Protein diet for a week - minus 6 kg in 7 days (menu for every day)

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.

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.

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.

Reviews

Depending on the results achieved, people following a protein diet for 14 days shared different reviews.

Dasha: “I was advised to go on a 2-week protein diet precisely as a means to lose a few kilograms in a short time and not be particularly hungry. I have always loved sweets, I’m unlikely to be able to give it up forever, but at this time I gathered all my will into a fist and did everything according to the rules. As a result, I dropped from 72 kg to 65, while the weight is maintaining, I’m gradually returning to normal eating again.”

Lilyana: “I was never particularly overweight, but my weight was always “above average.” I found a protein diet for 14 days as a means to lose weight from time to time. Then it picks up very slowly, I try to follow some learned rules on certain days. I have developed recipes suitable for protein nutrition without sweets and baked goods. Now I’m not alone on a diet. I encouraged a friend, she is also doing well so far, we support each other. 3 days left until release. I already know how to get out from past experience, I’ll teach my friend too.”

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 schedule

The power supply system should be carried out as follows:

• The menu for each day is best divided into several meals (5-6). In the morning on an empty stomach, drink a glass of purified water. Take your last meal 3 hours before bedtime.
• Before lunch, you can eat a small amount of porridge and whole grain bread. You can eat fruits (apples, oranges).
• Dishes containing protein are included in the diet after lunch in combination with raw vegetables or salads made from them.

When losing weight on a protein diet menu, the right combination of dishes is important. This will allow you to achieve a positive result. The nutrition system will eliminate 10 kg of excess weight in 2 weeks. To do this, you must strictly follow all recommendations.

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.

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.

conclusions

Despite all the effectiveness of a protein diet for 14 days, when following it, you must carefully monitor your health; if you feel the slightest deterioration in your health, stop the diet and make a careful exit.

Perhaps a protein diet is not for you; you would be better off with a balanced diet with a slight reduction in calories, less protein and more carbohydrates.

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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.

How long can you be on a diet?

The classic version of the protein diet is designed for 1-2 weeks. The duration should be adjusted independently based on personal feelings and results. Since during the diet there is a clear deficiency of carbohydrate foods, you should not delay with it .

Branches from the classics that we talked about above can vary in duration. For example, the shortest - egg - lasts a week, but protein-carbohydrate can even become a way of life.

If we take generalized indicators, the number of kilograms lost will look something like this:

• In 5 days you can get rid of 2 to 3 kg of pure fat.
• A week of strictly following the diet will take you about 5 kg.
• In 10 days, the scales can show up to minus 8 kg.
• After two weeks, as a rule, an excellent result is already achieved - weight loss of 10 kg.
• After a month or more of following the diet, the body gradually gets used to it, and the kilograms no longer disappear so quickly. If you still have excess weight, then get ready to lose it slowly but surely.

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.

Menu

For convenience, the menu is presented in tabular form. Ideally, each food day is characterized by its own menu, different from the menu of other days, indicating the number of products designed for the “average” person.

If you are much larger or engage in energy-intensive sports (running, skiing), you can slightly increase the amount of products based on the results.

Beef, chicken, turkey and fish should be boiled, stewed, or baked in foil. It is better to eat chicken meat white (breast), the skin should be separated from the meat. The fish can be steamed. The weight of a serving of chicken breast is 100-150 g, fish breast 150 g, beef serving 150-200 g, cottage cheese 200 g.

Cereal side dishes are cooked in water without salt and sugar, the amount of cereal is 50 g.

Vegetable salad options:

• cabbage;
• cabbage with green peas;
• carrot;
• tomatoes, cucumbers, peppers;
• cabbage (white, red, broccoli), carrots, pepper.

The weight of the products in the salad is 150-200 g, salads are seasoned with 1 tablespoon of a mixture of sunflower or olive oil with camelina, mustard or flaxseed oil, a source of omega-3 polyunsaturated fatty acids.

If there are 2 salads on the menu on one day, be sure to prepare them from different vegetables.

Prepare a small zucchini weighing 300 g, or half a large one.

Use whole grain bread, the weight of a piece is 30 g, the weight of a cracker is 20 g. The weight of a slice of low-fat unsalted cheese is 50 g.

In the table, a fruit means 1 medium-sized apple or 1 orange (it is recommended to alternate for variety). Choose a medium-sized grapefruit.

Tea (black or green) or unsweetened coffee, only natural coffee or with chicory. Juices and kefir are consumed in an amount of 200 ml (glass).

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.

Recommended and prohibited products

The protein diet menu for the day is varied and includes a list of specific dishes that can be included in the diet at this time. Recommended products include:

• Chicken and turkey meat, beef, offal. For the diet, foods need to be boiled or stewed. The most commonly used meat is skinless chicken. It is easily digestible and there are no problems with its preparation.
• Lean fish. It contains the right amount of protein and microelements, which are important for the normal functioning of the body.
• Cottage cheese and fermented milk products. The casein present in their composition will require effort from the body to digest. As a result, a large number of calories are wasted.
• Buckwheat and oatmeal, bread (rye, black, whole grain).
• Boiled eggs. The protein they contain is an easily digestible and nutritious product.
• Vegetables that contain a minimal amount of starch (cucumbers, cabbage, celery).
• Citrus fruits (oranges, grapefruits), sour apples.
• Canned tuna. They contain a large amount of protein and minimal fat composition.

Particular attention must be paid to the drinking regime. You can include herbal teas, freshly squeezed vegetables and fruits, purified water.

When creating a protein diet menu for the week, you need to limit the content of foods in your dishes that easily turn into fat:

1. First of all, you need to eliminate sweets. Even fruit can spoil the result, not to mention cakes, cookies and pastries.
2. Fried, fatty foods and pasta should be completely excluded from the menu.
3. Carbonated drinks, compotes and juices are also not recommended to drink during the diet.
4. Vegetables that contain a lot of starch (potatoes, legumes, peas).

Avoiding such products will allow you to achieve tangible results in a short period of time.

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.

Advantages and disadvantages

Protein diets have a number of advantages and disadvantages, some of which have already been mentioned above, but they are systematized below.

So, the advantages of a protein diet are as follows:

• Aerobic training is not contraindicated;
• there is no feeling of hunger due to prolonged digestion of protein foods;
• minimal manifestations of weakness and ailments in comparison with other diets, health, as a rule, is maintained good;
• The menu contains a sufficient amount of dietary fiber, and constipation is unlikely.

The disadvantages of a protein diet are also widely known:

• unbalanced diet;
• blood pressure is unstable and accompanied by fluctuations;
• for those who are accustomed to 3 meals a day losing weight, 6 meals a day may be unacceptable; not everyone has the opportunity to do aerobic training;
• if there is insufficient weight loss on a diet, a repeat is possible no earlier than a month after the end of the previous one;
• possible exacerbation of chronic diseases;
• the diet is depleted in vitamins, macro- and microelements, which is why it is recommended to take multivitamin and mineral complexes.

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.