5 day protein diet for weight loss. Protein diet: menu for the week

Protein diet can be called one of the most popular and effective methods weight loss. Eating protein-rich foods helps to quickly saturate the body and restore strength after physical exertion. protein diet combined with extracurricular activities gym, fitness, aerobics, shaping, etc. (at least 3 times a week) gives exceptional results - 5-7 extra pounds in 7 days.

Content:

The essence of the protein diet

A 7-day protein diet involves eating exclusively protein foods for a week, excluding carbohydrate foods and foods high in fat. Our body receives energy from carbohydrates, since their use is prohibited during the diet period, the body experiences stress and begins to use up internal reserves or the so-called glycogen, which is found in muscles and fat deposits. The breakdown of fats starts the process of weight loss. Usually, with an insufficient intake of carbohydrates, the body begins to lose muscle mass, this does not happen with a protein diet, since the diet is saturated with protein-containing foods (proteins). In the early days of such nutrition, the body will rapidly lose weight due to the removal of excess fluid from the body. On average, you can lose 5-7 kg of excess weight per week.

Video: Protein diet for weight loss in the Doctors program

Protein diet requirements

1. Alternation of animal and vegetable proteins (1:1).
2. Protein should take 60 or more percent of the daily diet, the calorie content of which should not exceed 1000 kcal.
3. During the day, there should be 6 meals at regular intervals, the last meal no later than 3 hours before bedtime.
4. Complete abstinence from alcohol.
5. Drink 2 liters of clean drinking or non-carbonated water daily (drink should be half an hour before or after a meal).
6. Among meat, it is important to give preference to non-fat varieties (beef, poultry).
7. Cook food only in healthy ways(stewing, baking, boiling), the use of a double boiler and a slow cooker is welcome.

The effectiveness of a protein diet will be much higher if combined with physical activity in the gym (fitness, shaping, aerobics, etc.).

Allowed foods and drinks during the diet

1. Eggs.
2. Poultry meat (turkey, chicken) without skin.
3. The fish is not fatty.
4. Seafood (squid, shrimp, mussels, scallops).
5. Skimmed dairy products (kefir, cottage cheese, milk, yogurt).
6. Hard cheeses, tofu (up to 30 g per day).
7. Nuts (almonds, cashews) a few pcs. in a day.
8. Green beans.
9. Tomatoes.
10. Pepper.
11. Cabbage (cauliflower, broccoli).
12. Cucumbers.
13. Champignon.
14. Sweet and sour apples.
15. Natural juices from allowed fruits and vegetables, preferably apple and orange (no more than 200 ml per day).
16. Any teas, berry fruit drinks, respectively, without sugar.

In the protein diet menu for 7 days, it is additionally allowed to include kiwi, grapefruit. They are full of antioxidants and vitamins, which during the seven-day restriction will help support the body.

Prohibited products of the protein diet

1. Any fatty dairy and meat products.
2. Bread and flour products.
3. Sugar in any form.
4. Butter.
5. Any confectionery.
6. Alcohol.
7. Sweet fruits (apricots, bananas, peaches, pears, grapes, plums, pineapples).
8. Canned food and semi-finished products.
9. Starchy vegetables (potatoes, corn).

Three days before you “sit down” on a protein diet, you should make the menu less high-calorie and cleanse the intestines. You can combine products as you wish.

Combining products on the protein diet menu is allowed at your discretion and taste. There are several diet options.

Protein diet - menu for 7 days

Monday
Breakfast: a cup of unsweetened tea.
Lunch: 100 g boiled lean beef.
Dinner: 150 g steamed fish, 100 g boiled rice.
Afternoon snack:½ apple.
Dinner: cabbage salad with green peas and onions (150 g).
Before bedtime:

Tuesday
Breakfast: 200 ml skimmed milk or kefir.
Lunch: a portion (200 g) of rice porridge on the water.
Dinner: baked beef (150 g).
Afternoon snack: a serving of vegetable salad (200 g) or an apple.
Dinner: 200 g vegetable salad.
Before bedtime: a glass of freshly squeezed apple juice.

Wednesday
Breakfast: a cup of unsweetened tea.
Lunch: 1 boiled egg, 2 crackers.
Dinner: 100 g of boiled rice and non-fat beef meat.
Afternoon snack: a large apple or 2 kiwis.
Dinner: 100 g of steamed fish and boiled rice.
Before bedtime: a glass of freshly squeezed orange juice.

Thursday
Breakfast: a cup of tea without sugar.
Lunch: fat-free cottage cheese (100 g).
Dinner: boiled chicken breast (150 g), salad with fresh vegetables and herbs with olive oil.
Afternoon snack: a portion of boiled rice (100 g), ½ apple.
Dinner: 200 g of tomato salad with a little olive oil.
Before bedtime: A glass of tomato juice.

Friday
Breakfast: a cup of tea without sugar.
Lunch: a piece of boiled beef or chicken breast (100 g).
Dinner: portion of vegetable soup.
Afternoon snack: boiled rice (150 g).
Dinner: 100 g boiled veal, vegetable salad.
Before bedtime: a glass of apple or orange juice.

Saturday
Breakfast: a cup of tea without sugar.
Lunch: 70 g of boiled chicken meat and crackers.
Dinner: 150 g of vegetable salad and 100 g of boiled rice.
Afternoon snack: salad of fresh cabbage and green peas (100 g).
Dinner: 200 g boiled lamb or chicken.
Before bedtime: a glass of kefir or tea.

Sunday
Breakfast: 200 ml milk, 1 cracker.
Lunch: a portion of carrot salad (100 g).
Dinner: boiled or baked fish (150 g), 2 baked or boiled "in uniform" potatoes.
Afternoon snack: vegetable salad with a little olive oil.
Dinner: 100 g of young lamb.
Before bedtime: a glass of kefir.

In between meals, do not forget about drinking water.

Strict version of the protein diet for 7 days

With this option, only white chicken meat, lean red meat, low-fat fish, seafood, fat-free or one percent kefir, cottage cheese are allowed during the week. No vegetables and fruits, carbohydrates and fats. There are only three meals, the volume of servings can be adjusted independently, the total calorie content of the daily diet should fit into 1000 kcal. This diet option is a strong stress for the body, so during this time it is recommended to take vitamin complexes, it is desirable that they be prescribed by a specialist. If during such a diet the state of health worsens, weakness appears, you can limit yourself to 4 days of the diet.

Sample menu for the week

Monday
Breakfast: low-fat cottage cheese.
Dinner: turkey meat.
Dinner: a portion of seafood, a glass of kefir.

Tuesday
Breakfast: 2 boiled eggs, a piece of cheese.
Dinner: boiled chicken breast.
Dinner: stewed fish.

Wednesday
Breakfast: low-fat cottage cheese.
Dinner: baked or boiled veal.
Dinner: seafood cocktail.

Thursday
Breakfast: natural yoghurt without sugar.
Dinner: boiled red meat.
Dinner: seafood.

Friday
Breakfast: 2 eggs, cheese.
Dinner: stewed chicken liver.
Dinner: Steamed fish.

Saturday
Breakfast: cottage cheese, cheese.
Dinner: poultry meat.
Dinner: seafood, a glass of kefir.

Sunday
Breakfast: egg, kefir or yogurt.
Dinner: boiled meat.
Dinner: steamed fish, natural yoghurt.

Protein diet contraindications

1. Violation of the kidneys and liver.
2. Heart disease and various disorders of its work.
3. Pregnancy and lactation.
4. Diseases of the joints.
5. Diseases of the digestive system (colitis, chronic pancreatitis, etc.).
6. Older age due to the high risk of blood clots.

Getting out of the protein diet

It is very important to maintain the achieved effect of losing weight. If you follow correct mode nutrition after a diet of weight gain does not occur. New foods should be introduced into your diet gradually, keeping in mind portion sizes. It is advisable to significantly limit the consumption of sweets and starchy foods, giving preference to vegetables, fruits, meat, cereals, and dairy products.

You can repeat the protein diet in a month.

The concept of a protein diet, sometimes called a protein diet, is collective in relation to the many currently existing dietary regimens for weight loss, which combines general principle nutrition - a maximum of protein (protein) and a minimum of carbohydrates and fats in the diet.

set effect muscle mass and a one-time reduction in body fat, inherent in protein foods, found out a long time ago. Back in the nineteenth century, the first book was published in Europe, telling about the benefits of a high-protein diet along with active physical education. Later, adherence to dietary regimens rich in protein became standard practice. professional athletes, since the increased need of the body for proteins, which actively contribute to the growth of muscle mass, in itself forced to change the usual diet. At the same time, in proportion to the increase in protein intake, the amount of fats and carbohydrates ingested began to decrease, which became the reason for the natural decrease in adipose tissue in the body.

It is believed that protein nutrition for weight loss was introduced into modern dietetics by a doctor and Dukan , and later, following their example, were developed, Dikul's diet and other nutritional regimens similar in basic principle of action from nutritionists from different countries, which have spread very widely and have earned considerable popularity among a large number, mainly meat lovers. It would seem that today everything is already known about the protein diet for weight loss, but in practice there are no less questions about the appropriateness and safety of following this method of losing weight.

In the community of nutritionists, there are disagreements about which of the protein diets is the most effective, how much you can “sit” on protein food, what is the danger of such a diet, how much you can lose weight if you follow it, and which diet is better: protein or , are still occurring. Most of them are inclined to believe that the methods of dealing with overweight it is necessary to select a purely individual, for men and women, taking into account all the features of the lifestyle of an individual, starting from his state of health, initial body weight, psychological mood and ending with food preferences and financial capabilities. But there are those who consider the protein weight loss system the only correct and truly effective one that does not tolerate any criticism or discussion, which, in fact, is not always true.

Despite the general positive reviews, you should not consider the protein diet as an ideal method of losing weight, which, while providing the opportunity to eat tasty and satisfying, and at the same time allows you to stably and effectively lose extra pounds. In fact, initially such dietary nutritional rations were developed by doctors and were not intended for everyone who wanted to say goodbye to unwanted overweight.

For example, a high-protein diet menu from a nutritionist and famous cardiologist Atkins was created by him for overweight patients suffering from various pathologies of the cardiovascular system, for whom the need to reduce body weight was one of the most important tasks, as it greatly increased the risk of developing and other life-threatening complications.

Belkovaya, which later became a record commercial enterprise in the history of dietology, was also developed only for people with a significant and positioned by the author himself as potentially hazardous to health, which, however, can be said about all dietary regimens with an unbalanced nutritional diet.

For his patients, Dr. Dukan recommended eating protein-rich foods mainly in the first most aggressive period of the diet, called "Attack". Adequately assessing the risks of such a diet, Pierre Dukan noted that in the presence of excessive body fat mass, one can adhere to a high-protein diet for a maximum of five days, since during this time such a diet will bring less harm to health compared to daily diets. side effects the very . During the rest of the diet, the doctor necessarily recommended introducing a sufficient amount of carbohydrates into the dietary diet and consuming bran every day, the structure of which is also almost completely carbohydrate.

The authors of the famous in their time Kremlin diet reworked the principles of a therapeutic protein diet for themselves and allowed their patients to consume in unlimited quantities not only high-protein, but also high-fat foods, the list of which was quite wide and included processed cheeses, a variety of sausages and even lard.

After Kremlin diet diets have appeared that recommend those who want to lose weight, reduce the amount of vegetables consumed as much as possible and almost completely refuse to eat fruits, cereals and other products originally associated with a protein diet. Thus, many people have formed an unreasonable opinion that such carbohydrate foods do not comply with the rules of protein nutrition and can only do harm. In fact, the benefits and harms of carbohydrates while observing the protein menu should be considered in terms of the chosen option. diet food in terms of its duration and already on this basis, to conclude how harmful or vice versa the food accompanying the main ingredient of the diet is useful.

Nutritional macronutrients

Basic macronutrients - substances that come with food in large quantities, without which the vital activity of the human body is impossible in principle, Wikipedia defines proteins, carbohydrates and fats, which individually or collectively perform many important functions. In this trinity, protein is a kind of “building material” that constructs almost all cells of the body. Carbohydrates play the role of an energy source for the body, and fats are the most important element of correct work human endocrine system .

A balanced intake of all these macronutrients from the outside is necessary for the human body for adequate daily functioning, and in the event of a noticeable deficiency or excess of one of them, disturbances in its work occur. For example, excess protein causes excessive load on the liver and kidneys, and its undigested components produce and clog the intestines.

An abundance of fats is fraught with a violation of many metabolic processes, and an excess of carbohydrates not spent in the form of energy leads to the formation of fat deposits and, accordingly, to weight gain. The latter pattern has become the reason for the not unreasonable opinion that a reduction in dietary intake of carbohydrates is accompanied by weight loss, and the best alternative to this macronutrient is naturally protein. As part of a protein diet Special attention should be given to proteins and carbohydrates.

Protein in food

Proteins or proteins enter the body mainly from food consumed by humans, which are divided into food of animal and vegetable origin. As a rule, the daily norms of protein intake for an adult who is active in physical plane lifestyle, vary within 100-150 grams.

The fundamental sources of animal proteins containing a full range of essential for the body amino acids , are: animal meat, fish and seafood, poultry and its eggs, dairy products. For vegetarians, as well as people on therapeutic diets without meat or in need of protein foods in fasting, the basic suppliers of these macronutrients can be: soy products, legumes, various cereals, nuts and some other plant foods that need to be combined with food. the purpose of a complete protein supply of the body.

Some scientists and nutritionists prefer plant proteins because they believe that eating them reduces the risk of cardiovascular disease, inflammatory bowel disease, and some other serious disease conditions, including the colon. They are sure that such a preventive effect of vegetable proteins on human body becomes possible due to their decrease in plasma concentration and "bad" and is recommended, subject to any dietary diet, to adhere to balanced menu.

Important! It should be remembered that animal protein in the diet is absorbed in fact in full (within 92-98%), and plant proteins are processed by approximately 60-80%.

Below is a table of the most popular foods of animal and vegetable origin, which contain a lot of proteins (at a ratio of 100 g / g).

Table of protein in food

Meat
Pork	11,4-16,4
Chicken	20,8
Beef	18,9
turkey meat	21,6
Mutton	16,3
Seafood and fish
Crabs	16,0
Salmon	20,8
Squid, mackerel, shrimp	18,0
Pollock	15,9
Bream	17,1
Cod	17,5
Flounder	16,1
Pink salmon	21,0
capelin	13,4
cereals
Buckwheat	10,8
Millet	11,5
oatmeal	11,0
Barley	9,3
Rice	7,0
semolina	11,3
Milk products
Cheese	23,4-26,8
Milk	2,8
pure yogurt	5,0
Kefir, cream, sour cream	2,8-3,0
Cottage cheese	14,0-18,0
Legumes and nuts
Almond	18,6
beans	6,0
Walnuts	13,8
Peas	23,0
Hazelnut	16,1
Soya	34,9
Peanut	26,3
Beans	22,3
Vegetables, dried fruits and mushrooms
Spinach	2,9
Dried apricots	5,3
Potato	2,0
Prunes	2,3
Cabbage	1,8-4,8
eggplant	1,2
Garlic	6,5
bell pepper	1,3
Dates	2,5
Champignon	4,3
Raisin	1,9
White mushrooms	3,7
Eggs
Chicken	12,7
Quail	11,9

The role of proteins in human nutrition

Proteins are organic macromolecular compounds, the structure of which is formed from alpha amino acids linked by peptide bonds. As a rule, the genetic code, due to which protein synthesis occurs, uses 20 standard ones in various combinations for this. It is due to the many amino acid configurations that protein molecules are formed that have a wide variety of properties. Also, many functions can be independently performed by protein residues and complex complexes consisting of several molecules of various proteins.

The main importance of proteins for the human body

Growth and recovery	Proteins are a kind of fastening blocks from which all cells are built, and behind them the organs of the human body (skin, hair, muscles, eyes, internal organs, etc.). With any damage, it is the proteins that recreate the normal cellular structure and functionality. Due to the active growth phase, protein foods should prevail in the diet of children and adolescents. A sufficient amount of proteins in the menu of expectant mothers largely contributes to the full development of the fetus.
Transport	Protein compounds are actively involved in the transport of some molecules, including those that distribute oxygen throughout all organs human body. In some cases, the protein acts not only as a "vehicle", but also as a "custodian" of elements (for example, a complex compound ferritin which stores and transports the trace element iron).
Energy	After carbohydrates, proteins are the second most important macronutrients that are converted into energy (in the case of consuming an amount of protein that exceeds the need for cells and tissues, the human body uses it as an energy resource). With sufficient energy production from dietary carbohydrates, protein becomes a fragment of fat cells.
Protection	Proteins are one of the important components of the active defense of the human body against many infections and other diseases of various etiologies. In the shape of these organic compounds, cooperating with other cellular elements of the system, detect and immobilize , which are subsequently suppressed.
Enzymes	Without proteins, most of the chemical reactions occurring in the body are impossible.

The role of carbohydrates in human nutrition

Carbohydrates are necessarily included in the structure of virtually all cells and tissues of the human body and represent a fairly large group of organic compounds that sometimes have radically different properties. Such a variety of carbohydrates allows them to participate in many important processes occurring in the human body and perform a number of important functions that contribute to its full-fledged work. Approximately 80% of the compounds of this class are present in the dry plant structure and about 2-3% in animal tissues.

The main part of carbohydrates is divided into two groups - simple and complex.

Simple

The group of simple carbohydrates usually includes sugar and other products containing it. Sugar itself is glucose in its pure form, which, when it enters the human body, activates the production of the one that processes it. Products of sugar transformation are primarily used to feed the brain, as well as to all processes associated with physical activity performed by the human body. In the case of sugar consumption immediately before mental activity or physical exertion, the brain or body most often completely spends all the energy received. However, if glucose enters the body during a long moment of its passivity (for example, before going to bed), energy consumption does not occur, and all its excess is stored "in reserve", that is, it is transformed into fat.

Complex (carbo)

Complex carbohydrates are substances whose structure includes long chains of polysaccharides. Basically, this type of carbohydrates contain a variety of cereals, almost all vegetables and some fruits. In dietary nutrition, carbs are valuable in that they do not provoke rapid production. The chains of polysaccharides contained in them are broken down by the body gradually, creating a stable glycemic direct reaction. The absence of jumps in the glycemic level is not accompanied by hunger attacks and does not lead to the simultaneous appearance of a large amount of energy that needs to be urgently processed. With the gradual breakdown of the structure of complex carbohydrates, energy is released rather slowly, which deprives the body of hunger for a long time and does not affect the existing fat volumes of the body.

The correct diet of long-term protein diets does not preclude eating carbohydrate products, and conditionally divides them into harmful (simple carbohydrates) and useful (complex carbohydrates). The former must be completely abandoned, and the use of the latter should only be limited.

The essence and principles of the protein diet

As mentioned earlier, the observance of any protein diets involves an increase in the rate of intake of proteins by reducing the amount of carbohydrates (mostly) and fats ingested. Such a decrease in the consumption of carbohydrates, which previously fully supplied the body with the energy it needs, leads to its acute deficiency, which leads to changes in the usual . Since the need for energy, which provides all the mental and physical work of a person, remains at the same level, and the usual source is unable to supply it in the right amount, the body is forced to produce energy from internal reserves. Fat tissue previously accumulated for this purpose acts as such reserves. In other words, the body rebuilds its metabolism for energy consumption not from external sources, but from internal reserves, while actively destroying body fat.

The daily nutritious diet of a protein diet is quite satisfying, thanks to the inclusion of dairy products, meat dishes, eggs and other products with a complex structure. The body will need to spend a lot of effort and time on its splitting. As a rule, the process of digestion of protein dishes takes several hours, during which a person should not feel hungry. At the same time, a protein diet often does not limit the content of normalized grams in consumed portions, so you can eat according to your appetite, simply eliminating overeating.

In most cases, while maintaining a protein diet, there is no sharp desire to “snack” anything. Usually, sudden attacks of hunger are associated with jumps in plasma concentration - a hormone that breaks down glucose, which is formed as a result of the processing of simple sugars that enter the body with products such as confectionery, sweets, pastries, etc. Since during the period of the protein diet there is a significant decrease in the consumption of such carbohydrate products insulin there is simply nothing to break down especially and therefore its production by the pancreas is reduced. Thus, a stable serum sugar level minimizes the occurrence of hunger pangs.

Despite the nutritional value of the protein diet and its effectiveness in terms of weight loss, it is still not recommended to follow it for a long time, since even lightweight varieties of such dietary nutrition critically reduce the intake of carbohydrates necessary for the human body. The maximum duration of a high protein diet should be limited to four weeks.

The daily intake of protein meals in large quantities is, in principle, atypical for the human body, which is able to fully assimilate only a part of these macronutrients that it needs to perform basic life processes. The rest of the protein ingested with food is utilized by the body, being transformed into nitrogenous compounds and excreted through the kidneys and liver. As a result of many medical studies, a relationship was found between the development of some and high-protein nutrition, which can cause capillary membranes to thicken, increase urine acidity And kidney edema .

To reduce such negative consequences of protein overabundance will help physical activity. Exactly muscle capable of assimilating largest number proteins, and with adequate physical exertion, even tighten the muscles and emphasize their relief. When following any kind of protein diet, it is extremely important for each person who is losing weight to choose the nature of physical activity that is suitable for all parameters (workouts in the gym, active walking, etc.), which he can perform daily. In addition to preventing the possible complications of a high-protein diet on the kidneys, sports will increase the effectiveness of losing weight.

Preparing and eating protein foods

Proper preparation and consumption of meals allowed on a protein diet is no less important than strict adherence to a dietary diet and requires compliance with the following rules:

• all meat and fish dishes, as well as other related products, should be steamed or by means of boiling and baking;
• throughout the diet, you should drink at least 1.5 liters of water daily;
• the daily rate of fat consumed should not exceed 30 grams;
• eating permitted carbohydrate foods is best done in the morning;
• allowed vegetable salads are preferably seasoned with lemon juice, soy sauce, pure yogurt or, in extreme cases, olive oil;
• all consumed dairy products must contain a minimum of fat, and ideally be fat-free;
• fruits admitted to the diet must be fresh, and freshly squeezed juices;
• all diet meals are preferably consumed without salt, or at least reduce its amount to a minimum;
• sugar and products containing it must be completely excluded;
• food should be taken fractionally, at least 4-5 times during daylight hours;
• it is best to complete the diet every day with yogurt or kefir;
• to increase efficiency, you need to use tables of quantitative protein content in the products selected for the diet.

Varieties

Protein diet for 3 days

As a rule, 3-day protein diets are mono-diets, following which you should eat only one protein product, for example, chicken or turkey fillet, seafood, eggs, etc., without adding any other food to it.

Other options for a three-day high-protein diet allow the use of 2-3 types of meat, which can be alternated throughout the day or every day. On average, strict adherence to such diets saves the body from 2 kilograms of excess weight.

Protein diet for 5 days

The diet of protein diets lasting 5 days includes several protein products(fish, eggs, meat, etc.), which are recommended to be consumed in small quantities (most often 200 g per meal). In addition, the menu of the five-day diet regimen can be supplemented with other foods.

Usually low-fat dairy products or unsweetened fruits act as accompanying products. Of the most popular diets with such a duration, one can distinguish protein-fruit diet , the essence of which is the alternation of protein foods and fruits every 2.5 hours. Separate reviews of 5-day protein diets guarantee a weight loss of 5 kilograms at the end of them, but most often the weight loss is 2-3 kilograms.

Protein diet for 7 days

A 7-day protein diet is enriched with a small amount of fresh fruits and vegetables and is considered by nutritionists to be a fairly effective and safe way to lose weight. In their opinion, a seven-day duration of a high-protein diet will not be able to lead to any significant functional failures during internal organs, and the fruits and vegetables included in the menu for the week will dilute the protein diet somewhat, although the recipes will not differ in particular variety. The plumb line after the end of the 7-day version of the protein diet varies between 3-5 kilograms.

Protein diet for 10 days

The protein 10-day variety of such a nutritional regimen recommends, in addition to fruits and vegetables, additionally introducing fermented milk products, legumes, cereals and other permitted foods into the diet. Such an extension protein menu for 10 days is dictated by the principles of safety for a person who is losing weight, since the duration of the diet can already bring potential harm to his health. At the same time, the effectiveness of this variant of high-protein nutrition is beyond doubt and is quite high. Some reviews of a protein diet for 10 days promise a loss of body weight equal to the number of days of its observance, however, it should be remembered that only people with significantly overweight can lose 10 kg in 10 days, for the rest such indicators will be 4-6 kilograms.

Protein diet for 2 weeks

The 14-day high-protein diet menu is basically no different from the previous diet option and should be followed in the same way. An increase in the duration of the dietary diet by four days can be practiced by people who have overcome a similar ten-day option without any problems for their own health, but have not received the desired weight loss result. For 14 days of a protein diet, it is quite possible to lose 7-8 kilograms of body fat.

Protein diet for 4 weeks

A variety of protein diet for a month is the maximum allowable duration and therefore the most potentially hazardous to health. It is for this reason that the menu for 4 weeks should be distinguished by the most extensive nutritious diet, collected from all foods acceptable to the protein diet, which must be observed with caution. In the event that during such a diet option any pronounced negative symptoms from any organs and systems of the body should be considered, its termination should be considered. The results of losing weight on a monthly protein diet can reach weight loss values ​​of up to 10-12 kilograms.

Approved Products

First of all, the diet of the future diet should be formed in accordance with the chosen option of high-protein nutrition. Right choice what foods can be eaten while following a particular type of protein diet and which of them include mostly proteins and to a lesser extent simple carbohydrates and fats, the food table above, as well as other similar BJU (protein / fat) schemes, will help to make / carbohydrates) in food, which can be easily found on the Internet.

Of course, the list of allowed foods should first of all include meat dishes that contain large amounts of protein and at the same time include a minimum of carbohydrates and fats.

Among such high-protein meat products, nutritionists distinguish:

• lean beef and rabbit meat;
• turkey and chicken fillet;
• low-fat fish (perch, cod, navaga, pike, hake, etc.) and seafood (all types of crayfish and shellfish.

From other products of animal origin, you should use:

• quail and chicken eggs;
• fat-free or low-fat milk processing products (hard cheeses, kefir, cottage cheese, etc.).

The fruits allowed for the diet are most often limited:

• unsweetened apples;
• citrus fruits (grapefruit, kiwi, orange).

The list of acceptable vegetables includes:

• all varieties of cabbage;
• celery, sorrel, lettuce, asparagus, spinach;
• carrots, pumpkin, beets, zucchini, bell peppers, radishes;
• tomatoes, onions, cucumbers.

From cereals should be preferred:

• buckwheat, rice, barley, oatmeal.

You can also eat in small quantities:

• champignons, oyster mushrooms;
• whole wheat bread;
• soy and green beans;
• nuts (walnuts, almonds, cashews, etc.).

Throughout all diet options, you can drink:

• fresh water in a volume of at least 1.5 liters per day;
• unsweetened herbal/green tea.

Some types of diets allow the use:

• unsweetened high-quality coffee;
• natural freshly squeezed berry fruit drinks and fruit juices.

Table of allowed products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
beans	6,0	0,1	8,5	57
peas	6,0	0,0	9,0	60
zucchini	0,6	0,3	4,6	24
cabbage	1,8	0,1	4,7	27
cilantro	2,1	0,5	1,9	23
green onion	1,3	0,0	4,6	19
onion red	1,4	0,0	9,1	42
bulb onions	1,4	0,0	10,4	41
carrot	1,3	0,1	6,9	32
cucumbers	0,8	0,1	2,8	15
squash	0,6	0,1	4,3	19
pepper salad	1,3	0,0	5,3	27
parsley	3,7	0,4	7,6	47
radish	1,2	0,1	3,4	19
salad	1,2	0,3	1,3	12
beet	1,5	0,1	8,8	40
celery	0,9	0,1	2,1	12
soy	34,9	17,3	17,3	381
asparagus	1,9	0,1	3,1	20
tomatoes	0,6	0,2	4,2	20
pumpkin	1,3	0,3	7,7	28
dill	2,5	0,5	6,3	38
beans	7,8	0,5	21,5	123
zucchini	1,5	0,2	3,0	16
garlic	6,5	0,5	29,9	143
spinach	2,9	0,3	2,0	22
Fruits
pineapples	0,4	0,2	10,6	49
oranges	0,9	0,2	8,1	36
grapefruit	0,7	0,2	6,5	29
kiwi	1,0	0,6	10,3	48
lemons	0,9	0,1	3,0	16
apples	0,4	0,4	9,8	47
Berries
strawberry	0,8	0,4	7,5	41
strawberry	0,8	0,4	7,5	41
currant	1,0	0,4	7,5	43
blueberry	1,1	0,4	7,6	44
Mushrooms
fresh porcini mushrooms	3,7	1,7	1,1	34
fresh champignons	4,3	1,0	1,0	27
fresh oyster mushrooms	2,5	0,5	6,2	34
Nuts and dried fruits
peanut	26,3	45,2	9,9	551
walnuts	15,2	65,2	7,0	654
cashew	25,7	54,1	13,2	643
almond	18,6	57,7	16,2	645
nuts hazel	13,1	62,6	9,3	653
pistachios	20,0	50,0	7,0	556
hazelnut	16,1	66,9	9,9	704
Cereals and cereals
buckwheat (ground)	12,6	3,3	62,1	313
oat groats	12,3	6,1	59,5	342
pearl barley	9,3	1,1	73,7	320
rice	6,7	0,7	78,9	344
Bakery products
whole grain bread	10,1	2,3	57,1	295
Raw materials and seasonings
soy sauce	3,5	0,0	11,0	58
balsamic vinegar	0,5	0,0	17,0	88
Dairy
skimmed milk	2,0	0,1	4,8	31
kefir 0%	3,0	0,1	3,8	30
fermented baked milk 1%	3,0	1,0	4,2	40
curdled milk 0.1%	3,0	0,1	3,8	30
acidophilus 0.1%	3,0	0,1	3,9	31
natural yoghurt 2%	4,3	2,0	6,2	60
Cheese and cottage cheese
cheese	24,1	29,5	0,3	363
brynza cheese (from cow's milk)	17,9	20,1	0,0	260
cottage cheese 0% (fat-free)	16,5	0,0	1,3	71
cottage cheese 0.1%	16,7	0,1	2,0	76
Meat products
beef	18,9	19,4	0,0	187
veal	19,7	1,2	0,0	90
rabbit	21,0	8,0	0,0	156
lamb	16,2	14,1	0,0	192
Bird
chicken	16,0	14,0	0,0	190
chickens	18,7	7,8	0,4	156
turkey	19,2	0,7	0,0	84
quail	18,2	17,3	0,4	230
Eggs
omelette	9,6	15,4	1,9	184
chicken eggs	12,7	10,9	0,7	157
goose eggs	13,9	13,3	1,4	185
quail eggs	11,9	13,1	0,6	168
Fish and seafood
crab meat	6,0	1,0	10,0	73
shrimps	22,0	1,0	0,0	97
langoustine	20,6	1,5	2,4	112
lobster	18,8	0,9	0,5	90
mussels	9,1	1,5	0,0	50
navaga	16,1	1,0	0,0	73
rapana	16,7	1,1	0,0	77
salmon	21,6	6,0	-	140
zander	19,2	0,7	-	84
cod	17,7	0,7	-	78
hake	16,6	2,2	0,0	86
pike	18,4	0,8	-	82
Oils and fats
olive oil	0,0	99,8	0,0	898
Soft drinks
mineral water	0,0	0,0	0,0	-
black coffee	0,2	0,0	0,3	2
green tea	0,0	0,0	0,0	-
Juices and compotes
Orange juice	0,9	0,2	8,1	36
grapefruit juice	0,9	0,2	6,5	30
Apple juice	0,4	0,4	9,8	42

Wholly or partially restricted products

The first thing that should not be consumed while observing any of the options for a protein diet in any case is sugar in all its forms and variants, since it is he who contains the very simple carbohydrates that are completely prohibited under this method weight loss.

The following foods contain the highest percentage of sugar:

• various sweets (cookies, jams, cakes, preserves, cakes, pies, sweets, honey);
• factory sweet soft drinks (nectars, soda, juices);
• fast food (muesli, cereals, cereals, noodles);
• various sauces (mayonnaise, ketchups);
• semi-finished products;
• factory ice cream;
• fruits and berries rich in fructose (grapes, apricots, bananas, watermelon);
• canned fruits and dried fruits;
• bakery products;
• alcohol (beer, wine, liquor).

In addition, while following a protein diet, you need to abandon:

• any food from fast food;
• fatty meat and fish;
• butter and fats;
• high-fat dairy products;
• canned food;
• pickles and smoked meats;
• pasta;
• salt and spices (in extreme cases, limit their consumption to a minimum).

Table of prohibited products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Fruits
apricots	0,9	0,1	10,8	41
watermelon	0,6	0,1	5,8	25
bananas	1,5	0,2	21,8	95
melon	0,6	0,3	7,4	33
figs	0,7	0,2	13,7	49
persimmon	0,5	0,3	15,3	66
Berries
grape	0,6	0,2	16,8	65
Nuts and dried fruits
raisin	2,9	0,6	66,0	264
dried apricots	5,0	0,4	50,6	213
dates	2,5	0,5	69,2	274
prunes	2,3	0,7	57,5	231
Snacks
potato chips	5,5	30,0	53,0	520
caramel popcorn	5,3	8,7	76,1	401
cheese popcorn	5,8	30,8	50,1	506
Flour and pasta
wheat flour	9,2	1,2	74,9	342
pasta	10,4	1,1	69,7	337
noodles	12,0	3,7	60,1	322
ravioli	15,5	8,0	29,7	245
spaghetti	10,4	1,1	71,5	344
paste	10,0	1,1	71,5	344
pancakes	6,1	12,3	26,0	233
vareniki	7,6	2,3	18,7	155
pancakes	6,3	7,3	51,4	294
dumplings	11,9	12,4	29,0	275
Bakery products
long loaf	7,5	2,9	50,9	264
buns	7,2	6,2	51,0	317
pita	8,1	0,7	57,1	274
donuts	5,8	3,9	41,9	215
bread	7,5	2,1	46,4	227
Confectionery
jam	0,3	0,2	63,0	263
jam	0,3	0,1	56,0	238
marshmallow	0,8	0,0	78,5	304
candies	4,3	19,8	67,5	453
lukma	2,0	2,1	75,6	380
paste	0,5	0,0	80,8	310
cookie	7,5	11,8	74,9	417
cake	3,8	22,6	47,0	397
jam	0,4	0,2	58,6	233
halva	11,6	29,7	54,0	523
Ice cream
ice cream	3,7	6,9	22,1	189
Cakes
cake	4,4	23,4	45,2	407
Chocolate
chocolate	5,4	35,3	56,5	544
Raw materials and seasonings
seasonings	7,0	1,9	26,0	149
ketchup	1,8	1,0	22,2	93
mayonnaise	2,4	67,0	3,9	627
honey	0,8	0,0	81,5	329
syrup	0,0	0,3	78,3	296
sugar	0,0	0,0	99,7	398
salt	0,0	0,0	0,0	-
tomato paste	5,6	1,5	16,7	92
Dairy
milk 4.5%	3,1	4,5	4,7	72
condensed milk	7,2	8,5	56,0	320
milk powder 25%	24,2	25,0	39,0	478
kefir 3.2%	2,8	3,2	4,1	56
cream 35% (fatty)	2,5	35,0	3,0	337
sour cream 40% (fatty)	2,4	40,0	2,6	381
fermented baked milk 6%	5,0	6,0	4,1	84
fruit yoghurt 3.2%	5,0	3,2	8,5	85
Cheese and cottage cheese
cottage cheese 18% (fatty)	14,0	18,0	2,8	232
cottage cheese 9% (bold)	16,7	9,0	2,0	159
Meat products
fried pork	11,4	49,3	0,0	489
salo	2,4	89,0	0,0	797
fried beef	32,7	28,1	0,0	384
lamb roast	20,0	24,0	0,0	320
bacon	23,0	45,0	0,0	500
beef stew	14,1	17,4	0,0	214
pork stew	13,0	35,0	0,0	367
pork cutlets	13,6	45,7	8,8	466
lamb cutlets	13,6	14,8	12,9	240
pork meatballs	7,0	10,0	12,0	172
Sausages
w/smoked sausage	28,2	27,5	0,0	360
smoked sausage	16,2	44,6	0,0	466
sausage with/dried	24,1	38,3	1,0	455
sausage with/smoked	9,9	63,2	0,3	608
skewers	10,0	33,0	0,0	337
Bird
smoked chicken wings	29,9	19,5	0,0	290
smoked chicken thighs	10,0	20,0	0,0	220
roasted turkey	28,0	6,0	-	165
smoked duck	19,0	28,4	0,0	337
roast duck	22,6	19,5	0,0	266
Fish and seafood
fried fish	19,5	11,7	6,2	206
dried fish	17,5	4,6	0,0	139
smoked fish	26,8	9,9	0,0	196
salted fish	19,2	2,0	0,0	190
Oils and fats
butter	0,5	82,5	0,8	748
cacao butter	0,0	99,9	0,0	899
chocolate butter	1,5	62,0	18,6	642
animal fat	0,0	99,7	0,0	897
Alcoholic drinks
brandy	0,0	0,0	0,5	225
whiskey	0,0	0,0	0,4	235
vodka	0,0	0,0	0,1	235
cognac	0,0	0,0	0,1	239
liquor	0,3	1,1	17,2	242
beer	0,3	0,0	4,6	42
rum	0,0	0,0	0,0	220
tequila	1,4	0,3	24,0	231
champagne	0,2	0,0	5,0	88
Soft drinks
soda water	0,0	0,0	0,0	-
cola	0,0	0,0	10,4	42
lemonade	0,0	0,0	6,4	26
mirinda	0,0	0,0	7,5	31
pepsi	0,0	0,0	8,7	38
sprite	0,1	0,0	7,0	29
fanta	0,0	0,0	11,7	48
energy drink	0,0	0,0	11,3	45
Juices and compotes
cherry nectar	0,1	0,0	12,0	50
pear nectar	0,1	0,1	8,8	37
nectarine nectar	0,1	0,0	12,8	53
peach nectar	0,2	0,0	9,0	38
apple nectar	0,1	0,0	10,0	41

* data are per 100 g of product

Protein Diet Menu (Meal Schedule)

Protein diet for 3 days

3 day protein diet menu fast weight loss does not differ in variety and may consist of one or more meat products. As a rule, any of the selected high-protein diets is completely salt-free, quite strict and does not allow the use of any additional products other than water (minimum 1.5 liters per 24 hours) and herbal / green tea.

The daily diet of such diets is limited to 5-6 meals per day of 100 grams (500-600 grams in total) of one selected lean meat (for example, chicken fillet). You can also alternate similar portions of different meat dishes according to meals or diet days (for example, eat only chicken on the first day, beef on the second, and turkey on the third).

Protein diet for 5 days

A fast five-day protein diet is based on the principle of daily alternate eating of several protein foods (200 grams at a time) and permitted fruits. The main rule of such a protein-fruit menu for weight loss is the use of high-protein foods and fruits every 2.5 hours (for example, protein for the first breakfast, fruit for the second breakfast, protein for lunch, etc.).

One day of the protein-fruit diet looks something like this:

Protein diet for 7 days

A small amount of complex carbohydrates, represented by various vegetables that are acceptable for the diet, is already being introduced into the seven-day dietary menu of the protein diet. The diet involves at least 5 meals a day, which are recommended to be completed 3-4 hours before bedtime.

One day menu 7 daily diet can be composed like this:

Protein diet for 10-14 days

The protein menu for 10-14 days should be further diversified with legumes, cereals, nuts and other permitted products, while observing 5-6 meals a day.

You can make a daily menu of such diets from various dishes, adhering to approximately the same calorie content, as well as the composition of proteins and complex carbohydrates.

Protein diet for 4 weeks

The menu of each day of a 4-week high-protein diet for a month is formed according to the same principle of maintaining a kind of balance between the use of protein and carbohydrate foods, of course, a significant shift towards proteins. The menu of a 10-14-day protein diet should be taken as the basis of the daily diet, trying to diversify it with all acceptable foods, which also need to be eaten 5-6 times during daylight hours.

Important! Throughout any kind of protein diet, you need to drink 1.5-2 liters of fresh water daily.

An example of a protein diet menu

Below is a detailed version of the 10-day protein diet menu, based on which you can make longer high-protein diet meals.

First day

Second day

The third day

Fourth day

Fifth day

Sixth day

Seventh day

eighth day

Ninth day

tenth day

Protein Diet Recipes

Below are some popular diet recipes with photos that can be prepared both with a protein diet and in Everyday life. In the case of using such recipes for protein dishes for a diet, you can not add salt to them and other not recommended spices.

Required Ingredients:

• chicken or turkey fillet - 400 g;
• chicken egg - 2 pcs.;
• spinach - 300-400 g;
• low-fat milk - 150 ml;
• bay leaf - 1-2 pcs.;
• parsley - one branch;

Boil the poultry fillet in a saucepan with 2-2.5 liters of clean water with peppercorns and bay leaves until tender, then remove it and cut into small cubes. Separately, boil chicken eggs and chop one and a half of them in random order. Coarsely chop the spinach and boil it in the meat broth until softened. Put the broth, milk, eggs, poultry fillet into the blender bowl and beat everything until a homogeneous consistency. Serve the creamy soup garnished with the remaining egg half and a sprig of parsley.

Required Ingredients:

• fillet of low-fat white fish - 400 g;
• red onion - 1 pc.;
• cauliflower - 400 g;
• natural yogurt - 2 tbsp. l.;
• lemon juice - 1 tbsp. l.;
• salt / spices - a necessary minimum.

Disassemble and clean the cauliflower, then cut it into small pieces. Coarsely chop the fish meat and onion into thin half rings. Place all the ingredients in a saucepan, fill with the required volume of water, and cook until the fish is ready. At the end of cooking, add natural yogurt, lemon juice and spices to the dish.

Required Ingredients:

• chicken egg - 3 pcs.;
• chicken fillet - 200 g;
• cucumber - 1 pc.;
• Chinese cabbage - 400 g;
• natural yogurt - 100 g;
• mustard powder - 1 tbsp. l.;
• salt / spices - a necessary minimum.

Boil the chicken fillet and eggs, then cut them into equal cubes. Also cut the cucumber. Finely chop the cabbage. Thoroughly mix all the ingredients, pre-filling them with a mixture of mustard powder, yogurt and other seasonings.

Required Ingredients:

• granular low-fat cottage cheese - 100 g;
• egg white - 3 pcs.;
• green onion - 3 stalks;
• dill - several branches;
• salt / spices - a necessary minimum.

To prepare a dietary protein omelette, it is necessary to beat the proteins separately in a blender until a fluffy foam forms, and the cottage cheese with dill until smooth. After that, you should carefully introduce the whipped cottage cheese into the protein mixture and put everything in a silicone mold. Sprinkle finely chopped onions on top and bake in the oven.

Required Ingredients:

• chicken fillet - 800 g;
• purified water - 100 ml;
• low-fat kefir - 100 ml;
• onion - 1 pc.;
• salt / spices - a necessary minimum.

Rinse the chicken fillet, cut into small strips and season with spices if desired. Mix water with kefir, fill the poultry fillet with them and refrigerate for 30 minutes. After this time, simmer the meat on both sides in a frying pan without oil.

Required Ingredients:

• lean veal - 400 g;
• olive oil - 1 tsp;
• salt / spices - a necessary minimum.

Rinse the veal, remove the membranes and cut across the grain into steak pieces about 2 cm thick. Rub each piece of meat with a mixture of olive oil and seasonings and let them marinate for 60 minutes. In a dry frying pan, fry the steaks on both sides for 2 minutes. Wrap each steak in foil and place in the oven for about 40 minutes.

Getting out of the protein diet

Due to the fact that the protein diet, especially when it is kept for a long time, "accustoms" the human body to the intake of predominantly protein products, after its completion, one should not immediately switch to the previously familiar diet. It is necessary to gradually introduce carbohydrate dishes into your menu, and even more so products containing sugar, starting with eating more vegetables, cereals and other permitted foods and ending with pasta and bakery products. It should be remembered that the process of leaving the protein diet should take twice as long as the diet itself, or at least correspond to it.

Contraindications for a protein diet

All types of protein diet for weight loss are not recommended for:

During pregnancy and lactation

Despite the fact that some sites advertise a protein diet specially designed to comply with and, it is not recommended to adhere to such a diet for lactating and pregnant women due to an insufficiently balanced menu that can negatively affect the fetus, baby and mother's body.

Pros and cons of a protein diet

pros

Minuses

All options for the protein menu give tangible weight loss results. Most often, indicators of reduced weight remain at the achieved level for a long time. Any kind of high-protein diet is not accompanied by a feeling of hunger. With concomitant physical activity, weight loss affects only fat mass body. In most cases, the skin does not suffer from a sharp weight loss in terms of the appearance of stretch marks. High protein diets are ideal for athletes.

Protein diets cannot be followed by people with various of the health problems described above. Due to the restriction of carbohydrate food, a decrease in working capacity is observed. Due to the lower intake of fats, disorders of the nervous system can be noted. The use of high-protein meals for a long time increases the risk and may be accompanied by jumps, impaired functionality of the gastrointestinal tract and kidneys. During the observance of long-term protein diets, a large loss of calcium occurs. An abundance of protein foods can lead to the formation of unpleasant. The lack of some, trace elements and can lead to dry skin, brittle nails and dull hair (additional intake of vitamin and mineral supplements is ineffective due to the restriction of fats that promote the absorption of these substances). The cost of some high-protein foods (such as seafood) is quite significant.

Results and reviews of the protein diet for weight loss

Quite fast weight loss results, as well as the apparent simplicity and nutritional value of a high-protein diet, often attract the attention of many people who want to part with extra pounds without a feeling of hunger and special hardships, and as practice shows, it is not unreasonable. Indeed, the reviews of those who have lost weight on a protein diet are overwhelmingly positive both in relation to fast nutritious diets for 3-5 days, and in terms of longer and less rigid dietary regimens. In this regard, the choice of protein dietary nutrition is quite balanced and rational, as evidenced by the video below.

However, one should not expect an incredible effect in terms of weight loss from a high-protein menu, which is sometimes unreasonably distributed by some forums and diet sites. For example, quite often a protein diet for 10 days is advertised on the network, reviews and results of which promise weight loss by 10 kilograms, which is only partly true. As mentioned earlier, only people with an excessive excess of the weight norm can achieve such a result, while for the rest it will be more modest. According to most reviews, the average daily weight of strict varieties of protein diets is 600-800 grams, and if you follow their longer-term options, you can lose 3-4 kilograms per week.

Below are some real reviews and results with photos before and after following various diet options by duration.

• «… I've been on the seven-day protein diet twice. The first time she saved me from 5 kilograms, and the second time I became 4 kilos lighter. Basically, I like the meat diet. I don’t feel hungry at all, and because of the addition of fruits and vegetables to the menu, food doesn’t get boring. But without playing sports, I would hardly have achieved such a result. After all, meat products are quite heavy for digestion and assimilation, and therefore it will not be possible to completely do without training ”;
• “... Before enrolling in the university, I lived with my grandmother, who constantly feeds me fatty foods. Thus, with a height of 165 cm, I began to weigh 87 kg. Even at school, my weight was an occasion for jokes and even bullying by classmates, in connection with which, before studying at the university, I decided to lose weight thoroughly, especially since the incentive for this was huge. I immediately went on a 30-day protein diet option and even reduced his menu a little. At first it was quite difficult and there were even several breakdowns, but in the end I still lost as much as 14 kg in a month. I decided not to stop there, and at the moment I weigh 60 kg. I am very glad that I decided to take such a step and gave my body normal forms »;
• «… This diet attracted me with its harmlessness and satiety. I observed it for the first time several years ago, and then I managed to completely put my body in order. After that, the weight stayed at the same level for a long time and did not return. However, I soon became pregnant and completely forgot about any diets. During pregnancy, I recovered very significantly and as soon as I stopped breastfeeding my baby, I again turned to a protein diet. I was able to withstand not the most severe option for three weeks, during which I lost 10 kilos. Today I have returned to my usual diet, refusing only sweets, fried and starchy foods. While the weight is holding, which I am immensely glad»;
• «… I tried this diet six months ago and brag about my results so far. The most important thing for me as a man is that with such a diet, you can eat meat almost without restrictions and mix all such products in a row - poultry, meat, fish, etc. A great-tasting assortment of these foodstuffs not only satiated me completely, but also, it seems to me, supplied my body with all the substances it needed. In two weeks I lost 8 kilograms, and active classes sports even helped to identify the relief of muscles»;
• «… I sit on a protein diet regularly, but I can’t call it too easy. Indeed, the feeling of hunger does not accompany you, but the monotonous meat food bothers you very quickly, and you always want sweets. That is why I use fast diets for 3-5 days. If at this time to appease your desires for sweets, you can lose weight very well. Over the past 5 days of the diet, for example, I lost 4 kilograms and the previous weight has not returned for a very long time. It is especially productive to lose weight in this way if you play sports at the same time. In this case, the result will be faster and more noticeable.».

Diet price

When using familiar food products for cooking (beef, cottage cheese, chicken, vegetables, turkey, fruits, fish, eggs, etc.), one day of fast varieties of protein diets for 3-5 days will cost about 100 rubles, and one day compliance with longer options for high-protein nutrition - approximately 150 rubles.

In the case of eating seafood and other expensive food ingredients, the cost of the diet naturally increases.

Protein diet for 5 days is one of the most effective and popular among people who want to lose weight. excess weight. It allows you to lose at least 5 kilograms - it depends on the initial weight of the person losing weight.

What are the features of the diet

As the main component of the diet are those foods that are rich in protein. The diet in this case is very strict, almost completely excludes fats and carbohydrates.

Nutrition according to this program is extremely effective, does not provide for a feeling of hunger, only energy-intensive food is chosen, but an important condition is a ban on diluting proteins with any other microelements.

So, protein foods are allowed to cook in different ways.

Such nutrition is suitable for people leading an inactive lifestyle who want to restore their slim figure after overeating during the holidays.

What are the principles of nutrition and the main menu

The presented weight loss program is focused on the exclusion from the diet of foods containing carbohydrates. The following products are allowed to be used:

• seafood;
• fish;
• lean meats;
• canned food that does not contain oil in its composition;
• boiled eggs;
• low-fat dairy products.

Dishes should only be steamed, foods may be boiled, grilled, baked, but without the use of oils. The inclusion of any other ingredients is strictly prohibited in order to obtain maximum efficiency from this method of nutrition.

The following products are under the strictest ban on a protein diet:

• lard, pork;
• fats of these types: beef, butter, pork;
• smoked meat;
• canned meat;
• meat products such as sausages, sausages, sausages;
• fatty fish;
• dairy products with high fat content;
• cheeses;
• any sweets;
• baking, baking;
• fruits, juices of increased sweetness;
• bakery products;
• potato;
• drinks containing alcohol;
• mayonnaise, all kinds of sauces;
• vinegar;
• too much vegetable oil.

The principles of nutrition are based on the following positions:

1. In the morning, immediately after waking up, one glass of clean water is drunk, bran is used in the amount of 2 tbsp. l. - such an action will not allow the development of intestinal disorders.
2. Meals must be fractional and portioned. Portions of a person who is losing weight should be small, but meals should be frequent. This is how you get around the feeling of hunger.
3. A complete taboo on drinks containing alcohol, as well as carbonated drinks.
4. Last meal no later than three hours before going to bed.
5. Sleep should last at least 8 hours - it is necessary for a good rest of the body.
6. The daily norm of a liquid, consisting of pure water, green tea, fruit drinks without gas, herbal decoctions, must be 2 liters per day or more.
7. Mandatory good and positive mood, representation of obtaining the desired result.

Main contraindications

The main contraindications of a protein diet designed for 5 days, experts include:

1. pregnant women.
2. Women breastfeeding babies.
3. People for whom the nature of the violation in the functioning of the liver, kidneys.
4. Persons suffering from diseases of the joints.
5. With arrhythmias.
6. Elderly people.

In order for such a weight loss program to have a result and at the same time not harm your health, you should seek the advice of an experienced nutritionist before choosing it, undergo an appropriate examination for the presence of certain diseases of the internal organs.

In order to make the diet somewhat sparing, it allows you to introduce some foods that contain carbohydrates and fats into it. Nutritionists note that if desired, the weight loss program can be extended for an additional few days.

Detailed diet menu for 5 days

The menu of a person adhering to this weight loss program is as follows:

1. Breakfast number 1. Includes boiled eggs (2 pieces), tea with honey, bread (2 pieces).
2. Breakfast number 2. Consists of low-fat cottage cheese (100 grams), banana (0.5 pieces), fresh berries (one handful).
3. Dinner. Steamed broccoli (200 grams), trout (150 grams), one cup of coffee without added sugar are prepared here.
4. Dinner number 1. The first dinner is low-fat kefir in the amount of one glass, oatmeal (2 tablespoons) on water with the addition of honey.
5. Dinner number 2. For the second dinner, chicken breast (100 grams), low-fat yogurt (1 cup) is perfect.

The above diet will enable a person who dreams of losing hated kilograms to get the desired result and at the same time not cause any harm to their health. You can stick to a protein-based diet as accurately as possible for no longer than five days. After the specified time, it is recommended to take a break, returning to your usual diet (however, it is possible to exclude simple carbohydrates as much as possible). After a while, you can again repeat the course of the five-day diet.

Conclusion

It is important to understand that while following absolutely any diet, you should also be responsible for the process of getting out of it. No need to overeat on the very first day, pamper yourself with various sweets, buns and cakes, as well as fatty salads and all kinds of heavy meals. Little by little it is necessary to introduce useful and not too high-calorie foods. As for carbohydrates, then, of course, preference should be given to a complex group.

Protein diet Anna

protein diet rating

Diet Efficiency

Safety

Variety of products

We lose weight by 4-6 kg in 1 week

We lose weight by 7-10 kg in 8-14 days

Total: Good effective diet, allows you to lose weight by 3-5 kg ​​per week. Pros: productive and non-hungry. Cons: imbalance, a lot of protein food puts a strain on the liver, there are contraindications.

3.7 Good diet to try

protein diet User rating User rating : 2.9 (42 votes)

To get rid of excess ballast and maintain a figure in a normal state, it is necessary to consume amino acids. It is a strong protein structure that looks like a long chain. During digestion, this chain is split into single amino acids, which are actively absorbed by the blood.

Digestion of food is a long and stressful process, during which protein helps to satisfy hunger and strengthens muscles, and ensures metabolic processes. Therefore, a protein diet is often used for weight loss.

Ideal for a protein diet can be dishes from dietary turkey and chicken, veal and rabbit meat, sea fish, the meat of which is white, tuna, pink salmon, salmon. Do not forget about low-fat cheese, skim milk and yogurt, egg whites. Although the body is fed with protein foods, it lacks carbohydrates. Therefore, he begins to starve and devastate hidden carbohydrate reserves, regularly removing water. But for the synthesis of glucose, protein reserves in the muscles are destroyed, after which fat in the subcutaneous tissue begins to break down and is also excreted. The increased content of proteins in a protein diet can compensate for the consumption of proteins in the muscles. Therefore, a week on a protein diet will allow get rid of excess - 3-5 kg weight.

The protein diet menu is more suitable for meat-eaters with an active lifestyle: men, athletes and bodybuilders (at the so-called stage), to a lesser extent - women. This technique is parallel to exercise increases (maintains) muscle mass and breaks down fat with the assistance of a minimum amount of carbohydrates. The diet can be used by pregnant women and women who have given birth big weight and obese people.

• Sweet tooth, since cravings for sweets will reduce all efforts to zero, the weight will return and increase.
• People in age.
• Very obese people and with the presence of diseases of the digestive system: chronic pancreatitis, colitis, dysbacteriosis, irritable bowel syndrome, as well as impaired renal function.
• With hypertension, increased tone of blood vessels (high blood pressure), as meat amines contribute to this.
• In the presence of gout, since it develops from a high content of purine bases and nucleic acids in meat, which is more common in old people.

How to choose meat for a protein diet

When choosing industrial meat products and semi-finished products, smoked meats, you should pay attention to their chemical composition and separate delicious from useful products. There is more fat in any sausage than in meat. It is simply not visible in boiled sausages and sausages, which contain up to 30% fat. And in lean meats - it is only 10%.

Smoked meat products taste savory, tender, tasty and fragrant, but they are all toxic and not suitable for a diet. Most lovers of a meat diet prepare sandwiches for themselves, the calorie content of which is about 400 kcal. . If you can’t do without sausages, then you need to use them with a side dish of vegetables to neutralize toxic substances, and not with bread. This is also a feature of the protein diet. Since ancient times, people ate meat cooked on a fire, and ate vegetables, roots and herbs just to neutralize protein breakdown products and remove them from the body.

Nutrition Features

There are several options for a protein diet, some of them provide for 3 meals a day, others for fractional and multiple meals. With fractional nutrition, 2-3 hour periods are set between meals. Portions should be small and foods high in protein. Dishes are prepared from lean meat and fish, seafood, cottage cheese and tofu cheese, eggs (preferably without yolk) and dairy products. It is allowed to consume a small percentage of foods with complex (slow) carbohydrates: vegetables and fruits, various cereals, legumes and whole grain pasta.

The role of the protein

Protein, also known as protein, is one of the 3 main components that the body needs to exist. It is involved in all life processes. Proteins are of 2 types: vegetable and animal. Animal protein is more valuable. It contains essential elements and is absorbed by the body by 92% -98%. Vegetable protein contains only protein and is digested by 60% -80%, but it does not contain dangerous fats of animal origin.

For people on a diet, it is very important to correctly compose their diet so that it is balanced. A diet consisting of 60% animal and 40% vegetable proteins will be optimal.

The main functions of the protein:

• Building: protein is a building material for body cells;
• Hormonal: responsible for the synthesis of hormones;
• Catalytic: accelerates the course of chemical reactions taking place in the body;
• Motor: is the body's energy source;
• Transport: ensures the delivery of nutrients to all systems;
• Protective: improves immunity, fights infections.

Basic rules of protein diets

• To avoid dehydration, drink ordinary water or non-carbonated mineral water in 20-30 minutes, 1-2 liters of water per day.
• The total number of calories should be at least 1200 to maintain the health of the body.
• It is necessary to adhere to the same rhythm of nutrition, at the same time, without allowing relaxation or retreat.
• Dinner should be before 18 hours or 4 hours before bedtime.
• It is advisable to eat 3-5 times a day, in small portions, eat slowly, without haste.
• Do not neglect physical activity to maintain muscle mass and eliminate fat.
• It is better to follow a diet on vacation or on vacation
• Take vitamins and multivitamin complexes with calcium.

Protein and protein bars

Protein can be an excellent source of protein. It is great for those who do not have time to prepare a meal for a full meal: just dilute a few scoops in water or milk (it tastes better in milk, but has more calories) and drink. You can buy it in a sports store or online (for example, in iHerb).

Tera's Whey Protein

Contains 340 g of premium vanilla bourbon flavored protein. 21 g of protein and 110 kcal per 28 g of protein (2 scoops). Delicious, non-GMO, gluten-free. Over 30 reviews and a 5* rating on iHerb. Dilute two scoops in 170-240 ml of water or milk and mix in a shaker bottle or blender.

If you want protein to last for a long time, we recommend a large portion from a well-known manufacturer Optimum Nutrition

Editor's Choice "Eat and Lose Weight"

100% Whey Protein Optimum Nutrition, 2.27 kg

Number 1 and number 3 in the category of whey and protein blends. 100% whey protein. 24 g of protein and 120 kcal per scoop of 30 gr. Over 8000 reviews and rating 4.6/5* on iHerb. Ideal for making cocktails. 74 servings per pack 2.27 kg - enough for months. On iHerb it costs 30-40 percent than in the store, even taking into account the cost of delivery. We recommend Double Chocolate or Banana Cream. Dilute 1 measuring spoon in 170-240 ml of water or milk, you can simply stir with a spoon - it dissolves perfectly.

Basic metabolism - what is it ?!

Usually the protein diet is kept for 7 days, or 10-14 days. With the complete rejection of carbohydrates, poisoning with ketone bodies can occur - ketosis, since heavy protein products break down into amino acids, digestion is disturbed. Therefore, a certain amount of carbohydrates is consumed, as well as its own resources are expended. The calorie content of the diet for the day is planned, which depends on the weight of the person.

Basal metabolic rate it is necessary to calculate for each individually, since with its help they choose the amount of food to ensure vigor and spend body fat.

400-800 kcal/day are added to the basal metabolic rate with systematic training, 200-300 kcal/day with a passive lifestyle.

Personal basal metabolism is calculated using the formula:

• Divide your weight (kg) by 0.454.
• We multiply the resulting number by 0.409.
• We multiply the result by 24 and get the basic metabolism (kcal / day), that is, its speed.

The average value gives basal metabolic formula:

Women = 0.9 x mass (kg) x 24

Men = 1.0 x mass (kg) x 24

Calculate daily energy consumption for basal metabolism, taking into account weight, height and age according to Harris-Benedict formula:

For men: 66 + (13.7 weight) + (5 height/cm) – (6.8 age);

Women: 655 + (9,6 weight) + (1.8 height / cm) - (4.7 age).

What drinks can you drink

If a protein diet is followed for a week, 10 days or 2 weeks, in addition to tea, coffee without sugar, you need to drink liquids: non-carbonated mineral, ordinary filtered water, herbal infusions, herbal teas, sour and sweet and sour juices, for example, tomato, apple, from celery.

Excluded alcoholic beverages, beer, sweet juices, such as banana or grape. During the diet, the load on the kidneys, liver and stomach increases and the body's resistance decreases. Therefore, alcohol can block the production of pepsin, a food enzyme involved in the breakdown of animal protein, slow down weight loss and cause indigestion. A high protein diet is not suitable for people with liver disease. In this case, it is better to stick to.

Allowed foods for a protein diet

• Lean meats: beef and lamb, lamb and chicken, turkey, goose and duck (no fat).
• Fish and seafood.
• Offal, including beef liver, tongue, kidney, chicken giblets, turkey, duck and goose: liver, navels and hearts.
• Vegetables, including cucumbers, tomatoes and cabbage, herbs, bell peppers, zucchini and eggplant.
• Low-fat dairy products, including yogurt, kefir, milk and cottage cheese, combined with unsweetened fruits.
• Cheeses of firm and soft grades.
• Egg white (boiled or baked).
• Vegetable oil (in small doses - 4 tablespoons / day), preferably olive.
• Dried fruits, sour and sweet and sour fruits and berries.
• Cereals, as an additive in soups (whole grains).
• The diet allows the use of cereals (rice, buckwheat, oatmeal) - 4-6 tbsp. per day, but they can only be eaten until 2 p.m.

Table of allowed products

When compiling a diet, choose foods rich in protein and at the same time with the lowest content of fats and carbohydrates.

Product	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Dairy
Yoghurt 1.5%	4,3	1,5	8,4	65
Kefir 0%	2,8	0	3,8	29
Raw goat milk	3,1	4,2	4,7	71
Skimmed milk	2,1	0,1	4,5	30
Curdled milk 3.2%	2,9	3,2	4,0	57
Ryazhenka 2.5%	2,9	2,5	4,1	53
Low-fat cottage cheese	18,2	0,6	1,8	89
Meat
Mutton	16,2	15,3	0	201
Beef	18,7	12,6	0	191
horsemeat	20,3	7,1	0	149
Rabbit	20,6	12,8	0	197
Veal	19,9	1,1	0	91
Turkey	21,1	12,3	0,6	192
Chicken	20,4	8,6	0,8	161
chickens	18,5	7,9	0,5	159
Vegetables and greens
eggplant	0,6	0,1	7,5	22
beans	6,1	0,1	8,1	59
Green peas	5,4	0,2	13,6	75
Zucchini	0,8	0,3	5,9	30
White cabbage	1,9	0	5,7	31
red cabbage	1,9	0	6,3	34
Cauliflower	2,7	0	5,2	30
Green onion (feather)	1,4	0	4,2	21
Leek	3,2	0	7,1	38
Bulb onions	1,6	0	9,3	41
Carrot	1,3	0,1	6,3	29
cucumbers	0,7	0	3,1	15
Sweet pepper	1,2	0	4,8	24
Parsley (greens)	3,8	0	8	45
Radish	1,5	0	4,2	22
Salad	1,6	0	2,1	15
Beet	1,7	0	10,5	46
tomatoes	0,7	0	4,1	19
Garlic	6,6	0	21,1	103
Spinach	2,5	0	2,6	22
Sorrel	1,6	0	5,5	29
Nuts and dried fruits
Peanut	26,2	45,3	9,9	555
Walnut	13,5	61,5	10,6	662
Raisin kishmish	2,5	0	71,4	285
Cashew	25,8	54,3	13,3	647
Dried apricots	5,7	0	65,3	270
Almond	18,3	57,9	13,4	643
sunflower seed	20,9	52,5	5,4	582
Dried apricots	5,3	0	67,9	279
Dates	2,5	0,4	69,6	277
pistachios	20	50,5	7,3	555
Prunes	2,7	0	65,3	262
Dried apples	3,1	0	68,3	275
Fish and seafood
Pink salmon	21,2	7,1	0	151
Squid	18,2	0,2	0	77
Flounder	16	2,5	0	86
carp	17,5	1,6	0	84
Carp	16	3,5	0	95
Rudd	18,5	3,1	0	106
Shrimp	18	0,9	0	85
Icy	15,6	1,3	0	76
Bream	17,2	4,2	0	109
Pollock	15,7	0,6	0	67
sea ​​bass	17,4	5,5	0	123
river perch	18,3	0,7	0	80
Octopus	18,5	0	0	74
Roach	18,5	0,4	0	108
crayfish	20,3	1,2	1,1	96
herring	17,1	5,8	0	124
catfish	16,7	8,4	0	141
Zander	19	0,7	0	81
Cod	17,7	0,5	0	76
Tuna	21,7	1,3	0	95
Trout	19,6	2,1	0	99
Hake	16,4	2,3	0	84
Pike	18,2	0,8	0	83
Fruits and berries
apricots	0,7	0	10,1	44
A pineapple	0,3	0	11,9	49
Orange	0,8	0	8,6	38
Cherry	0,9	0	11,1	46
Grapefruit	0,8	0	7,5	37
Pear	0,5	0	10,6	41
Blueberry	1,1	0	7,4	35
Melon	0,8	0,3	7,3	34
figs	0,9	0	13,7	57
Kiwi	1	0,7	9,7	46
Strawberry	0,6	0,4	7	30
Raspberries	0,7	0	9,2	43
Mandarin	0,9	0	8,8	39
Peaches	0,9	0	10,1	42
Plum	0,8	0	9,7	41
Blueberry	1,2	0	8,8	41
Apples	0,5	0	11,4	48
Eggs
Chicken egg	12,7	11,1	0,6	153
quail egg	11,9	13,3	0,8	170
ostrich egg	12,4	11,5	0,8	118
duck egg	13,5	14,1	0,2	176

Prohibited foods for a protein diet

• Pork, lard, fats: beef, pork, butter.
• Smoked and canned meat, meat products: sausage (boiled and fatty smoked), sausages and sausages.
• Oily fish, including halibut.
• Fatty dairy products and cheeses.
• Sweets, pastries, cakes and pastries, sweets, sugar, chocolate.
• Sweet fruits and juices.
• Potatoes, bread, rolls.
• Mayonnaise, vinegar, a large amount of sauce with salt, a lot of vegetable oil.
• Alcohol

First courses should also be prepared without potatoes, for example: fish soup, okroshka, vegetable soup. From the main courses you can cook, for example, vegetables with trout, vegetables with shrimp on skewers, fish: grilled, in the form of steam cutlets, baked with cheese. For bird lovers, baked duck or chicken with apples, grilled or stewed fillet with cranberry juice is suitable. Gourmets can treat themselves to baked and garlic beef, lamb stew with prunes or beef with eggplant.

Rules for the preparation and use of protein foods

In order to make diet food tasty, it is not at all necessary to use ready-made sauces, salt, and flavorings.

• Salads. For dressing, it is not necessary to use ready-made sauces. Replace mayonnaise with lemon juice or soy sauce. For dressing, you can use kefir or natural yogurt.
• Vegetables. When preparing vegetable stews, add spices. A little ground ginger, curry or oregano. Use spices in small quantities - the spice should emphasize the taste of vegetables, and not replace it.
• Meat. Boiled and boiled meat has a rather specific taste. When cooking, add spices, bay leaf, sweet peas, garlic. When baking, coat it with mustard and honey.
• Fruits, berries. The main rule here is thorough washing. Fruit should be eaten raw.
• Beverages. The choice of drinks that do not interfere with losing weight is huge. Freshly squeezed juices, fruit drinks, compotes, tea and coffee. Do not add sugar to them and do not buy ready-made!

Protein diet menu

Menu for 5 days

The main principle of the diet for 5 days is the complete rejection of carbohydrates and fats. Choose foods with the highest protein content. Divide the meal into 6 times, the last 3 hours before bedtime. Make the menu like this:

Menu for the week (7 days)

Make up your diet in such a way that its daily calorie content does not exceed 1000 kcal. Divide them into 5 meals so that the last one is 3-4 hours before bedtime. For a week you can throw off 5-7 kg.

Day	meal	Menu for the day
1 day	Breakfast	Omelet from 3 proteins 1 cup kefir (low fat) tea or coffee without sugar
	Late breakfast
	Dinner	100 gr. boiled chicken with spices and herbs
	afternoon tea	1 apple or orange
	Dinner	100-150 gr. baked fish with herbs and spices. 1 cup fat-free kefir
2 day	Breakfast	2 hard-boiled eggs 1 tomato 1 whole grain bread
	Late breakfast	1 cup kefir or yogurt (no additives)
	Dinner	100 gr. steamed meat, tomato and pepper salad - 100 gr.
	afternoon tea	1 apple or orange
	Dinner	100 gr. canned fish (you can tuna or sardinella), 100-150 gr. salad of fresh cabbage and cucumber, 1 glass of kefir (fat content up to 5%)
3 day	Breakfast	Oatmeal with a handful of nuts or dried fruits. Tea or coffee
	Late breakfast	Whole grain bread and low fat cheese sandwich
	Dinner	100 gr chicken breast, 1/3 cup brown rice tomato and pepper salad - 100-150 gr.
	afternoon tea
	Dinner	100 gr. steamed fish, 1 cup boiled beans 1 cup kefir or yogurt
Day 4	Breakfast	150 gr fat-free cottage cheese, Green tea
	Late breakfast
	Dinner	Chicken broth with vegetables and chicken breast. 1 whole grain bread
	afternoon tea	1 apple or orange
	Dinner	Oven-baked fish or meat. Salad of fresh vegetables - cabbage, tomatoes and red pepper.
Day 5	Breakfast	Salad of tomatoes and lettuce seasoned with lemon juice
	Late breakfast	1 cup kefir or yogurt (no additives)
	Dinner	Broccoli cream soup with chicken breast pieces. 1 whole grain bread
	afternoon tea	5 pieces. any dried fruit
	Dinner	Cabbage and green pea salad. Breast baked with cheese and tomatoes (hard cheese)
Day 6	Breakfast	Omelet from 2 eggs and low-fat ham. Tea or coffee, all without sugar.
	Late breakfast	1 fruit, any, except bananas
	Dinner	100 gr. steamed fish, 1/3 cup boiled rice. 1 tomato
	afternoon tea	1 cup kefir or yogurt (no additives)
	Dinner	Stew from vegetables and meat - no more than 200 gr. Kefir or yogurt
Day 7	Breakfast	150 gr. fat-free cottage cheese with dried apricots, Green tea
	Late breakfast	a handful of nuts - no more than 30 gr.
	Dinner	1/3 cup buckwheat (it is better not to boil it, but pour it with boiling water and leave it overnight) and fish or meat of your choice
	afternoon tea	1 orange
	Dinner	150 g of meat with lemon and herbs baked in the oven. Mix the juice of half a lemon and seasonings for meat, marinate the meat for 1 to 4 hours. After baking in the oven for 25-30 minutes

Menu for 10-14 days

Products on the menu can be safely replaced with equivalent ones from the table of permitted ones, and the proposed dishes can be replaced with similar ones in terms of calorie content and composition. The main thing is to follow the rules: eat fractionally 5-6 times a day, drink at least 2 liters of fluid per day, do not eat prohibited foods.

The list of allowed products is so diverse that to develop for yourself detailed menu protein diet is not difficult, there is where to "roam" fantasies. Gradual adherence to a protein diet will allow you to gradually and effectively exit the diet.

Pros and cons of a protein diet

Benefits of a high protein diet:

• The rapid pace of weight loss.
• Persistent retention of the result due to the ability to adhere to a healthy diet after leaving the diet.
• The ability to consume a variety of foods, which eliminates the feeling of hunger and a negative impact on the psyche.
• Diets last maximum 2 weeks once a year.

Cons of protein diets:

• Imbalance: increased intake of protein, which removes trace elements and calcium from the body, which are necessary for the skeletal system of the body. This increases the fragility of the bones, exfoliates the nails, reduces the healthy strength of the hair.
• Low carbohydrate content, which may result in drowsiness, weakness and irritability.
• The burden on the kidneys, liver and gastrointestinal tract, which leads to fluid loss and dehydration, loss of vitality and apathy.
one of the most popular not only in Russia, this technique focuses on reducing carbohydrates to a minimum, only proteins, and bran is included in the diet to improve digestion and cleanse the body. The technique is long, contains full-fledged 4 stages, which have an individual length, but the results will not be pleasing - minus 3-5 kg ​​in 5 days. The next steps will allow you to introduce carbohydrates into the diet, while continuing to lose weight.

In meat and fish, it is balanced in quantity with vegetables and fruits, and the body receives much less carbohydrates, while proteins and fats are consumed without restriction. The diet itself has 4 stages of varying duration, but already in the first 2 weeks, lose up to 3-5 kg.

Rules for exiting the protein diet:

If you've finished your diet and are happy with the number on the scale, it doesn't mean that the next day you start eating whatever you want. At this rate, kilos come back. So that the kilograms dropped by such labor do not return, from a protein diet should go out gradually.

To consolidate the result, you need to accustom yourself to drink tea and coffee without sugar, eat as little as possible sweet and starchy foods and do not get carried away with fatty foods. Teach yourself to drink before breakfast drink a glass of water and have breakfast oatmeal or low-fat cottage cheese. Low-fat soups are perfect for lunch, and fish or meat can be baked, steamed, grilled, but not fried in oil. Eat vegetables in any form, except for frying. At first, also refrain from potatoes, they contain a lot of starch. Gradually introduce familiar foods into your diet. Remember to eat 3-5 small meals a day, so the stomach will be easier to work with.

If you approach the protein diet creatively and with a good attitude, go in for sports, swim, visit nature more often, visit massage rooms, spas, saunas, take care of your body, skin, continue healthy eating- the effect of losing weight will be beneficial, will last for a long time. The person will feel rejuvenated and healthy.

Video reviews and results of those who have lost weight