kiwis.
We have lunch: the first - fish protein soup (200 gr), the second - chicken fillet, baked in kefir (100 gr). Protein shake.
Dinner: fish cakes (200 gr).

Sixth day

Breakfast: cottage cheese with chopped dill (100 gr). Strong coffee (50 gr).
We have lunch: the first is soup-puree with yolk (200 gr), the second is beef baked in sour cream (100 gr). Protein shake.
Afternoon: yogurt (100 ml).
Dinner: cottage cheese omelette (200 gr).

Seventh day

Breakfast: 2 boiled eggs. Strong coffee (50 gr).
We have a snack for lunch: an apple (should be green in such a menu).
We have lunch: the first - soup with eggplant and beans (200 gr), the second - chicken boiled in vegetable sauce (100 gr). Protein shake.
Afternoon: kefir (100 ml).
Dinner: cottage cheese rolls (200 gr).

eighth day

Snack for lunch: orange.
We have lunch: the first - soup with chicken and asparagus (200 gr), the second - chicken fillet puff (100 gr). Protein shake.
Afternoon: fermented baked milk (100 ml).
Dinner: stuffed squid (200 gr).

Ninth day

Breakfast: cottage cheese with chopped dill (100 gr). Strong coffee (50 gr).
Snack for lunch: grapefruit.
Lunch: first - vegetable soup with chicken (200 gr), the second - egg salad (100 gr). Protein shake.
Afternoon: hard cheese (100 gr).
Dinner: cottage cheese casserole (200 gr).

tenth day

Breakfast: seafood salad (100 gr). Strong coffee (50 gr).
We have a snack for lunch: 2 tangerines.
We have lunch: the first - soup with meatballs (200 gr), the second - salad with asparagus (100 gr). Protein shake.
Afternoon: cottage cheese with chopped dill (100 gr).
Dinner: grilled turkey (200 gr).

Eleventh day

Breakfast: protein omelet (100 gr). Strong coffee (50 gr).
Snack for lunch: 2 kiwis.
We have lunch: the first - salmon with milk (200 gr), the second - baked zucchini with cheese (100 gr). Protein shake.
Afternoon: yogurt (100 ml).
Dinner: syrniki (200 gr).

Twelfth day

Breakfast: scrambled eggs from 2 eggs. Strong coffee (50 gr).
We have a snack for lunch: 50 grams of pineapple.
We have lunch: the first is oriental pink salmon soup (200 gr), the second is steamed fish (100 gr). Protein shake.
Afternoon: kefir (100 ml).
Dinner: protein omelette (200 gr).

Thirteenth day

Breakfast: 3 pieces of boiled protein. Strong coffee (50 gr).
Snack for lunch: orange.
We have lunch: the first is egg soup (200 gr), the second is a turkey baked with cheese (100 gr). Protein shake.
Afternoon: fermented baked milk (100 ml).
Dinner: seafood salad (200 gr).

fourteenth day

Breakfast: cottage cheese with chopped dill (100 gr). Strong coffee (50 gr).
Snack for lunch: 2 kiwis.
We have lunch: the first is protein okroshka (200 gr), the second is baked trout (100 gr). Protein shake.
Afternoon: hard cheese (100 gr).
Dinner: vegetable stew with beef (200 gr).

The second version of the protein diet offers a table with the same detailed daily menu for two weeks. You can use it.

Such a daily menu for a protein diet lasting 2 weeks is very convenient. You will not get confused in the order of the dishes, since they still have to be repeated during this time. And they will help you prepare them correctly detailed recipes with ingredients and recipes.

Dish recipes

Even the simplest protein diet for 14 days is unthinkable without hot meals. However, some menus presented on the web completely ignore them. This is fundamentally wrong, because at the end of such a hunger strike, you can get serious problems with digestion. Protein soups, as main courses and salads, are not difficult to prepare - especially if you have several detailed recipes on hand.

Salads

egg salad recipe

Ingredients:

1 head of onion;
4 soft-boiled eggs;
200 gr chicken breast, pre-boiled;
200 gr already boiled squid;
10 gr mustard powder.

Cooking:

Place eggs, mustard powder, onion in one container. Grind with a blender.
Cut the breast into small cubes, squid is better in rings.
Combine all ingredients.
Mix.

asparagus salad recipe

Ingredients:

400 gr of asparagus;
15 gr pine nuts;
15 grams of yogurt;
oregano, basil;
2 fresh cucumbers of medium length;
400 gr pre-boiled chicken breast.

Cooking:

Wrap the asparagus in foil, bake until tender in the oven, preheated to 200°C.
Mix nuts, spices, yogurt in a blender.
Skip the cucumbers through a fine grater.
Mix all ingredients.

First meal

spinach soup recipe

Ingredients:

2 pre-boiled eggs;
350 gr chicken breast;
350 gr spinach (preferably frozen);
100 ml of milk;
salt.

Cooking:

Chop the breast into strips.
Pour boiled water, boil until fully cooked.
Remove chicken from broth.
Put the spinach in it, boil it.
Add all other ingredients to it.
Whisk in a blender.

meatball soup recipe

Ingredients:

400 gr juicy chicken fillet;
4 pre-boiled proteins;
20 grams of oat bran;
medium-sized bulb;
3 liters of vegetable broth from celery;
4 fresh stalks of celery;
400 gr green beans (frozen);
2 bell peppers.

Cooking:

Skip the fillet and onion through a meat grinder.
Add bran, whipped squirrels to them, fashion meatballs.
Grind vegetables, place in broth, cook until boiling.
Add meatballs, cook until done.

Main dishes

steam omelet recipe

Ingredients:

200 gr spinach;
2 raw eggs;
50 ml of milk;
pepper, salt.

Cooking:

Whisk the eggs. Add spices to them.
Add milk.
All this is placed in a liter heat-resistant jar. Put it in a pot of water.
Cook on a steam bath for no more than half an hour.

Recipe for chicken stewed in kefir

Ingredients:

800 gr of good chicken fillet;
100 ml low-fat kefir;
100 ml clean water;
1 onion;
salt pepper.

Cooking:

Mix kefir with water.
Rinse the fillet, chop into strips, season with salt and pepper.
Place in a deep container.
Fill with kefir.
Leave in the refrigerator for half an hour.
Simmer without oil in a frying pan on both sides.

With such recipes, the simplest protein diet for 14 days will turn into a real feast of taste and will bring only pleasure. At the same time, one should not forget about her goal - to lose extra pounds and put the figure in order. And for this, it is not enough to engage only in compiling a menu and observing a diet. There are a few very important guidelines to follow.

To give a protein diet for weight loss for 14 days nice results and did not disappoint, follow useful tips specialists. Those who believe that it is enough to strictly follow the compiled menu are deeply mistaken - and the kilograms themselves will go away. They need help, especially considering that the body will have to do without carbohydrates and fats for 2 whole weeks. Here's what to do.

Ask your doctor if a protein diet for 2 weeks is contraindicated for you.
Approve the menu drawn up by the nutritionist, if necessary, correct it.
Do not eat 4 hours before going to bed.
Sleep duration should be at least 8 hours. At the same time, you need to go to bed before 23.00, so that the body has time to rest and gain strength before a new day of fasting.
During the 2 weeks of the diet, drink multivitamins.
Try to be more fresh air and walk.
Leave strength exercises and cardio training until better times.
Losing weight in these 14 days will help not only a protein diet, but also an active lifestyle. Cycling, swimming, shaping or aerobics.
Don't forget to count calories daily. Whatever you eat during the day, you should immediately spend.
There is very little liquid in the protein diet menu for 14 days. Therefore, drink more clean water so that your metabolism is not disturbed.
The main contraindications for this method of losing weight are kidney problems and age over 55 years.
As soon as you feel bad (you feel dizzy, your body goes limp, your performance decreases, lethargy appears), include a few carbohydrates in the menu. Nothing bad will happen if you eat corn or oatmeal for breakfast on one of the days of the diet.

In some moments it will be difficult to break oneself, as they relate to the usual way of life, which will have to be changed. But this is for the best: you yourself will soon notice how you began to lose weight, and at the same time feel completely different - more cheerful and fresh. So how many kilograms can you lose an effective protein diet for 14 days, if you endure it to the end?

results

With a protein menu for 2 weeks as part of such a diet, you can lose weight in different ways. The results will depend on proper nutrition, lifestyle, exercise, positive attitude and existing diseases. If you never go the distance during these 14 days, following all the recommendations of nutritionists, the treasured figure on the scales may turn out to be 10 kg less, which is an excellent indicator. The main thing is to keep it and not gain weight again, which likes to increase very quickly after leaving the hunger strike.

The presented menu options for a protein diet for 2 weeks allow you to evaluate in advance own forces. Look through it carefully and honestly answer yourself the question: do you have the fortitude to give up sweet and salty for such an impressive period of time? It might be worth trying yourself in first.

Weight loss up to 10 kg in 14 days.
The average daily calorie content is 700 kcal.

The protein diet is rightfully considered one of the most effective and efficient nutritional systems - diets for weight loss. This popular diet is designed for an active lifestyle. The protein diet shows its effectiveness best with additional training in the gym by fitness, aerobics, shaping, etc. at least 3 times a week. In addition, a protein diet for 14 days involves at least 6 meals a day.

The protein diet menu completely excludes all foods high in carbohydrates and severely limits the amount of fat. These high-protein foods dominate the menu, along with vegetables and fruits, which are sources of fiber, mineral complexes and essential vitamins.

The protein diet is presented on the site with two menu options: and for 14 days. The effectiveness and average calorie content of these menus are completely identical, the only difference is in the duration of the diet.

Protein diet requirements

On a protein diet, simple recommendations are required:

Eat at least 6 times a day;
. alcohol on a protein diet is not allowed;
. do not eat later than 2-3 hours before bedtime;
. all foods for the diet should be dietary - with a minimum fat content;
. you should drink 2 liters of ordinary non-mineralized water per day;

The protein diet menu can be adjusted according to your desire and preferences on other days so that the daily calorie content does not exceed 700 Kcal.

Protein diet menu for 14 days

1 day (Monday)
. Breakfast: coffee or tea.
. Second breakfast: egg and cabbage salad.
. Lunch: 100 g chicken breast, 100 g rice.
. Snack: 200 g low-fat cottage cheese.
. Dinner: steamed fish 100 g (pollock, flounder, cod, tuna) or boiled with vegetable salad (100 g).
. 2 hours before bedtime: a glass of tomato juice.

Day 2 diet (Tuesday)
. Breakfast: coffee or tea.
. Second breakfast: cabbage salad with green peas 150 g, cracker.
. Lunch: steamed or boiled fish 150 g, 100 g rice.
. Snack: vegetable salad (tomatoes, cucumbers, bell pepper) on the olive oil.
. Dinner: 200 g boiled or steamed lean beef.
. Before going to bed: a glass of kefir.

Day 3 (Wednesday)
. Breakfast: coffee or tea.
. Second breakfast: an egg, an apple or an orange, or two kiwis.
. Lunch: an egg, 200 g of carrot salad in olive oil.
. Snack: vegetable salad 200 g (cabbage, carrot, bell pepper).
. Dinner: 200 g boiled or steamed lean beef or steamed chicken.

Day 4 (Thursday)
. Breakfast: tea or coffee.
. Second breakfast: egg, 50 g of cheese.
. Lunch: 300 g zucchini fried in olive oil.
. Afternoon snack: a small grapefruit.
. Dinner: vegetable salad 200 g.
. Before going to bed: apple juice 200 g.

Day 5 (Friday)
. Breakfast: tea or coffee.
. Second breakfast: vegetable salad 150 g.
. Lunch: 150 g of steamed fish, 50 g of boiled rice.
. Afternoon snack: 150 g of carrot salad.
. Dinner: one apple.

Day 6 (Saturday)
. Breakfast: tea or coffee.
. Second breakfast: egg and vegetable salad 150 g.
. Lunch: 150 g chicken breast, 50 g boiled rice.
. Afternoon snack: 150 g vegetable salad.
. Dinner: an egg and 150 g of carrot salad in olive oil.
. Before going to bed: tea or a glass of kefir.

Day 7 (Sunday)
. Breakfast: tea or coffee.
. Second breakfast: apple or orange.
. Lunch: 200 g of boiled beef.
. Afternoon snack: 150 g of cottage cheese.
. Dinner: vegetable salad 200 g.
. Before going to bed: tea or a glass of kefir.

Day 8 (Monday)
. Breakfast: tea.
. Second breakfast: apple.
. Lunch: 150 g of chicken, 100 g of buckwheat porridge.
. Afternoon snack: 50 g of cheese.
. Dinner: vegetable salad 200 g.
. Before going to bed: tea or a glass of kefir.

Day 9 (Tuesday)
. Breakfast: coffee.
. Second breakfast: cabbage salad 200 g.
. Lunch: 150 g chicken, 50 g boiled rice.
. Snack: 150 g carrot salad.

. Before going to bed: tea or a glass of kefir.

Day 10 (Wednesday)
. Breakfast: tea.

. Lunch: 150 g of fish, 50 g of rice as a side dish.
. Snack: tomato juice 200 g.
. Dinner: small grapefruit.
. Before going to bed: tea, black or green.

Day 11 (Thursday)
. Breakfast: coffee.
. Second breakfast: one egg.
. Lunch: vegetable salad 200 g.
. Afternoon snack: 50 g of cheese.
. Dinner: apple or orange or 2 kiwis.

Day 12 (Friday)
. Breakfast: tea.
. Second breakfast: apple.
. Lunch: 150 g of boiled beef, 50 g of rice.
. Snack: 150 g cabbage salad with olive oil.
. Dinner: 2 eggs.
. Before going to bed: a glass of yogurt or tea.

Day 13 (Saturday)
. Breakfast: coffee.
. Second breakfast: vegetable salad 200 g.
. Lunch: 150 g of boiled beef, 50 g of oatmeal or buckwheat porridge.
. Afternoon snack: a glass of orange juice.
. Dinner: 100 g of boiled fish, 50 g of rice.
. Before going to bed: a glass of yogurt or tea.

Day 14 (Sunday)
. Breakfast: tea.
. Second breakfast: cottage cheese 150 g.
. Lunch: 150 g of fish, 50 g of boiled rice.
. Afternoon snack: 150 g of vegetable salad.
. Dinner: 2 eggs and a slice of bread.
. Before going to bed: a glass of tomato juice.

Protein diet contraindications

Before this diet, go through a mandatory medical examination, because the protein diet is not allowed for everyone and is completely prohibited:
1. with deviations in the work of the heart (with arrhythmias) and any of its diseases;
2. hepatitis and any liver diseases;
3. during breastfeeding and during pregnancy;
4. with kidney dysfunction;
5. for pain in the joints or related diseases;
6. with colitis, dysbacteriosis, chronic pancreatitis and a number of other diseases of the digestive system;
7. diet increases the risk of thrombosis and is therefore not recommended in the elderly;
8. with a duration of more than 4 weeks.

Advantages of a protein diet for 14 days

1. During the diet, you will be able to carry out fitness or shaping workouts along with weight loss.
2. On a protein diet, there is no feeling of hunger, because. protein food is digested for up to 4 hours, and snacks on the menu are less than 3 hours (with 6 meals a day).
3. Any manifestations of weakness, general fatigue, lethargy, dizziness will be minimal - compared to other diets.
4. Protein diet for 14 days is one of the simplest and easiest to limit.
5. Improvement of the body occurs in a complex way - the hips become more elastic, the skin is tightened and stimulated, sleep normalizes, cellulite decreases, mood and performance increase - due to additional loads while limiting fats.
6. The menu includes a large amount of vegetable fiber, so interruptions in the work of the intestines are unlikely.
7. The rate of weight loss on a protein diet is not the highest, but its results are different - if you follow the right diet after the diet, weight gain will not occur for a long time.
8. Exercising in the gym while dieting will only enhance the effect of losing weight, giving you harmony and grace.

Disadvantages of a protein diet for 14 days

1. Protein diet for 14 days is not optimally balanced, although it is used simultaneously with fitness or shaping.
2. Sharp jumps in blood pressure are possible.
3. Six meals a day is not for everyone.
4. Classes are supposed to be in gyms– which is not always possible.
5. Re-conducting this version of the protein diet for 14 days is possible not earlier than in a month.
6. Any chronic diseases during the diet can become aggravated.
7. Vitamins, trace elements and minerals during the diet are not enough for the body and the negative effect only intensifies with additional loads. It is necessary to take multivitamin preparations or their complexes.

Is it possible to lose weight quickly and as harmlessly as possible? Of course, it won’t be completely harmless - the word “diet” already suggests that some damage will be done to the body. But with the right approach, it can be minimized. Which diet to choose? Effective, for 2 weeks and not to starve too much? There is only one answer - it will help you. In this article, you will learn how to build a diet and what foods to eat.

How do high protein diets work?

Protein is the basis of human existence. According to research, a person can do without certain carbohydrates and fats for a long time, but without the amino acids that make up proteins, irreversible changes quickly occur in the body.

Calorie protein - 4 calories per 100 grams. When you eat, you are not only perfectly satiated, but also get a few calories at the same time. However, those who follow a protein diet should not bother counting calories too much, as other principles of weight loss work here. The bottom line is this - not receiving carbohydrates, the body begins to burn stored fat on its own. If you help him with this sports load, then the process of losing weight will go faster. To the maximum effective ways nutrition include: for 2 weeks, the jockey diet, the Dukan diet, the Kremlin

Optimal time to maintain a protein diet

How long should the diet last? Effective - for 2 weeks, and keep in mind that this way of eating should not continue any longer. The fact is that with a long-term rejection of carbohydrates and fats, the diet can adversely affect your health. If in two weeks you have not lost weight by the desired number of kilograms, then you should take a break. Only after a month it will be possible to repeat the protein diet again.

What are the features of the protein week)?

You need to lose 10 kg, 5 or 3 - it doesn't matter. In any case, on a protein diet, you will lose fat mass and very little muscle.

But there are some features of this way of eating.

Lose weight on eggs

Egg diet for 2 weeks is the most inexpensive and at the same time very effective for those who want to lose five to eight extra pounds. Here is an approximate diet: breakfast - boiled soft-boiled 2 eggs, snack - an apple or grapefruit, lunch - a salad of green vegetables and a portion of chicken or meat, a snack - cottage cheese with a spoonful of sour cream, dinner - scrambled eggs from two eggs, half a grapefruit.

If desired, you can replace one egg with a portion of cottage cheese in 100 grams.

for 2 weeks and no hunger strike

If you do not have the desire to strictly follow a certain diet, then you can choose foods rich in protein yourself. The principle is the same - you need to eat often and in small portions so as not to feel hungry, but what exactly to eat is up to you. This will also be an effective diet. For 2 weeks and even more, it can be stretched without harm to health if you introduce more green vegetables and citrus fruits into the diet. Here are the recommended products for this method of losing weight: chicken breast, beef, fish of all varieties, offal (liver, heart, kidneys), cottage cheese, egg. From all of the above, you can cook a huge number of dishes, however, you can not use ketchups and mayonnaise sauces.

Kremlin diet

If you like meat and meat products, then this method of losing weight will definitely appeal to you. What else besides the above can be a protein diet?

An effective 2-week diet called "Kremlin" will not only allow you to eat goodies, but also allow you to quickly lose weight. This diet is fat-protein, as it is no longer based on the choice of exclusively protein foods for food, but on counting carbohydrates. So, you can not exceed the daily dose of 20 grams of carbohydrates, and foods with zero carbohydrates can be absorbed indefinitely. Pork chops, lard, lamb skewers? Please, there are no carbohydrates in these products! You will be full, but at the same time you will definitely lose weight. However, a large amount of incoming fat can adversely affect your well-being.