Protein diet for weight loss: rules, effectiveness, pros and cons

Already from the name of this diet you can understand that the basis of the daily diet is protein-enriched foods: primarily fish and meat. Of course, fruits and vegetables are also present on the menu, but in extremely small quantities.

A protein diet allows the body to accumulate proteins, but this process causes a lack of fats and carbohydrates. But they are the main sources of energy. It is quite natural that in this case the body has to use its own reserves - burn fat deposits, which is what is required for weight loss.

Important point. Those who want to use this nutrition system for weight loss must firmly understand that most of the foods that have become familiar (potatoes, confectionery and flour products) will have to be completely abandoned. If you are not ready for this kind of deprivation, it is better to find some other diet.

Advantages and disadvantages

Proteins, fats, carbohydrates - each type of nutrient has its own functions. An excess of some and a deficiency of others leads to an imbalance in the body, which can lead to diseases.

Advantages of the diet:

1. Rapid and significant weight loss.
2. There is no strong feeling of hunger.

Flaws. Health risks are likely; the list of their consequences affects almost all human organs.

1. Increased urine acidity and excretion of oxalate salts, resulting in:

• oxalate stones with spiky projections mature in the kidneys;
• thorns injure the urinary tract and lead to inflammation.

  

2. The proportion of cholesterol in the blood increases:

• cardiovascular diseases (heart attack, stroke);
• atherosclerosis, accompanied by ischemia, impaired blood supply to the limbs and brain;
• formation of cholelithiasis.

3. Fiber deficiency leads to disruptions in the gastrointestinal tract - constipation:

• intoxication: nausea, loss of appetite, bad breath;
• dehydration, but after finishing the diet swelling appears.

4. The liver works in emergency mode - destruction of metabolism, resulting in diabetes mellitus and fragility of blood vessels.

5. To process protein, the body requires more calcium - deficiency in the skeletal system, brittle bones.

6. Increased nervous excitability.

7. The skin becomes flabby, hair and nails lose their shine and become brittle.

Three essential nutrients in the diet

There are three nutrients present in every person’s diet in varying quantities. Each of them plays a certain role in metabolism, and complete rejection of at least one of them for a long period inevitably leads to the development of certain pathologies or problems with well-being. Before you start a protein diet for a month (or for a longer period), you should familiarize yourself with the possible consequences for health and well-being.

1. Protein in foods is a building material for skin, muscles, bones, hair, and tissues of internal organs. After entering the stomach and as it passes through the intestines, protein foods are broken down into essential and essential amino acids, which are distributed throughout the body along with the bloodstream.
2. Carbohydrates are energy. It should be noted that people who have lost weight in a month on a protein diet have almost completely limited their intake of carbohydrate foods. As a result, the body's energy potential decreases. Refusal of carbohydrates, one way or another, rearranges a person’s metabolism, which may result in increased fatigue, weakness, asthenia, and decreased performance.
3. Fats can also act as a source of energy. The theory of protein diets for a month or more is based precisely on the fact that when the intake of carbohydrates stops, the body begins to draw energy from existing fat reserves. As a result, a person loses weight precisely due to brown, abdominal or visceral fat. Subcutaneous fat also disappears. This is especially true for women; after the first week of a protein diet, they note that cellulite has gone away and their skin has become smoother. Cellulite is formed precisely because of the high content of subcutaneous fat in the thighs, abdomen and buttocks and water retention in it.

Contraindications

Many people suffer from one or another ailment in its infancy, without even knowing it, so consultation with doctors is recommended before starting a diet. The diet should not be used by those who have already identified problems and diseases, as well as by children and the elderly.

• LCD tract.
• Diabetes.

  

• Heart and vascular system.
• Renal and genitourinary systems.
• Any chronic diseases.

Types of protein diets

A protein diet for weight loss (a menu for a week or a longer period is compiled according to a diet, a large proportion of which consists of proteins) has several varieties.

Protein express diet. An effective method of fighting fat before an important event. The essence: 3-day strict adherence to nutritional rules. Nutrition: proteins and fresh vegetables, add bran and drink about 1.5 liters of water. Weight can go up to 3 kg.

Protein-carbohydrate. Alternation of days according to the scheme:

• 1 day – mixed;
• 2-3 – only proteins;
• Day 4 – carbohydrate;
• 5-6 days – protein;
• 7 – carbohydrate.

On protein days, eat protein foods without fat and fresh vegetables. On carbohydrate days - cereal porridge, vegetables, pasta. Combined day: carbohydrates in the morning, proteins and carbohydrates in the afternoon, proteins in the evening. The scheme is for 1 week, can be repeated every other week, the weight will go up to 5 kg.

Protein-vitamin. Every other day: protein and vitamin foods (unsweetened fruits, fresh vegetables, citrus fruits). Take up to 6 meals per day. Duration of the diet is 10 days, weight loss up to 6-8 kg.

Protein-vegetable. The diet includes fruits (unsweetened) and nuts. The diet limits calories to 1200 kcal/day for women, 1600 for men. Vegetables can be eaten in soups, boiled, baked. You can lose up to 2 kg per week.

Protein-fat. In the diet: lard, fatty meat and fish products, offal, eggs, high-fat dairy products. You can consume no more than 100 g of pasta, bakery products, and vegetables per day. Exclude: fresh fruits, bran, cereals, margarines, mayonnaise, spreads.

Eat exclusively in peace and quiet, only 2 meals: breakfast and lunch, after which lie down for 15-20 minutes. Physical activity no earlier than 2.5 hours after eating. There are no time limits for following the diet, weight loss results: up to 5 kg in 2-3 months.

Ducan's diet. Divided into 4 stages. Every day for the entire period 2 tbsp are included. l oat bran.

1. Eating only protein for 3 to 10 days.
2. Alternating only protein days with protein and vegetable days until the desired weight is achieved.
3. Restrictions are partially lifted, you can have fruits, berries, cereals no more than 1-2 times a week. Duration: 10 days per 1 kg of weight removed (2 kg weight loss – 20 days stage).
4. 1 day a week protein diet.

Atkins. Consists of 4 phases.

1. For 2 weeks, complete exclusion of sugars, the norm of its pure consumption is up to 20 g/day.
2. The amount of carbohydrates is increased by 5 g/day until the desired weight loss result.
3. Formation of a diet that does not lead to obesity - increase carbohydrates by 10g/day. If you feel weight gain, then the amount of sugar needs to be reduced.
4. Low carbohydrate nutrition.

Kovalkova. 3 stages.

1. Menu for 2 weeks with meals at regular intervals:

• kefir – 200 ml, 1 tbsp. l. oat bran and pine nuts;
• apple;
• ½ grapefruit
• Apple
• vegetables and cheese – 250 g;
• egg whites – 2 pcs., a glass of milk without fat.

2. Cooking method: steamed. Include in your diet: seafood, lean cottage cheese, fish, meat, limit salt and oils. 6 meals. Duration until the desired result.

3. Cereals are introduced, for example white or bran bread up to 2 small pieces, a minimum of baked potatoes, the consumption of sugar is excluded (only on holidays).

Elena Malysheva. Duration 10 days, diet scheduled by day, limit salt. Low-fat kefir and low-fat cottage cheese are used. Drink at least 1.5 liters of water.

• Days 1, 5, 10: kefir or other similar will produce 1.5 liters.
• Days 2, 6: 250 g of non-sour cottage cheese, 1 liter of kefir product.
• Days 3, 7, 9: lean fish fillet up to 800 g.
• Days 4, 8: 0.7 kg of chicken meat.

Types of diets

There are several types of protein diets. The most popular of them are the Atkins diet and the Dukan diet. Both diets have proven themselves due to good results in those losing weight.

The Dukan diet is one of the most popular not only in Russia; this method focuses on reducing carbohydrates to a minimum, only proteins, and to improve digestion and cleanse the body, bran is included in the diet. The method is lengthy, contains 4 full stages, which have individual lengths, but the results already at the Attack stage will please you - minus 3-5 kg ​​in 5 days. Subsequent stages will allow you to introduce carbohydrates into your diet while continuing to lose weight.

In the Atkins diet, meat and fish are balanced in quantity with vegetables and fruits, and the body receives much less carbohydrates, while proteins and fats are consumed without restriction. The diet itself has 4 stages of varying duration, but in the first 2 weeks you can lose up to 3-5 kg.

What protein foods should I eat?

When on a diet, you can diversify your diet by cooking protein products: boil, bake in the oven, grill. When baking, it is prohibited to use cheese or sauces.

Balsamic and soy sauces, herbs, lemon and garlic can be added to dishes.

1. Lean chicken, duck, turkey, lamb and beef.
2. Lean fish meat.
3. Seafood.
4. Milk and its derivatives with a fat content of up to 3%.
5. Hard, low-fat cheeses.
6. Egg white.

Prohibited and permitted products

It is strictly forbidden to eat ingredients such as:

• fried chicken legs or wings;
• lamb;
• potato;
• salt and pepper;
• chocolate;
• vinegar;
• sweet bakery products;

Note: it is not recommended to smoke or drink alcohol during the diet.

Authorized products:

• rice;
• buckwheat;
• boiled chicken breast;
• steamed pork or beef (in small quantities);
• herbal ingredients: garlic greens, roosters;
• skim milk and cottage cheese;
• chicken eggs;
• fruits: grapefruit, orange, lemon;
• vegetables: zucchini, cabbage, carrots;
• fish with a minimum amount of fat: pike perch, crucian carp, carp, roach;
• cereals: pearl barley, corn, wheat;
• in minimal quantities it is possible to use seasonings: bay leaf, “khmeli-suneli”;
• mineral water or green tea;

Prohibited Products

A protein diet for weight loss (menu for the week - later in the article) is made up of the permitted products listed above.

Here is a list of products not allowed for consumption:

• Fatty meat and fish products, animal by-products.
• Butter, fatty dairy products.
• Any canned food.
• Sausage products.
• Sauces and mayonnaise.
• Pasta, bakery and flour products.
• Any side dishes and cereal porridges.
• Ice cream, bars, chocolate, candy.
• Sweet carbonated drinks.
• Potatoes of all varieties, carrots, legumes.
• Fruits: Unsweetened fruits are allowed in some diets.

Product Lists

Allowed:

• coffee, tea without sugar and milk, protein shakes, herbal infusions, freshly squeezed vegetable and berry juices, fresh juices from permitted fruits;
• dairy products with a minimum percentage of fat content: hard cheeses, low-fat cottage cheese, feta cheese, 1% kefir, fermented baked milk, milk, yogurt, natural yogurt without additives;
• seafood;
• lean cuts of veal, beef and rabbit;
• vegetables, legumes, mushrooms, berries;
• fish (only the leanest varieties);
• chicken and turkey fillets and breasts without skin;
• fruits with minimal sugar and starch content, the advantages in this diet are on the side of apples, pineapples, kiwi and all citrus fruits;
• eggs, preference should be given to protein, especially boiled, if raw, then as part of weight loss cocktails.

The basis of the diet of those losing weight on this diet are protein products
. Prohibited:

• fatty cuts of meat, pork and lamb;
• fatty fish;
• potatoes, peas and corn;
• smoked meats, semi-finished products, sausages, canned food;
• cereals;
• any fats: butter and vegetable oil, lard, cream;
• any sauces and fatty dressings, including sour cream, mayonnaise, ketchup;
• store-bought juices, alcoholic, carbonated and energy drinks;
• sweet fruits: apricots, grapes, bananas, persimmons, mangoes, papaya, melon;
• sweets: candies, chocolate, sugar;
• dried fruits, nuts;
• fast food, snacks;
• bakery, confectionery and pasta products.

Fast protein diet for 3 days without sweeteners

To lose weight quickly in 3 days, you need to stick to a very strict diet. There are 3 meals, with a 3-hour break between them. Drink more than 1.5 liters of water per day. Physical activities are prohibited on all days. The diet is the same for all days.

Breakfast – 1 egg (not fried).

Lunch – cottage cheese 150-250 g, fat content up to 3%, tea/coffee without sweeteners, sugar, honey.

Dinner is the same as lunch.

If you experience weakness, nausea, or others, you need to stop the diet and return to normal eating. If everything went well, you need to get out of it correctly - introduce other products gradually.

Basic Rules

1. Meals should be fractional: up to 6 times a day. You should have breakfast no earlier than 30 minutes after getting up in the morning, and dinner no later than 2-3 hours before going to bed. It is important to consider that each meal should contain foods not only with protein (up to 30 g), but also low-calorie ones.
2. The daily amount of carbohydrates should be limited to 40 g. Carbohydrate foods should be taken before lunch. First of all, these are porridges made from buckwheat, oatmeal, and brown rice.
3. For dinner, you need to prepare dishes from protein foods and non-starchy vegetables.
4. There should be only two methods of cooking: regular cooking and steaming.
5. Monitor the amount of liquid consumed. You need to drink at least 2 liters per day.
6. Sweet fruits must be excluded, but green apples and grapefruits can be eaten in unlimited quantities, but within reason.

Sample protein menu for a week for quick weight loss

The diet of a person losing weight on a protein diet consists only of protein foods and fresh vegetables. A total of 5 meals are provided; for the 6th meal, you can use a glass of milk with a small amount of fat before bed.

An approximate menu for a week is presented in Table 1, for 2 weeks in Table 2. In the “Meal” column, Roman numerals mean the numbering of the meal, corresponding to: breakfast, lunch, dinner, afternoon snack and dinner.

Menu option for a week protein diet for weight loss.

Table 1. Protein diet for the week

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.

Sample menu for a protein diet for 14 days

Table 2. Protein diet for 2 weeks

Sample menu

To maintain a similar diet for a week or 14 days, we offer you a diet that is not difficult to adhere to. It includes simple dishes with simple recipes. It is possible to supplement the diet or replace foods with those that the protein regime allows.

First meal

• Bulgarian traditional soup;
• Kholodnik (you can use water and low-fat yogurt instead of sour cream and milk as a dressing);
• light soup with chicken fillet, egg and herbs;
• chicken soup with bran, gherkins and herbs;
• fish tomato soup with vegetables (without potatoes and frying);
• creamy mushroom soup with herbs;
• chicken soup with meatballs;
• fish soup with egg;
• solyanka with homemade chicken sausages;
• cabbage soup with chicken hearts;
• pea soup in the oven.

Second courses

• chicken fillet stewed in skim milk;
• fish steaks with vegetables in the oven;
• cottage cheese casserole with boiled mushrooms and meat;
• mackerel stuffed with vegetables;
• eggplant with minced beef and tomato sauce;
• homemade sausages with herbs and spices;
• pumpkin stuffed with boiled beef and vegetables;
• protein rolls with cottage cheese, lightly salted salmon and avocado (can be replaced with cucumber);
• curd-bran pancakes.

Desserts and baked goods made with proteins

• curd dessert with coffee and cinnamon;
• lemon egg pie;
• cooling sorbet with mint and cottage cheese;
• milk jelly;
• cheesecake with low-fat cottage cheese;
• oatmeal cookies with chocolate mousse;
• yogurt cake;
• pumpkin pie (with sweetener);
• marshmallows on agar-agar with cottage cheese;
• fluffy cheesecakes made with egg whites.

As you can see, your protein diet will be quite varied, and knowing the basic principles of nutrition, you will be able to come up with your own recipes for delicious and equally healthy dishes for quick weight loss.

Diet brownie cake: video recipe

Features of a protein diet for men

A protein diet for weight loss (a menu for a week or several days) for men differs from that for women.

The differences are justified by 2 significant factors:

1. Every day a man needs 1900-2400 kcal/day. To lose weight, he must stick to the numbers 1600-1700. Women's calorie needs are 500 units less.
2. Men have a slow modification of carbohydrates into fats.

Due to the differences, the approach to the men's diet is more gentle. You can include some carbohydrates in your diet in the form of steamed oatmeal or buckwheat. Sometimes boiled potatoes, beans, vegetable soups, and vegetable oils are allowed. But their number should be kept to a minimum.

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.

For pregnant

Gynecologists strictly monitor the weight of pregnant women. In case of weight gain, women have to switch to a diet. During such periods, they are allowed to use a protein-vitamin diet. The principle of the diet is described in the chapter “Types of protein diets”.

To ensure that the child does not suffer and receives all the necessary vitamins and minerals, the diet includes nuts, butter, one fruit/day rich in vitamin C. All foods in moderation. The diet is carried out under the close attention of a doctor.

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.

How to get off a protein diet correctly

Protein diet for weight loss - a menu for a week or longer helps the body get used to such nutrition. But after a diet, the body “takes revenge” and tries to consume everything that the eye can see. Therefore, you do not need to look into the refrigerator often and you should remove food from sight.

You need to increase the pace of nutrition gradually, introducing new foods into the diet after 2, then 1 day. Increase the volume of food slowly, first by 2 tbsp. l., then increase daily by 1 tbsp. l. and so on until the required volume.

You need to quit the diet for at least a week. The diet is supplemented with honey, crackers, cereals, and soups. The volume of oils and fat content of consumed products increases. All parameters must be within reasonable limits, otherwise the body will return all fats to their place.

Reviews of those losing weight

Numerous reviews from those losing weight indicate that the first days of a protein diet turn out to be quite difficult. Although protein gives you a feeling of fullness, large portions and food variety that have become habitual create a certain kind of difficulty at first. True, after 3 days the constant feeling of hunger decreases. The rate of weight loss on a protein diet cannot but rejoice. However, each fighter with extra pounds gets his own result.

• For example, Olga (initial weight – 130 kg) tried a huge number of different nutrition systems. It was difficult for her body to cope with mono-diets, and complex nutrition did not give results. In the end, she decided to use a protein diet. In general, Olga followed the rules of this food system for 2 years. Most of the weight came off during the first 2 months. After that, she “sat on squirrels” just to maintain her achievement. In total, in 23 months, Olga’s weight stopped at 76 kg. Minus 54 kg is an absolute success!
• Marina had the same problems with excess weight as Olga, and even her initial weight was the same. It was with the help of a protein diet that she managed to achieve her desired goal. Its duration was 1 year, and in addition Marina did not limit herself in any way and did not engage in physical exercise. She was very pleased with the result - now she weighs 78 kg. Minus 52 kg is the dream of any weight loss fighter!
• Diana's initial weight was 92 kg. Of course, this is not as much as Olga and Marina, but it is also far from perfect. Having finally made a conscious decision to take charge of her health, she began to study reviews and learned about the protein diet. Diana stuck to it for 4 months. Meals throughout the first month were structured according to the 10-day scheme of this system. And for the remaining 3 months she worked on maintaining her body. After the experiment was completed, the scales showed 80 kg. That is, she managed to lose as much as 12 kg in such a relatively short period!

Recipes for first courses for a protein diet

The first hot dishes are an obvious attribute of the diet. Hot soup warms the body, satisfies hunger and fills with energy.

Zucchini soup

• Chicken breast – 450 g;
• zucchini – 450 g;
• onion head;
• salt, dill, parsley, green basil, pepper.

  

1. Boil the breast in 0.6 liters of water.
2. Remove the meat from the broth, add chopped zucchini and onions, cook for 10 minutes.
3. Cool slightly, add chopped meat and grind with a blender.
4. Chop the grass and sprinkle into the soup.

Cod soup

• Cod pulp – up to 500 g;
• 1 medium onion;
• dill - a small bunch;
• bay leaf, salt.

1. Boil cod in 0.5 liters of water.
2. Add bay leaf and chopped onion to the fish 5-7 minutes before the end of cooking.
3. Chop the dill and sprinkle over the dish before serving.

Recipes

During a month of a protein diet, the body mainly receives proteins and only a small amount of fats and carbohydrates. By including dishes prepared according to special recipes in the diet, it is possible not to upset the balance of vitamins and microelements in the body and prevent its depletion. Properly prepared dishes are tasty, and the beneficial substances in their composition will provide elasticity to the skin and shine to the hair.

Snacks

Sea Salad

Compound:

• tuna – 100 g;
• shrimp – 200 g;
• celery and tomato – 100 g each;
• radish – 50 g;
• several lettuce leaves;
• pepper, oregano leaf, 20 g lemon juice;
• a little olive oil.

The salad is prepared as follows: mix oil with spices and lemon juice, add the resulting sauce to chopped vegetables and tuna. Place on lettuce leaves and let soak everything for 10 minutes.

Sorrel salad

Compound:

• whites from 6 eggs and three yolks;
• anchovies – 100 g;
• fresh sorrel – 300 g;
• yogurt – 200 gr.

During cooking, all ingredients are crushed and mixed. The resulting mixture is seasoned with natural yoghurt.

Soups

The diet includes first courses, which are prepared in meat or fish broth. Soups for effective weight loss can be made from mushrooms, as well as turkey or chicken. Fruit soups, as well as pureed soups with a large amount of pureed vegetables, are also not prohibited.

Spinach soup

Compound:

• turkey meat – 250 g;
• spinach – 250 g;
• milk – 150 g;
• garlic – 2 cloves;
• spices - to taste.

Make turkey broth and simmer spinach in it for 5 minutes. Separate the meat from the bones, cool and chop together with the spinach using a blender. Add milk and spices.

Salmon with milk and vegetables

Ingredients:

• salmon – 400 g;
• tomatoes - 2-3 pieces;
• carrots and onions - 1 piece each;
• milk – 0.5 l;
• spices and herbs to taste.

When cooking, the skin is removed from the tomatoes, for which they are first doused with boiling water. Chop carrots and onions and fry along with tomatoes.

Place everything in a saucepan with water and cook for 10 minutes. Add diced salmon to the soup, pour in milk with herbs and spices and after five minutes remove from heat.

Second courses

Fish cutlets

Ingredients and preparation:

• prepare minced meat from 0.5 kg of fish, crab sticks - 8 pieces, onions and add spices to it.
• mix the resulting mass thoroughly;
• form cutlets and place them on a baking sheet;
• bake in the oven for 15 - 20 minutes.

Chicken casserole

Ingredients and preparation:

Cut chicken fillet in an amount of 200 g, add to it 0.5 cups of kefir, beaten yolks and whites of 3 eggs. Add 60g of wheat or oat bran, add salt and bake in the oven for 25 minutes.

Second courses

Beef fillet goulash

• Pulp – about 300 g
• dill, basil;
• bulb onions.

  

1. Cut the fillet into pieces.
2. Place in a frying pan, add a little water, and simmer.
3. Cut the onion into half rings and place in the beef 10 minutes before cooking.
4. Greens before serving.

Pink salmon baked in foil

• Pink salmon – up to 500 g;
• ½ lemon;
• onion - medium head.

1. Place pink salmon on foil.
2. Place onion, cut into rings, on top.
3. Wrap in foil and place on a baking sheet in the oven for 40 minutes at 180°.

Salads

A protein diet for weight loss cannot do without vegetables. If protein foods should make up 60% of the weekly menu, then the remaining 40% comes from vegetables and salads made from them.

Andalusian salad

• medium tomato;
• small cucumber;
• ½ daikon radish;
• small onion head;
• dill, parsley;
• juice of ½ lemon.

  

1. Cut the vegetables into strips and place in a bowl.
2. Make the dressing: finely chop the greens and onions, add lemon juice, a grain of salt, mix everything, add to the vegetables, stir.

Salad of young zucchini and greens

• Young medium squash;
• small cucumber;
• onion head;
• dill, lettuce, sorrel, parsley;
• ½ lemon.

1. Cut the zucchini into strips, pour over lemon juice and leave for 5 minutes.
2. Cut the cucumber into strips, chop the greens and add to the zucchini.

Two-week diet

For a two-week protein diet, the weight loss menu will be approximately as follows.

First day:

• For breakfast, one cup of drink - tea or coffee (necessarily without sugar) will be enough.
• You can have lunch with cabbage salad and a couple of eggs (preferably hard-boiled). Wash down your meal with a glass of tomato juice.
• For dinner, a piece of boiled lean fish is suitable.

Dessert

You can prepare unsweetened protein desserts that will perfectly brighten up the days of diets, because modern people cannot imagine themselves without them.

Tea sorbet

• Lemon;
• green tea – 2 tbsp. l.;
• mint leaves;
• a pack of low-fat cottage cheese.

  

1. Put mint in 100 ml of boiling water, add tea, brew.
2. Mix cottage cheese and infusion.
3. Transfer to a mold, place in the freezer for 2 hours, stir 2-3 times, serve the dessert chilled.

Almond jelly

• A glass of milk;
• gelatin strip – 1 pc.;
• almond flavoring – 5-6 drops.

  

1. Heat flavoring in milk until boiling.
2. Dissolve gelatin in milk.
3. Pour into molds and keep in the refrigerator until thickened.

Protein-rich smoothies

A protein shake can replace one meal. All homemade cocktails are prepared using a blender and based on low-fat or low-fat ingredients.

The principle is simple: place all products in a glass and beat until thick.

• Milk-yogurt. Pour yogurt (150 ml) into milk (240 ml), blend with a blender.
• Yogurt with mango . Place in a blender glass: soft cottage cheese (200 g), yogurt (150 ml), 1 mango pulp, beat.
• Milk-egg. Beat in a glass: milk or kefir (150 ml), soft cottage cheese (50 g), chicken white of 1 egg.

There are enough varieties of protein diets for weight loss, and the menu can be created for a week or another period at your discretion. Before starting a diet, you need to consult your therapist, he will conduct an examination and give recommendations on how to avoid possible health risks.

Author: Yana Lakina

Article design: Vladimir the Great

results

If you strictly follow the monthly protein diet and do not violate it, then it will not be difficult to stay on this diet for all four weeks. The results of such nutrition will surprise and satisfy the most demanding people, even those who have previously failed to lose weight using other diets with more stringent restrictions.

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The number of kilograms lost may vary, it all depends on the individual state of the body. The greatest results are achieved by those who:

• have excellent health and do not get sick;
• play sports;
• have a good emotional mood;
• strong desire to lose weight;
• work closely with nutritionists, fitness trainers, and doctors;
• follow the menu exactly;
• completely abandoned bad habits.

A well-designed protein diet menu for a month will not only allow you to get the expected result, but also maintain it for a long time. This will require patience and endurance, as well as a great desire to part with extra pounds.