A protein diet for weight loss: the menu of the week

How to lose weight through a protein diet

Want to lose weight? Take advantage of the weekly protein diet menu. A weight-loss protein diet with an effective menu for a week will help you achieve the desired results in a short time without harming your health!

Protein food can quickly satisfy hunger and restore energy. When you diet and exercise, fat stores will burn quickly. In the absence of hunger, you can lose up to 5 kg in a week. The most important thing is not to eat 3 hours before going to bed, eat snacks instead, give up alcohol, carbohydrates and high-fat foods, and drink 2 liters of water.

Weekly diet

First day

  • Always start with a glass of warm water with lemon in the morning, and start eating cheese after 15 minutes on Monday.
  • Snacks: porridge, brown rice, whole grains or steamed buckwheat:
  • Lunch: 200 grams of veal, green salad and sesame seeds;
  • afternoon snack-a slice of unsalted (soaked) feta cheese, tomato;
  • Dinner-Broccoli steamed chicken breast;
  • Before going to bed: vegetable juice.

seconds

  • Morning: water, refreshing drink, fruit;
  • Snacks: unrefined cereal, kefir porridge;
  • Lunch: 200 grams of turkey fillet, vegetable salad and a spoonful of bran and vegetable oil;
  • Afternoon snack: 150 low-fat cheese or mozzarella cheese; Dinner: lean meat or poultry, broccoli and dill, vegetable juice;
  • Before going to bed: Kefir.

Third place

    : yogurt, a slice of cheese, hot beverage;
  • Snack: 2 eggs, tomatoes, cucumber;
  • Lunch: tuna, salad + 50 pine nuts or sunflower kernels;
  • Afternoon snack: vegetable smoothie with kefir;
  • Dinner: a lot of cabbage and vegetable salad, seasoned with oil, sprinkled with pine nuts, seafood;
  • Evening-Homemade yogurt.

Fourth

    Breakfast: 2 eggs, a slice of grain bread;
  • Snacks: pumpkin or zucchini stew, juice;
  • Lunch: lean soup with croutons, beef with salad, stewed asparagus;
  • Snacks-dairy products;
  • Dinner: A dish containing vegetable protein: 200 grams of boiled beans or chickpeas, as well as vanilla, lemon and oil.
  • Evening: Tomato juice.

Fifth

    < breakfast >: dairy products;
  • Snack: 2 eggs, tomato;
  • Lunch: fish soup, a slice of grain bread, stewed zucchini or green beans;
  • Afternoon snack: kefir, a piece of cheese;
  • Dinner: stewed vegetable salad and 50 grams of nuts or sesame seeds;
  • Evening: Celery juice with apple or kefir.

Sixth place

    Breakfast: steamed buckwheat in the evening, three slices of dried apricots, tea;
  • The second breakfast-fruits, 3 walnuts or 5 cashews;
  • Lunch: Turkey with broccoli salad and cauliflower;
  • Snacks: cheese, black croutons;
  • Dinner: Bean Salad or asparagus stewed with herbs and tomato juice.
  • Before going to bed: yogurt.

Seventh place

    Breakfast: steamed egg rolls, apple and celery juice;
  • Snacks: Steamed pumpkin, 4 dried apricots;
  • Lunch: fish and herbs, salad and lettuce, cucumber and seeds;
  • Afternoon snack: 150 grams of cheese or unsalted feta;
  • Dinner: any protein dish with cabbage salad and lemon sauce;
  • Evening: Kefir.

Dietary advice

Follow the rules of a protein diet

The first and second breakfast can be combined. For salads, cereals, kefir to reduce bowel movements, please add a spoonful of bran (2 times a day). Salt, natural and artificial sweeteners-honey, sweeteners are not included. The morning tea can be drunk with 3 slices of dried apricots. Drink water between meals. Such a diet is not considered a healthy diet, but it is much healthier than a single diet of one product throughout the day.

You can adjust the menu according to your own characteristics and preferences. The main thing is to keep the calories burned for weight loss relative to your parameters.

You can change the menu by yourself or with a nutritionist.

Proteins you need to know

You do not need to count the number of products that do not exceed grams. It is important to make as much protein as possible in the diet so that the body gets the essential amino acids after it is divided. After a certain type of meat or poultry is consumed, a certain amino acid (such as tryptophan) deficiency will form after a period of time, which will have an adverse effect on health.

It is impossible to saturate the body with all types of essential amino acids in one day, but they will accumulate. Therefore, it is best to replace meat products and add plant protein to your diet. Fish and meat go well with salad. Unlike beef, it takes 2 times less time to decompose seafood, so it is best to eat at night.

About milk and carbohydrates

What can you eat on a protein diet

Kefir is best taken with a low fat content of 1-2%. 0% cheese has no nutritional value. It is good to drink milk and yogurt in the morning, because they begin to digest and can be made into cheese later. Although mozzarella cheese has 285 calories per 100 grams, you can still eat a few slices of cheese and tomatoes twice a week. This will partly make up for the deficiency of monounsaturated acids, magnesium, sodium, and potassium. The fat content of cheese is only second to half, but it is only useful after soaking. It takes a long time to absorb them, which saves you from worrying about hunger.

You should not completely exclude carbohydrates, otherwise it will overload the excretory system and lead to the formation of ketones. Daily intake of small amounts of sugar-containing substances from fruits and sweet vegetables (maltose, fructose) is allowed. It is best to put dried seaweed in capsules, natural dietary supplements, and drink half a cup of rose juice.

Why are you not hungry?

Protein metabolism is extremely complicated. Protein begins to break down in the stomach. Under the influence of hydrochloric acid and other components of gastric juice, the enzymes produced will trigger chemical decomposition into peptide molecules. They enter the small intestine together with the food mass, and with the help of enzymes in the small intestine, they are broken down into 22 amino acids and a small amount of tripeptides. From the multi-stage process, it is obvious that digestion takes a lot of time.

Advantages and disadvantages

The pros and cons of Bellevoy Diet

Like any other power system, there are advantages and disadvantages. With the excessive use of protein and long-term adherence to the diet, urinary stones will develop, and the kidneys, liver and other organs and systems of the body will be damaged. Protein foods contain purines, which may cause gout and other dangerous joint diseases. Carbohydrates can promote brain activity. Lack of glucose can lead to decreased concentration, concentration and memory. Nervous system damage, anger, depression, and depression for no reason.

Diet benefits:

  • A fast and comfortable way to lose weight;
  • Preserve muscle mass;
  • Healthy nails and hair.

Contraindications:

  • Gastritis, ulcer;
  • bulbit;
  • Heart, kidney, liver disease;
  • pregnancy;
  • Not recommended for people over 45 years old.

The famous Dukane diet principle

When you write your own menu, you can focus on the famous Dr. Dukan's diet, which includes four stages: offense, cruise, consolidation and stability.

First, the menu includes 72 protein products: skinless poultry, lean beef, lean fish, mussels, squid, shrimp, scallops, seaweed. The list continues with cheese, yogurt, milk, and fermented baked milk.

Second, meat and seafood alternate. For diversification, fruits and vegetables are added (except grapes, bananas, carrots, potatoes and other starchy foods).

Third, it aims to consolidate the results. The loop consists of seven steps:

Dr. Dukan's protein diet
  • 1 day-protein;
  • Add 2 kinds of vegetables to 2 kinds of protein;
  • 3 + 2 fruits;
  • 4 + 2 rye croutons;
  • 5 + 50 grams of cheese.

On the sixth day, a maximum of 250 grams of starchy vegetables is allowed. Flexible Reward-Sunday dinner is in stage 4, and a single protein diet should be taken once a week.

To activate the metabolic process, you need to walk for 30 minutes a day at a rate of 2 steps per second.

06.10.2020