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

principles of adhering to a protein diet for weight loss

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

The diet completely eliminates all high-carbohydrate foods and severely limits the amount of fat, and offers three menu items: one week, 14 days (the simplest) and 4 weeks. Efficacy and average calorie content are exactly the same, the only difference being in duration.

The essence of protein content

This is the simplest and most important effective technique to help people lose weight. The most important thing to note is that this is a simple protein diet for very fast weight loss, the menu of which should not contain sweeteners, including sugar and honey.

  • Only eat foods high in protein;
  • Complete refusal to consume carbohydrate-rich foods (sugar, potatoes, various pasta, pasta products);
  • Avoid products containing pure fats (animal fat, mayonnaise);
  • Unrestricted consumption of fruits, fish, vegetables, eggs, vegetable oil, salads, dairy products (non-fatty);
  • Restriction of carbohydrate foods;
  • And the last thing to be aware of: the most effective protein content for weight loss requires physical activity. This is explained by the fact that the body, receiving an increased amount of protein (protein), always directs it to muscle growth.

Permitted Protein Products

There are over 70 products on the protein diet menu, so after reading this section, you can see how varied it is than other diets:

  • Lean, dietary meat. For example, you can cook loins or slices from veal, beef, horse meat, you can steam rabbits;
  • Eat offal: beef liver, poultry, veal, lamb, beef front;
  • The type of fish is not limited, it can be fatty, frozen, dried or smoked, canned, crab stick;
  • All kinds of seafood;
  • Poultry other than ducks, geese. Please note that you cannot eat your skin;
  • All types of low-fat ham;
  • Chicken and quail eggs: you can cook eggs, omelettes, in any way;
  • Dairy products in unlimited choice but without fat;
  • One and a half liters of fluid a day: tea, coffee, herbal infusion, diet drinks, water;
  • Vegetable proteins - tofu, seitan;
  • Oatmeal bran;
  • Drying of apples, pears;
  • sweetener in any quantity;
  • skim milk powder;
  • Balsam or wine vinegar;
  • Salty soy sauce;
  • Adjika, tomato sauce, tomato in its own juice;
    • cumin, garlic, herbs, onions;
  • Spices for flavoring food;
  • cucumber;
  • Moderate amount of salt;
  • Lemon and juice in pots;
  • mustard, ginger, yeast;
  • Sugar-free chewing gum;
  • vanilla, agar-agar, petrolatum;
  • Sugar-free lollipops.

Protein drinks

Diet allows you to drink tea, sugar-free coffee, herbal teas and infusions, water (simple and mineral). Any juice and sugary drinks are prohibited. Adding tomato juice or celery juice to apples is good for the body. First, watch your carbs: let them be low.

We categorically say no to alcohol, securing the liver, kidneys and stomach. In addition, alcohol blocks the action of an enzyme such as pepsin, which is responsible for breaking down animal proteins. Therefore, instead of losing weight, you gain weight and are likely to develop stomach problems.

Highly forbidden foods with a high protein diet

  • Sweet: sweets, chocolates, cakes, pastries, ice cream, sweet fruits and ready-made juices;
  • Flour: bread, dough, cakes;
  • Potatoes (in any form);
  • Sausages, sausages;
  • Fast food and light meals;
  • Butter and other fats;
  • Alcohol;
  • Porridge;
  • Salt as it retains fluid in the body.

List of protein animal products

Chicken, turkey and rabbit are allowed on a protein diet, but pork and lamb are prohibited. It is better to choose low-fat milk or minimal fat.

List of protein animal products:

  • sturgeon caviar;
  • Lamb;
  • Shrimp, crabs, crabs;
  • cheese;
  • Salmon, beluga, tuna, sardines;
  • Beef;
  • Chicken meat, chickens;
  • Rabbit, rabbit;
  • Pork;
  • Chicken and quail eggs;
  • Milk and fermented milk products;
  • Duck, goose;
  • Chicken stomach;
  • Beef language;
  • May.

List of vegetable protein products

  • Soy;
  • Green beans and red beans;
  • Peanuts;
  • Lens;
  • Buckwheat;
  • Wheat groats;
  • Sunflower, flax and pumpkin seeds;
  • Millet;
  • Almonds;
  • Peas, chickpeas;
  • Pistachio;
  • Hazelnuts;
  • Walnuts and Brazil nuts;
  • Bread and bakery;
  • Mushrooms;
  • Apples and pears;
  • Berries;
  • Millet;
  • garlic;
  • Green peas and vegetables;
  • Potatoes, onions, zucchini, carrots, brussels sprouts, tomatoes and cucumbers;
  • Algae and seaweed;
  • Oranges and other citrus fruits;
  • Pineapple;
  • Peeled fruits - apricots, peaches, cherries, avocados;
  • Tofu (bean curd);
  • Edamam (young green beans);
  • Sesame;
  • Seitan (gluten free);
  • Spirullina (microalgae);
  • Dried peaches and prunes, dates;
  • Papaya and Kiwi;
  • Soy milk.

Contraindications. Don't lose weight with a fast protein diet

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

  • In case of severe kidney disease that cannot increase your last load;
  • With liver problems with certain types of cholelithiasis;
  • With severe gastrointestinal disorders;
  • With oncological tumors;
  • In severe heart disease;
  • Women during pregnancy; it is possible to develop a special diet, but only a specialist.

Protein diet for a week - diet menu

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

Monday

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

Tuesday

  1. Breakfast: coffee, cottage cheese 100 g;
  2. Second breakfast: 250 g of fruit;
  3. Lunch: 200 gr. boiled fish + tomatoes;
  4. Afternoon snack: 200 g of cabbage salad;
  5. Dinner: 200 g chicken breast;
  6. Before going to bed: natural yogurt.

Wednesday

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

Thursday

  1. Breakfast: coffee, 2 egg omelettes, a slice of cheese;
  2. Second breakfast: 200 g of fruit;
  3. Lunch: 250 g chicken liver with sour cream sauce;
  4. Afternoon snack: 150 g of steamed rice with vegetables;
  5. Dinner: 200 g of steamed fish;
  6. Before going to bed: cottage cheese.

Friday

  1. Breakfast: cottage cheese 100 g, tea;
  2. Second breakfast: 150 g buckwheat porridge with dried fruits;
  3. Lunch: 200 g of beef, 150 g of vegetable salad;
    4. Snack: orange;
  4. Dinner: cooked seafood with green salad;
  5. Bedtime: Herbal tea.

Saturday

  1. Breakfast: oatmeal in water, tea;
  2. Second breakfast: 200 g of fruit;
  3. Lunch: steamed fish steak 250 g;
  4. Afternoon snack: 100 g of cottage cheese with dried fruits or berries;
  5. Dinner: 200 g chicken breast with 100 g raw vegetables;
  6. Before going to bed: kefir.

Sunday

  1. Breakfast: 100 g of cottage cheese, coffee;
  2. Second breakfast: 150 g buckwheat porridge;
  3. Lunch: 200 g steamed vegetables, 100 g rice;
  4. Afternoon snack: fruit 250 g;
  5. Dinner: 200 g turkey fillet, green salad;
  6. Before going to bed: natural yogurt.

A 7-day protein diet contains several protein products (fish, eggs, meat) that need to be consumed in small amounts (most often 200 g per meal).

Since a week-long diet with a high-protein diet puts a lot of strain on your kidneys, eat more vegetables. Eat at least 4 small meals a day. The last meal should be no later than 2 hours before bedtime.

Week 2:Repeat the daily menu and add a small amount of complex carbs.

Protein diet for 2 weeks - menu for 14 days

The menu for the 14-day diet is varied. Protein-containing products dominate, using carbohydrate components with lower glycemic indices.

1 week

Monday

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

Tuesday

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

Wednesday

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

Thursday

  • Breakfast: black coffee without sugar;
  • Lunch: one raw egg, boiled carrots 3 pcs. with vegetable oil, hard cheese - 15 g;
  • Dinner: fruits.

Friday

  • Breakfast: raw carrots - 1 pc. with lemon juice;
  • Lunch: fried or cooked big fish, 200 g of tomato juice;
  • Dinner: fruits.

Saturday

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

Sunday

  • Breakfast: unsweetened tea - a glass;
  • Lunch: 200 grams of cooked beef, fruit;
  • Dinner: Dinner menu from any previously described day except Wednesday.

Week 2

Monday

  • Breakfast: unsweetened tea;
  • Lunch: 200 grams of cooked beef, fruit;
  • Dinner: Dinner menu from any previously described day except Wednesday.

Tuesday

  • Breakfast: black coffee without sugar;
  • Lunch: 1/2 boiled chicken, fresh carrot or cabbage salad seasoned with vegetable oil;
  • Dinner: boiled eggs - 2 pieces, a glass of fresh carrots, chopped with vegetable oil.

Wednesday

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

Thursday

  • Breakfast: black coffee without added sugar;
  • Lunch: a raw egg, boiled carrots (3 pieces), flavored with vegetable oil, 15 grams of hard cheese;
  • Dinner: fruits.

Friday

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

Saturday

  • Breakfast: unsweetened black coffee with croutons;
  • Lunch: boiled or fried fish, vegetable salad with fresh cabbage, flavored with vegetable oil;
  • Dinner: 200 grams of boiled beef, 200 g of kefir.

Sunday

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

You cannot follow the same diet for more than 14 days, it is possible to repeat the diet at the earliest six months later. Sports and licensed meals are key to a high-protein diet, this combination saves 6-7 kg or more. in a short time.

Benefits of 14 days of protein content

  1. During a diet, you can do fitness or body-shaping training in addition to losing weight, and rapid weight loss will not wait;
  2. Follow the basic recommendations to get the best possible results and benefits from your protein day: reduce your daily caloric intake to 1000-1200 kcal. Remember the water system: drink at least 2 liters of water this day;
  3. There is no hunger on a protein diet, it can take up to 4 hours to digest protein foods and less than 3 hours on the menu (with 6 meals a day);
  4. Weakness, general fatigue, lethargy, any manifestation of dizziness will be minimal - compared to other diets;
  5. A 14-day protein diet is one of the simplest and easiest in terms of limitations;
  6. Body improvement takes place in a complex way - the hips become more elastic, the skin becomes firmer and more stimulated, sleep is normalized, cellulite is reduced, mood and efficiency are increased - due to additional loads while limiting fat;
  7. The weekly menu with recipes contains a large amount of vegetable fiber, so it is unlikely that the intestines will be interrupted. The most effective protein content for weight loss is with a fractional meal;
  8. Weight loss is not the highest in a protein diet, but results vary - if you follow the right diet, you will not gain weight for long;
  9. Exercising in the gym while losing weight only enhances the effect of weight loss, making it slimmer and more graceful.

Disadvantages of a 14-day protein diet

  1. The 14-day protein content is not optimally balanced, although used in conjunction with fitness or shaping;
  2. A sudden jump in blood pressure is possible;
  3. Six meals a day will not suit everyone;
  4. It is said that gyms work - which is not always possible;
  5. This version of the protein diet can be repeated for 14 days at the earliest after one month;
  6. Any chronic illness can get worse during the diet;
  7. Vitamins, trace elements and minerals are not enough for the body during the diet and the negative effect is only exacerbated by additional loads. It is necessary to take multivitamin preparations or their complexes.

Protein Content - 4 Week Menu

You ask, what is the most effective protein diet for weight loss and what is your menu? We say that everything is very unique. When choosing a protein diet, you need to follow your own preferences.

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

  • Monday:We have dinner with a selection of fruits, how much do you eat (orange, apple, peach, pear, melon); we have dinner with boiled beef;
  • Tuesday:Dine on boiled chicken without skin; have dinner with two eggs, vegetable salad; snacks with kefir and toast;
  • Wednesday:lunch of hard cheese, tomatoes, bread; cooked turkey dinner;
  • Thursday:Unlimited citrus fruits in one form for lunch; chicken fillet cooked for dinner with bread;
  • Friday:two-egg lunch with vegetables; cooked / fried fish dinner with vegetable salad; snack with a citrus fruit;
  • Saturday:lunch with a kind of fruit; dinner with cooked veal and vegetable salad;
  • Sunday:Dine with boiled chicken with vegetables, you can eat tomatoes, grapefruit; to cook vegetables for dinner.

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

  • Monday:For lunch, cook boiled veal with vegetable salad; in the evening, eat a couple of boiled eggs and grapefruit;
  • Tuesday:Lunch with boiled turkey and vegetable salad; egg and orange dinner;
  • Wednesday:boiled fish with fresh cucumber for lunch; eggs for orange dinner;
  • Thursday:Eat eggs, low-fat hard cheese, cook vegetables at lunch time; have dinner with two eggs;
  • Friday:fried fish for dinner; for dinner - 2 boiled eggs;
  • Saturday:cooked chicken breast for lunch, plus tomatoes and grapefruit; make yourself a fruit salad for dinner;
  • Sunday:for lunch, grilled beef, tomatoes, grapefruit; for dinner - eat the same as for lunch.

Third week with summary description for the whole day:

  • Monday:Eat fruit in the morning without limiting yourself in quantity;
  • Tuesday:Cooked vegetables are also offered in unlimited quantities, only without potatoes;
  • Wednesday:Eat all day, alternating fruit with vegetables, make a salad, eat this way, whole;
  • Thursday:steamed lean fish with boiled vegetables, add cabbage vitamin salad;
  • Friday:Boil or fry the turkey meat, eat it cooked with vegetables.
  • Saturday, Sunday:Fruit is unlimited.

Fourth week listing specific products for each product:

  • Monday:200 grams of cooked chicken breast, the same amount of fresh cucumbers, tomatoes, canned tuna without oil, a slice of bread, grapefruit;
  • Tuesday:roast veal (200 grams), the same amount of fresh cucumbers, tomatoes, bread, apples or pears;
  • Wednesday:a piece of hard low-fat cheese, boiled vegetables, a couple of cucumbers and a couple of tomatoes, a loaf of bread, an orange;
  • Thursday:Boil 200 grams of turkey, so many fresh cucumbers, tomatoes, bread, grapefruit, pears;
  • Friday:boil two eggs, eat 3 tomatoes a day, salad with vegetables, oranges;
  • Saturday:boiled turkey breast, canned tuna, boiled vegetables, two cucumbers and two tomatoes, bread, apples;
  • Sunday:A serving of low-calorie cottage cheese, cucumber, tomato, two glasses of kefir, grapefruit.

Main Disadvantages of Protein Content

Like any other diet, in addition to the benefits, a protein diet has clear disadvantages:

  • Significant stress on the kidneys - due to the consumption of large amounts of protein, the kidneys get additional stress, significant fluid loss is experienced;
  • An imbalance in the body's metabolism - certain substances, vitamins and minerals are lacking due to certain dietary restrictions. To minimize the potential negative consequences of this, vitamin and mineral complexes should be included in the diet;
  • Disruption of the gastrointestinal tract - may occur in some cases due to a lack of adequate amounts of fiber, which is found in large amounts in cereals, vegetables, and is virtually excluded from the diet in the case of a high-protein diet;
  • Dehydration - may occur due to the exclusion of vegetables and fruits that contain large amounts of fluids from the diet. Therefore, to avoid negative consequences, at least one and a half liters of liquid should be consumed daily, better than mineral water without gases;
  • A protein diet is contraindicated for the gastrointestinal tract, cardiovascular system, kidney disease, and the elderly, as high levels of protein in the blood increase its clotting, which can cause blood clots to form.

Useful Tips for Protein Weight Loss

  • We recommend drinking about a glass of water (plain or mineral) 10-15 minutes before a meal to prevent dehydration. The amount of total drinking fluid should not be less than 1, 5 liters per day. For weight loss, a protein-rich diet menu is very effective, and the mechanism of its effect on the body has been fully studied and scientifically proven;
  • In order not to harm your health, you need to count your calories: your daily calories should not be less than 1200;
  • Deviation from the diet is unacceptable, it is advisable to eat at the same time. Take special care of dinner time, don’t be late;
  • Correct the menu (dose) in the figure or table to help you follow your diet exactly;
  • Dieting diet, but do not reduce physical activity, do not forget that physical activity is a natural catalyst for fat burning;
  • When it is better to diet - during work or vacation - everyone decides for themselves, depending on the nature of work, habits, willpower. Someone is more comfortable at work because it distracts them, they are constantly busy with something, and this helps them avoid hunger and obsessions about food. On the contrary, someone needs a vacation or a vacation because they can’t afford to eat according to the system, they don’t have the ability to carry thermoses, cooked utensils;
  • The most responsible, hardest days are the 3-5 protein days when the body panics to replenish the fat it is consuming while actively asking you for more food. At this moment, the point is not to give in to your requests and not eat what the diet does not prescribe. Use your full will, remember how beautiful and slender you will be.

Protein Recipes

The most common protein breakfast is eggs. It can be used to prepare a lot of energizing food throughout the day. Among the benefits, it can be noted that recipes for a protein-rich diet are very tasty. Here are some examples.

Omelette in a bag

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

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

Chicken squid salad

  • Squid - 2 peeled corpses;
  • ½ chicken breast without skin;
  • 2 eggs;
  • Natural yogurt - 2 tbsp. l. ;
  • cheese - 50 g;
  • Greens, salt, pepper, lemon juice - to taste;
  • Walnut seeds.

Boil the squid, chicken breast and eggs. Cut into cubes. Three cheeses. Grind the greens. We mix everything up. Make a dressing from natural yogurt, herbs, lemon juice and pepper. Season the salad and garnish with pine nuts. Allow the salad to be slightly steep before use.

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

Chicken in kefir

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

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

Pork in soy sauce

  • Pork (non-fatty parts) - 1 kg. ;
  • Soy sauce - ½ cup;
  • Salt, pepper, meat seasoning - 2 tbsp.

Cut the pork into medium pieces, rub with spices, salt and pepper, fill with soy sauce and marinate for 2-3 hours. The pork can be baked in the oven or grilled until golden brown. Recipes for a weight-loss protein diet are based on protein, low in fat and carbs. We then advise you to look at the reviews of a weight loss protein diet.

Protein diet is a common name for a protein-based diet. The diet consists of meat, fish, cottage cheese, eggs. Fruity vegetables are used, but to a lesser extent, the same goes for cereals, soups and other carbohydrate-rich foods - the main source of energy.