Protein diet for weight loss

Protein diet in terms of nutrition is one of the most effective diets that really helps to lose weight. But in the discussions of stakeholders differ dramatically in two main areas: one adore quite a rapid effect of the special protein diet and the simplicity of its execution, and the other filled with skepticism due to various possible problems related to health that are caused by the increased use of stable proteins in the food. In its own right can be considered both options, however, protein diet for weight loss can also be an excellent tool to dramatically reduce body weight, but with proper and rational use.

Protein diet

Protein diet for weight loss: what is the most important

Proteins are one of the most basic and important nutrients that are necessary for the full life of any person. A number of polypeptides are considered proteins because the molecular structure of alpha-amino acids joined in a very stable peptide bond.

In the cells of any living creatures as if they were ordinary proteins is diverse enough. All enzyme proteins may be responsible for the metabolism and biochemistry; other types of proteins used in the maintenance and formation of the integrity of the cytoskeleton (the so-called "skeleton" in the cytoplasm of the multicellular). Proteins are actively involved in various immune responses, in the data exchange process between cells in the body. A large part of the protein at the same time bring great benefits on many fronts of the human body.

Human body for full development, health and growth constantly needs a huge amount of a variety of amino acids and not all of them is able to synthesize on their own. During digestion proteins are converted into various amino acids, which are either part of the own proteins of any human body, or further apart, thus releasing energy, which is essential for dropping weight.

The essence of the protein diet

The essence of the protein diet is the constant saturation of the body high-protein foods and limits carbohydrate foods.

In the process of this diet in the body there is a deficiency of energy. When replenishing energy reserves in the absence of those who do of carbohydrates the body begins to extract the hidden reserves of glycogen. It is stored in adipose tissue and muscle mass. First, the weight loss is due to the significant fluid loss, then the material energy begins to give adipose tissue. The feeling of hunger when protein diet almost not felt since protein foods satisfying and much longer to digest.

The result is the protein diet you can lose an average of 5 kg per week.

Note: the total duration of protein diet should not exceed 2 weeks.

Deadline adherence protein diet is not approved by the doctors - such a diet can not be called balanced. It is recommended to repeat it not earlier than one year after the end of the previous one.

The main benefits of protein diet

  • Protein diet can be very diverse. It allows you to eat according to your taste.
  • Pounds on the protein diet go fast enough, but there is no feeling of hunger (protein is digested for a long time, giving satiety).
  • After the diet of people rarely gaining all the dropped weight back
  • The protein digestion needs more calories than the digestion of carbohydrates. In the result, the calories spent on digesting itself, which improves the result.
Chicken breast

Protein foods: list of products

At the rate of 100 grams of product / gram of protein

Boiled beef30,7
Boiled chicken20
Turkey boiled25,3
Rabbit boiled24,6
Squid (fillet)18
Protein boiled eggs 1 PC. - 25 gr.3
Skimmed milk3
Fat-free yogurt4,3
Yogurt 1.5%5
Cheese: low-fat25-30
Dumplings with potatoes 2 PCs.5,3
Boiled potatoes2,4
Boiled rice brown2,2
Boiled rice polished2,4
Rye bread6,5
Green peas5
Sweet pepper1,3
Greens (parsley, dill, lettuce, sorrel)1,5-3,7
Black currants1
White fresh3.7 V
Fresh mushrooms4,3
Dried apricots5,2
Natural honey0,8
Soup, soup vegetarian1
Chicken broth0,5
The beef broth0,6
Beef cooked24
Beef stew14,3
Mutton boiled22
Liver braised11
Beef liver fried22,8
Chicken fried26,3
Turkey roast26,2
Red caviar31,6
Black caviar28,6
Pollock ROE28,4
Milk 3.2%2,8
Fat yogurt2,8
Cheese bold16,7
Dutch cheese26
Kostromskoy cheese25,2
Sausage smoked cheese23
Processed cheese22
Braised Cabbage2
Zucchini fried1,1
Stuffed vegetable2
Green peas3,1
Green beans1,2
Aubergine paste1,7
Zucchini squash2
Bread flour, rye-wheat7
Bread from wheat flour8,1
Tomato juice1
Pork boiled22,6
Pork roast20
Chopped pork schnitzel13,5
Cutlets from minced beef14,6
Skewers of lamb22,9
Chicken cutlet from lamb20
Duck boiled19,7
Roast duck22,6
Liver pate18
Dumplings 4 PCs.14,5
Canned meat different15-20
Milk pudding11,7
Krakow sausage16,2
Sausage Tallinn17,1
Sausages beef11,4
Sausages porkThe 10.1
Balyk sturgeon20,4
Cod liver oil natural4,2
Sardines in oil17,9
Salmon fillet

Where to start? Here is a list of 5 products that are most appropriate for a protein diet. At high protein content these foods contain low fats and carbohydrates.

Chicken breast

The most popular food at the time protein diet. In one breast about 200 grams and 40 grams of protein, 2 grams of fat, 200 calories. It is simply irreplaceable when losing weight.

Salmon fillet

Dietary product high in protein and healthy fatty acids omega-3. In 100 g of product contains 20 grams of protein, 8 grams of fat and 153 calories.


As useful as chicken breast, but the fat content is slightly higher than in the past.

In 100 g of beef: 24 g protein, 15 g fat, 228 kcal.


The yolk in the egg is quite high in calories. If you eat, say, 5 eggs as a serving, I advise you to throw away 2-3 egg yolks. If you do not have them at all, protein from eggs worse metabolized - the yolk helps the absorption of protein. 1 egg 12.5 g protein, 11 g fat, 157 calories.

Protein shakes

1 Cup protein cocktail contains about 40 grams of protein. Moreover, in various powders contain high enough amounts of vitamins B1, B2, B6, B9, B12, A, C, PP. In some types of cocktails Kali added salt and sodium, fructose, sucrose.

Attention! Not all products rich in proteins, no limitations there. Many protein foods are also very thick!


In it is 19 grams of protein and 17 grams of fat.

Cod liver oil

4 g protein and 65 g fat.

Protein diet menu for 7-14 days

Protein diet: 7 days

Sample menu

The portion size is chosen individually

Monday Breakfast: unsalted porridge on the water (4 tbsp) and tomato lunch: low fat cottage cheese (100 g). Lunch: 200 g fish steamed, salad, leafy vegetables, fresh vegetable juice afternoon Snack: yogurt Dinner: braised mushrooms and boiled chicken

Tuesday Breakfast: toast with cottage cheese pasta lunch: yogurt or yogurt Lunch: steak, leafy vegetables afternoon Snack: handful of nuts Dinner: grapefruit and seafood

Wednesday Breakfast: yogurt and 150-200 g of cottage cheese lunch: protein shake Lunch: 200 g boiled chicken without skin, leafy vegetables afternoon Snack: a grapefruit (a few slices) Dinner: fish stew (200 g)

Thursday Breakfast: protein steam omelet brunch: yogurt Lunch: 200 g of beef, 1 cucumber Snack: Apple Dinner: steam fish and cucumber

Friday Breakfast: curd pudding (200 g cottage cheese, 1 tbsp bran, cinnamon and 2 protein) Breakfast: yogurt Lunch: chicken soup (without croutons, with 1 egg) Snack: handful of nuts Dinner: steam spinach omelette

Saturday Breakfast: boiled unsalted buckwheat (100 g). The second Breakfast: 100 g of yogurt and cottage cheese Lunch: steak, fish, steamed vegetables Snack: 100 g of berries and 200 ml of yogurt Dinner: 200 g chicken fillet, greens

Sunday Breakfast: toast and egg white omelet lunch: yogurt Dinner: steak, leafy vegetables Snack: almonds (30 g) Dinner: a portion of boiled beans and fresh vegetables

Protein diet menu for 14 days

*Portion size is chosen individually


Breakfast: coffee or tea. Second Breakfast: egg and coleslaw. Lunch: 100 g boiled brown rice, 100 g chicken breast. Snack: 200g low fat cottage cheese. Dinner: steamed fish 100 g (Pollack, flounder, cod, tuna) or steamed with vegetable salad (100 g). For 2 hours before bedtime: a glass of tomato juice.


Breakfast: coffee or tea. Lunch: cabbage salad with green peas 150 g biscuit. Lunch: 100 g rice, 150 g of boiled fish. Snack: vegetable salad (tomatoes, cucumbers, bell pepper) in olive oil. Dinner: 200 g boiled or steamed lean beef. Before bed: a glass of kefir.


Breakfast: coffee or tea. Second Breakfast: an egg, an Apple or an orange or two kiwis. Lunch: 1 hard-boiled egg, salad of carrots and cabbage with vegetable oil. Snack: vegetable salad (200 grams cabbage, carrot, bell pepper). Dinner: 200 g boiled or steamed lean beef or chicken for a couple. Before bedtime: tea or a Cup of yogurt.


Breakfast: tea or coffee. Second Breakfast: egg, 50 g cheese. Lunch: steamed zucchini, 300 g afternoon Snack: a small grapefruit. Dinner: vegetable salad 200 g. Before going to bed: Apple juice-200 g.


Breakfast: tea or coffee. Second Breakfast: vegetable salad 150 g. Lunch: 50g brown rice, 150 g of boiled meat Dinner: 150 g of carrot salad. Dinner: one Apple. Before bed: a glass of tomato juice.


Breakfast: tea or coffee. Second Breakfast: egg and vegetable salad 150 g Lunch: boiled brown rice, 50 g, 150 g chicken breast. Afternoon snack: 150 g, vegetable salad. Dinner: egg and 150 g of carrot salad in olive oil. Before bedtime: tea or a Cup of yogurt.


Breakfast: tea or coffee. Second Breakfast: an Apple or an orange. Lunch: 200 g of meat (not lamb) Dinner: 150 g of cottage cheese. Dinner: vegetable salad 200 g Before bedtime: tea or a Cup of yogurt.


Breakfast: tea. Second Breakfast: an Apple. Lunch: 100 g boiled buckwheat without salt, 150 g chicken afternoon Snack: 50 g of cheese. Dinner: vegetable salad 200 g Before bedtime: tea or a Cup of yogurt.


Breakfast: coffee. Lunch: cabbage salad 200 g. Lunch: 50g brown rice, 150g chicken. Snack:150 grams of carrot salad. Dinner: 2 eggs and a piece of bread. Before bedtime: tea or a Cup of yogurt.


Breakfast: tea. Second Breakfast: vegetable salad 200 g. Lunch: 50g brown rice, 150g chicken Snack: tomato juice 200 g. Dinner: a small grapefruit. Before sleep: tea, black or green.


Breakfast: coffee. Second Breakfast: one egg. Lunch: 200 g salad of tomatoes cucumbers, onion, pepper. Afternoon snack: 50 g of cheese. Dinner: an Apple or an orange or 2 kiwi. Before bed: a glass of kefir or tea.


Breakfast: tea. Second Breakfast: an Apple. Lunch: 50g brown rice, 150g chicken. Afternoon snack: 150 g cabbage salad with olive oil. Dinner: 2 eggs. Before bed: a glass of kefir or tea.


Breakfast: coffee. Second Breakfast: vegetable salad 200 g. Lunch: 50 grams of oatmeal, 150 grams of chicken Snack: a glass of orange juice. Dinner: 100 g boiled fish, 50 grams of rice. Before bed: a glass of kefir or tea.


Breakfast: tea. Second Breakfast: cottage cheese 150 g Lunch: 50g brown rice, 150g cooked fish. Afternoon snack: 150 g of vegetable salad. Dinner: 2 eggs and a piece of bread. Before bed: a glass of tomato juice.

Mixed protein diet

There are diets and methods in which the protein component is added to another ingredient. For example:

  • Protein-vitamin diet. Sparing diet for weight loss. As a vitamin component it contains certain types of vegetables and fruits.
  • Protein and vegetable diet. In this system, protein intake is alternated with the intake of vegetables. This system is designed for more than 1 week. At the end weight loss is about 5-7 kg.
  • Protein and fruit diet. The system is based on the alternation of protein meals and fruit meals. Based on the principles of separation of power. The use of high-carbohydrate foods are limited.

Contraindications and physicians

Clinical contraindications to the compliance with the protein diet are:

  • hypertension
  • cholelithiasis
  • pregnancy planning, pregnancy, breast-feeding
  • children's age
  • atherosclerosis
  • gout
  • intestinal dyskinesia
  • stomach ulcer
  • duodenal ulcer
  • cholecystitis
  • kidney disease

Also protein diet unwanted with diabetes, chronic constipation, intestinal atony, gastritis and allergies. Especially careful with protein diet need to be people who are prone to depression, and those whose profession is associated with tension.

What do the doctors say? The lack of carbohydrates has a bad effect on the functioning of the nervous system, so while keeping this diet you may feel weakness, nausea, dizziness, insomnia and fatigue. A deficiency of carbohydrates can lead to intoxication with acetone. Animal food is poorly absorbed by the body so that possible problems with the gastrointestinal tract and the pancreas. Therefore, special attention should be paid to the timing of protein diet.