Protein diet for rapid weight loss - 7 kg in 7 days

4 November 2020

Principles of following a protein diet for weight loss

A weekly protein diet called a protein diet is one of the major methods of many diets that lead to weight loss. The principle of protein nutrition is similar to many systems of weight loss, but today we will talk about the so-called system "minus 6-7 kg in 7 days", in which you should get the maximum protein (protein) and minimum carbohydrates and fats in the diet.

The diet completely excludes all foods rich in carbohydrates and strictly limits the amount of fat and is presented in three menu options: one week, 14 days (easiest) and 4 weeks. Efficiency and average caloric content are completely identical, the only difference being in duration.

The essence of a protein diet

This is the simplest and most importantly effective technique to help a person lose weight. The main thing to remember is that this is a simple protein diet to lose weight very quickly, the menu of which may not include sweeteners, including sugar and honey.

Eat only foods that contain protein;
Complete refusal to consume carbohydrate-rich foods (sugar, potatoes, various pastas, products made from their dough);
Refuse products that are pure fats (animal fats, mayonnaise);
restriction of carbohydrate foods;
And last but not least, the most effective protein diet for weight loss requires physical activity. This is because the body, receiving an increased amount of protein (protein), always pushes it towards muscle growth.

allowed protein products

There are more than 70 foods in the protein diet, so reading this section will show you how varied it is like other diets:

Lean, dietary meat. For example, from veal, beef, horse meat, you can put onions or cutlets, cook rabbit;
Serve by-products: beef liver, poultry, veal tongue, sheep, beef front;
There is no restriction on the type of fish, it can be fatty, frozen, dried, or smoked, canned, crab sticks;
all kinds of seafood;
Poultry, except ducks, geese. Please note that you can not eat the skin;
low-fat ham of all varieties;
Chicken and quail eggs: you can fry eggs, omelets, in any form;
Dairy products with unlimited variety but low fat;
One and a half liters of fluid per day: in the form of tea, coffee, herbal infusions, diet drinks, water;
Plant proteins - tofu, satan;
oat bran;
drying from apples, pears;
sweetener in any quantity;
low-fat milk powder;
balsamic or wine vinegar;
salted soy sauce;
ajika, tomato sauce, tomatoes in their own juice;
Cumin, garlic, herbs, onions;
spices for seasoning dishes;
Gerkin;
moderate amount of salt;
Lemon and its juice in dishes;
mustard, ginger, yeast;
sugar-free chewing gum;
vanilla, agar-agar, petroleum jelly;
sugar-free lollipop.

Protein drinks

Diet allows you to drink tea, coffee without sugar, herbal decorations and infusions, water (simple and mineral). Any fruit juices and sugary drinks are prohibited. Tomato juice or celery juice with the addition of apples is good for the body. First of all, look at the carbohydrate content: there should be a few among them.

We categorically say "no" to alcohol, liver, kidneys and stomachs are insured. Moreover, alcohol inhibits the work of such an enzyme on pepsin, which is responsible for the breakdown of animal protein. Therefore, instead of losing weight, you will gain weight and you will most likely have stomach problems.

Strictly forbidden foods with a protein diet

Sweet: sweets, chocolates, cakes, pastries, ice cream, sweet fruits and ready-made fruit juices;
Flour: bread, pasta, cakes;
potatoes (in any form);
sausage, sausage;
fast food and comfortable food;
butter and other fats;
alcohol;
porridge;
Salt because it retains fluid in the body.

List of protein animal products

Chicken, turkey and rabbit are allowed during the protein diet, but pork and sheep are prohibited. It is best to choose skim milk or a minimum percentage of fat.

List of protein animal products:

Sturgeon caviar;
lamb;
Shrimps, crabs, crabs;
cheese;
salmon, beluga, tuna, sardines;
beef;
chicken, chicken;
rabbit, hare;
pork;
chicken and quail eggs;
Milk and fermented milk products;
duck, goose;
chicken stomachs;
cow tongue;
Liver.

List of plant protein products

Soy;
green beans and red beans;
peanuts;
lentils;
buckwheat;
semolina;
Sunflower, flax and pumpkin seeds;
millet;
almonds;
peas, buckwheat;
pistachios;
nuts;
walnuts and brazil nuts;
bread and baking;
mushrooms;
apples and pears;
berries;
millet;
garlic;
green peas and green vegetables;
Potatoes, onions, zucchini, carrots, Brussels sprouts, tomatoes and cucumbers;
algae and algae;
oranges and other citrus fruits;
pineapple;
Pit fruits - apricots, peaches, cherries, avocados;
tofu (bean curd);
edamam (young green beans);
Sesame;
Satan (gluten free);
Spirullina (micro algae);
Dried apricots and plums, dates;
Papaya and kiwi;
Soy milk.

Contraindications. Who should not lose weight during a fast protein diet

It is best to opt out of a high protein diet for people with the following conditions:

with severe kidney disease in which it is not permissible to increase the load on the latter;
with liver problems, cholelithiasis of a certain nature;
with severe gastrointestinal diseases;
with oncological neoplasms;
with acute heart disease;
Women during pregnancy; A special diet can be developed, but only by a specialist.

Protein Diet for a Week - Weight Loss Menu

Another advantage of a seven-day protein diet for very fast weight loss is that you can look at the menu at your discretion. There are no strict rules here. This option is just an example. Eating meat and losing weight is incredible but possible.

Monday

Breakfast: coffee, two eggs;
Second breakfast: 200 g of buckwheat porridge;
Lunch: 150 g of cooked meat;
Afternoon breakfast: 250 g vegetable salad;
Dinner: fish steamed 200 g;
Before going to bed: one glass of kefir 1%.

Tuesday

Breakfast: coffee, cottage cheese 100 g;
Second breakfast: 250 g of fruit;
Lunch: 200 gr. Boiled fish + tomatoes;
snack: 200 g cabbage salad;
Dinner: 200 g chicken breast;
Before bed: Natural yogurt.

Wednesday

Breakfast: tea, oatmeal rolled in water;
Lunch: Grapefruit;
Lunch: 250 g chicken liver with sour cream sauce;
Afternoon breakfast: 200 g of cucumber and tomato salad;
Dinner: a can of tuna in its own juice;
Before bed: kefir or milk.

Thursday

Breakfast: coffee, 2 egg omelets, a slice of cheese;
Second breakfast: 200 g of fruit;
Lunch: 250 g chicken liver with sour cream sauce;
Afternoon breakfast: 150 g rice, stewed with vegetables;
Dinner: 200 g steamed fish;
Before bed: cottage cheese milk.

Friday

Breakfast: cottage cheese 100 g, tea;
Second breakfast: 150 g of buckwheat porridge with dried fruit;
Lunch: 200 g of beef, 150 g of vegetable salad;
snack: orange;
Dinner: boiled seafood with green salad;
Before bed: Herbal tea.

Saturday

Breakfast: oatmeal in water, tea;
Second breakfast: 200 g of fruit;
Lunch: steamed fish steak 250 gr;
Afternoon breakfast: cottage cheese with 100 g of dried fruits or berries;
Dinner: 200 g chicken breast with 100 g of raw vegetables;
Before going to bed: Kefir.

Sunday

Breakfast: 100 g of cottage cheese, coffee;
Second breakfast: 150 g of buckwheat porridge;
Lunch: 200 g of stewed vegetables, 100 g of rice;
Afternoon breakfast: fruit 250 gr;
Dinner: 200 gr. Turkey fillet, green salad;
Before bed: Natural yogurt.

Protein Diet The diet for 7 days includes several protein products (fish, eggs, meat), which are recommended in small quantities (most often at 200 g meal).

Since a protein diet for a week to lose weight puts a lot of stress on the kidneys, eat more vegetables. Eat at least 4 small meals a day. The last meal should be taken no later than 2 hours before bedtime.

Week 2:The daily menu is repeated, with the addition of small amounts of complex carbohydrates.

Protein diet for 2 weeks - menu for 14 days

The menu of the 14th day diet is varied. It is rich in protein products, uses carbohydrate ingredients with a reduced glycemic index.

1 week

Monday

Breakfast: black coffee without added sugar;
Dinner: fried or boiled fish.

Tuesday

Breakfast: endless black coffee with one crouton;
Lunch: boiled or fried fish, vegetable salad with cabbage, seasoning with vegetable oil;
Dinner: 200 grams of cooked beef, 200 grams of kefir.

Wednesday

Breakfast: endless black coffee with one crouton;
Lunch: large zucchini fried in vegetable oil, apples;
Dinner: 2 hard-boiled eggs, 200 grams of boiled beef, fresh cabbage salad with vegetable oil.

Thursday

Breakfast: black coffee without sugar;
Lunch: one raw egg, 3 boiled carrots. With vegetable oil, cool cheese - 15 g;
Dinner: Fruit.

Friday

Breakfast: raw carrots - 1 tsp. With lemon juice;
Lunch: large fish fried or boiled, 200 g of tomato juice;
Dinner: Fruit.

Saturday

Breakfast: black coffee without sugar;
Lunch: 1/2 cooked chicken, fresh cabbage or carrot salad in vegetable oil;
Dinner: two hard-boiled eggs, one cup of fresh grated carrots with vegetable oil.

Sunday

Breakfast: sugar-free tea - a cup;
Lunch: 200 grams of cooked beef, fruit;
Dinner: Dinner menu from the previously described day, except Wednesday.

Week 2

Monday

Breakfast: sugar-free tea;
Lunch: 200 grams of cooked beef, fruit;
Dinner: Dinner menu from the previously described day, except Wednesday.

Tuesday

Breakfast: black coffee without sugar;
Lunch: 1/2 boiled chicken, fresh carrot or cabbage salad, flavored with vegetable oil;
Dinner: boiled eggs - 2 pieces, one cup of fresh carrots, finely chopped vegetable oil.

Wednesday

Breakfast: freshly grated carrots with lemon juice;
Lunch: boiled or fried fish, 200 g of tomato juice;
Dinner: Fruit.

Thursday

Breakfast: black coffee without added sugar;
Dinner: Fruit.

Friday

Breakfast: black coffee with croutons;
Lunch: zucchini fried in vegetable oil, apples;
Dinner: two boiled eggs, 200 grams of boiled beef, fresh cabbage salad with vegetable oil.

Saturday

Breakfast: endless black coffee with croutons;
Dinner: 200 grams of cooked beef, 200 grams of kefir.

Sunday

Breakfast: black coffee without sugar;
Dinner: boiled or fried fish (large).

You can not follow the same diet for more than 14 days, the diet can be repeated no earlier than six months. Sports and allowed foods are the key to success in a protein diet, this combination will save you 6-7 kg or more. In a short time.

Benefits of a 14-day protein diet

Along with losing weight during the diet, you can do fitness or exercise, and fast weight loss is not waiting for you;
Follow the basic recommendations of your protein day to get maximum results and benefits: Reduce your daily calorie intake to 1000-1200 kcal. Do not forget about the water regime: Drink at least 2 liters of water this day;
No feeling of hunger is observed during the protein diet, the protein takes up to 4 hours to digest, and the menu food is less than 3 hours (6 meals a day);
Any manifestations of weakness, general fatigue, lethargy, dizziness will be minimal - compared to other diets;
The 14-day protein diet is one of the simplest and easiest to limit;
The body improves in a complex way - the thighs become elastic, the skin tightens and stimulates, sleep is normalized, cellulite is reduced, mood and efficiency increase - due to additional loads on fat restriction;
Recipes in the weekly menu contain large amounts of fiber, so delays in bowel function are unlikely. The most effective protein diet for weight loss includes fractional nutrition;
The rate of weight loss on a protein diet is not the highest, but its results are different - if you follow the right diet, weight gain will not happen for a long time;
Exercise in the gym during dieting only enhances the effect of weight loss, making you thinner and slimmer.

Disadvantages of a protein diet for 14 days

The 14-day protein diet is not optimally balanced, although it is used in conjunction with fitness or exercise;
A sharp jump in blood pressure is possible;
Six meals a day does not suit everyone;
Gyms have to work - which is not always possible;
Repeating this variant of the protein diet for 14 days is possible not earlier than one month;
Any chronic disease can get worse with diet;
Vitamins, micronutrients and minerals are not enough for the body during the diet and the negative effect is only intensified by the extra load. It is necessary to take multivitamin preparations or their complexes.

Protein diet - 4 week menu

You may be wondering, what is the most effective protein diet for weight loss and what is its menu? We will tell you that everything is very individual. When choosing a protein diet, you should address your own preferences.

In the first week (eat half a grapefruit / orange with a boiled egg):

Monday:We dine by choosing fruit, how much you eat (oranges, apples, apricots, pears, melons); We have dinner with boiled beef;
Tuesday:Dinner on boiled leather chicken; Dinner with two eggs, vegetable salad; snack with kefir and toast;
Wednesday:Hard Cheese, Tomato, Bread Lunch; Boiled turkey lunch;
Thursday:Unlimited amount of citrus fruits in one form at lunch; For dinner, boiled chicken fillet with bread;
Friday:Two egg lunches with vegetables; Boiled / fried fish dinner with vegetable salad; snack with one citrus;
Saturday:Lunch with one kind of fruit; Dinner with boiled veal and vegetable salad;
Sunday:Eat boiled chicken with vegetables, you can eat tomatoes, grapefruit; And for dinner, boil the vegetables.

Second week (breakfast is the same as in week 1):

Monday:At lunch, serve boiled veal with vegetable salad; Serve a couple of boiled eggs and grapefruit in the evening;
Tuesday:Lunch with boiled turkey meat and vegetable salad; Dinner with eggs and oranges;
Wednesday:Boiled fish with fresh cucumber for lunch; Eggs with oranges for dinner;
Thursday:Eat eggs, low-fat cool cheese, cook vegetables for dinner; Eat with two eggs;
Friday:Fried fish for dinner; For dinner - 2 boiled eggs;
Saturday:Boiled chicken breast for lunch, plus tomatoes and grapefruit; Make your own fruit salad for dinner;
Sunday:for lunch, grilled beef, tomatoes, grapefruit; For dinner - eat the same as for lunch.

Third week with a summary description throughout the day:

Monday:Eat fruit in the morning, do not limit the quantity
Tuesday:Boiled vegetables are also offered in unlimited quantities, with only potatoes;
Wednesday:Eat all day, replace fruits with vegetables, make salads, eat like this, whole;
Thursday:Boiled lean fish with cooked vegetables, add cabbage vitamin salad;
Friday:Boil or roast turkey meat, serve with cooked vegetables.
Saturday, Sunday:Fruits are unlimited only.

Week 4 List specific products for each day:

Monday:200 grams of boiled chicken breast, same amount of fresh cucumber, tomato, canned tuna without oil, one slice of bread, grapefruit;
Tuesday:Roast veal (200 grams), the same amount of fresh cucumber, tomato, bread, apple or pear;
Wednesday:A slice of cool low-fat cheese, boiled vegetables, a few cucumbers and a couple of tomatoes, one loaf of bread, an orange;
Thursday:Boil 200 grams of turkey, as many fresh cucumbers, tomatoes, bread, grapefruit, pears;
Friday:Boil two eggs, eat 3 tomatoes a day, salad with vegetables, oranges;
Saturday:turkey breast, canned tuna, boiled vegetables, two cucumbers and two tomatoes, bread, apples;
Sunday:A portion of low-calorie cottage cheese, cucumber, tomato, two cups of kefir, grapefruit.

The main disadvantages of a protein diet

Like other diets, in addition to the benefits, a protein diet has some disadvantages:

Significant stress on the kidneys - as a result of eating large amounts of protein, the kidneys receive additional stress, there is a significant loss of fluid;
Imbalance of metabolism in the body - due to certain restrictions in the diet, there is a lack of certain substances, vitamins and minerals. In order to reduce the possible negative consequences of this, vitamin and mineral complexes should be taken during the diet;
Disorders of the gastrointestinal tract - in some cases may occur due to lack of adequate amount of fiber, which is found in large quantities in cereals, vegetables, and during a protein diet they are virtually excluded from the diet;
Dehydration of the body - can occur due to the exclusion of vegetables and fruits from the diet, which contain large amounts of fluid. Therefore, to avoid negative consequences, it is necessary to take at least one and a half liters of fluid a day, it is better without gases from mineral water;
Protein diet is contraindicated for people with diseases of the gastrointestinal tract, cardiovascular system and kidneys, as well as adults, because the high content of proteins in the blood increases its clotting, which can lead to blood clots.

Useful Tips for Weight Loss on a Protein Diet

10-15 minutes before eating, I recommend drinking about a glass of water (plain or mineral) to avoid dehydration. The total amount of liquid per day should not be less than 1. 5 liters. The protein diet menu for weight loss is very effective and the mechanism of its effect on the body is fully studied and scientifically proven;
In order not to harm your health, you need to count calories: the number of calories per day should not be less than 1200;
Deviation from the diet is not allowed, it is desirable to eat at the same time. Especially note dinner time, it should not be too late;
Fix the menu (diet) on a chart or table, this will help you to follow the diet plan accurately;
Diet During the diet, but do not reduce physical activity, do not forget that physical activity is a natural catalyst for fat burning;
When is the best time to start a diet - at work or on vacation - everyone decides for themselves, depending on the nature of the work, habits, willpower. Someone feels more comfortable while doing work because it draws attention to him, he is constantly busy with something and it will help him escape from hunger and obsessive thoughts about food. Someone, on the contrary, needs rest or relaxation because he can not eat according to the scheme, he can not carry a thermos, containers with food;
The most responsible, difficult days are considered to be 3-5 protein days, when the body in a panic starts to replenish the spent fat at the expense of the stored fat, but at the same time it actively asks for extra food. At this point the main thing is not to obey his requests and do not eat what is not prescribed in the diet. Use all your willpower and remember how beautiful and thin you will become.

Protein Recipes

The most common protein breakfast is eggs. With their help you can prepare many energetic dishes throughout the day. One of the advantages is that protein diet recipes are very tasty. Ა Some examples.

Omelet in the bag

3 eggs;
100 ml. 1, 5% milk;
Salt, pepper, herbs - to taste;
Transparent plastic bag.

Beat eggs and milk. Taste the season with spices and herbs. Pour the mixture into a bag and soak in boiling water for 5 minutes. Over time, we remove the contents of the package and place it on a plate. A delicious, low-fat breakfast is ready!

Chicken Squid Salad

Squid - 2 cleaned corpses;
½ Leather chicken skin;
2 eggs;
Natural yogurt - 2 tbsp. K. L.
cheese - 50 g;
herbs, salt, pepper, lemon juice - to taste;
pine nuts for decoration.

Boil squid, chicken breast and eggs. Cut into cubes. Three cheeses. Grind the herbs. We mix everything together. Prepare dressing from natural yogurt, herbs, lemon juice and pepper. Season the salad and decorate with pine nuts. Use the salad a little steep.

For lunch and dinner, baked, fried or cooked beef, pork, chicken, turkey, fish or seafood are good choices.

Chicken in kefir

chicken breast - 1 pc;
Salt, pepper, garlic;
Kefir - half a liter.

Add chicken fillet with salt, pepper and chopped garlic, then fill with kefir. We allow to marinate for at least 3 hours. Then bake in the oven for 25-35 minutes at 180 degrees.

Pork in soy sauce

Pork (non-fat parts) - 1 kg. ;
soy sauce - ½ cup;
Salt, pepper, seasoning for meat - 2 tbsp. K.

Press the pork into medium pieces, season with spices, salt and pepper, fill with soy sauce and stand in the marinade for 2-3 hours. Pork can be baked in the oven or grilled until golden brown. The basis of protein diet recipes for weight loss is low in protein, fat and carbohydrates. Next, we recommend reading the review on a protein diet for weight loss.

Protein diet is the general name for a protein-based diet. The diet consists of meat, fish, cottage cheese, eggs. Fruits and vegetables are used, but in smaller quantities, the same goes for cereals, soups and other carbohydrate-rich foods - the main source of energy.