The Simplest Protein Diet - Menus, Pros And Cons

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-17 02:10

The simplest protein diet

A simple protein diet is a great way to solve many problems: lose weight, get fit, gain muscle mass during training, and finally start eating right. Moreover, a person will not have to make any special efforts, the main thing is to master several basic principles of this method of losing weight.

Content:

• The principles of the simplest protein diet
• Permitted and prohibited foods
• Simple Protein Diet Menu Options
• Pros and cons of the simplest protein diet
• Contraindications

The principles of the simplest protein diet

When a person begins to sharply limit carbohydrates and fats in his menu, focusing on protein foods, the body experiences stress. It is this condition that provokes weight loss. After all, we are not able to draw all the necessary energy from protein products, therefore we take it from fat reserves, starting to quickly break down them.

Protein diets include the Ducan diet, the astronauts' diet, the Kremlin diet. It should be understood that a simple protein diet does not copy them, but is an independent method of losing weight.

A simple protein diet aims to burn fat. At the same time, the muscle mass remains intact. At the very beginning of the diet, weight will go away due to the fact that excess fluid is removed from the body.

In just 7 days, a person will be able to lose up to 7 kg of excess weight.

Permitted and prohibited foods

Foods that can be eaten:

• All types of meat, including kidney, liver, tongue and other offal.
• All kinds of birds and their giblets.
• Fish: tuna, cod, pink salmon, salmon, flounder.
• Eggs.
• Tofu and low fat hard cheeses.
• Seafood.
• Yogurt and cottage cheese.

Products to be excluded from the menu:

• Bakery products and all pastries.
• Pasta.
• Porridge.
• Fruit.
• Potatoes.
• Fatty fish.
• Side dishes.
• Butter.
• Semi-finished products.
• Alcoholic drinks.

Simple Protein Diet Menu Options

The calorie content of the daily diet should be calculated in such a way that this figure does not exceed 1000 kcal. Products can be combined according to your taste preferences. There are two options for a simple protein diet.

Hard diet option

The hard version of the protein diet is suitable for people with willpower, because the diet is based solely on protein foods. An example menu might look like this:

1. Option number 1:

   • Meal 1: low fat cheese (slice) and tea.
   • Main meal: soup with meatballs (minced meat should be chicken), tea.
   • Last meal: low-fat fermented milk drink, salmon fillet in the oven (200 g).

2. Option number 2:

   • First meal: low-fat cottage cheese, tea.
   • Second meal: beef steak with cheese, tea.
   • Last meal: shrimp (200 g) and kefir.

3. Option number 3:

   • First meal: 2 chicken eggs and coffee.
   • Second meal: chicken ventricles and hearts, stewed in kefir (300 g), tea.
   • Last meal: kefir and boiled beef.

The second diet option

This version of a simple protein diet will be easier to follow. On a day, a person is allowed to eat not only protein products, but also fruits and vegetables. Moreover, the menu can be diversified with cereals. However, it should be borne in mind that you will be able to lose much less kilograms than on the "hard" diet.

So, a lightweight menu might look like this:

	First meal	Main meal	Last meal
	Low fat kefir. After a while, you can eat a portion of rice porridge.	Boiled beef (150 g)	Vegetable salad for afternoon tea and for dinner. A portion per meal is 200 g. You can end the day with a glass of green apple juice.
	Unsweetened tea and low fat cottage cheese.	Vegetable salad, boiled chicken.	Before dinner, you can eat a small portion of rice porridge and eat ½ an apple. Dinner is more "hungry" and comes down to a salad of fresh tomatoes. You can drink tomato juice before bed.
	Coffee, boiled beef.	Fish and rice.	You can eat ½ apple before dinner. For dinner: salad of cabbage, onions and green peas. Before going to bed, you are allowed to drink a glass of apple juice.
	Tea, boiled chicken.	Vegetable soup and a small piece of rye flour bread.	During an afternoon snack, you can eat a serving of rice. For dinner, they eat a vegetable salad with lamb. Drink a glass of apple juice before bed.
five	Low fat kefir and croutons. If you are hungry before lunch, you can eat carrot salad.	Boiled potatoes and steamed fish.	Before dinner, you can have a snack with a vegetable salad seasoned with olive oil. Dinner should be beef. Before going to bed, you can drink a glass of kefir.
	Tea, egg, croutons.	Rice and boiled chicken.	Two kiwis can be eaten before dinner. For dinner, fish and rice. Drink a glass of orange juice before bed.
	Coffee, sausage, a slice of bread.	Rice and vegetable salad.	For an afternoon snack, a salad of cabbage and green peas is prepared. You can dine with boiled meat. Before going to bed, drink a glass of kefir.

Pros and cons of the simplest protein diet

The advantages of a simple protein diet are as follows:

• While a person adheres to this diet, he will not starve. Protein products allow you to saturate the body for a long time, which will allow you to comfortably endure "hard" days.
• During the weight loss process, physical activity is allowed. You can go in for sports, go to training.
• There are very few prohibitions in a simple protein diet.
• The diet can be made based on your own preferences.
• Due to the fact that a simple protein diet allows you to speed up your metabolism, extra pounds will not return even after its completion.
• The diet can be used as an independent and supportive method of losing weight.
• Weight will go away due to the fact that body fat is burned, and not muscle mass.

However, a simple protein diet has certain drawbacks:

• During the diet, headaches and increased irritability may occur. A person can get tired faster.
• The menu does not offer a huge variety.
• Constipation may develop during the diet.
• Sometimes working people cannot find time to eat often, in small portions.
• Blood pressure surges are not excluded.
• During the diet, the body will receive less of some vitamins and minerals.
• You can repeat the diet no earlier than 14 days later.
• Poisoning of the body with ketone bodies, which are formed as a result of the breakdown of protein foods, is possible. If too many of them accumulate in the body, then this can even provoke infertility.
• There is a risk of calcium leaching from the bones.

Contraindications

The protein diet has a number of contraindications, including:

• Oncological diseases.
• Diseases of the digestive system of a chronic course.
• Carrying a baby.
• Elderly age (50 and older).
• Liver and kidney pathologies.
• Diseases of the joints.
• Diseases of the heart and blood vessels.

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).