Protein diet

Protein diet

A protein diet is great for fast weight loss and vigorous exercise. According to nutritionists, such a diet is quite diverse and healthier than mono diets.

Protein diet

As a result, the lost kilograms do not return immediately and the result is quite stable. In the menu for a week, you can see how to combine foods correctly so that the percentage of proteins in food is more than 30, and carbohydrates, on the contrary, are reduced.

Pros of a protein diet

Losing weight comes at the expense of excess fat, not muscle mass, which avoids depletion. The principle of action is as follows: when using protein as the main food and minimizing the amount of carbohydrates, the body has to draw energy from fat deposits, since protein serves only as a building material and is not energy-intensive enough.

At the first stage, excess fluid leaves the body, therefore, a protein diet is also called "drying". Then, being under stress, the body begins to burn muscle tissue and tries to accumulate even more fat - in order to avoid hunger days. It is at this stage that a large amount of protein does not allow the muscles to leave, replenishing the loss. If it is impossible to put the excess in reserves, the body begins to burn body fat.

Proteins take a long time to digest, so there is no feeling of hunger. This reduces the likelihood of "breakdowns", as there will be no constant feeling of hunger.

Cons of a protein diet

The increased protein content in the diet increases the burden on the kidneys and liver. Therefore, only healthy people can adhere to the diet, after consulting a doctor and no more than two weeks.

Meat food can be very high in calories, in which case weight loss will not occur with thoughtless consumption of proteins. It is important to count calories and not exceed the daily allowance, but only replace carbohydrates with proteins.

A decrease in carbohydrates in the diet is very stressful for both the body and the psyche. Sugars help the brain to work actively, so a lack of carbohydrates can affect mood and concentration.

Constipation can occur due to a lack of fiber and increased protein digestion. Drink a lot to reduce kidney strain and eat fresh vegetables and greens.

Menu for the week for a protein diet

It is important to consume large amounts of high protein foods, replacing some of the carbohydrates and fats. Suitable for meat, fish, eggs, legumes, dairy products.

Day 1

Breakfast: two boiled eggs, sugar-free tea

Lunch: 200 g of low-fat beef, fresh carrot salad

Dinner: fruit salad dressed with yogurt

Before bedtime: a glass of kefir

Day 2

Breakfast: black coffee, cottage cheese

Lunch: 200 g of lean fish, steamed asparagus

Dinner: a slice of cheese, a glass of tomato juice

Before bed: a glass of yogurt without additives

Day 3

Breakfast: two eggs, coffee or tea

Lunch: low-fat beef 200 gr, stewed zucchini

Dinner: salad of tomatoes and cucumbers, a slice of cheese

Before going to bed: a glass of yogurt

Day 4

Breakfast: apple, cottage cheese, tea

Lunch: fresh carrot salad, boiled chicken breast 200 g

Dinner: stewed beans, turkey 100 g

Before going to bed: a glass of kefir

Day 5

Breakfast: a slice of whole-grain bread, an omelet of proteins 3 eggs, coffee

Lunch: cabbage salad, low-fat fish 200 g

Dinner: a glass of tomato juice, a slice of cheese

Before going to bed: a glass of kefir

Day 6

Breakfast: buckwheat porridge with milk, tea

Lunch: brown rice, boiled chicken breast 200 g

Dinner: cottage cheese or savory cheesecakes

Before bed: a glass of yogurt

Day 7

Breakfast: 2 boiled eggs, a slice of whole-grain bread, tea, or coffee

Lunch: meat or fish soup, cabbage salad

Dinner: 3 boiled carrots, a slice of cheese

Before going to bed: a glass of kefir


The more the initial weight of the losing weight, the more "losses" will be during the diet. For example, with a weight of 100 kg and the presence of obesity, in two weeks you can lose 5 - 10 kg. At the same time, the diet is quite varied and will not cause aversion to a specific product, as it happens in mono-diets.

Nutritionist reviews

- Protein diets are based on very high protein intake. The advantages of the diet are a feeling of satiety and a quick result in weight loss. Cons - sagging skin due to sudden weight loss, kidney problems due to the increased content of protein breakdown products (formation of stones and inflammation of the urinary tract); constipation, if a person eats little fiber and high cholesterol due to the consumption of fatty meat.

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