Protein diet for fast weight loss-7 kg in 7 days

4 November 2020

Stick to the principles of protein diet to lose weight

A weekly protein diet, called a protein diet, is one of the basic methods of many diets that lead to weight loss. The principle of protein nutrition is similar to many weight loss systems, but today we will discuss the so-called "6-7 kg loss in 7 days" system, in which you need to consume the largest protein (protein) and smallest carbohydrates in your dietAnd fat.

The diet completely eliminates all foods high in carbohydrates and severely limits fat content, and provides three menu options: one week, 14 days (the simplest) and 4 weeks. Efficiency and average calorie content are exactly the same, the only difference is duration.

The essence of a protein diet

This is the easiest and most important effective way to help people lose weight. The main thing to remember is that this is a simple protein diet that can quickly lose weight. The menu cannot contain any sweeteners, including sugar and honey.

Only eat foods with high protein content;
completely refuse to eat carbohydrate-rich foods (sugar, potatoes, various pasta, products made from dough);
Avoid using pure fat products (animal fat, mayonnaise);
Can eat fruits, fish, vegetables, eggs, vegetable oil, salads, dairy products (non-fat) without any restrictions;
Carbohydrate restricted food;
There is one last thing to note: The most effective protein diet for weight loss requires physical exercise. This can be explained by the fact that the body receives an increased amount of protein (protein) and always directs it to muscle growth.

Allowed protein products

There are more than 70 products on the protein diet menu, so after reading this section, you will find that it has many changes like other diets:

Lean meat, diet meat. For example, from veal, beef, horse meat, you can cook ribs or patties, stew rabbit;

Edible offal: beef liver, poultry, veal tongue, lamb, beef front leg;

There is no restriction on the type of fish, it can be fat, frozen, dried or smoked canned crab sticks;

All kinds of seafood;

Poultry, ducks and geese are excluded. Please note that you cannot eat the skin.

All varieties of low-fat ham;

Chicken and quail eggs: You can fry eggs, scramble eggs, and cook in any way;

There are many types of dairy products, but they are fat-free;

One and a half liters and a half liters of liquid a day, in the form of tea, coffee, herbal infusions, slimming drinks, water;

Plant protein-tofu, satan;

Oat bran;

Dry from apples and pears;

Any number of sweeteners;

Skimmed milk powder;

Balsamic vinegar or wine vinegar;

Salty soy sauce;

Adjika, tomato sauce, tomatoes in tomato juice;

Cumin, garlic, herbs, onion;

Spices used for seasoning;

Cucumber;

The right amount of salt;

Lemon and its juice in a bowl;

Mustard, ginger, yeast;

Sugar-free chewing gum;

Vanilla, agar, petroleum jelly;

Sugar-free lollipops.

Protein drink

The diet allows tea, sugar-free coffee, herbal soups and infusions, and water (simple and mineral). It is forbidden to use any fruit juice and sugary drinks. Tomato juice or celery juice plus apple is good for the body. First, pay attention to the carbohydrate content: it should be less.

We absolutely say "no" to alcohol to ensure the health of the liver, kidneys and stomach. Moreover, alcohol prevents this enzyme from acting as pepsin, which is responsible for the breakdown of animal protein. Therefore, you can lose weight instead of losing weight, and you are likely to have stomach problems.

Strictly prohibit protein diet foods

Desserts: candy, chocolate, pastries, cakes, ice cream, sweet fruits and ready-made juices;
Flour: bread, pasta, pastry;
Potatoes (any form);
sausages, sausages;
Fast food and convenience food;
Butter and other fats;
Alcohol;
Congee;
Salt, because it can retain water in the body.

Protein animal product list

In the protein diet, chicken, turkey and rabbit are allowed, but pork and lamb are prohibited. It is best to choose low-fat milk or milk with the least fat content.

Animal protein product list:

St fish caviar;
Lamb;
Shrimp, crayfish, crab;
cheese;
Salmon, Beluga, Tuna, Sardines;
beef;
Chicken, chicken;
Rabbit, hare;
pork;
Chicken and quail eggs;
Milk and fermented milk products;
duck, goose;
Chicken stomach;
beef tongue;
Liver.

Plant protein product list

soybean;
Mung beans and red beans;
peanuts;
Lentils;
Buckwheat;
Semolina;
Sunflower, flax and pumpkin seeds;
Xiaomi;
Almonds;
Peas, chickpeas;
Pistachio;
Hazelnut;
Walnuts and Brazil nuts;
Bread and pastries;
Mushroom;
Apples and pears;
Berries;
Xiaomi;
Garlic;
Peas and green vegetables;
Potatoes, onions, zucchini, carrots, Brussels sprouts, tomatoes and cucumbers;
Algae and seaweed;
Oranges and other citrus fruits;
Pineapple;
Kerneled fruits-apricots, peaches, cherries, avocados;
Tofu (tofu);
Edamam (young mung bean);
Sesame;
Seitan (gluten-free);
Spirulina (microalgae);
Dried apricots and plums, dates;
Papaya and kiwi fruit;
Soy milk.

Contraindications. Who should not lose weight through a fast protein diet

For people suffering from the following diseases, it is best to refuse a high-protein diet:

Suffering from severe kidney disease, it is not allowed to increase the final burden;
Suffering from liver disease, suffering from a certain nature of cholelithiasis;
Suffer from serious gastrointestinal disease;
have tumors;
has a serious heart disease;
Pregnant women; the development of special diets is possible, but only by experts.

A week's protein diet-weight loss menu

Another advantage of a 7-day protein diet for rapid weight loss is that you can decide the menu yourself. There are no strict rules here. This option is just an example. Eating meat and losing weight may seem incredible, but it is possible.

Monday

The second breakfast: 200 grams of buckwheat porridge;
Lunch: 150 grams of cooked meat;
Afternoon snack: 250g vegetable salad;
Dinner: 200 grams of steamed fish;
Before going to bed: 1% of a glass of kefir.

Tuesday

Lunch: 200 grams of boiled fish and tomatoes;

Snacks: 200 grams of cabbage salad;

Dinner: 200 grams of chicken breast;

Before going to bed: natural yogurt.

Wednesday

: tea, oatmeal on the water;

Lunch: grapefruit;

Lunch: 250 grams of chicken with sour cream sauce;

Afternoon snack: 200 grams of cucumber and tomato salad;

Dinner: a can of tuna juice;

Before going to bed: kefir or milk.

Thursday

: coffee, 2 egg omelets, a piece of cheese; The second breakfast: 200 grams of fruit;

Lunch: 250 grams of chicken with sour cream sauce;

Afternoon snack: 150 grams of rice, stewed vegetables;

Dinner: 200 grams of steamed fish;

Before going to bed: curd.

Friday

Breakfast: 100 grams of cheese, tea;

The second breakfast: 150 grams of buckwheat porridge and dried fruits;

Lunch: 200 grams of beef, 150 grams of vegetable salad;

Snacks: orange;

Dinner: cooking seafood and green salad;

Before going to bed: herbal tea.

Saturday

Lunch: 250 grams of steamed fish steak;
Afternoon snack: 100 grams of cheese, with dried fruits or berries;
Dinner: 200 grams of chicken breast and 100 grams of raw vegetables;
Before going to bed: Kefir.

Sunday

The second breakfast: 150 grams of buckwheat porridge;
Lunch: 200 grams of stewed vegetables, 100 grams of rice;
Afternoon snack: 250 grams of fruit;
Before going to bed: natural yogurt.

A protein diet that lasts for 7 days includes several protein products (fish, eggs, meat), and it is recommended to consume small amounts (usually 200 grams per meal).

As a protein diet for losing weight for a week puts a lot of pressure on the kidneys, you should eat more vegetables. Eat at least four small meals a day. The last meal should be no later than 2 hours before going to bed.

Week 2:Repeat the daily menu and add a small amount of complex carbohydrates.

2 weeks protein diet-14 days menu

The 14-day diet menu is varied. It mainly consists of protein-containing products and uses carbohydrate components with a low glycemic index.

1 week

Monday

Dinner: fried fish or boiled fish.

Tuesday

Lunch: boiled or fried fish, vegetable salad with cabbage, seasoned with vegetable oil;

Wednesday

Lunch: large vegetable marrow fried with vegetable oil and apple;
Dinner: 2 boiled eggs, 200 grams of boiled beef, fresh cabbage salad and vegetable oil.

Thursday

Lunch: 1 raw egg, 3 cooked carrots. Add vegetable oil, hard cheese -15 grams;
Dinner: Fruit.

Friday

Breakfast: 1 raw carrot. Add lemon juice
Lunch: fried or cooked big fish, 200 grams of tomato juice;
Dinner: Fruit.

Saturday

Lunch: 1/2 boiled chicken, fresh cabbage salad or carrot salad with vegetable oil;
Dinner: Two hard-boiled eggs, a cup of fresh carrots, grated with vegetable oil.

Sunday

Breakfast: unsweetened tea-a cup;
Lunch: 200 grams of cooked beef, fruit;
Dinner: Dinner menu for any day other than the above dates, except Wednesday.

Week 2

Monday

Lunch: 200 grams of cooked beef, fruit;
Dinner: Dinner menu for any day other than the above dates, except Wednesday.

Tuesday

Lunch: 1/2 boiled chicken, fresh carrot or cabbage salad, seasoned with vegetable oil;
Dinner: 2 boiled eggs, a cup of fresh carrots, chopped with vegetable oil.

Wednesday

Breakfast: chopped carrots with lemon juice;
Lunch: boiled or fried fish, 200 grams of tomato juice;
Dinner: Fruit.

Thursday

Lunch: a raw egg, boiled carrots (3), seasoned with vegetable oil, 15 grams of hard cheese;
Dinner: Fruit.

Friday

Breakfast: black coffee with croutons;
Lunch: Zucchini is fried with vegetable oil and apples;
Dinner: Two boiled eggs, 200 grams of boiled beef, fresh cabbage salad with vegetable oil.

Saturday

: unsweetened black coffee and croutons;

Lunch: boiled or fried fish, vegetable salad with fresh cabbage, seasoned with vegetable oil;

Dinner: 200 grams of boiled beef, 200 grams of kefir.

Sunday

Lunch: a hard-boiled egg, boiled cabbage salad and vegetable oil, 200 grams of tomato juice;
Dinner: Boiled fish or fried fish (large).

You cannot stick to the same diet for more than 14 days, so you must not repeat the diet after six months. Exercise and allowable food are the keys to the success of a protein diet, and it is this combination that can save you 6-7 kg or more. In a short time.

The benefits of a 14-day protein diet

During a diet, you will be able to perform fitness or shaping exercises and lose weight, and losing weight quickly will not keep you waiting.
Follow the basic recommendations to maximize the effect and benefits of your protein day: reduce your daily calorie intake to 1000-1200 kcal. Don’t forget the condition of the water: drink at least 2 liters of water on this day;
Protein diet does not have hunger, protein foods can take up to 4 hours to digest, and menu snacks are less than 3 hours (eating 6 meals a day);
Compared with other diets, any signs of weakness, general fatigue, drowsiness, and dizziness will be minimal.
In terms of restrictions, a protein diet for 14 days is one of the simplest and easiest diets;
The improvement of the body is carried out in a complex way-the hips become more elastic, the skin is tightened and irritated, sleep returns to normal, cellulite is reduced, mood and function are improved-due to extra load and limited fat;
The weekly recipe menu contains a lot of plant fiber, so the possibility of intestinal disruption is unlikely. The most effective protein diet for weight loss includes snacks.
The protein diet does not have the highest weight loss rate, but the results are different-if you follow the correct diet, weight gain will not last long.
Exercising in the gym while dieting will only enhance the effect of weight loss, making you slim and graceful.

Disadvantages of a 14-day protein diet

Although the 14-day protein diet is used in conjunction with fitness or body sculpting, it still has not reached the optimal balance.
Blood pressure may jump suddenly;
Six meals a day are not for everyone;
Should be trained in the gym-this is not always possible.
This protein diet variant can be repeated for 14 days in no more than a month.
Any chronic disease in the diet may worsen;
The vitamins, trace elements and minerals in the diet are not enough for the human body, and the negative effects will only increase with the additional load. It is necessary to take multivitamin preparations or their complexes.

Protein diet-4 week menu

You ask, what is the most effective protein diet for weight loss? What is the menu? We will tell you everything is very individual. When choosing a protein diet, you must act according to your preferences.

The first week (eat half of grapefruit/orange and boiled eggs):

Monday:We will choose a variety of fruits to eat, how much you will eat (orange, apple, apricot, pear, melon); we cook beef together for dinner;
Tuesday:dine on boiled chicken without skin; dinner with two eggs, vegetable salad; snacks with kefir and toast;
Wednesday:lunch includes hard cheese, tomato, bread; boiled turkey dinner;
Thursday:One form of unlimited citrus fruit for lunch; for dinner, chicken fillet and bread are cooked together;
Friday:lunch with two eggs and vegetables; boiled/fried fish dinner with vegetable salad; a citrus snack;
Saturday:lunch with a kind of fruit; dinner with veal and vegetable salad;
Sunday:Dine with boiled chicken and vegetables, you can eat tomatoes, grapefruit; boil vegetables for dinner.

Second week (breakfast is the same as the first week):

Monday:For lunch, eat boiled beef with vegetable salad; in the evening, eat some boiled eggs and grapefruit.
Tuesday:lunch, with turkey and vegetable salad; eggs and oranges for dinner;
Wednesday:Boiled fish and fresh cucumbers for lunch; eggs and oranges for dinner;
Thursday:At lunch time, eat eggs, fat-free hard cheese, boiled vegetables; eat dinner with two eggs;
Friday:fried fish for dinner; dinner-2 pieces of boiled egg;
Saturday:Boil chicken breast for lunch, add tomatoes and grapefruit; make yourself a fruit salad for dinner;
Sunday:lunch, grilled steak, tomato, grapefruit; dinner-eat the same as lunch.

The third week, and provide a full day summary description:

Monday:Eat fruit in the morning without limiting your own quantity;
Tuesday:There are also unlimited boiled vegetables, but no potatoes.
Wednesday:Eat all day, alternate fruits and vegetables, make salads, and eat whole like this;
Thursday:Steam the lean fish and cooked vegetables, add the cabbage vitamin salad;
Friday:Boil or deep-fry turkey meat and eat boiled vegetables.
Saturday, Sunday:Unlimited fruits.

The specific products for each day are listed in the fourth week:

Monday:200g boiled chicken breast, equal amount of fresh cucumber, tomato, canned tuna (no oil), a slice of bread, grapefruit;
Tuesday:Fried veal (200 grams), equal amount of fresh cucumber, tomato, bread, apple or pear;
Wednesday:a piece of hard low-fat cheese, boiled vegetables, a few cucumbers and a few tomatoes, a loaf of bread, and an orange;
Thursday:Boil 200 grams of turkey, fresh cucumbers, tomatoes, bread, grapefruit, pears;
Friday:Boil two eggs, eat 3 tomatoes, vegetable salad and oranges a day;
Saturday:Turkey breast, canned tuna, boiled vegetables, two cucumbers and two tomatoes, bread, apples;
Sunday:A portion of low-calorie cheese, cucumbers, tomatoes, two cups of kefir, grapefruit.

The main disadvantages of a protein diet

Like other diets, protein diets have some obvious disadvantages:

The kidneys are under a lot of pressure-due to eating a lot of protein, the kidneys will be subjected to extra pressure, which significantly reduces water;
Disorders of metabolism in the body-due to certain restrictions on diet, certain substances, vitamins and minerals are lacking. In order to minimize the negative effects of this situation, a vitamin and mineral complex should be taken during the diet.
Dehydration of the body-possibly due to the fact that vegetables and fruits that contain a lot of fluid in the diet are excluded. Therefore, in order to avoid negative effects, it is necessary to consume at least half a liter of liquid per day, which is better than gas-free mineral water.
Protein diet is a taboo food for patients with gastrointestinal disease, cardiovascular system disease and kidney disease, as well as the elderly, because high protein content in the blood will increase blood clotting, which leads to blood clotting.

Useful tips for losing weight through a protein diet

We recommend that you drink a glass of water (regular or mineral) 10 to 15 minutes before meals to prevent dehydration. The total amount of liquid you drink every day should not be less than 1. 5 liters. For weight loss, the protein diet menu is very effective, and its mechanism of action on the human body has been fully studied and scientifically proven;
In order not to harm your health, you need to count calories: the number of calories per day should not be less than 1200;
Dietary differences are unacceptable, and it is recommended to consume them at the same time. Pay special attention to dinner time, it should not be too late.
Fix the menu (diet) in the chart or table, which will help you strictly follow the diet plan;
Diet is a diet, but does not reduce physical exercise. Please don’t forget that physical exercise is a natural catalyst for burning fat.
When is the best time to go on a diet-at work or during vacation-everyone can decide for themselves based on the nature of the job, habits and willpower. Someone will feel more at ease at work because it will distract him. He has been busy dealing with certain things, which will help him distract food hunger and obsessive thoughts. On the contrary, someone needs a vacation because he cannot afford to eat according to the plan, so he has no chance to carry a thermos and container with food.
The most responsible and difficult day is 3-5 protein working days. When the body is in a state of panic, it starts to replenish the consumed fat at the cost of replenishing stored fat, but at the same time, it will actively ask youProvide other food. At this moment, the most important thing is not to succumb to his requirements and not eat anything that is not prescribed in the diet. Use all your willpower to remember how beautiful and slim you will become.

Protein recipes

The most common protein breakfast is eggs. They can be used to prepare many vibrant dishes throughout the day. Among these advantages, it can be noted that the protein diet recipe is very delicious. Here are some examples.

Omelet in a bag

3 eggs;
100ml 1. 5% milk;
Salt, pepper, herbs-seasoning;
Transparent plastic bag.

Stir the eggs and milk. Season with spices and herbs. Pour the mixture into the bag and put it in boiling water for 5 minutes. As time passed, we took out the contents of the bag and placed it on a plate. A great, fat-free breakfast is ready!

Squid and Chicken Salad

Squid-2 with peeled car body;
½ chicken breast without skin;
2 eggs;
Natural yogurt-2 tablespoons. ;
Cheese-50 grams;
Vegetables, salt, pepper, lemon juice-seasoning;
Pine nut decoration.

Boiled squid, chicken breast and eggs. Cut into cubes. Three cheeses. Grate the greens. We mix everything. Seasoning is made with natural yogurt, vanilla, lemon juice and pepper. Season the salad and garnish with pine nuts. Let the salad steep before using.

For lunch and dinner, grilled, grilled or boiled beef, pork, chicken, turkey, fish or seafood are good choices.

Kefir chicken

Chicken breast -1;
Salt, pepper, garlic;
Kefir-half a liter.

Wipe the chicken fillets with salt, pepper and chopped garlic, then add kefir. We marinate for at least 3 hours. Then, we bake in the oven at 180 degrees for 25-35 minutes.

Soy sauce pork

Pork (non-fat part)-1 kg;
Soy sauce-½ cup;
Salt, pepper, meat seasoning-2 teaspoons.

Cut the pork into medium size, knead with spices, salt and pepper, add soy sauce and marinate for 2-3 hours. Pork can be roasted in the oven or roasted until golden brown. The basis of a protein diet for weight loss is low in protein, fat and carbohydrates. Next, we recommend that you check the reviews on protein diets to lose weight.

Protein diet is the general name for protein-based diets. The diet includes meat, fish, cheese, and eggs. Vegetables and fruits are used together, but in smaller quantities, as are cereals, soups and other foods rich in carbohydrates (the main source of energy).