Protein diet for weight loss for 10 days: rules, menu, contraindications

The process of losing weight should be long and gradual in order to give positive results and not harm your health. But we think about excess weight only when our favorite clothes don’t match or we want to be especially beautiful at some important event.

We really want to get results instantly, and preferably without any effort. If grueling workouts in the gym are not for you, then you will have to start limiting the foods you consume. For such cases, a protein diet has been developed.

Of course, you can simply refuse to eat - weight loss is guaranteed. But we want to lose weight in order to look great, and if you lose your health, you won’t become beautiful.

Delicious diet menu: basic principles of dietary nutrition

It doesn’t matter at all whether you decide to lose weight in one week or want to instill healthy habits in yourself to become stronger and more energetic. There are several rules reflecting the principles of proper nutrition that should be taken into account

Vegetables and fruits should be consumed daily to maintain the balance of vitamins in the body.
You cannot completely give up dairy products (we are talking about natural products, without sugar and fruit additives).
The weekly menu must include fish as an essential source of omega-3 acids.
Animal fats must be replaced with vegetable fats.
Plan your menu for each week. It is easier and more profitable to buy groceries once every 7 days than to go to the store every day and expose yourself to unnecessary temptations.
The daily diet includes 5 meals: breakfast, snack, lunch, snack, dinner.
Monitor not only the foods you eat, but also the amount of liquid you drink. Try to drink as much water as possible. Avoid packaged juices and carbonated drinks. You can also drink green tea with honey or coffee with minimal sugar.

Should the menu be different for weekdays and weekends? Nutritionist Lidia Ionova believes so, and explains how to create a dietary menu for every day based on food groups.

Pros and cons of a protein diet

Advantages of a protein diet:

no need to give up eating many familiar foods;
absence of the feeling of hunger that plagues people losing weight using other nutritional methods;
quickly gives noticeable results;
allows you to lose more than 10 kg in 3 months;
not suitable for everyone. For example, it is not suitable for vegetarians at all. By the way, this category of people for the most part does not need diets at all, since their lifestyle, in particular their selective attitude towards food, allows them to always be in fit shape.

Disadvantages of a protein diet:

reducing the amount of carbohydrate consumption, the possibility of developing dietary ketosis;
often require additional vitamin intake. Usually, a person gets the required amount of useful microelements from food, including fruits. A protein diet prohibits the consumption of many fruits, the long-term absence of which in the diet can cause vitamin deficiency;
effective only in combination with physical activity.

Many nutritionists and specialists who study the effects of food on human health are against a high-protein diet. After all, eating only animal food in itself is wrong for us. It puts a significant burden on various systems of the human body. From rough animal food, the stomach and intestines are primarily affected, then the liver and pancreas. Although the protein diet has no time restrictions, sticking to it for more than 3 months is not recommended.

Side effects of a protein-rich diet may include: heaviness in the abdomen, stomach pain, nausea, and thirst.

The protein diet has a large number of contraindications. These include diseases such as gout, kidney failure, gastritis, stomach ulcers, heart failure, stroke, and heart attack. In general, losing weight by reducing the amount of carbohydrates in the diet and increasing the amount of proteins is not recommended for people with high cholesterol levels in the blood, or any diseases of the liver, kidneys, joints and blood vessels. Also, the listed ailments can be a consequence of such a diet.

By the way, the popular diets called “Kremlin” and “egg” are just a type of protein diet and have approximately the same effect on the human body.

Contraindications

Despite the seemingly protein-rich menu, this type of weight loss is not suitable for every person. Going on a diet on your own is not enough just because you read the information on it and liked its layout. It is imperative to consult a doctor.

For example, a high protein content can provoke an exacerbation of chronic diseases of the gastrointestinal tract (cholecystitis, gastritis, pancreatitis, etc.), and protein also significantly affects blood sugar and cholesterol levels. Such a diet is strictly prohibited for people with diseases of the genitourinary system, with peptic ulcers, as well as with a tendency to constipation. In addition, the presence of any chronic diseases, even those not related to the digestive system, requires prior consultation with a specialist regarding the possibility of using a protein diet.

Features of a protein diet for 10 days

The protein diet lasts 10 days, during which you should sharply reduce the consumption of carbohydrate foods, and vice versa - increase the consumption of protein foods. But this is not the only rule that must be followed. This weight loss method has a number of features.

The first feature of a protein diet is compliance with the drinking regime. Every day you need to drink about 2 liters of water. Each time before meals you should drink one glass of water and do not drink for an hour after meals. Many nutritionists recommend this intake because water helps suppress appetite and prevent overeating.

The second feature is fractional meals for weight loss. The average number of meals per day is 4-5 times, that is, you need to eat approximately every 3 hours. This diet helps speed up the body's metabolism. In other words, the body begins to process food more intensively, without storing fat for future use.

Another key feature of the protein diet: it is necessary to monitor the meat-vegetable ratio, it should be equal to the ratio of two to one (two parts protein products and only 1 part carbohydrates). However, we are not talking about all carbohydrates: for example, fast carbohydrates (flour, sweets, fast food, soda) are completely excluded from the diet, and the consumption of starchy foods (for example, potatoes, rice, radishes, carrots, beets, peas, soybeans, beans and others ) is reduced to the minimum possible. The best carbohydrate “companions” for protein foods are green and non-starchy vegetables.

The essence of a protein diet for 10 days

Protein weight loss has been practiced for a long time. The essence of the protein diet for 10 days is simple: your diet should consist mainly of protein foods. This does not mean that you have to completely give up fats and carbohydrates. There is no need to do this; moreover, it is even dangerous for the body. But you need to eat the right fats and carbohydrates and in minimal quantities. A lack of carbohydrates in your diet will force your body to burn existing reserves, which do not make your waist look so beautiful. And this is exactly what we need! A protein diet for weight loss for ten days is considered a “full” diet. Thanks to the predominance of protein in the menu during the period of weight loss, you will not feel hungry, while the calorie content of your diet will decrease.

Basic principles of the protein diet

The basis of protein weight loss is the following principles:

Your diet should consist of protein foods.
You need to eat at least 4 times a day, but in small portions.
Last meal no later than 2 hours before bedtime.
Drink at least 1.5 liters of water per day.
Be sure to include vegetables in your menu to minimize the load on your kidneys.
The daily calorie intake should not exceed 1500.
It is better to introduce carbohydrates into the diet in the middle of the day.

Now you understand the basis and essence of a protein diet for 10 days, let's talk about its disadvantages and advantages.

What are the benefits of a protein diet and who is it suitable for?

Losing weight on a protein diet will appeal to those who cannot imagine their daily diet without meat, but can easily give up sweets and starchy foods. But, as a rule, people who are indifferent to sweets do not suffer from excess weight and do not go on diets. In any case, any diet involves restrictions in the quantity and quality of foods consumed. But the main advantage of protein weight loss is that, unlike “starvation” diets, you will definitely be full. In addition, protein weight loss has the following benefits:

A protein diet for 10 days allows you to get rid of 6-7 extra pounds. The first results will please you after the first day, as excess fluid will leave the body, and then fats will begin to disappear.
In combination with physical activity, the diet will allow you to quickly gain muscle mass and make your body sculpted. That’s why people who work out in gyms love protein weight loss so much.
A varied diet prevents the risk of breakdowns.
If you combine diet with exercise, as a bonus, you will combat cellulite and tighten excess skin resulting from weight loss.

Who is not suitable for the diet and its disadvantages?

Losing weight on a protein diet will be quite difficult for those who cannot live without sweets and baked goods. These foods should be completely excluded from the diet. If it is difficult for you to completely give up them, perhaps the Malysheva diet, which allows some liberties in nutrition, or the Mirimanova diet, on which you can sometimes even treat yourself to a freshly baked bun, are more suitable for you. In addition, this technique has the following disadvantages:

Reviews confirm the fact of problems with intestinal function. To avoid problems with stool, eat more fiber and stay hydrated.
Protein products are the most expensive, especially quality products.
Nutrition on a protein diet cannot be called balanced. Eating too much protein can be detrimental to your kidney health.
The diet has a number of contraindications. It is prohibited for people with chronic and dangerous diseases and is not recommended for teenagers and elderly people, as well as pregnant and lactating women.
Before you start losing weight using this method, it is recommended to consult with your doctor to see if such a diet will harm your health.

Reviews

Olga Rokotova, 30 years old, Ufa

Do not think that a protein diet is perceived naturally. There is a change in the usual mode of food consumption, so the body still experiences stress. It's better to just eat right.

Yusupova Galina, 28 years old, Perm

A protein diet helped me lose 7 kg in 10 days. This result pleased me. Now I go on this diet every six months. The weight gradually returns, but not quickly and without “extras.”

Many diets have earned the trust of their fans due to quick results and the presence of certain components in them. Mono-component diets are the most stringent in their composition, since they contain one or a maximum of two ingredients. They give quick results, but do not leave their mark on human health. Particularly popular are diets that help not only solve the problem of excess weight, but also maintain the body in a healthy state, while bringing significant benefits to it. These diets include a protein diet.

Diet principles

This weight loss option is well suited for those who cannot imagine a daily diet without meat and fish and are not ready to switch to vegetarianism. It is the opportunity to eat animal products that contributes to the fact that the choice of many men and women becomes a protein diet for 10 days. Reviews confirm that such a diet does not cause any inconvenience, it is satisfying and nutritious, that is, you do not feel like you are on a diet, but at the same time you are actively losing weight.

The diet involves eating predominantly protein foods, but we must not forget that one should not completely give up carbohydrate foods. Carbohydrates perform important functions in the body, and their absence causes stress. The daily diet should include at least 100 g of carbohydrates, otherwise a deficiency of these important elements develops, which threatens metabolic disorders. But with a limited amount of carbohydrates and high protein intake, effective weight loss is observed. This diet can be followed for several weeks or even months, and, as a rule, there is no deterioration in health. However, the most important thing in this matter is not to overdo it. If it is difficult for you to calculate your diet, then the well-known tables with the amount of proteins, fats and carbohydrates that the body receives from a given product will become your helpers. In order to safely lose weight, as already mentioned, you need to consume about 40 g of complex carbohydrates, which are cereals or whole grain breads. At the end of the course, this figure should be increased again to 100 g per day. In addition, our weight depends not only on what we eat, but also at what time of day it happens. It is not recommended to eat food within 30 minutes of waking up, and you should have dinner no later than 2 hours before bedtime. Moreover, if you notice fatigue, decreased concentration and performance, or irritability, then you should increase your carbohydrate intake. However, enough theory, let's look at what a protein diet for 10 days is. Each individual course offers its own menu, but there are certain rules that all protein diets follow.

Simple rules for being slim

People who want to lose excess weight do not have to go on strict, debilitating diets. A cheap diet for weight loss is the way out. You can achieve harmony if you adhere to the following rules:

You should drink at least 2 liters of still water per day. This will speed up your metabolism.
It is recommended to drink warm water with a slice of lemon 20 minutes before breakfast to cleanse the body in the morning and improve digestion.
You should be physically active. By doing simple exercises every day, you can burn a lot of calories.
You need to eat up to 5 times a day, but in small portions. This must be done at the same time. Small meals help activate metabolism.
The last meal should be no later than 3-4 hours before going to bed, because food eaten before bed is practically not digested during sleep.
The dinner menu should include only protein foods, since carbohydrates in the 2nd half are converted into fat.
It is not recommended to drink liquid during meals, or within 40 minutes after a meal. It dissolves gastric juice and, when leaving the stomach, takes with it the enzymes that are necessary for digesting food.
It is necessary to chew food thoroughly and slowly, since the feeling of fullness comes 20 minutes after the start of eating.
Take a contrast shower. It not only tones the skin, but also improves blood microcirculation, helping to accelerate metabolic processes in the body.
Replace sugar with natural honey, and coffee with green tea. These products remove toxins from the body.

In addition, it is recommended to diversify your diet. Be sure to eat milk, cottage cheese, meat, fish, eggs, vegetables, fruits and cereals. This is necessary to saturate the body with all the necessary microelements and vitamins.

Protein diet for weight loss: menu, rules, popular recipes

Rules for successful weight loss with proteins:

It is forbidden to eat sweets, pasta, white bread and potatoes;
The menu should include: milk, kefir, rice, cottage cheese, cheese, beef, chicken, fish;
We must not forget about the drinking regime - you must drink 1.5 liters of clean still water per day.

Protein diet for weight loss: menu for the week

This diet can be combined with apples and apple juice, brown bread, carrots and green tea.

Sample menu:

We have breakfast with a glass of kefir or milk;
After 2 hours, eat a portion of porridge with rice water;
For lunch we eat boiled beef (200 g);
We have an afternoon vegetable salad;
For dinner we eat salad and a piece of meat;
1 hour before bedtime, drink 200 g of apple or tomato juice.

Protein diet for 10 days

The next option is suitable for more intensive weight loss - up to 10 kilograms. You are allowed to eat stewed and boiled vegetables, as well as any foods containing protein.

Approximate menu:

We have breakfast with a couple of boiled eggs with a slice of bread;
We have lunch with baked fish with sauce and herbs, eat some bread;
We have an afternoon cocktail of cottage cheese and herbs (whipped with a blender);
For dinner we prepare a seafood salad.

Protein-carbohydrate diet

The diet lasts 4 days, during which the alternation method is used:

Days 1 and 2: eat cottage cheese and other protein foods;
Day 3 – carbohydrate: we eat vegetables, cereals, fruits and berries;
Day 4 – combined: combining protein and carbohydrate menus.

Protein-vegetable diet

This option can be used for 3-4 days to decompress the body and lose 3 kilograms:

The first and third days: we eat only meat, cottage cheese, fish, sour cream; drink 1 liter of kefir and eat 2-3 boiled eggs a day;
Second and fourth days: we eat any non-starchy vegetables (1.5 kg per day).

Vitamin and protein diet

Here is a suggested combination of proteins and fruits for 5 days:

In the morning we eat boiled eggs (2 pcs.);
After 2 hours we eat grapefruit;
For lunch - a piece of boiled beef;
We have an afternoon snack with carrot salad;
We have dinner 200 g of fish;
An hour later we eat two pears.

Protein program for vegetarians

Vegetarians can also lose weight on proteins in one week by including in their menu, in addition to basic foods, tofu cheese, soy meat, feta cheese, fruits and vegetables.

Sample menu:

For breakfast we drink green tea, eat a little tofu;
After 2 hours, have a snack with a boiled egg;
We have lunch with vegetable soup or salad, soy meat;
For an afternoon snack - fruit;
We have a light fruit mix for dinner.

Protein for building muscle mass

Athletes who want to strengthen their muscles should eat protein foods for two weeks and adhere to the following principles:

A couple of hours before training, we eat a boiled egg and rice porridge;
After classes, we drink a cocktail containing proteins and carbohydrates;
After 3 hours we have dinner only with proteins: meat, cereals, cottage cheese.

Protein method for drying the body

This diet is suitable for both men and women, and lasts no more than two weeks.

Sample menu:

We have breakfast with low-fat cottage cheese (200 g) and bread;
After 2 hours, eat any citrus, preferably grapefruit;
We have lunch with 50 g of buckwheat porridge and a piece of boiled beef;
We have an afternoon drink with a glass of fermented baked milk;
For dinner we bake fish and eat it with vegetables.

Protein-vegetable diet

This option is quite tough, but in 10 days it reduces weight by 8-9 kilograms:

The first two days we drink kefir (1.5 liters each);
During the third day we eat boiled meat and fish (300 g each);
For the next two days we eat only raw vegetables and fruits;
From the sixth to the eighth days the diet is the same as on the third;
On the ninth and tenth days we repeat the menu of the fourth and fifth days.

Protein nutrition for pregnant women

While carrying a child, it is necessary to combine the intake of proteins, vitamins and carbohydrates for a week, following this approximate menu:

We have breakfast with two eggs and cottage cheese and drink green tea;
After 2 hours, have a snack of any fruit;
We have lunch with fish or meat, vegetable soup or salad, and drink kefir;
For an afternoon snack we eat some nuts (except cashews);
We have dinner with any protein food.

Protein program for athletes

To accelerate muscle building over 2-3 weeks, it is recommended to use this sample diet:

We have breakfast with a couple of bananas and a mixture of cottage cheese and sour cream, drink a cup of tea;
We snack on berry-milk muesli;
We have lunch with chicken soup, vegetable salad and tea;
For dinner - a vegetable salad, meat or a piece of fish, a couple of baked potatoes.

We also recommend that you read the article BEACH diet.

Diet for weight loss on proteins: essence, benefits

In addition to consuming proteins themselves, the method involves combining them with carbohydrates and other substances that are indispensable for the optimal functioning of the body.

The essence of the protein express diet is that with constant consumption of the same foods containing protein, the body begins to experience a shortage of carbohydrates and fats, and it has to draw them from already formed fat deposits.

The greatest benefit of the protein weight loss method comes from its most active component – protein, which:

Strengthens bones, joints and muscles, with its help you can quickly build muscle mass;
Enhances metabolism, especially in combination with carbohydrates;
Stabilizes metabolism.

Pros and cons of a protein diet

Losing weight on protein foods has a lot of positive qualities, since, in fact, it is one of the most effective methods of weight loss.

Advantages of losing weight on proteins:

Throughout its entire duration, the feeling of hunger appears very rarely;
Useful for athletes because... helps keep yourself in shape;
Quite a varied diet;
After losing weight, the weight does not come back.

Disadvantages of a protein diet:

If there is a lack of vitamins and minerals, your overall health may deteriorate;
In some cases, there may be disturbances in the gastrointestinal tract;
If you do not drink 1.5 liters of water a day every day, dehydration may occur.

When it is contraindicated to lose weight on protein fiber:

In case of renal dysfunction;
In case of individual intolerance to products.

Among athletes, a protein diet for men based on a protein shake is very popular: it allows you to gain weight and improve muscle definition. Women can also use it by reducing the portions of food they eat.

How much can you lose on a protein diet?

In one day of eating protein, weight decreases by 1 kg, but a lot depends on the individual characteristics of the body.

Protein diet menu, meal plan

The protein diet menu is suitable for active, healthy, physically fit people. It is ideal for those who cannot do without meat food. But those with a sweet tooth should think very carefully about how many days they can last without sweets, especially since not all sweets can be eaten on a diet.

Soups, if you are in the habit of eating the first one, are cooked without potatoes. It can be replaced with brown rice. Salads are seasoned with lemon juice, soy sauce, wine, balsamic vinegar with a spoon of olive oil. Mayonnaise can be replaced with Greek yogurt or kefir. A little mustard will add some piquancy to the dressing.

Protein diet recipes are as simple as possible and do not require much time to prepare. Here are some options for protein diet dishes:

For breakfast - kefir, fermented baked milk, Greek yogurt, low-fat cottage cheese, cheese, 2 eggs.
For lunch - veal, beef, white meat chicken, turkey, liver.
For dinner - fish, seafood.
Drinks include tea, coffee, herbal infusions without added sugar.

There are two different approaches to a protein diet:

Fast protein diet. It involves a short period of 3-7 days and three meals a day.
Fractional. Eating 5-6 times a day with an interval of 2.5 - 3 hours. Its duration is 7-14 days.

By observing the serving size and the daily amount of calories, you can stick to a protein diet for no more than a month, and then only in exceptional cases, because mono-diets pose a lot of stress to the body.

Protein diet for 3 days

Losing up to 5 extra pounds in just 3 days is real. If there is an urgent need, relying on moral and volitional qualities, you can achieve your goal. But will this end justify the means? How does the body react to obvious stress? Is it worth risking your health?

Definitely not if you have serious illnesses, or the nutritionist believes that you are not ready for this option. You can always choose another equally effective, but gentle diet.

Remember the most important rules:

fractional meals;
no snacking;
drinking plenty of water;
ban on physical activity;
well-being control;
slow exit from the diet.

Protein diet for 5 days

The main condition for losing weight on a high-protein diet is to exclude fats and carbohydrates and choose foods with the highest protein content. Distribute 5-6 meals evenly throughout the day so that your last meal is 3 hours before bedtime.

A detailed list of recommended recipes is described in detail in this article. It can be supplemented and replaced with your favorite homemade dishes from the acceptable list of products.

Protein diet for 7 days

The weekly diet is suitable for athletes because it allows you to effectively lose excess weight. In this case, the sports regime is not disrupted, and the growth of muscle mass will not stop if this is the goal of training. In a week you can lose from 3 to 5 kg.

Protein diet for 14 days

If you have chosen a long-term protein diet, the menu for 14 days should include foods rich in proteins and microelements. Supplement it with a multivitamin complex, and do not forget about physical activity.

This scheme is considered long-term, so it will take several more days to get out of it. Try to stick to proper nutrition for as long as possible, refrain from going to fast food restaurants with your favorite fries and hamburgers.

Protein diet for 4 weeks

You need good reasons for a month-long protein diet for weight loss. A high percentage of protein in the diet can lead to imbalances in digestion and metabolism.

Of course, body fat will noticeably disappear, but along with this, fatigue, drowsiness, irritability and other unpleasant sensations may appear.

How to cook?

Recipes for dishes for a protein diet are simple, even a novice cook can prepare them:

Chicken broth soup with vegetables. For the soup, take the sirloin and cut it into pieces. Drain the first broth obtained and cook only with the second one. Add finely chopped green beans, bell pepper, and white cabbage to the boiled meat. When all the ingredients are cooked, add any greens to the soup. It is better to avoid salt;
Baked salmon in the oven. Sprinkle fish fillet with lemon juice. Add fresh onion and celery if desired. Place vegetables on top of fish. Wrap the finished piece in foil and place in the oven for 15-20 minutes;
Curd. This recipe is perfect for dessert. To prepare, just mix 150g of cottage cheese with 100 ml of natural yogurt. If desired, you can add fresh berries. Before serving, the mixture can be sprinkled with grated coconut on top;
There is a large selection of recipes, so you just need to use your imagination.

We recommend that you familiarize yourself with the recipes for low-carb desserts.

Rules of protein-vitamin diet

The first condition is an absolute refusal of carbohydrates. During the diet, forget about sweets and baked goods: candies, honey, condensed milk, jam, cakes, cakes, puff pastries, pies, sweet fruits and other goodies. Also exclude sources of complex carbohydrates from your diet: potatoes and other starchy vegetables, cereals, pasta.

The harm of carbohydrate-rich foods is that the poly- and disaccharides contained in them - glucose, fructose, starch - are broken down into monosaccharides, which in turn are easily converted into fat deposits.

Remember the rules for organizing vitamin and protein nutrition for weight loss:

You cannot combine proteins and vitamin products in one meal, for example, eating an egg and an orange for breakfast. Meals should be fractional - eat in small portions 5-6 times a day. Acceptable methods of food processing are boiling, steaming, baking without oil. The duration of the diet is limited: you can use it for a maximum of ten days. Every day it is important to ensure that the body receives 1.5–2 liters of fluid, which includes mineral and plain water, tea without sugar, and herbal decoctions. Reduce the amount of salt to a minimum; if desired, you can replace it with lemon juice, adding it to vegetable salads, sprinkling meat. Fruits should not be very sweet, vegetables should not be starchy. You need to eat 400–500 g of them per day, fresh or thermally processed. Spices, seasonings, flavor enhancers, sauces are prohibited. The weight of the portion is also limited: for meat it is 200 g, for cottage cheese 150 g, for cheese 50 g.

The diet for weight loss includes low-fat lactic acid products and unsweetened fruits

Another condition of the diet is the maximum restriction of fats. You won't be able to avoid them completely because they are present in many protein sources, such as dairy products. However, fatty meat, lard, mayonnaise, fried foods, butter and sour cream should not be on the table.

Authorized Products

In fact, the protein diet menu is distinguished by its variety and taste. This food system cannot be called exhausting or tasteless. The following foods are allowed to be eaten:

Meat (chicken, veal, beef);
Fish (low-fat varieties);
Chicken eggs;
Dairy and fermented milk products;
Vegetables, excluding beans, beans and peas.
Mushrooms.

Like any other diet, the protein weight loss system prohibits the consumption of sugar, sweets, flour and confectionery products. You should not eat sweet fruits and berries, these include:

Bananas;
Avocado;
Strawberry;
Raspberries;
Grape.

In addition, smoked, salted, fried, pickled foods, as well as alcoholic drinks and cheese are prohibited.

What causes weight loss

For normal functioning and effective fight against excess weight, the body needs complex protein structures consisting of amino acids. The process of their breakdown involves intense work of the body and activation of metabolic processes. And the protein itself satisfies the feeling of hunger and gives strength to the muscles. But for all this to benefit the body and figure, protein foods should not contain saturated fat.

Therefore, the main idea of an effective protein diet is to create a diet that contains food containing a large amount of proteins, that is, pure protein, and a low amount of fats and carbohydrates. The latter are a source of glucose, and therefore energy for humans. If they do not come from outside with food, then the body can only take them from its own fat reserves. Thus, the combination of a carbohydrate deficiency and an excess of proteins promotes weight loss.

Side effects

If you do not follow the rules of dietary nutrition, you can get the following as adverse reactions:

Headache;
Weakness;
Dizziness;
Nausea;
Reduced blood pressure;
Constipation;
Flatulence;
Deterioration of skin color;
Increased irritability.

Such changes in well-being develop first, so you should not wait for the situation to improve. At the first indisposition, it is better to abandon the diet.

Disadvantages of a protein diet for 14 days

1. The protein diet for 14 days is not optimally balanced, although it is used simultaneously with fitness or shaping. 2. Sudden surges in blood pressure are possible. 3. A six-meal diet is not suitable for everyone. 4. Classes are expected in gyms - which is not always possible. 5. Repeating this version of the protein diet for 14 days is possible no earlier than in a month. 6. Any chronic diseases may worsen during a diet. 7. During a diet, the body does not have enough vitamins, microelements and minerals and the negative effect only intensifies with additional loads. It is necessary to take multivitamin preparations or their complexes.

Varieties

The protein diet has several varieties, so those losing weight can choose from the following options:

Atkins Diet;
Egg White Maggi;
Japanese;
Protein-vegetarian;
Ducan's diet;
Express diet on proteins;
Vitamin and protein.

Each diet is different, so before making your final choice, it is better to know all the pros and cons of the chosen diet.