Protein diet for quick weight loss. 7 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.

Flaws

Find out in advance the dangers of a protein diet. Despite the fact that it does not cause serious harm to health, problems can still arise with prolonged fasting.

1. Decreased performance due to low carbohydrate intake.
2. Insomnia, high blood pressure, and impaired kidney function are a consequence of excessive consumption of vitamin C (citrus fruits are predominantly found in the protein diet).
3. The appearance of irritability due to the lack of fat in the diet - a building material for nerve cells.
4. Problems with blood clotting (fats normalize it), the formation of blood clots.
5. A protein diet is harmful to the stomach, which has to get used to the new food system. This may make you feel uncomfortable.
6. Bad breath due to the abundance of protein foods.
7. A lot of calcium is removed from the body.

This is why a protein diet is harmful, and it is better to learn about these points in advance in order to correctly assess and distribute your strength during fasting. If there are any doubtful or unclear points, it is better to consult a specialist - a nutritionist. Remember: to lose weight, sometimes determination alone is not enough - you also need health and a competent approach. Only together, all these factors will allow you to achieve the desired results.

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.

Flaxseed porridge

Flax seeds have a unique vitamin composition. This is the healthiest cereal that contains a lot of protein components. You should eat flax porridge several times a week to help digestion:

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.

Red meat

If you choose red meat, then low-fat lean varieties are perfect. The main products popular in dietetics are:

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.

Varieties

Various protein diets for quick weight loss are good because they guarantee a noticeable loss of kilograms within a short period of time. Their main principle is to eat mainly protein foods. Carbohydrate or fat additives are allowed in different variations. A nutritionist will advise which type of fasting is right for you.

1. The most effective protein diet is the classic (traditional) one, when the diet contains a lot of proteins with a small addition of carbohydrates.
2. Strict protein diet: exclusively protein + reduced portion sizes compared to the classic diet.
3. Protein-vitamin: + fruits, vegetables, berries.
4. Protein-fat: + fats.
5. Protein-vegetable: + vegetables.
6. Protein-carbohydrate: + carbohydrates.
7. Fruit-protein: + fruits.

Any protein diet for quick weight loss is ideal for those who are afraid of feeling hungry. Weight loss occurs without this unpleasant sensation, since the body receives a sufficient amount of nutrients. Anorexia with such a system should also not be feared, because protein will prevent the muscles from atrophying. On the contrary, it will give them a beautiful shape. But how will the process of losing weight happen? Due to what?

Through the pages of history. Food protein was first isolated in 1728 by Proust from the decomposition of cottage cheese and cottage cheese.

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.

Importance for the body

Proteins are the main part of the cells of all organs and tissues. Protein is associated with life processes such as metabolism, irritability, growth, reproduction and even thinking.

Flaw

A lack of protein will lead to a deterioration in the body's condition, which is manifested in reduced protection against infections and performance, a drop in immunity, a sharp deterioration in the condition of nails, skin, hair, disruption of the liver, small intestine, nervous and endocrine systems.

For children and adolescents, a lack of protein in the body leads to slower growth and mental development. Therefore, every person needs to know which foods are the most protein-rich in order to control the level of the component in the body.

Oversupply

However, an excess of protein will also not bring anything good, since the accumulation of protein in the body without lack of exercise leads to loss of calcium.

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

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

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

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

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

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

Contraindications

Any diet, including protein, is a serious burden on the body. Metabolism accelerates, fats are burned, toxins are eliminated, the stomach has to adapt to new nutritional conditions and unusual foods.

All this leads to the fact that increased efficiency is required from the organs. And if everything is not all right with them initially, the condition of the person losing weight worsens every day of the diet. The result is an exacerbation of existing diseases, poor health and the body’s refusal to get rid of extra pounds. A protein diet is contraindicated in the following cases:

• kidney diseases;
• old age: after 55 years;
• strength sports;
• cardio training;
• pregnancy;
• problems with the gastrointestinal tract;
• lactation;
• significant mental and physical stress;
• cholelithiasis;
• allergy to citrus fruits;
• pathologies of the genitourinary system;
• cancer of any organ;
• adolescence;
• diabetes.

Any of these contraindications should be a stop signal for those losing weight who have chosen a protein diet. If you really want to try this particular system of losing excess weight, first you need to try to eliminate these factors. For example, you can avoid cardio and strength training for a couple of weeks without compromising your health. Lactation, pregnancy, adolescence will end someday - you just need to be patient. All other diseases need to be treated. And then you can safely declare protein fasting.

Did you know that... all life on Earth consists of proteins?

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.

Legumes

The main source of vegetable protein for weight loss are legumes. They cannot replace animal protein due to the lack of some essential amino acids, but they become an excellent relief for the body. You need to eat them a couple of times a week, combining them with vegetables:

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.

Experiences of those who have lost weight (and those who have not lost weight)

Positive feedback

• The diet works, the weight comes off.
• No need to quit the gym.
• No hunger. I got hungry and immediately took out something protein from the bins. If you’re running around and don’t have time to prepare yourself something for the day in advance, snacks for this diet are even sold at gas stations and in small shops near your home (grain bread, nuts, dried meat snacks, dried fish fillets or squid rings, salted or canned).
• The experience of losing weight on protein of 100% plant origin is described (the basis of such a diet was lentils, soy meat, as well as triple the amount of dairy products).
• Along with losing weight, you can gain striking muscles, pump up your abs, and squat your buttocks.
• After losing weight, the volume in the waist and hips disappeared, but the bust remained unchanged.

Also, women who have lost weight call a protein diet a “beauty diet” , because during such a diet, the appearance of cellulite decreases, the face becomes fresher, the skin tightens, acne and blackheads disappear. Finally, during this period you sleep especially sweetly and soundly - and healthy sleep also has a positive effect on your appearance.

And the “cherry on the cake”: the protein diet has positive reviews - approximately 95% of the total.

Criticism and shattered illusions

• If your store doesn’t sell rabbit, and you can rarely buy turkey meat, your entire menu will have to be based on chicken. As a result, by the end of the second week you no longer want to look at this meat.
• In people with hypertension, high protein increases blood pressure.
• Some people constantly crave sweets.
• If you get carried away with the diet and drag it out, protein poisoning will begin. This condition can be recognized by the characteristic body odor that appears - the skin smells like acetone. The smell starts - we urgently “turn off the fishing rods” and introduce fiber and glucose.
• If you want to lose weight as much as possible, you need to count calories on a diet and weigh portions.

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.

Eggs

Eggs are one of the main sources of protein. You can choose from chicken or quail products; they are approximately the same in calorie content and are effective for weight loss:

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.

Hard cheese

You should not get carried away with eating hard cheese. It contains a lot of fat, which is not very good for your figure and weight loss. You should limit yourself to a small piece of low-fat food per day:

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.

Top best

Nutritionists name the best protein foods for weight loss, which you can eat in almost unlimited quantities during a diet.

• Eggs

Chicken eggs are the richest source of protein. To lose weight, you can eat 7 whites and 4 yolks per day. There are diets based on 5 eggs for breakfast during the week.

• Low-fat kefir

The main protein product for any weight loss system. The protein it contains is easily digestible with minimal total calories. Improves digestion, rids the body of toxins. The extra pounds disappear quite quickly. Protein content - 28 g. All these beneficial properties of this protein product formed the basis of the kefir diet (for example, with apples).

• Cottage cheese

A protein product that is very quickly digestible. Provides a feeling of fullness for a long time, which has a positive effect on weight loss. Keeps nails, bones, teeth in good condition. Protein content - 20 g.

• Natural yogurt

For weight loss, only natural protein products without dyes, sweeteners or other additives are suitable. This yogurt will be stored for no more than 3 weeks.

• Milk

Compared to meat and fish, milk is higher in this rating because it contains protein, which is absorbed by the body much better. At the same time, you will not be able to lose weight on milk alone, since it does not have a very good effect on the functioning of the stomach. But for preparing protein dishes (the same cocktails) with minimal fat content, this product will be ideal.

• Meat

First up is chicken breast. 200 grams of meat contains about 40 grams of protein, 2 grams of fat, 200 kcal. An essential protein product for weight loss. Secondly, it's beef. The ratio of main substances is approximately the same, but there is a little more fat. It is an alternative to white chicken meat to diversify your diet while losing weight.

• Fish

The best protein product is salmon fillet. Contains fats, but much more protein, as well as omega 3 acids. To lose weight, you should treat yourself to this tasty morsel twice a week.

• Legumes

These are plant-based protein products that can maintain normal muscle mass even during the process of rapid weight loss. In addition, they give a long-lasting and pleasant feeling of fullness, so you won’t be hungry.

• Protein powder/shake

Effective protein nutrition without fat. Recommended if you supplement your diet with exercise in the gym. Instantly absorbed by the body. It makes the figure not only slim, but also sculpted, as it promotes the growth of muscle mass.

Always keep this top protein diet for weight loss before your eyes when creating a menu. After all, these are the products that should be included in recipes that will make any diet seem like a holiday and not a test.

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.

Two week plan

On a diet lasting 2 weeks, you can eat fruits, sunflower oil and whole grain bread. If desired, some snacks can be replaced with sports nutrition.

The diet is quite strict, and if you exercise while following it, you will be pleased with the results. In a couple of weeks, it takes from 10 to 15 kg, which will noticeably affect your figure. It is better to postpone active training; you can only do exercises at home or in the fresh air. Exercises are best done before breakfast or a couple of hours after dinner.

It is advisable to drink a lot of water to curb your appetite. Drinking herbal and green teas is also beneficial.

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.

Recommendations

In order for weight loss to be safe and effective, it is worth remembering a few simple rules:

• Try to boil or stew foods. Do not use semi-finished products (except for frozen vegetables and fruits).
• For normal digestion, you need to consume enough fiber; do not neglect fruits, herbs, and sprouted wheat grains.
• Avoid yoghurts with sweeteners, sauces, ketchups, and mayonnaise.
• Eat small meals and no later than 19.00

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.

Quitting the diet

To consolidate the achieved results and prevent the return of the hated kilograms, which you managed to get rid of with such backbreaking work, you need a competent way out of the protein diet. It involves a gradual transition to a balanced diet, including fats and carbohydrates.

1. On the first day after the protein diet, eat 100 ml of any porridge for breakfast, and 100 grams of a side dish (buckwheat, rice, pasta) for lunch.
2. On the second day, you can increase these portions to 150 grams, and for dinner prepare a salad dressed with mayonnaise or oil.
3. On the third day, include dark chocolate in the menu (start returning to sweets from this).
4. Starting from the fourth day, eat pork, lamb, fatty fish, but initially portions should not exceed 150 grams.
5. On the fifth day, alcohol is allowed.

If on the very first day after a protein diet you manage to restrain yourself and not eat ice cream and fast food, then you won’t have to regret that the lost weight returned so quickly. What results can you expect from this weight loss system?

Research data. Protein can cause high blood cholesterol.

Excess Protein: Is Too Much Protein Bad for You?

The answer is: you can! Excess protein is not dangerous for a healthy person, but a constant overdose of protein in the long term is not healthy and can even lead to health problems: digestive problems, kidney disease, osteoporosis.

If the body is constantly loaded with a lot of protein, in particular, the kidney with its filtering function may at some point reach the limits of its capabilities.

So a protein diet should not be considered as a permanent nutrition plan. In addition, proteins are different: those who consume too much animal protein, for example, from sausage and processed meats, give their body not only too much protein, but also an increased amount of chemicals and purines.

Excess protein is stored in the body and connective tissue, as well as blood vessels. This can lead to diseases such as rheumatism, osteoarthritis, kidney inflammation, type 2 diabetes, strokes and heart attacks in the worst case scenario. Therefore, if the daily dose of protein is higher than the individually recommended value, you should not use this diet on an ongoing basis.

Healthy protein recipes

In the modern world, it is very easy to find recipes for protein dishes for weight loss.

Turkey Broccoli Pie

A quick protein pie made from broccoli with turkey (can be replaced with chicken) and cheese would be a great dinner.

We prepare it like this:

1. It is necessary to boil the broccoli - about 200-300 g - and grind it in a blender.
2. Cut the poultry breast into thin pieces and lightly beat.
3. Grate cheese (choose low-fat), 100 g is enough.
4. Grease a baking dish with a small amount of oil and lay out the layers in this order: poultry pieces, broccoli (mashed potatoes), cheese. Layers can be continued until the products run out.
5. Bake this pie at 200 degrees for 30-40 minutes.

Healthy fish salad

The next recipe will be one of the protein salads for weight loss with lightly salted salmon.

To prepare you will need:

• several lettuce leaves;
• several pieces of tomatoes;
• lightly salted salmon – 30 g;
• leek – 1 pc.;
• olive oil;
• salt and pepper to taste.

Cooking steps:

1. Cut the salmon into cubes and halve the tomatoes.
2. Tear lettuce leaves into pieces.
3. Add finely chopped onion.
4. Season with oil and your favorite spices. Ready!

Cream soup with beans

We will complete the selection of recipes with puree soup with green beans and chicken.

You will need:

• chicken fillet – 2 pcs.;
• green beans – about 300 g;
• bell pepper – 1 pc.;
• several medium tomatoes;
• spices to taste.

Cooking steps:

1. Boil the breast.
2. We take out the bird, add chopped tomatoes and peppers.
3. Boil the vegetables for 10 minutes, chop with a blender.
4. Add green beans to the resulting mixture.
5. Grind the chicken.
6. Add spices.