Protein diet for weight loss: a detailed menu for every day

Not everyone knows what a protein diet is. You have decided to lose weight, set a goal, but are wondering which diet is right for you? You've heard a lot about coffee, fruit, carbohydrate and protein diets, but what are they and what do you "eat" with? We will analyze in detail all types of protein diets. After that, you will know whether it is worth starting a protein dietTo try weight loss or not.

proteins, fats and carbohydrates

The right use of proteins, fats and carbohydrates in the right proportion is the basis of a healthy diet. Nowadays, people are often not even aware of the extent to which their diet does not correspond to the norms and rules of a healthy lifestyle. You begin to understand, and it turns out that almost 60% of the diet consists of all sorts of "garbage". A person believes that cutlets and sausages are meat, and light mayonnaise is just a harmless sauce, and it's good if thatWeight simply stands still and does not quickly fly up, so let's figure out right away what is useful and what is not.

squirrel

This is the building material of our body, which ensures the formation of the muscular corset. Protein is found in both animal (e. g. seafood, meat, poultry, eggs, dairy products) and plant (mushrooms, nuts, soy products, legumes) foods. These foods will be on the protein diet menu for very quick weight loss.

fats

If proteins are building blocks, then fats are a source of vitality. Healthy, strong nails, beautiful hair, of course, the result of a high-fat diet. But there will be a small note: not all fats are that good. Let's conditionally divide them into useful and harmful.

The first include fish oil, olive and linseed oil, oil extracts from nuts, seeds. Too harmful - milk fat (dairy products) and animal meat. In the menu of the protein diet for weight loss prepared for the week, they will also be included, but in different quantities.

carbohydrates

Of course it is an energy source. Carbohydrates are complex and simple. The former include grains: buckwheat, rice, pearl barley, as well as pasta, but mainly from durum wheat. All sweets, pastries will "go" to the second: buns, pancakes, cakes, candies and more.

A protein diet includes proteins, fats and carbohydrates. Important to know: The majority will of course be the protein-containing food, whether of plant or animal origin, that is entirely up to you.

If you have a detailed menu of protein foods for weight loss every day, it will be easier to endure all the hardships of the diet. An approximate diet is given in the table below.

weekday	breakfast	snack	dinner	snack	dinner
Mon	Toast with chicken breast and salad, boiled egg without yolk + black coffee (without milk and sugar)	vegetable salad	Grilled chicken breast fillet with vegetable salad	Low-fat yogurt + apple	Chicken breast steak with braised vegetables
Tue	Scrambled eggs (white only) + spinach	Grapefruit	Vegetable salad with shrimp, black coffee + carrot sticks	Low-fat drinking yoghurt	Salmon fillet with stewed vegetables
Marry	Fat-free cottage cheese + a spoonful of honey, black coffee + boiled egg without yolk (2 pieces)	orange	Turkey fillet (grilled) + vegetable salad	Low-fat yogurt + apple	Braised Chicken Breast + Braised Vegetables
Do.	Spinach and egg white omelet + black coffee + whole grain toast with chicken breast and salad	Apple	Lentil soup (serving should be 200 grams) + wholemeal toast	lean cheese	Braised chicken breast in tomato sauce + fresh vegetables
Mrs.	Fat-free cottage cheese + apple (can be grated) + black coffee and a couple of boiled eggs without yolks	Black coffee + carrot sticks	Wholemeal pasta (150 grams) + tofu cheese + vegetables	low-fat yoghurt	Grilled chicken breast + vegetables
sat	Oatmeal on the water (60 g) + boiled egg without yolk + black coffee	Grapefruit	Salad with cooked seafood + whole grain toast	Low-fat drinking yoghurt	Steamed zander fillet + braised vegetables
Sun.	Omelette with spinach (possible with egg yolk) + black coffee	pear	Chicken noodles in breast broth (serving 250 g) + fresh vegetable salad	Black coffee + carrot sticks	Grilled chicken breast + steamed vegetables

A protein diet for weight loss with such a menu for a week is an excellent boost to speed up metabolism and will not let you starve.

How to calculate the required amount of feed

Calculation based on the example of a person weighing 60 kg. The required amount of protein is 2 grams per kg of body weight. So if you multiply 60kg by 2 grams, you get 120 grams of protein needed per day. Depending on the type of protein, the required amount of feed is also calculated.

Below is a table of protein products used in the menu in order to conveniently calculate their required amount.

type of protein food	Number of grams of protein per 100g of product weight
Chicken breast	23. 6
turkey breast	30. 1
chicken protein	eleven
shrimp	18. 3
salmon fillets	twenty
lean cheese	ten
mussels	8/23
tofu cheese	ten
zander fillet	18. 6
squids	fifteen

We don't count vegetables, we eat them in unlimited quantities. In order for the protein diet to be extremely effective, you need to drink 1, 5 or even 2 liters of pure water per day. For soups and carbohydrate dishes, the menu indicates the amount that needs to be eaten at once.

The next option for a protein diet may be the so-called protein-carbohydrate alternation, or BOOK.

How to alternate proteins and carbohydrates

Protein-carb switching is a fairly effective protein diet for weight loss. Its importance lies in the consistent use of protein and carbohydrate products in the diet. On protein days, the body begins to experience a fairly severe energy deficit and will produce it by burning body fat, but to prevent the inclusion of an "emergency mode" with a protein diet, carbohydrates are added to replenish all energy reserves.

This change does not create a feeling of weakness, does not cause dizziness or aggressiveness. The diet is simple, the weight is gradually reduced.

The meal plan for this week differs from the usual protein diet in that on a given day you can eat either proteins or carbohydrates. The only thing that we constantly add to food is fat, but in a very small amount, necessary only to maintain metabolic processes in the body. Such a protein diet for weight loss with a daily menu below can be very interesting and tasty.

Example menu for BOOK

Eating a protein diet for weight loss, alternating carbohydrates and proteins, looks like this:

Mon. (protein day):

• Breakfast: fat-free cottage cheese (200 g) with cinnamon (optional) + black coffee;
• Snack: Egg white omelet with spinach and cooked seafood;
• Lunch: Tuna fillet with braised vegetables + fresh cucumber and celery salad;
• Snack: carrot sticks and celery sticks + black coffee;
• Dinner: warm seafood salad.

Tue(protein day):

• Breakfast: Scrambled Eggs with Spinach + Black Coffee;
• Snack: boiled egg without yolk + fermented baked milk (120 ml);
• Lunch: grilled chicken breast fillet + braised vegetables + fresh cucumber and tomato salad;
• Snack: natural yoghurt (120 ml) + apple or pear;
• Dinner: grilled chicken breast fillet + braised vegetables + fresh cucumber and tomato salad.

Marry (carbohydrate day):

• Breakfast: oatmeal (60 g) with a spoonful of honey + black coffee;
• Snack: wholemeal bread with no added sugar (no more than 50 g);
• Lunch: buckwheat noodles (150 g) + steamed vegetables;
• Snack: stewed zucchini (200 g);
• dinner: brown or brown rice (100 g) with stewed vegetables + fresh cucumber and tomato salad.

Thursday (protein day):

• Breakfast: low-fat cottage cheese (200 g) with cinnamon (optional) + black coffee + boiled egg without yolk;
• Snack: fermented baked milk (120 ml);
• Lunch: warm salad with tuna;
• Snack: carrot sticks and celery sticks + black coffee;
• Dinner: steamed tuna fillet with vegetables.

Fri. (protein day):

• Breakfast: Whipped egg white omelet with spinach + black coffee;
• Snack: low-fat natural yoghurt (120 ml) + apple;
• Lunch: grilled chicken breast fillet + fresh vegetable salad;
• Snack: carrot and celery sticks + black coffee + boiled egg without yolk;
• dinner: grilled chicken breast + braised vegetables + fresh vegetable salad.

Sat (carbohydrate day):

• Breakfast: oatmeal (60 g) with a handful of berries + black coffee;
• Snack: Apple, pear and orange fruit salad;
• Lunch: Udon noodles (150 g) with vegetables;
• Snack: wholemeal bread (no more than 50 g) + black coffee;
• Dinner: brown or brown rice (100 g) with vegetables.

Sun. (protein day):

• Breakfast: low-fat cottage cheese (200 g) + boiled egg without yolk + black coffee;
• Snack: fermented baked milk (120 ml);
• Lunch: Chicken breast fillet with braised vegetables + fresh cucumber and tomato salad;
• Snack: carrot sticks + black coffee;
• Dinner: steamed turkey breast fillet with vegetables.

For the convenience of calculating products, you can use the same table as in the menu above:

type of protein food	Number of grams of protein per 100g of product weight
Chicken breast	23. 6
turkey breast	30. 1
chicken protein	eleven
shrimp	18. 3
salmon fillets	twenty
lean cheese	ten
mussels	8/23
tofu cheese	ten
zander fillet	18. 6
squids	fifteen
tuna fillet	22. 3

The calculation is only for proteins, we do not count vegetables, for the rest of the product category the amount in grams is given directly on the menu. The drinking water rule remains the same - 1. 5 liters of water per day, preferably 2 liters.

It is undesirable to change the provided protein diet menu, but it is necessary to adhere to the indicated order in days and meals.

Prerequisite: take 1 tablespoon of linseed oil on an empty stomach before having breakfast.

It is recommended not to follow this protein diet for more than 21 days, then you can keep the alternation of carbohydrate and protein days, but in a very "sparing" mode: this means that after you have distributed the body's metabolic capabilities, It isallowed to eat carbohydrates on the day of protein, and protein - carbohydrates in small quantities.

Among the readers, there are probably those who want to get an instant result from the diet. That's only possible with Cutting: a high-protein diet for weight loss. This diet option will bear fruit very quickly, but there is one "but": such a diet is dangerous because of its lightning-fast changes in the natural course of metabolism and entails consequences associated with the possibility of rapid weight gain after leaving the diet. with large losses of macro and micronutrients, intestinal diseases etc.

The drying menu includes products that are good for losing weight, but not enough to maintain the proper functioning of the body as a whole. Most often, athletes preparing for competitions turn to this type of protein diet for weight loss. It's quite harsh and categorical, the diet is extremely scarce and monotonous, so the risk of a breakdown increases sharply, and you need to be prepared for this.

drying products

Protein diet menu for losing weight for the whole week:

• Breakfast: boiled chicken fillet + boiled buckwheat (80 grams) + black coffee or cod fillet + boiled buckwheat + black coffee.
• Snack: a few cucumbers.
• Lunch: grilled chicken fillet with vegetables or grilled cod fillet with vegetables.
• Snack: Vegetable salad (fresh cucumber, celery, lettuce), tomatoes are not allowed.
• Dinner: grilled chicken fillet with vegetables or grilled cod fillet with vegetables.

With this type of protein diet, both grilled and stewed foods are allowed. You can't fry!

In the protein menu, it is acceptable to replace the main product with turkey fillet, as well as for low-fat varieties of fish, if you do not eat meat. Once again we draw your attention to the fact that this diet is quite extreme and is suitable for a maximum of 10-14 days (the weight loss menu must be used from above). If you practice this protein diet for weight loss, you must weigh all the risks wisely.

Diet of the French doctor Pierre Dukan

This protein diet is divided into phases, of which there are four in total:

1. Attack.
2. Cruise.
3. consolidation.
4. Stabilization.

Next will be an example of a protein diet for weight loss with a menu for a week, and now in more detail about the stages:

1. attack

   The very first and most difficult phase of the diet. The main place in the diet is occupied by protein products, with the exception of 1. 5 tablespoons of oat bran per day, as well as onions, garlic and spices. The number of days in the "attack" is determined by the amount of excess weight:

   overweight	Number of days
   Up to 5kg	1-2
   5 to 10	3-5
   more than 10	5-7

2. cruise (alternating)

   This differs from the first stage in that vegetables (any non-starchy) are added to the diet and protein days are alternated with protein vegetable days according to the scheme: 1 after 1 day, 3 after 3 or 5 after 5, when overweight more than 10kg, however, the change schedule is only 5 in 5 days. At this stage, you need to consume 2 tablespoons of oat bran per day.

   The duration of the phase is determined by the number of kilograms lost in 1 phase. For example, if 1 kg is "left", the duration is 10 days, if 2 kg is 20 days, etc.

3. Consolidation (Consolidation)

   The third phase of the diet is necessary to consolidate the weight that has been achieved. One day per week stays pure protein. Now you can add small amounts of potatoes, pasta and rice to the diet (but no more than 2 days a week) and eat one fruit every day (except for cherries, grapes and bananas). You can also eat any product (including sweets) 2 times a week, but only instead of one of the meals.

   The duration of the phase is calculated similarly to the previous one: if 1 kg is "left", then we stick to this phase for 10 days, if - 2 kg, then 20 days, etc.

4. stabilization

   At the fourth stage, the desired weight is already established and it is necessary to return to a normal diet. Over the entire period of this protein diet, the previous eating behavior changes completely, there is an understanding of which foods can and should be included in the diet and which ones should simply be avoided.

   Protein foods and vegetables should be plentiful, but flour and sweets should be kept under special control. The main criteria that will help when breaking off the diet are: observing one protein day per week, eating three tablespoons of oat bran daily, walking and drinking adequate fluids, about 1. 5 liters of water.

The most remarkable thing about this diet is the fact that if you follow the 4 basic rules above, the pounds you lose won't come back. Another positive aspect of this protein diet for weight loss is that the menu for the week is designed independently, since there are no restrictions on the size of portions. Adherence to such a diet plan is quite easy and convenient, first of all, psychologically, and mathematical data will not be useful either.

Dukan's protein diet with a menu for a week: the first stage

3 days to choose from (with fish, seafood, poultry), since the length of the protein days depends on the amount of excess weight, everyone chooses the right menu for themselves and for the number of days they need:

1. Fishes:
   • 1. 5 tablespoons of oat bran + boiled egg without yolk + black coffee;
   • fat-free yogurt;
   • steamed mackerel;
   • boiled eggs without yolks;
   • steamed mackerel.
2. Seafood:
   • 1. 5 tablespoons oat bran + fat-free cottage cheese + black coffee;
   • boiled eggs without yolks;
   • cooked seafood;
   • fat-free yogurt without additives;
   • cooked seafood.
3. Meat:
   • 1. 5 tablespoons of oat bran + boiled eggs without yolks + black coffee;
   • fat-free soft yoghurt;
   • boiled chicken thigh;
   • scrambled egg whites;
   • beef steak.

second phase

Since the second stage will consist of alternating protein and protein-veg days, which are good for losing weight, this stage of the protein diet uses a two-day-per-week recurring menu.

Day	breakfast	snack	dinner	snack	dinner
protein	2 tablespoons oat bran + whipped egg white omelette + black coffee with skim milk	Natural fat-free yogurt with no additives	Grilled chicken breast fillet	Boiled egg without yolk	Grilled chicken breast fillet
protein vegetables	2 tablespoons oat bran + spinach whipped egg white omelet + cinnamon black coffee	Cucumber Celery Salad with Tofu	Grilled cod fillet + steamed vegetables (zucchini, beans, broccoli)	Carrot sticks + black coffee with skim milk	Grilled cod fillet + steamed vegetables (zucchini, beans, broccoli)

Third section

The alternation of protein and vegetable days stops at this stage and the meal plan becomes weekly again. Depending on the duration of the stage, the weeks are repeated cyclically: complete or incomplete, that is, if your stage is 10 days, the menu for the week is used, plus 3 days, if 20 days - 2 full weeks and one 6 days.

weekday	breakfast	snack	dinner	snack	dinner
Mon	2. 5 tbsp oat bran + boiled eggs (possibly with yolk) + black coffee with skim milk	Low-fat soft yogurt + apple	Brown rice + chicken thighs + fresh vegetables (cucumber, celery)	Carrot Sticks + Egg White Omelet + Black Coffee with Skimmed Milk	Chicken thighs + steamed vegetables (broccoli, Brussels sprouts, carrots, zucchini, eggplant)
Tue	2. 5 tablespoons oat bran + egg white spinach omelet + black coffee with skim milk	Pear with fat-free cottage cheese	Beef steak + steamed vegetables (broccoli, cauliflower, Brussels sprouts, carrots, beans)	Boiled eggs with cucumber	Beef steak + steamed vegetables (broccoli, cauliflower, Brussels sprouts, carrots, beans)
Marry	2. 5 tablespoons oat bran + whipped egg white omelette + black coffee with skim milk	Fat-free natural yoghurt without additives	veal chop	Boiled eggs without yolks	veal chop
Do.	2. 5 tablespoons oat bran + spinach whipped egg white omelet + black coffee with skim milk	Something tasty (optional)	Smoked Halibut + Steamed Vegetables (Potatoes, Broccoli, Cabbage)	Persimmon with coffee	Smoked Halibut + Steamed Vegetables (Potatoes, Broccoli, Cabbage)
Mrs.	2. 5 tablespoons of oat bran + boiled eggs + black coffee with skim milk	Low-fat soft cheese without additives	Roast beef with steamed vegetables and noodles	Apple	Roast beef with steamed vegetables
sat	2. 5 tablespoons oat bran + egg white spinach omelet + black coffee with skim milk + a few slices of processed low-fat cheese	Something tasty (optional)	Red mullet + braised vegetables (broccoli, carrots, cabbage, zucchini, eggplant)	Carrot sticks + black coffee with skim milk	Red mullet + braised vegetables (broccoli, carrots, cabbage, zucchini, eggplant)
Sun.	2. 5 Tablespoons Oat Bran + Egg White Omelet with Steamed Vegetables (broccoli, cabbage, carrots)	Apple + Grainy Cottage Cheese	Turkey ham + brown rice + steamed vegetables (broccoli, cabbage, carrots, peppers, zucchini, eggplant)	boiled eggs	Turkey ham + steamed vegetables (broccoli, cabbage, carrots, peppers, zucchini, eggplant)

fourth stage

The last stage is to finish the diet, observing certain rules. menu below.

weekday	breakfast	snack	dinner	snack	dinner
Mon	3 tablespoons oat bran + egg white omelet with low-fat melted cheese chunks + black coffee with skim milk	Apple + soft fat-free cottage cheese	Warm salad with squid, mussels and prawns + brown rice	Boiled eggs + carrot sticks + black coffee with skim milk	Warm salad with squid, mussels and shrimp
Tue	3 tablespoons oat bran + grainy cinnamon cottage cheese + black coffee with skim milk	Something tasty (optional)	Turkey ham + steamed vegetables (potatoes, broccoli, cabbage, zucchini, eggplant)	Carrot sticks + celery sticks + black coffee with skim milk	Turkey ham + steamed vegetables (broccoli, cabbage, zucchini, eggplant)
Marry	3 tablespoons oat bran + whipped egg white omelette + black coffee with skim milk	Soft low-fat yogurt	beef steak	Boiled eggs without yolks + black coffee with skimmed milk	beef steak
Do.	3 tablespoons oat bran + whipped egg white omelet with spinach + black coffee with skim milk	Something tasty (optional)	Smoked salmon + steamed vegetables (potatoes, broccoli, cabbage, carrots)	Carrot sticks with coffee	Smoked salmon + steamed vegetables (broccoli, cabbage, carrots)
Mrs.	3 tablespoons oat bran + low-fat natural cinnamon yogurt + black coffee with skim milk	boiled eggs	Chicken wings + noodles + fresh vegetable salad (cucumber, celery)	Carrot sticks + celery sticks + black coffee with skim milk	Chicken wings + fresh vegetable salad (cucumber, celery)
sat	3 tablespoons oat bran + whipped egg white omelet with melted low-fat cheese slice + black coffee with skim milk	Something tasty (optional)	Grilled chicken breast + grilled vegetables (cucumber, pepper, potato)	Pear + fat-free cottage cheese	Grilled chicken breast + grilled vegetables (cucumber, peppers)
Sun.	3 tablespoons oat bran + egg white spinach omelet + black coffee with skim milk	Apple	Steamed Sea Bass + Brown Rice + Steamed Vegetables	carrot sticks	Steamed sea bass + steamed vegetables

After a week of considering various options for protein diets, an approximate diet and allowed foods, it becomes clear that the main focus of the menu is the amount of protein consumed in relation to fats and carbohydrates. With such a diet, when protein-rich foods predominate, extra pounds go away quite well, but here one should not forget that nutrition accounts for 80% of success. Where's the other 20%?

"Helper" in losing weight

Among them:

1. Of course thatSport in all its manifestations: physical education, swimming, running, walking in the park.
2. Compliance with wakefulness and sleep. Sleeping 3-5 hours a day has become the norm for most people, everyone has long forgotten why sleep is so important and what happens to the body when it is lacking: metabolic slowdown, irritability, tendency to overeat and so on.
3. Compliance with the drinking regime. Water is the key to a healthy body, all processes occurring in the body are directly related to it, water is an integral part of the process of losing weight.
4. vitamins and minerals. An integral part of the weight loss process, since its use fills in the missing elements for the normal course of all processes in the body.

Let's take a closer look at the sport. For an optimal result, there is little "good behavior" in relation to nutrition. Yes, of course, the result will be very decent, but even if the weight is desired, sagging and sagging skin is unlikely to please anyone.

Sport is more than just burned calories, it puts you in a good mood, beautiful skin is tightened, it is a muscular relief that attracts the attention of others. Any physical activity disciplines well enough and has a positive effect on the entire organism.

As you can see, the protein menu for the week can be both varied and very scarce. This primarily depends on the type of diet chosen and the goals originally set.

So, now you know that there are enough options for a protein menu, and many experts are studying this topic and suggesting the most appropriate methods for losing weight. It is enough to take into account all those provided, then choose the right one and, after proper weighing, make the dream come true and get rid of those annoying extra pounds. If something is not clear during the process, you can always return to this material to find the answer to the question.