Protein diet for weight loss: a weekly menu

protein diet for weight loss

Protein diet for weight loss: The menu of the week includes a variety of foods with the highest protein content, which can cause some organs to malfunction, damage the immune system and a number of contraindications. Nutritionists recommend using this method only for healthy people and not more than once a year to lose extra weight or gain muscle mass.

A strong blow to the body requires recovery over many months, but gives serious results and is suitable for those who can not give up fish and meat dishes. Eating sugary foods in such a diet is severe, which can be a serious concern for sweets and affects brain activity. What types are available, pros and cons, menus and information are given in the text below.

Effects of proteins on the human body

Protein is necessary for the normal development and functioning of the human body, it is as harmful as deficiency. Work together to understand this complex mechanism and to study the advantages and disadvantages of protein in the diet for muscle and fat mass.

Protein is a complex organic compound containing nitrogen that distinguishes it from carbohydrates and fats. It is a structural element of cells and the human body is deprived of the ability to synthesize proteins independently. It turns out that it can be obtained only from the outside - by eating inside. This type of connection scheme:

  1. Received with food.
  2. Damage to amino acids in the digestive system.
  3. Synthesis of proteins and enzymes from decay products.

Thus, a protein deficiency helps:

  • growth and development retardation;
  • deficiency of enzymes for digestion;
  • anemia;
  • decrease in defense capability;
  • dystrophy;
  • Decreased muscle mass.

Since the essence of a protein diet is a large amount of protein consumed, it is necessary to talk about how it affects the excess and the consequences:

  • create excessive stress on the kidneys;
  • increased likelihood of cardiovascular disease;
  • bone loss due to calcium loss (excreted in the urine) and osteoporosis;
  • metabolic disorders;
  • gastritis;
  • constipation and other diseases of the gastrointestinal tract;
  • headache.

If the recommendations are not followed, the risk of disease increases: drinking too little water, lack of physical activity, non-compliance with contraindications, etc.

Protein Diet: How It Works

The principle is as follows:

  • increased protein intake;
  • Minimize carbohydrates as much as possible.

When taken with food, the body's unprocessed protein compounds:

  • glucose;
  • fat.

This diet is an express tool for the loss of excess fat tissue. Protein digestion takes a long time, so there is no feeling of hunger. To reduce the load on the organs, you need to take plenty of water inside, which increases during the hot season.

Carbohydrate deficiency can lead to metabolic disorders, so this type of diet should be approached with caution and only after consulting a specialist to avoid harming yourself.

Protein Diet Excess

The benefits of a protein diet

This nutritional system involves rapid weight loss without the urge to eat. Other advantages:

  • long saturation;
  • diversity in diet;
  • Calories are not limited to the food consumed;
  • long-term protection of results in accordance with exit rules;
  • Efficiency in the form of ten kilograms in fourteen days.

Who is contraindicated in the protein diet

With obvious advantages, the power supply system is not without the following disadvantages:

  • unbalanced diet;
  • significant burden on the organs;
  • mineral loss (excreted in the urine);
  • vitamin, mineral and nutritional deficiencies;
  • refrain from sweet, floury products (worries for lovers);
  • compulsory physical activity is required - without it the body will be harmed.

Due to its shortcomings, the program has a number of contraindications:

  • pregnancy period;
  • age of children;
  • over the age of sixty (possible thrombosis);
  • kidney and liver diseases;
  • gallstone disease;
  • diseases or abnormalities of the gastrointestinal tract;
  • oncological diseases;
  • Presence of
  • neoplasms.

In some cases, eating large amounts of protein can be life-threatening, so you should first consult a dietitian, therapist for contraindications.



  • compulsory physical activity in the form of a series of exercises;
  • you should burn more calories than you consume daily (the difference should be three hundred kilocalories);
  • Take small portions, but often;
  • consumption of metabolic enhancers and natural fat burners (coffee, green tea);
  • Calculate the minimum amount of protein - forty grams / day - and the maximum - 140 grams / day;
  • use of additional vitamin and mineral complexes.

Weight loss in the early days is caused by fluid loss, perhaps due to weight gain due to muscle growth. The weight loss program is unbalanced, promotes mineral loss, and requires the mandatory use of multivitamins. The measure is effective against fatigue and the consequences in the form of broken nails, excessive loss of ropes, etc. It will prevent.

Types of protein diets

This type of food combines a number of diets developed by different nutritionists, the difference is in duration and rules:

types of protein diet
    According to Dukan
  • (in stages, has a number of requirements, no need to count calories, you need to consume a small amount of salt and prevent thirst);
  • Malysheva(lasts twenty-eight days, does not allow hunger, you have to eat five times, count calories, eat simple carbohydrates);
  • Kremlin view(assumes taking honey - 1 = 1 gram of carbohydrate / 100 grams of this product - and vegetable days);
  • According to Atkins(low-carbohydrate system, the use of cheeses, meat, dairy products is prohibited);
  • byMaggi(eat three times a day, there are two options - eggs and cottage cheese, calories need to be counted).

The pros and cons of each type are shown in the table:

title Suitable for Pros Cons
Ducan Everyone No need to count calories and limit your diet Contraindicated in diseases of the central nervous system
Malysheva Those who want to improve their health and lose weight for a long time Long-term results, simplicity, not much to eat Weight loss occurs at a slow, low metabolic rate, children, adolescents, pregnant women, heavy physical work and the presence of chronic diseases are contraindicated
Kremlin Overweight people Weight loss while maintaining psychological comfort Low mental activity, unsuitable for lovers of sweets, diseases of the kidneys, heart, gastrointestinal tract, unacceptable for pregnancy
Atkins Everyone Fast and effective weight loss, improves the functioning of the kidneys and other organs Many essential foods are forbidden
Maggi Everyone The menu has its own selection, simple rules, no age restrictions Requires an increased amount of eggs, which leads to an increase in cholesterol

The Ducan Diet focuses on reducing carbohydrates in the first place. Dandruff is added to the diet to improve the functioning of the digestive system. In later stages, the body continues to lose weight, but carbohydrate-rich foods begin to return to the menu.

Malysheva's program involves a long-term weight loss system, which leads to long-term results. Basic principles: take at least two liters or ten glasses of water a day, avoid sugar and salt, do not eat too much.

The Atkins system combines the following requirements:

  • the amount of meat, fish should be equal to vegetables, fruits;
  • reduced carbohydrate volume;
  • Protein and fat foods are not limited to consumption.

There is also a classic version:

  • five days;
  • ten days;
  • fourteen days.

Approved products

There are two requirements for foods that are allowed to be consumed as part of a protein diet:

  • high protein content;
  • low fat concentration.

Only materials that meet these requirements can be items for the preparation of the daily menu. The list (name / example) includes:

  • lean bird / chicken, turkey;
  • rabbit meat;
  • dana;
  • lean beef;
  • intestine / liver (chemically contains vitamins and minerals);
  • lean fish / tilapia;
  • salad;
  • parsley;
  • cilantro;
  • dill;
  • vegetables / cucumbers, tomatoes, onions, pumpkins;
  • chicken or quail egg white;
  • fruit plants and juices / apple, citrus;
  • rice, buckwheat, oatmeal (not more than one hundred and sixty grams per day);
  • bread (maximum sixty grams per day);
  • tea;
  • natural coffee;
  • still mineral water;
  • low-fat dairy products of classic origin / milk, kefir, yogurt, cottage cheese;
  • spice / black, red pepper;
  • sauces / soy, etc.

Maybe use apple cider vinegar, seafood, tofu cheese, low-fat cheese.

Nutritional value is not an indicator of a component's suitability; the main focus should be on the amount of carbohydrate and fat components. When calculating the amount of protein, the information obtained from the food packages provided by the manufacturers should be used as a source of information.

Prohibited Products

The following checklist can help determine food compatibility:

  • pork, fish with a high percentage of fat;
  • pasta;
  • bakery products;
  • all types of cereals except those listed in the permitted list;
  • fruit plants (only apples and citrus are allowed) (bananas are not recommended);
  • potatoes (high starch content);
  • corn;
  • carrots (contains sugar);
  • beets (contains sugar);
  • fructose;
  • sugars and sweeteners;
  • juices (except allowed);
  • sugar products;
  • sugary drinks;
  • carbonated water (mineral and other beverages);
  • mayonnaise;
  • ketchups;
  • Any sauce with a high percentage of fat.

Protein drinks

The daily diet should not exceed at least 1, 2 and 1, 6 grams for the normal functioning of the body. You can also maintain the norm by drinking drinks with an increase in this ingredient during the day. There are three drink options:

  • protein is shaken from powders;
  • homemade cocktails;
  • milk, dairy products, juices separately.

Powdered proteins are concentrates that do not contain small amounts of fat and carbohydrates. A distinctive feature is the ease of assimilation.

You can make a high-protein drink by mixing the simple foods you find in the kitchen. The table shows possible changes:

title Components Volume, grams / quantity, number Kcal / gram protein
With Banana

cottage cheese 0%







Chicken egg white


cottage cheese 0%





Two teaspoons


cottage cheese 0%







Table spoon

198 / 19. 5
With spinach


Low-fat Greek yogurt


Vanilla extract




a quarter teaspoon

196 / 22. 4
Oats and berries



Frozen fruits


Greek yogurt





Three tablespoons


One or two dice


The drinks listed in the table are high in protein, not all of which are suitable for the diet - when choosing, you should follow the list of foods that are prohibited for a particular diet.

7-day protein diet menu

protein diet menu

When designing the menu for the day, the manufacturer's information about the composition of the product should be taken into account, the general information is given in the list(name / calories / protein / fat / carbohydrates):

  • chicken fillet / 110/23, 1/1, 2 / -;
  • Idea file / 84 / 19. 2 / 0. 7 / -
  • rabbit meat / 173/33 / 3. 5 / -;
  • beef / 250/26/15 / -;
  • tilapia / 96 / 20. 1 / 1. 7;
  • flounder / 83 / 16. 5 / 1. 8 / -;
  • hake fish meat / 86 / 16. 6 / 2. 2 / -;
  • cod / 78 / 17. 7 / 0. 7 / -;
  • one percent kefir / 40 / 2. 8 / 1. 0 / 4. 0;
  • one percent milk / 41 / 3. 3 / 1. 0 / 4. 8;
  • one percent yogurt / 40 / 3. 0 / 1. 0 / 4. 1;
  • one percent curd / 79 / 16. 3 / 1. 0 / 1. 3;
  • chicken liver / 136 / 19. 1 / 6. 3 / 0. 6;
  • beef liver / 125 / 20. 0 / 3. 1 / 4. 0.

Recommendations for use are given in the table:

Product / Group / Period Reception time
Breakfast Not later than three hours (count until waking up)
Food At least three hours of sleep
Complex carbohydrates Small portions in the morning - no later than 14: 00
Apples (no more than two) or citrus fruits Before dinner
Combination of proteins with non-starchy vegetables (tomatoes, cucumbers, celery) After 14: 00

These rules should be followed when designing a daily diet.No more than thirty grams of vegetable oil in the form of flaxseed oil is allowed.

The Simple Protein Diet

The food in this program is essentially taken five times, following the above recommendations. The menu is shown in the following table:

Days Breakfast Snack Lunch Snack Food
1 cottage cheese Fruit / apple Whole grain bread / chicken fillet Natural Yogurt Steamed fish / vegetable salad
2 Tea Orange Beef / cooked vegetables Kefir Cooked fish
3 Tea / Three Chicken Eggs Apple Boiled turkey fillet with rice cottage cheese Boiled beef / vegetable salad (cabbage)
4 Oatmeal cookies, two pieces / kefir Grapefruit Baked chicken / asparagus Kefir Boiled fish / vegetables
5 Curd with tea Apple Boiled fish / whole grain bread Yogurt Beef / cooked vegetables
6 Tea / two squirrels Citrus Beans / vegetables Kefir Boiled fish / vegetables
7 Curd with tea Apple Boiled beef / vegetable soup / bread cottage cheese Boiled beef / fresh vegetables

Ducan's Diet

User results range from one pound to four pounds lost in seven days. An example menu is presented in the table:

Days Breakfast Lunch Snack Food

Protein Omelet

Lightly salted salmon


Chicken Cutlets


cottage cheese


Seafood (soup, cocktail)

Strained cheese casserole

Tea (herbal, green, black)

Beef Meatballs / Vegetable Salad Kefir + bran Vegetable casserole with chicken dish

Baked cheesecake with sour cream


Fish soup or fish soup Apple, Citrus or Kiwi Cooked meat and vegetable dish

cottage cheese


Meat solyanka Lightly salted salmon and greens sandwich Roll with meat and vegetables

Chicken fillet



Baked fish / whole grain bread pancakes with cottage cheese and bran Chicken cutlets / vegetable salad

Boiled Chicken Egg

Lightly salted salmon


Bean Casserole / Vegetable Salad


Herbal Tea

Steamed fish steak / cabbage salad

Fried egg with added meat


Vegetable meat soup

Apple, Citrus or Kiwi


Cooked fish / vegetables

Red Wine

Protein-carbohydrate diet for weight loss

A sample menu for a week within this food system is presented in the table:

Days Breakfast Snack Lunch Snack Food

Curd + dried fruits

Coffee + cream

Apple / one Lentil Chicken Soup Tea + jam blind

Protein Omelet

Herbal tea

Orange / one Spinach Soup Kefir Chicken Nuggets

Strained cheese casserole

Coffee + milk

Kiwi / two Goldfish in milk Yogurt Egg Salad
4 Oatmeal + fruit + honey Garnet / one Soup with potatoes and sour cream Dates / palm buckwheat / salad with honey and cabbage

Strained cheese casserole + honey

Tea + jam

Banana Fish and Shrimp Soup Yogurt Protein and Carbohydrate Salad

Boiled proteins / two pieces

Herbal tea

tangerine / two Oriental soup (from eggs and pink salmon) whipped milk Kebab (turkey + vegetables)

Rice porridge


Coffee + sugar

Banana Minestrone Cooking Meatballs (potatoes and cabbage)

Protein Diet for Women

Recommendations are given in the table (corresponding to numbers and grams):

Days Breakfast Snack Lunch Snack Food

cottage cheese / 200


Apples / 1

Baked chicken fillet / 100

Black bread



Vegetable salad

2 Yogurt Orange / 1 Beef + vegetables Kefir Fish + vegetables

Boiled egg


Grapefruit / 1 Chicken fillet + brown rice Yogurt

Cooked beef

Vegetable salad



Oatmeal cookies / 3

Banana / 1 Turkey fillet Ryazhenka

Cooked fish

Vegetable salad

5 cottage cheese / 200 Apple / 1

Cooked beef

Black bread


Cooked fish

Vegetable salad

6 omelet Garnet / 1

Cooked chicken fillet

Vegetable salad

Yogurt Cooked fish + vegetables
7 cottage cheese / 200 Naringi / 2

Boiled beef

Black bread

Kefir Cooked fish + broccoli

Duration of protein diet

The classic variation implies three types of periods during days:

The maximum number of days is fourteen. Meaning includes the presence of physical activity, such a diet with a passive lifestyle can lead to impaired renal function. It is necessary to consume large amounts of fluid to reduce the load on the internal organs. Exceeding the recommended time may result in:

  • increased fatigue;
  • Decreased mental alertness;
  • headaches;
  • urolithiasis;
  • fragility, lack of shine of hair shafts, nail plates;
  • increased dryness of the epidermis;
  • renal edema.

The cause of damage in the form of the side effects presented by long-term compliance with the requirements of the protein system is an imbalance, creating a load on the body. Despite the undoubted benefits of proteins for the body, their predominance in the diet can be detrimental to health. At the end of the recommended conditions, you should gradually abandon this program and not repeat it throughout the year.

Protein Diet Recipes for Weight Loss


slimming protein omelet

Can be cooked in steam, microwave or multi oven.

Prepare the components and add to the bowl:

  • raw chicken eggs / four;
  • milk / half a glass.

Cooking instructions:

  1. Beat the ingredients with a mixer.
  2. Immerse in a steamer.
  3. Cook under normal conditions for twenty minutes.

Baked cum salmon

Prepare the components and add to the bowl:

  • fish steaks / one piece;
  • lemon juice / teaspoon;
  • spice / taste;
  • hard cheese / twenty grams;
  • yogurt / two tablespoons;
  • tomato / a piece.

Cooking instructions:

  1. Wash the steak, pour the water, add spices.
  2. Stir for twenty minutes.
  3. Cut the tomatoes into rings.
  4. Put the vegetables.
  5. Brush with steak yogurt.
  6. Put the cheese.
  7. Place in an oven preheated to 180 degrees Celsius.
  8. Cook for thirty minutes.

How to get out of the diet

Weight loss is stressful for the body, but the transition to a normal diet should be gradual after the period recommended by the weight loss or weight loss program. This requirement is fundamental and the retention period of the value obtained depends on compliance. If you suddenly start consuming most of the forbidden foods the next day, the movements are full not only of returning to their original form, but also of a large set.

Basic output principles:

  • removal of sugar component from beverages (tea, coffee);
  • minimum consumption of flour and sweets;
  • Do not eat fatty foods;
  • a sip of water on an empty stomach;
  • oatmeal or low-fat cottage cheese for breakfast;
  • dinner - low-fat soup, cooked fish or meat (not fried);
  • Avoid potatoes (they contain starch);
  • portions less than three and five times a day.

Familiar dietary items should be added slowly to daily menus. Sports enhance the effect of relaxing procedures.


  1. A protein diet can cause the kidneys and other organs to fail due to stress in the body. The food system is contraindicated in a number of diseases, so you should first consult a dietitian or therapist for contraindications.
  2. Eating protein foods and eliminating carbohydrates from the diet requires mandatory physical activity. It will be possible to achieve the best results only with training.
  3. Don't rejoice in the first pounds you lose - it's not the fat, it's the water that leaves the body.
  4. In some cases, it is impossible to lose, but the accumulation of fat in the body, the structure of the nails, hair loss. The immune system is also emphasized - the diet should be enriched with vitamins consumed internally.
  5. It is necessary to get out of the diet smoothly - excessive consumption of foods high in carbohydrates will not only restore lost weight, but also gain more.