The simplest protein diet: menu for 14 days

Thanks to the simplest protein diet, you can lose up to 10 kilograms of excess weight in just 14 days. Get acquainted with the menu for 2 weeks, as well as the basic rules of the protein nutrition system!

It is not without reason that the protein diet is considered not only one of the simplest, but also the most effective weight loss programs. The diet of such a food system is quite varied, and therefore many tolerate it quite easily. In addition, a protein diet allows you to get rid of extra 14 kilograms in just 2 weeks.

The essence of a protein diet

The essence of the protein diet is simple: the basis of the diet of this weight loss system is food rich in protein (fish, meat, low-fat dairy products).

At this time, the body, deprived of carbohydrates and fats, burns fat reserves, due to which excess weight is lost. It is noteworthy that muscle mass remains intact.

In general, protein plays an important role in the functioning of the body. So, protein is involved in:

tissue regeneration (protein is a kind of building material of the human body);
acceleration of chemical processes (with a lack of protein in the body, growth slows down, negative changes occur in the functioning of internal organs, immunity decreases),
production of hormones (if there is a lack of hormones, doctors always prescribe a protein diet),
delivery of essential substances (for example, oxygen enters cells thanks to the hemoglobin protein).

However, excess protein in the body, as well as carbohydrates and fats, can lead to health problems. Excess protein breakdown products:

interferes with the normal functioning of the excretory system,
activates putrefactive processes in the intestines,
increases nitrogen levels;
leads to cycle failure in women.

Precisely because an increased level of protein can have both a positive and negative effect on the condition of organs and systems, experts do not advise following a protein diet for more than 14 days. By the way, for the same reason, the second week of this program involves some relaxations in the diet. However, courses should not be repeated too often: at least 4-6 months should pass between programs.

The essence of the technique

First of all, a protein diet should not be mixed with a ketogenic diet. On a ketogenic diet, the body is almost completely deprived of carbohydrates, and the body, in conditions of deprivation of the brain of glucose, enters a state of ketosis, switches to feeding on ketones, byproducts of the destruction of fat tissue and an alternative source of nutrition for the brain (which first of all reduces intellectual abilities).

Of the 20 amino acids into which proteins are broken down during digestion, 15 are glucogenic, they can be converted into glucose and glycogen, 3 ketogenic amino acids can be converted into ketone bodies, and 2 are both glucogenic and ketogenic.

To keep the body in a state of ketosis, the daily amount of protein should not exceed 1.8 g per 1 kg of weight; on protein diets such a restriction is not set, but the total amount of protein is limited by a much lower calorie diet.

If the calorie content of a ketogenic diet for weight loss is usually 1800 kcal, then a protein diet is about 700 kcal. In a state of ketosis, the main component of nutrition is fats, making up about 75% of the calorie intake, while on a protein diet, fats are limited. Often, when choosing a diet, those losing weight lean towards the ketogenic diet precisely because of its higher calorie content and more significant results in losing weight.

Nutritionists have developed various options for protein diets, differing in duration of 7, 14 days and a month.

The 7-day diet is usually used as the final stage of a long-term low-calorie balanced diet, solely for the purpose of “strengthening” the result (for which you then have to pay for the need to restore not only the decreased basal metabolism, but also carbohydrate metabolism).

Protein diets for 14 days and a month have effective results, and a choice is usually made between them. Staying on a protein diet for more than 4 weeks is contraindicated.

Advantages and disadvantages

However, if all the requirements are followed, a protein diet still has more advantages than disadvantages. You can see this for yourself.

Pros of a protein diet:

quick effect;
there is no constant feeling of hunger;
provides energy for the whole day;
good health;
acceleration of metabolic processes;
increase in muscle mass;
strengthening bones;
accelerates wound healing.

Disadvantages of a protein diet:

ban on sweets, flour, fatty foods,
giving up alcohol,
lack of minerals and vitamins.

How to choose the duration of a protein diet: 7 days, 14, a month

You need to choose the duration of a protein diet based on your age, sports interests and health status. The protein diet, menus, recipes are not suitable for everyone who can extend the diet for 7 days 14 or for a month.

A short, 7-day diet is suitable for women, pregnant and nursing mothers. A long-term protein diet oversaturates the body with protein. When protein breaks down, it releases nitrogen, which can cause infertility.

It is also not advisable for those with a sweet tooth to stick to a long-term meat diet. The habit of sweets will not force the body to long-term consumption of foods high in protein and giving up sweets.

A protein diet involves changing not only your diet, but also changing your daily routine.

The 7-day diet is also better for older people. Due to the likelihood of blood clots and increased blood clotting, long-term protein diets are not advisable for older people.

A protein diet involves changing not only your diet, but also changing your daily routine. Therefore, it is advisable to carry out a monthly diet on vacation days , without undesirable consequences for your career.

People with an active lifestyle and meat eaters, whose bodies are accustomed to a meat diet, can maintain the rhythm of the monthly protein regime.

A 14-day protein diet for those who endured a 7-day diet easily , without negative consequences, and risked continuing the diet for a longer period to lose weight. Also, the planned monthly diet should be reduced to a shorter period if the body’s functioning is disrupted.

A protein diet puts a lot of stress on the liver, kidneys and gastrointestinal tract, so doctors and nutritionists recommend avoiding a protein diet for people with kidney, liver and gastrointestinal diseases, obese, elderly and sedentary people.

Permitted and prohibited products

The last item on the list of disadvantages of a protein diet is a consequence of the varied, but still somewhat limited range of foods allowed for consumption.

However, this problem is easy to solve: all you need to do is stock up on a vitamin-mineral complex before starting the program and use it regularly while losing weight. But you should not include in your diet foods that are prohibited on a protein diet, even to compensate for the lack of nutrients.

Prohibited products include: baked goods and all pastries, pasta, cereals, fruits, potatoes, fatty fish, side dishes, butter, semi-finished products, alcoholic beverages.

Permitted products include: all types of meat (including kidneys, liver, tongue and other offal), all types of poultry (including offal), fish (tuna, cod, pink salmon, salmon, flounder), eggs, low-fat hard fish cheeses (as well as Tofu), seafood, yogurt and low-fat cottage cheese.

What you can and cannot eat on a diet

It is better to prepare a diet for 2 weeks in advance. The menu can be diluted with some products in the form of quality sausages, dark chocolate, fruits and dried fruits in moderate quantities.

If a protein diet is prescribed for weight loss, the table of allowed foods is as follows.

The product's name	Amount of proteins per 100 g
Chicken breast	22
Beef	18,8
Veal	19,7
Eggs	5,7
Pink salmon	21,1
Pollock	15,8
Rice	7,1
Oatmeal	11,8
Peas	23,1
Low-fat kefir	3,1
Low-fat cottage cheese	18,1
Hard cheese	26,8

The list of prohibited products includes:

potato;
flour and bakery products;
porridge with milk;
pasta of any kind;
carbonated drinks;
sugar;
alcohol.

During cooking, you can add spices and seasonings. But salt consumption should be limited.

Basic diet rules

In order to achieve the desired result, it is not enough to give up foods rich in carbohydrates and fats. It is also necessary to strictly follow the rules of the protein weight loss program:

eat food at least 5 times a day;
drink at least 2 liters of water per day;
do not eat 2-3 hours before bedtime;
Drink kefir with herbs once every 3 days (to cleanse the intestines);
give up alcohol;
if you are counting calories, then you should not consume more than 900-1000 Kcal per day (you can use a calorie calculator for this).

Protein day menu

After successful weight loss, you need to stay in shape with effective fasting days. They are held once a week at home, on this day only protein foods are consumed. Remember to drink about two liters of sugar-free liquid. You are allowed to eat vegetables, raw, boiled or stewed. Eating occurs every 4-5 hours. There are several types of fasting days:

Fasting day on meat. For a day you can eat only lean meat, boiled or stewed. 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, you are allowed to drink 250 grams of kefir with 1% fat content.
According to reviews, a day on kefir is the most popular and effective. You need to drink one and a half liters of kefir per day. The diet can be varied with apples in the amount of 3-5 pieces. But you should not forget about drinking plenty of water.
A fasting day on fish is very similar to a fasting day on meat. For this you can take hake, salmon, pelengas, pink salmon, and silver carp. The menu for a protein day consists of 600 grams of delicious fish of your choice. Drinking lemon water or water with ginger will help in the fight against hunger. You can start your morning with green tea.

Protein diet: menu for 14 days

Based on the above lists of products, as well as on the principles and rules of the diet, you can easily create a fairly varied menu.

*	Breakfast	2nd breakfast	Dinner	Afternoon snack	Dinner
Mon	A cup of warm milk (with 10 grams of honey and 30 ml of lemon juice)	Cheese (3 slices), boiled eggs (2 pieces minus one yolk)	Stew of chicken fillet (100 gr.) and zucchini (100 gr.)	Grapefruit (1 pc.)	Vegetable Salad
W	A glass of water with lemon juice, after 30 minutes – a boiled egg (1 pc.)	Toast bread with a piece of salted salmon	Boiled fish (100 gr.), fresh cabbage salad	Apple (1 pc.), pear (1 pc.), boiled chicken fillet (no more than 80 g.)	Stewed vegetables (without potatoes) (150 gr.)
Wed	Cottage cheese (100 gr.)	Boiled egg (1 pc.), kiwi (2 pcs.), apple (1 pc.)	Boiled veal (120 gr.), fresh vegetables with olive oil	Carrot and Feta cheese salad, boiled egg (2 pcs.)	Chicken baked in the oven (100 gr.), fresh cucumber
Thu	Black coffee (no sugar or milk)	Boiled egg (1 pc.), fresh cabbage and carrot salad (100 gr.)	Boiled chicken fillet (100 gr.), rice (without salt) (80 gr.)	Cottage cheese (fat content up to 5%) (150 gr.)	Steamed hake (150 gr.), cucumber and sweet pepper salad
Fri	Cottage cheese (fat content up to 1.8%) (100 g), diluted with milk	A piece of dry bread with a slice of cheese, a green apple (1 pc.)	Boiled buckwheat (100 gr.), boiled chicken fillet (breast) (100 gr.)	Stew of zucchini, tomatoes, peppers and potatoes (150 gr.)	Boiled egg (1 pc.)
Sat	Rice porridge with milk (100 gr.)	Cabbage, tomato and cucumber salad, slice of bread	Boiled chicken fillet (130 gr.), pear (1 pc.)	Tuna canned in its own juice (70 gr.)	Boiled egg (1 pc.), apple (1 pc.)
Sun	Yogurt without additives	Mixture of 200 ml. water and 1 tbsp. l. flaxseed porridge	Vegetable salad (100 gr.), boiled chicken (100 gr.)	Carrots, grated on a fine grater, with 10 gr. oils	Soft-boiled egg (1 pc.), kefir with chopped dill
2 week
Mon	Warm milk with a spoon of honey	Fruit salad	Boiled chicken (100 gr.), fresh cucumber (1 pc.)	Handful of nuts	Boiled egg (1 pc.), boiled rice (70 gr.)
W	A glass of kefir with chopped herbs and a spoonful of bran	Boiled egg (2 pcs.)	Fish (150 gr.), vegetable salad	Cocktail of milk and berries (200 ml.)	Banana (1 pc.)
Wed	Buckwheat (without salt and oil) (150 gr.)	Fruit salad (half banana + apple)	Chicken fillet (150 gr.), slice of cheese, boiled egg (1 pc.)	Carrots, finely grated with olive oil (80 gr.)	Cottage cheese, grained
Thu	Toast bread, 2 slices cheese	Cottage cheese with milk and berries (150 gr.)	Boiled egg (2 pcs.), fresh cabbage salad, stewed chicken breast (100 gr.)	Buckwheat soaked in water (100 gr.)	A cup of low-fat fermented baked milk with chopped herbs
Fri	A mixture of 1 spoon of flaxseed porridge, a handful of oatmeal and hot milk	Carrot, apple and cabbage salad (100 gr.)	Boiled chicken fillet (150 gr.), salad of boiled egg, cucumbers and tomatoes	A glass of berries with a spoon of honey	3 slices of cheese, cottage cheese (fat content 0%) (100 gr.)
Sat	Low-fat cottage cheese (100 gr.), a handful of nuts, a spoon of honey	Boiled egg (1 pc.), banana	Stewed fish (150 gr.), salad of sweet peppers, cabbage and tomatoes	Fruit salad (apple, orange, pear)	Boiled broccoli (100 g), tomato juice
Sun	Boiled rice with nuts and raisins (100 gr.)	Diet bread with a slice of cheese, boiled egg (1 pc.)	Stewed fish (150 gr.), vegetable salad	Boiled chicken breast (100 gr.), apple (1 pc.)	A glass of freshly squeezed juice

How to lose 10 kg in a week: TOP 7 programs

Losing weight too quickly is harmful to your health. Express methods should be used only as a last resort and no more than twice a year.

Maggi diet - menu for every day

The stress-free low-carb program lasts 4 weeks. Strict adherence to all recommendations is important. You cannot swap weeks or swap breakfast and dinner.

Maggi diet - menu for every day

Important! Follow the dosage strictly. If the weight is not specified, you can eat any amount.

Keto diet - weekly menu for women

Provides for the transition to alternative energy of one’s own body. The process of eliminating fat reserves is called ketosis. A low-carb menu for a week changes the type of energy metabolism to ketosis, in which the liver breaks down fatty acids and converts them into energy.

The body spends a huge amount of calories, but in the process of restructuring the metabolism, problems with digestion arise, and the risk of irreversible changes in the kidneys is high.

Switching to this menu is possible only under the supervision of a doctor after a full examination and a series of laboratory tests.

To maintain a keto diet, you need to count calories and protein percentage.

Eating	Products
Breakfast	Coffee and a tablespoon of butter, three eggs and dietary fiber
Dinner	0.5 avocado, green leaves with a spoon of grated cheese, chicken or fish and 2 tablespoons of oil
Afternoon snack	Cottage cheese, nuts, 0.5 avocado, nuts, celery stalks
Dinner	Fish, meat or poultry, lots of butter or lard, fresh leaf salad with butter and nuts

Kremlevskaya

Another option for high-protein nutrition is based on weighing and scoring. Protein foods can be eaten without restriction, but carbohydrate-containing foods must be counted in points or conventional units.

The more carbohydrates a product contains, the more points you need to add to your score. In the first week you are allowed to consume 20 points, in the second 40. It is recommended to reduce the amount of salt and increase the volume of fluid you drink.

Friends, look how simple it is, we decided not to add a complete list of products and points to the article here, the list is too large and it’s impossible to find anything there without an interactive search.
However, we now have a functional table of correspondence between points (cu) and food products, complete with search , and ready-made dishes are also available there. Follow the link Table of points for the Kremlin diet and do not forget to add it to your collections or bookmark the search page.

To lose weight in the abdomen and sides for women - menu for the week

This option involves fractional meals; one serving should not exceed the size of the palm of your hand.

Be sure to read: Maggi diet: menu for 4 weeks, cottage cheese recipes, benefits and harms

Combine permitted products according to the principle:

meat and fish + greens;
cereals + fruits.

The breaks between meals are 2-2.5 hours. Eat slowly, stop eating when you feel slightly hungry. The stomach will gradually shrink in volume and you will need less food to feel full.

Include exercises, cardio exercises, massage and wraps of problem areas.

Buckwheat with kefir for weight loss

This option is suitable as unloading. For 3 days, you are allowed to drink 1.5 liters of kefir and eat 0.5 kg of buckwheat porridge without salt and butter, dividing the food into 4-5 servings.

Water, green or herbal tea are consumed without limitation, but not less than 2 liters per day. The second part of the day involves reducing the amount of water you drink, otherwise the load on the urinary system will be too high.

Hollywood Diet

This is a quick, but not very useful way to lose weight. Calorie intake should be limited to 600-800 kcal per day. Meals are provided twice a day: at lunch and in the evening.

On odd days, you can eat 100 g of fish, chicken breast or lean beef and 100 g of non-starchy vegetables for lunch, and in the evening, grapefruit, 1 chicken or a couple of quail eggs. On even days, swap lunch and dinner. Breakfast and afternoon tea are not provided; a cup of unsweetened coffee is acceptable.

The right way out of a protein diet

Experts advise exiting any diet gradually. The protein nutrition system is no exception. You should not immediately pounce on your favorite foods, the consumption of which was prohibited during the program. It is better to exclude sugar and flour products from your diet altogether.

In addition , you must continue to adhere to the regime: eat at least 5-6 times a day in small portions, do not eat 2-3 hours before bedtime, drink more water and give up alcoholic beverages.

In the first 2 weeks after a protein diet, physical activity should also be increased. This should be done in order to optimally use the incoming energy and maintain the result obtained.

Exit

The exit from the protein diet should be gradual, also lasting about 2 weeks. Gradually introduce carbohydrates into your diet, mostly complex ones with a low glycemic index, increase the amount of bread to your usual norm, preferably whole grain, made from wholemeal flour mixed with rye flour and a sufficient amount of fiber.

Also increase the energy value of your diet, focusing on weight stability.

Important! For a protein diet to be effective for 14 days, a balanced menu should contain about 1 g of protein per 1 kg of ideal weight, about 1 g of fat per 1 kg of weight, the remaining calories come from carbohydrates (up to 4-6 g per 1 kg of weight).

With heavy physical work or intensive sports, the amount of proteins increases slightly (up to 1.2 g/kg), the main increase in calories comes from fats and carbohydrates. You should not be afraid of them, these are sources of energy for the body, and the parity of the calorie content of food with energy expenditure can be judged by the stability of weight.

Contraindications

In order not to harm your health, people suffering from the following diseases are better off giving up a protein diet:

hepatitis (and other liver diseases);
arrhythmia (and other cardiac abnormalities);
kidney dysfunction;
dysbacteriosis;
colitis;
pancreatitis;
increased thrombus formation;
joint pain (and all related ailments).

Also, the protein nutrition system is not suitable for older people, pregnant and lactating women.

Contraindications and side effects

Although protein nutrition is considered one of the gentle types of diets, it has a number of limitations such as:

various kidney diseases;
liver problems;
presence of gallstone disease;
severe diseases of the digestive tract;
the appearance of malignant neoplasms;
pregnancy period.

A serious desire to lose weight often results in adverse consequences. Don't completely eliminate carbohydrates or fats. Their number just needs to be limited. Dilute your diet with vegetables and fruits.

With rapid loss of body weight, side symptoms may occur in the form of:

increased pressure;
increased blood cholesterol levels;
lack of important vitamins and minerals;
metabolic disorders;
kidney dysfunction.

In any case, it is better to first consult a nutritionist and make sure there are no contraindications.

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.

Leave your feedback about the diet in the comments. Describe your experience and tell our readers how effective the protein diet was for you!

Evaluate how effective the protein diet turned out to be for you!

Sample diet menu

You can create a diet of permitted foods at your own discretion. It is important that each serving does not exceed 200 grams, and the daily calorie content is always stable. A sample daily menu should look like this:

A cup of low-fat cottage cheese with berries (150-200 grams);
Snack – apple;
A serving of vegetables with vegetable oil, lettuce, grilled meat steak;
One or two tomatoes;
Steamed fish cutlets, salad.

Low-fat cottage cheese with berries

Grilled meat steak

Steamed fish cutlets with salad

Maintaining a low-calorie protein diet for two weeks is quite simple, since food rich in proteins saturates the stomach and body perfectly and for a long time.

Healthy foods

Those who are interested in a protein diet for weight loss, a menu for 14 days, should first familiarize themselves with the products that can be consumed during these two weeks. Now let's look at the healthiest foods for this period of time.

The most protein-containing foods are:

White chicken meat. One hundred grams of the product contains forty grams of fat and only 2 grams of fat. Chicken breast should be present in the diet of every bodybuilder. It is best consumed boiled or grilled with rice and boiled vegetables.
Chicken eggs. One contains five grams of protein and the same amount of fat. Eggs should only be consumed boiled. Proteins have the greatest value. The yolks are responsible for better digestion of the product. Therefore, nutritionists recommend eating four whole eggs and three whites, separated from the yolk.
Beef burger. It also contains forty grams of protein and only 15 grams of fat. Beef can also be eaten stewed.

Fish fillet, namely salmon. In addition to protein, it contains such an important structural component of cell membranes as Omega-3. It plays an important role in the formation of muscle mass.
Protein powder. The advantage of this product is that it contains absolutely no fat. Many people are skeptical about protein powder, but in vain. These are the same eggs, only in crushed form. Protein powder is absorbed much faster than other protein products.