Contents
Losing weight up to 10 kg in 14 days.
The average daily calorie content is 700 Kcal.
Protein diet is rightfully considered one of the most effective and efficient nutritional systems – weight loss diets. This popular diet is designed for an active lifestyle. The protein diet shows its effectiveness best with additional workouts in the gym, fitness, aerobics, shaping, etc. at least 3 times a week. In addition, a protein diet for 14 days involves at least 6 meals a day.
The protein diet menu completely excludes all foods high in carbohydrates and severely restricts the amount of fat. These high-protein foods dominate the menu, along with vegetables and fruits, which are sources of fiber, minerals and essential vitamins.
The protein diet is presented on vse-diety.com with two menu options: 7 days and 14 days. The effectiveness and average calorie content of these menus is completely identical, the only difference is in the duration of the diet.
Protein diet requirements
On a protein diet, simple recommendations are required:
• eat at least 6 times a day;
• alcohol on a protein diet is not allowed;
• do not eat later than 2-3 hours before bedtime;
• all foods for the diet should be dietary – with a minimum fat content;
• you should drink 2 liters of regular non-mineralized water a day;
The protein diet menu can be adjusted according to your wishes and preferences on other days, so that the daily calorie content does not exceed 700 Kcal.
1 day (Monday)
• Breakfast: coffee or tea.
• Second breakfast: egg and cabbage salad.
• Lunch: 100 g chicken breast, 100 g rice.
• Afternoon snack: 200 g of low-fat cottage cheese.
• Dinner: steamed fish 100 g (pollock, flounder, cod, tuna) or boiled with vegetable salad (100 g).
• 2 hours before bedtime: a glass of tomato juice.
Day 2 diet (Tuesday)
• Breakfast: coffee or tea.
• Second breakfast: cabbage salad with green peas 150 g, croutons.
• Lunch: steamed or boiled fish 150 g, 100 g of rice.
• Afternoon snack: vegetable salad (tomatoes, cucumbers, bell peppers) in olive oil.
• Dinner: 200 g of boiled or steamed lean beef.
• Before going to bed: a glass of kefir.
3 day (wednesday)
• Breakfast: coffee or tea.
• Second breakfast: an egg, apple or orange or two kiwis.
• Lunch: egg, 200 g. Carrot salad in olive oil.
• Afternoon snack: vegetable salad 200 g (cabbage, carrots, bell peppers).
• Dinner: 200 g of boiled or steamed lean beef or steamed chicken.
• Before going to bed: tea or a glass of kefir.
4 day (Thursday)
• Breakfast: tea or coffee.
• Second breakfast: egg, 50 g of cheese.
• Lunch: 300 g. Marrow fried in olive oil.
• Afternoon snack: a small grapefruit.
• Dinner: vegetable salad 200 g.
• Before bed: apple juice 200 g.
Day 5 (Friday)
• Breakfast: tea or coffee.
• Second breakfast: vegetable salad 150 g.
• Lunch: 150 g. Steamed fish, 50 g. Boiled rice.
• Afternoon snack: 150 g of carrot salad.
• Dinner: one apple.
• Before bed: a glass of tomato juice.
Day 6 (Saturday)
• Breakfast: tea or coffee.
• Second breakfast: egg and vegetable salad 150 g.
• Lunch: 150 g of chicken breast, 50 g of boiled rice.
• Afternoon snack: 150 g vegetable salad.
• Dinner: egg and 150 g. Carrot salad in olive oil.
• Before going to bed: tea or a glass of kefir.
7 day (Sunday)
• Breakfast: tea or coffee.
• Second breakfast: apple or orange.
• Lunch: 200 g of boiled beef.
• Afternoon snack: 150 g. Cottage cheese.
• Dinner: vegetable salad 200 g.
• Before going to bed: tea or a glass of kefir.
8 day (Monday)
• Breakfast: tea.
• Second breakfast: an apple.
• Lunch: 150 g of chicken, 100 g of buckwheat porridge.
• Afternoon snack: 50 g of cheese.
• Dinner: vegetable salad 200 g.
• Before going to bed: tea or a glass of kefir.
9 day (tuesday)
• Breakfast: coffee.
• Second breakfast: cabbage salad 200 g.
• Lunch: 150 g of chicken, 50 g of boiled rice.
• Afternoon snack: 150 g of carrot salad.
• Dinner: 2 eggs and a slice of bread.
• Before going to bed: tea or a glass of kefir.
10 day (wednesday)
• Breakfast: tea.
• Second breakfast: vegetable salad 200 g.
• Lunch: 150 g of fish, served with 50 g of rice.
• Afternoon snack: tomato juice 200 g.
• Dinner: a small grapefruit.
• Before bed: tea, black or green.
11 day (Thursday)
• Breakfast: coffee.
• Second breakfast: one egg.
• Lunch: vegetable salad 200 g.
• Afternoon snack: 50 g of cheese.
• Dinner: apple or orange or 2 kiwis.
• Before going to bed: a glass of kefir or tea.
Day 12 (Friday)
• Breakfast: tea.
• Second breakfast: an apple.
• Lunch: 150 g of boiled beef, 50 g of rice.
• Afternoon snack: 150 g. Cabbage salad in olive oil.
• Dinner: 2 eggs.
• Before going to bed: a glass of kefir or tea.
Day 13 (Saturday)
• Breakfast: coffee.
• Second breakfast: vegetable salad 200 g.
• Lunch: 150 g of boiled beef, 50 g of oatmeal or buckwheat porridge.
• Afternoon snack: a glass of orange juice.
• Dinner: 100 g of boiled fish, 50 g of rice.
• Before going to bed: a glass of kefir or tea.
14 day (Sunday)
• Breakfast: tea.
• Second breakfast: cottage cheese 150 g.
• Lunch: 150 g of fish, 50 g of boiled rice.
• Afternoon snack: 150 g of vegetable salad.
• Dinner: 2 eggs and a slice of bread.
• Before bed: a glass of tomato juice.
Contraindications to a protein diet
Before this diet, undergo a mandatory medical examination, because a protein diet is not allowed for everyone and is completely prohibited:
1.with deviations in the work of the heart (with arrhythmias) and any of its diseases;
2. hepatitis and any liver disease;
3. during breastfeeding and pregnancy;
4. with kidney dysfunction;
5. for joint pain or related diseases;
6. with colitis, dysbiosis, chronic pancreatitis and a number of other diseases of the digestive system;
7. diet increases the risk of thrombosis and is therefore not recommended in old age;
8. with a duration of more than 4 weeks.
Benefits of a 14-Day Protein Diet
1. While dieting, you can do fitness or shaping workouts alongside weight loss.
2. On a protein diet there is no feeling of hunger because protein foods are digested for up to 4 hours in duration, and menu snacks are less than 3 hours (with 6 meals a day).
3. Any manifestations of weakness, general fatigue, lethargy, dizziness will be minimal – compared to other diets.
4. Protein diet for 14 days is one of the simplest and easiest to limit.
5. Improvement of the body occurs in a complex way – the thighs become more elastic, the skin is tightened and stimulated, sleep is normalized, cellulite decreases, mood and performance increase – due to additional loads while limiting fats.
6. The menu includes a large amount of vegetable fiber, so interruptions in the work of the intestines are unlikely.
7. The rate of weight loss on a protein diet is not the highest, but its results are different – if the correct diet is followed, the weight gain will not occur for a long period of time.
8. Exercising in the gym while dieting will only enhance the effect of losing weight, making you slim and graceful.
Disadvantages of a protein diet for 14 days
1. The 14-day protein diet is not optimally balanced, although it is used in conjunction with fitness or shaping.
2. Abrupt jumps in blood pressure are possible.
3. Six meals a day is not for everyone.
4. Classes in gyms are supposed – which is not always possible.
5. Repeated carrying out of this variant of the protein diet for 14 days is possible not earlier than in a month.
6. Any chronic illness during the diet may worsen.
7. Vitamins, trace elements and minerals during the diet are not enough for the body and the negative effect only intensifies with additional loads. It is necessary to take multivitamin preparations or their complexes.