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Protein diet - essence, pros, foods and menus

The word "diet" often drives people into depression. Not everyone is tempted by the prospect of eating fresh meals every day, constantly limiting themselves and giving up “tasty”.

However, the devil (in our case, diet food) is not so terrible as it is portrayed. Self-restraint and lean eating are not true for all diets. For example, a protein diet is very nutritious. By stopping at it, you will reduce weight in a short time, without denying yourself at the same time in dairy, meat and fish products so beloved by us all.

The essence of the protein diet

The essence of a protein diet is simple - a minimum of carbohydrates and fats, a maximum of proteins. The minimum does not mean complete absence. Fats and carbohydrates are vital in the human diet. However, the protein diet prescribes to consume them in the form of small portions, along with sweaty types of meats, fish and other types of protein.

Remember the main rule of dietary nutrition: no diet should harm the body.

The role of BJU in the body

Protein is the “foundation and walls” of human cells and organs. Its increase in the diet strengthens the body and normalizes weight. But in order for the bricks of the human body to hold tightly, they must be “cemented” and “lubricated” with other substances.

The best “lubricant” is fats. But they should be consumed in a strictly normalized amount. Excess leads to various problems, of which obesity is not the most serious.

Carbohydrates are energy sources. But their number in comparison with protein should be significantly lower. If calories are not consumed, they are stored as extra pounds. If you want to be in shape, beware of sweets, baked goods, bananas, grapes, figs and other sources of carbohydrates.

Eating rules

There are a number of rules that can be followed to make any diet successful.

Here are the main ones:

  • drink a glass of warm water or water with lemon in the morning on an empty stomach;
  • have breakfast half an hour after waking up;
  • rice and cereals are allowed in the morning;
  • citrus and unsweetened fruits are allowed until 14:00;
  • only vegetable oil is allowed, a couple of tablespoons a day;
  • protein should be present in every meal;
  • dinner 3 hours before bedtime;
  • there should be 5-6 meals a day;
  • drink at least 1.5-2 liters of water a day;
  • starchy foods, sweet fruits, fatty sauces are prohibited;
  • eat foods raw, baked without sauces and cheese, boiled.

Diet advantages and disadvantages

Like any other way to lose weight, a protein diet for weight loss has its advantages and disadvantages.

Pros

The unconditional advantages of a protein diet include the following points:

  1. Harmlessness. The products used will not harm the body, if the person does not have an individual intolerance to some of them.
  2. Beautiful figure and long-term results. Avoiding carbohydrates forces the body to use up its own reserves, "eating" excess fat.
  3. Fast food saturation. Protein food quickly satisfies hunger. After her, you will not want to eat something else.
  4. Can become a permanent diet.
  5. Protein diet + sports will accelerate the approximation of the desired result.

Minuses

The disadvantages of a protein diet are much less, but they still exist:

  1. Prolonged refusal of carbohydrates (strict diet) is fraught with problems in the functioning of the brain, nervous system, bad breath and body odor.
  2. Such a diet is contraindicated when there are problems in the functioning of the kidneys, gastrointestinal tract and cardiovascular system.

Complete product table

Below is the most complete table of the most protein-rich foods. The table shows the content of proteins and fats per 100 g of product. Save the table and print if necessary (you can download it from the link).

Menu options

Baked, boiled, steam, stew - methods of cooking with a protein diet. Raw vegetables and fruits are allowed. They can also be heat treated if desired.

The dishes on this menu will not be boring. The main thing to remember is that a mandatory meal should contain 150-200 grams of protein. Diet variations depend on the duration of the diet. The special regime can be calculated for 7, 10, 14 and 30 days.

7 days menu

To determine if a protein diet is right for you, we suggest you try out the diet menu for a week first. In this menu option for 7 days, you can make your own edits depending on personal preferences or the body's tolerance of certain products.

Day 1 Breakfastlow-fat cottage cheese, tea / coffee without sugar
Snack1 apple
Dinnerbeef stew with vegetables
Snacka glass of plain kefir or yogurt without additives
Dinnervegetable soup

Day 2

Breakfastoatmeal with the addition of dried fruits, tea or coffee without sugar
Snack1 orange
Dinnerchicken broth with vegetables
Snackcurd cheese without additives
Dinnerbaked fish with herbs and spices

Day 3

Breakfastomelet with several egg whites, tea or coffee without sugar
Snacka handful of berries or one fruit
Dinnersoup with broccoli and chicken fillet
Snacka glass of kefir
Dinnerboiled fish and vegetables

Day 4

Breakfastlow-fat cottage cheese, tea / coffee
Snackone glass of freshly squeezed juice
Dinnersteamed fish with rice, 100 grams of vegetable salad
Snacka handful of nuts
Dinnervegetable broth

Day 5

Breakfasttwo hard-boiled eggs with a slice of wholemeal bread, tea or coffee without sugar
Snack1 baked apple
Dinner200 g beef stew with beans
Snacka glass of kefir or yogurt without any additives
Dinnerbaked fish and vegetable salad

Day 6

Breakfast2 cheesecakes, tea or coffee without sugar
Snackwhole orange or half grapefruit
Dinner200 g vinaigrette, boiled meat
Snacktwo hard-boiled eggs
Dinnersteamed chicken fillet with salad

Day 7

Breakfaststeamed fish with asparagus garnish, tea / coffee without sugar
SnackApple
Dinnerveal in a pot with vegetables
Snackunsweetened cottage cheese
Dinnermeatball soup

This is a sample menu for a week with a protein diet. Adjust it based on personal preference. It is easy to find a lot of different recipes on the Internet. With this diet, it is quite possible to lose 5-7 kilograms in a week.

Menu for 10 days

Rapid results in weight loss are guaranteed by a tough mono-protein diet - you are allowed to eat only one type of food per day without adding oils and spices. Be sure to drink about 2 liters of water daily. Coffee is not allowed. With this diet, it is quite possible to lose 10 kg in 10 days.

An approximate diet for a protein mono-diet:

Day 1 - eggOnly boiled eggs are allowed on this day.
Day 2 - fishSteamed or boiled fish is the main dish.
Day 3 - curdLow-fat cottage cheese, the recommended volume is up to 1 kg.
Day 4 - chickenBoiled or baked skinless chicken fillet.
Day 5 - potatoOnly potatoes in uniforms are allowed for consumption.
Day 6 - beefBoiled beef or veal is the diet of this day.
Day 7 - vegetableRaw, boiled, steamed vegetables are all day meals. Only potatoes are prohibited.
Day 8 - fruityIt is desirable to give preference to fruits that have a sour taste. Bananas and grapes are prohibited.
Day 9 - kefirLow-fat or low-fat kefir will be a meal.
Day 10 - rose hipsThis day belongs to drinks, at least you need to drink a liter of rosehip broth.

After such a diet, the result will be obvious. But frequent mono-diets can also harm, especially the digestive system. It was a very good variant of the protein diet. For the same ten days, you can eat a similar diet as with a weekly weight loss.

Menu for 14 days

Day 1Breakfastlow-fat cottage cheese, green tea
Snackone apple
Dinnerbraised rabbit with boiled peas or asparagus beans
Snacka glass of kefir
Dinnerbaked fish and tomato salad with salad and lemon juice
Day 2Breakfastoatmeal with fruit, tea / coffee without sugar
Snackhalf or whole grapefruit
Dinnerbeef stew in a pot with vegetables
Snacka glass of milk
Dinnerboiled sea fish, boiled wild (brown) rice
Day 3Breakfast2 boiled eggs, 2 slices of whole grain bread, empty tea
Snacka handful of dried fruits
Dinnervegetable soup with meatballs
Snacka glass of yogurt
Dinnerbaked chicken fillet with vegetables
Day 4Breakfasta glass of kefir and 2 whole grain breads or diet biscuits
Snackbaked apple
Dinnerveal and simple tomato and pepper salad
Snacka handful of nuts
Dinnerseafood cocktail with seaweed
Day 5Breakfastlow-fat cottage cheese with dried fruits, green tea without sugar
Snackwhole orange
Dinnerstewed fish and tomatoes with lemon juice
Snacka glass of kefir
Dinnersteamed chicken cutlets and salad
Day 6Breakfast2 boiled eggs, vegetable salad and sugar-free tea / coffee
Snackone apple
Dinnerstewed veal with cabbage
Snacka glass of low-fat milk
Dinnerboiled beans with vegetable salad, kefir
Day 7Breakfastmilk porridge
Snacka couple of crackers and tea
Dinnerstewed chicken liver with tomatoes and peppers
Snacka glass of kefir
Dinnercanned fish and salad of cucumber, pepper and lettuce
Day 8Breakfastseveral baked cheesecakes and tea without sugar
Snackfresh fruit or berry juice
Dinnerboiled veal with sauerkraut
Snackplain yogurt
Dinnersalad of boiled eggs and vegetables, kefir
Day 9Breakfastbaked sea fish with asparagus, tea or coffee without sugar
Snackany citrus
Dinnerveal with boiled peas
Snackcottage cheese with nuts
Dinnervinaigrette and meatballs
Day 10Breakfastoatmeal, tea / coffee without sugar
SnackApple
Dinnerchicken sausages, salad with cabbage and cucumber with lemon juice
Snacka glass of kefir
Dinnervegetable soup with broccoli
Day 11Breakfastfruit salad, green tea
Snacka handful of nuts
Dinnerbeef stew, vinaigrette
Snackcurd soufflé
Dinnerfish baked with spices, boiled vegetables
Day 12Breakfastboiled eggs, whole grain crisps, tea
Snackvegetable fresh
Dinnervegetable soup with chicken breast
Snacklow-fat cottage cheese
Dinnerrabbit stewed with vegetables
Day 13Breakfastglass of milk and diet biscuits
Snacka couple of coarse bread
Dinnerboiled chicken with rice, vegetable salad
Snacka glass of plain yogurt
Dinnerfish soup, tomato salad
Day 14Breakfastcottage cheese with fruit, tea or coffee without sugar
Snacka handful of fresh or thawed berries
Dinnerbeef stew with beans
Snacka glass of kefir
Dinnerseafood cocktail with vegetable salad

After spending two weeks on a protein diet, it is also quite possible to lose up to 10 kg. But unlike the 10-day program, the weight goes away smoothly and in a mode that is sparing for the body.

Monthly menu

The hardiest people can opt for a 30-day weight loss program. The principle is similar, but much more willpower is needed. True, everything is offset by impressive results. Some people manage to lose up to 20 kg in such a short time.

Watch the video: Dr. Anthony Lim Medical Benefits of a Whole Foods Plant-Based Diet TrueNorth Health Center 2017 (May 2025).

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