Protein diet for a week - minus 6 kg in 7 days (menu for every day)

Publication in the group: Healthy eating (HE)

High protein meals can be used for weight loss; the effectiveness of their recipes depends on careful selection of ingredients. The protein diet is one of the most effective diets, but its effect is due to strict adherence to the rules. Despite the speed of weight loss with a diet limited to protein-based meals, this method of losing weight has its drawbacks and side effects that can worsen health.

Before switching to a protein diet that requires physical activity, it is recommended to consult with a nutritionist and therapist. Losing weight through fasting or eating exclusively raw foods occurs due to a decrease in muscle mass. Losing total body weight does not contribute to getting into good shape due to the remaining fat and the body’s gradual consumption of the muscles that form the body contour.

Ridding the body of excess weight with the help of a protein diet does not imply starvation and preserves muscle fibers thanks to the amino acids contained in protein foods. Dishes with a protein base have a long processing period, providing a prolonged feeling of fullness and reducing interest in food.

The effect of a protein diet is to accelerate the process of fat breakdown by eliminating as much of the acceptable amount of carbohydrates as possible from the diet. It is highly not recommended to completely remove carbohydrate-containing foods from the daily menu, since carbohydrates are responsible for preserving energy, providing it to cells and performing a building function. The most popular low-carbohydrate diets are the protein-rich Kremlin diet, the Atkins diet, Dukan diet, and the keto diet aimed at increasing fat intake and reducing protein and carbohydrates.

Beneficial features

Protein is processed for use in the formation of new tissue, but it does not contain the amount of energy the body needs, and therefore it is taken from fat cells. At the initial stage, also called “drying,” of a protein-based diet, excess fluid leaves the body. As a result of the resulting stress, the body tries to replenish its fat reserves, but the protein obtained from proteins protects muscle fibers from splitting, which leads to the processing of fat deposits.

Dishes with a high level of protein help speed up metabolism, its intensity increases by 20-35% when digesting protein foods. Protein molecules are enzymes that facilitate these processes. At the same time, the time for processing calories by the body increases by several hours without changes in the speed of the process.

Other positive aspects of consuming protein foods:

• prevention of age-related decrease in the number of muscles and decrease in muscle mass due to illness due to protein supplied with food;
• accelerated wound healing, also extending to postoperative incisions and bedsores;
• significant reduction in the risk of osteoporosis and strengthening bones thanks to animal proteins;
• building muscle by combining diet with exercise, consuming protein and protein shakes is common in many sports;
• normalization of hormonal levels, updated due to the processing of proteins.

The essence of the diet

During the diet, it is necessary to consume more protein foods, but eliminating carbohydrates completely is not recommended; this can harm the entire body or aggravate any chronic diseases. During the course of a protein diet, you need to calculate the number of calories; you should not consume more than you consume. Calorie consumption can be increased through physical activity, and calorie consumption can be reduced by replacing high-calorie foods with low-calorie foods, that is, reducing the energy value of food. If you watch your calorie intake and adhere to the basic principles of the diet, your weight loss will be extremely fast and effective.

Harm and contraindications

The permissible period for losing weight on dishes with a protein base is 2-4 weeks. This diet is used no more than 2 times a year.

Thanks to the correct consumption of protein dishes prepared according to dietary recipes, you can lose 5 kg of excess weight per month, however, this diet has the following disadvantages:

1. Lack of fiber and intensive processing of proteins increase the likelihood of constipation, which is prevented by drinking plenty of food and eating fresh herbs and vegetables;

   

2. The predominance of protein in the diet worsens the appearance of the skin, as well as the condition of hair and nails, this is compensated for by taking vitamins and minerals;
3. Low carbohydrate levels affect more than just the health of the body. Their deficiency reduces brain activity, which results in bad mood and absent-mindedness.
4. A decrease in the amount of sugar in the blood can worsen the condition of the heart, liver, brain tissue and cause the development of diseases of the circulatory system.
5. Processing food with high amounts of protein will increase the load on the liver and kidneys, as a result of which the diet is indicated for people in good health and with the approval of a doctor. For these reasons, the optimal period for losing weight using a diet of protein dishes is 2 weeks.
6. Due to rapid weight loss, the skin takes on a saggy appearance.
7. This dietary regimen leads to increased cholesterol.

Protein dishes for weight loss (recipes with a high amount of protein and low levels of carbohydrates and starch) have their contraindications.

You cannot lose weight with a protein-based diet if you have the following diseases and conditions of the body:

1. Age over 45 years. A protein diet reduces blood clotting, which causes blood clots to form. It can also cause severe bleeding if the blood vessels are damaged after this age limit.
2. Periods of pregnancy and lactation.
3. Kidney disease, which can worsen due to an increase in the amount of protein breakdown products.
4. Gastrointestinal diseases, which include dysbiosis, colitis, colon irritation and chronic pancreatitis.
5. Gout.

Losing weight through protein dishes is famous for its long-lasting results, and, despite its side effects, it is considered healthier than mono-diets. Like other diets, a protein menu that provides a long-lasting feeling of satiety promotes weight loss only in combination with physical activity. This weight loss option is not suitable for those with poor health and chronic illnesses.

Chicken thighs baked with kefir

Protein dishes for weight loss (recipes are compiled based on BJU indicators) are very nutritious, as they allow the simultaneous use of several high-calorie foods with large amounts of protein. This delicious dietary food is prepared with specially selected spices, thanks to which protein dishes not only satisfy hunger for a long time, but also have an exquisite taste. One such culinary creation is chicken thighs in kefir. Thanks to this simple recipe, you can prepare juicy and tender meat covered with a fragrant crust.

Protein dishes for weight loss - chicken thighs with kefir.

Thighs baked with kefir are considered second courses and have the following BZHU indicators (data on the components and their calorie content without taking into account cooking are indicated in grams and kilocalories, respectively):

Composition of ingredients

Ingredients are based on 3 servings:

• 3 g dried parsley;
• 150 ml kefir 2.5% fat
• 3 g dried basil;
• 0.5 kg chicken thighs;
• 3 g salt (optional).

Step-by-step cooking process

The total cooking time for chicken thighs in kefir will be 1.5-2 hours:

1. Place the washed chicken thighs in a high-sided frying pan or baking dish. The meat is sprinkled with spices and salted.
2. The thighs are poured with kefir and left to infuse at a cool temperature for an hour.
3. The container with the ingredients is placed in the oven preheated to 180°C.
4. The meat is baked for about 1 hour.

What can I add?

If this does not significantly increase the carbohydrate content of the dish, you can add spices to it:

• 1 tsp paprika;
• 1 tsp chicken seasoning;
• 1 tbsp. soy sauce;
• 1 tsp curry powder;
• ground black pepper and other herbs and spices according to preference.

How to serve a dish

Chicken thighs baked in kefir are served as an independent dish. If this does not violate the terms of the diet, you can use stewed or fresh vegetables or a vegetable salad as a side dish. If desired, you can use any other suitable side dish.

Second courses

Steamed omelette without a steamer

Heat-resistant jar or plate, spinach - 200 g, 2 eggs, 30 ml milk, ground black pepper, salt, a saucepan with water that can fit the jar.

Beat eggs with spices, spinach and milk until smooth. Pour the mixture into a jar, place it in a saucepan, add water so that the liquid does not get into the scrambled eggs, cook in a “water bath” for about 20 minutes.

Syrniki

Baking parchment or baking bag, 200 g low-fat cottage cheese, 1 egg, 2 egg whites, stevia-based sweetener, it is better to take liquid flavored one, 1 tablespoon oat bran.

Mix cottage cheese, eggs, bran until smooth. Spoon onto parchment. If using a bag, open it, first place it on a hard surface, then spoon the cheesecakes into it, and bake at 180-200 degrees until done.

Chicken in kefir

800 g chicken fillet, half a glass of kefir, half a glass of water, 1 onion (optional), ground pepper, salt.

Mix kefir and water, rinse the fillet, cut into small strips, sprinkle with salt and pepper, pour in kefir, marinate in the refrigerator for at least 30 minutes. Then quickly simmer in a frying pan, remembering to turn over from time to time.

Fish in the sleeve in the microwave

Microwave tray, baking sleeve, fillet of any fish you wish, juice of 1 lemon, ground pepper, salt, dill.

Rub the fish with a mixture of salt, lemon juice and spices, place in a sleeve, preferably in one layer. Fold up the sleeve, place on a microwave-safe tray, bake for 12-18 minutes, depending on the power of the oven, pricking the sleeve with a fork to allow steam to escape.

Protein cake

Silicone cake pan, 2 scoops of casein in any attractive flavor (chocolate and vanilla work best), 2 tablespoons of any “low carb” flour, such as coconut or almond. 4 whites, or 1 egg. If desired, you can add bran.

The protein is diluted with cool water to the consistency of a very liquid pancake batter. Then flour and a beaten egg are mixed in, the product is thoroughly mixed so that there are no traces of egg in the finished cake. The dough is poured into a silicone mold and placed in the microwave at medium power for 7-10 minutes. Then you need to wait for the cake to cool, and then carefully place it on a plate.

Especially for – fitness trainer Elena Selivanova.

Syrniki

This dish, widespread in the post-Soviet space, provides the body with a sufficient amount of both proteins and carbohydrates and fats. In the recipe adapted for the protein diet, the amount of the last 2 of these 3 components is reduced. Cheese pancakes are included in the category of healthy nutrition dishes; to prepare them, use a frying pan or similar container with a non-stick coating. This dish can also be prepared in the oven.

Cheesecakes have the following BZHU indicators:

Composition of ingredients

Ingredients are based on 6 servings:

• whites of 2-3 eggs;
• 200 g cottage cheese 1.8% fat;
• 15 g semolina.

Step-by-step cooking process

Cheesecakes can be prepared in less than 30 minutes:

1. Cottage cheese is mixed with egg whites, then semolina is added to them.
2. The ingredients are thoroughly mixed.
3. Place the products with a spoon onto a well-heated frying pan.
4. Cheese pancakes are fried until deliciously crisp on both sides, turning over when cooked.
5. In order for the products to be properly fried, they are kept at low power for a couple more minutes, turning them over so that they do not burn.

How to serve a dish

Cheesecakes are usually served immediately after cooking. They go well with sour cream, yogurt and honey containing a high amount of carbohydrates.

General concepts

When thinking about a diet, most people imagine a couple of lettuce leaves and a glass of kefir, associating it with a real feat of willpower. This is the wrong approach, because a proper diet is a feat of intelligence, the ability to analyze the diet, count the number of not only calories, but also proteins with fats and carbohydrates, plan in advance what you will eat and not deviate from the plan.

One of the important rules for dietary nutrition:

• The lack of fat affects the production of sex hormones, which causes problems with the cycle in women and erection in men.
• Skin, nails, hair are negatively affected
• Constipation occurs, and with it - intoxication of the body
• The required minimum of fat is 0.8-1 grams per kilogram of body weight

Cooking methods

When following a diet, cooking methods play an important role. Recommended:

• Baking (oven, multicooker, convection oven). It is better to choose baking sheets with a non-stick surface so that you do not need to add oil. Fats are needed in the diet, but it is better to get them from dairy products, eggs, salad dressings, nuts, seeds, where they are not exposed to heat.
• Cooking (stove, multicooker)

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• Poaching (stovetop, slow cooker)
• Stewing (multi-cooker, microwave, stove)
• Steaming (steamer, multicooker with a special sieve)

Chicken rolls with cheese and spinach

Due to its taste, meat stuffed with cheese and spinach is suitable not only for the everyday menu, but also for special occasions. This juicy and tender dish meets the requirements of a protein diet and is easy to prepare; rolls according to this recipe are made in the oven. In addition to enriching the taste of chicken, cheese performs a unifying function - it melts during heat treatment, thereby holding the ingredients of the rolls together.

Chicken rolls with cheese and spinach are considered second courses and have the following BJU indicators:

Composition of ingredients

Ingredients are based on 6 servings:

• 40 g parsley;
• 0.6 kg chicken breasts or fillets;
• 100 g spinach;
• 50 g cheese;
• 50 g kefir 1% fat;
• 4 garlic cloves;
• 2 g ground black pepper (optional);
• 2 g salt (optional).

The best types of cheese for this recipe are Parmesan and Feta.

Step-by-step cooking process

Chicken rolls stuffed with spinach and cheese can be prepared within 1 hour:

1. First you need to prepare the meat. When using briskets, wash them, dry them with paper towels, or simply let the meat dry. After this, a longitudinal cut is made in the briskets for the filling, not reaching the opposite end of the piece of meat, so that the pieces can open in the shape of hearts. It’s enough to simply beat off the fillet.
2. Finely chopped spinach is mixed with cheese, grated on a grater with small holes.
3. Chopped parsley and pressed garlic are added to the future filling, then the ingredients are salted, peppered, poured with kefir and mixed again.
4. The filling is wrapped in fillet cut into wide strips for rolls. The cut breasts are coated with this mixture, placing it inside and fastening the cuts with toothpicks.
5. The products are placed in the oven, preheated to 180°C, where they are cooked for half an hour.

What can I add?

You can sprinkle 50 g of chopped dill into the filling and onto the surface of the rolls.

How to serve a dish

Chicken rolls with cheese and spinach are served separately or with a side dish of your choice.

Low-calorie salad recipes

Low-calorie salad – “summer” – 20 kcal

BZHU – 1.2g; 0.6 g; 2.1 g per serving.

For 2 servings you need:

• fresh cucumbers and tomatoes 300 g each;
• 5 branches of parsley, onion, dill;
• salt;
• olive oil for dressing.

Chop the vegetables. Place in a container. Chop the greens. Add it to fresh vegetables. Add oil. Season with salt. Mix.

Shrimp salad – 149 kcal

Seafood connoisseurs will love the shrimp salad recipe: BZHU – 9.1 g; 8.8 g; 4.3g per 1 serving of dish.

4 servings will require:

• 350 g shrimp;
• 4 cucumbers;
• 3 bunches of any salad;
• parmesan for decoration;
• olive oil 110 g;
• soy sauce 50 g;
• 2 lemons or limes;
• hot pepper pod.

Boil shrimp, peel. Chop the cucumbers and chop the salad. Mix the ingredients. For the dressing, mix oil, sauce, crushed pepper, and lime juice. Pour the sauce over the main ingredients and stir thoroughly. Sprinkle the finished salad with cheese.

Beef in tomato-sour cream sauce

Fragrant and juicy beef, stewed in tomato paste and sour cream, is a traditional dish of Caucasian cuisine. The meat in this recipe is very appetizing and close to restaurant quality food, yet it is easy to prepare at home.

Beef stewed in sour cream and tomato sauce is a second course and has the following BJU indicators:

Composition of ingredients

Ingredients are based on 3 small servings:

• 1 onion;
• 3 tbsp. sour cream 15% (low fat);
• 1 carrot;
• 400 g lean beef;
• 2 tbsp. tomato paste;
• spices according to preference;
• oil for frying.

Step-by-step cooking process

The total cooking time for beef in sour cream and tomato sauce will be 1-1.5 hours:

1. First, the meat must be cut into small cubes or strips. The onion is chopped, and the carrots are cut into a semicircle or grated.
2. Fry carrots and onions in a frying pan with a little oil for 5 minutes.
3. Meat is added to the vegetables, then a little water is poured into the container with these ingredients. It will be enough if it partially covers the meat.
4. The products are peppered and salted to taste, then left to simmer covered for 20 minutes.
5. Add tomato paste and sour cream to the pan, mixing them with the rest of the ingredients.
6. The dish is left to rise covered for another 5-10 minutes.

What can I add?

If the sauce is too thin, you can thicken it with 1 tsp. flour. Along with the meat, you can also add about 150 g of finely chopped red sweet pepper.

How to serve a dish

Meat in tomato-sour cream sauce is served separately or with a side dish of buckwheat or boiled rice.

Vegetarian Recipes for Weight Loss

Red cabbage salad – 55 kcal

An easy to make red cabbage salad. 55 kcal, BZHU – 1.4 g; 3 g; 6.9 g per serving.

Portion for 1 person:

• 100 g cabbage;
• sour cream 10% for dressing;
• mustard;
• onion greens;
• salt.

Grind the cabbage with salt. Chop the onion, mix with sour cream and mustard. Combine products. Sprinkle onion greens on top.

Soup with champignons and barley – 53 kcal

BZHU – 2.9g; 1.4 g; 5.7 g.

6 servings of soup:

• 70 g pearl barley;
• any mushrooms 0.1 kg;
• carrot;
• 2 potatoes;
• chicken broth – 1200 ml.

Add salt, spices and herbs to taste.

Rinse the cereal. Pour into hot chicken broth. Cook at medium temperature for 45 minutes. Do not let it boil, otherwise the soup will become cloudy. Chop potatoes, carrots and mushrooms. Add ingredients to soup. Add 3 pinches of salt and spices. Boil for 15 minutes. Add greens and leave for 20 minutes.

Fish cutlets

This fish recipe is used both with a protein diet and with the Dukan diet, which is largely similar to it. These hearty fish cutlets will not harm your figure; they contain almost no carbohydrates and do not use either flour or bread, which does not prevent the products from retaining their shape.

Fish cutlets according to Dukan have the following BJU indicators:

Composition of ingredients

Ingredients are based on 6 servings:

• 2 tbsp. oat bran;
• 0.5 kg white fish fillet;
• 2 onions;
• 2 eggs;
• 2 tbsp. corn starch;
• 50 g butter;
• spices, salt, dill and pepper according to preference.

Step-by-step cooking process

Fish cutlets can be made in less than an hour. Instead of a blender, you can use a meat grinder:

1. The first step is to prepare the meat for minced meat. The fillet is separated from the spine and the rib bones are removed from it.
2. The deboned fish is cut into pieces and ground in a blender.
3. The minced meat is mixed with chopped onions and eggs, starch, bran, pepper, and salt are added to it, then mixed and cutlets are formed from it.
4. The products are placed in a well-heated frying pan with butter and fried on both sides.
5. Add a little water to the frying pan, cover it with a lid and leave the cutlets to cook on low power for another 10 minutes.

How to serve a dish

Fish cutlets are served hot, although they do not lose their taste even when cooled.

Baked pink salmon

Ingredients: whole pink salmon, herbs, lemon, salt, spices, olive oil

Clean the fish (if you are unlucky and bought unpeeled pink salmon) and make several oblique cuts on each side of the carcass. Rub it with salt and pepper. Stuff the belly of the fish with herbs - parsley, dill, onion, garlic, basil - in short, everything that is drying in the refrigerator. Place thin halves of lemon slices into the slits.

Cover the baking sheet with a large piece of foil, spread a spoonful of olive oil on the foil and place the pink salmon there. Wrap the foil so that it covers the fish and bake in a preheated oven for 30 minutes.

Protein omelet

This high-protein omelette is a good choice for a hearty diet breakfast, keeping you feeling full for a long time. The egg white omelet can also serve as a base for cooking various other ingredients with it as you wish. This simple dish can be prepared without using high-fat oil if you use a non-stick frying pan.

1 serving of an omelet according to a recipe for a protein diet has the following BZHU indicators without taking into account cooking:

Composition of ingredients

For preparation you will need:

• 3 eggs;
• oil for frying (optional);
• pepper and salt according to preference.

Step-by-step cooking process

A protein omelet can be prepared in 10 minutes:

1. To make an omelet, you only need egg whites, so first you need to separate them from the yolks.
2. Beat the egg whites with a fork and pour them into an already heated frying pan (the power should be slightly above average), then quickly pepper, salt and mix them with a fork.
3. The frying pan is lifted above the stove, holding it by the handle with your hand, and slowly moving its bottom over the burner in a circle, using a fork in the other hand to open the bubbles that appear on the surface of the omelet. This helps the protein spread more evenly across the bottom and prevents the omelet from burning.

The omelette can be transferred to a plate when it is completely white.

What can I add?

Protein meals for weight loss (recipes with low carbohydrate content) can be supplemented with suitable ingredients. This omelet recipe allows you to customize it not only with low-carb spices, herbs and vegetables, but also with delicious ingredients that are high in protein and fat.

The dish can be fried with the following ingredients:

• ham;
• Fish and seafood;
• bird;
• mushrooms;
• bacon, ham and other types of meat.

How to serve a dish

The omelette is separated from the pan with a spatula and served unfolded or folded in half. It can be decorated with herbs that suit your diet requirements.

Menu examples for the day

Protein dishes (for weight loss), the recipes of which are not only satisfying, but also quite varied, should be consumed as part of a diet according to the following rules:

1. The protein content of dishes should exceed 30%. The main food is fish, meat, poultry, eggs, low-fat dairy and seafood products. You can also eat some types of mushrooms, for example, champignons contain predominantly protein, and contain carbohydrates and fats in very small quantities.

   

2. Despite the condition of reducing the amount of carbohydrates in food, you cannot completely remove them from the diet. Basically, limit the consumption of foods with quickly digestible carbohydrates, including figs, bananas, potatoes, grapes and eggplants. The restriction also includes foods with slowly digestible carbohydrates, such as vegetable fats, bread, potatoes, pasta, as well as legumes and cereals that can be eaten for breakfast or lunch to maintain carbohydrates at an acceptable level.
3. Meals are increased up to 4-5 times a day, reducing portions. The last meal should be taken no later than 2 hours before bedtime.
4. In addition to carbohydrates, chocolate and other sweets are excluded from the daily menu. It is necessary to remove from the diet or limit as much as possible the intake of high-fat foods, sugar, flour, mayonnaise, alcoholic beverages, ketchup and unsuitable sauces, canned food and semi-finished products, cream, soda, baked goods and foods containing starch. Vegetables and fruits that suit their characteristics can be eaten in small quantities.
5. To prevent the diet from causing digestive problems, you need to drink at least 2 liters of liquid per day. Instead of sweet drinks, drink vegetable smoothies, unsweetened tea, plain water and natural fruit drinks.
6. It is necessary to calculate the calorie content of food consumed daily. Meat, for example, is a high-calorie food, and too much will interfere with the diet's effectiveness. A weight-loss protein diet only involves replacing carbohydrates with proteins, and not exceeding the daily calorie intake as a result of uncontrolled consumption of protein foods.

Protein diets are divided into types depending on the diet and duration. For example, a carbohydrate-protein diet can be made permanent, and the optimal period of stay on a protein-egg diet is 1 week. Certain foods recommended as part of one type of diet may not be acceptable when losing weight on another type of diet, so they should not be combined. The examples of daily menus given are taken from the charts of some types of protein diets. For best results, it is recommended to choose one most suitable diet and follow only its schedule.

Diet kitchen is a friend of losing weight

Dietary meals for weight loss are the best option to lose extra pounds while eating tasty and beneficial for the body. Such nutrition provides the body with the substances necessary for full functioning. The psyche will not be undermined, your health will be preserved, and the reduction in fat deposits will please you. The kilograms will slowly but surely melt away.

Wrong thoughts about dieting

In the minds of many people, diet food is absolutely tasteless food that has to be swallowed with great pain. This is a fundamentally wrong idea. Diet food involves a menu consisting of dishes with limited calorie content. Such food is not only healthy and tasty, but also provides true gastronomic pleasure.

Diet food and calories

When eating diet food, one important and simple rule is observed: more calories are spent than consumed. Diet meals for every day will really help you lose weight!

Diet meals for every day will really help you lose weight!

Of course, you'll have to do some arithmetic and count calories. We assure you, it is not difficult at all. Information about the calorie content of various foods is quite accessible to everyone. You can easily find it on the Internet. Some recipes for low-calorie dishes for weight loss even have calorie calculations. And recipe calculators, presented on many diet food websites, allow you to perform optimal calorie calculations and organize for yourself an individual, balanced menu of dietary dishes.

Methods of preparing dietary dishes

Diet food somewhat limits the way you prepare food. Options that involve frying, including deep frying, are absolutely unacceptable. But modern kitchen appliances allow you to prepare gourmet dishes in other ways.

It’s very tasty and, moreover, at minimal cost you can prepare dietary dishes in a slow cooker. Products are mainly steamed and stewed. You can also diversify the menu with a variety of salads from fresh vegetables and fruits. Sea cuisine is also shown. With the right approach, delicious dietary dishes will make your table festive!

Useful tips

You can change the time you spend on a diet of nutritious protein dishes yourself, guided by your well-being and the amount of weight lost, but it is not recommended to extend the permissible period. The reason is not only the risk of deterioration in health, but also the gradual decrease in the effectiveness of dietary restrictions.

The best results in a standard protein diet are usually achieved after 2 weeks.

After a month of following this diet, the body adapts to it and the weight loss process slows down. You cannot stop the diet abruptly, immediately moving on to excluded foods. This may spoil the achieved result.

The menu of dietary protein dishes is gradually changed to a normal diet, adhering to the following principles:

1. You should wait 3 to 5 days before reintroducing high-starch vegetables, fast-carbohydrate foods, and fried vegetables back into your daily menu. In most cases, the transition period of the body returning to a normal diet lasts so long; during this time it is advisable to avoid major changes in the daily dietary menu.
2. Do not overuse baked goods and confectionery products, if possible avoid including them in your diet.

   

3. Maintain a diet of 5 times a day during the transition period.
4. In the morning you need to drink a glass of water, after which it is recommended to have breakfast with cottage cheese or oatmeal. Good lunch options include fish, lean meats, or light soups.
5. The transition menu should consist primarily of higher-fat dietary fermented milk products, vegetables and cereals compared to low-fat ones. It can include dark chocolate and fruits that are not recommended for a protein diet such as apricots, persimmons, dried fruits and bananas.
6. To stabilize the result, it is recommended to limit the intake of fried vegetables and dishes with fast carbohydrates or not to return them to the menu at all.

Recipes for protein dishes for weight loss are famous for their ease of preparation. They are designed to improve the appearance of the body, the muscle relief of which is released during the breakdown of fat.

A protein diet is usually used in the following situations:

• to get your body in shape before a photo shoot;
• when gaining muscle mass in bodybuilding;
• before a vacation at sea to get rid of a small amount of excess weight;
• when “drying” the body, often used by professional athletes and athletes;
• to lose a lot of excess weight;

In other cases, it is recommended to choose a more gentle diet instead of protein dishes. Having compared their goals with the disadvantages of a protein diet, many abandon the latter, since its effectiveness is due to the risk of deterioration of health and depletion of the body's resources. The taste qualities of protein dishes for weight loss make it possible to successfully use these recipes outside the framework of a diet, however, a protein diet that has strict health requirements should be previously discussed with a doctor and combined with a healthy lifestyle and physical activity.

Compliance Guidelines

On a diet, you should drink a lot of water - at least 1.5 liters per day. You can drink unlimited tea (preferably green) or plain coffee, as they contain caffeine and will help compensate for the lack of energy.

If your goal is beautiful relief, then you can include sports, strength and cardio exercises, but only if you have the strength. There is no need to overcome yourself by going to the gym, as intense training adds stress and can increase hunger and the need for carbohydrates.