Protein diet menu for a week recipes to lose weight

Today, there are many different diets, according to the principle of supply, the duration and effectiveness. Protein weight loss System is based on the reduction in the consumption of products containing large amounts of carbohydrates in favor of Protein. This technique of weight reduction popular for sports, but can also be observed people far from the Sport-and, in rare cases, even pregnant women. The System is very useful, it has a number of contraindications. You know the rules, menus for a week.

Strawberry Diet

What is Protein diet for weight loss is

The System of the lowering of the weight, wherein the amount of the carbohydrates is reduced up to 30-40 G, and in some cases – up to 20 G (low-carbs diet) on the day. The majority of the nutritional make up of meat (Turkey, chicken, veal, rabbit, duck, beef, lamb), eggs, and milk, rarely, grains, vegetables. These foods can be in unlimited number and of any size. Lack of carbohydrates in the body provoked the start of the process, called ketosis. It consists in the formation of ketone bodies during the breakdown of fats for energy.

At least on this diet, you can sit for a week, you really 3-4 kg and more (depending on the starting weight). The durable adherence of such a system, a weight reduction can not recommend to a deterioration of state of health, of memory, decrease in concentration of attention, the health of the brain, so nutritionists, to weight on a Protein diet for more than 2 weeks. Professional athletes before important betting months of fighting to sit on it. Newbies is best you stick to the menu high-carbohydrate food (from 40 to 125 grams of carbs per day).

The rules and principles of nutrition

Protein diet is very effective but to lose weight week after week passed, with no impact on the health and the deterioration of health, you need to correctly build the menu and follow a few rules:

  1. It must have at least 5 times per day, through the prevention of Hunger.
  2. Eat 3 hours before bedtime, but not later than 8 o'clock in the evening.
  3. Create a menu for the week, by permitted and no forbidden products.
  4. Not from eating, drink at least a half an hour after the meal.
  5. You choose to cook such methods of heat treatment: bake in the oven, on the Grill, stew, steam cooking. If the fry do not get along, use them for the process of flax seed or olive oil.
  6. Not carbohydrates from the food completely – it can lead to malfunction of all organs.
  7. 1.5-2 liters of water per day to drink.
  8. You increase physical activity or start exercising – the muscles strengthened.
Vegetables

Phases of the diet

Through interaction in the organism Protein ketosis weight loss technique as the Keto diet. The process fully started, and the active fat-burning, should be 4 stages to go:

PhaseFeatures

1.

Carbohydrates give the body only in the morning in an amount of 20 G, and in the remaining time for the supply of energy to absorb glucose from the own stock.

2.

The body is not replenished glucose and begins glycogen to consume, the in the muscles, the liver. To speed up 2-3 days after the beginning of the Phase, the process of burning fat, because of the lack of carbohydrates will always feel longer, and the body becomes more active Alternative reserves of energy to consume.

3.

This Phase begins after 3-4 days, if the carbs are almost at the end. In this time the energy is created by burning first fat, then protein. In this context, a diet in the first week-menu should contain a large number of Protein foods (up to 3-4 G per 1 kg of body weight).

4.

Begins one week after the beginning of the Protein-mode, his goal is to consolidate the results. The body gets used to it, lack of carbohydrates and provides energy through increased burning of fatty acids. The process of ketosis fully start until the beginning of the 4. Stage.

What you can see on the Protein diet

Daily calories to Protein System, 1200 kcal for women and not more than 2100 kcal for men to lose weight. In the diet, you need to enter, meat, fish, seafood, milk, dairy products, cheese, nuts, cereals. For the Balance of carbohydrates want to add, you can in a small amount of vegetables, beans, citrus fruits and other fruits, tea without sugar. Menu for the week allows you to products on the basis of such table approved:

Product name

The amount of carbohydrates in grams

Eggplant

4,5

Peas

9,0

White cabbage

4,7

Beijing Cabbage

2,0

Broccoli

5,2

Onion

10,4

Cucumber fresh

2,8

Peppers green

7,2

Arugula

2,1

Asparagus

3,1

Celery

9,2

Beans green beans

7,2

Tomato fresh

4,2

Dill

6,3

Lemon

3,0

Mandarin

7,5

Apple

9,8

Pistachios

7,0

Hazelnuts

9,9

Semolina

25,0

Milk (low-fat)

4,8

Kefir 1%

4,0

Sour cream 10%

2,9

Yogurt (Natural 2%)

6,2

Cheese

0,3

Quark 0%

1,3

Pork

0

Beef

0

Lamb meat

0

Chicken

0

Turkey

0

Omelet

1,9

Eggs

0,7

Salmon

0

Pollack

0

Trout

0

Kalmar

4

Shrimp

0

Tea green

0

Seafood salad
  • Products in the diet - table menu and dishes with recipes
  • Menu low-carbohydrate diet for a week with recipes and a table products
  • Keto diet menu for losing weight for a week

The list of prohibited products

In addition, there is a list of permitted and prohibited foods, the harmful for the figure and health in General. To eliminate to refrain, during the Protein diet purchased juices, mineral water, alcohol, products labeled "fat-free", "diet table", fast-Food, canned and frozen foods, or you reduce the amount of starchy vegetables (corn, potatoes, beets, carrots).

The menu for the week, writing waive the requirement for a high-carbohydrate products:

Name

The amount of carbohydrates in grams

Rice white

78,9

Macaroni

69,7

Dumplings

18,7

Dumplings

29

Baton

50,9

Wheat bread

48,8

Sugar

99,7

Candy

67,5

Semolina porridge

15,3

Beer

4,6

Cola

10,4

Mass of Curd with raisins

29,9

Menu Protein diet for a week

Each menu for a week for Protein diet based on limiting the number of high-carbohydrate foods, which is the main source of calories for our body. If the amount of carbohydrates is reduced, the metabolism rebuilt, and starts using body fat for energy to replenish. As a result of the original weight is reduced and the figure becomes slimmer.

Thanks to the tables of the forbidden and allowed foods each and every diet regime on the basis of your taste preferences can be. If you look to the rules of the system, the body is getting the right amount of vitamins, trace elements, experience a feeling of satiety and does not start, something delicious. Menu for a diet for the week is as follows:

Days

Breakfast

Between meal

Lunch

Afternoon snack

Dinner

1.

  • Kefir 1% (1 Item);
  • cooked rice (brown, 200 G);
  • Tea or coffee (unsweetened)
  • beetroot salad;
  • Walnuts (2-3 PCs.)
  • Chicken Breast (200 G);
  • 300 G Vegetable Salad (Cabbage + Cucumber + Tomato + Onion + Peppers)
  • Beef steaks;
  • cooked Broccoli
  • Fish fried, baked (200 G);
  • 100 G cottage cheese (low-fat);
  • sour Apple (1 PCs.)

2.

  • Natural Yogurt (1 Item);
  • Nuts (a handful)
  • the Apple is green (1 PC.)
  • Soup of vegetables with chicken broth;
  • Beef (cooked, 200 grams)
  • Yogurt (1 Tbsp.);
  • a piece of cheese
  • Protein egg (3 PCs.);
  • Salad made of vegetables and seafood (100 G)

3.

  • Porridge Oatmeal (150 G);
  • green Apple (1 PCs.);
  • Coffee
  • orange or Grapefruit (1 PC.)
  • Soup made from vegetables and green beans to a broth from the Turkey breast;
  • Turkey meat (200 G);
  • Yogurt (1 Tbsp.)
  • Salad (cucumber + cabbage + oil)
  • Pork (200 G);
  • Cucumber (3 PCs.);
  • Tomato (1 Piece)

4.

  • Casserole (Quark + Protein + Berries);
  • unsweetened tea
  • Yogurt (1 Tbsp.);
  • the Apple is green (1 PC.)
  • Fish (200 G);
  • stewed peppers, tomatoes, beans and zucchini (100 G);
  • freshly squeezed juice of carrots
  • Cottage cheese (low-fat) – 100 G
  • Beef (200 G);
  • mixed salad (200 G)

5.

  • Kefir 1% (1 Item);
  • Nuts (a handful)
  • Peach (2 PCs.)
  • Broth from lamb meat;
  • Meat-Lamb (100 G);
  • Vinaigrette (100 G)
  • Vegetable salad;
  • the protein (2 pieces)
  • Salad with tuna, green

6.

  • The Book Of Wheat (200 G);
  • Plums (2 PCs.);
  • unsweetened coffee
  • Cottage Cheese (100 G)
  • Borsch without potatoes;
  • Pork Meat (100 G)
  • Salad (cucumber + cabbage + oil)
  • Salad made of vegetables and seafood (100 G);
  • a piece of cheese;
  • Kefir 1% (1 Item)

7.

  • Whole grain (rye) bread (slice) with cheese and ham;
  • Tea green
  • Kefir 1% (1 Item)
  • Beef (200 G);
  • brown rice (100 G)
  • Cottage cheese (low-fat) – 100 G;
  • Vegetable salad
  • Chicken (200 G)4
  • Wheat Groats (100 G)
Chicken soup with meatballs

Types of diets and characteristics of the diet

There are several variants of the diet, the Protein diet for pregnant women, dry the body, circular, Turbo, without the fat and carbohydrates. They differ from each other by the rules concerning the compilation of the menu for the week, the number of allowed carbohydrates have different names, their advantages and disadvantages. Sticking to your diet, you can lose weight without harm to health and the loss of muscle mass. Example menu can change in 1 day, but the dishes offered, in accordance with the tables of permitted, forbidden food.

For the drying of the body

This variant of the diet will often be used by athletes, active fat-burning, the formation of the discharge of the body, building muscles during the workout. In the first step you need to use 2 G of carbohydrates per 1 kg of body weight decreasing, and after 2 weeks you can reduce the number 2 times:

Estimated one-Night menu for a week

Before

Disadvantages

  • Breakfast: Porridge, scrambled eggs from 2 egg whites, tea without sugar;
  • Lunch: Vegetable Soup, Chicken Breast;
  • snack: cottage cheese, honey;
  • Dinner: fish, vegetables
  • a high result of slimming, you can throw up to 10 kg per week in sports
  • no balance of nutrients;
  • there are side effects (weakness, dizziness)

Circle-Protein Diet

The cyclic variant of the diet is carried out according to this scheme: Protein week, then 1 day with high-carbohydrate food for the acceleration of metabolism, and back to the original diet:

Estimated one-Night menu for a week

Before

Disadvantages

  • Breakfast: 2 boiled eggs, a piece of cheese;
  • snack: cottage cheese, cream;
  • Lunch: fish soup without potatoes;
  • snack: yogurt, a piece of cheese, a green Apple;
  • Dinner: boiled meat
  • quick and long lasting results;
  • a large amount of energy;
  • constant feeling of satiety
  • unbalanced;
  • the need to give up sweets

In pregnancy

During pregnancy and lactation the woman is allowed to do not follow the Protein diet, if it is not the doctor. Otherwise it can be dangerous for the health of the mother and child. In this case, a less severe variant of the diets can, if the day be consumed 60-80 G carbohydrates may be. The diet should be balanced, varied, eat often, but small portions.

Turbo diet without carbs

This variant of the Protein diet is very hard, not everyone can't make it a week to survive on this barren menu, in the 5 days carbohydrates in minimal quantities, and with 6 at all:

Estimated one-Night menu for a week

Before

Disadvantages

  • Breakfast: oatmeal, yogurt, orange;
  • Lunch: chicken stew, nuts (a handful);
  • Dinner: beef steak, salad (celery, carrot, beet)
  • quick and long lasting results;
  • a large amount of energy;
  • constant feeling of satiety
  • hard to bear;
  • available load to the liver, the kidney, the cardiovascular System

Diet without fat and carbohydrates

It is the hard variant of the Protein diet, you can not only completely healthy people. The menu is on 1 day, repeated every day, every week, will not replace some meals with others:

Estimated one-Night menu for a week

Before

Disadvantages

  • Breakfast: a couple scrambled eggs (protein + water);
  • Lunch: soup with a piece of chicken breast and onions;
  • Dinner: cottage cheese 0% with herbs
  • quick results
  • hard to bear;
  • may cause harm to the health
Baked Mackerel

Protein Diet Recipes

On the table with the permitted, prohibited products, you can provide your own meals for a diet and not menu keep for a week, the learning of food science. If for you it is difficult not to use ready-made recipes without the carbs (first, second courses, appetizers, Desserts, etc.), the cooking is difficult. The main thing – proportioning of the products and the order of the actions.

Chicken soup with meatballs

  • Time: 1 Hour 10 Minutes.
  • Number of servings: 16-18 persons.
  • Calorie content of food: 36 kcal/100 g.

Chicken soup for Protein diet, cook them broth, the chicken, the brewed from fresh chicken breast. The meat must be washed, into a saucepan, cover with water and boil, after boiling about half an hour. For the taste, you can add Bay leaf and black peppercorns. Potatoes and carrots are added in the soup, as relating to the prohibited products.

Ingredients:

  • Chicken Breast – 500 G;
  • Broth – 4 L;
  • egg – 2 PCs.;
  • brown rice – 100 G

Preparation:

  1. Wash the rice, put the broth in the cooking. Cook Quarter Of An Hour.
  2. Chop the chicken breast stick mixer (meat grinder), mix and stir with the egg, salt,.
  3. Shape small balls from the minced meat, add in the soup, cook for about 7 minutes.

Baked Mackerel

  • Time: 2 Hours.
  • Number Of Servings: 3-4 Persons.
  • Calorie content of food: 146 kcal/100 g.

Fish, cooked in this recipe is very nutritious and nourishing. Sour cream makes the flesh more tender, soft, lemon and gives it a unique taste. In the Marinade you can add chopped Dill. Grilled mackerel to cook without adding fat, but if you're afraid that the carcass eavesdropping on the baking sheet, sprinkle the surface with olive oil.

Ingredients:

  • Mackerel – 500 G;
  • sour cream 10% - 200 G;
  • Lemon – ½ PCs.;
  • Onion – 1 PC.;
  • Salt.

Preparation:

  1. The carcass of the fish clean, remove the bones and cut into slices.
  2. Onion rings, connecting with the salt, lemon juice, sour cream.
  3. Stir the mackerel with the Marinade, place in the fridge for an hour.
  4. Bake in a half-hour pre-heated oven at 180°C.