Protein diet menu 2 weeks. Protein diet for weight loss

In order to lose weight, everyone is looking for the best ways to get rid of extra pounds. One of the most effective methods is considered a protein diet for 14 days, which limits the use of fats and carbohydrates. Not receiving them, the body begins to use its own deposits, which just add weight to us.

The peculiarity of this hunger strike is its duration. Usually it is recommended to lose weight for a week, but here it’s two at once. Not many will survive, but those who reach the end will be able to eventually change their entire wardrobe for a couple of sizes smaller.

Menu options

It is difficult to make a menu for 14 days for a protein diet, since there are few recipes for dishes suitable for it. Look at the two options: maybe one of them will suit you completely, or maybe you will combine them. This is not prohibited. The main thing is to keep the proportions and do not allow fats and carbohydrates in your diet (only the smallest part).

First day

We have a snack for lunch: an apple (for such a diet it should be green).
We have lunch: the first is cream soup with broccoli (200 gr), the second is baked zucchini with cheese (100 gr). Protein shake.
Afternoon: yogurt (100 ml).
Dinner: grilled turkey (150 gr).

Second day

We have lunch: the first is protein okroshka (200 gr), the second is steamed tuna (100 gr). Protein shake.
Afternoon: kefir (100 ml).

The third day

Breakfast: 3 pieces of boiled protein. Strong coffee (50 gr).
We have lunch: the first - puree soup with spinach (200 gr), the second - peppers stuffed with broccoli (100 gr). Protein shake.
Afternoon: fermented baked milk (100 ml).
Dinner: grilled vegetables (200 gr).

Fourth day

Breakfast: salad crab sticks(100 gr). Strong coffee (50 gr).
We have lunch: the first is a protein soup with bran (200 gr), the second is a vegetable salad (100 gr). Protein shake.
Dinner: beef baked with garlic (200 gr).

Fifth day

Breakfast: protein omelet (100 gr). Strong coffee (50 gr).
Snack for lunch: 2 kiwis.
We have lunch: the first is fish protein soup (200 gr), the second is chicken fillet baked in kefir (100 gr). Protein shake.
Dinner: fish cakes (200 gr).

Sixth day

Breakfast: cottage cheese with chopped dill (100 gr). Strong coffee (50 gr).
We have lunch: the first is soup-puree with yolk (200 gr), the second is beef baked in sour cream (100 gr). Protein shake.
Afternoon: yogurt (100 ml).
Dinner: cottage cheese omelette (200 gr).

Seventh day

Breakfast: 2 boiled eggs. Strong coffee (50 gr).
We have a snack for lunch: an apple (should be green in such a menu).
We have lunch: the first - soup with eggplant and beans (200 gr), the second - chicken boiled in vegetable sauce (100 gr). Protein shake.
Afternoon: kefir (100 ml).
Dinner: cottage cheese rolls (200 gr).

eighth day

Snack for lunch: orange.
We have lunch: the first - soup with chicken and asparagus (200 gr), the second - chicken fillet puff (100 gr). Protein shake.
Afternoon: fermented baked milk (100 ml).
We have dinner: stuffed squid(200 gr).

Ninth day

Breakfast: cottage cheese with chopped dill (100 gr). Strong coffee (50 gr).
Snack for lunch: grapefruit.
We have lunch: the first - vegetable soup with chicken (200 gr), the second - egg salad(100 gr). Protein shake.
Afternoon: hard cheese (100 gr).
We have dinner: cottage cheese casserole(200 gr).

tenth day

Breakfast: seafood salad (100 gr). Strong coffee (50 gr).
We have a snack for lunch: 2 tangerines.
We have lunch: the first - soup with meatballs (200 gr), the second - salad with asparagus (100 gr). Protein shake.
Afternoon: cottage cheese with chopped dill (100 gr).
Dinner: grilled turkey (200 gr).

Eleventh day

Breakfast: protein omelet (100 gr). Strong coffee (50 gr).
Snack for lunch: 2 kiwis.
We have lunch: the first - salmon with milk (200 gr), the second - baked zucchini with cheese (100 gr). Protein shake.
Afternoon: yogurt (100 ml).
Dinner: syrniki (200 gr).

Twelfth day

Breakfast: scrambled eggs from 2 eggs. Strong coffee (50 gr).
We have a snack for lunch: 50 grams of pineapple.
We have lunch: the first is oriental pink salmon soup (200 gr), the second is steamed fish (100 gr). Protein shake.
Afternoon: kefir (100 ml).
Dinner: protein omelette (200 gr).

Thirteenth day

Breakfast: 3 pieces of boiled protein. Strong coffee (50 gr).
Snack for lunch: orange.
We have lunch: the first is egg soup (200 gr), the second is a turkey baked with cheese (100 gr). Protein shake.
Afternoon: fermented baked milk (100 ml).
Dinner: seafood salad (200 gr).

fourteenth day

Breakfast: cottage cheese with chopped dill (100 gr). Strong coffee (50 gr).
Snack for lunch: 2 kiwis.
We have lunch: the first is protein okroshka (200 gr), the second is baked trout (100 gr). Protein shake.
Afternoon: hard cheese (100 gr).
Dinner: vegetable stew with beef (200 gr).

The second version of the protein diet offers a table with the same detailed daily menu for two weeks. You can use it.

Such a daily menu for a protein diet lasting 2 weeks is very convenient. You will not get confused in the order of the dishes, since they still have to be repeated during this time. And they will help you prepare them correctly detailed recipes with ingredients and recipes.

Dish recipes

Even the simplest protein diet for 14 days is unthinkable without hot meals. However, some menus presented on the web completely ignore them. This is fundamentally wrong, because at the end of such a hunger strike, you can get serious problems with digestion. Protein soups, like main courses and salads, are not difficult to prepare - especially with several detailed recipes on hand.

Salads

egg salad recipe

Ingredients:

1 head of onion;
4 soft-boiled eggs;
200 gr chicken breast, pre-boiled;
200 gr already boiled squid;
10 gr mustard powder.

Cooking:

Place eggs, mustard powder, onion in one container. Grind with a blender.
Cut the breast into small cubes, squid is better in rings.
Combine all ingredients.
Mix.

asparagus salad recipe

Ingredients:

400 gr of asparagus;
15 gr pine nuts;
15 grams of yogurt;
oregano, basil;
2 fresh cucumbers of medium length;
400 gr pre-boiled chicken breast.

Cooking:

Wrap the asparagus in foil, bake until tender in the oven, preheated to 200°C.
Mix nuts, spices, yogurt in a blender.
Skip the cucumbers through a fine grater.
Mix all ingredients.

First meal

spinach soup recipe

Ingredients:

2 pre-boiled eggs;
350 gr chicken breast;
350 gr spinach (preferably frozen);
100 ml of milk;
salt.

Cooking:

Chop the breast into strips.
Pour boiled water, boil until fully cooked.
Remove chicken from broth.
Put the spinach in it, boil it.
Add all other ingredients to it.
Whisk in a blender.

meatball soup recipe

Ingredients:

400 gr juicy chicken fillet;
4 pre-boiled protein;
20 grams of oat bran;
medium-sized bulb;
3 liters of vegetable broth from celery;
4 fresh stalks of celery;
400 gr green beans (frozen);
2 bell peppers.

Cooking:

Skip the fillet and onion through a meat grinder.
Add bran, whipped squirrels to them, fashion meatballs.
Grind vegetables, place in broth, cook until boiling.
Add meatballs, cook until done.

Main courses

steam omelet recipe

Ingredients:

200 gr spinach;
2 raw eggs;
50 ml of milk;
pepper, salt.

Cooking:

Whisk the eggs. Add spices to them.
Add milk.
All this is placed in a liter heat-resistant jar. Put it in a pot of water.
Cook on a steam bath for no more than half an hour.

Recipe for chicken stewed in kefir

Ingredients:

800 gr of good chicken fillet;
100 ml low-fat kefir;
100 ml of pure water;
1 onion;
salt pepper.

Cooking:

Mix kefir with water.
Rinse the fillet, chop into strips, season with salt and pepper.
Place in a deep container.
Fill with kefir.
Leave in the refrigerator for half an hour.
Simmer without oil in a frying pan on both sides.

With such recipes, the simplest protein diet for 14 days will turn into a real feast of taste and will bring only pleasure. At the same time, one should not forget about her goal - to lose extra pounds and put the figure in order. And for this, it is not enough to engage only in compiling a menu and observing a diet. There are a few very important guidelines to follow.

In order for the protein diet for weight loss for 14 days to give good results and not disappoint, follow useful tips specialists. Those who believe that it is enough to strictly follow the compiled menu are deeply mistaken - and the kilograms themselves will go away. They need help, especially considering that the body will have to do without carbohydrates and fats for 2 whole weeks. Here's what to do.

Ask your doctor if a protein diet for 2 weeks is contraindicated for you.
Approve the menu drawn up by the nutritionist, if necessary, correct it.
Do not eat 4 hours before going to bed.
Sleep duration should be at least 8 hours. At the same time, you need to go to bed before 23.00, so that the body has time to rest and gain strength before a new day of fasting.
During the 2 weeks of the diet, drink multivitamins.
Try to be outdoors more and walk.
Leave strength exercises and cardio training until better times.
Losing weight in these 14 days will help not only a protein diet, but also an active lifestyle. Cycling, swimming, shaping or aerobics.
Don't forget to count calories daily. Whatever you eat during the day, you should immediately spend.
There is very little liquid in the protein diet menu for 14 days. Therefore, drink more clean water so that your metabolism is not disturbed.
The main contraindications for this method of losing weight are kidney problems and age over 55 years.
As soon as you feel bad (you feel dizzy, your body goes limp, your performance decreases, lethargy appears), include a few carbohydrates in the menu. Nothing bad will happen if you eat corn or oatmeal for breakfast on one of the days of the diet.

In some moments it will be difficult to break oneself, as they relate to the usual way of life, which will have to be changed. But this is for the best: you yourself will soon notice how you began to lose weight, and at the same time feel completely different - more cheerful and fresh. So how many kilograms can you lose an effective protein diet for 14 days, if you endure it to the end?

results

With a protein menu for 2 weeks as part of such a diet, you can lose weight in different ways. The results will depend on proper nutrition, lifestyle, exercise, positive attitude and existing diseases. If you never go the distance during these 14 days, following all the recommendations of nutritionists, the treasured figure on the scales may turn out to be 10 kg less, which is an excellent indicator. The main thing is to keep it and not gain weight again, which likes to increase very quickly after leaving the hunger strike.

The presented menu options for a protein diet for 2 weeks allow you to evaluate your own strengths in advance. Look through it carefully and honestly answer yourself the question: do you have the fortitude to give up sweet and salty for such an impressive period of time? It might be worth trying yourself in first.

One of the most popular and “non-hungry” is the protein diet: the 14-day menu includes a large amount of meat and dairy products, cheeses, etc. Such a diet is designed for weight loss of 10 kg.

The essence and features of protein diets

Protein is one of the building blocks nutrients which are responsible for muscle mass. It is absorbed by the body longer, due to which a person practically does not feel hunger. Effective Diet for 2 weeks will provide a losing weight with vegetable and animal protein. During weight loss, a large amount of muscle mass is lost, due to such a diet, these losses will be quickly replenished.

The essence of this method of weight loss for 14 days is a large intake of protein foods and a reduction in carbohydrate intake. The peculiarity of the diet is that the body has to spend half the calorie content of the product, in which most of the proteins are. Due to this, you can achieve quick results that will last for a long time. Due to the intake of plant fiber, a person who is losing weight will not have problems with stools.

Due to the reduced intake of carbohydrate food, the body has to spend fat reserves and carbohydrate reserves. There is a disposal of excess fluid, which was retained by fatty, salty and sweet foods. Because protein is construction material, the muscles will remain in good shape, the figure will tighten up, the sides will “leave”. Thanks to this diet, there are no mood swings, a feeling of fatigue and weakness, which are observed when other diets are observed.

Protein 10 day diet

The buckwheat diet menu "14 days - minus 10 kg" includes a large consumption of buckwheat, eggs and kefir. Such nutrition belongs to the category of mono-diets.

Grains cannot be salted. The recommended cooking method is steaming. It is necessary to pour 130-150 g of buckwheat into a deep bowl and pour 250-300 g of boiling water over it. The bowl must be closed with a lid, wrapped in a towel and left overnight. The resulting porridge should be divided into 5 receptions. You can dilute it with kefir with a fat content of 2.5% (it is not recommended to take less, because the amount of sugar is increased in low-fat products) and add eggs (no more than 3 pieces per day). Good as a snack green apple or fresh cucumber.

The Prana Diet is a nutrition system developed by a group of nutritionists. It belongs to protein weight loss programs and is considered the softest for the body. The 10-day diet consists of the following meals:

It is necessary to count the amount of micronutrients consumed. The number of proteins should not exceed 110 g per day, the amount of carbohydrates - 90 g and fat - 65 g. The last meal should be no later than 3 hours before going to bed.

Diet for two weeks

While following a protein diet for 14 days, you must consume a large amount of pure water. The daily rate is calculated by the formula:

for women - body weight * 31;
for men - weight * 35.

For example, a woman's weight is 80 kg, so you need 80 * 31 = 2480 ml (about 2.5 liters).

Diet 14 days suggests fractional nutrition. Breakfast should be between 08:30 and 09:30; snack - at 11:00, lunch - from 13:00 to 14:00; second snack - at 17:00; dinner - from 19:00 to 20:00.

On the first day for breakfast, you can eat 3 slices of low-fat cheese, 2 boiled eggs. For the first snack, a glass of warm milk with the addition of 10 g is suitable lemon juice. Lunch should consist of boiled chicken breast and steamed zucchini. For an afternoon snack, you can eat grapefruit. Dinner is recommended with a salad of fresh vegetables.

The second day includes 1 boiled egg, a small piece of black whole grain bread with slightly salted salmon, 150-200 g boiled fish, fresh cabbage and cucumber salad, stewed vegetables.

Diet on the third day: 100 g cottage cheese 5% fat, boiled egg, 2 kiwi, green apple, boiled chicken (150-200 g), fresh vegetables, boiled carrot salad and curd cheese, cucumber and steamed fish.

On the fourth day, you can drink a mug of black coffee without sugar, prepare a salad of fresh carrots and cabbage with eggs, eat 80 g of brown rice and chicken, 100 g of cottage cheese, boiled fish and a salad of cucumber and green pepper.

The fifth day consists of cottage cheese diluted with milk, a slice of black bread with cheese, 100 g of boiled buckwheat and chicken breast, eggplant vegetable stew, tomato and carrots, and two eggs.

The diet of the sixth day includes rice porridge boiled in milk, a salad of fresh cabbage, tomatoes and cucumbers, 1 slice of bran bread, boiled turkey meat, tuna in a jar, an egg and an apple.

On the seventh day, it is allowed to eat 100 g of cottage cheese with yogurt, vegetable salad with a boiled egg, flaxseed porridge, 1 carrot, 3 eggs and a glass of yogurt.

8, 9, 10, 11, 12, 13 days are repeated, and the last day should consist of rice porridge with nuts and raisins (10 g each), hard cheese bread, boiled egg, stewed fish with vegetables, boiled turkey and a glass of freshly squeezed juice.

28 day protein diet

Diet for 2 weeks - effective weight loss. You can choose a balanced diet and increase the duration of the use of such a diet by 2 times to achieve greater results.

Sample menu for 14 days, which needs to be duplicated for another 2 weeks:

days	Breakfast	Dinner	Dinner
1	100 g cottage cheese 5% fat, 2 hard-boiled eggs	Cream soup of broccoli and champignons; zucchini baked in the oven with cottage cheese	100-150 g turkey fillet, cooked in the oven
2	Omelet, vegetable salad	A glass of kefir and boiled fish	150 g beef, grilled without oil; cucumber
3	Curd and egg	Stuffed minced chicken pepper	Beef baked with garlic and ginger
4	boiled chicken breast	Vegetable soup with meat broth	Steamed yogurt and turkey
5	Curd and orange	Fish soup and salad of tomato, red pepper and lettuce	Turkey stewed with broccoli
6	Hercules porridge	Grilled fish with zucchini	Drinkable yogurt and vegetable salad
7	Curd and egg	Grilled chicken with two tomatoes	Boiled shrimp and green beans
8	Millet porridge	Tuna with tomatoes	Grilled fish with vegetables
9	Curd with greens	Boiled beef and a glass of tomato juice	Steam fish and 30 g pine nuts
10	Omelet with spinach	Boiled turkey, tomato and grapefruit	Steamed ground beef cutlets
11	Cottage cheese	Vegetable lard and turkey fillet	Small piece of cheese and chicken fillet
12	Yogurt and egg	Ear and white cabbage	A glass of tomato juice and a piece of boiled beef
13	100 g boiled buckwheat	Leaf lettuce and grilled fish	Carrot and cabbage salad, steam veal
14	Oatmeal	Cauliflower soup, boiled egg and a glass of tomato juice	Steamed chicken and a glass of kefir

A balanced protein diet is considered one of the simplest and most effective methods for losing weight. The diet is designed for those who want to lose weight without giving up meat products. The protein diet menu is mainly composed of protein foods, and the consumption of fats and carbohydrates is reduced to a reasonable minimum. A protein diet for weight loss will help you lose extra pounds without causing much harm to your body, provided that you follow all the recommendations below.

The basic principles of a protein diet for weight loss

When a person eats a lot of carbohydrate-containing foods, he feeds the body with simple “fuel”, and all buns, cakes, pizzas and much more, for the most part, contain simple fats and carbohydrates. The body, recognizing food, uses carbohydrates in order to maintain a person’s strength, in other words, it spends it on energy production, but it (the body) deposits the remaining fats in the bins, as if on a “rainy day”. There are plenty of places where fat could be hidden in a person, for example, the stomach or sides. But do not despair, the body can be outwitted. It is enough to exclude carbohydrates from consumption and supply only proteins to the body, it will immediately begin to look for a way out of this situation and it will have to burn its own fats for energy.

Physical activity will also help you lose weight. A protein diet is a great time to tone up and strengthen muscles (you just need a lot of protein for this), and exercise will help you burn excess fat faster.

Advantages and disadvantages of a protein diet for weight loss

Benefits of a high protein diet

The main and one of the most important advantages of a protein diet can be considered the fact that after eating the prescribed proportion of proteins, a person is deprived of hunger for a long time, and at this time the body continues to work for you. Protein is considered a complex food component, for the digestion of which the body has more time and effort, so hunger will not gnaw at you in an hour or a few hours. The second advantage of a protein diet, of course, is the fact that after the diet is completed, a person will not gain all those kilograms that he lost with such difficulty, subject to balanced nutrition. Weight loss is especially noticeable in people with a large excess of body fat. Weight loss is fast enough, not allowing you to start missing sweets. In addition, the Internet has great amount recipes that will brighten up not so bright diet everyday life, but at the same time will allow you to maintain the required number of allowed calories. The main thing is to take the first step, and when you start to notice an amazing transformation, and old clothes become big, you don’t want to turn back or leave the intended goal.

Cons of a protein diet for weight loss

As in any other case, before starting to follow a protein diet, you need to visit a doctor and get personal recommendations regarding this step. All protein diets have contraindications - these are disorders of the kidneys, liver, heart, pregnancy. Of course, the protein diet is very different from some of the other mono diets, which do not have a balance of vitamins and beneficial minerals at all. What to say, at least, about the cheese or kefir-apple diet. If a person decides to follow such diets, he will not only face a deterioration in the quality of hair and nails, but will also experience all the delights of improper / slow digestion and constipation. In the case of a protein diet, of course, it is also better to insure your body with the help of tableted vitamins. A slow energy intake from the food you eat can cause slight dizziness and weakness. During the diet, it is recommended to drink more fluids. It will promote good kidney function, which is at risk during a protein diet for weight loss. In addition, do not go on a protein diet for older people. A large amount of protein and a small proportion of fat increases the likelihood of blood clots due to improved blood clotting. That is why the protein diet, like the rest, should be approached with caution.

Products for a protein diet, their preparation

No need to be afraid that now you have to stand idle in the kitchen for days, trying to cook the entire diet menu according to recipes. By no means! The diet is very simple and does not require buying papaya or mangosteen every day. The main food for the entire period of the diet should be protein-containing foods. Especially these include low-fat varieties of fish and meat, as well as protein in large quantities (found in eggs and all kinds of dairy products). You should not abuse the fat percentage when eating dairy products, it is better to limit yourself to 1-3%. In some diet menus, it is allowed to include grapefruit or orange, but you should not abuse these citrus fruits, as the acidity of the stomach may increase, which in turn will lead to negative consequences. All diet products that are allowed for consumption are best boiled, while using a double boiler. This device perfectly prepares dishes, not allowing vitamins to "escape" from the product (as it can happen during cooking), and also saves your time and effort. Stacked steamers are designed for processing and cooking several products at once. The grill will also become your assistant during the protein diet, where you can easily cook without oil and fat.

It is worth noting that, along with the listed products that are allowed for consumption, there are those that are strictly forbidden to be eaten by all those who strictly follow a protein diet for weight loss. For example, all lovers of fried potatoes will have to forget about their delicacy for the entire diet! Potatoes are not desirable in any form, be it mashed potatoes or baked potatoes. All kinds of cereals and pasta are now banned! And do not be fooled by the sellers' admonitions that durum wheat, from which their pasta is made, can be eaten at least every day. This is not true, as well as the fact that for the good functioning of the stomach it is vital to eat oatmeal porridge in the morning, because there are a lot of substitutes for this product in order to start the body after sleep in a quality manner. All pastries, of course, also remain in the past, especially rich ones. The same applies to all varieties of oil (butter, sunflower).

The duration of the protein diet

Typically, protein-type diets are prescribed in detail for one to two weeks. The menu is not very varied, in the second week, if any, professionals advise eating the same menu as in the first week, following the diet from the last day to the first. Among other things, nutritionists advise to follow a protein diet for no more than two weeks, then, it is advisable to take a break of half a year, only after that you can resume the course.

Daily protein diet menu for weight loss

All menus of protein diets, which, at this time, there are a huge number (and they often bear the proud names of the creators of the menu), you can study and create your own based on them. It is customary to include the Kremlin diet, the Pierre Dukan diet, egg diet, Japanese diet for weight loss, angel diet, English diet and sports diet.

The combined diet option is especially suitable for those losing weight who are not used to following a plan drawn up by another person.

It is worth remembering that you need to eat at least four times a day, this may seem difficult for some people who lead an active lifestyle and cannot devote much time to eating. But the claim that you can lose weight by eating once a day is a huge misconception. Chinese wisdom says: "Do you want to raise a sumo fighter? Give him food once a day!" The fact is that for the whole day our body is very tired and hunger will remind of itself more and more often. new force, as a result of which there is a risk of getting better due to one, but very tight snack. At these moments, a person cannot control himself, and the feeling of fullness does not come immediately, as a result of which the person overeats and gains excess weight. Food should be taken in small portions several times a day. It must be remembered that in the morning you need to start your diet with one glass of water, after that you should wait half an hour and only then you can start breakfast. The last meal should be no later than two to three hours before bedtime. In the afternoon, it is allowed to consume proteins along with some fiber, namely vegetables. It can be a small amount of tomatoes or cabbage, cucumber or zucchini.

To better perceive the information, you need to imagine a complete menu for the week.

For breakfast:

You can drink any coffee, even with milk, which is even more desirable than ordinary black coffee, since the latter increases the acidity in the stomach. Instead of coffee, you can drink any type of tea, of course, all drinks should be consumed without sugar. You can afford a small jar of regular or drinking yogurt or cottage cheese or boiled egg. Once a week you can have buckwheat or oatmeal on the water.

For lunch:

After the first meal, especially such a meager one, at first you will want to eat, so after two or three hours you can eat any fruit, except for bananas and peaches, preferably citrus. Have some more tea.

For lunch:

Lunch can be completely varied, at first you can treat yourself to black wholemeal bread, add two medium tomatoes, one cucumber or a couple of lettuce leaves, one hundred grams of beef / fish / chicken meat. Occasionally - a soup of vegetables rich in fiber (zucchini, cabbage). You can drink tea.

For an afternoon snack:

It is allowed to eat apples, only one or two and drink kefir.

For dinner:

You can cook a seafood salad with an egg, of course, without the use of mayonnaise. You can eat herb-covered chicken breast by wrapping it in foil and cooking it in the oven without the use of oil. Any meat, except pork, with vegetables will be a great dinner and will allow you to get enough for a long time. After dinner, try not to eat anything other than kefir.

Protein diet menu for 14 days

The menu of a protein diet for weight loss for two weeks may look like this.

1 day. Breakfast: 100 g fat-free cottage cheese. Second breakfast: 2 boiled eggs. Lunch: cream soup of broccoli or zucchini baked with 100 g of feta cheese. Snack: 100 ml fat-free drinking yogurt. Dinner: 150g grilled turkey fillet with cranberry sauce.

Day 2 Breakfast: 100g omelet. Second breakfast: fresh leafy vegetable salad with 1 tsp. olive oil. Lunch: okroshka on fat-free kefir with turkey or beef meat, 150g of steamed fish. Afternoon snack: 100 ml of kefir. Dinner: 150g boiled beef, fresh vegetable salad.

Day 3 Breakfast: 100 g fat-free cottage cheese with sour berries (lingonberries, cranberries). Second breakfast: 1 boiled egg. Lunch: 200g stuffed peppers, but instead of rice, use vegetables, such as broccoli. Snack: 100g cucumber and cabbage salad with olive oil. Dinner: 150-200 g of beef baked with garlic.

Day 4 Breakfast: 100g boiled skinless chicken breast. Second breakfast: 100g grilled fish, one cucumber. Lunch: 150 ml vegetable soup without potatoes. Afternoon: salad fresh tomatoes seasoned with olive oil. Dinner: 150g beef baked with garlic, 100g grilled vegetables.

Day 5 Breakfast: 150g fat-free cottage cheese. Second breakfast: 1 orange. Lunch: fish ear, 100g red salad bell pepper, lettuce leaves, tomatoes seasoned with lemon juice. Snack: 100g fat-free yogurt. Dinner: 150g turkey stewed with cauliflower or broccoli.

Day 6 Breakfast: oatmeal on the water. Second breakfast: 100 g of sour berries. Lunch: 150g grilled fish, 100g stewed eggplant. Snack: low-fat yogurt without sugar and additives. Dinner: 150g steamed beef, 100g tomato and cucumber salad dressed with olive oil.

Day 7 Breakfast: 150 g fat-free cottage cheese. Second breakfast: 1 boiled egg. Lunch: 150g skinless grilled chicken, two fresh tomatoes. Afternoon snack: grated carrots with lemon juice. Dinner: 150g boiled shrimp, 100g green beans.

8. Breakfast: millet porridge on the water, you can add berries or pieces of fruit. Second breakfast: tuna and tomato salad dressed with lemon and olive oil. Lunch: 200 g fish steam cutlets, 100 g of any fresh vegetables. Snack: 125 ml drinking yoghurt without additives. Dinner: 200 g of any grilled fish with vegetables.

9. Breakfast: 150 g fat-free cottage cheese with finely chopped greens (dill and parsley). Second breakfast: boiled egg with cucumber. Lunch: 200 g of boiled beef, 150 ml of tomato juice. Afternoon snack: 50 g of pine nuts. Dinner: 200 g of steamed fish, lettuce.

Day 10 Breakfast: two scrambled eggs with spinach. Second breakfast: 100 g fat-free cottage cheese. Lunch: 150g boiled turkey, salad fresh cucumbers and tomatoes seasoned with lemon juice and olive oil. Afternoon snack: 1 grapefruit. Dinner: 200 g beef cutlets, lettuce

11. Breakfast: 100 g skim cheese with sour berries. Second breakfast: 1 boiled egg. Lunch: 150 g boiled turkey, fresh vegetable salad. Afternoon snack: 75 g of tofu cheese. Dinner: 150 g grilled chicken fillet.

12. Breakfast: 2 fat-free yogurt, 1 boiled egg. Second breakfast: fresh vegetable salad with pieces of feta cheese. Lunch: fish soup (without potatoes). Afternoon snack: 100 g of salad from white cabbage. Dinner: 150g boiled beef, 200 ml tomato juice.

13. Breakfast: buckwheat. Second breakfast: 2 boiled eggs. Lunch: 160 g of any grilled fish, lettuce. Afternoon snack: one apple. Dinner: 120 g stewed veal, coleslaw and carrots.

Day 14 Breakfast: oatmeal. Second breakfast: leaf salad with cheese. Lunch: creamy cauliflower soup, grilled chicken breast. Snack: one boiled egg, a glass of tomato juice. Dinner: 200 g of any grilled seafood, 100 g of steamed green beans.

What can you drink during a protein diet for weight loss

During the diet, you can drink tea or coffee without sugar, herbal infusions, water, both ordinary and mineral. Any fruit juices and sugary drinks are excluded from the menu of the protein diet for weight loss. With a protein diet, you can sometimes drink vegetable juices - tomato juice or juice from celery and apple. The main thing is that the juice contains a low amount of carbohydrates.

Any diet is completely excluded alcoholic drinks to reduce the burden on the liver, stomach and kidneys. In addition, alcohol blocks the enzyme pepsin, which breaks down animal protein in the stomach, and by eating protein foods and alcohol together, you will not only not lose weight, but it is also likely that you will “earn” indigestion.

Forecast of weight loss on a protein diet

Subject to all the prescriptions of the diet, as well as when playing sports, the weight will go away quickly enough. But the decline occurs differently in people with different proportions of body fat. For example, with a height of 170 centimeters and a weight of sixty-five kilograms, in two weeks of a diet, you can easily lose six to ten kilograms, depending on the duration and energy consumption in training.

This diet is not suitable for everyone, but if you get the permission of a doctor, you approach the implementation of all points competently, you can provide yourself with a great figure in a short time. Moreover, this figure will remain for a long time after the diet.

If you have experience of losing weight on a protein diet, leave your feedback in the comments: which diet option did you follow, is it difficult to follow this diet or not, how much did you lose, did you gain weight again?

Protein is one of the main chemical compounds involved in metabolism. It gives strength to the muscles, while not loading the stomach. A protein diet, the menu of which focuses on this particular compound, is able to actively and quickly fight extra pounds.

Protein products are the "bricks" from which our soft tissues. It is their abundance in the human menu that guarantees strong and healthy muscles.

Proteins are complex compounds for metabolism, so their splitting requires additional energy and time. The use of protein products reduces the feeling of hunger, does not reduce the rate of metabolism.

Conventional diets limit the calorie content of the daily food intake, and not only due to harmful products but useful too. And the protein diet, the menu of which is just enriched with a variety of products, only saves the diet from useless fats and carbohydrates consumed in excess of the norm.

Protein diet: menu. Diet Basics

Menu. Half the diet consists of protein products of various origins: lean meat and poultry, sea fish and seafood, egg whites, cheese, milk and cottage cheese, legumes. Dishes are steamed, baked, boiled, stewed.
The second half of the diet consists of vegetables and fruits, which are served fresh, stewed and baked, as well as in the form of salads.

Carbohydrate-containing and fatty foods are almost completely excluded from the menu, only a minimum remains in the form of bread, brown bread, salad dressings based on olive oil. It is impossible not to eat fats and carbohydrates at all, because they are responsible for the energy and condition of the skin.

It is absolutely impossible during the diet period to eat sweet, spicy, drink alcohol, even a small fortress, use a lot of salt and spices. It is also better to postpone trips to fast food establishments for later.

Diet rates. The nutrition scheme is designed for 2 weeks, but the basic principles must be followed after it is over. This is the only way to fully preserve the results achieved.

The entire daily volume of food is divided into three meals - breakfast, lunch and dinner, approximately equal in volume. A serving of food consists of 100-150 g of a protein dish (chicken breast, boiled fish, stewed beans, cottage cheese with sour cream) and the same amount of salad or stewed vegetables. Once or twice a day, all this can be supplemented with a piece of black bread, fruit, a biscuit, a cup of fragrant green tea or coffee.

The protein diet, the menu of which may seem monotonous, actually provides much more freedom than everyone's favorite popular express diets. Here exemplary dishes with which you can diversify the diet:

. Baked (or steamed) chicken breast with oranges.

. Baked (or steamed) salmon fillet with cherry tomatoes or lemon.

. Any vegetable salads: from cabbage with apples and carrots (or cucumbers and tomatoes), seasoned with a mixture of olive oil, lemon juice and herbs, Greek, from tomatoes and cucumbers, from sauerkraut with peas.

. Any fruit salads: from pears and apples, from peaches and oranges, from kiwi, banana and blueberries, seasoned with yogurt.

. Cuts from vegetables and fruits.

. Fruit and dairy desserts without sugar: milk jelly with vanilla and cinnamon, frozen fruit juice.

. Soups and soups pureed in lean meat broth.

For those who are used to eating sweets every day, love pies and pies, deep-fried steaks, it will be difficult on such a diet, but the rest may not even notice the changes.

It is worth being careful about the protein diet if there are diseases gastrointestinal tract and kidneys. It can cause exacerbations.

The presence of excess weight suggests that in the human body there is a malfunction in the functioning of organs. digestive system. This adversely affects the heart, kidneys, blood vessels and brain.

You can deal with this problem if you follow proper diet and exercise moderately exercise. One of the effective methods is a protein diet for 2 weeks.

The main principle of rational nutrition is the use of foods that are rich in proteins. They relieve the feeling of hunger, thereby helping the body to eat less food.

Doctors say that it is a gentle and effective type of nutrition. It can be used by people with overweight. Proper nutrition is based on some recommendations:

Completely refrain from eating foods that are rich in carbohydrates. This list includes sugar, confectionery and flour products, potatoes, pasta. Remove harmful dishes from the menu in the form of fast foods, semi-finished products, canned food, smoked meats.
Each serving should contain not only protein, but also other useful components.
Meals are provided in fractions. Portions should be small. It is forbidden to overeat.
The first meal is made an hour after the morning rise. The last meal is allowed 3 hours before bedtime.
In the diet, you can include products that include fats of animal origin. But their number should not exceed 30-40 grams per day.
Observe drinking regimen. Drink at least one and a half liters of water per day.

This type of food is primarily suitable for those people who love meat, but are indifferent to sweets. The essence of the diet is to eat foods that are rich in protein.

After a person began to eat according to this principle, his body began to consume glycogen from previously formed reserves. A large amount of fluid leaves the body, which leads to rapid weight loss.

After a while, a store of fat and muscle mass is consumed to produce glucose. Weight begins to fall already slowly, in some cases remains on the same level. But this does not mean that the protein diet has ceased to work. It’s just that a person began to lose weight against the background of a decrease in the volume of the hips and waist.

The duration of the procedure is no more than 2 weeks. If you continue to adhere to this principle, then this will lead to a deterioration in the functioning of the kidneys. When a person does not want to think about it at all and continue to lose weight, then you need to drink plenty of water and include fiber in the menu.

Before deciding on a diet, a person should know that:

protein compounds saturate the body. So, they provide the body with energy and strength;
stick to proper nutrition should those who regularly practice physical activity, because protein restores energy well;
the course lasts from 7 to 14 days. This is enough to remove extra pounds and centimeters from problem areas;
protein diet eliminates the constant feeling of hunger. But this does not mean that there is absolutely nothing you need. It's just that the composition of the products should include a lot of protein;
there is one main minus - this is a complete rejection of sweet, fatty foods and starchy foods. Therefore, strong willpower is needed.

Doctors and patients have proven that such a nutrition system is the most humane for the body, unlike mono-diets.

Advantages and disadvantages

The main advantage of the nutrition system is the long absence of hunger. The body can work long time, waste energy and accumulated fat. This process is based on the fact that the processing of protein lasts longer than fats and carbohydrates.

After the diet is completed, the lost kilograms will not return again. Only for this you will have to adhere to a balanced diet.

A pronounced effect of proper nutrition is noticeable in those people who have a thick fat layer in the hips and waist. Thanks to such a diet, a person becomes slim, and also begins to eat less, seeing a positive result.

But there are also some downsides. Losing weight is the process that leads to the restructuring of the whole organism. Before you get hooked on a diet, you must take into account your wishes and follow all the rules.

If protein foods are consumed in large quantities, then water will begin to rapidly disappear from the body along with calcium. This process will increase the load on the kidneys. As a result, the patient will complain of excessive brittle nails, dull hair, fatigue and poor sleep.

Protein diet menu for 14 days

Food should be taken. Rational nutrition does not imply the use of a certain product. The menu is quite extensive and consists of simple dishes that are easy to prepare.

If a protein diet is prescribed, the menu for 14 days is indicated in the following table.

The diet can be changed based on your preferences.

What you can and can not eat on a diet

Better to pre-order. The menu can be diluted with some products in the form of quality sausages, dark chocolate, fruits and dried fruits in moderation.

If a protein diet for weight loss is prescribed, the table of allowed foods is as follows.

The product's name	The amount of proteins per 100 g
Chicken breast	22
Beef	18,8
Veal	19,7
Eggs	5,7
Pink salmon	21,1
Pollock	15,8
Rice	7,1
Oatmeal	11,8
Peas	23,1
low-fat kefir	3,1
Low-fat cottage cheese	18,1
hard cheese	26,8

The list of prohibited products includes:

potato;
flour and bakery products;
porridge with milk;
pasta of any kind;
carbonated drinks;
sugar;
alcohol.

During cooking, you can add spices and spices. But salt intake should be limited.

Varieties of protein diet

Proper nutrition is the key to health and a beautiful figure. In practice, there are several types of protein diet.

Kremlin diet

This method is considered the most common of all. Based on inclusion a large number protein, as well as vegetable fiber. Simple carbohydrates are prohibited. But the complex ones are in the limitation. You also need to drink plenty of fluids. Duration - from 1 to 2 months.

Hollywood diet

It is not the most useful, but quite effective. The main feature is a sharp decrease in carbohydrates and an increase in protein. High-calorie and fatty foods may be present. The main task is to change the chemical reactions in the body. You need to be on a diet for at least 2 months.

Ducan's diet

Based on the daily consumption of bran, reducing the amount of fluid per day, doing exercises. In the first 3-10 days, a serious test awaits a person, since dishes are prepared only from fish, poultry and meat. The next step is to change the diet. You can add vegetables to your diet. The third stage involves controlling the weight and consolidating the result.

If a beginner resorts to a protein diet, then it is better to choose a more sparing diet. This will help not only lose weight, but also bring overall well-being in order.

Contraindications and side effects

Although protein nutrition is considered one of the sparing types of diets, it has a number of limitations in the form of:

various kidney diseases;
problems with the liver;
the presence of gallstone disease;
severe diseases of the digestive tract;
the appearance of malignant neoplasms;
period of pregnancy.

A serious desire to lose weight often turns into adverse consequences. Do not cut out carbohydrates or fats completely. They just need to be limited. Dilute your diet with fruits and vegetables.

With a rapid loss of body weight, the manifestation of side symptoms in the form of:

pressure increase;
increase in the level of cholesterol in the blood;
lack of important vitamins and minerals;
violations of metabolic processes;
kidney dysfunction.

In any case, it is better to first get advice from a nutritionist and make sure there are no contraindications.

Getting out of the diet

Exit the diet should be gradual. It is not as difficult as it seems at first glance. It is enough to follow some rules in the following days:

Eat fractionally and in small portions.
Do not forget about the drinking regime.