Protein diet "minus 5-7 kg per week": pros and cons
The essence of the protein diet is reflected in its name: deciding to lose weight using this technique, a woman should tune in to the fact that she will have to take mainly protein foods - meat products, fish, milk, kefir, etc. Protein dishes take a long time to digest and allow do not feel hunger for a long time. In this case, the body begins to experience a lack of energy and draws it from its own reserves. As a result, excess weight goes away.
Content:
- The principles of the diet "minus 5-7 kg per week"
- Permitted and prohibited foods
- We calculate your metabolism
- 3 options for the protein diet menu
- Interesting recipes
- Pros and cons of the diet "minus 5-7 kg per week"
- Contraindications
The principles of the diet "minus 5-7 kg per week"
To get rid of extra pounds with a protein diet, you must adhere to the following rules:
- The menu should contain mainly protein products. Their mass fraction will be at least 60%.
- Should include in the diet not only vegetable proteins, but also proteins of animal origin. They should be present in dishes in equal proportions.
- Proteins must be "clean". This means that any semi-finished products, sausages, sausages and other processed meat dishes are prohibited.
- During the diet, you should eat fresh vegetables, which will help to remove toxic breakdown products from protein foods from the body.
- You need to sit at the table at least 4 times a day. It's even better if you can make time for a couple of extra snacks.
- 3 hours before bedtime, you need to refuse any food.
- Those foods that are on the prohibited list must be completely excluded from the menu. Failure to comply with this rule is unacceptable.
- Drink at least 2 liters of water per day.
- Cooking methods such as boiling and stewing are a priority. You can also steam cook, but it is better to refuse fried foods. As a last resort, you can bake food.
- If the diet is supplemented by physical activity, then the process of losing weight will go much faster. It is allowed to visit the gym, do fitness, jogging, aerobics, walking. Strength after exercise will recover quickly, which is possible due to the consumption of large amounts of protein. If you ignore physical activity, then the protein will accumulate in the body, which can provoke disturbances in the functioning of the kidneys, their soreness and swelling.
- If there is no allergy, then you can include kiwi and grapefruit in the menu. These foods have antioxidant properties. Their regular use will also saturate the body with vitamins and microelements.
- Taking complexes containing vitamins and minerals is a prerequisite that must be observed during a protein diet. Indeed, the body will not be able to get them from products in sufficient volume.
Permitted and prohibited foods
Products that can be included in the menu:
- Fermented milk drinks and cottage cheese. It is important that the percentage of fat in them is minimal.
- Turkey meat and chicken meat. It is necessary to remove the skin from it.
- Low fat fish.
- Champignons.
- Shrimps, mussels, scallops, squids.
- Hard cheeses, tofu. The daily norm is 30 g.
- Egg.
- Tomatoes, cucumbers, beans in pods, bell peppers, cauliflower, broccoli, onions, peppers. In addition to the fact that these vegetables can be consumed in their pure form, it is allowed to make juice from them.
- Cashews and almonds, but no more than 4-6 nuts per day.
- Apples, but not sweet, grapefruit, kiwi.
- Berry-based fruit drink, water, coffee, tea.
There are also products that need to be excluded from the menu, among them:
- Sugar and all the sweets in which it is present.
- Bread and other flour products.
- Butter.
- Alcoholic drinks.
- Vegetables that are high in starch, such as corn and potatoes.
- Fat meat.
- Fatty dairy products.
- All confectionery.
- Fruits containing a lot of sugar: bananas, pineapples, grapes, apricots, peaches, plums, pears.
- Preserved products.
-
Semi-finished products.
We calculate your metabolism
When a person completely refuses food containing carbohydrates and switches to a protein menu, this can provoke ketosis (poisoning of the body with ketone bodies resulting from the breakdown of proteins). Therefore, complex carbohydrates must be present in the diet. The daily calorie content is calculated based on the body weight of the losing weight.
The metabolic rate is calculated individually. This will allow you to select the optimal amounts of food that a person should consume throughout the day. To the resulting figure, you will need to add no more than 300 kcal if a person leads a sedentary lifestyle. When he is experiencing physical activity of one intensity or another, then 400-800 kcal will need to be added to the resulting figure.
To calculate your metabolism, you must adhere to the following algorithm:
- Divide your body weight in kilograms by 0.454.
- The resulting figure is multiplied by 0.409.
- The result is multiplied by 24 again. This is the last step. The final figure represents the individual volume rate of the substances.
There is a simpler formula for calculating metabolism, which looks like this:
- Women need to multiply their weight in kilograms by 0.9 and 24.
- Men need to multiply their weight by 1.0 and 24.
It should be noted that the result obtained will be an average indicator.
The third formula, by which you can determine your metabolism, is as follows:
- For women: 655 + (9.6 * body weight) + (1.8 * height in centimeters) - (4.7 * age).
- For men: 66 + (13.7 * weight) + (5 * height in centimeters) - (6.8 * age).
It is called the Harris-Benedict formula.
3 options for the protein diet menu
Protein diet menu for 7 days
The presented protein menu is designed for a week. It is advisory in nature and can be modified if desired. The main thing is not to exceed the permissible number of kilocalories per day and not to eat foods from the prohibited list.
The diet should be entered smoothly. To do this, a few days before it starts, you need to gradually cut back on your own diet during the main meals. This will avoid putting severe stress on the body.
| First meal | Main meal | Snack | Dinner | |
| Start the morning with a glass of room temperature water to which lemon juice is added. After a quarter of an hour, you can eat a portion of low-fat cottage cheese. | Lean beef with a total weight of 200 g, salad of herbs and sesame seeds. | Tomato, feta cheese without salt. | Chicken breast cooked in a double boiler, cauliflower. | |
| Slice of low-fat cheese, unsweetened apple, water. | Turkey meat in a volume of 200 g, vegetable salad. | Cottage cheese with 0% fat. | Grilled chicken breast, vegetable juice. An hour before bedtime, you can drink a glass of kefir. | |
| Green peas and a piece of tuna. | Vegetable salad, steamed hake. | Mozzarella. | Shrimp, cabbage leaves and greens in the form of a salad. | |
| Boiled eggs - 2 pcs., Bread. | Zucchini caviar, veal in the amount of 200 g. | Grapefruit. | Beans with chicken fillet. | |
| five | Yogurt with 0% fat, kiwi. | Ear, steamed vegetables, bread. | A glass of kefir. | Salad with tomatoes and cucumbers, beef fillet stew. |
| Steamed omelet, prunes. | Vegetable soup, boiled turkey breast. | Apple. | Cabbage salad, chicken fillet. | |
| Water with lemon juice, low-fat cottage cheese. | Boiled veal, green leaf salad. | Cheese. | Vegetable salad with feta cheese, a glass of kefir at night. |
It is imperative to drink at least 2 liters of still water a day. In order not to reduce this dose, you can set an alarm clock that will remind you every hour that it's time to drink a glass of water.
Japanese diet menu for 7 days
| First meal | Main meal | Dinner | |
| Mon | A cup of coffee | 2 boiled eggs | Boiled beef, salad with lemon juice dressing |
| W | Cup of coffee and croutons | 2 chicken eggs | Salad, turkey ham, kefir |
| Wed | A cup of coffee | Any vegetables | 2 boiled eggs, ham salad |
| Th | A cup of coffee | Juice squeezed from carrots, boiled eggs | Beef salad with lemon juice dressing |
| Fri | Carrot salad with lemon juice dressing | Hake in foil in the oven | Absent |
| Sat | Coffee | Chicken meat and salad | Grated carrots, chicken meat |
| Sun | Coffee | Boiled veal, any fruit | See dinner for Thursday |
Read more: Japanese diet for 7 and 14 days, menu, reviews
Menu of the Kremlin diet for 7 days
| First meal | Second meal | Last meal | |
| Scrambled eggs with bacon and dill - 2 cu e.; 110 g of any low-fat cheese - 1 cu e.; Unsweetened coffee - $ 0 e. | Bowl of celery-based soup - 8 cu e.; Salad with porcini mushrooms and honey agarics, portion of 170 g - 6 cu e.; A piece of meat and tea without sugar - $ 0 e. | A handful of walnuts - 6 cu e.; Fresh small tomato - 6 cu e.; Chicken meat - 0 cu e. | |
| Boiled eggs (3 pcs) with mushrooms - 1 cu e.; 160 g of cottage cheese - 4 cu e.; Tea without sugar - $ 0 e. | Vegetable salad, 120 g - 4 cu e.; 270 g cabbage soup with meat - 6 cu e.; Pork shashlik, 150 g - 2 cu e.; Unsweetened coffee - $ 0 e. | Broccoli, 150 g - 7 cu e.; Fried gurin breast in a pan, 250 g - 3 cu e.; Unsweetened tea - $ 0 e. | |
| Three boiled sausages - $ 0 e.; Fried zucchini, 150 g - 7 cu e.; Tea without sugar - $ 0 e. | Soup with vegetables and melted cheese - 6 cu e.; Beef chop - $ 0 e.; Red cabbage in the form of a salad - 5 cu e.; Unsweetened coffee - $ 0 e. | Steam hake, 300 g - 0 cu e.; Small tomato - 6 cu e.; Olives, 15 pcs - 3 cu e.; Kefir - 6 cu e. | |
| Four boiled sausages - 3 cu e.; 130 g of boiled cauliflower - 5 cu e.; Tea without sugar - $ 0 e. | Chicken soup, 250 g - 7 cu e.; Lamb lula kebab, 200 g - 0 cu e.; Vegetable salad, 150 g - 6 cu e.; Unsweetened tea - $ 0 e. | Roasted halibut, 300 g - 0 cu e.; 200 g of cheese - 2 cu e.; Lettuce, 150 g - 4 cu e.; Unsweetened tea - $ 0 e. | |
| five | Omelet and cheese - 3 cu e.; Sugar-free coffee - $ 0 e. | Grated carrot salad, 100 g - 7 cu e.; Celery soup, 250 g - 8 cu e.; Escalope - $ 0 e. | Steam notothenia, 250 g - 0 cu e.; Cabbage salad, 180 g - 4 cu e.; 150 g of cheese - 2 cu e.; Red wine, 250 g - 2 cu e. |
| Fried sausages with eggs - 2 cu e.; 100 g of processed cheese - 1 cu e.; Unsweetened tea - $ 0 e. | Fish soup, 250 g - 5 cu e.; Oven chicken, 270 g - 5 cu e.; Vegetable salad, 100 g - 6 cu e. | Boiled meat, 250 g - 0 cu e.; Small tomato - 6 cu e.; A glass of kefir - 10 cu e. | |
| Four boiled sausages - 3 cu e.; Eggplant ragout - 8 cu e. | Tomato and cucumber salad, 100 g - 3 cu e.; 200 g of a hodgepodge of different meat - 5 cu e.; Chicken shashlik, 250 g - 0 cu e.; Tea without sugar - $ 0 e. | Baked pollock, 250 g - 0 cu e.; Lettuce, 200 g - 4 cu e.; A piece of hard cheese, 100 g - 1 unit. Kefir - 10 units. e. |
Read more: Kremlin Diet: A Detailed Review
Interesting recipes
Egg cream soup
Products that will be required for its preparation:
- Chicken breast - 400 g.
- Spinach - 400 g.
- Boiled eggs - 2 pcs.
- Milk - 150 ml
- Spices, salt, parsley.
The chicken must be boiled until tender, adding black peppercorns, Provencal herbs and bay leaf to the broth during cooking. The meat is cooled and cut into cubes. The broth is not poured, spinach is added to it and boiled until the vegetable becomes soft. Chopped boiled eggs and broth with spinach are ground in a blender, after which milk is added to the pan and mixed thoroughly. The soup is ready, it is served with 1/2 egg in a cup.
Fish soup
To prepare it, you will need the following products:
- White fish without bones - 400 g.
- Red onion - 1 pc.
- Cauliflower - 0.4 kg.
- Lemon juice, pepper, salt.
- You can add yogurt to the soup.
Cauliflower, fish and onions are chopped, put in a saucepan, poured with water and put on fire, brought to readiness. Before serving, lemon juice, yogurt are poured into the soup, salt and pepper.
Protein salad
To prepare the dish, you will need the following food set:
- Chicken egg - 3 pcs.
- Chicken breast - 1 pc.
- Fresh cucumber - 1 pc.
- Peking cabbage - 0.4 kg.
- Salt, mustard, yogurt.
Boiled chicken breast and eggs are cut into cubes, cabbage is crumpled and torn by hand, cucumber is cut into slices. For dressing, you will need to mix yogurt (100 ml), a tablespoon of mustard, salt to taste. Combine all components, add lemon juice.
Cottage cheese omelet
Products for its preparation:
- Cottage cheese in beans - 100 g.
- Protein - 3 pcs.
- Green onions - 3 stalks.
- Dill and salt.
Separate the whites from the yolks and beat them until they are foamy. Cottage cheese is mixed with dill and salt is added to it. Carefully combine cottage cheese with protein, pour the resulting mass into a baking dish, sprinkle with green onions on top. The dish is removed to the oven and brought to readiness.
Cheesecake from cottage cheese
To prepare it, you will need the following grocery set:
- Cottage cheese with 0% fat - 200 g.
- Lemon juice - 50 g.
- Corn starch - 2 tablespoons.
- Apple.
- The yolk of two eggs.
- Proteins of 5 eggs.
Peel off the apple, remove the bones from it, grind it in a blender. Then starch, lemon juice, cottage cheese and yolks are added to the apple, the resulting mass is mixed with a blender. Beat the whites separately, combine with curd cream. The mixture is laid out in a mold, which must be moistened with water. They are baked in the oven for half an hour at 180 ° C.
Spinach pate
To prepare it, you will need the following products:
- Puree spinach - 100 g.
- One egg.
- Sour cream - 20 g.
Boil the egg and chop finely, mix with sour cream and spinach. The resulting mass is laid out in a salad bowl and served.
Pros and cons of the diet "minus 5-7 kg per week"
Pros of a protein diet:
- For a long period of time, a person will not feel hunger, since protein food is excellent saturating.
- Excess weight goes away very quickly, in 2 weeks you can lose about 10 kg.
- The menu is quite varied.
- The result is stable, the extra pounds will not return after a few days.
Cons of a protein diet:
- While losing weight, you will have to give up the use of the usual fatty and fried foods, sweets and pastries.
- The body will not be able to get a sufficient amount of vitamins and minerals from the offered food set.
Scientists have proven that if you refuse to exercise during a protein diet, it will negatively affect the state of the body. If you adhere to this method of losing weight for a long time, then it threatens the formation of kidney stones, edema and other health problems.
Contraindications
Before embarking on a protein diet, you need to consult a specialist, as it has a number of contraindications, including:
- Cancer diseases of any location.
- Diseases of the digestive system of a chronic course (even in the stage of remission).
- Carrying a fetus.
- The person is over 50 years old.
- Diseases of the liver and urinary system.
- Pathology of the heart and blood vessels.
- Diseases of the joints.
The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist
Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).
