Protein diet - essence, advantages, food and menu

How to quickly lose weight by 7 kg on proteins in 7 days

The protein diet for weight loss in seven days is based on foods that are digested slowly, making hunger tolerable.

The body makes up for the lack of fat through its own stored accumulations, which is why weight loss occurs. Protein should make up at least 60% of the food; fat and carbohydrates are prohibited. For a balanced diet, you can include some vegetables and fruits.

Research by nutritionists shows that a protein diet is one of the three most effective weight loss methods with long-lasting results.

You need to eat 5-6 times a day with an interval of 2.5 - 3 hours. Throughout the entire period, daily physical activity is required for at least an hour. This could be gym classes, cardio training, running, swimming, brisk walking, team sports, etc.

Useful tips to improve the effect

Dietitians suggest how to lose weight on a protein diet without damage or harm to your health. Just sticking to a diet may not be enough to get an effective result. It is necessary to use the principles of healthy eating, which are effective in the future:

• Before starting a diet, it is best to undergo a medical examination.
• You must obtain a doctor's permission to follow such a nutritional system.
• You should take multivitamins throughout the diet.
• If attacks of dizziness occur, it is necessary to increase the intake of carbohydrates and fats into the body. It is allowed to add oatmeal to the morning menu.
• It is best to avoid a protein diet if your health worsens.
• During the period of weight loss, you should not take any medications.
• You should discuss your diet with a specialist.
• You need to eat strictly according to the clock.
• You should keep a count of calories: spend more than you consume.
• It is better to have dinner 2-3 hours before bedtime.
• Dishes included in the menu should only be boiled, stewed or steamed.
• Volumes of dishes: drinks (200 mg), other dishes (150 g) and fruits (100 g).
• Limit the amount of salt you consume.
• You need to sleep at least 8 hours a day.
• You should give up bad habits.
• Avoid strength sports and cardio training. It is best to swim, go to fitness, aerobics or Pilates.

A protein diet is an effective nutrition system that allows you to normalize weight and achieve slimness over a short period of time. Thanks to the variety of dishes, those losing weight do not feel hungry or tired. Compliance with all recommendations allows you to improve your health. Despite many positive qualities, the diet has certain contraindications that must be taken into account before starting to follow it.

Allowed foods containing protein for quick weight loss

The diet is not difficult to follow. It is enough to know which products are clearly allowed and which can be consumed with restrictions:

• lean meat, best of all beef, veal. It is better not to eat pork and lamb, they are too fatty and slow down weight loss;
• dietary fish: tuna, cod, pink salmon, hake, pollock;
• any seafood;
• eggs;
• vegetables, green fruits (cabbage, zucchini, celery, cucumber). As well as citrus fruits, sour berries (cranberries, currants);
• mushrooms;
• low fat cheese;
• skim milk, kefir, other fermented milk products without aromatic flavoring additives;
• vegetable oil – olive, flaxseed, camelina;
• clean water, unsweetened tea, coffee without sugar, herbal infusions, dried fruit compotes;
• Freshly squeezed juices are useful for improving digestion. They should be diluted with water in a ratio of 1:1;
• Occasionally, in small quantities, you can indulge in cereal dishes. Oatmeal, buckwheat, and rice are allowed. Of the bakery products, only whole grains and bran are allowed.

Digestion converts proteins into amino acids, which are essential for health, muscle growth, and an overall active life.
You should absolutely not use:

• sugar, honey, all sweet foods. If it is absolutely impossible to do without it, 1-2 small pieces of dark chocolate are allowed, but only 1, maximum 2 times a week;
• bread, pasta, confectionery;
• potato;
• sausage products;
• fast food, semi-finished products;
• butter;
• packaged fruit juices;
• sweet dried fruits - dried apricots, figs, dates, etc.;
• alcohol;
• carbonated drinks;
• salty spicy food that whets the appetite.

A protein diet for weight loss is quite doable at home. But before you start, you should consult a nutritionist or sports nutrition specialist. There may be individual restrictions and contraindications.

For expectant mothers

A special menu was compiled for pregnant women. Although it is believed that while carrying a child, nutrition should be complete and exactly as much as the mother wants, the consequences are dire.

Excess weight, which is so easily gained during pregnancy, threatens edema and problematic childbirth.

Only sugar, flour, cakes, condensed milk, chocolate, and baked goods are prohibited. Sources of healthy protein include low-fat cottage cheese, fish, meat, cheese, eggs, and poultry.

You need to consume 120 g of protein per day, gradually reducing the amount of carbohydrates so that by the third trimester it is no more than 250 g. The fats needed in this situation come from vegetable oil in salads and a small amount of butter.

Protein drinks for fast weight loss

Fitness instructors recommend that those on a diet drink a protein shake half an hour before starting a workout. It will support the body during intense physical activity and help create body contour.

Protein deficiency causes chronic fatigue, hormonal changes, liver problems and low performance

During a strict diet, a protein drink replaces dinner. They are sold in sports stores ready-made or in powders that are diluted with water. You can make a diet cocktail yourself: it is based on water, milk, kefir, yogurt without additives, fermented baked milk, whey (all low fat content - 1.5-3%). Eggs and/or low-fat cottage cheese are used as filler.

For flavoring and enhancing taste - herbs, permitted vegetables, fruits, berries, spices. The base with the filler is whipped in a blender, additives are gradually introduced. The thickness of the drink should be like liquid sour cream or drinking yogurt.

A few simple cocktail recipes that you can prepare yourself:

1. Vanilla/cinnamon Cottage cheese – 100 g, milk – 150 ml, vanilla/cinnamon on the tip of a knife.
2. Green Milk/kefir -200 ml, chicken eggs – 2 pcs./quail eggs – 4 pcs., cucumber/celery/parsley, dill.
3. Energy Milk – 100 ml, chicken egg – 1 pc./quail egg – 2 pcs., ground coffee – 1 teaspoon, fresh mint.

A quick diet with protein foods for 3 days

A protein diet for quick weight loss gives effect in three days. This is one of the toughest systems. It can only be used by healthy people no more than twice a year. It will help you lose a few extra pounds before an important event. But the lost kilograms will return just as quickly. This is the main drawback of all blitz diets. The daily menu consists of only three meals, the interval between which is three hours. Therefore, the time for eating needs to be planned well.

• breakfast – 1 boiled egg;
• lunch and dinner - 200 g of low-fat cottage cheese, tea or coffee;
• In the intervals between this you can drink only still water.

It is important to get enough protein if you regularly exercise, because this is the main material for building a beautiful figure.

A fast diet is stressful for the body, so exercise is excluded at this time.

Exit from a fast protein diet

It is important not only how to withstand a strict food restriction, but also how to exit the protein diet correctly. You need to go out without immediately eating your fill. All products of the usual diet are introduced gradually, slowly, over the course of a month in the following sequence:

1. vegetables;
2. fruits;
3. meat;
4. rest;
5. cereals, flour, sweets last.

If you do everything correctly and in the future refrain from sweets, fast food, soda and other harmful “goodies”, then the lost weight will not return, and the achieved result will last for a long time.

Quitting the diet

Quitting a diet is an important part of the weight loss process. The duration of preservation of the obtained result depends on it. With a sudden transition to the usual diet (with carbohydrates and fats), a person runs the risk of quickly gaining back the lost kilograms and becoming heavier than before losing weight. To avoid unpleasant consequences, you need to gradually switch to the regular menu.

Every day you should add 100-200 kcal, add foods from the list of prohibitions to your diet. The process of restoring nutrition usually takes 1-2 weeks. After quitting the diet, it is better to stick to a healthy diet with reasonable doses of junk food.

A particularly strict diet regime for very fast weight loss

A strict protein diet, in addition to willpower and motivation, requires close monitoring of your well-being. At the first signs of illness: dizziness, palpitations, weakness, ringing in the ears, etc., you need to stop fasting. It would be a good idea to consult a doctor.

It will be possible to lose weight on a protein-fat diet for weight loss if the number of calories per day is 1000-1200.

The protein diet menu for weight loss contains everything you need for an active lifestyle and good health.

Diet features

The nutrition system has some features that everyone who is losing weight must take into account:

1. Proteins saturate the body of people who are constantly at work or play sports. This diet may be suitable for women expecting a baby. A simple protein diet menu is characterized by the intake of meat, fish and dairy dishes. The nutrition system can be useful for people who want to lose excess weight without damage or stress to the body.
2. The maximum period of time for following the diet is 14 days. This period will allow you to normalize your weight without causing harm to the body. The results of protein weight loss are characterized by stable indicators. To consolidate the results obtained, you need to gradually exit the food system, eliminating fatty, fried and sweet foods.
3. It is recommended to repeat the diet no more often than after 6 months.
4. Food containing protein requires those losing weight to follow important recommendations. The excretory system is activated during a diet, which can cause complications. Therefore, at this time you need to maintain a drinking regime and consume non-carbonated water in sufficient quantities.
5. The total number of calories coming from food should be about 1200-1400. Their deficiency can lead to disruption of the functioning of internal organs and weaken the immune system.
6. A protein diet menu for weight loss for the day gives you the opportunity to enjoy the taste of your favorite dish (in small quantities) and will allow you to maintain a stable weight.

With this nutrition system, you won’t have to feel hungry all the time; your diet is unlimited and varied.

Contraindications: who should not lose weight on a fast protein diet

A protein diet has contraindications. There is a certain list of circumstances under which it is better to abstain from protein nutrition:

• adolescence (up to 18 years);
• mature age (over 50 years);
• pregnancy period. lactation in women;
• great mental or emotional stress (exam, stress, personal troubles, etc.);
• overweight, obesity.

It is better to ask your doctor about the harm of a protein diet in case of illness. Carbohydrate and fat restrictions can cause exacerbations and provoke the acute course of diseases such as:

• diabetes;
• liver or kidney failure;
• disorders in the cardiovascular system;
• malignant tumors;
• diseases of the stomach, intestines;
• gout;
• poor blood clotting.

While adhering to this nutritional system, you should not get carried away and completely give up carbohydrate foods.

Contraindications

Any nutritional system, including a protein diet, creates a load on the body. Metabolism accelerates, toxins are eliminated, fats are burned, and the stomach has to adapt to new conditions and different foods.

Organs begin to work in enhanced mode. If not everything is in order with them, then chronic diseases may worsen; this must be taken into account when switching to a new menu. A protein diet for every day is contraindicated in the following cases:

• diseases of the excretory system;
• elderly age;
• when expecting a baby and during lactation;
• cholelithiasis;
• pathology of the heart and blood vessels;
• allergy to citrus fruits;
• pathologies of the gastrointestinal tract;
• diabetes;
• adolescence.

Any contraindication is a stop signal for people who have chosen this diet. Only after eliminating contraindications will it be possible to lose weight using this nutrition system.

Recommendations for maintaining a protein diet: it is important to know the following

The principles of a protein diet are not limited to the list of permitted foods. There are conditions that must also be observed. By the way, they can become a good habit of proper nutrition principles:

1. Drink as much plain, clean water as possible. It cannot be replaced by teas and juices. A person, especially someone losing weight, needs to drink at least 2 liters of water per day.
2. The vitamin complex will help the body cope with unusual restrictions.
3. Five meals a day, if we are not talking about rapid weight loss. Dinner 3-4 hours before bedtime.
4. The daily calorie intake is 1000-1200. How many calories are included in the dishes on your table can be easily determined using an online calorie counter on the Internet.
5. Try to stick to the ratio of plant and animal protein in your diet in a ratio of 1:1 or 40% to 60%, respectively.
6. It is advisable to limit the entire period to a maximum of two weeks.
7. If possible, a carbohydrate-free table should be varied.
8. Repetition is possible no earlier than after 6 months.

The usual snack in the form of sandwiches is prohibited. Bread should replace vegetables. By the way, they promote the breakdown of protein and its removal from the body.

Champion products for protein content

The protein diet table is compiled specifically in order to select 5-6 favorite foods that will be included in the diet. The amount of protein is indicated in grams, the products are placed in descending order of protein content.

Each of these products should be present in the singular at every meal. For example, in the morning one hundred grams of cheese, in the afternoon - tuna, in the evening - beef, and for snacks - almonds. For drinks, it is better to give preference to tea without sugar and tomato juice.

Dietary macronutrients

All food products are divided into macro- and micronutrients. Macronutrients are needed by the body to maintain its functions every day in large quantities. We are talking about hundreds of grams. These are proteins, fats, carbohydrates.

The protein diet menu should be designed for a larger number of days, preferably for two weeks or even a month, depending on how you feel.

Micronutrients are also necessary, but serve narrowly focused purposes. The need for them is measured in milligrams. These are vitamins and microelements.

Protein is found in foods of animal and plant origin. The human body still absorbs animal protein better – by 98%. Vegetable protein takes longer to digest, up to 80%, but its advantage is that it does not contain harmful fats.

Protein of animal origin is absorbed quickly and is a very valuable component of nutrition because it contains the amino acids we need. They are not found in plant foods.

Protein in food

Even knowing exactly what you can eat on a protein diet, people make mistakes that affect their results. Not all meat products are created equal. So, in sausages there is almost more fat than meat, although you cannot tell this from the homogenized structure of the sausage.

Natural meat contains no more than 10-13% fat, which is why you need to give preference to simple food.

Sausage and semi-finished meat products contain a lot of salt, flavor enhancers, and spices, which whet the appetite, retain water in the body, causing swelling, and additional stress on the heart and kidneys.

Smoked products are harmful and dangerous, as they contain carcinogens - toxic substances. The calorie content of such products is higher.

Do not forget that food should be quite simple, without frills. And the norm for protein consumption for a healthy person leading an active lifestyle is 1.2-1.5 g per kg of weight per day.

The role of proteins in human nutrition

Protein plays one of the leading roles for the human body, because all tissues and cells of living beings contain protein. It ranks second after water in the body. Protein, also called protein, is necessary:

• in the structure, formation, restoration of muscle tissue;
• immune protection;
• during transportation and storage of molecules, for example, hemoglobin;
• to maintain skin tone, healthy hair, nails;
• providing energy, etc.

Some amino acids are called essential because they are not synthesized, but enter the body from outside. Namely from protein products.

Protein diet menu, meal plan

The protein diet menu is suitable for active, healthy, physically fit people. It is ideal for those who cannot do without meat food. But those with a sweet tooth should think very carefully about how many days they can last without sweets, especially since not all sweets can be eaten on a diet.

It is also important to drink at least 1.5 liters of water per day and completely avoid alcohol and carbonated drinks.

Soups, if you are in the habit of eating the first one, are cooked without potatoes. It can be replaced with brown rice. Salads are seasoned with lemon juice, soy sauce, wine, balsamic vinegar with a spoon of olive oil. Mayonnaise can be replaced with Greek yogurt or kefir. A little mustard will add some piquancy to the dressing.

Protein diet recipes are as simple as possible and do not require much time to prepare. Here are some options for protein diet dishes:

• For breakfast - kefir, fermented baked milk, Greek yogurt, low-fat cottage cheese, cheese, 2 eggs.
• For lunch - veal, beef, white meat chicken, turkey, liver.
• For dinner - fish, seafood.
• Drinks include tea, coffee, herbal infusions without added sugar.

There are two different approaches to a protein diet:

1. Fast protein diet. It involves a short period of 3-7 days and three meals a day.
2. Fractional. Eating 5-6 times a day with an interval of 2.5 - 3 hours. Its duration is 7-14 days.

By observing the serving size and the daily amount of calories, you can stick to a protein diet for no more than a month, and then only in exceptional cases, because mono-diets pose a lot of stress to the body.

Protein diet for 3 days

Losing up to 5 extra pounds in just 3 days is real. If there is an urgent need, relying on moral and volitional qualities, you can achieve your goal. But will this end justify the means? How does the body react to obvious stress? Is it worth risking your health?

Definitely not if you have serious illnesses, or the nutritionist believes that you are not ready for this option. You can always choose another equally effective, but gentle diet.

Remember the most important rules:

• fractional meals;
• no snacking;
• drinking plenty of water;
• ban on physical activity;
• well-being control;
• slow exit from the diet.

A protein diet is great for quick weight loss, as well as during active training.

Protein diet for 5 days

The main condition for losing weight on a high-protein diet is to exclude fats and carbohydrates and choose foods with the highest protein content. Distribute 5-6 meals evenly throughout the day so that your last meal is 3 hours before bedtime.

A detailed list of recommended recipes is described in detail in this article. It can be supplemented and replaced with your favorite homemade dishes from the acceptable list of products.

Protein diet for 7 days

The weekly diet is suitable for athletes because it allows you to effectively lose excess weight. In this case, the sports regime is not disrupted, and the growth of muscle mass will not stop if this is the goal of training. In a week you can lose from 3 to 5 kg.

Protein diet for 14 days

If you have chosen a long-term protein diet, the menu for 14 days should include foods rich in proteins and microelements. Supplement it with a multivitamin complex, and do not forget about physical activity.

This scheme is considered long-term, so it will take several more days to get out of it. Try to stick to proper nutrition for as long as possible, refrain from going to fast food restaurants with your favorite fries and hamburgers.

Protein diet for 4 weeks

You need good reasons for a month-long protein diet for weight loss. A high percentage of protein in the diet can lead to imbalances in digestion and metabolism.

Of course, body fat will noticeably disappear, but along with this, fatigue, drowsiness, irritability and other unpleasant sensations may appear.

Most enzymes responsible for chemical reactions in the body are ordinary protein molecules.

Types of diets

There are several types of protein diets. The most popular of them are the Atkins diet and the Dukan diet. Both diets have proven themselves due to good results in those losing weight.

The Dukan diet is one of the most popular not only in Russia; this method focuses on reducing carbohydrates to a minimum, only proteins, and to improve digestion and cleanse the body, bran is included in the diet. The method is lengthy, contains 4 full stages, which have individual lengths, but the results already at the Attack stage will please you - minus 3-5 kg ​​in 5 days. Subsequent stages will allow you to introduce carbohydrates into your diet while continuing to lose weight.

In the Atkins diet, meat and fish are balanced in quantity with vegetables and fruits, and the body receives much less carbohydrates, while proteins and fats are consumed without restriction. The diet itself has 4 stages of varying duration, but in the first 2 weeks you can lose up to 3-5 kg.

Example of a protein diet menu

The menu on a protein diet can be compiled and varied at your discretion. The main thing is to know the basic principles, the list of permitted, acceptable and prohibited foods and try to eat more or less balanced. When creating a menu, we take into account:

1. Five meals a day.
2. Serving volume is 200-250 grams.
3. Meat, poultry, fish, vegetables can be boiled, stewed, baked, steamed, grilled without oil.
4. Poultry options include skinless chicken breast and turkey fillet.
5. Eggs can be cooked in any way except frying.

This is what a sample menu for 10 days looks like:

First day

• 1st breakfast - cottage cheese, tea or coffee;
• 2nd breakfast - green apple;
• lunch - chicken + vegetables;
• afternoon snack - natural yogurt;
• dinner - fish + vegetable salad, tea.

Second day

• 1st breakfast - natural yogurt, tea or coffee;
• 2nd breakfast - orange or grapefruit;
• lunch - veal + vegetables;
• afternoon snack - cottage cheese;
• dinner - fish + vegetables, juice.

Proteins stimulate the production of hormones. So, if there is a lack of growth hormone, doctors always recommend a protein diet.

The third day

• 1st breakfast - 2 eggs, tea or coffee;
• 2nd breakfast - 2 green kiwis;
• lunch - turkey + brown rice (5 tablespoons);
• afternoon snack - natural yogurt;
• dinner - veal + fresh cabbage salad.

Fourth day

• 1st breakfast - cottage cheese, 2 tbsp. spoons of oat bran, tea or coffee;
• 2nd breakfast - orange or grapefruit;
• lunch - chicken + broccoli;
• afternoon snack - freshly squeezed juice;
• dinner - seafood + green beans.

Fifth day

• 1st breakfast - 2 eggs, tea or coffee;
• 2nd breakfast - green apple;
• lunch - fish + vegetables;
• afternoon snack - fermented baked milk;
• dinner - chicken + vegetable salad.

Some proteins deliver the necessary substances to the cells of our body. In particular, oxygen enters our cells thanks to the hemoglobin protein.

Sixth day

• 1st breakfast - cottage cheese, tea or coffee;
• 2nd breakfast - orange or grapefruit;
• lunch - zucchini baked with cheese;
• afternoon snack - natural yogurt;
• dinner - shrimp + 2 cucumbers.

Seventh day

• 1st breakfast - fermented baked milk, 2 tbsp. spoons of oat bran, tea or coffee;
• 2nd breakfast - 2 green kiwis;
• lunch - beef + cauliflower puree;
• afternoon snack - kefir;
• dinner - fish + tomato salad.

Eighth day

• 1st breakfast - natural yogurt, tea or coffee;
• 2nd breakfast - green apple;
• lunch - chicken + brown rice (5 tablespoons);
• afternoon snack - freshly squeezed juice;
• dinner - seafood + vegetables, tea.

An example of a protein diet for 6 days.

Ninth day

• 1st breakfast - cottage cheese, tea or coffee;
• 2nd breakfast - orange or grapefruit;
• lunch - veal + vegetables;
• afternoon snack - fermented baked milk;
• dinner - fish + 2 cucumbers.

Tenth day

• 1st breakfast - 2 eggs and salad, tea or coffee;
• 2nd breakfast - 2 green kiwis;
• lunch - seafood + green beans;
• afternoon snack - kefir;
• dinner - chicken + vegetable salad, tea.

The protein diet menu for 10 days is compiled approximately; unloved foods can be replaced with others included in the permitted list, which are rich in protein and do not contain fats and carbohydrates.

The essence and principle of the diet

There are many variations of the technique. Any of them contains protein foods with a limited amount of carbohydrates and fats. Proteins are needed for the normal functioning of the body. The nutrition system will be an excellent way to lose weight for people who cannot live without meat. Previously, it was classified as a mono-diet. However, thanks to the developments of nutritionists, diet has become the most gentle method of normalizing weight.

A proper protein diet menu has positive qualities and allows you to lose weight in a short period of time. The main thing is to eat foods containing proteins. After all, they are needed for normal metabolism. The body is not able to accumulate proteins in the body on its own, so they are regularly included in food. This does not happen with a normal diet, so they are constantly consumed. If this does not happen, then muscle mass decreases, because internal organs pull proteins from it for normal functioning. The body becomes exhausted and the skin becomes flabby.

If you adhere to such a diet for weight loss for 14 days, then the weight will go away not due to muscle loss, but due to the burning of fat deposits. Its observance is suitable for those people who are afraid of feeling hungry. Anorexia cannot occur with such a diet, and muscles do not atrophy. After it, the body of the person losing weight becomes slender and toned.

For weight loss, the protein diet menu is very effective, and the mechanism of its effect on the body has been fully studied and scientifically proven. The power system starts the following processes:

• Fats and carbohydrates do not enter the body, and it has to use up its fat deposits located on the hips, abdomen and buttocks. For women, these places are the most problematic.
• To absorb protein, the body will need a large amount of energy, which will be replenished by burning subcutaneous fat.
• Protein foods create heat production, which accelerates metabolic processes.

If a person wants to lose weight, then a protein diet will help do this without harm to health. It is possible to select the required duration of the food system and options for preferred dishes.

During pregnancy and lactation

In general, a protein nutritional system for weight control during pregnancy and breastfeeding is useful. But it must be observed with caution. On the one hand, it is nutritious enough so as not to gain extra pounds and not harm the development of the fetus.

Be sure to maintain a calorie intake of 1900 per day. 5-6 meals a day are good for normal digestion.

The amount of consumption of slow carbohydrates, which are contained in bran, wholemeal flour, and wild rice, needs to be increased. You should also eat more vegetables, fruits, and dairy foods.

If weight gain is slower than expected, you will have to abandon such a diet, and also if there is a danger of diseases of the gastrointestinal tract, cardiovascular system, or others. Consultation with the supervising physician is required.

A protein diet whose products include eggs, meat, fish, poultry and milk is considered the most balanced.

What is dangerous about a protein diet for women in general is that it disrupts hormonal balance, leading to difficulty conceiving a child. Excess proteins will affect the figure, which will become similar to a man’s, it can weaken the immune system, develop vitamin deficiency, and depression.

Permitted and prohibited products

Products that can be included in the menu:

• Fermented milk drinks and cottage cheese. It is important that the percentage of fat in them is minimal.
• Turkey meat and chicken meat. It is necessary to remove the skin from it.
• Low-fat fish.
• Champignon.
• Shrimp, mussels, scallops, squid.
• Hard cheeses, tofu. The daily norm is 30 g.
• Egg.
• Tomatoes, cucumbers, beans in pods, bell peppers, cauliflower, broccoli, onions, peppers. In addition to the fact that these vegetables can be consumed in their pure form, they can be used to make juice.
• Cashews and almonds, but no more than 4-6 nuts per day.
• Apples, but not sweet ones, grapefruits, kiwi.
• Fruit juice based on berries, water, coffee, tea.

There are also products that need to be excluded from the menu, including:

• Sugar and all sweets in which it is present.
• Bread and other flour products.
• Butter.
• Alcohol.
• Vegetables that contain a lot of starch, such as corn and potatoes.
• Fat meat.
• Fatty dairy products.
• All confectionery products.
• Fruits containing a lot of sugar: bananas, pineapples, grapes, apricots, peaches, plums, pears.
• Preserved products.
• Semi-finished products.

Pros and cons of a protein diet

A protein-rich, vitamin-rich diet combined with physical activity breaks down fat and helps build muscle mass. It is suitable for bodybuilders and weightlifters. It can be used less often by women and older people.

To conclude the topic, we will once again compare the pros and cons of a protein diet:

pros

1. Rapid weight loss.
2. Preservation of muscle mass.
3. There is no unbearable feeling of hunger.
4. Finding body relief.
5. Long-term preservation of the achieved results.
6. Diet variety.
7. There are many options for how long you can stay on a protein diet.

Reviews and results

Below you can evaluate photos of people in the “Before and After” format who were able to lose weight thanks to a protein diet, a healthy lifestyle and physical activity.

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