Protein diet menu 2 weeks. Two options for a protein diet and differences in the protein menu. Tomato soup with meatballs
Weight loss up to 10 kg in 14 days.
The average daily calorie content is 700 kcal.
protein diet by right is and is considered one of the most effective and effective nutrition 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 of 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) in 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 yogurt.
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 yogurt.
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 yogurt.
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 yogurt.
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. Menu included a large number of vegetable fiber, therefore 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.
The protein diet is extremely popular among many diets. Many weight loss systems have been built on the principles of protein nutrition (including the Dukan diet, the Kremlin diet, etc.), but now we will talk about the diet known as “7 kg in 7 days”.
The advantage of this system is that you do not have to suffer from hunger and poor health. It also allows you to reach good results in a fairly short time.
This system of weight loss is based on increasing the consumption of foods containing protein and reducing the amount of foods with fats and carbohydrates. With such a diet, the body experiences a shortage of substances necessary for replenishing energy from food and begins to use the reserve reserves of the body, i.e. fatty deposits.
Basic principles:
Important to remember! Before starting physical exercises for 30-40 minutes, you must definitely drink a protein shake. Otherwise, according to professional fitness instructors, the benefit and opportunity to create a beautiful relief turns into a potential threat to health.
Allowed protein foods for quick weight loss
The diet of a person adhering to a fast protein diet should include:
It's important to know! Nutritionists do not recommend eating foods with zero fat content, because. The body needs fats to function properly. Therefore, if you follow a diet, you should not buy, for example, cottage cheese 9-18%, but 5% - to satisfy the need for fats, will not affect health and weight.
The advantage of the 7 kg system. for 7 days that you do not have to suffer from hunger and poor health.
- sweet, incl. sweets, chocolate, cakes, cakes, ice cream, sweet fruits and prepared fruit juices;
- flour, incl. bread, pasta, pastries;
- potato(in any form);
- sausages, sausages;
- fast food and semi-finished products;
- butter and other fats;
- alcohol;
- porridge;
- salt, because it retains fluid in the body.
For the sweet tooth, the protein diet menu is very fast weight loss may include 1-2 squares of dark chocolate (at least 70%) 1-2 times a week.
Protein drinks for quick weight loss
For dinner, as well as for heavy physical exertion, protein or protein shakes are useful. In sports shops and departments diet food you can find ready-made drinks or powders that need to be diluted. However, such cocktails can be prepared at home.
The basis can be:
- still water;
- low-fat milk;
- low fat yogurt;
- kefir;
- ryazhenka.
Quail and chicken eggs can act as a protein base, as well as 5% cottage cheese. And at the final stage, greens or berries are added. 
The main thing is to remember that this is a protein diet for very fast weight loss, the menu of which cannot contain any sweeteners, incl. sugar and honey.
Several healthy recipes protein drinks:
- vanilla cocktail. Recipe: 100 g of cottage cheese and 150 ml of milk + vanillin / vanilla extract.
- Farm cocktail. Recipe: 150-200 ml of milk and two chicken (4 quail) eggs + parsley or dill.
- Energy Nutritional Shake. Recipe: 100-150 ml of milk and one chicken / two quail) eggs + 10 g of mint + 10 g of ground coffee.
Cooking rules: It is necessary to beat the composition of the drink with a blender, adding each ingredient following the recipe.
Quick protein diet for 3 days
For quick weight loss of several kg in 3 days, there is the most stringent recipe for a protein diet. However, nutritionists warn that diets designed for quick weight loss are difficult to maintain, and they can also be harmful to the human body.
Applying this diet, you need to be sure that there are no problems with the heart, blood vessels, gastrointestinal tract and other organs.
It's important to know! You can sit on a fast protein diet no more than once every six months, because. this power plan is not balanced.
The main rule is to drink plenty of fluids, unsweetened herbal teas.
The menu for all 3 days is standard:
Unlike the weekly version, with a 3-day diet, any physical activity is prohibited.
Another very important the right way out of the blitz diet. Increase your calorie intake very slowly, as well as gradually introduce new products, starting with vegetables, fruits and meat, and only then - everything else.
this protein diet for very fast weight loss, the menu of which cannot contain any sweeteners, incl. sugar and honey.
Need to remember! If dizziness, nausea, weakness appear during the diet, you should immediately stop the diet and return to the previous diet. And it is best to consult a doctor before starting a diet.
A sample menu of dishes for every day of the week for very fast weight loss on a protein diet
Another The advantage of a protein diet for very fast weight loss is that you can make a menu at your discretion. There are no strict rules here. The option shown is just an example.
Serving size is about 200-250 gr.
Day one: Morning, afternoon, evening meals, snacks
Day two: Morning, afternoon, evening meals, snacks
Day three: Morning, afternoon, evening meals, snacks
Day four: Morning, afternoon, evening meals, snacks
Day five: Morning, afternoon, evening meals, snacks
Day six: Morning, afternoon, evening meals, snacks
Day seven: Morning, afternoon, evening meals, snacks
Getting out of the fast protein diet
Maintaining the achieved result largely depends on the correct way out of the diet, so you should not immediately lean on fast food, sausage and cakes. It is advisable to refuse them altogether.
In the first two weeks, you need to increase the number of calories eaten per day by adding cereals and fruits.. Then you can add sour cream and butter to the diet.
You can not stick to the same diet for more than 14 days. Repetition of the diet is possible no earlier than six months later.
Replace dairy and sour-milk products with medium-fat products. You can add bread, juices and a little sweet.
A particularly strict diet regimen for very fast weight loss
This dietary option is suitable for athletes with regular loads on the body and pumping muscle mass. Duration - 7 days.
Peculiarities:
- the total calorie content should be approximately 1000 kcal;
- only 3 meals are allowed;
- any fruits and vegetables are prohibited;
- snacking is prohibited.
Menu design example
| Strict protein diet for very fast weight loss. Menu (indicative) | |||
| Breakfast | Dinner | Dinner | |
| 1st day | Curd 3-5% | Turkey | Seafood (1 serving) + a glass of kefir |
| 2nd day | Boiled eggs - 2 pcs+ 1 slice low-fat cheese | Chicken (boiled) | Fish stewed in its own juice |
| 3rd day | Cottage cheese | Veal boiled/baked | Seafood |
| 4th day | Unsweetened yogurt | Red meat prepared in a healthy way | Fish |
| 5th day | Eggs - 2 pcs., a slice of cheese | Chicken liver. | steam fish |
| 6th day | Cottage cheese + a slice of cheese | Chicken or Turkey | Seafood with kefir |
| 7th day | Any of the previous days' breakfasts | Any of the meals | Any of the dinners. Kefir can be replaced with unsweetened yogurt. |
Contraindications. Who should not lose weight on a fast protein diet
Despite the fact that, according to nutritionists, the protein diet is one of the safest, there are a number of people who should not adhere to it:
- children under 18;
- elderly people over 50;
- expectant and nursing mothers, for whom proper and balanced nutrition is extremely important;
- people with kidney and liver diseases;
- people suffering from heart disease;
- if there are problems with blood clotting, because a large amount of protein in the diet increases the risk of thrombosis;
- diabetics;
- in the presence of oncology;
- if high mental or emotional stress is coming during the diet, it is better to postpone the diet, because. The brain needs sugar to function properly.
Recommendations for observing the diet on proteins. It is important to know the following
To achieve the maximum effect and in order not to harm the body, doctors advise following these rules:
Losing weight in fast ways, it is important to remember! When choosing dishes and forming your own protein diet menu, you need to diversify the diet as much as possible from the list of allowed foods. You can not stick to the same diet for more than 14 days. Repetition of the diet is possible no earlier than six months later.
Sports and allowed foods are the key to success with a protein diet, it is this combination that will relieve 7 or more kg in a short time.
Good luck and health!
Effective protein diet for very fast weight loss:
What menu should be for a protein diet:
One of the most popular and “non-hungry” is the protein diet: the 14-day menu includes a large amount of meat and dairy products, cheeses, etc. Such a diet is designed for weight loss of 10 kg.
The essence and features of protein diets
Protein is one of the building blocks nutrients which are responsible for muscle mass. It is absorbed by the body longer, due to which a person practically does not feel hunger. An effective diet for 2 weeks will provide a losing weight with vegetable and animal protein. During weight loss, a large amount of muscle mass is lost, due to such a diet, these losses will be quickly replenished.
The essence of this method of weight loss for 14 days is a large intake of protein foods and a reduction in carbohydrate intake. The peculiarity of the diet is that the body has to spend half the calorie content of the product, in which most of the proteins are. Due to this, you can achieve quick results that will last for a long time. Due to the intake of plant fiber, a person who is losing weight will not have problems with stools.
Due to the reduced intake of carbohydrate food, the body has to spend fat reserves and carbohydrate reserves. There is a disposal of excess fluid, which was retained by fatty, salty and sweet foods. Because protein is construction material, the muscles will remain in good shape, the figure will tighten up, the sides will “leave”. Thanks to this diet, there are no mood swings, a feeling of fatigue and weakness, which are associated with other diets.
Protein 10 day diet
The buckwheat diet menu "14 days - minus 10 kg" includes a large consumption of buckwheat, eggs and kefir. Such nutrition belongs to the category of mono-diets.
Grains cannot be salted. The recommended cooking method is steaming. It is necessary to pour 130-150 g of buckwheat into a deep bowl and pour 250-300 g of boiling water over it. The bowl must be closed with a lid, wrapped in a towel and left overnight. The resulting porridge should be divided into 5 receptions. You can dilute it with kefir with a fat content of 2.5% (it is not recommended to take less, because the amount of sugar in low-fat products is increased) and add eggs (no more than 3 pieces per day). As a snack, a green apple or a fresh cucumber is suitable.
The Prana Diet is a nutrition system developed by a group of nutritionists. It belongs to protein weight loss programs and is considered the softest for the body. The 10-day diet consists of the following meals:
It is necessary to count the amount of micronutrients consumed. The number of proteins should not exceed 110 g per day, the amount of carbohydrates - 90 g and fat - 65 g. The last meal should be no later than 3 hours before going to bed.
Diet for two weeks
While following a protein diet for 14 days, you need to consume a large amount of clean water. Daily rate calculated by the formula:
- for women - body weight * 31;
- for men - weight * 35.
For example, a woman's weight is 80 kg, so you need 80 * 31 = 2480 ml (about 2.5 liters).
Diet 14 days involves fractional nutrition. Breakfast should be between 08:30 and 09:30; snack - at 11:00, lunch - from 13:00 to 14:00; second snack - at 17:00; dinner - from 19:00 to 20:00.
On the first day for breakfast, you can eat 3 slices of low-fat cheese, 2 boiled eggs. For the first snack, a glass of warm milk with the addition of 10 g of lemon juice is suitable. Lunch should consist of boiled chicken breast and steamed zucchini. For an afternoon snack, you can eat grapefruit. Dinner is recommended with a salad of fresh vegetables.
The second day includes 1 boiled egg, a small piece of black whole grain bread with slightly salted salmon, 150-200 g of boiled fish, fresh cabbage and cucumber salad, stewed vegetables.
Diet on the third day: 100 g of 5% fat cottage cheese, boiled egg, 2 kiwi, green apple, boiled chicken (150-200 g), fresh vegetables, boiled carrot and curd cheese salad, cucumber and steamed fish.
On the fourth day, you can drink a mug of black coffee without sugar, prepare a salad of fresh carrots and cabbage with eggs, eat 80 g of brown rice and chicken, 100 g of cottage cheese, boiled fish and a salad of cucumber and green pepper.
The fifth day consists of cottage cheese diluted with milk, a slice of black bread with cheese, 100 g boiled buckwheat and chicken breast, eggplant, tomato and carrot vegetable stew, and two eggs.
The diet of the sixth day includes rice porridge boiled in milk, a salad of fresh cabbage, tomatoes and cucumbers, 1 slice of bran bread, boiled turkey meat, tuna in a jar, an egg and an apple.
On the seventh day, it is allowed to eat 100 g of cottage cheese with yogurt, a vegetable salad with a boiled egg, flaxseed porridge, 1 carrot, 3 eggs and a glass of kefir.
8, 9, 10, 11, 12, 13 days are repeated, and the last day should consist of rice porridge with nuts and raisins (10 g each), hard cheese bread, boiled egg, stewed fish with vegetables, boiled turkey and a glass of freshly squeezed juice.
28 day protein diet
Diet for 2 weeks effective weight loss. You can choose a balanced diet and increase the duration of the use of such a diet by 2 times to achieve greater results.
sample menu for 14 days, which needs to be duplicated for another 2 weeks:
| days | Breakfast | Dinner | Dinner |
| 1 | 100 g cottage cheese 5% fat, 2 hard-boiled eggs | Cream soup of broccoli and champignons; zucchini baked in the oven with cottage cheese | 100-150 g turkey fillet, cooked in the oven |
| 2 | Omelet, vegetable salad | A glass of kefir and boiled fish | 150 g beef, grilled without oil; cucumber |
| 3 | Curd and egg | Stuffed minced chicken pepper | Beef baked with garlic and ginger |
| 4 | Boiled chicken breast | Vegetable soup with meat broth | Steamed yogurt and turkey |
| 5 | Curd and orange | Fish soup and salad of tomato, red pepper and lettuce | Turkey stewed with broccoli |
| 6 | Hercules porridge | Grilled fish with zucchini | Drinkable yogurt and vegetable salad |
| 7 | Curd and egg | Grilled chicken with two tomatoes | Boiled shrimp and green beans |
| 8 | Millet porridge | Tuna with tomatoes | Grilled fish with vegetables |
| 9 | Curd with greens | Boiled beef and a glass of tomato juice | Steam fish and 30 g pine nuts |
| 10 | Omelet with spinach | Boiled turkey, tomato and grapefruit | Steamed ground beef cutlets |
| 11 | Cottage cheese | Vegetable lard and turkey fillet | Small piece of cheese and chicken fillet |
| 12 | Yogurt and egg | Ear and white cabbage | A glass of tomato juice and a piece of boiled beef |
| 13 | 100 g boiled buckwheat | Leaf lettuce and grilled fish | Carrot and cabbage salad, steam veal |
| 14 | Oatmeal | Cauliflower soup, boiled egg and a glass of tomato juice | Steamed chicken and a glass of kefir |
Svetlana Markova
Beauty is like a precious stone: the simpler it is, the more precious!
Mar 16 2017
Content
Excess weight is not an indicator of excellent health in a person, but quite the opposite. Additional kilograms indicate that the body has failed, and it is not working properly. Help to cope with the problem that has been specially developed by nutritionists diets. The most productive and effective of them is protein.
Protein diet for weight loss
A diet consisting of foods with a high protein content is a protein diet for quick weight loss. But it is also a strict control and restriction of intake of carbohydrates and fats. During this effective diet the body intensively removes fluid and calcium. With such a diet, a large load goes to the kidneys, and as a result, a person may experience dry skin, dull hair, and brittle nails.
To avoid dehydration and feel good, you should drink plenty of purified water, as indicated in the Fluid Intake Chart. It will not be superfluous to use vitamins. The combination of a proper and balanced diet, exercise can get a tremendous effect. It is not necessary to train in the gym, simple exercises will suffice, which will take half an hour of your time. Protein diet for 2 weeks can completely transform your figure.
Benefits of a high protein diet
This diet has many benefits. The main advantages of a protein diet:
- Satisfying hunger for a long time. Protein is a complex element, the body needs time and strength to digest it. This is the reason for the elimination of hunger for several hours.
- A balanced diet helps not to gain kilograms, but to quickly lose them.
Cons of a protein diet
There are disadvantages of a protein diet:
- after the end of the diet, it is easy to break into carbohydrate foods (flour products, pasta);
- the condition of nails and hair may worsen;
- the diet causes frequent mood swings.
What can you eat on a protein diet
The list of foods that you can eat on a protein diet includes the following main ingredients:
- Dishes of poultry, rabbit, veal, beef, lamb. You can cook meat according to various recipes: steam, boil, stew, fry without oil.
- A variety of lean fish. Choose varieties at your discretion, it's a matter of taste.
- Chicken or quail eggs rich in protein.
- Vegetables (everything except potatoes). They can be taken fresh or in frozen mixtures. Cook soups with them, fry, stew, give preference to greens and cabbage - white, cauliflower, Brussels sprouts.
Protein diet - it is better to make a menu for 14 days in advance - it should not be scarce. The diet can be diluted with the use of such products: canned fish, lightly salted lard, high-quality sausages, dark chocolate, fruits in moderation. Tomatoes play a special role: they contain lycopene, which is necessary for our body. Salads should be seasoned with lemon juice, flaxseed or olive oil. During a strict diet, you can use different spices. Salt needs to be limited.
It is forbidden to use:
- potato;
- bakery products;
- porridge, pasta;
- any sweet drinks;
- alcoholic drinks.
Protein Day Menu
After successful weight loss, you need to keep in shape with the help of effective unloading days. They are held once a week at home, on this day only protein foods are consumed. Remember to drink about two liters of liquid without sugar. It is allowed to eat vegetables, raw, boiled or stewed. Meals are taken every 4-5 hours. There are several types of fasting days:
- Unloading day on meat. For a day you can eat only lean meat in boiled or stewed form. It must be divided into equal portions and eaten throughout the day. You can satisfy your hunger with low-calorie vegetables (tomatoes, cabbage, cucumbers). In the evening, if desired, it is allowed to drink 250 grams of kefir 1% fat.
- According to reviews, a day on kefir is the most popular and effective. For a day you need to drink one and a half liters of kefir. The diet can be varied with apples in the amount of 3-5 pcs. But you should not forget about the use of water in large quantities.
- Unloading day on fish is very similar to meat. You can take for this hake, salmon, pelengas, pink salmon, silver carp. The menu for a protein day consists of 600 grams of your chosen delicious fish. Drinking lemon water or water with ginger will help in the fight against hunger. You can start your morning with green tea.
Types of protein diet
There are a variety of protein diet options. The duration of such a diet varies from 5 to 14 days. Accelerated and fast way weight loss - protein diet for five days. It is used when you need to quickly lose weight. The main foods in this high-protein diet are:
- meat, preferably chicken fillet;
- dairy products and milk;
- herbal tea, non-carbonated mineral water (do not drink coffee).
The diet for ten days is practically no different from the previous one. The difference is only in the use of fermented milk products, they should be taken every 6 hours for 200 grams. Fractional meals and small portions will not allow you to feel hungry. Be sure to drink plenty of non-carbonated water and exercise exercise. Extra pounds will disappear very quickly. The diet for 2 weeks is significantly different from the previous ones. An exemplary menu of a protein diet for weight loss includes a small amount of carbohydrate food.
Protein diet menu for 14 days
A detailed description of the diet will help you quickly lose weight and at the same time not harm your health. Protein diet for 14 days:
- Breakfast - 270 ml of coffee drink. Lunch - 1 tbsp. fermented baked milk, 2 eggs, 130 grams of boiled cabbage. Dinner - 250 grams of boiled fish with broth.
- Breakfast - 230 ml fruit juice without sugar, scrambled eggs from 2 eggs without oil. Lunch - 170 grams of fish, 120 grams of beets. Dinner - 200 grams of kefir, 0.2 kg of rabbit meat.
- Breakfast - 4 quail eggs, 270 ml unsweetened tea. Lunch - 180 g of steamed chicken, 100 g of stewed zucchini, 1 grapefruit. Dinner - 2 eggs, 170 g of lean beef, 125 g of fresh vegetable salad.
- Breakfast - 270 ml of tea without sugar, 20 g of cheese, 10 g butter. Lunch - 2 boiled carrots, salmon steak 150 g, fresh fruit 150 g. Dinner - 1 tbsp. ryazhenka, 25 g of cheese.
- Breakfast - 1 raw carrot, 270 ml of tea. Lunch - 1 glass of curdled milk, pork with vegetables 250 g, banana. Dinner - 1 tbsp. kefir, 1 egg, 25 g of cheese.
- Breakfast - 250 ml of tea, 2 eggs, 15 g of dark chocolate. Lunch - 170 g of boiled rabbit meat, 150 g of vegetable salad, 1 tbsp. a spoonful of sour cream. Dinner - 100 g of raw carrots seasoned with vegetable oil, a couple of hard boiled eggs.
- Breakfast - 270 ml of tea, 4 quail eggs, 15 g of dark chocolate. Lunch - 170 g of beef, 120 g of buckwheat, 2 apples or 1 banana. Dinner - 2 eggs, 100 g of fish, 1 tbsp. kefir, 150 g of vegetables.
- The second week repeats the menu of the first, but the order is reversed, i.e. Day 8 equals day 7, day 9 equals day 6, and so on.
If one day, standing on the scales, you realized that it was time to finally take control of your excess weight, but, having assessed the possibilities, you decided that you were not ready to starve, then the best way out in your situation would be a protein diet for a week, two or even a month, nourishing and at the same time useful for the figure. What options does modern nutrition offer?
Features of protein diets
Protein food is that component of the diet, which, with a relatively low calorie content, gives a feeling of satiety. Therefore, on a protein diet, you will not suffer from hunger, except that it will be psychologically difficult to endure the absence of sugar and sweets in the diet. Every day you will lose weight, but not due to a decrease in muscle mass, because proteins are the main building block of muscle tissue.
But protein diets also have disadvantages, and the longer the diet lasts, the more likely they will appear. For example, an excess of protein in the diet puts a strain on the kidneys and is not recommended for those who suffer from pyelonephritis or other kidney diseases. The diet promotes the removal of excess fluid and calcium, so brittle hair and nails, as well as dry skin, can be a side effect of it.
In order to compensate for these shortcomings, long-term protein diets involve a number of carbohydrate-fat additions to the diet, as well as an enhanced drinking regimen and the intake of vitamin-mineral complexes.
Seven days is optimal time, during which you can lose weight by 3-5 kg, but do not feel side effects diets. Therefore, the protein diet menu for a week contains practically no fats and carbohydrates, but additionally includes fiber. The menu that we offer below uses an intensive weight loss system with food restriction.
First day
For breakfast, the protein diet menu for the week actually recommends a sandwich of whole grain bread and a slice of boiled beef weighing 150 g. You can drink this with tea without sugar. For lunch, the same slice of beef and 200 g of non-starchy vegetable salad are recommended. In the afternoon, you can eat a glass of natural yogurt, a slice of white cheese and one tomato. For dinner, steamed fish (100 g) is prepared, and a portion of 200 g of vegetable salad.
Second day
For breakfast, take half a pack of fat-free cottage cheese (150 g) and a cup of green tea. For lunch, 200 g of beef and vegetables are stewed. In the afternoon, a snack consists of half an apple and a glass of strawberries. For dinner, you can eat 150 g of boiled fish and 100 g of fresh vegetables.
Third day
For breakfast, the protein diet menu for the week offers a portion of chicken in 200 g, an apple and a cup of tea. For lunch - 150 g of boiled beans and 200 g of seasonal vegetable salad. In the afternoon you can have a snack with a glass of raspberries and the same amount of kefir with a fat content of 1%. For dinner, a slice of boiled beef weighing 150 g and the same amount of cabbage salad are intended.
Fourth day
For breakfast, we drink a glass of low-fat kefir with diet cookies. For lunch, we prepare 150 g of chicken and one apple. In the afternoon, a snack consists of two tangerines and a glass of low-fat yogurt. For dinner we eat 200 g of boiled fish and 100 g of vegetables.
Fifth day
The weekly protein diet menu recommends eating 150 g of beef with an apple and a serving of tea for breakfast. For lunch, we prepare 200 g of fish with a slice of whole grain bread. The snack includes a glass of blueberries and the same amount of low-fat kefir. For dinner, we eat another 100 g of fish and 200 g of fresh vegetable salad.
Sixth day
The morning meal consists of half a pack of low-fat cottage cheese and green tea. Sugar is excluded. Lunch consists of 200 g of stewed beans and 100 g of fresh vegetables. A snack can be made up of one orange and a couple of kiwis. For dinner again fish in the amount of 100 g and 150 g fresh lettuce from vegetables.
Seventh day
For breakfast, the protein diet menu for the week includes a glass of milk and two lean cookies. For lunch - 200 g of beef, 100 g of salad. The snack consists of 200 g of low-fat cottage cheese, herbs and cucumbers. And for dinner, you can cook soup in meat broth with vegetables, eat 100 g of lean beef and a piece of bread.
From time to time, you can replace the beef with lamb or lean parts of the pork fillet. For vegetable salads, you can use beets, cucumbers, tomatoes, cabbage (including sauerkraut), bell peppers, carrots.
Protein diet for 2 weeks
Staying on a carb-restricted diet for two weeks will be much more difficult than staying on a protein diet for a week. Therefore, if you are planning this diet option, a variety is added to the menu: a second snack is added between breakfast and lunch, as well as an additional portion of food 2 hours before bedtime. Thus, you get a dense regimen of 6 meals a day, which will not allow you to feel constant hunger.
With a protein diet for 2 weeks, as a snack between breakfast and lunch, you can choose the following options dishes:
- egg and cabbage salad;
- cabbage and green pea salad (150 g), a slice of bread;
- egg, apple, two kiwis;
- egg, 50 g of cheese;
- one apple or orange;
- 150 g of cottage cheese.
As an additional meal 2 hours before bedtime during the protein diet for 2 weeks, you can use the following options:
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