Everything about the protein diet: types, menus for a week and 14 days, list of products, reviews, recipes

High protein foods

The protein diet is one of the most popular, especially among men. Unlike most diets, it helps increase muscle mass and also offers a varied menu for the week. The caloric content of the diet can be easily changed depending on the current energy expenditure. This allows for a flexible approach to nutrition and not a feeling of hunger.

Can I Lose Weight on a Protein Diet?

Many people wonder if they can lose weight on a protein diet. It is at the forefront of the most effective diet programs in terms of weight loss, but the result can only be achieved with regular exercise.

The main principle of the diet is that protein makes up the bulk of the diet. It is a building block of the body, essential for muscle growth and active happy living in general. Lack of them leads to decreased performance, fatigue and depression.

Protein content can help a person begin the transformation. Sure, you have to say goodbye to sweets and roasts, but isn’t the result worth it?

Remember: to lose weight, you need to do physical education.

Dieting Maker - Pierre Ducan

What nutritional systems exist (Ducan, ketone, Atkins) and how effective

Many nutritional programs exist for 7, 14, or more days based on the predominance of protein in the diet. Let's talk about the most effective.

Ducan system

The essence of this system is that they consume a lot of protein and carbohydrates in limited quantities.

Ducan's feeding system consists of 4 stages, each with its own rules. However, there are general principles for everyone:

  • drink at least 1. 5 liters of water a day;
  • There should be at least minimal physical activity every day - exercises and walking.

Getting Started

The meal at this stage is based on lean protein foods: skinless chicken and turkey, fish, eggs, beef tenderloin, and low-fat dairy products.Frying in oil is strictly forbidden, but you can use any other cooking method such as steam.In addition, spices and herbs may be added to the diet. It is essential to support the work of the intestines and take one and a half tablespoons of oat bran daily. The consumption of pork, sausages, rice and other cereals, fruits, sweets, bread, flour, beans and sugar is prohibited.

Step Two

This step will be easier and will take two weeks. It combines protein and vegetable days. The protein-vegetable diet is varied and easy, especially compared to protein days. Estimated weight loss exceeds 4 kg. If you need to drop no more than 10 kg, the days will alternate and if there are more - 5 after 5. The duration of the stage is calculated according to a simple formula: 1 kilogram delivered = 7 days.

Protein days completely repeat the menu from the first step. The only clarification is that the addition of cucumbers is allowed. On vegetable days, you can eat any vegetable except beets, avocados and potatoes. They can’t be flavored with mayonnaise, but they can be cooked and fried. You should also consume 2 tablespoons of bran daily. Prohibited foods are the same as before.

Step Three

In this section, the result is recorded. A record of 10 days is required for each kilogram delivered. Yes, it seems to be very long, but that way you can give a nice shape. It is forbidden to eat sugar, sweets, flour and semi-finished meat products.

All uses that were in the previous stages are allowed, but with additions: fruit is added daily (not just grapes, dates and bananas), 2 slices of wholemeal bread and 40 g of cheese. Starchy foods such as potatoes can be cooked twice a week. And twice a week you are allowed to organize a holiday and eat whatever you want, but of course without fanaticism.

Step Four

This step assumes that the eating system has become a habit and, in principle, has become a way of eating. There are no banned products now, but it is recommended to provide protein one day a week. Of course, sweets and pests should not be attacked and eaten in huge quantities - no diet will save you from gaining weight and losing your results.

The ketone diet

This diet allows meat, high-fat fish, eggs, vegetables (spinach, cabbage, cucumber or zucchini), tomatoes, avocados, raspberries, strawberries, mushrooms, vegetables and butter, hard and soft cheese, low-fat cottage cheese, sour creamand yogurt, as well as all spices, almonds, peanuts, nuts and pine nuts. Therefore, the menu can be very varied.

The diet is definitely not suitable for people with kidney and cardiovascular problems, diabetes and eating disorders. Here are some side effects to follow when following a keto diet:

  • negative effect on renal function;
  • dehydration, constipation, risk of heart disease.

There are pros and cons to keto, so it’s worth rethinking this diet.

Design your diet to be effective

Atkins Diet

The Atkins diet is similar to the Ducan diet. Here, too, there are 4 steps - introductory, main (for weight loss), temporary (the result is fixed) and final. The first two steps take 14 days: during this time, the body gets used to the new diet and rebuilds it. In the future, diet must become a way of life. Diet assumes minimum carbs, maximum protein, and complete rejection of alcohol.

Protein is the basis of the diet, unsaturated fats and fiber are also allowed. The latter include avocado, walnuts, salmon and vegetable oils. Fiber is provided by green vegetables and herbs, and some carbohydrates can be obtained from unsweetened fruits, cereals, and berries. The diet is not suitable for pregnant women and for kidney and liver problems.

Dangers of protein content

Due to severe deficiencies, a protein diet cannot be called healthy and safe. Excess protein leads to the development of urolithiasis and negatively affects the function of the kidneys, brain and liver. There are some other major disadvantages:

  1. The gastrointestinal tract may be damaged.
  2. Animal feed contains cholesterol, even if it is the most dietary poultry.
  3. The diet is usually unbalanced.

We do not recommend a pure protein diet as they cause health problems for a long time.

List of protein products

See the list of protein products for proper menu composition:

  1. Meat: chicken and turkey fillets and beef.
  2. Fish: especially tuna, which is virtually fat-free but has a record protein content among fish.
  3. Legumes
  4. Soy is a substitute for meat and fish for vegetarians and those who abstain from meat for other reasons.
  5. Cottage cheese is an affordable protein product.
  6. cheese contains protein, but it is also high in fat. Not suitable for all diets.
  7. Bab. Most legumes are high in protein, but beans are particularly prominent. Chickpeas and lentils are also good options.
  8. Buckwheat. Of all the cereals, buckwheat contains the most protein and also contains a lot of fiber, which is good for the intestines.

If you devote time to physical activity, your protein needs are increased. We recommend that you pay attention to protein powder mixtures, protein slices.The proteins in these products are well absorbed and the preparations are balanced in amino acids, vitamins, micro and macro elements.

Detailed menu for a strict, low-calorie diet each week

A low-calorie diet can get quick results for a week and usually adjusts your body to a new diet. This easy-to-lose weight loss diet is based on one principle: Consume 800 calories a day. Consider a menu for very fast weight loss.


For breakfast, you can enjoy low-fat yogurt and green tea.

Snack - a handful of hazelnuts, lunch - stewed chicken.

Afternoon snack - 150 g of fat-free cottage cheese. It is recommended to end the day with a glass of zero fat kefir.


For breakfast, it is recommended to eat 150 g of low-fat cottage cheese and drink coffee without sugar. Peanuts and other protein productsSnack - low-fat yogurt, lunch - boiled beans, afternoon snack - a glass of fat-free kefir. For dinner - chum steak.


Start your day with 2 boiled eggs and sugar-free coffee. For snacks - a glass of low-fat yogurt. For lunch - lean fish such as steamed pollock, for an afternoon snack - a glass of zero-fat kefir, and for dinner a handful of hazelnuts.


For breakfast, you can have low-fat cottage cheese and green tea. For snack - 2 boiled eggs, for lunch - roasted turkey fillet with mushrooms, for afternoon snack - arugula salad. It is recommended to fry trout for dinner.


Fat-free cottage cheese and sugar-free coffee for breakfast. For snacks - a glass of low-fat kefir, for lunch - boiled beef with beans. As an afternoon snack, you can enjoy boiled cauliflower and dine with boiled or fried lean fish such as cod.


For breakfast, you can boil porridge porridge in water and drink green tea. For snacks - a handful of hazelnuts, for lunch - cooked squid fillets,Steamed pollock filletfor an afternoon snack - a glass of low-fat yogurt. For dinner - 2 boiled eggs.


The last breakfast of the week is porridge with water porridge and sugar-free coffee. For snacks - a glass of low-fat kefir, for lunch - lean fish, such as steamed pollock. Afternoon snack - salad from boiled beans with mushrooms, for dinner - low-fat cottage cheese.

Protein and vegetable menu for 14 days

The protein and vegetable diet is a perfectly balanced menu that allows you to use weight loss easily, quickly, tasty and without side effects.Nutrition is rich in vitamins, fiber and protein - everything that is so important to the body. The following portion is offered daily for 14 days (a cup of green tea is required for breakfast each day):

Day Products
1 1 boiled egg with olives, 200 g of steamed chicken fillet with vegetables, 200 g of broccoli and low-fat yogurt
2 Porridge on the water, a handful of dried fruit, 200 g of steamed fish with vegetables, 200 g of cottage cheese
3 Protein omelette with tomatoes and arugula, chicken fillet with carrot and cabbage salad, 1 boiled egg with cheese and tomatoes
4 150 g low fat cottage cheese with cucumber and buckwheat, braised turkey fillet with vegetable salad, fried cod with olives and feta cheese
5 Porridge on water, boiled beef + vegetables, avocado salad, a glass of low-fat or 1% kefir.
6 Buckwheat with milk, boiled chicken salad, tomato and iceberg leaves, chum salmon with vegetables
7 Porridge garnished with low-fat milk, vegetable salad and 1 boiled egg, steamed pollock wild rice
8 This day should be a day of fasting, you can eat an unlimited amount of vegetables (but within reasonable limits)
9 150 g Greek yogurt, 2 boiled eggs, braised cabbage with chicken, 200 g braised vegetables
10 Cheeseed zucchini, boiled beef with vegetables, buckwheat curd and milk
11 Low-fat yogurt, fried fish with olives and any salad, low-fat or 1% kefir
12 Porridge on the water with cod beans and vegetable salad with chicken
13 Buckwheat with cottage cheese and milk, stewed turkey fillet with vegetables, cabbage and carrot salad
14 Oatmeal in water with dried fruits, boiled beef with vegetables, a glass of low-fat yogurt.

A protein-vegetable diet is recommended for balanced, long-term use.

Protein man

Results Feedback Overview

Usually people first search the internet, how to lose weight with a protein diet, is it really easy to lose weight? Most people report both positive body changes and negative health effects. It is indeed possible to lose weight without losing muscle, improve relief and not strain the body. In addition, there are different menus every day, lack of hunger and bad mood. Protein days for weight loss can be arranged without compromising health, but the total duration of such a diet should not exceed the 14 days recommended by doctors.

A protein diet is chosen by those who not only want to lose weight, but also change the quality of the body in general, so that they do not look exhausted, but on the contrary, a cheerful and fit person. This diet is also suitable for those who love clean meat and can easily do it without sausages and sausages. To avoid losing weight, those who have lost weight give some tips:

  1. Drink a glass of warm water in the morning on an empty stomach.
  2. Have breakfast half an hour after waking up.
  3. Have dinner 3 hours before bed.
  4. Drink 2 liters of water a day.
  5. To avoid stool problems, drink 1% kefir.
  6. For those who cannot live without coffee, 1 cup without sugar is allowed.

People are delighted that in 2 weeks, people have started to notice small changes in their bodies. Although these steps are still quite small, they have already been taken. Of the negative, most have an unpleasant odor from the body that nothing can interrupt. It is not recommended to sit on this diet for more than 14 days.

Oh, there are no magic slimming pills. It is often said that a protein diet is effective for weight loss, but this is a misconception. Yes, you can quickly lose a few extra pounds, but this happens when you significantly limit the amount of calories you consume. Proteins alone are not suitable for weight loss.

Banana and almond smoothie

Interesting recipes

On the one hand, there seem to be very few permitted products, and one enjoys a painful monotony. However, this is not the case, you can easily diversify your protein-rich diet, and simple and tasty recipes for protein-rich dieting can help with that. Don’t forget to include hiking, running and other sports in your day. Otherwise, there will be no effect.

Protein smoothie

Protein Slimming Shake is a sports drink that saturates your body all day long. Cooking will require:

  • 200 ml low fat milk
  • 1 chicken egg;
  • 1 banana;
  • 100 g 9% cottage cheese;
  • a teaspoon of sugar.

Prepare a blender or mixer from special equipment.

  1. Stir the peeled egg with sugar in a blender
  2. Cut the peeled banana into small circles
  3. Add the banana to the egg bowl, pour in the milk and beat until the mixture is smooth.
  4. Now add the cottage cheese and beat again.

Done! Enjoy your meal.

Chicken fillet with guacamole sauce

This is an easy-to-prepare diet food. Although avocado is present in the formulation, the BJU of the pot is 57/25/18. For cooking we need:

    500 g chicken fillet;
  • 1 avocado;
  • 1 teaspoon lemon juice
  • Guacamole
  • half a teaspoon of dried garlic;
  • 1 teaspoon ground red pepper;
  • 1 tablespoon olive oil
  • 100 g of low-fat cheese;
  • Coriander and pepper to taste.

First remove the mash from the avocado and mash with a fork, then add pepper, lemon juice, a little salt and seasoning. Now let’s set aside this mass for a while. The remaining salt, spices and dried garlic should be smeared with fillets. Place the meat in a pan and cook over medium heat for 4 minutes on each side. Then sprinkle with cheese and close the lid to melt the cheese. Then you have to wait a few more minutes, after which you put the fillet on a bowl and put the previously prepared sauce on top.

Protein curd casserole


protein layered breakfast is great. You will need the following to create it:

  • 500 g of cottage cheese;
  • 1 egg;
  • 40 g cornstarch;
  • 2 egg whites;
  • 1 tablespoon baking powder
  • one tablespoon of sugar;
  • half a teaspoon of vanillin;
  • 50 g raisins.

First, mix the cottage cheese, eggs and egg whites. Then add the cornstarch and other ingredients. Now put the mass in a baking sheet and leave for 30 minutes. 180 degrees. The crust will be crisp and the casserole itself will be soft and satisfying.

Salted trout salad

You'll need this light salad:

  • lettuce leaves;
  • 4 cherry tomatoes;
  • 30 g trout fillet;
  • leeks;
  • a tablespoon of olive oil for dressing;
  • pepper.

You can also add a teaspoon of chia seeds to improve stomach function. Cut the cherries in half, the trout into cubes, the onion stalks into slices. Wash the lettuce leaves, cut into pieces and place on a plate, add all the ingredients, season with olive oil and spices. Then everything should be mixed thoroughly. Such a salad should be eaten immediately, it quickly loses its freshness in the refrigerator.


A protein diet can help you lose weight by building a strong and beautiful body. Combined with sports exertion, especially jogging, during the observation, it turns out that you are losing a little and not the muscles but the fats will disappear. The feeling of hunger is not tormenting, but be sure to drink enough water, move, walk and consume fiber.

Keep in mind that a diet rich in animal products is unsafe for health due to its cholesterol content.

It is recommended to add at least 400 g per day of vegetables to the protein-rich diet, without potatoes. This will help you maintain a balanced diet.