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 have heard a lot about coffee, fruit, carbohydrate, protein diets, but what is it and what do you "eat" with? We will analyze in detail all types of protein diet. After that, it will become clear to you whether it is worth trying a protein diet for weight loss or not.

Proteins, fats and carbohydrates

The correct use of proteins, fats and carbohydrates in their correct ratio is the basis of a healthy diet. Often these days, people do not even realize how much their diet does not meet the norms and rules of a healthy lifestyle. They begin to understand and it turns out that the diet consists of almost 60% of all kinds of "food garbage". A person believes that cutlets and sausage are meat, and light mayonnaise is just a harmless sauce, and it’s good if the weight just stands still, and does not fly up rapidly. Therefore, let's immediately figure out what is useful and what is not.

Squirrels

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

Fats

If proteins are builders, then fats are a source of vitality. Healthy, strong nails, beautiful hair, of course, the result of eating foods rich in fats. But there will be a small remark: not all fats are so good. Let's conditionally divide them into useful and harmful.

The first ones include fish oil, olive and linseed oil, oil extract from nuts, seeds. To 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 a source of energy. Carbohydrates are complex and simple. The former include cereals: buckwheat, rice, pearl barley, as well as pasta, but mainly from durum wheat. All sweets, pastries will "go" to the second: buns, pancakes, cakes, sweets and more.

A protein diet will include proteins, fats, and carbohydrates. It is important to know: the predominant part, of course, will be precisely the protein food, and it will be of plant or animal origin, it's up to you.

Having a detailed menu of protein nutrition for weight loss for every day, it is easier to endure all the hardships of the diet. An approximate diet is provided in the table below.

Day of the week	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 stewed vegetables
Tue	Scrambled eggs (white only) + spinach	Grapefruit	Vegetable salad with shrimps, black coffee + carrot sticks	Low fat drinking yogurt	Salmon fillet with stewed vegetables
Wed	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 + stewed vegetables
Thu.	Spinach protein omelet + black coffee + whole grain toast with chicken breast and lettuce	Apple	Lentil soup (serving should be 200 grams) + whole grain toast	Skim cheese	Braised chicken breast in tomato sauce + fresh vegetables
Fri.	Fat-free cottage cheese + apple (can be grated) + black coffee and a couple of boiled eggs without yolk	Black coffee + carrot sticks	Whole grain noodles (150 grams) + tofu cheese + vegetables	low fat yogurt	Grilled chicken breast + vegetables
Sat.	Oatmeal on the water (60 g) + boiled egg without yolk + black coffee	Grapefruit	Salad with boiled seafood + whole grain toast	Low fat drinking yogurt	Steamed zander fillet + stewed vegetables
Sun.	Omelette with spinach (possible with yolk) + black coffee	Pear	Chicken noodles in breast broth (portion 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 will be an excellent impetus to accelerate metabolism and will not let you starve.

How to calculate the required amount of food

Calculation on the example of a person who weighs 60 kg. The required amount of protein is 2 grams per kg of body weight. So, multiplying 60 kg by 2 grams, you get 120 grams of protein needed per day. Depending on the type of protein, the required amount of food will also be calculated.

The following 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 100 g of product weight
Chicken breast	23. 6
Turkey breast	30. 1
Chicken egg white	eleven
Shrimps	18. 3
Salmon fillets	twenty
Skim cheese	ten
mussels	23. 8
tofu cheese	ten
Pike perch fillet	18. 6
squids	fifteen

We do not 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. Regarding soups and carbohydrate dishes, the menu indicates the amount that must be consumed at a time.

The next option for a protein diet can be the so-called alternation of proteins and carbohydrates, or BUCH.

How to alternate proteins and carbohydrates

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

This alternation does not create a feeling of weakness, does not cause dizziness and aggressiveness. The diet is easy, the weight is dropped gradually.

The menu for this week will differ from the usual protein diet in that on a certain day you can eat either proteins or carbohydrates. The only thing that we will add to food on an ongoing basis 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 quite interesting and tasty.

Sample menu for BUCH

The diet of a protein diet for weight loss with 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 boiled seafood;
• lunch: tuna fillet with stewed vegetables + fresh cucumber and celery salad;
• snack: carrot sticks and celery sticks + black coffee;
• dinner: warm salad with seafood.

Tue(protein day):

• breakfast: scrambled egg whites with spinach + black coffee;
• snack: boiled egg without yolk + fermented baked milk (120 ml);
• lunch: grilled chicken breast fillet + stewed vegetables + fresh cucumber and tomato salad;
• snack: natural yogurt (120 ml) + apple or pear;
• dinner: grilled chicken breast fillet + stewed vegetables + fresh cucumber and tomato salad.

Wed(carb day):

• breakfast: oatmeal (60 g) with a spoonful of honey + black coffee;
• snack: whole grain bread without added sugar (no more than 50 g);
• lunch: buckwheat noodles (150 g) + stewed vegetables;
• snack: stewed zucchini (200 g);
• dinner: brown or brown rice (100 g) with stewed vegetables + fresh cucumber and tomato salad.

Thu. (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 yogurt (120 ml) + apple;
• lunch: grilled chicken breast fillet + fresh vegetable salad;
• snack: carrot sticks and celery sticks + black coffee + boiled egg without yolk;
• dinner: grilled chicken breast + stewed vegetables + fresh vegetable salad.

Sat. (carb day):

• breakfast: oatmeal (60 g) with a handful of berries + black coffee;
• snack: fruit salad of apple, pear and orange;
• lunch: udon noodles (150 g) with vegetables;
• snack: whole grain 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 stewed 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 100 g of product weight
Chicken breast	23. 6
Turkey breast	30. 1
Chicken egg white	eleven
Shrimps	18. 3
Salmon fillets	twenty
Skim cheese	ten
mussels	23. 8
tofu cheese	ten
Pike perch fillet	18. 6
squids	fifteen
Tuna fillet	22. 3

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

The provided protein diet menu is undesirable to modify, but it is necessary to adhere to the specified order in days and meals.

A prerequisite: on an empty stomach, take 1 tablespoon of linseed oil, then only have breakfast.

It is recommended to adhere to this protein diet for no more than 21 days, then you can keep the alternation of carbohydrate and protein days, but in a very "sparing" mode: this means that, having dispersed the metabolic capabilities of the body, it is allowed to take carbohydrate food on protein day and protein - oncarbohydrate in small quantities.

Among the readers, there are probably those who want to get an immediate result from the diet. This is only possible with cutting: a high-protein diet for weight loss. This dietary option will bear fruit very quickly, but there is one "but": such a diet is dangerous for 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 macroand micronutrients, intestinal disorders, 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 is quite tough and categorical, the diet is extremely scarce and monotonous, so the risk of a breakdown increases greatly, and you need to be prepared for this.

Drying products

Protein diet menu for weight loss for the whole week:

• Breakfast: boiled chicken fillet + boiled buckwheat (80 grams) + black coffee, or cod fillet + boiled buckwheat + black coffee.
• Snack: a couple of cucumbers.
• Lunch: grilled chicken fillet with vegetables or grilled cod fillet with vegetables.
• Snack: vegetable salad (fresh cucumbers, 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 steamed 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 note that this diet is quite extreme and is suitable for a maximum of 10-14 days (the menu for weight loss must be used from the above). When practicing this protein diet for weight loss, you need to sensibly assess all the risks.

Diet of the French doctor Pierre Dukan

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

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

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

1. Attack

   The very first and most difficult stage in 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:

   Excess weight	Amount of days
   Up to 5 kg	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 ones) are added to the diet, and protein days will alternate with protein-vegetable days according to the scheme: 1 after 1 day, 3 after 3 or 5 after 5, but with overweight of more than 10 kgthe alternation scheme will be only 5 in 5 days. At this stage, you need to consume 2 tablespoons of oat bran per day.

   The duration of the stage is determined by the number of kilograms dropped in 1 stage, for example, if 1 kg is "left", then the duration is 10 days, if 2 kg, then 20 days, etc.

3. Consolidation (consolidation)

   The third stage of the diet is necessary to consolidate the achieved weight. One day a week remains pure protein. Now you can add small amounts of potatoes, pasta and rice to the diet (but not more than 2 days a week), and eat one fruit every day (with the exception of cherries, grapes and bananas). You can also eat any cherished product (even sweets) 2 times a week, but only instead of one of the meals.

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

4. Stabilization

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

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

The most remarkable thing about this diet is the fact that the lost kilograms do not come back if you follow the 4 basic rules mentioned above. 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. Adhering to such a nutrition plan is quite easy and comfortable, first of all psychologically, and mathematical data will not be useful either.

Protein diet according to Dukan with a menu for a week: the first stage

3 days to choose from (with fish, seafood, poultry), since the duration of protein days is determined by the amount of excess weight, everyone will choose the appropriate menu for themselves and for the number of days that is required:

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

Second phase

Since the second stage will consist of alternating protein and protein-vegetable days, which are good for weight loss, this stage of the protein diet will use a menu of two recurring days per week.

Day	Breakfast	Snack	Dinner	Snack	Dinner
Protein	2 tablespoons oat bran + beaten egg white omelette + black coffee with skimmed milk	Natural fat-free yogurt without additives	Grilled chicken breast fillet	Boiled egg without yolk	Grilled chicken breast fillet
Protein-vegetable	2 tablespoons oat bran + whipped egg white omelet with spinach + cinnamon black coffee	Cucumber and 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 stage

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

Day of the week	Breakfast	Snack	Dinner	Snack	Dinner
Mon.	2. 5 tablespoons oat bran + boiled eggs (possible with yolks) + black coffee with skim milk	Low fat soft yogurt + apple	Brown rice + chicken thigh + fresh vegetables (cucumber, celery)	Carrot Sticks + Egg White Omelet + Black Coffee with Skimmed Milk	Chicken drumstick + steamed vegetables (broccoli, Brussels sprouts, carrots, zucchini, eggplant)
Tue	2. 5 tablespoons oat bran + egg white spinach omelette + black coffee with skimmed 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)
Wed	2. 5 tablespoons oat bran + beaten egg white omelette + black coffee with skim milk	Fat-free natural yoghurt without additives	Veal chop	Boiled eggs without yolks	Veal chop
Thu.	2. 5 tbsp oat bran + whipped egg white omelet with spinach + black coffee with skimmed milk	Something tasty (optional)	Smoked halibut + steamed vegetables (potatoes, broccoli, cabbage)	Persimmon with coffee	Smoked halibut + steamed vegetables (potatoes, broccoli, cabbage)
Fri.	2. 5 tablespoons oat bran + boiled eggs + black coffee with skim milk	Low-fat soft cottage cheese without additives	Roast beef with stewed vegetables and noodles	Apple	Roast beef with stewed vegetables
Sat.	2. 5 tablespoons oat bran + egg white spinach omelette + black coffee with skimmed milk + a couple of slices of low-fat processed cheese	Something tasty (optional)	Red mullet + stewed vegetables (broccoli, carrots, cabbage, zucchini, eggplant)	Carrot sticks + black coffee with skim milk	Red mullet + stewed 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 final stage involves exiting the diet in compliance with certain rules. Menu below.

Day of the week	Breakfast	Snack	Dinner	Snack	Dinner
Mon.	3 tablespoons oat bran + egg white omelette with low fat melted cheese chunks + black coffee with skimmed milk	Apple + soft fat-free cottage cheese	Warm salad with squid, mussels and shrimps + brown rice	Boiled eggs + carrot sticks + black coffee with skim milk	Warm salad with squid, mussels and shrimps
Tue	3 tablespoons oat bran + cinnamon grainy cottage cheese + black coffee with skimmed milk	Something tasty (optional)	Turkey ham + steamed vegetables (potato, broccoli, cabbage, zucchini, eggplant)	Carrot sticks + celery sticks + black coffee with skim milk	Turkey ham + steamed vegetables (broccoli, cabbage, zucchini, eggplant)
Wed	3 tablespoons oat bran + beaten egg white omelette + black coffee with skim milk	Soft low fat yogurt	beef steak	Boiled eggs without yolks + black coffee with skim milk	beef steak
Thu.	3 tablespoons oat bran + whipped egg white omelet with spinach + black coffee with skimmed milk	Something tasty (optional)	Smoked salmon + steamed vegetables (potatoes, broccoli, cabbage, carrots)	Carrot sticks with coffee	Smoked salmon + steamed vegetables (broccoli, cabbage, carrots)
Fri.	3 tablespoons oat bran + low-fat natural cinnamon yogurt + black coffee with skim milk	boiled eggs	Chicken wings + noodles + fresh vegetable salad (cucumbers, celery)	Carrot sticks + celery sticks + black coffee with skim milk	Chicken wings + fresh vegetable salad (cucumbers, celery)
Sat.	3 tbsp oat bran + beaten egg white omelette with melted low fat cheese slice + black coffee with skimmed milk	Something tasty (optional)	Grilled chicken breast + grilled vegetables (cucumber, pepper, potato)	Pear + fat-free cottage cheese	Grilled chicken breast + grilled vegetables (cucumber, pepper)
Sun.	3 tablespoons oat bran + egg white spinach omelette + black coffee with skimmed milk	Apple	Steamed sea bass + brown rice + steamed vegetables	carrot sticks	Steamed sea bass + steamed vegetables

Having considered various options for protein diets for a week, an approximate diet and allowed foods, it becomes clear that the emphasis on the menu is on the amount of protein consumed in relation to fats and carbohydrates. With such a diet, when protein foods predominate, extra pounds go away pretty well, but here you should not forget that nutrition is 80% of success. Where is the other 20%?

"Helpers" in weight loss

Among them:

1. Of course thissport in all its manifestations: gym classes, 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 will happen to the body if it is lacking: a slowdown in metabolism, irritability, a 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 in direct relationship with it, water is an integral part of the process of losing weight.
4. Vitamins and minerals. An integral part of the process of losing weight, since their use will compensate for the missing elements for the normal course of all processes in the body.

Let's take a closer look at sports. For an ideal 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, then flabby and sagging skin is unlikely to please anyone.

Sport is more than just calories burned, it's a good mood, beautiful skin tightened, it's a muscular relief that attracts the attention of others. Also, any physical activity disciplines well enough and has a beneficial effect on the whole organism as a whole.

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 initially set.

So, now you know that there are enough options for a protein menu, and many experts are studying this topic, suggesting the most suitable ways to lose weight. It will be enough to consider all the provided ones, then choose the right one among them and, having weighed everything correctly, proceed to realize the dream and get rid of the annoying extra pounds. If something is not clear in the process, you can always return to reading this material to find the answer to the question.