Protein diet — the essence, the benefits, the food and menu

The word "diet" often drives people in melancholy. Not all the enticing prospect of a day to eat fresh food, constantly limit yourself and give up "tasty".

Protein menu

But the devil is not so bad (in our case — a diet food), how to draw a picture of him. Self-control, and lean foods are subject to the not to all diet. For example, the protein diet is quite nutritional. By staying in it, you are in a short period of to reduce weight without denying yourself when it so loved by us all dairy , meat and fish products.

The essence of the diet

The essence of the protein diet is simple — a minimum of carbohydrates and fats, high protein. Minimum — does not mean complete lack of. Fats and carbohydrates — vital in a person's diet. However, to consume their protein diet prescribed in the form of small servings, along with the sweaty types of meat, fish and other types of protein.

Remember the most important rule of diet food: no diet should not cause harm to the body.

The Role of proteins, fats and carbohydrates in the body

Protein – the "foundations and walls", cells and organs. Its increase in the diet strengthens the body and normalize weight. But to get stones in the human body holds tight, they need to be "glued" and "delete" other substances.

The best "lubricating material" — this is the fat. But you need to eat in a strictly normalized quantities. Excess leads to various problems, of which obesity — it's not that serious.

Carbohydrates — sources of energy. But their quantity is compared with the protein should be substantially lower. If calories are not spent, are deferred in the form of additional kilograms. You want to be in the form of — beware of sweet, pastries, bananas, grapes, figs and other sources of carbohydrates.

The rules of the ingestion

There are a number of rules, the fulfilment of which will be successful with any diet.

Here are the main of them:

  • drink in the morning empty stomach a glass of warm water or water with lemon;
  • eat breakfast within half an hour after waking up;
  • rice and cereals are allowed in the first half of the day;
  • citrus and spicy fruit are allowed until 14:00;
  • you are only allowed to vegetable oil, a couple of teaspoons a day;
  • in each meal should be present protein;
  • dinner 3 hours before bedtime;
  • per day should be 5-6 meals;
  • drink at least 1.5-2 liters of water a day;
  • banned starchy foods, sweet fruits, fatty sauces;
  • foods to eat cheese, baked without sauce and cheese, the cooked form.

The advantages and disadvantages of dieting

Menu protein diet for weight loss

As well as any other way of dropping excess weight, protein diet for weight loss has its advantages and its disadvantages.


To the unconditional can the advantage of a protein diet include the following points:

  1. Safety. Used products will not cause damage to the body, if a person does not have any individual intolerance to some of them.
  2. Beautiful figure and long-term outcome. The rejection of carbohydrates causes the body to expend its own reserves, "eat" the excess fat.
  3. To the rapid saturation of the food. Protein foods are rapidly quenches the feeling of hunger. After her you will not want to snack anything else.
  4. It may become a permanent regime of power.
  5. Protein diet + sport will accelerate the access of the desired result.


Disadvantages of the protein diet is much less, but they are still there:

  1. The longer the rejection of carbohydrates (strict diet) full of problems in the work of the brain, nervous system, unpleasant odor from the mouth and from the body.
  2. Such a diet is contraindicated, when there are problems in the work of the kidneys, gastrointestinal tract and cardiovascular system.

The complete table of products

Below is represented the most complete table of foods most rich in protein. In the table it is specified the content of protein and fat per 100 g of product. Save the table and print if necessary.

Options menu

Baked, boiled, steam, stew — cooking during the protein diet. Raw allowed to consume vegetables and fruits. On request it is also possible to expose the heat processing.

The dishes in this menu they will not pall. The main thing to remember is that no food should be 150-200 grams of protein. Variations of the meals depends on the duration of the diet. A special mode can be calculated on the 7, 10, 14, and 30 days.

Diet for 7 days

To find out whether you the protein diet, we offer for starters, try the diet menus for the entire week. In this option menu for 7 days, you can make your adjustments depending on personal preferences, or portability in the body of those or other products.

Day 1 Breakfastlow-fat cottage cheese, tea/coffee without sugar
Nosh1 apple
Lunchbeef stew with vegetables
Noshglass simple yogurt or yogurt without additives
Dinnervegetable soup
Day 2 Breakfastoatmeal with added dried fruit, tea or coffee without sugar
Nosh1 orange
Lunchchicken broth with vegetables
Noshcheese cottage cheese without additives
Dinnerbaked fish with herbs and spices
Day 3 Breakfastomelet from a few egg whites, tea or coffee without sugar
Nosha handful of berries or one piece of fruit
Lunchsoup with broccoli and chicken fillets
Nosha glass of yogurt
Dinnerboiled fish and vegetables
Day 4 Breakfastlow-fat cottage cheese, tea/coffee
Noshone glass of freshly squeezed juice
Lunchsteamed fish with rice, 100 g of salad from vegetables
Nosha handful of nuts
Dinnervegetable broth
Day 5 Breakfasttwo hard boiled eggs with a slice of bread of coarse grinding, tea or coffee without sugar
Nosh1 baked apple
Lunch200 g beef stewed with beans
Nosha glass of yogurt or yogurt without any additives
Dinnerbaked fish and vegetable salad
Day 6 Breakfast2 pancakes from cottage cheese, tea or coffee without sugar
Noshthe whole orange or half a grapefruit
Lunch200 grams of salad dressing, the cooked meat
Noshtwo hard boiled eggs
Dinnerchicken fillet steamed with salad
Day 7 Breakfaststeamed fish with a garnish of asparagus, tea/coffee without sugar
Lunchveal meat in a pot with vegetables
Noshunsweetened cottage cheese
Dinnersoup with meatballs
This is a sample menu for the week on the protein diet. Adjust this depending on personal preferences. On the internet it is not hard to find lots of different recipes. In such a power mode is a real lose 5-7 kg per week. Protein diet for weight loss

The Menu for the 10 days

Quick results in weight loss guarantees a hard protein mono - – on the day allowed to eat only one kind of food without added oil and spices. Necessarily drink about 2 liters of water a day. Coffee is not allowed. In such a mode of eating it is possible to lose 10 kg in 10 days.

Sample diet during protein mono-diet:

Day 1 – eggOn this day is allowed to consume only boiled eggs
Day 2 – fishSteam or boiled fish – the main dish.
Day 3 – cheeseLow-fat cottage cheese, recommended volume – up to 1 units
Day 4 – chickenBoiled or baked chicken fillet without the skin.
Day 5 – potatoTo use are allowed only potatoes in uniform.
Day 6 – beefBoiled beef or veal, form the diet on this day.
Day 7 – vegetableRaw, boiled, steam vegetables – food for the whole day. Banned is only potatoes.
Day 8 – fruitPrefer it is appropriate to give fruit, with a little sour taste. Banned bananas and grapes.
Day 9 – kefirNon-fatty or low-fat kefir will be food.
Day 10 – rosehipThis day belongs to beverage as a minimum it is necessary to drink liter of decoction of rose hips.

After such a diet, the result is obvious. But the frequent mono can also harm, especially in the digestive system. It was a strict options diet. These ten days it is possible to eat similar rations, as in weekly weight loss.

Menu for 14 days

Day 1


Breakfastlow-fat cheese, green tea
Noshone apple
Lunchrabbit podušený with boiled green peas or asparagus beans
Nosha glass of yogurt
Dinnerbaked fish and a salad of tomatoes with a salad and lemon juice
Day 2


Breakfastoat porridge with fruit, tea/coffee without sugar
Noshhalf or whole grapefruit
Lunchbeef stewed in a pot with vegetables
Nosha glass of milk
Dinnerboiled sea fish, steamed wild (brown) rice
Day 3Breakfast2 boiled eggs, 2 slices of whole-grain-corn bread, "empty" tea
Nosha handful of dried fruit
Lunchvegetable soup with meatballs
Nosha cup of yogurt
Dinnerchicken slices baked with vegetables
Day 4Breakfastglass of yogurt and 2 whole-grain-cereal loaf or diet cookies
Noshbaked apple
Lunchveal and a simple salad of tomatoes and peppers
Nosha handful of nuts
Dinnersea cocktail with sea cabbage
Day 5


Breakfastnon-greasy, cottage cheese with dried fruit, green tea without sugar
Noshwhole orange
Lunchsteamed fish and tomatoes under lemon juice
Nosha glass of yogurt
Dinnerchicken steam cutlets and salad
Day 6


Breakfast2 boiled eggs, vegetable salad and tea/coffee without sugar
Noshone apple
Lunchveal stew with cabbage
Nosha glass of low fat milk
Dinnerboiled beans with vegetable salad, yogurt
Day 7Breakfastmilk porridge
Nosha few biscuits and tea
Lunchstewed chicken liver with tomato and peppers
Nosha glass of yogurt
Dinnercanned fish and a salad of cucumbers, peppers and lettuce leaves
Day 8Breakfastseveral baked cheesecakes and tea without sugar
Noshfresh juice of fruits or berries
Lunchcooked veal meat with sauerkraut
Noshyogurt without additives
Dinnersalad of boiled eggs and vegetables, kefir
Day 9Breakfastbaked sea fish with asparagus, tea or coffee without sugar
Noshany citrus
Lunchveal with boiled peas
Noshcottage cheese with nuts
Dinnervinaigrette and meatballs
Day 10


Breakfastoatmeal, tea/coffee without sugar
Lunchchicken sausages, a salad of cabbage and cucumbers under lemon juice
Nosha glass of yogurt
Dinnervegetable soup with broccoli
Day 11Breakfastfruit salad, green tea
Nosha handful of nuts
Lunchbeef stew vinaigrette
Noshsoufflé of curd cheese
Dinnerfish, baked with spices, boiled vegetables
Day 12Breakfastboiled eggs, whole-grain-cereal bread, tea
Noshvegetable fresh
Lunchvegetable soup with chicken breast
Noshlow-fat cottage cheese
Dinnerrabbit, stewed with vegetables
Day 13


Breakfasta glass of milk and diet cookies
Nosha couple of crispbread coarse grinding
Lunchboiled chicken with rice, vegetable salad
Nosha glass of yogurt without additives
Dinnerfish soup, salad of tomatoes
Day 14Breakfastcottage cheese with fruit, tea or coffee without sugar
Nosha handful of fresh or defrosted berries
Lunchbeef, stewed with beans
Nosha glass of yogurt
Dinnersea cocktail with vegetable salad

After spending two weeks on a protein diet, it is also quite possible to lose up to 10 units, But unlike the 10-day program, the weight goes smoothly and in a gentle for the body mode.

The Menu for the month

The most persistent people can choose and 30-day weight loss program. The principle is similar, but will need much more willpower. The truth is that everything is compensated by the impressive results. Some manages to lose in such a short period of up to 20 units