Contents
Losing weight up to 5 kg in 7 days.
The average daily calorie content is 705 Kcal.
One of the most effective weight loss diets is a protein diet. Foods with a high relative protein content will quickly help satisfy hunger and recuperate after exercise. A protein diet is more suitable for weight loss with complementary activities such as fitness, aerobics, or gym shaping at least three times a week.
A protein diet completely prohibits carbon-containing foods and foods high in fat from the menu. Additionally, the protein diet includes antioxidants, primarily citrus fruits (grapefruit, kiwi). Besides, they will be an additional source of the main groups of vitamins.
The protein diet on vse-diety.com has two menu options – one and two weeks. The effectiveness of both protein diets is the same, the only difference is in the duration and more balanced nutrition in the second option.
Protein diet requirements
During a protein diet, be sure to follow the simple requirements:
• before going to bed, eat no later than 2-3 hours;
• eat 6 times a day;
• do not take alcohol;
• all products should be selected with a minimum fat content – dietary;
• drink at least 2 liters. per day of ordinary non-mineralized water;
Monday
• breakfast: a glass of milk or kefir;
• second breakfast: 200 g of rice porridge;
• lunch: 150 g of boiled beef;
• afternoon snack: 200 g of vegetable salad;
• dinner: 200 g of vegetable salad;
• before bedtime: 200 g of apple juice.
Tuesday
• breakfast: tea or black coffee without sugar;
• second breakfast: 100 g of fat-free cottage cheese;
• lunch: 150 g of chicken, vegetable salad in olive oil;
• afternoon snack: 100 g of rice, half an apple;
• dinner: 200 g of tomato salad;
• before going to bed: 200 g of tomato juice.
Wednesday
• breakfast: coffee or tea;
• second breakfast: 100 g of boiled beef;
• lunch: 150 g of boiled fish, 100 g of rice;
• afternoon snack: half an apple;
• supper: 150 g cabbage salad with green peas and onions;
• before going to bed: 200 g of apple juice.
Thursday
• breakfast: tea or black coffee;
• second breakfast: 100 g of beef or boiled chicken;
• lunch: vegetable soup with a slice of black bread;
• afternoon snack: 150 g of rice;
• dinner: 100 g of boiled meat, vegetable salad;
• before going to bed: 200 g of apple juice.
Friday
• breakfast: a glass of milk or kefir, croutons;
• second breakfast: 100 g of carrot salad;
• for lunch: boiled fish 150 g, 2 boiled potatoes;
• afternoon tea: 150 g of vegetable salad in olive oil;
• dinner: boiled lean lamb 100 g;
• before bed: 200 g of tea or kefir.
Saturday
• breakfast: coffee or tea;
• second breakfast: 1 egg, 2 croutons;
• for lunch: 100 g of rice and 100 g of boiled meat;
• afternoon snack: an apple or 2 kiwis;
• dinner: 100 g of rice and 100 g of boiled fish;
• before going to bed: 200 g of orange juice.
Sunday
• for breakfast: coffee or tea;
• second breakfast: sausage with a slice of bread;
• lunch: 150 g of any vegetable salad in olive oil and 100 g of rice;
• afternoon snack: 100 g of green pea and cabbage salad;
• dinner: 200 g of boiled lamb or chicken;
• before going to bed: 200 g of kefir or tea.
If your daily routine does not allow for all 6 meals, then vse-diety.com can combine breakfast with lunch or afternoon tea with dinner.
Contraindications to a protein diet
Before a protein diet, be sure to undergo a medical examination, because direct contraindications to a protein diet are:
1.disorders in the liver;
2. diseases and abnormalities in the work of the heart (arrhythmia);
3. during pregnancy and breastfeeding;
4. diseases or pain in the joints;
5. impaired renal function;
6. diseases of the digestive system (for example, dysbiosis, colitis, chronic pancreatitis);
7. not recommended in old age (accompanied by the risk of blood clots due to excess protein).
Benefits of a 7-Day Protein Diet
1. This diet will allow you, along with weight loss, to carry out intense fitness shaping workouts, which is difficult during other fast and effective diets.
2. Losing weight on a protein diet is not accompanied or almost not accompanied by persistent feelings of hunger, because the time for the digestion of protein food reaches 4 hours, while the interval between snacks is less than 3 hours (with 6 meals).
3. It is clear that with such a diet, the manifestations of general fatigue, dizziness, weakness, and lethargy, typical for other diets, will be minimal, which will additionally contribute to physical activity.
4. Compared to other menus of the popular 7-day protein diet, one of the smallest in terms of restrictions.
5. The body is healed in the complex – the skin is stimulated and tightened, the hips become more elastic, cellulite decreases, sleep is normalized, efficiency and mood increase – as a result of additional physical. loads in the absence of vegetable and animal fats.
6. The protein diet menu contains a sufficient amount of fiber, which in combination with shaping fitness will normalize bowel function.
7. The rate of weight loss on a protein diet is far from a record, but its effectiveness in the absence of weight gain after a diet, while following the correct diet after the diet.
Disadvantages of a protein diet for 7 days
1. Like any other effective diet, the 7-day protein diet cannot be considered optimally balanced, although it is recommended with additional physical. loads.
2. The recommended diet (6 times a day) is not suitable for everyone.
3. Protein diet involves additional exercises in gyms, fitness shaping.
4. During the diet, sharp fluctuations in blood pressure are possible.
5. During the diet, chronic diseases can worsen.
6. If the weight after the diet has not yet reached the norm, it can be repeated no earlier than 2 weeks later.
7. As with any diet of vitamins and microelements, the body does not receive enough – this deficiency is compensated by the intake of complexes of multivitamin preparations.
2020-10-07