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

4 November 2020

principles of adhering to a protein diet for weight loss

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

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

The essence of a protein diet

This is the simplest and most effective technique that helps a person lose weight. The main thing to remember is that this is a simple protein diet for very fast weight loss, whose menu cannot contain sweeteners, including sugar and honey.

Eat only protein-rich foods;
Complete rejection of consumption of foods rich in carbohydrates (sugar, potatoes, pasta of various kinds, products from their dough);
Avoiding products that are pure fat (animal fat, mayonnaise);
Possibility to eat fruits, fish, vegetables, eggs, vegetable oil, salads, dairy products (without fatty acids) without any restrictions;
Restriction of carbohydrate foods;
And the last thing to be aware of: the most effective protein diet for weight loss requires physical activity. This is explained by the fact that the body, receiving an increased amount of protein (protein), always directs it to muscle growth.

Permitted protein products

There are more than 70 foods in the protein diet, so reading this section will show you how diverse it is like no other diet:

Lean, dietary meat. For example, from veal, beef, horse meat you can cook cutlets or chops, stew rabbits;
Eat offal: beef liver, poultry, veal tongue, lamb, beef front;
There are no restrictions for the type of fish, it can be oily, frozen, dried or smoked, canned, crab;
Seafood of all kinds;
Poultry, except ducks, geese. Keep in mind that you can’t eat skin;
Low fat ham of all varieties;
Chicken and quail eggs: you can fry scrambled eggs, omelet, cook in any way;
Dairy products in unlimited variety, but without fat;
One and a half liters of liquid for one day in the form of: tea, coffee, herbal infusions, diet drinks, water;
Vegetable proteins - tofu, seitan;
Oat flakes of bran;
Drying of apples, pears;
Sweetener in any quantity;
Skimmed milk powder;
Balsamic or wine vinegar;
Salty soy sauce;
Adjika, tomato sauce, tomato in its own juice;
Kim, garlic, herbs, onion;
Spices for seasoning dishes;
Moderate amount of salt;
Lemon and its juice in dishes;
Mustard, ginger, yeast;
Sugar-free chewing gum;
Vanilla, agar-agar, vaseline oil;
Lollipops without sugar.

Protein drinks

The diet allows you to drink tea, coffee without sugar, herbal decoctions and infusions, water (simple and mineral). Any fruit juices and sweet drinks are prohibited. Tomato juice or celery juice with the addition of apples is good for the body. First of all, pay attention to the content of carbohydrates: they should be few.

We categorically say “no” to alcohol, securing the liver, kidneys and stomach. Moreover, alcohol prevents the work of such an enzyme as pepsin, which is responsible for the breakdown of animal proteins. Therefore, instead of losing weight, you gain weight and most likely develop stomach problems.

Strictly forbidden foods with a protein diet

Sweets: sweets, chocolates, pastries, cakes, ice cream, sweet fruits and ready-made fruit juices;
Flour: bread, pasta, pastries;
Potatoes (in any form);
sausages, sausages;
Fast food and practical food;
Butter and other fats;
Alcohol;
porridge;
Salt, because it retains fluid in the body.

List of animal protein products

During the protein diet chicken, turkey and rabbit are allowed, but pork and lamb are prohibited. It is better to choose milk with reduced fat or with a minimum percentage of fat.

List of animal protein products:

Sturgeon caviar;
Lamb;
Shrimp, crabs, crabs;
Sir;
Salmon, beluga, tuna, sardines;
beef;
Chicken, chickens;
Rabbit, rabbit;
Pork;
Chicken and quail eggs;
Milk and fermented milk products;
Duck, goose;
Chicken stomachs;
beef tongue;
Liver.

List of plant protein products

Soy;
Beans and red beans;
Lens;
semolina;
Sunflower, flax and pumpkin seeds;
millet;
Peas, chickpeas;
Hazelnut;
Walnuts and Brazil nuts;
Bread and bakeries;
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;
Pitted fruits - apricots, peaches, cherries, avocados;
Tofu (bean curd);
Edam (young green beans);
Seitan (gluten free);
Dried apricots and prunes, dates;
Soy milk.

Contraindications. Who shouldn’t lose weight on a fast protein diet

It is better to refuse a diet high in protein for people with the following diseases:

With severe kidney disease, which is not allowed to increase the load of the latter;
With liver problems, with cholelithiasis of a certain nature;
With severe gastrointestinal diseases;
With oncological neoplasms;
With severe heart disease;
Women during pregnancy; the development of a special diet is possible, but only by experts.

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 make the menu at your own discretion. There are no strict rules here. This option is just an example. Eating meat and losing weight seems amazing, but possible.

Monday

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

Tuesday

Breakfast: coffee, cottage cheese 100 g;
Second breakfast: 250 g fruit;
Lunch: 200 g of cooked fish + tomato;
Afternoon snack: 200 g of cabbage salad;
Dinner: 200g chicken breast;
Before bed: natural yogurt.

Wednesday

Breakfast: tea, rolled oats on water;
Lunch: grapefruit;
Lunch: 250 g chicken liver with sour cream sauce;
Afternoon snack: 200 g of cucumber and tomato salad;
Dinner: canned tuna in its own juice;
Before bed: kefir or milk.

Thursday

Breakfast: coffee, omelet of 2 eggs, a piece of cheese;
Second breakfast: 200 g fruit;
Lunch: 250 g chicken liver with sour cream sauce;
Afternoon snack: 150 g of rice, stewed with vegetables;
Dinner: 200 g steamed fish;
Before bed: curdled milk.

Friday

Breakfast: cottage cheese 100 g, tea;
Second breakfast: 150 g buckwheat porridge with dried fruit;
Lunch: 200 g beef, 150 g vegetable salad;
Snack: orange;
Dinner: cooked seafood with lettuce;
Before bed: herbal tea.

Saturday

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

Sunday

Breakfast: 100 g cottage cheese, coffee;
Second breakfast: 150 g buckwheat porridge;
Lunch: 200 g of stewed vegetables, 100 g of rice;
Afternoon snack: fruit 250 g;
Dinner: 200 g turkey fillet, lettuce;
Before bed: natural yogurt.

A protein diet that lasts 7 days includes several protein products (fish, eggs, meat), which are recommended to be consumed in small amounts (usually 200 g per meal).

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

Week 2:The daily menu is repeated, plus small amounts of complex carbohydrates.

Protein diet 2 weeks - menu 14 days

The menu for the 14-day diet is varied. Protein-containing products dominate, and carbohydrate ingredients with a reduced glycemic index are used.

1 week

Monday

Breakfast: black coffee without added sugar;
Lunch: three hard-boiled eggs, a salad of boiled cabbage, seasoned with vegetable oil (preferably olive oil), 200 g of tomato juice;
Dinner: fried or cooked fish.

Tuesday

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

Wednesday

Breakfast: unsweetened 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, boiled carrot 3 pcs. with vegetable oil, hard cheese - 15 g;
Dinner: fruit.

Friday

Breakfast: raw carrots - 1 pc. 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, a glass of fresh carrot, grated with vegetable oil.

Sunday

Breakfast: unsweetened tea - cup;
Lunch: 200 grams of boiled beef, fruit;
Dinner: Dinner from any of the days described above, except Wednesday.

Week 2

Monday

Breakfast: unsweetened tea;
Lunch: 200 grams of boiled beef, fruit;
Dinner: Dinner from any of the days described above, 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 pcs. , a glass of fresh carrot, finely chopped with 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;
Lunch: one raw egg, boiled carrot (3 pcs. ), seasoned with vegetable oil, 15 grams of hard cheese;
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: unsweetened black coffee with croutons;
Lunch: boiled or fried fish, vegetable salad with fresh cabbage, seasoned with vegetable oil;
Dinner: 200 grams of cooked beef, 200 grams of kefir.

Sunday

Breakfast: black coffee without sugar;
Lunch: one hard-boiled egg, boiled cabbage salad with vegetable oil, 200 g of tomato juice;
Dinner: boiled or fried fish (large).

You cannot adhere to the same diet for more than 14 days, repeating the diet is possible at the earliest six months later. Sports and permitted foods are the key to success with a protein diet, it is this combination that will save 6-7 kg or more. in a short time.

The benefits of a 14-day protein diet

During the diet you will be able to exercise or shape workouts along with weight loss, and rapid weight loss will not wait for you;
Follow the basic recommendations so that your protein day gives the maximum result and benefits: reduce your daily calorie intake to 1000-1200 kcal. Remember the water regime: drink at least 2 liters of water that day;
There is no feeling of hunger on the protein diet, the digestion of protein foods lasts up to 4 hours, and snacks from the menu are shorter than 3 hours (with 6 meals a day);
All manifestations of weakness, general fatigue, lethargy, dizziness will be minimal - compared to other diets;
A protein diet for 14 days is one of the simplest and easiest in terms of restrictions;
The improvement of the body takes place in a complex way - the hips become more elastic, the skin tightens and stimulates, sleep is normalized, cellulite is reduced, mood and efficiency are increased - due to additional loads with fat restriction;
The menu for the week with recipes includes a large amount of plant fiber, so interruptions in the work of the intestine are unlikely. The most effective protein diet for weight loss includes partial meals;
The rate of weight loss on a protein diet is not the highest, but its results are different - if a proper diet is followed, weight gain will not occur for long;
Exercising in the gym during a diet will only intensify the effect of weight loss, making you slim and graceful.

Defects protein diet in 14 days

The 14-day protein diet is not optimally balanced, although it is used in conjunction with fitness or shaping;
Sudden spikes in blood pressure are possible;
Six meals a day won’t suit everyone;
Training in gyms is assumed - which is not always possible;
Repeated application of this variant of protein diet for 14 days is possible not earlier than in a month;
Any chronic illness during the diet can get worse;
Vitamins, trace elements and minerals during the diet are not enough for the body, and the negative effect is only amplified by additional loads. It is necessary to take multivitamin preparations or their complexes.

Protein diet - 4 week menu

You ask, 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 need to start from your own preferences.

First week (eat half a grapefruit / orange with a boiled egg):

Monday:we have dinner with a selection of fruits, how much you eat (orange, apple, apricot, pear, melon); we have dinner with boiled beef;
Tuesday:Dinner on boiled skinless chicken; dinner with two eggs, vegetable salad; snack with kefir and toast;
Wednesday:lunch of hard cheese, tomatoes, bread; cooked turkey dinner;
Thursday:Unlimited citrus in one form for lunch; for dinner, boiled chicken fillet with bread;
Friday:two-egg lunch with vegetables; cooked / 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:have dinner with boiled chicken with vegetables, you can eat tomatoes, grapefruit; and cook vegetables for dinner.

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

Monday:Eat boiled veal with vegetable salad for lunch; eat a couple of boiled eggs and grapefruit in the evening;
Tuesday:lunch with boiled turkey and vegetable salad; dinner with eggs and oranges;
Wednesday:boiled fish with fresh cucumbers for lunch; eggs with orange for dinner;
Thursday:at lunch time eat eggs, hard cheese with little fat, cook vegetables; have two eggs for dinner;
Friday:fried fish for dinner; for dinner - boiled eggs 2 pieces;
Saturday:boiled chicken breast for lunch, plus tomato and grapefruit; prepare a fruit salad for dinner;
Sunday:for lunch, grilled beef chop, tomato, grapefruit; for dinner - eat the same as for lunch.

Third week with a concise description for the whole day:

Monday:Eat fruit in the morning with no amount limit;
Tuesday:cooked vegetables are also offered in unlimited quantities, only without potatoes;
Wednesday:Eat all day, alternating fruits with vegetables, make salads, eat like this, whole;
Thursday:lean lean fish steamed with cooked vegetables, add cabbage vitamin salad;
Friday:Boil or fry turkey meat, eat cooked with vegetables.
Saturday, Sunday:only fruit unlimited.

Fourth week with a list of specific products for each day:

Monday:200 grams of boiled chicken breast, the same amount of fresh cucumber, tomato, canned tuna without oil, one slice of bread, grapefruit;
Tuesday:fried veal (200 grams), same amount of fresh cucumber, tomato, bread, apple or pear;
Wednesday:a piece of hard low-fat cheese, boiled vegetables, a couple of cucumbers and a couple of tomatoes, a loaf of bread, an orange;
Thursday:cook 200 grams of turkey, as much fresh cucumber, tomato, bread, grapefruit, pear;
Friday:boil two eggs, eat 3 tomatoes a day, salad with vegetables, orange;
Saturday:boiled turkey breast, canned tuna, boiled vegetables, two cucumbers and two tomatoes, bread, apple;
Sunday:portion of low-calorie cottage cheese, cucumbers, tomatoes, two glasses of kefir, grapefruit.

The main disadvantages of a protein diet

Like any other diet, in addition to the benefits, the protein diet also has obvious disadvantages:

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

Useful tips for weight loss on a protein diet

We recommend that you drink about a glass of water (plain or mineral) 10-15 minutes before a meal to prevent dehydration. The total amount of fluid you drink should not be less than 1. 5 liters per day. For weight loss, a diet with a protein diet is very effective, and the mechanism of its action on the body has been 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;
Deviations from the diet are unacceptable, it is desirable to eat at the same time. Pay special attention to dinner time, it shouldn’t be late;
Fix the menu (diet) on the chart or in the table, this will help you stick to your diet plan exactly;
Diet with diet, but do not reduce physical activity, do not forget that physical activity is a natural catalyst for fat burning;
When it is better to go on a diet - during work or on vacation - everyone decides for himself, depending on the nature of work, habits, willpower. Someone is more comfortable during work because it distracts him, he is constantly busy with something and this will help him escape from hunger and obsessive thoughts about food. Someone, on the contrary, needs a holiday or annual leave, because he cannot afford to eat according to the scheme, he does not have the opportunity to carry a thermos, food containers;
The most responsible, most difficult days are 3-5 protein days, when the body in a panic begins to compensate for the fat consumed to the detriment of stored fat, but at the same time will actively ask you for additional food. At this point, the main thing is not to succumb to his demands and not to eat what is not prescribed in the diet. Use all your willpower, remembering how you will become beautiful and slender.

Protein Recipes

The most common protein breakfast is eggs. Many energizing meals can be prepared from them for the whole day. Of the advantages it can be noticed that the recipes for protein diet are very tasty. Here are a few examples.

Omelet in a bag

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

Whisk eggs and milk. Season to taste with spices and herbs. Pour the mixture into a bag and soak in boiling water for 5 minutes. Over time, take out the contents of the bag and place it on a plate. A great fat-free breakfast is ready!

Chicken Squid Salad

Squid - 2 peeled carcasses;
skinless chicken breast;
2 eggs;
Natural yogurt - 2 tbsp. l. ;
Cheese - 50 g;
Greens, salt, pepper, lemon juice - to taste;
Pine nuts for decoration.

Cook squid, chicken breast and eggs. Cut into cubes. Three cheeses. Grind the greens. We mix everything. Prepare a topping of natural yogurt, herbs, lemon juice and pepper. Season the salad and garnish with pine nuts. Let the salad steep a bit before use.

For lunch and dinner, beef, roast, barbecue or boiled beef, pork, chicken, turkey, fish or seafood are good choices.

Chicken in kefir

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

Rub the chicken fillet with salt, pepper and chopped garlic, then fill it with kefir. We give the marinade for at least 3 hours. Then bake in the oven for 25-35 minutes at 180 degrees.

Pork in soy sauce

Pork (without fatty parts) - 1 kg. ;
Soy sauce - ½ cups;
Salt, pepper, meat seasoning - 2 tsp.

Cut the pork into medium pieces, rub with spices, salt and pepper, fill with soy sauce and marinate for 2-3 hours. The pork can be baked in the oven or grilled until golden brown. The basis of recipes for a protein diet for weight loss are proteins, low in fat and carbohydrates. Next, we advise you to look at the reviews about the protein diet for weight loss.

Protein diet is a generic name for a protein-based diet. The diet consists of meat, fish, cottage cheese, eggs. Vegetables with fruits are used, but in smaller quantities, the same applies to cereals, soups and other foods rich in carbohydrates - the main source of energy.