Protein diet

Protein diet is great for quick weight loss, as well as with active workouts. According to nutritionists, such a diet is quite diverse and more useful mono-diet.

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

Protein diet benefits

Weight loss is due to the departure of excess fat, not muscle mass, which helps to avoid exhaustion. The principle of action is as follows: when using protein as the main food and maximally reducing the amount of carbohydrates, the body has to draw energy from fat deposits, since protein serves only as a building material and is not energy-intensive enough.

At the first stage, the body leaves excess fluid, so the protein diet is also called “drying.” Then, while under stress, the body begins to burn muscle tissue and try to accumulate even more fat – to avoid hungry days. It is at this stage that a large amount of protein does not allow the muscles to go away, making up for losses. If it is impossible to store the surplus in reserves, the body begins to burn body fat.

Proteins are digested for a long time, so there is no feeling of hunger. This reduces the likelihood of “breakdowns”, as there will be no constant feeling of hunger.

Cons of a protein diet

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

Meat food can be very high-calorie, in this case, with thoughtless consumption of protein, weight loss does not occur. It is important to count calories and not exceed the daily norm, but only replace carbohydrates with proteins.

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

Due to a lack of fiber and increased protein digestion, constipation can occur. You need to drink a lot to reduce the burden on the kidneys, and eat fresh vegetables and herbs.

Weekly Menu for Protein Diet

It is important to consume large amounts of foods high in protein, partially replacing them with carbohydrates and fats. Suitable meat, fish, eggs, legumes, dairy products.

Day 1

Breakfast: two boiled eggs, tea without sugar

Lunch: 200 grams of lean beef, fresh carrot salad

Dinner: fruit salad seasoned with yogurt

Before going to bed: a glass of kefir

Day 2

Breakfast: black coffee, cottage cheese

Lunch: 200 grams of low-fat fish, steamed asparagus

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

Before going to bed: a glass of yogurt without additives

Day 3

Breakfast: two eggs, coffee or tea

Lunch: low-fat beef 200 gr, stewed zucchini

Dinner: tomato and cucumber salad, a slice of cheese

Before going to bed: a glass of yogurt

Day 4

Breakfast: apple, cottage cheese, tea

Lunch: fresh carrot salad, boiled chicken breast 200 gr

Dinner: stewed beans, turkey 100 gr

Before going to bed: a glass of kefir

Day 5

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

Lunch: cabbage salad, low-fat fish 200 gr

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

Before going to bed: a glass of kefir

Day 6

Breakfast: buckwheat porridge in milk, tea

Lunch: brown rice, boiled chicken breast 200 gr

Dinner: cottage cheese or unsweetened cheesecakes

Before going to bed: a glass of yogurt

Day 7

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

Lunch: meat or fish soup, coleslaw

Dinner: 3 boiled carrots, a slice of cheese

Before going to bed: a glass of kefir


The greater the initial weight of losing weight, the greater will be the “loss” during the diet. For example, with a weight of 100 kg and the presence of obesity, you can lose 5 to 10 kg in two weeks. At the same time, the diet is quite diverse and will not cause an aversion to a particular product, as is the case with mono-diets.

Nutritionist reviews

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

local_offerevent_note June 5, 2020

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