Protein diet menu for a week: recipes for weight loss

Today there are many different diets, different principle of power, duration and efficiency. Protein system of weight loss based on the reduction of the ingestion of food containing large amounts of carbohydrates in favor of protein foods. This method of weight loss is popular among athletes, but can also follow people far from the sport and in rare cases even by pregnant women. To call the system entirely not useful, it has a number of contraindications. Find out the rules menu for the week.

No carb diet

What is protein diet for weight loss

This weight loss system, in which the amount of carbohydrates is reduced to 30-40 m, and in some cases up to 20 g (low-carbohydrate food) per day. The main part of the diet are meat (Turkey, chicken, veal, rabbit, duck, beef, lamb), eggs and milk, rarely whole grains, vegetables. These foods can be eaten in unlimited quantities. Shortage of carbohydrates in the body triggers the start of the process that is called ketosis. It is the formation of ketone bodies during the breakdown of fats for energy.

At least on this diet you can sit down for a week during which really lose weight by 3-4 kg and more (depending on initial weight). Long adherence to such a system of weight reduction can lead to deterioration of health, of memory, reduced concentration, health of the brain, so nutritionists recommend to lose weight on protein diet for more than 2 weeks. Professional athletes before the big competition sit on it for months. For beginners it is better to stick to menu high-carbohydrate diet (40 to 125 g of carbs a day).

The rules and principles of nutrition

Protein diet is very effective weight loss week after week passed without consequences for the health and deterioration of health, need to build up a menu and stick to some rules:

  1. You need to eat at least 5 times a day, preventing feelings of hunger.
  2. Have dinner 3 hours before bedtime, but not later than 8 PM.
  3. Make a menu for the week on your own, adding the permitted and avoiding the forbidden foods.
  4. Don't take food, drink at least half an hour after a meal.
  5. Choose such methods of heat treatment: boiling, baking in the oven, on the grill, stewing, steaming. If frying do not use to process flax or olive oil.
  6. Do not exclude from the diet of carbohydrates completely – this can lead to malfunction of all organs.
  7. Drink 1.5-2 liters of water a day.
  8. To increase physical activity or begin exercise to strengthen the muscles.
Vegetables

The stages of the diet

Due to leakage in the body ketosis protein weight loss method is also called the keto diet. So the process started completely, and began active fat burning must go through 4 stages:

StageFeatures

1st

Carbohydrates enter the body only in the morning in the amount of 20 g, and the rest to provide energy it will absorb glucose from its own reserves.

2nd

The body is no longer replenished with glucose and begins to consume the glycogen contained in the muscles and liver. 2-3 days after the beginning of the fat-burning process to accelerate, since the lack of carbohydrates will be felt more and more, and the body will actively consume alternative energy.

3rd

This phase begins in 3-4 days, when carbohydrates are nearly over. During this period, the energy comes from the burning first fat and then protein. In this regard, in the first week of the diet menu should contain a large amount of protein (3-4 g per 1 kg of body weight).

4th

Starts at the end of the week after the start of the protein regime, its goal is to consolidate the results obtained. The body was used to the lack of carbohydrates and provides energy due to the increased burning of fats. The process of ketosis completely runs only with the 4th stage.

What can I eat on the protein diet

Daily calories on the protein of the diet should be 1200 kcal for women and no more than 2100 kcal for men. In the diet it is necessary to introduce meat, fish, seafood, milk, dairy products, cheeses, nuts, cereals. To balance the carbs need to add in a small amount of vegetables, beans, citrus and other fruits, tea without sugar. Menu for the week can be made on the basis of such table approved products:

Product name

The amount of carbohydrates in grams

Eggplant

4,5

Peas

9,0

Cabbage

4,7

Cabbage

2,0

Broccoli

5,2

Onion

10,4

Cucumber

2,8

Bell pepper green

7,2

Arugula

2,1

Asparagus

3,1

Celery

9,2

Green beans

7,2

Fresh tomato

4,2

Dill

6,3

Lemon

3,0

Mandarin

7,5

Apple

9,8

Pistachios

7,0

Hazelnuts

9,9

Buckwheat

25,0

Milk (low-fat)

4,8

1% yogurt

4,0

Sour cream 10%

2,9

Yogurt (natural 2%)

6,2

Cheese

0,3

Curd 0%

1,3

Pork

0

Beef

0

Lamb

0

Chicken

0

Turkey

0

Omelette

1,9

Chicken eggs

0,7

Salmon

0

Pollock

0

Trout

0

Squid

4

Shrimp

0

Green tea

0

Seafood salad
  • Products in a diet table and a menu with recipes
  • Menu low-carb diet for a week with recipes and a products table
  • Keto diet menu for weight loss for a week

The list of prohibited products

In addition there is a list of permitted and prohibited foods that harm body and health in General. During the protein diet is necessary to refuse from the purchase juice, soda, alcohol, products labeled "low fat", "diet", fast food, canned food and frozen products to eliminate or reduce the amount of starchy vegetables (corn, potatoes, beets, carrots).

Making a menu for the week, refrain from such high-carbohydrate foods:

Name

The amount of carbohydrates in grams

Rice white

78,9

Pasta

69,7

Dumplings

18,7

Dumplings

29

Baton

50,9

Wheat bread

48,8

Sugar

99,7

Candy

67,5

Semolina

15,3

Beer

4,6

Circle

10,4

The mass of curd with raisins

29,9

Menu protein diet for a week

Any menu for protein diets are built on restricting the amount of high-carbohydrate foods, which is the main source of calories for our body. When the amount of carbohydrates is reduced, the metabolism adjusts and starts to use body fat for energy replenishment. The result of the initial weight is reduced and the figure becomes slimmer.

Thanks to the tables of prohibited and permitted products each losing weight can be diet, based on their taste preferences. If you eat according to the rules of the system, the body will get required amount of vitamins, minerals, to feel the feeling of satiety and don't order something tasty. Menu for diet for a week might be:

Days

Breakfast

Snack

Lunch

Afternoon tea

Dinner

1st

  • 1% yogurt (1 tbsp.);
  • cooked rice (brown, 200 g);
  • tea or coffee (unsweetened)
  • beet salad;
  • walnuts (2-3 PCs)
  • chicken breast (200 g);
  • 300 g vegetable salad (cabbage + cucumber + tomato + onion + pepper)
  • beef steak;
  • boiled broccoli
  • baked fish (200 g);
  • 100 g cottage cheese (low-fat);
  • sour Apple (1 piece)

2nd

  • natural yoghurt (1 tbsp.);
  • nuts (a handful)
  • Apple green (1 EA.)
  • soup vegetables in chicken broth;
  • beef (cooked, 200 grams)
  • yogurt (1 Cup);
  • a piece of cheese
  • egg white (3 PCs.);
  • salad vegetables and seafood (100 g)

3rd

  • oatmeal (150 g);
  • green Apple (1 PCs.);
  • coffee
  • orange or grapefruit (1 PC.)
  • soup with vegetables and green beans in the broth from the Turkey breast;
  • Turkey meat (200 g);
  • yogurt (1 tbsp.)
  • salad (cucumber + cabbage + vegetable oil)
  • pork (200 g);
  • cucumber (3 pieces);
  • tomato (1 piece)

4th

  • pudding (cottage cheese + protein + berries);
  • unsweetened tea
  • yogurt (1 tbsp.);
  • Apple green (1 EA.)
  • fish (200 g);
  • stewed peppers, tomatoes, beans and zucchini (100 g);
  • freshly squeezed juice of carrots
  • cheese (low-fat) – 100 g
  • beef (200 g);
  • vegetable salad (200 g)

5th

  • 1% yogurt (1 tbsp.);
  • nuts (a handful)
  • peach (2 PCs.)
  • mutton broth;
  • mutton (100 g);
  • salad (100 g)
  • vegetable salad;
  • egg whites (2 PCs.)
  • tuna salad, greens

6th

  • buckwheat (200 g);
  • prunes (2 PCs.);
  • unsweetened coffee
  • cheese (100 g)
  • soup without potatoes;
  • pork (100 g)
  • salad (cucumber + cabbage + oil)
  • salad vegetables and seafood (100 g);
  • a piece of cheese;
  • 1% yogurt (1 C.)

7th

  • whole grain (rye) bread (slice) with cheese and ham;
  • green tea
  • 1% yogurt (1 C.)
  • beef (200 g);
  • brown rice (100g)
  • cheese (low-fat) – 100 g;
  • vegetable salad
  • chicken (200 g)4
  • wheat porridge (100 g)
Chicken soup with meatballs

Types of diet and especially diet

There are several variants of the diet, which is based on protein meals for pregnant women, drying the body, circular, turbo, without fats and carbohydrates. They differ in the rules on drawing up the menu for the week, the number of allowed carbohydrates have different names, their strengths and weaknesses. Adhering to the diet, you can lose weight without compromising health and loss of muscle mass. The approximate menu for 1 day, but dishes can be changed in accordance with the tables of permitted, prohibited products.

For drying the body

This diet is often used by athletes to active fat burning, the formation of the body, muscle growth during training. In the first stage, you need to consume 2 grams of carbohydrates per 1 kg of weight losing weight, and after 2 weeks to reduce it in 2 times:

Approximate one-day menu for the week

Pros

Cons

  • Breakfast: cereal, scrambled eggs, 2 protein, tea without sugar;
  • lunch: vegetable soup, chicken breast;
  • snack: cheese, honey;
  • dinner: steam fish, vegetables
  • high a result of weight loss – you can lose up to 10 kg per week in sports
  • there is no balance of nutrients;
  • there are side effects (weakness, dizziness)

Circular protein diet

A cyclic version of the diet occurs in the following way: protein a week, then 1 day of high carbohydrate foods to speed up metabolism, and again return to the original power supply:

Approximate one-day menu for the week

Pros

Cons

  • Breakfast: 2 boiled eggs, a slice of cheese;
  • snack: cheese, sour cream;
  • lunch: fish soup without potatoes;
  • snack: yogurt, piece of cheese, a green Apple;
  • lunch: boiled meat
  • quick and lasting result;
  • a large amount of energy;
  • constant feeling of fullness
  • imbalance;
  • the need to abandon the sweet

During pregnancy

During pregnancy and breast-feeding women can't stick to protein power, unless it was prescribed by your doctor. Otherwise it can be dangerous for the health of mom and baby. In this case, can be used, a less stringent version of the diet, when the day is allowed to consume 60-80 grams of carbohydrates. The diet should be balanced, diverse, you need to eat often, but small portions.

Turbo diet no carbs

This variant is the protein diet is very hard, not everyone is able to withstand even a week on such a limited menu, in which 5 days carbohydrates are present in a minimum amount, and 6 are not accepted at all:

Approximate one-day menu for the week

Pros

Cons

  • Breakfast: oatmeal, yogurt, orange;
  • lunch: chicken stew, nuts (a handful);
  • dinner: steak a salad (celery, carrots, turnips)
  • quick and lasting result;
  • a large amount of energy;
  • constant feeling of fullness
  • it is difficult to sustain;
  • maybe the load on the liver, kidneys, cardiovascular system

Diet without fat and carbohydrates

This is the hard version of protein power can only be used by completely healthy people. Menu for 1 day, repeats daily, weekly, replace some products with other not:

Approximate one-day menu for the week

Pros

Cons

  • Breakfast: scrambled eggs on a couple of (protein + water);
  • lunch: soup with a slice of chicken breast and onions;
  • dinner: cottage cheese 0% with greens
  • fast results
  • it is difficult to sustain;
  • may harm the health
Baked mackerel

Recipes protein diet

Focusing on the table of permitted, prohibited products, you can create meals for dieting and do not hold a menu for the week, suggested by the dieticians. If it is difficult for you, use ready-made recipes no carbs (first, second courses, appetizers, desserts, etc.), to prepare which will not be difficult. The main thing – to observe the proportions of ingredients and sequence of actions.

Chicken soup with meatballs

  • Time: 1 hour 10 minutes.
  • Number of servings: 16-18 persons.
  • Calorie serving: 36 calories/100 g.

To prepare this chicken soup for the protein diet, you need chicken broth, which is brewed from fresh chicken breast. The meat should be rinsed, put in a saucepan, cover with water and cook after boiling about half an hour. For flavor you can add a Bay leaf and black pepper. Potatoes and carrots in the soup are added, as they refer to prohibited products.

Ingredients:

  • chicken breast – 500 g;
  • broth – 4 years;
  • egg – 2 PCs.;
  • brown rice – 100 g

Method of preparation:

  1. Figure wash, put in boiling broth. Boil a quarter of an hour.
  2. Breast grind in a blender (grinder), mix with egg, salt, stir.
  3. Roll meatballs from minced meat, add to soup, cook for about 7 minutes.

Baked mackerel

  • Time: 2 hours.
  • Number of servings: 3-4 persons.
  • Calorie serving: 146 kcal/100 g.

Fish cooked by this recipe turns out very hearty and nutritious. Sour cream makes the flesh more tender, and the lemon adds a unique flavor. Optionally in the marinade you can add chopped dill. Baked mackerel to cook without adding fat, but if you are afraid that the bird will stick to the baking sheet, brush the surface with olive oil.

Ingredients:

  • mackerel – 500 g;
  • sour cream 10% – 200 g;
  • lemon – ½ PC;
  • onion – 1 PC.;
  • salt.

Method of preparation:

  1. Cut the fish clean, remove the bones, cut into pieces.
  2. Onions cut into rings, mix with salt, lemon juice, sour cream.
  3. Mix the mackerel with marinade, refrigerate for an hour.
  4. Bake half an hour in an oven heated to 180°C.