Different options for egg diets with detailed menus and recipes: losing weight with the help of proteins. Different options for egg diets with detailed menus and recipes: losing weight with the help of proteins Protein diet menu for 4 weeks
If you eat well and consistently maintain your normal weight, 3 meals a day is quite enough. This is how they eat in the army, on expeditions, and on shifts.
When you reduce the caloric content of your diet, which is a condition for losing weight, in the intervals between three meals, you will be constantly haunted, and the number of meals will have to be increased to 5-6 (accordingly, redistributing the daily amount of food while maintaining its total calorie content).
In this case, the break between individual meals is reduced to 3 hours, and the feeling of hunger does not have time to worsen to unacceptable limits.
It is most rational to leave 3 main meals in the daily routine - breakfast, lunch and dinner, and between them introduce a second breakfast (lunch) and a snack (afternoon snack or dessert).
The general principles for constructing a protein diet for a month are as follows:
- Breakfast. This is the most important meal of the day, accounting for 25% of the daily calorie intake. Breakfast should certainly include slow carbohydrates (low glycemic index) and proteins. This could be an omelet and whole grain bread, or several pancakes made from buckwheat flour with berries, accompanied by a glass of fermented milk drink that is not very high in fat and one piece of fruit.
- Lunch. With the low calorie content of this snack (10% of the caloric content of the diet), it can easily accommodate one fruit, a piece of cheese or an egg (of course, not all at once). If you had fruit for breakfast, eat something else for breakfast.
- Dinner. 30% of your caloric intake will allow you to diversify your lunch and make it satisfying. Lunch on a protein diet for 4 weeks accounts for most of the daily amount of protein. Bake a piece of beef or poultry (chicken, turkey) as a side dish for meat. The side dish can be replaced with a vegetable salad with herbs; be sure to eat a piece of whole grain bread at lunch.
- Afternoon snack. 10% of the calorie content of the diet is chopped or grated carrots, nuts, or a muesli bar, if, with a busy pace of life, a snack is made “on the go.”
- Dinner. The calorie content of the protein diet dinner menu for a month is similar to breakfast, with 25% of the caloric value of the diet here and there. Certain restrictions are imposed on the protein diet dinner - there should be no fast carbohydrates (with a high glycemic index), the main course of dinner should be low-fat white or, and a sufficient amount of fresh or stewed vegetables. If you prefer to drink a glass of fermented milk drink (“evening kefir”) an hour and a half before bedtime, the calorie content of dinner will have to be cut even further, to about 20%.
Menu
Below is an example of a protein diet menu for weight loss for a month.
Diet day | Breakfast | Lunch | Dinner | Afternoon snack | Dinner |
1 |
Cottage cheese Tea |
Egg Cheese |
Chicken breast Bread |
Apple |
Fish Leaf salad |
2 |
Egg Vegetable salad |
Cottage cheese | Beef Vegetable stew |
Carrot |
Boiled chicken Greenery |
3 |
Egg Vegetable salad |
Hazelnuts (10 nuts) | Chicken cutlet Vegetable salad |
Kefir |
Fish Vegetable stew |
4 |
Omelette Milk |
Chicken breast Stewed zucchini |
Fish Cucumber Bread |
Orange |
Turkey Carrot salad |
5 | Oatmeal | Egg Cheese |
Vegetable soup Beef Salad with greens |
Cottage cheese |
Chicken breast Cabbage salad |
6 |
Turkey Beans |
Cottage cheese with a spoon of honey | Fish with vegetables | Grapefruit |
Egg Vegetable salad |
7 | Scrambled eggs with tomato and herbs | Apple | Chicken Cucumber salad |
Yogurt |
Buckwheat porridge Beef stew |
Using this table of a protein diet for a month, you can independently create a menu for weight loss for another three weeks, rearranging the days and adding variety to your diet with other permitted foods.
Suppose a person once gained excess weight because he ate more than his body required. To begin with, it is worth recognizing this fact. This is the first step to getting rid of extra pounds.
Now the previous process of weight gain must be reversed - energy expenditure must exceed intake. The prospects for increasing energy expenditure by increasing physical activity are slim. Time and health do not always allow it, and it will not be possible to achieve a significant excess of expenses over income in this way.
The only way left is to cut the calorie intake of your diet. There are more opportunities here, the only question is how expedient it is.
This article describes a technique that is considered extreme and should only be used if there is a good reason for it. Or, according to common sense, abandon the protein diet for 4 weeks in favor of a healthier method of losing weight.
Advantages and disadvantages
Human food consumption is regulated by two feelings - hunger and satiety. Hunger prompts a person to go in search of food, and if it is available, start eating and get enough.
Even with enough food, a person stops eating when he feels full. Ideally, saturation should occur when exactly the amount of food is consumed that ensures that the energy intake is equal to its expenditure.
This is where the problem lies - the human body does not have receptors (sensors) that respond to calories. All kinds of receptors react to blood sugar levels, the degree of stomach filling, and the amount of fat reserves. Ultimately, everything depends on the satiety of food, and the question of satiety of different types of food has been studied in some detail.
Important! The satiety of food is determined by its component composition, namely the amount of proteins, fats, carbohydrates and water in a serving of food.
Simple carbohydrates (sugars) do not make any contribution to satiety (the feeling of fullness is measured 2 hours after eating, when simple carbohydrates have already been digested and absorbed), some contribution is made by fats, the water contained in the product makes an even greater contribution, a significant contribution is inherent in complex carbohydrates (to which includes dietary fiber), but proteins are the most satiating.
Hence 2 weight loss strategies:
- if time allows you to lose weight gradually, it is enough to adhere to a balanced diet, cutting calories by 400-500 kcal per day (or, more rationally, cutting calories by 200-300 kcal, and increasing physical activity by the same amount);
- if you need to quickly lose weight, the calorie deficit is increased to 800-1000 kcal. As a rule, in this case, the feeling of hunger does not allow you to stay on a diet for a long time. And those losing weight resort to a protein diet menu for 4 weeks with a high content of proteins and dietary fiber, with the absence of simple carbohydrates and a moderate (but quite sufficient) content of fats and complex carbohydrates.
When 4 week protein diet It’s simple – we eat meat, eggs, dairy products and vegetables, and carefully include cereals and fruits in our diet. It is impossible to eat like this for a long time, which is why a month is the maximum period for losing weight on a protein diet.
Peculiarity! A protein diet is suitable for young people who lead an active lifestyle and want to lose up to 20 kg per month.
The protein diet menu for 4 weeks is adjusted according to your feelings, but counting calories every day is not excluded. The average calorie content of a protein diet for a month is about 1200 kcal (on a 2-week protein diet, a more strict calorie restriction is allowed, the diet is limited to 700-800 kcal).
A serving of cottage cheese on a diet is usually 100-200 g, beef or poultry 100-150 g, fish - 150-200 g. Porridge (buckwheat, oatmeal or rice) is boiled in water or skim milk, using 50 g of dry cereal. Apple , orange and grapefruit are medium in size, the orange can be replaced with two tangerines, and the grapefruit with three.
Vegetable salad options:
- cucumber and celery;
- tomatoes and greens.
The total weight of vegetables is up to 200 g; the salad is seasoned with 1 tablespoon of a mixture of sunflower or olive oil with mustard or camelina oil, which will provide the body with the necessary mono- and polyunsaturated fatty acids in optimal proportions.
Tea (black or green) without sugar or sweeteners, kefir or yogurt in a glass (200 ml).
Important! The total amount of liquid per day should not be less than 2 liters, preferably clean still water.
Contraindications
The list of contraindications for a monthly protein diet is so extensive that it is easier to think that the diet is only for healthy people. Contraindications are any chronic diseases of the intestines, liver, kidneys, heart and blood vessels.
Therefore, before starting a diet, be sure to consult with your doctor to see if the potential harm will exceed the expected benefit.
results
How much can you lose in a month on a protein diet? To achieve results It is necessary to properly build a diet and carefully create a menu.
The practice of losing weight on protein diets has shown that it is possible to lose up to minus 20 kg by combining 3-4 types of porridge, 3-4 types of vegetables, the same amount of fruits per day of the diet, which will completely provide you with the most necessary nutrients for a month, and it is also advisable support the body by taking a multivitamin complex with minerals during a month of diet and another month during the transition to a normal diet.
Sometimes there is advice to allow yourself a small deviation from the diet at the end of each week by eating ice cream, candy or cake. A protein diet differs from one (where carbohydrates are excluded almost completely) in that such a retreat does not disrupt the progress of weight loss, but the final decision whether to allow yourself such freedom or not is up to you. For some, retreat will keep them from a radical breakdown, while for others it will only provoke them into a breakdown.
Important! It is not recommended to repeat the diet earlier than six months later.
Many nutritionists confidently say that to achieve maximum results in the fight against extra pounds, you need to minimize the consumption of carbohydrates and replenish energy losses with protein. The thing is that protein food in large quantities forces the body to spend a lot of energy on its processing, using almost all its resources. This has a very beneficial effect on a slim figure. But is a protein diet really that good? Let's figure it out.
In order for weight loss to occur gradually, it is necessary to eat more foods that are rich in protein, but not saturated with fats and carbohydrates. These include:
- chicken or turkey meat without skin, duck, rabbit, young beef and veal;
- skim milk (in the store, choose the lowest percentage of fat content);
- chicken eggs (if you are on a diet, you should not specifically choose homemade ones; store-bought ones are perfect);
- pink salmon, tuna, salmon, pike perch, carp and other low-fat fish;
- seafood (shrimp, mussels, squid);
- low-fat white cheese;
Vegetables and fruits are also desirable in the diet to replenish vitamins, but only in small portions and with a low glycemic index (no more than 50). All other carbohydrate foods that are usual in the daily diet will be absent. First of all this:
- bread and other baked goods;
- cereals;
- Dessert;
- potato;
- porridge;
- alcoholic drinks;
- butter;
- candies;
- ketchup;
- mayonnaise;
- vinegar.
Coffee and tea drinks are allowed in the amount of one cup per day without sugar and honey, but you can use fructose or dextrose (no more than one teaspoon). But you can drink up to three cups of herbal decoctions and infusions a day. Perfect for:
- chamomile;
- fennel;
- ginger;
- mint;
- sage.
The preferred method of processing food is boiling or baking. A double boiler, multicooker, microwave, barbecue, oven and regular saucepan are perfect for these purposes.
You should be careful with spices, especially salt. Remember that salt can retain water in the body. Try to use only natural herbs. For example, rosemary or coriander. Avoid hot red peppers.
Protein diet, menu
Every morning, even before eating any food, it is useful to drink a glass of clean still water. This will normalize the water-salt balance in the body and set up the digestive system to function properly.
Morning meal options
- Two hundred grams of boiled young beef, green tea, 50 grams of TV orog.
- 100 grams of low-fat cottage cheese, two boiled eggs, herbal decoction.
- Coffee, light yogurt, boiled poultry (150 grams).
If you feel hungry again after some time, drink green tea with mint. After three hours, you can eat one medium green apple. It will be possible to start lunch only five hours after breakfast.
Lunch, options
Just like in the morning, drink a glass of water fifteen minutes before your meal.
- 200 grams of fish, steamed with herbs, a salad of two tomatoes and green onions with olive oil and lemon, one orange.
- 150 grams of baked veal with green peas and onions, a mix of green lettuce and two cucumbers, a tangerine.
- 150 grams of grilled fish, an apple, two tomatoes.
Evening meal options
Fifteen minutes before dinner, drink water.
- Salad of one hundred grams of boiled squid, one boiled egg, green onions and lemon; three hundred grams of boiled shrimp.
- Two hundred gram veal baked in the oven with vegetables (bro occoli, carrots, cabbage, green peas) in the amount of two hundred and fifty grams, olive oil and soy sauce.
- Two hundred grams of pink salmon baked with lemon, one hundred and fifty grams of vinaigrette without potatoes.
Protein diet, advantages and contraindications
The undoubted advantage of using a protein diet for weight correction is its rapid loss and maintaining the result for a long time. Many celebrities (Brad Pitt, Jennifer Aniston, Geri Holywell, etc.) often resort to this way of eating to restore lost forms.
However, the diet is unbalanced and significantly reduces the amount of carbohydrates and healthy fats in the body. And this, in turn, disrupts the normal functioning of all organs and systems and depletes vitamin reserves. Therefore, the maximum period of protein dietary days is four weeks, after which a break of at least twelve months is required.
Contraindications:
- Chronic gastrointestinal problems and frequent constipation.
- Kidney diseases.
- Third and fourth degrees of obesity. Unfortunately, protein increases blood clotting and if you are overweight, there is a risk of thromboembolism.
- Elderly age.
- Pregnancy and lactation period.
- Age up to sixteen years.
- Individual intolerance to animal protein.
- Diabetes.
Protein diet, reviews
This weight loss technique allows you to lose up to ten kilograms of excess weight in just fourteen days and is especially relevant in the spring and summer. The diet is easy to tolerate and eliminates the constant feeling of hunger. And on the Internet you can always find recipes for a variety of dishes specially selected for protein diet photo.
Protein diet, myths and reality
- Carbohydrates are a real evil for the body and therefore a protein diet is very useful. Actually this is not true. Yes, heavy carbohydrates (premium white wheat flour, pasta, white sugar, etc.) really do not bring any benefit to the body; on the contrary, they contribute to the accumulation of fat and disruption of metabolism. But we must not forget about carbohydrates that are healthy and necessary for the body, without which it will not be able to function normally (fresh fruits and vegetables).
- When the diet comes to an end, the lost weight will never return, even if you switch to your usual diet. It is not true. If you don’t eliminate bad habits from your life that encourage you to gain extra pounds (night snacks, overeating, a sedentary lifestyle, high-calorie foods, alcohol abuse, etc.), no diet can guarantee that you will maintain your results.
- You can always “sit” on a protein diet. No, the maximum period, as stated above, is only two weeks. After which the body needs time to restore lost strength. If you break this rule, the consequences can be dire:
- weakened immunity, physical weakness and decreased endurance;
- deficiency of many vitamins and microelements;
- intestinal dysfunction, dysbacteriosis;
- increased risk of malignant neoplasms.
We all want to look perfect and lose weight as naturally as possible. Thanks to the egg diet, we can change our diet for just a month and get rid of 7-10 kg. In this case, you will neither have to starve nor take vitamins. What is the secret of this method?
Basic principle of the diet
An ordinary chicken egg contains more than a dozen vitamins we need and almost all the microelements. Egg contains:
- vitamins of group B (B1, B2, B6, B9, B12), as well as A, C, D, E, K, H, PP;
- choline;
- potassium, magnesium, calcium, copper, zinc, manganese, selenium, iron, etc.
It is the chemical composition that allows you to use this familiar product for weight loss. One egg is nutritionally equal to two hundred grams of milk and fifty grams of meat, although by itself it weighs 35-75 g. The calorie content of 100 g is only 157 calories, and they definitely will not turn into fat folds.
The composition of the white and yolk is very different. Protein is a natural protein and is easily digestible.
The yolk contains fat-soluble vitamins and cholesterol, which many people fear.
However, the risk of high cholesterol is minimal due to the right combination of foods.
Of course, you shouldn’t think that you have to have scrambled eggs for breakfast. The body can extract the greatest benefit from a soft-boiled egg. The more steeply the white and yolk are cooked, the worse the absorption of vitamins and microelements. Eating raw eggs is associated with the risk of salmonellosis.
The undoubted advantages of egg nutrition include:
The combination of proteins and water will help maintain skin elasticity. Weight loss will occur through the use of accumulated fat, not muscle mass. The four-week egg diet can be repeated only after six months, since it also has disadvantages.
Due to the high cholesterol content in the yolk, there is a risk of gallstones, pancreatic dysfunction and pancreatitis. Problems may arise in the functioning of the gastrointestinal tract, since protein takes a long time to digest.
To avoid trouble, You must strictly follow the menu and follow the recommendations of doctors.
Worth remembering Some important tips for the egg white diet:
Citrus fruits cause active contraction of the stomach muscles and reduce its volume.
The essence of the egg diet
To get the desired result, you need to know what happens to the body during weight loss. We eat low-carb meals three times a day.
Depending on your tastes, you can choose an egg-orange (egg-grapefruit) or egg-curd diet for 4 weeks. They act the same.
The main thing is to strictly follow the instructions and eat only what is indicated in the table. Thanks to eggs and citrus fruits, the body receives all the necessary substances, so the diet is suitable for people of all ages. A balanced diet helps improve metabolism, renew cells and burn excess fat.
We consume just enough calories to last us a day. We boil the eggs soft-boiled and eat them without salt.
Other foods should not be salted either. We eat everything that is indicated on the menu without butter, mayonnaise or other dressings.
We exclude sugar and eat only lean meat, preferably chicken fillet. Breakfast always consists of one or two eggs and half a grapefruit or orange. Citrus fruits can be replaced as desired. The amount of water and tea without sugar is not limited.
Detailed menu of the egg diet for 4 weeks in the table
Click on the picture to enlarge the image:
There is also a two-week weight loss course. You can learn about this menu option from the material Egg diet for 2 weeks.
Exit from the 4 week egg diet
After a month of proper nutrition, it is important not to start gaining weight. Therefore, it is worth following the recommendations of nutritionists and those who have already repeatedly put themselves in order using egg diet recipes. It costs another two to three weeks:
![](https://i0.wp.com/pohudenie.site/wp-content/uploads/5ba5ae1b212025ba5ae1b21252.jpg)
Provide a soft exit fermented milk products – low-fat cottage cheese, kefir. Eat small meals. Following a diet will help you maintain and consolidate the results.
Reviews about the egg diet
Reviews and results of women who stayed on an egg diet for 4 weeks confirm that it is better to immediately switch to proper nutrition.
Veronica:
In ten days I lost five kilos, I was happy, but in the next days I got rid of only two. In general, I'm satisfied with the result
Oksana:
I went on many diets, but I lost the most weight on the egg diet - 6 kg. True, I don’t eat grapefruits anymore.
Marina:
After this diet, I fit into my old things and now I certainly won’t gain weight. Minus 8 kg in 28 days.
Elena:
What haven’t I tried! Family life affected me with extra pounds.
There was no way to lose them; even a protein diet turned out to be difficult. All hopes were for the egg one - and it helped!
The first weeks inspired me - I lost 5 kg. I was hoping to lose another 5, but only 3 came out. The main thing is not to gain any more, but in six months to lose more weight.
Saying goodbye to extra pounds is always a pleasure, even if it means denying yourself something. And yet, losing weight can be delicious, and in some cases, easy and healthy. After eating egg and grapefruit, your body will be renewed, your metabolism will improve, and your stomach will require less.
www.soveton.com
Orange diet for 4 weeks
Citrus fruits are rich in beneficial elements and mostly have low calorie content. The orange diet, designed for 4 weeks, helps to lose 10-20 kg of excess weight.
The orange diet for 4 weeks has a strict diet - it cannot be changed. Every day you should drink about 2 liters of unsweetened liquid (coffee, tea, water). If you wish, you can drink 200 ml of soda every day. To improve the taste of food, it is recommended to use ground pepper, onion, and dried garlic. The amount of salt should be limited (it is advisable to abandon it altogether). To prevent your body from becoming flabby (and this is inevitable with rapid weight loss), you should exercise 3 times a week (however, you should not be too zealous).
Diet plan
The meat must be boiled or grilled (lamb is excluded).
Week #1
Breakfast: eggs (2 pcs.) and orange (half a fruit)
Monday
Dinner: meat
Tuesday
Lunch: meat (chicken is preferred)
Dinner: orange, eggs (2 pcs.), vegetables, toast
Wednesday
Lunch: tomatoes, cheese, toast
Dinner: boiled meat
Thursday
Lunch: fruit (until full, but only 1 type)
Dinner: meat, salad
Friday
Lunch: eggs – 2 pcs., zucchini (boiled)
Dinner: orange, steamed fish, vegetables
Saturday
Lunch: fruit (until full, but only 1 type)
Dinner: meat, vegetables
Sunday
Lunch: vegetables, boiled chicken, orange
Dinner: vegetables
Week #2
Breakfast: orange (half a fruit) and eggs (2 pcs.)
Monday
Lunch: meat, vegetables
Dinner: orange, eggs (2 pcs.), vegetables
Tuesday
Lunch: meat, vegetables
Dinner: orange, eggs (2 pcs.)
Wednesday
Lunch: meat, cucumbers
Dinner: orange, eggs (2 pcs.)
Thursday
Lunch: white cheese, vegetables and eggs (2 pcs.)
Dinner: eggs (2 pcs.)
Friday
Lunch: steamed fish
Dinner: eggs (2 pcs.)
Saturday
Lunch: orange, tomatoes, meat
Dinner: fruits (various)
Sunday
Lunch and dinner: orange, boiled vegetables, chicken, tomatoes
Week #3
Monday: fruits, with the exception of sweet varieties - mangoes, grapes, dates, bananas, figs
Tuesday: any non-starchy vegetables (potatoes are contraindicated)
Wednesday: fruits and vegetables (same contraindications)
Thursday: boiled vegetables, cabbage salad, lettuce, boiled fish
Friday: boiled vegetables, meat
Saturday and Sunday: fruits (until full, but only 1 type)
Week #4
Monday: tomatoes (3 pcs.), cucumbers (4 pcs.), quarter of a chicken, canned tuna without oil (1 can), orange, toast
Tuesday: cucumbers (4 pcs.), meat (200 g), tomatoes (3 pcs.), orange, toast
.
seasoned tuna without oil (1 can), toast
pitanie.pohudenie-diety.ru
What results can you achieve on the egg diet?
An egg diet using vegetables and fruits is an excellent menu for those who are looking for a tasty and inexpensive way to lose weight.
The benefits of this diet include:
- no constant feeling of hunger due to the high nutritional qualities of eggs,
- low calorie content - one egg contains only about 100 Kcal,
- the body will receive all the components necessary for life,
- availability of products - the diet does not require the preparation of complex dishes, all ingredients are sold in any store,
- improved well-being - you will quickly get used to eating right, while the weight will go away gradually and without harm to you.
Basic principles of the diet
In order to achieve the desired results, you must adhere to the following rules:
- start the diet on Monday, it will be easier to stick to a clear menu,
- eat three times a day, without night and daytime snacks,
- eggs are cooked soft-boiled or hard-boiled without salt,
- if there are no instructions on the quantity of the product, then you can eat it as much as you want,
- fruit and vegetable salads are not seasoned with oil, salt, sugar or other additives,
- orange can be replaced with grapefruit and vice versa
- you cannot use butter and margarine for cooking meat, you must remove the skin from chicken, you will have to discard lamb, pork and other fatty meats,
- you need to drink at least 1.5-2 liters of water or unsweetened tea per day - this will help remove toxins faster,
- breakfasts always start with citrus fruits, which stimulate the stomach,
- You can try the egg diet again no earlier than six months later.
Detailed menu for 4 weeks
Breakfast is the same for all days - half an orange or grapefruit and 1-2 boiled eggs.
Monday:
- Lunch snack: fruits (citrus fruits, apples, pears, pineapples, pomegranates), except high-calorie ones (grapes, figs and bananas).
- Lunch snack: 200 grams of boiled chicken or turkey without skin.
- Dinner: 200 grams of raw vegetables of your choice, two boiled eggs, a slice of whole grain bread, one citrus fruit.
- Lunch time: 50 grams of low-fat cheese (Tofu, Gouda, Ricotta), 2-3 tomatoes, 1 whole grain bread.
- Dinner: 150 grams of boiled or baked turkey or chicken breast fillet, lean beef.
- Lunch time: apples, pears, plums, citrus fruits until full, but not overeating.
- Dinner: 150 grams of chicken or turkey breast fillet, steamed or boiled.
- Lunch: unlimited green boiled vegetables (broccoli, green beans, Brussels sprouts, sweet peppers and others), two boiled eggs.
- Dinner: 150 grams of boiled or steamed low-fat sea fish, several lettuce leaves and one orange or grapefruit.
- Lunch: one type of fruit of your choice, except for high-calorie fruits, until full.
- Dinner: a few lettuce leaves, 150 grams of boiled or steamed lean meat.
Sunday:
- Lunch snack: 200 grams of boiled chicken breast, steamed vegetables of one type without restrictions, one tomato, one citrus fruit.
- Dinner: green and yellow vegetables without restrictions, but one type, steamed or boiled.
Monday:
- Daily diet: a few lettuce leaves, 200 grams of boiled or steamed poultry breast meat.
- Evening diet: salad of your choice, one orange and two boiled eggs.
- Daily diet: repeat the lunch menu on Monday (second week).
- Evening diet: repeat the evening menu on Monday (second week).
- Lunch: 1-2 short-fruited cucumbers, 200 grams of boiled dietary meat.
- Dinner: repeat the Tuesday evening menu (second week).
- Lunch: 150 grams of one type of vegetables, boiled or steamed, 50 grams of low-fat cheese, two soft-boiled eggs.
- Dinner: 2 boiled eggs.
- Lunch: 250 grams of boiled or steamed sea fish.
- Dinner: 2 hard-boiled eggs.
- Lunch: 200 grams of boiled dietary meat, one orange, 1 tomato.
- Dinner: 200 grams of fruit salad.
Sunday:
- Lunch: 200 grams of boiled or baked chicken breast or thigh without skin, boiled vegetables of one type in any quantity, orange, tomato.
- Dinner: 150 grams of boiled dietary meat, orange and tomato.
Monday:
You can eat fresh fruits throughout the day, except high-calorie ones.
Without restrictions, you are allowed to eat any boiled vegetables, except potatoes, as well as fruit salads.
During the day, the diet consists of boiled green vegetables and fresh fruits without restrictions.
200 grams of boiled or steamed sea fish, 200 grams of stewed or fresh cabbage, boiled vegetables of one type without restrictions.
Boiled dietary meat without restrictions, but without overeating, as well as boiled vegetables of the same type, also in any volume.
Fruit day - eat one type of fruit without restrictions, citrus fruits can be mixed, except for high-calorie ones.
Sunday:
We repeat the diet of Saturday.
Monday:
On this day you can eat a salad of 4 cucumbers and 3 tomatoes, 1 whole grain bread, an orange, canned tuna without oil (one jar), 300 grams of lean boiled poultry fillet.
The daily diet consists of 200 grams of boiled dietary meat, three small tomatoes, four small short-fruited cucumbers, an orange (can be replaced with grapefruit, apple, or a piece of melon).
During the day you need to eat 100 grams of any boiled vegetables, two fresh small tomatoes and cucumbers, an orange, one tablespoon of low-fat cottage cheese.
Thursday's diet consists of a piece of whole grain bread, an orange, half a boiled chicken carcass, three small tomatoes and one short-fruited cucumber.
On this day you need to eat three tomatoes, an orange, two soft-boiled eggs, and unlimited lettuce.
The Saturday menu consists of 200 grams of feta cheese, a slice of whole grain bread, two small boiled chicken breasts, an orange, 1 cup of kefir 0-2%.
Sunday:
On this day you can eat boiled vegetables of one type without restrictions, a can of canned tuna or saury without oil, a tablespoon of low-fat cottage cheese, 2 cucumbers, an orange, and whole grain bread.
Why are eggs the main component of the diet?
The main ingredient of the diet, a chicken egg, was not chosen by chance.
- Eggs have a balanced nutritional composition that will help keep your body in good shape and you in a good mood.
- Eggs contain vitamins and microelements, so they do not require supplementing the diet with artificial vitamins.
- Eggs go well with meat, vegetables and fruits, which allows you to get a tasty, healthy and varied menu.
Contraindications - what doctors say
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Basic principles
When we talk about eliminating carbohydrates, we mean a fairly extensive list of foods.
These include the following:
- bread;
- pasta;
- porridge;
- potato;
- sweets (honey, sugar, candy, ice cream, etc.);
- store-bought drinks (soda, juices);
- berries and fruits.
Fat-containing products are also excluded - olives, margarine, butter (both butter and vegetable).
Products that will make up your main diet during the diet:
- lean meat (rabbit, turkey, chicken);
- fish;
- seafood;
- low-fat dairy products (yogurt, kefir, milk, unprocessed cottage cheese);
- eggs.
As for nuts, they are also sources of protein, but due to their high calorie content, we do not include them in the menu.
The diet menu is suitable for young, healthy people who are somewhat overweight. At the same time, they must love meat and be indifferent to sweets, and such a diet will give excellent results without any special dietary restrictions.
Basically, this is the diet that bodybuilders and athletes sit on. A protein diet allows them to gain the necessary muscle mass, which is not always possible when performing even the most strenuous physical exercises.
This diet is recommended for pregnant women who want to maintain their figure - they can not only control their weight, but also improve the health of themselves and their unborn baby.
Video: Interview with a nutritionist
Contraindications
Those who have problems with the kidneys or gastrointestinal tract (for example, dysbacteriosis or pancreatitis) should not follow such a diet. It is also not recommended to stick to it for those people who cannot live without sweets for a day - most likely, you will break down, which will lead to unpleasant problems. Those who have diabetes should not sit on it. Very obese people should also look for a different diet.
Selection of products for a protein diet for 4 weeks
The diet menu consists of the following products:
- low-fat cottage cheese;
- boiled lean meat;
- vegetables (salads, stews, base - tomatoes, cucumbers, cabbage, carrots, peppers);
- eggs;
- some types of fruits (orange, grapefruit, apple, pear, kiwi, watermelon);
- feta cheese;
- toasts.
Sample menu by week and for every day
You can make any changes you need to this menu, the main thing is to adhere to the general principles.
For breakfast, it is best to eat a couple of eggs - exclusively boiled. In addition, it is useful to eat one orange or grapefruit. For dinner, it is advisable to prepare a vegetable salad, the basis of which is carrots, tomatoes, cucumbers, cabbage, peppers and herbs (necessarily without dressing).
For lunch you can eat one apple, pear, kiwi, or a piece of watermelon. The meat is always boiled, low-fat varieties. A vegetable side dish should be prepared from carrots and green peas, steamed vegetables from zucchini and beans.
1 Week | |||
---|---|---|---|
Breakfast | Dinner | Dinner | |
1st day | 2 eggs, orange | fruits | meat |
2nd day | 2 eggs, grapefruit | boiled chicken (don't forget to remove the skin) | 2 eggs, vegetable salad |
3rd day | 2 eggs, grapefruit slice | meat | |
4th day | 2 eggs, orange | fruits | vegetable salad |
5th day | 2 eggs, orange | 2 eggs, steamed vegetables | orange, vegetable salad |
6th day | 2 eggs, orange | 2 eggs, grapefruit | 100 g low-fat cottage cheese |
7th day | fruits | steamed vegetables | |
2 week | |||
1st day | 2 eggs, orange | 2 eggs, steamed vegetables | minced meat, piece of meat |
2nd day | 2 eggs, grapefruit | boiled chicken | 100 g cheese |
3rd day | 1 can canned tuna | piece of cheese, toast and tomatoes | meat |
4th day | 100 g low-fat cottage cheese | one type of fruit (kiwi, melon, apricot, watermelon, apple) | vegetable salad |
5th day | 2 eggs, half an orange | 100 g low-fat cottage cheese, a small piece of cheese | |
6th day | 2 eggs, apple | steamed vegetables | vegetable salad |
7th day | 2 eggs, grapefruit | boiled chicken, several tomatoes | fruits |
3 week | |||
1st day | 2 eggs, orange | 1 can canned tuna | minced meat, meat |
2nd day | 2 eggs, grapefruit | boiled chicken | 100 g cheese |
3rd day | 2 eggs, grapefruit | piece of cheese, toast and tomatoes | meat |
4th day | 2 eggs, orange | 100 g low-fat cottage cheese | vegetable salad |
5th day | 2 eggs, orange | 100 g feta cheese, a piece of cheese | orange or grapefruit, vegetable salad |
6th day | 2 eggs, orange | fruits | vegetable salad |
7th day | 2 eggs, grapefruit | boiled chicken, a glass of curdled milk or kefir, a small piece of cheese | steamed vegetables |
4 week | |||
1st day | 2 eggs, vegetable salad | fruits | minced meat, piece of meat |
2nd day | 2 eggs, grapefruit | vegetable salad | 2 eggs, orange |
3rd day | 2 eggs, grapefruit slice | piece of cheese, toast and tomatoes | boiled meat |
4th day | steamed vegetables, cheese | orange or grapefruit, vegetable salad | boiled chicken |
5th day | 100 g cottage cheese | 2 eggs, steamed vegetables | vegetable stew, cheese |
6th day | fruits | 100 g cottage cheese | vegetable salad |
7th day | 2 eggs, grapefruit | 100 g cheese | 2 eggs, orange |
Maggi protein diet
The Maggi protein diet will help you get rid of 15-20 extra kg in a month. At the same time, you do not have to starve, because the basis of her diet is meat, various fruits and vegetables, and eggs. In the body, when consuming large amounts of protein, chemical reactions begin, due to which toxins are quickly eliminated and fat tissue is broken down.
The basis of the diet is citrus fruits and eggs. For the first 2 weeks, only eggs are consumed for breakfast in combination with grapefruit or orange. In week 3 you can include fruits and vegetables, and the last week consists of no eggs.
In addition to those mentioned above, permitted products include:
- boiled meat;
- cottage cheese;
- white cheese;
- feta cheese.
The Maggi diet is strict and pleasant at the same time. Strict - because you need to follow the diet, follow a meal schedule, and not replace foods with others. The Maggi diet may be enjoyable for the reason that you are allowed to eat as much of the foods as you want on the menu.
Every day you need to drink at least 2 liters of still water, otherwise constipation and dehydration may occur.
Tea and coffee (sugar must be replaced with a sweetener) are allowed, as are onions, garlic, and salt. You should not consume mayonnaise, oils of any kind, fats, alcoholic beverages and meat broths. And fish and meat can be baked, poached or boiled.
How to exit correctly
The main rule is gradualism and a rational regimen, without the presence of any cakes and buns.
For breakfast, eat buckwheat porridge, crackers or low-fat yogurt. Wash it down with tea or coffee without sugar, kefir with a teaspoon of honey.
Dinner should be light - for example, boiled chicken, vegetable salad or boiled egg.
For snacks, low-fat cottage cheese, a small piece of cheese, and yogurt are suitable. If everything goes smoothly so far, you can treat yourself to ice cream.
Eat small meals to avoid stretching your stomach. Drink more plain water, and have fasting days at least a couple of times a month.
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Egg diet: yes/no choice?
The white shell of an egg contains protein, which is broken down in the stomach and digested even better than meat. Petecin, a substance contained in the yolk, stimulates the flow of bile to the small intestine, nourishes neurons - brain cells, and promotes the dissolution of fats. What do doctors usually recommend for breakfast? That's right, a boiled egg! When you eat such a breakfast, satiety quickly sets in and you don’t want to eat for a long time.
Of course, the egg diet according to the rules does not harm the majority of test subjects. But there are always contraindications to everything. People with liver or kidney problems. If doubts have crept into your soul, you can always get the answer whether the diet is suitable or not from a doctor.
Egg diet. Full detailed menu for 4 weeks
Attention is invited! Do not include alcohol-containing drinks in your diet in any form, quality or concentration during the diet. Be sure to take this into account. If you have already planned any events with alcohol, it is better to postpone the diet after the event.
We will start the egg diet for 4 weeks on Monday. The menu is clearly planned for this particular period and is balanced; a certain diet will be followed for each day. It is imperative to adhere to the prescribed diet and consume recommended foods. Don't forget about fluids during your diet. Drink without limitation, but not forcefully, water, green tea without sucrose or sweeteners and still mineral water.
First week of the diet
Breakfast all week includes daily: a chicken egg (2) and half a citrus fruit, grapefruit or orange.
First Monday
Dinner: any meat (not lamb) boiled or less healthy, but fried is allowed.
First Tuesday
Lunch: any (except lamb, meat) boiled or less healthy, but fried is allowed.
Dinner: two hard-boiled eggs, salad vegetables, unleavened bread, citrus fruit (orange, grapefruit).
First Wednesday
Lunch: cheese (low% fat, any) in quantity until full, toast, cherry tomatoes.
Dinner: any meat (except lamb) boiled or less healthy, but fried is allowed.
First Thursday
Lunch: any fruit, one type, until full.
Dinner: meat in any form (not lamb).
First Friday
Lunch: favorite boiled vegetable (1 type), two boiled eggs.
Dinner: lettuce, boiled/fried fish, citrus orange fruit.
First Saturday
Lunch: any fruit, one type, until full.
Dinner: meat of any preparation and type (not lamb), leaf salad.
First Sunday
Lunch: any (except lamb, meat) boiled or less healthy, but fried, boiled vegetables (unlimited), tomato, citrus fruit (orange, grapefruit) are allowed.
Dinner: boiled vegetables.
Second week of the egg diet
Throughout the week, breakfast consists of: half a citrus fruit and two eggs.
Second Monday and Tuesday
Lunch: any meat (but not lamb), boiled or less healthy, but fried, green salad leaves.
Dinner: chicken egg (2), citrus fruit (orange, grapefruit).
Second Wednesday
Lunch: any meat (not lamb), boiled or less healthy, but fried, cucumbers are allowed.
Dinner: chicken egg (2), green leaf salad, citrus fruit (orange, grapefruit).
Second Thursday
Lunch: chicken egg (2), any white low-fat cheese until full, boiled vegetable (1 type).
Dinner: two hard-boiled eggs.
Second Friday
Lunch: fish.
Dinner: 2 boiled eggs.
Second Saturday
Lunch: boiled meat (not lamb), or less healthy, but fried, tomato, orange (optional), grapefruit.
Dinner: assorted fruits (apple, peach, orange, mango).
Second Sunday
Lunch: meat of any preparation, fried is allowed only not lamb, tomato, boiled vegetable (one type), citrus fruit (orange, grapefruit).
Dinner: meat of any preparation, less healthy, but fried is allowed, tomato, citrus fruit (orange, grapefruit)
Third week
3 Monday. Throughout the day - all fruits in the desired quantity (just dates, grapes, bananas, figs are not allowed).
3 Tuesday. Boiled vegetables, salads (potatoes and whole grains are not allowed).
3 Wednesday. Salad from fresh/boiled vegetables. Fruits.
3 Thursday. Fried/boiled fish, cabbage of any type and preparation, boiled vegetables (unlimited).
3 Friday. Any meat (but not lamb) is boiled or less healthy, but fried and boiled vegetables are allowed (1 type).
On the third Saturday and Sunday You can eat as much fruit as you want, but the same type.
Fourth week
4 Monday. Meat of any preparation, fried is allowed (no more than four pieces), 1 quarter of medium-sized vegetables: cucumbers, tomatoes, lean tuna fish without oil, bread, one orange.
4 Tuesday. Meat of any preparation, fried is allowed (no more than 150 grams), bread, 3 tomatoes, 3 cucumbers, grapefruit, apple, orange or melon bracket.
4 Wednesday Two dessert spoons of cottage cheese, boiled vegetables (no more than 150 g), 2-3 tomatoes, cucumbers, unleavened bread, citrus fruit.
4 Thursday. A quarter of a small boiled chicken, 2 tomatoes, 1 unleavened bread, cucumber, citrus fruit.
4 Friday. Two chicken eggs, lettuce, 2 tomatoes, berries.
4 Saturday. 2 boiled chicken breasts, 122 gr. Cheese cheese, cottage cheese, unleavened bread, 2 cherry tomatoes, kefir 240 ml, orange orange.
4 Sunday. 1 dessert spoon of cottage cheese, canned tuna without oil, favorite vegetables (1 type), a couple of tomatoes, cucumbers, toast, berries. This is for a day.
It is possible to repeat this diet for 4 weeks after six months.
For those who want to lose weight, the well-known truth “bread is the head of everything” can easily be transformed into “Protein is the head of everything”. Why? Because protein is a source of strength and energy during training and outside the gym, material for building muscles and long-lasting food, which takes much more time to digest than “swallowing” fast carbohydrates or unhealthy fats. In addition, the abuse of the latter has a detrimental effect on the figure of the person losing weight, and the consumption of protein is the opposite.
different are needed, different are important
Food Sources of Protein
What does the average person imagine when they hear the word “protein”? That's right, meat. Or fish. Then the egg white. Much less common are proteins obtained from dairy products (long live cottage cheese!). And he forgets about plant proteins - beans, seeds, nuts, soy, asparagus, avocado, bran. The abundance of protein products makes it possible to vary the diet, diversify the diet without compromising health and for the benefit of the figure, take into account the individual preferences of those losing weight and give the body a sufficient amount of building material for an attractive body.
5 Commandments of a Protein Diet
A protein diet is easily tolerated and produces visible results in a short time. However, with all the diversity and benefits, there are immutable rules, the observance of which is strictly necessary:
- During the diet, the consumption of fats and carbohydrates is reduced to a reasonable minimum. It is impossible to exclude foods containing fats and carbohydrates from the diet; this can lead to disruption of the gastrointestinal tract and metabolism.
- The volume of clean water consumed is at least 2 liters per day. Herbal infusions, vegetable/fruit juices, coffee, tea are considered separately and are not an alternative to water.
- A protein diet puts a taboo on sugar and alcohol. It is recommended to reduce the amount of salt consumed. Please remember that a number of ready-made products (tomato juice, bread, cheeses) contain salt according to the recipe.
- Organization of meals - in small fractional doses.
- For people suffering from kidney disease, gastrointestinal tract diseases, or heart rhythm disorders, the use of a protein diet without consulting a doctor is strictly contraindicated.
Types of protein diet
If the health status of the person losing weight does not relate to point 5 from the previous list of taboos, then the choice of duration and severity of the protein diet is determined by the number of extra pounds and the task at hand. Are a couple of kilos getting in the way, and there are only a few days left before the event? An egg diet will help you (long live eggs and oranges!), designed for 5 days of solo consumption of citrus fruits and boiled eggs. This cruel test for the gastrointestinal tract and the body will briefly relieve you of hated deposits. Restrictions in food and adherence to a mono-diet (1-2 products) have disastrous consequences for health. Therefore, if your goal is weight loss without gaining it back, adequate nutrition, physical activity, an attractive and healthy body, discard thoughts about emergency weight loss and pay attention to a protein diet for 4 weeks. This time is enough to adapt to the new diet, and it will be easier to adhere to a healthy lifestyle and diet in the future.
Protein diet menu for 4 weeks
Diet monotony is the main enemy of losing weight. Get ready to cook and use your imagination. To make cooking healthy, stock up on a double boiler or multicooker, a non-stick frying pan, and get a set of appropriate spices (for meat/fish/vegetables). The basis of nutrition is:
- lean meats - chicken (fillet/breast without skin), turkey, beef/veal;
- fish and seafood - give preference to hake, pangasius, river trout, flounder, squid (fatty fish, for example, mackerel is also acceptable, but as an exception and in limited quantities);
- dairy products - grainy cottage cheese, cheese (~20% fat - chechil, suluguni, feta cheese and low-salinity feta), low-fat kefir or kefir with 1% fat content;
- eggs (the number of yolks is two per day, the number of whites is not limited);
- soy products - tofu cheese;
- non-starchy vegetables;
- fruits, sour berries (cranberries).
Nuts, flax and sunflower seeds, bran, cereals (buckwheat, brown rice, oatmeal), bran and wholemeal rye bread are allowed in small quantities.
General principles of a protein diet for 4 weeks:
- fractional multiple meals;
- intake of fruits and carbohydrates – up to 16 hours;
- last meal – no later than 2-3 hours before bedtime;
- food is consumed boiled, baked, steamed or grilled without adding oil.
Sample menu for the day:
- Breakfast . A cup of cottage cheese with sour berries and a spoon of honey. Cottage cheese is a universal food in a protein diet, suitable for consumption both in the morning and in the evening. If you prefer salted cottage cheese, add chopped garlic, cilantro, basil and flax seeds instead of honey and berries. After beating the cottage cheese with the egg and bran/bran flour in a blender, you can fry the pancakes in a non-stick frying pan without oil. For oatmeal lovers, the same cottage cheese with an egg, adding oatmeal and flour in the oven will turn into delicious and healthy homemade oatmeal cookies.
- Snack . For the first snack, boiled eggs are suitable (provided you didn’t have them for breakfast, otherwise you’ll have to limit yourself to whites). A banana is also acceptable for your first snack. You shouldn’t overuse this high-calorie delicacy with a high glycemic index, but a banana will come in handy as “fuel” before a workout.
- Dinner . Salad of boiled brown rice, tofu/chechil/cheddar/feta/brynza cheese, with thinly sliced cucumbers, seasoned with a teaspoon of olive oil and lemon juice with turkey roll baked in Provencal herbs. If you prefer fatty fish, lunch is the time for oven-baked mackerel with onions and lemon wedges or grilled salmon steak.
- Snack . You can replenish the lack of fats and satisfy your hunger with a few slices of walnuts or half a ripe avocado. It is also permissible to snack on a sour apple.
- Dinner . Vegetables in combination with meat or fish are suitable for dinner - boiled asparagus, stewed zucchini, baked eggplant, fresh leafy greens, soaked in kefir with the addition of onion juice, grilled chicken breast, boiled squid, steamed fish, veal stewed in skim milk with white pepper and bay leaf.
- Late dinner . If you are watching your diet, eating late in the evening is highly undesirable. If you feel a strong feeling of hunger, a few spoons of low-fat cottage cheese or a glass of low-fat kefir will help to curb your appetite. Fruits as a late dinner are unacceptable.
The diet of the popular orange-protein diet for 4 weeks is not much different from the standard protein diet. It is mandatory to eat two boiled eggs for breakfast, in the form of an omelet without fat or poached eggs with half an orange or grapefruit. The second half of the citrus fruit is eaten at lunch.
Arguments for"
The diet has a number of undeniable advantages:
- emphasis on protein foods gives a long-lasting feeling of fullness;
- a protein-rich diet acts as a source of building material for muscles and replenishes energy reserves;
- a balanced diet does not cause a deficiency of nutrients and microelements;
- variety allows you to comfortably and painlessly switch to PP and adjust the diet of someone losing weight;
- weight loss is stable and occurs without harm to health.
If you have decided to change your own body and don’t know where to start, a protein diet for 4 weeks can be a starting point and an effective step in losing weight.
Many people complain that they cannot diet for long because they cannot get enough of the foods they need to eat according to the diet plan. People also often complain that after finishing the diet, they begin to eat extra food, which leads to excess weight gain. However, a protein diet for weight loss for 4 weeks does not have these disadvantages. But what does such a diet plan look like? What are the advantages and disadvantages of such a diet? And what do doctors and ordinary people think about the protein diet? We will look at these questions below.
Protein diet - basic information
Products for a protein diet
A protein diet for a month is designed for long-term effects by creating permanent dietary habits. The main advantage of this diet is the fact that after stopping the diet, in most cases, a person begins to consume fewer calories, so the person does not gain excess weight again. With the help of a protein diet, you can lose about 6-8 kg in a month if you follow all the basic tips and recommendations.
The main feature of the protein diet is that a person should increase their protein intake and reduce their carbohydrate intake. Due to this, it is possible not only to get rid of excess fat, but also to build muscle mass, which is why such a diet is often prescribed to athletes who engage in heavy sports. The main products in this diet are boiled meat, eggs, dairy and fermented milk products, nuts, and so on. Also, with such a diet, you must eat vegetables and fruits to compensate for the lack of carbohydrates.
Properties of a protein diet
A protein diet for a month has the following properties:
- Products are selected in such a way as to increase the amount of protein and reduce the amount of fats and carbohydrates. It should be understood that the menu still includes vegetables, fruits and foods with a low fat content, so this diet is neither low-carb nor low-fat.
- You need to drink about 2 liters of liquid per day. The liquid can be either water or various herbal infusions, tea, natural juices without sugar, and so on.
- The use of alcohol and tobacco is prohibited - in fact, these substances are ordinary poisons that disrupt the functioning of internal organs.
- The consumption of sugar is prohibited, as this substance is very high in calories. Salt intake should be kept to a minimum (however, salt should not be completely avoided).
- You also need to eat the following foods to a minimum - porridge, mayonnaise, butter, bread, chocolate, fatty dairy products, bananas, and so on. These products contain a large amount of carbohydrates, the consumption of which should be reduced during a protein diet.
- Food should be taken in small portions 3 times a day. 1 meal should occur 20-40 minutes after waking up. You need to have lunch at approximately 12-14 o'clock. You need to have dinner 4 hours before bedtime.
- You need to eat simple dishes that are prepared by boiling or baking. Do not use frying for cooking.
A protein diet for 4 weeks has no contraindications and is well tolerated by the body, since protein is one of the most important components of the diet. The following side effects are extremely rare: nausea, headaches, digestive problems, allergies, and so on. In this case, you need to stop the protein diet and consult a doctor for advice, and if necessary, return to a normal diet.
Please note that the duration of the monthly diet should be no more than 31 days. After this period, you need to do a fasting week, during which you need to include foods high in carbohydrates and medium in fat in your diet. After 7 fasting days, you are allowed to repeat the protein diet one more time.
Protein products go well with almost all medications, but it is still recommended to consult a doctor before prescribing a protein diet. A protein-based diet for a month is quite high in calories, so when using it you are allowed to engage in light sports (running, swimming, amateur football, cycling, and so on). A protein diet can be used during pregnancy and lactation.
Approximate diet - table
Below is a table that contains a sample diet plan to follow during a protein diet. The table takes into account the fact that weeks 1 and 4 of the diet should be milder, since in week 1 it will be quite difficult for a person to adapt to the new menu, and in week 4, you need to gradually prepare to cancel the diet.
To create your menu, you need to choose one of two dishes, which are presented in the table below. The best option would be to eat the first course on even days, and the second course on odd days, so that the diet is more varied.
Eating | A week | Menu (2 dishes each) |
Breakfast | First | 2 eggs and an orange; 1 egg and 2 apples. |
Dinner | First | Chicken broth (200 ml), cutlet (no more than 50 g) and vegetable salad of cabbage, cucumbers and tomatoes (150 g); vegetable soup (300 ml), 2 eggs, 1 glass of fruit compote and vegetable salad (200 g). |
Dinner | First | Lean fish (200 mg) and apple; 1 egg and grapefruit. |
Breakfast | Second and third | 100 g cottage cheese and 1 egg; 2 eggs and a small pear. |
Dinner | Second and third | Boiled chicken (200 ml), mashed potatoes (150 g) and vegetable salad (100 g); soup with meat broth (300 ml), 1 egg, wheat porridge (100 g) and vegetable salad (100 g). |
Dinner | Second and third | Nuts (100 g) and apple; sandwich with butter and kefir (200 ml). |
Breakfast | Fourth | 1 egg, nuts (50 g) and orange; 1 egg and 2 apples. |
Dinner | Fourth | Chicken broth (200 ml), steamed vegetables (200 g) and milk (200 ml); buckwheat porridge (200 ml), chicken breast (200 g) and vegetable salad (150 g). |
Dinner | Fourth | 100 g cottage cheese and orange; 1 egg, nuts (50 g) and grapefruit. |
Protein diet - pros and cons
A protein diet has both pros and cons. Let's first list the advantages:
- Eating protein foods creates a feeling of satiety, so from a psychological point of view, getting used to such a diet is quite simple;
- Proteins have a positive effect on the growth of muscle mass, so this diet is suitable for both ordinary people and athletes;
- The menu includes vegetables and fruits, so a person will not experience a deficiency of vitamins and beneficial microelements;
- Weight loss occurs gradually, and upon completion of the diet, it is possible to reliably stabilize the weight.
However, we should not forget about the disadvantages:
- Eating large amounts of protein foods can put extra stress on the liver;
- The diet can be used for no more than 4 weeks in a row (however, after 7 fasting days, the diet plan can be repeated);
- A large amount of water is used to process protein products, so a person needs to additionally drink at least 2 liters of water per day to compensate for fluid loss.