Minus 10 kg in two weeks on a protein diet: list of products, benefits and contraindications

The protein diet is considered one of the simplest, since a person does not experience constant hunger, and there are many recipes for preparing dishes for creating a menu. You won’t have to adhere to dietary restrictions for long, only 14 days, but the results are impressive: judging by the reviews, weight loss can be from 4 to 10 kg or even more in 2 weeks.

Protein diet rules for 2 weeks

For 14 days, the priority in nutrition should be meat, fish, eggs and dairy products. They contain a minimum of carbohydrates and a large amount of proteins.

When there is no access to the energy contained in food, metabolic processes will force the body to burn its own fat.

During this period, it is necessary to rearrange the daily routine according to the following principles:

• divide food into 5-6 meals;
• sleep at least 8 hours a day;
• rise and fall at approximately the same time;
• last meal 2.5-3 hours before bedtime;
• increase physical activity;
• include daily cardio exercises in your schedule.

Reorganize your drinking regime.

Drink at least 2 liters of water per day. A glass of water an hour before meals will speed up metabolic processes. Distribute the remaining liquid so that at least 1.5-2 hours pass after eating. Protein takes a long time to digest, and water that gets into the stomach after eating will worsen digestion, which will lead to heaviness.

Wrong side

What is the essence of protein diets? We know that our main source of energy is carbohydrates. Here they are strictly limited, and the body begins to take energy, breaking down the fat layer. People lose weight, fat burns, extra pounds go away. Great theory.

In addition to fat, such a one-sided, harsh diet burns muscles and hurts the kidneys, liver, digestive, circulatory and skeletal systems. Here is such a “side effect” that for some reason it is not customary to talk about

Protein must be present in the diet. Especially if you want to get results in the form of a toned and slender body, and not sagging, flabby skin.

However, when protein is digested, it leaves toxins and poisons in the intestines, and to remove and neutralize them, we simply need carbohydrates. Especially fiber.

With protein diets, protein breakdown products accumulate in the intestines and blood. The kidneys, filtering the blood, become overloaded, and swelling appears.

Digestion is disrupted, as a result, rashes form on the skin, color and elasticity deteriorate. Plus, when protein is broken down, nitrogen is released - this is a blow to the reproductive system, and uric acid accumulates - this is salt deposition, gout, urolithiasis.

Frequent semi-starvation slows down metabolism, i.e., if at first there is minus 10 kg, then they begin to gain back - the body regards hunger as an existential threat and begins to accumulate energy “for future use.”

Permitted and prohibited products

A sudden transition to a low-carbohydrate diet can lead to discomfort and disturbances in the gastrointestinal tract. Gradually eliminate sugar and other foods containing fast carbohydrates from the menu.

When compiling your diet, refer to the table:

Be sure to read: Herbalife recipes at home: the essence of the diet, products, how to take, menu for the week

Alcoholic drinks of any strength are prohibited. But herbal teas, rosehip decoction and still mineral water will be useful for the breakdown of fat.

Limiting the consumption of vegetables and fruits threatens vitamin deficiency, so take a vitamin complex.

Interesting recipes

On the one hand, it seems that there are very few permitted products and a person faces painful monotony. However, this is not so; you can easily diversify your protein diet, and simple and tasty recipes for a protein diet for weight loss will help with this. Don't forget to include walking, running and other sports in your daily program. Otherwise there will be no effect.

Smoothie with banana and almonds

Protein shake

A protein shake for weight loss is a sports drink that will saturate the body for the whole day. For preparation you will need:

• 200 ml low-fat milk;
• 1 chicken egg;
• 1 banana;
• 100 g 9% cottage cheese;
• a teaspoon of sugar.

From special equipment you need to prepare a blender or mixer.

1. Beat the peeled egg with sugar in a blender
2. Cut the peeled banana into small circles
3. Add the banana to the bowl with the egg, pour in the milk and whisk until the mixture is smooth.
4. Now add cottage cheese and beat again.

Ready! Bon appetit.

Chicken fillet with guacamole sauce

This is an easy to prepare dietary dish. Despite the presence of avocado, the BJU of the dish is 57/25/18. To prepare we will need:

• 500 g chicken fillet;
• 1 avocado;
• 1 teaspoon lemon juice;
• half a teaspoon of dried garlic;
• 1 teaspoon ground red pepper;
• 1 tablespoon olive oil;
• 100 g low-fat cheese;
• cilantro and pepper to taste.

First you need to remove the pulp from the avocado and mash it with a fork, then add pepper, lemon juice, a little salt and seasonings. Now let's put this mass aside for a while. The remaining salt, seasonings and dried garlic should be coated with the fillet. Place the meat in a frying pan and fry it on each side for 4 minutes over medium heat. Then sprinkle it with cheese and close the lid so that the cheese melts. Next, you need to wait a couple more minutes, after which you can put the fillet on a dish and put the previously prepared sauce on top.

Guacamole

Protein curd casserole

Protein casserole is perfect for breakfast. To prepare it you will need:

• 500 g cottage cheese;
• 1 egg;
• 40 g corn starch;
• 2 egg whites;
• 1 tablespoon baking powder;
• a tablespoon of sugar;
• half a teaspoon of vanillin;
• 50 g raisins.

First you need to mix cottage cheese, egg and egg whites. Then add cornstarch and the rest of the ingredients. Now put the mixture into a baking dish and leave for 30 minutes. at 180 degrees. The crust will be crispy, and the casserole itself will be tender and satisfying.

Salad with lightly salted trout

For this light salad you will need:

• lettuce leaves;
• 4 cherry tomatoes;
• 30 g trout fillet;
• leek stalk;
• a tablespoon of olive oil for dressing;
• pepper.

You can also add a teaspoon of chia seeds to improve stomach function. Cherries need to be cut in half, trout - into cubes, onion stalk - into circles. We wash the lettuce leaves, cut them into pieces and place them on a plate, put all the ingredients on top, season with olive oil and seasonings. Next you need to mix everything thoroughly. This salad needs to be eaten immediately; in the refrigerator it will quickly lose its freshness.

How to lose 10 kg in a week: TOP 7 programs

Losing weight too quickly is harmful to your health. Express methods should be used only as a last resort and no more than twice a year.

Maggi diet - menu for every day

The stress-free low-carb program lasts 4 weeks. Strict adherence to all recommendations is important. You cannot swap weeks or swap breakfast and dinner.

Maggi diet - menu for every day

Important! Follow the dosage strictly. If the weight is not specified, you can eat any amount.

Keto diet - weekly menu for women

Provides for the transition to alternative energy of one’s own body. The process of eliminating fat reserves is called ketosis. A low-carb menu for a week changes the type of energy metabolism to ketosis, in which the liver breaks down fatty acids and converts them into energy.

The body spends a huge amount of calories, but in the process of restructuring the metabolism, problems with digestion arise, and the risk of irreversible changes in the kidneys is high.

Switching to this menu is possible only under the supervision of a doctor after a full examination and a series of laboratory tests.

To maintain a keto diet, you need to count calories and protein percentage.

Kremlevskaya

Another option for high-protein nutrition is based on weighing and scoring. Protein foods can be eaten without restriction, but carbohydrate-containing foods must be counted in points or conventional units.

The more carbohydrates a product contains, the more points you need to add to your score. In the first week you are allowed to consume 20 points, in the second 40. It is recommended to reduce the amount of salt and increase the volume of fluid you drink.

Friends, look how simple it is, we decided not to add a complete list of products and points to the article here, the list is too large and it’s impossible to find anything there without an interactive search.

However, we now have a functional table of correspondence between points (cu) and food products, complete with search , and ready-made dishes are also available there. Follow the link Table of points for the Kremlin diet and do not forget to add it to your collections or bookmark the search page.

To lose weight in the abdomen and sides for women - menu for the week

This option involves fractional meals; one serving should not exceed the size of the palm of your hand.

Be sure to read: Maggi diet: menu for 4 weeks, cottage cheese recipes, benefits and harms

Combine permitted products according to the principle:

• meat and fish + greens;
• cereals + fruits.

The breaks between meals are 2-2.5 hours. Eat slowly, stop eating when you feel slightly hungry. The stomach will gradually shrink in volume and you will need less food to feel full.

Include exercises, cardio exercises, massage and wraps of problem areas.

Buckwheat with kefir for weight loss

This option is suitable as unloading. For 3 days, you are allowed to drink 1.5 liters of kefir and eat 0.5 kg of buckwheat porridge without salt and butter, dividing the food into 4-5 servings.

Water, green or herbal tea are consumed without limitation, but not less than 2 liters per day. The second part of the day involves reducing the amount of water you drink, otherwise the load on the urinary system will be too high.

Hollywood Diet

This is a quick, but not very useful way to lose weight. Calorie intake should be limited to 600-800 kcal per day. Meals are provided twice a day: at lunch and in the evening.

On odd days, you can eat 100 g of fish, chicken breast or lean beef and 100 g of non-starchy vegetables for lunch, and in the evening, grapefruit, 1 chicken or a couple of quail eggs. On even days, swap lunch and dinner. Breakfast and afternoon tea are not provided; a cup of unsweetened coffee is acceptable.

Fundamental difference

Fasting on a 14-day protein diet is the easiest thing, reviews confirm this. In this case, you can and should:

• engage in feasible types of training three times a week (shaping, gym);
• eat six times a day, so as not to let yourself go crazy and get drunk on anything;
• eliminate carbohydrate foods as much as possible;
• limit the intake of fats into your body to a minimum.

Do it - and you will see the result!

Before you start, estimate your budget and consider the following list of products:

• lean meat - chicken, beef, maybe turkey;

• cottage cheese and kefir with reduced fat content;
• skimmed milk;
• hard cheese, and so that the percentage of fat is lower;
• all kinds of fish - flounder and cod, pollock or salmon;
• seafood for lovers;
• any vegetables (except potatoes), preferably cabbage, bell peppers (they hold a record for vitamin C), carrots, zucchini, cucumbers, tomatoes, etc.;
• We don’t eat fruits, otherwise it will be protein-fruit, and this is a separate issue;
• rice in small quantities;
• a little lentils or beans, but it’s better to do without them.

According to the advice of experts, portions should be small, “two handfuls.” Let's say, 100-200 grams - no more. In general, the diet is more likely to be protein-carbohydrate (or protein-vegetable).

Advantages and disadvantages of a protein diet for 14 days

The goal of any dietary restriction is to lose excess weight and improve body quality.

Low-calorie nutrition systems and mono-diets allow you to quickly lose weight, but with prolonged food restriction your health suffers:

• chronic diseases worsen;
• digestive function is impaired;
• dizziness and sometimes fainting appear;
• brain activity is disrupted;
• reaction worsens;
• skin color deteriorates;
• wrinkles appear or deepen;
• tissue turgor is lost;
• muscle tissue decreases;
• brittle hair and nails appear.

Be sure to read: Herbalife recipes at home: the essence of the diet, products, how to take, menu for the week

Severe daily calorie restrictions can lead to nervous breakdowns and the development of eating disorders: bulimia and anorexia.

When restrictions are lifted, weight increases to the same or higher values ​​than before. A diet with a predominance of protein does not have many of the listed disadvantages.

People who practice weight loss on meat products noted that they:

• no feeling of hunger;
• visual attractiveness and high performance are maintained;
• weight loss occurs smoothly;
• There are no eating disorders or weight gain when switching to a balanced diet.

People involved in sports note an increase in muscle mass and high results in strength and endurance.

The disadvantages include:

1. Impaired regularity of bowel movements. The reason for this is a lack of fiber. You can normalize stool by adding green vegetables, herbs, leafy and head lettuce, and bran to your diet.
2. A deficiency of carbohydrates can cause sluggish reactions and slower thought processes. Adding dark chocolate to your diet will help get rid of unpleasant symptoms.

Monitor the function of the urinary system, monitor liver function.

A story about how we don't love our body

There are religious sects that engage in “mortification of the flesh.” Some do this all the time, others from time to time. They can be understood; they hope to purify the soul through suffering. How much it turns out is another question. You can be hungry and angry, or you can be well-fed and kind.

By pumping ourselves up with fat, we are like an overstretched balloon that can burst at any moment. We will not burst, but we will acquire a bunch of diseases coupled with a damaged metabolism.

By losing weight through accelerated methods, we “deflate” like the same balloon, become lethargic and weak, but do not gain health, and end up the same way as in the previous case: impaired metabolism and diseases.

We need to love our body and take care of it, strengthen it so that it remains in good shape, but does not get fat, and we ourselves become kind, energetic and healthy.

There are ways, but they have nothing to do with half-starvation diets for the sake of quickly getting rid of excesses in order to endure a week or two, and then go back to binge. Sooner or later, such diets, protein-fruit diets, and even protein-rich days and weeks will no longer help.

Who is the protein diet contraindicated for?

The best solution is to eat a balanced diet, but if you decide to try low-carb eating, make sure you are not at risk:

1. Pregnant and lactating women . A diet with a large predominance of one macronutrient over another can cause metabolic disorders in the fetus/infant.
2. Minors. During a period of rapid growth, the body must receive the full range of nutrients.
3. Aged people . Metabolic processes that slow down with age do not allow experiments on health.

Persons with acute and chronic kidney diseases are not able to process increased amounts of protein foods; their diet should contain a minimum amount of meat and other sources of amino acids.

Eating large amounts of meat products after 2 days of fasting leads to acute liver injury.

If you fall into one of the listed categories, choose a gentle diet for yourself.

About nutrition

This kind of diet is considered very difficult for the body, so first you need to get decent motivation, get mentally ready, undergo a medical examination or consult a doctor. If you go on a protein diet for 14 days, then meals will be frequent and quite meager, and due to the lack of carbohydrates, the body will begin to get tired quickly. The girl may feel constant weakness (and even more so, lose consciousness).

Yes, this is the most effective and efficient nutrition system if you need to lose excess weight. It is designed for healthy people who lead an active life, since 100% effectiveness can only be seen in combination with regular physical exercise. The protein diet menu for 14 days completely excludes all dishes that could contain carbohydrates, and the amount of fat consumed is kept within strict limits.

Peculiarities

As you can see, the Japanese diet is less expensive, but at the same time it has fewer calories. As a snack, it is recommended to use fruits, dairy products (low-fat), freshly squeezed juices and green tea.

The time for the next snack comes when the feeling of hunger appears. It is very important not to overload on food and eat in small portions. It is worth noting that in the Japanese version of the diet, experts recommend having 3-4 snacks (resulting in 6-7 meals a day). This is especially true for those people who work physically hard.

How much protein should you eat per day?

The amount of protein is calculated depending on weight, 3-5 g per kg of body weight. The amount of protein should be increased gradually so as not to put the body into a state of stress. If you don’t want to count grams and calories, then follow the already compiled diet menu or listen to your body. You are unlikely to be able to eat more protein than normal.

Weight maintenance

True, the essence of each diet is not only to lose extra pounds, but also to consolidate the result (and the longer, the better). Judging by the reviews, after a protein diet the weight lasts much longer, unless the girl immediately returns to her previous diet.

You need to leave the diet (even a two-week diet) gradually. This rule especially applies to those women for whom food restrictions were a temporary disaster. Before the diet, they did not restrict themselves in anything, so it is difficult for them to immediately switch to a monotonous and reduced diet. But if they have already decided to take such a step, then after finishing the diet there is no need to run to the store for their favorite dishes to catch up. You need to gradually introduce foods from your “past life” into your diet, only then will you be able to boast about the results.

Due to the lack of vitamins and microelements, such a diet is contraindicated for many people, but everyone who followed this menu lost weight. There are no exceptions here.

Contraindications

As already mentioned, before a protein diet for 14 days, you should undergo a medical examination. This kind of nutrition is completely contraindicated for people who:

• there are abnormalities in the functioning of the heart or cardiovascular diseases are observed;
• you cannot go on such a diet if you are diagnosed with hepatitis and other liver diseases;
• food restrictions are contraindicated during pregnancy and lactation;
• with impaired renal function;
• You cannot limit your diet if your joints hurt or you have diseases associated with them;
• diseases of the gastrointestinal tract and digestive organs (colitis, dysbacteriosis, pancreatitis, etc.) are also a contraindication;
• During the diet, the risk of blood clots may increase, so it is not recommended to resort to this method of losing weight in old age.