Contents
The essence of the protein diet is reflected in its name: having decided to lose weight using this technique, a woman should tune in to the fact that she will have to take mainly protein foods – meat products, fish, milk, kefir, etc. Protein dishes are digested for quite a long time and allow not feel hungry for a long time. At the same time, the body begins to experience a lack of energy and draw it from its own reserves. As a result, excess weight goes away.
The principles of the diet “minus 5-7 kg per week”
To get rid of extra pounds with a protein diet, you must adhere to the following rules:
The menu should contain mainly protein foods. Their mass fraction will be at least 60%.
It is necessary to include in the diet not only vegetable proteins, but also proteins of animal origin. They should be present in the dishes in the same proportions.
Proteins must be “clean”. This means that any semi-finished products, sausages, sausages and other processed meat dishes are prohibited.
During the diet, you should eat fresh vegetables, which will help eliminate toxic breakdown products of protein foods from the body.
You need to sit down at the table at least 4 times a day. Even better, if you can make time for a couple of extra snacks.
3 hours before bedtime, you need to give up any food.
Those products that are on the prohibited list should be completely excluded from the menu. Failure to comply with this rule is unacceptable.
You need to drink at least 2 liters of water per day.
The priority is cooking methods such as boiling and stewing. You can also cook for a couple, but it is better to refuse fried foods. In extreme cases, you can bake food.
If the diet is supplemented with physical activity, then the process of losing weight will go much faster. It is allowed to visit the gym, do fitness, jogging, aerobics, walking. Strength after exercise will be restored quickly, which is possible due to the use of a large amount of protein. If you ignore physical activity, then the protein will accumulate in the body, which can provoke disturbances in the functioning of the kidneys, their soreness and swelling.
If there is no allergy, then you can include kiwi and grapefruit in the menu. These products have antioxidant properties. Their regular use will also saturate the body with vitamins and minerals.
Taking complexes containing vitamins and minerals is a prerequisite that must be observed during a protein diet. After all, the body will not be able to get them from products in sufficient volume.
Permitted and prohibited products
Products that can be included in the menu:
Sour-milk drinks and cottage cheese. It is important that the percentage of fat content in them is minimal.
Turkey meat and chicken meat. It is necessary to remove the skin from it.
Low fat fish.
Champignon.
Shrimp, mussels, scallops, squid.
Hard cheeses, tofu. The daily norm is 30 g.
Egg.
Tomatoes, cucumbers, beans in pods, bell peppers, cauliflower, broccoli, onions, peppers. In addition to the fact that these vegetables can be consumed in their pure form, it is allowed to make juice from them.
Cashews and almonds, but no more than 4-6 nuts per day.
Apples, but not sweet, grapefruits, kiwi.
Fruit drink based on berries, water, coffee, tea.
There are also products that need to be excluded from the menu, among them:
Sugar and all sweets in which it is present.
Bread and other flour products.
Butter.
Alcoholic drinks.
Vegetables containing a lot of starch, such as corn and potatoes.
Fat meat.
Fatty dairy products.
All confectionery.
Fruits containing a lot of sugar: bananas, pineapples, grapes, apricots, peaches, plums, pears.
Preserved products.
Semi-finished products.
Calculate your metabolism
When a person completely refuses food containing carbohydrates and switches to a protein menu, this can provoke ketosis (poisoning of the body with ketone bodies resulting from the breakdown of proteins). Therefore, complex carbohydrates must be present in the diet. The daily calorie content is calculated based on the weight of the body losing weight.
The metabolic rate is calculated individually. This will allow you to choose the optimal amount of food that a person should consume throughout the day. To the resulting figure, you will need to add no more than 300 kcal if a person leads a sedentary lifestyle. When he experiences physical activity of one intensity or another, then 400-800 kcal will need to be added to the figure obtained.
To calculate your metabolism, you must adhere to the following algorithm:
Divide your body weight in kilograms by 0,454.
The resulting figure is multiplied by 0,409.
The result is multiplied by 24 again. This is the last step. The final figure displays the individual volume velocity of substances.
There is a simpler formula for calculating metabolism, which looks like this:
Women need to multiply their weight in kilograms by 0,9 and by 24.
Men need to multiply their weight by 1,0 and by 24.
Please note that the result will be an average.
The third formula by which you can determine your metabolism is as follows:
For women: 655 + (9,6 * body weight) + (1,8 * height in centimeters) – (4,7 * age).
For men: 66 + (13,7 * weight) + (5 * height in centimeters) – (6,8 * age).
It is called the Harris-Benedict formula.
The presented protein menu is designed for a week. It is a recommendation and can be modified if desired. The main thing is not to exceed the allowable number of kilocalories per day and not to eat foods from the prohibited list.
The diet should be entered smoothly. To do this, a few days before it starts, you need to gradually cut your own diet during the main meals. This will avoid putting a lot of stress on the body.
| First meal | Main meal | Snack | Dinner |
1 | Morning should be started with a glass of water at room temperature, to which lemon juice is added. After a quarter of an hour, you can eat a serving of low-fat cottage cheese. | Lean beef with a total weight of 200 g, a salad of greens and sesame seeds. | Tomato, cheese without salt. | Steamed chicken breast, cauliflower. |
2 | A piece of low-fat cheese, unsweetened apple, water. | Turkey meat in the amount of 200 g, vegetable salad. | Curd with 0% fat. | Grilled chicken breast, vegetable juice. An hour before bedtime, you can drink a glass of kefir. |
3 | Green peas and a piece of tuna. | Vegetable salad, steamed hake. | Mozzarella. | Shrimps, cabbage leaves and greens in the form of a salad. |
4 | Boiled eggs – 2 pcs., Bread. | Zucchini caviar, veal in the amount of 200 g. | Grapefruit. | Beans with chicken fillet. |
5 | Yogurt with 0% fat, kiwi. | Ukha, steamed vegetables, bread. | A glass of yogurt. | Salad with tomatoes and cucumbers, beef fillet stew. |
6 | Steamed omelet, prunes. | Vegetable soup, boiled turkey breast. | An Apple. | Cabbage salad, chicken fillet. |
7 | Water with lemon juice, low-fat cottage cheese. | Boiled veal, green leaf salad. | Cheese. | Vegetable salad with feta cheese, a glass of kefir at night. |
Be sure to drink at least 2 liters of water without gas per day. In order not to reduce this dose, you can set an alarm clock that will remind you every hour that it is time to drink a glass of water.
| First meal | Main meal | Dinner |
Mon | A cup of coffee | 2 boiled eggs | Boiled beef, salad with lemon juice dressing |
Tues | Cup of coffee and crackers | 2 chicken eggs | Salad, turkey ham, kefir |
Wed | A cup of coffee | Any vegetables | 2 boiled eggs, ham salad |
Thurs | A cup of coffee | Carrot juice, boiled eggs | Beef salad with lemon juice dressing |
Fri | Carrot salad with lemon juice dressing | Hake in foil in the oven | No |
Sat | Coffee | Chicken meat and salad | Grated carrots, chicken meat |
Total | Coffee | Boiled veal, any fruit | See dinner for Thursday |
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| First meal | Second meal | Last meal |
1 | Fried eggs with bacon and dill – 2 c.u. e.; 110 g of any low-fat cheese – 1 cu. e.; Unsweetened coffee – 0 c.u. e. | A plate of soup based on celery – 8 c.u. e.; Salad with porcini mushrooms and mushrooms, serving 170 g – 6 c.u. e.; A piece of meat and tea without sugar – 0 c.u. e. | A handful of walnuts – 6 cu. e.; Fresh small tomato – 6 cu. e.; Chicken meat – 0 c.u. e. |
2 | Boiled eggs (3 pcs) with mushrooms – 1 c.u. e.; 160 g of cottage cheese – 4 c.u. e.; Tea without sugar – 0 u. is. | Vegetable salad, 120 g – 4 c.u. e.; 270 g cabbage soup with meat – 6 c.u. e.; Pork skewers, 150 g – 2 c.u. e.; Unsweetened coffee – 0 c.u. e. | Broccoli cabbage, 150 g – 7 c.u. e.; Gurina breast fried in a pan, 250 g – 3 c.u. e.; Unsweetened tea – 0 c.u. e. |
3 | Three boiled sausages – 0 c.u. e.; Fried zucchini, 150 g – 7 c.u. e.; Tea without sugar – 0 u. is. | Soup with vegetables and melted cheese – 6 c.u. e.; Beef chop – 0 c.u. e.; Red cabbage in the form of a salad – 5 c.u. e.; Unsweetened coffee – 0 c.u. e. | Steam hake, 300 g – 0 c.u. e.; Small tomato – 6 cu. e.; Olives, 15 pcs – 3 c.u. e.; Kefir – 6 u. e. |
4 | Four boiled sausages – 3 c.u. e.; 130 g boiled cauliflower – 5 c.u. e.; Tea without sugar – 0 u. is. | Chicken soup, 250 g – 7 c.u. e.; Lamb kebab, 200 g – 0 c.u. e.; Vegetable salad, 150 g – 6 c.u. e.; Unsweetened tea – 0 c.u. e. | Fried halibut, 300 g – 0 c.u. e.; 200 g of cheese – 2 cu. e.; Lettuce, 150 g – 4 c.u. e.; Unsweetened tea – 0 c.u. e. |
5 | Omelet and cheese – 3 c.u. e.; Coffee without sugar – 0 u. is. | Grated carrot salad, 100 g – 7 c.u. e.; Soup with celery, 250 g – 8 c.u. e.; Escalope – 0 u. is. | Steam notothenia, 250 g – 0 c.u. e.; Cabbage salad, 180 g – 4 c.u. e.; 150 g of cheese – 2 cu. e.; Red wine, 250 g – 2 c.u. e. |
6 | Fried sausages with eggs – 2 c.u. e.; 100 g of processed cheese – 1 tbsp. is.; Unsweetened tea – 0 c.u. e. | Fish soup, 250 g – 5 c.u. e.; Chicken meat in the oven, 270 g – 5 c.u. e.; Vegetable salad, 100 g – 6 c.u. e. | Boiled meat, 250 g – 0 c.u. e.; Small tomato – 6 cu. e.; A glass of kefir – 10 u. is. |
7 | Four boiled sausages – 3 c.u. e.; Eggplant ragout – 8 c.u. e. | Tomato and cucumber salad, 100 g – 3 c.u. e.; 200 g of hodgepodge from different meats – 5 c.u. e.; Chicken skewers, 250 g – 0 c.u. e.; Tea without sugar – 0 u. is. | Baked pollock, 250 g – 0 c.u. e.; Lettuce, 200 g – 4 c.u. e.; A piece of hard cheese, 100 g – 1 u. Kefir – 10 u. e. |
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Interesting recipes
Cream soup with egg
Products that will be required for its preparation:
Chicken breast – 400 g.
Spinach – 400 g.
Boiled eggs – 2 pcs.
Milk – 150 ml
Spices, salt, parsley.
The chicken must be cooked until tender, adding black peppercorns, Provence herbs and bay leaf to the broth during cooking. The meat is cooled and cut into cubes. The broth is not poured out, spinach is added to it and boiled until the vegetable becomes soft. Chopped boiled eggs and spinach broth are chopped in a blender, after which milk is added to the pan and mixed thoroughly. The soup is ready, it is served to the table, putting 1/2 eggs in a cup.
Fish soup
To prepare it, you will need the following products:
White fish without bones – 400 g.
Red bulb – 1 pc.
Cauliflower – 0,4 kg.
Lemon juice, pepper, salt.
You can add yogurt to the soup.
Cauliflower, fish and onions are chopped, put in a saucepan, poured with water and put on fire, brought to readiness. Before serving, lemon juice, yogurt, salt and pepper are poured into the soup.
Protein salad
To prepare the dish, you will need the following food set:
Egg of chicken – 3 pcs.
Chicken breast – 1 pc.
Fresh cucumber – 1 pcs.
Chinese cabbage – 0,4 kg.
Salt, mustard, yogurt.
Boiled chicken breast and eggs are cut into cubes, the cabbage is mashed and torn by hand, the cucumber is cut into slices. For dressing, you will need to mix yogurt (100 ml), a tablespoon of mustard, salt to taste. All components are combined, lemon juice is added.
Cottage cheese omelette
Products for its preparation:
Cottage cheese in grains – 100 g.
Protein – 3 pc.
Green onions – 3 stalks.
Dill and salt.
Proteins need to be separated from the yolks and beat them until foam is obtained. Cottage cheese is mixed with dill and salt is added to it. Carefully combine the cottage cheese with protein, pour the resulting mass into a baking dish, sprinkle with green onions on top. The dish is removed in the oven and brought to readiness.
Cheesecake from cottage cheese
To prepare it, you will need the following food set:
Cottage cheese with 0% fat content – 200 g.
Lemon juice – 50 g.
Corn starch – 2 tablespoons.
An Apple.
Yolk of two eggs.
Squirrels 5 eggs.
The peel is removed from the apple, the bones are removed from it, crushed in a blender. Then starch, lemon juice, cottage cheese and yolks are added to the apple, the resulting mass is mixed with a blender. Proteins are beaten separately, combined with curd cream. The mixture is poured into a mold that needs to be moistened with water. Bake in the oven for half an hour at a temperature of 180 ° C.
Spinach pate
To prepare it, you will need the following products:
Spinach in a puree state – 100 g.
One egg.
Sour cream – 20
The egg must be boiled and finely chopped, mixed with sour cream and spinach. The resulting mass is laid out in a salad bowl and served at the table.
Pros and cons of the diet “minus 5-7 kg per week”
Benefits of a high protein diet:
For a long period of time, a person will not experience hunger, as protein foods perfectly saturate.
Excess weight goes away very quickly, in 2 weeks you can lose about 10 kg.
The menu is quite varied.
The result is stable, extra pounds will not return after a few days.
Cons of a protein diet:
During weight loss, you will have to abandon the use of the usual fatty and fried foods, sweets and pastries.
The body will not be able to get enough vitamins and minerals from the proposed food set.
Scientists have proven that if you refuse physical activity during a protein diet, this will negatively affect the state of the body. If you adhere to this method of losing weight for a long time, then this threatens the formation of kidney stones, edema and other health disorders.
Противопоказания
Before embarking on a protein diet, you should consult a specialist, as it has a number of contraindications, including:
Cancers of any localization.
Diseases of the digestive organs of a chronic course (even in remission).
Gestation
The person is over 50 years of age.
Diseases of the liver and urinary system.
Pathology of the heart and blood vessels.
Diseases of the joints.