Protein diet for weight loss: menu for a week

protein diet for weight loss

Protein diet for weight loss: the menu for the week includes various foods with the highest protein content, which can lead to malfunction of some organs, hit the immune system and have a number of contraindications. Nutritionists recommend using this method to lose extra pounds or gain muscle mass only in healthy people and not more than once a year.

A strong blow to the body requires healing for many months, but gives serious results and is suitable for those who can not refuse fish, meat dishes. Strictly forbidden to eat foods containing sugar in this type of diet, which can lead to significant concerns for sweet lovers and affect brain activity. Regarding the types that exist, the positive and negative points, menus and information are given in the text below.

Effect of proteins on the human body

Protein, being necessary for the normal development and functioning of the human body, is harmful in both excess and deficiency. Let’s try together to understand this complex mechanism and find all the pros and cons of protein predominance in the diet for muscle and fat mass.

Protein is a complex organic compound containing nitrogen that distinguishes it from carbohydrates and fats. This is a structural element of cells and the human body is deprived of the possibility of independent protein synthesis. It follows that it can only be taken from the outside - by eating it inside with food. Scheme of this type of connection:

  1. Ingestion.
  2. Destruction in the digestive system of amino acids.
  3. Synthesis of proteins and enzymatic substances from decay products.

Thus, protein deficiency contributes to:

  • hindered growth and development;
  • lack of enzymatic substances for digestion;
  • anemia;
  • decrease in defensive ability;
  • dystrophy;
  • decreased muscle mass.

Since the essence of the protein diet is the increased amount of protein consumed, it must be said about its excessive effect, which leads to:

  • creating excessive stress on the kidneys;
  • increase the likelihood of cardiovascular disease;
  • bone loss due to loss of calcium (excreted in the urine by the body) and osteoporosis;
  • impaired metabolism;
  • gastritis;
  • constipation and other disorders of the gastrointestinal tract;
  • headache.

The risk of developing diseases increases if the recommendations are not followed: drinking too little water, lack of physical activity, non-compliance with contraindications, etc.

Protein diet: How it works

The principle is as follows:

  • increase protein intake;
  • cut carbs to the minimum possible.

When ingested with food, protein compounds that the body has not processed become:

  • glucose;
  • fat
  • .

This diet acts as a pronounced means of losing excess adipose tissue. Eating protein takes a long time to digest, so there is no feeling of hunger. To reduce the load on the organs, you need to get a large amount of water inside, which increases in the hot season.

Lack of carbohydrates can lead to impaired metabolism, so this type of diet should be treated with caution and only after consulting a specialist so as not to harm yourself.

Pros of a Protein Diet

pros of a protein diet

This nutritional system assumes a rapid loss of pounds without the desire to eat. Other positive aspects:

  • long saturation;
  • variety in diet;
  • calories for food consumed are not limited;
  • security of results for a long period, depending on the exit rules;
  • efficiency in the form of ten kilograms in fourteen days.

Who is contraindicated in a protein diet

With obvious advantages, the power supply system is not without flaws in the form of:

  • unbalanced diet;
  • significant burden on organs;
  • loss of minerals (secreted in urine);
  • lack of vitamins, minerals and nutrients;
  • rejection of sweet products, flour (creates worries for lovers);
  • Required
  • compulsory physical activity - without this, the body will be damaged.

Due to its shortcomings, the program has a number of contraindications:

  • period of pregnancy;
  • age of children;
  • age over sixty years (possible thrombosis);
  • kidney and liver diseases;
  • gallstone disease;
  • diseases or abnormalities in the work of the gastrointestinal tract;
  • oncological diseases;
  • presence of neoplasms.

Eating large amounts of protein in some cases can be life threatening, so you should first consult a dietitian, therapist for contraindications.



  • Compulsory physical activity in the form of a set of exercises;
  • you need to burn more calories each day than you consume (the difference should be equal to three hundred kilocalories);
  • take small but frequent portions;
  • consumption of metabolic stimulants and natural fat burning (coffee, green tea);
  • calculating the minimum amount of protein - forty grams per day - and the maximum - 140 grams per day;
  • additional use of vitamin and mineral complexes.

In the early days, weight loss occurs due to fluid loss, possibly weight gain due to increased muscle mass. The weight loss program is unbalanced, promotes mineral loss and requires the mandatory introduction of multivitamins. The measure will allow to avoid exhaustion and its consequences in the form of brittle nails, excessive loss of fibers, etc.

Types of protein diets

This type of food combines a number of diets that have been developed by different nutritionists, the difference lies in the duration and rules:

types of protein diet
  • according to Dukan(in stages, there are a number of requirements, no calorie counting required, you should consume a reduced amount of salt and prevent thirst);
  • from Malysheva(lasts twenty-eight days, does not allow hunger, you have to eat five times, you have to count calories, you have to eat simple carbohydrates);
  • Kremlin View(assumes punctuation - 1 = 1 gram of carbohydrates / 100 grams of this product - and vegetable days);
  • according to Atkins(low carb system, use of cheeses, meat, dairy products is prohibited);
  • by Maggi(three meals a day, there are two options - eggs and cottage cheese, calorie counting required).

The positive and negative aspects of each type are shown in the table:

Title Suitable for Pro Kundrat
Shop All You do not need to count calories and limit your diet Contraindicated in diseases of the central nervous system
Malysheva Those who want to improve their health and lose weight for a long time Long-term results, simplicity, no overeating Weight loss occurs slowly, low metabolic rate, contraindicated in children, adolescents, pregnant women, heavy physical work and the presence of chronic diseases
Kremlin Overweight people Significant weight loss while maintaining psychological comfort Reduced mental activity, not suitable for confectioners, unacceptable for diseases of the kidneys, heart, gastrointestinal tract, pregnancy
Atkins All Fast and effective weight loss, improves kidney and other organ function It is forbidden to eat too many essential foods
Maggi All Menu self-selection, simple rules, no age restrictions Requires an increased amount of eggs, leading to increased cholesterol

The Ducan diet focuses on reducing carbohydrates in the early stages. To improve the functioning of the digestive system, the diet is supplemented with bran. In the subsequent stages, the body continues to lose weight, but foods containing carbohydrates begin to return to the menu.

Malysheva's program assumes a long-term weight loss system, which leads to long-term results. Basic principles: taking at least two liters or ten glasses of water during the day, avoiding sugar and salt, excess food is not allowed.

The Atkins system combines the following requirements:

  • the amount of meat, fish should be equivalent to vegetables, fruits;
  • reduced volume of carbohydrates;
  • foods that contain protein and fat are not limited by the amount consumed.

There is also a classic version:

  • five days;
  • ten days;
  • fourteen days.

Approved Products

There are two requirements for foods that are allowed to be consumed as part of a protein diet:

  • high protein content;
  • low concentration of fatty ingredient.

Only materials that meet these requirements can serve as ingredients for the preparation of the daily menu. The list includes (name / example):

  • weak poultry / chicken, turkey;
  • rabbit meat;
  • beef;
  • lean beef;
  • offal / liver (contains vitamins and minerals in chemical composition);
  • weak fish / tilapia;
  • salad
  • ;
  • parsley;
  • cilantro;
  • fennel;
  • vegetables / cucumber, tomato, onion, zucchini;
  • chicken or quail egg white;
  • crop and fruit juices / apple, citrus;
  • porridge made from rice, buckwheat, oats (not more than one hundred and sixty grams / day);
  • bread (maximum sixty grams / day);
  • tea;
  • natural coffee;
  • still mineral water;
  • low-fat dairy products of natural origin in the classic version / milk, kefir, yogurt, cottage cheese;
  • spices / black pepper, red;
  • soy sauce etc.

Maybe use apple cider vinegar, seafood, tofu cheese, low-fat cheese.

Nutritional value is not an indicator for determining the suitability of an ingredient; should focus on the amount of carbohydrate and fat components. When calculating the amount of protein, data from food packages provided by manufacturers should be used as sources of information.

Prohibited Products

The following checklist can help determine food suitability, which includes:

  • pork, fish with a high percentage of fat;
  • pasta;
  • bakery products;
  • all types of cereals except those specified in the permitted list;
  • fruit crops (only apples and citrus fruits allowed) (bananas not recommended);
  • potatoes (high starch content);
  • corn;
  • carrots (contains sugar);
  • beet (contains sugar);
  • fructose;
  • sugar and sweeteners;
  • liquids
  • (except permits);
  • sugar-containing products;
  • drinks with added sugar;
  • carbonated water (mineral and other beverages);
  • mayonnaise;
  • ketchup;
  • any sauce that contains a high percentage of fat.

Protein drinks

Every day in the diet should be at least 1. 2 and not more than 1. 6 grams of protein for the normal functioning of the body. You can also secure the rate by drinking beverages with an increased content of this ingredient during the day. There are three drink options:

  • protein shakes from powders;
  • homemade cocktails;
  • milk, fermented milk products, juices separately.

Protein powder shakes are concentrated blends with minimal or no fats and carbohydrates. A distinctive feature is the ease of assimilation.

You can make a high protein drink by mixing the simple foods you will find in the kitchen. The table shows the possible changes:

Title Ingredients Volume, grams / quantity, parts Kcal / gram protein
With a banana

Cottage cheese 0%







Chicken egg white


Cottage cheese 0%





Two teaspoons


Cottage cheese 0%







Table spoon

198 / 19. 5
Me spinaq


Low fat Greek yogurt


Vanilla extract




A quarter teaspoon

196 / 22. 4
Oats and berries

oat flakes


Berries, frozen


kos grek





Three tablespoons


One or two dice


The drinks listed in the table are high in protein, not all of them are diet-friendly - when choosing, you should stick to the list of forbidden foods for a particular diet.

7 Day Protein Diet Menu

protein diet menu

When composing the menu of the day, the manufacturer's data on the composition of the product should be taken into account, the general information is given in the list(name / calories / protein / fat / carbohydrates):

  • chicken fillet / 110/23, 1/1, 2 / -;
  • Filete Ideyka / 84/19, 2/0, 7 / -;
  • rabbit meat / 173/33 / 3. 5 / -;
  • beef / 250/26/15 / -;
  • tilapia / 96 / 20. 1 / 1. 7;
  • slanderer / 83 / 16. 5 / 1. 8 / -;
  • hake fish meat / 86 / 16. 6 / 2. 2 / -;
  • kodi / 78 / 17. 7 / 0. 7 / -;
  • one percent kefir / 40 / 2. 8 / 1. 0 / 4. 0;
  • 1% milk / 41 / 3. 3 / 1. 0 / 4. 8;
  • one percent yogurt / 40 / 3. 0 / 1. 0 / 4. 1;
  • one percent cottage cheese / 79 / 16. 3 / 1. 0 / 1. 3;
  • chicken liver / 136 / 19. 1 / 6. 3 / 0. 6;
  • beef liver / 125 / 20. 0 / 3. 1 / 4. 0.

Recommendations for use are given in the table:

Products / Groups / Periods Waiting time
Breakfast No later than three hours (counting from waking up)
Darka At least three hours of sleep time
Complex carbohydrates Small portions in the morning - no later than 14: 00
Apples (not more than two) or citrus fruits Before lunch
Combination of protein with starchless vegetables (tomato, cucumber, celery) After 14: 00

When designing a daily diet, these rules should be followed.No more than thirty grams of vegetable fats in the form of flaxseed oil are allowed.

The simplest protein diet

The food in this program is taken five times basically, adhering to the above recommendations. The menu is shown in the table below:

Kefir Kefir Kefir
Days Breakfast Snack Dreka Snack Darka
1 Cottage cheese Fruit / apple Whole wheat bread / chicken fillet Natural Kos Steamed fish / vegetable salad
2 Tea Portokalli Boiled beef / vegetables Baked fish
3 Tea / Three chicken egg whites Molla Turkey turkey fillet with rice Cottage cheese Beef / boiled vegetable salad (cabbage)
4 Oatmeal cookies, two pieces / kefir Grapefruit Cooked chicken / asparagus Boiled fish / vegetables
5 Cottage cheese with tea Apples Boiled fish / whole wheat bread Kos Boiled beef / vegetables
6 Tea / two squirrels Qitro Beans / vegetables Boiled fish / vegetables
7 Cottage cheese with tea Apples Beef soup / vegetables / boiled bread Cottage cheese Boiled beef / fresh vegetables

Dukan Diet

User results range from one to four pounds lost in seven days. An example menu appears in the table:

Days Breakfast Lunch Snack Darka

Protein omelette

Lightly salted salmon


Chicken cutlets


Cottage cheese


Seafood dish (soup, cocktail)

Casserole with cheese

Tea (herbal, green, black)

Beef Meat / Vegetable Salad Kefir + krunde Cooking vegetables with chicken dish

Baked cheesecakes with sour cream


Fish soup or fish soup Apple, Citrus or Kiwi Dish with roasted meats and vegetables

Cottage cheese


Mishi solyanka Lightly salted sandwich with salmon and greens Wrap in meat and vegetables

Pule fillet



Baked fish / whole wheat bread Pancake with cottage cheese and bran Chicken cutlets / vegetable salad

Boiled Chicken Egg

Lightly salted salmon


Cook beans / Vegetable salad

cheese cakes

Herbal tea

Fish steak / steamed cabbage salad

Fried eggs with added meat


Meat soup with vegetables

Apples, Citrus or Kiwi


Roasted fish / vegetables

Red Wine

Protein-carbohydrate diet for weight loss

A menu menu for a week within this food system is displayed in the table:

Days Breakfast Snack Dreka Snack Darka

Cottage cheese + dried fruit

Coffee + cream

Apple / a Lentil and Chicken Juice Tea + jam Karri

Protein omelette

Herbal tea

Orange / one Spinach soup Nuggets pule

Casserole with cheese

Coffee + milk

Kiwi / two pieces Salmon in milk Kos Egg Salad
4 Porridge with oatmeal + fruit + honey Garnet / a Potato soup and sour cream Dates / punch Buckwheat / salad with honey and cabbage

Casserole with honey + honey

Tea + jam

Bananas Fish and shrimp soup Kos Salad with protein and carbohydrates

Boiled protein / two parts

Herbal tea

Mandarin / dy Oriental soup (from eggs and pink salmon) Soft milk Kebab (turkey + vegetables)

Qull rice


Coffee + sugar

Bananas Minestrone Baking Gumba (potatoes and cabbage)

Protein diet for women

Recommendations are given in the table (numbers correspond to pieces and grams):

Kefir Kefir Kefir
Days Breakfast Snack Dreka Snack Darka

Cottage cheese / 200


Apple / 1

Roasted chicken fillet / 100

Black bread



Vegetable salad

2 Kos Portokalli / 1 Beef + vegetables Fish + vegetables

Boiled eggs


Grapefruit / 1 Chicken fillet + brown rice Kos

Roast beef

Vegetable salad



Biscuits with oatmeal / 3

Bananas / 1 Turkey fillet Ryazhenka

Baked fish

Vegetable salad

5 Cottage cheese / 200 Apple / 1

Roast beef

Black bread

Baked fish

Vegetable salad

6 Omelette Garnet / 1

Roasted chicken fillet

Vegetable salad

Kos Baked fish + vegetables
7 Cottage cheese / 200 Mandarin / 2

boiled beef

Black bread

Roasted fish + broccoli

Duration of protein diet

The classic change assumes three types of duration per day:

The maximum number of days is fourteen. Meaning assumes the presence of physical activity, with a passive lifestyle, this type of food can lead to impaired kidney function. To reduce the load on the internal organs, it is required to consume large amounts of fluid. Exceeding the recommended duration may provoke:

  • added fatigue;
  • lowers mental alertness;
  • headache;
  • urolithiasis;
  • brittleness
  • , lack of shine of hair shafts, nail plates;
  • increases epidermal dryness;
  • renal edema.

The reason for the damage in the form of presented side effects of long follow-up of the requirements of the protein system is an imbalance, creating a load on the body. Despite the undoubted benefits of protein for the body, their predominance in the diet can be detrimental to health. At the end of the recommended terms, you should gradually leave this program and not repeat it throughout the year.

Dietary recipes for protein for weight loss


omelette with slimming protein

You can cook in a double boiler, microwave or multi-cooker.

Prepare the ingredients and add to the bowl:

  • raw chicken eggs / four pieces;
  • milk / half a glass.

Cooking Instructions:

  1. Mix the ingredients with a mixer.
  2. Immerse yourself in the steamer.
  3. Cook under normal conditions for twenty minutes.

Tight roasted salmon

Prepare the ingredients and add to the bowl:

  • fish steaks / one piece;
  • lemon juice / teaspoon;
  • spices / to taste;
  • hard cheese / twenty grams;
  • yogurt / two tablespoons;
  • tomatoes / a piece.

Cooking Instructions:

  1. Wash the steak, pour in the juice, add spices.
  2. Marinate for twenty minutes.
  3. Cut the tomatoes into rings.
  4. Put the vegetables.
  5. Rub the steak with yogurt.
  6. Put the cheese.
  7. Place in a preheated oven at 180 degrees Celsius.
  8. Bake for thirty minutes.

How to get out of the diet

Losing weight is given to the body by stress, but after the period suggested by the weight loss or weight maintenance program, the transition to a normal diet should be gradual. This requirement is fundamental and the duration of retention of the value achieved on the scale depends on compliance. If the next day you suddenly start consuming most of the banned products, the actions are fraught with not only returning to their original form, but also a large set.

Basic Exit Principles:

  • exclusion of sugar component from beverages (tea, coffee);
  • consumption of minimum amounts of flour and sweet products;
  • do not eat too fatty foods;
  • a sip of water on an empty stomach;
  • low-fat oatmeal or cottage cheese for breakfast;
  • lunch - low-fat soup, fish or roasted meat (not fried);
  • abstain from potatoes (contains starch);
  • small portions at least three and no more than five times a day.

Known dietary ingredients should be added slowly to daily menus. Exercises, relaxing procedures increase the effect.


  1. A protein diet can lead to kidney and other organ dysfunction due to stress on the body. The food system is contraindicated in a number of diseases, so you should first consult a dietitian or therapist for contraindications.
  2. Eating protein foods and excluding carbohydrates from the diet requires mandatory physical activity. Only in combination with exercises will it be possible to achieve the best results.
  3. You should not rejoice in the first few pounds lost - these are not fats, but water that leaves the body.
  4. In some cases, it is not possible to lose, but to accumulate fat in the body, deterioration of the nail structure, loss of hair strands. The immune system is also stressed - the diet should be enriched with vitamins consumed internally.
  5. it is necessary to leave the diet without problems - excessive consumption of high-carbohydrate foods will not only lead to the restoration of lost pounds, but also to gain more.