If one day, standing on the scales, you realized that it was time to finally take control of your excess weight, but, after evaluating the possibilities, you decided that you were not ready to starve, then the best way out in your situation would be a protein diet for a week, two or even a month, nourishing and at the same time useful for the figure. What options does modern nutrition offer?

Features of protein diets Protein food is that component of the diet, which, with a relatively low calorie content, gives a feeling of satiety. Therefore, on a protein diet, you will not suffer from hunger, except that it will be psychologically difficult to endure the absence of sugar and sweets in the diet. Every day you will lose weight, but not due to a decrease in muscle mass, because proteins are the main building block of muscle tissue. But protein diets also have disadvantages, and the longer the diet lasts, the more likely they will appear. For example, an excess of protein in the diet puts a strain on the kidneys and is not recommended for those who suffer from pyelonephritis or other kidney diseases. The diet promotes the removal of excess fluid and calcium, so brittle hair and nails, as well as dry skin, can be a side effect of it. In order to compensate for these shortcomings, long-term protein diets involve a number of carbohydrate-fat additions to the diet, as well as an enhanced drinking regimen and the intake of vitamin-mineral complexes. Protein diet for a week Seven days is the optimal period during which you can lose weight by 3-5 kg, but do not feel the side effects of the diet. Therefore, the protein diet menu for a week contains practically no fats and carbohydrates, but additionally includes fiber. The menu that we offer below uses an intensive weight loss system with food restriction. First day For breakfast, the protein diet menu for the week actually recommends a sandwich of whole grain bread and a slice of boiled beef weighing 150 g. You can drink this with tea without sugar. For lunch, the same slice of beef and 200 g of non-starchy vegetable salad are recommended. In the afternoon, you can eat a glass of natural yogurt, a slice of white cheese and one tomato. For dinner, steamed fish (100 g) is prepared, and a portion of 200 g of vegetable salad. Second day Half a pack of fat-free cottage cheese (150 g) and a cup of green tea are taken for breakfast. For lunch, 200 g of beef and vegetables are stewed. In the afternoon, a snack consists of half apples and a glass of strawberries. For dinner, you can eat 150 g of boiled fish and 100 g of fresh vegetables. Day Three For breakfast, the weekly protein diet menu offers a 200g portion of chicken, an apple and a cup of tea. For lunch – 150 g of boiled beans and 200 g of seasonal vegetable salad. In the afternoon you can have a snack with a glass of raspberries and the same amount of kefir with a fat content of 1%. For dinner, a slice of boiled beef weighing 150 g and the same amount of cabbage salad are intended. Fourth day For breakfast, we drink a glass of low-fat yogurt with diet cookies. For lunch, we prepare 150 g of chicken and one apple. In the afternoon, a snack consists of two tangerines and a glass of low-fat yogurt. For dinner we eat 200 g of boiled fish and 100 g of vegetables. Fifth day The protein diet menu for the week recommends eating 150 g of beef with an apple and a serving of tea for breakfast. For lunch, we prepare 200 g of fish with a slice of whole grain bread. The snack includes a glass of blueberries and the same amount of low-fat kefir. For dinner, we eat another 100 g of fish and 200 g of fresh vegetable salad. Sixth day Morning meal consists of half a pack of low-fat cottage cheese and green tea. Sugar is excluded. Lunch consists of 200 g of stewed beans and 100 g of fresh vegetables. A snack can be made up of one orange and a couple of kiwis. For dinner, fish again in the amount of 100 g and 150 g of fresh vegetable salad. Seventh day For breakfast, the protein diet menu for the week includes a glass of milk and two lean cookies. For lunch – 200 g of beef, 100 g of salad. The snack consists of 200 g of low-fat cottage cheese, herbs and cucumbers. And for dinner, you can cook soup in meat broth with vegetables, eat 100 g of lean beef and a piece of bread. From time to time, you can replace the beef with lamb or lean parts of the pork fillet. For vegetable salads, you can use beets, cucumbers, tomatoes, cabbage (including sauerkraut), bell peppers, carrots. Protein diet for 2 weeks

Staying on a carb-restricted diet for two weeks will be much more difficult than staying on a protein diet for a week. Therefore, if you are planning this diet option, a variety is added to the menu: a second snack is added between breakfast and lunch, as well as an additional portion of food 2 hours before bedtime. Thus, you get a dense regimen of 6 meals a day, which will not allow you to feel constant hunger. With a protein diet for 2 weeks, as a snack between breakfast and lunch, you can choose the following options for dishes: egg and cabbage salad; cabbage and green pea salad (150 g), a slice of bread; egg, apple, two kiwis; egg, 50 g of cheese; one apple or orange; 150 g of cottage cheese. As an additional meal 2 hours before bedtime during the protein diet for 2 weeks, you can use the following options: a glass of tomato or apple juice; a glass of kefir; tea. A plumb line based on the results of a protein diet for 2 weeks can be 5-8 kg. Protein diet for 4 weeks In order to stay on a protein diet for 4 weeks, you need to strictly follow the system, consume enough fluid daily and, if possible, combine the nutrition system with taking multivitamin complexes. Most protein diets for 4 weeks are built on the principle of increasing diversity – fiber-rich vegetables, fruits, as well as foods that mutually reinforce the effect of losing weight, such as eggs and citrus fruits, are added to the diet from time to time. Of the most common protein diets for 4 weeks, cottage cheese, egg, Maggi are known.