Protein diet for weight loss with a sample menu for the week

How many times have you read many very effective diets that help a person get rid of subcutaneous fat? Do you know why there are more than 10, 000 opportunities in the world to lose weight for various activities? It’s simple: because 90% of them are ineffective. A protein diet for slimming is a good way out, but if used incorrectly it can also be ineffective. How to use protein for weight loss without compromising health for maximum results?

How to lose weight with a protein diet?

To get rid of subcutaneous fat, you need to know the physiological needs of the body, understand when to consume carbohydrates and when to consume protein, and be able to listen to your body, which provides an unlimited number of prompts if you do not follow a proper diet.

Of course, most of you already know that if you limit your intake of sweet and complex carbohydrates, you can significantly lose weight, a specific number depending on the percentage of fat in your human body. This can be called a low carb diet, which is a very effective way to get rid of fat. The calorie deficit created by reducing carbohydrate intake is completely supplemented with fat. This is why people lose weight by limiting the use of carbohydrates in their diet.

What happens if we completely eliminate carbohydrates from our diet?

Will we get a better way to lose weight? Our answer: naturally, yes. This diet was especially popular in the golden age of bodybuilding and was widely promoted by Vince Gironde. All you have to do is look at his photo and it will be immediately clear why he recommended it. This one of the best, according to many nutritionists, methods for effective fat burning is a protein diet.

protein diet in accordance with the rules of weight loss

A protein-weight loss diet is a carbohydrate-free diet that consists only of protein foods and fats that are good for the body. Carbohydrate calories are fully offset by animal protein. This approach not only allows you to get rid of fat as effectively as possible, but also speeds up your metabolism and preserves muscle tissue as much as possible.

Most diets practically ignore the last two aspects: their main goal is simply to reduce the total amount of calories in the day, which does not have a very positive effect on the condition of a person losing weight.

A sudden drop in caloric intake in the body is life-threatening, it begins to slow down the metabolism and transfers all the food consumed to subcutaneous fat, using muscle fibers for energy consumption. So it turns out that at the end of this method of weight loss, a person creates ideal conditions to gain fat and does everything to burn muscle mass. Hopefully now you have lost the urge to try the famous mono diets?

Basic principles of a protein diet

When we create an environment that is completely free of carbohydrates, ketone bodies begin to excrete subcutaneous fat, which is a major source of energy for the brain and nervous system.

For the sake of clarity, it is necessary to clarify that all the foods we eat contain more or less three nutrients and each of them performs its function of sustaining life. These are fats, proteins and carbohydrates:

  1. Proteinis ​​a building block for our body because energy is used in extremely rare cases.
  2. Fatis ​​stored energy that is stored in emergencies, and fat is also used to protect internal organs.
  3. Carbohydratesare fully responsible for supplying energy to our body.

Now it’s clearer why are we hungry to get enough sweet or complex carbs? Because it is carbohydrates that are the main source of energy for our body, and protein and fat remain in storage. This is why in everyday life you want to eat exactly sweet and complex carbohydrates: this is the most effective way to supply the body with energy. That’s why people don’t like to exclude foods that contain carbs from their diet. The body does not realize that man is consciously releasing the main source of energy. Your body feels that your living conditions are difficult and hunger is expected. If carbohydrates do not start flowing in the shortest possible time, the body will be forced to unpack emergency fat stores.

What happens if you continue to limit your carbohydrate intake?

First, your body will consume all of its glycogen stores, which will last for a short time, and only then will you fully switch to an autonomous diet for protein and fat. The protein diet has a lot of positive reviews from people who have achieved incredible results with this weight loss. If frankly with you, everyone in the diet world has a protein method for weight loss. Read any one-time diet carefully and you will see the main things we discuss in our article between the lines. Naturally, if the author of the diet you read will present it correctly.

It is important to add the important thing that leaving about 50 grams of carbohydrates on a strict protein diet will not raise human blood glucose. This means that the body will continue to feed on adipose tissue to ensure a positive energy balance in the body.

Should you eliminate carbs from your protein diet?

This conclusion has many pluses and one small minus. On the plus side, complete removal of carbohydrates quickly depletes glycogen stores, which provokes the body to start using fat reserves as soon as possible. And the reason for everything is our old friend insulin. It is its presence or absence that determines what energy the body releases. Here, things are simple: the less carbohydrates you consume, the less insulin you emit. The influx of this hormone completely blocks the lipolysis process (breakdown of adipose tissue). It can be concluded that a protein diet eliminates the influx of insulin and activates the full effect of lipolysis.

What is the main disadvantage of a protein diet?

To maintain the normal functioning of the digestive system, it is necessary to consume at least occasional fiber, which is where? That's right, carbs. Failure to do so can lead to problems such as constipation, which is completely unpleasant news. Therefore, we strongly recommend that you do not exclude vegetables such as cucumbers, tomatoes and cabbage from the protein diet. They will maintain the functionality of your digestive tract.

Damage to the protein diet

Damage to your protein diet can only occur if you start consuming too much protein and completely remove fiber from your diet. And all these actions will be applied for a long time, then the disorders in the body will begin. We strongly recommend that you consult your doctor and dietitian before using the above regimen. Because there is a large list of diseases in which it is unacceptable to consume only protein foods. Good health to all and eventually become the owners of the most charming figure in your city.

How long does a protein diet last?

protein diet benefits and harms of losing weight
  1. There is a regular diet option: for a long time, you are only consuming protein, healthy fats and fiber.
  2. The
  3. Strength Dietis ​​only used on training days. About two hours before your workout, you do a carbohydrate load to get glycogen and significantly increase your exercise intensity. All other days on a protein diet.
  4. Cyclic protein diet use. This option provides carbs once a week throughout the day. This will help to maintain maximum muscle mass and further stimulate metabolism. This is a method we recommend for anyone who wants to make the body worthy of their spirit. Although you can experiment and choose the most suitable option for you.

What to eat on a protein diet: food

The answer probably won't surprise you if we say it should be a food that contains animal protein. It is best to use lean meats such as veal, beef, chicken breasts and rabbits. From dairy products, choose foods that are not high in fat, but you should not eat only low-fat kefir. A fat content of up to 10% is perfectly adequate. This is normal, no need to worry. - Remember that fat burns in a carbohydrate fire. Be sure to eat fish: it is not only high in protein, but also a source of healthy omega fats. Don’t forget about eggs as a benchmark for uptake among all of the above products.

There should be 5 to 10 meals a day, in fact, the more, the better. This is why all food should be prepared in the morning and evenly distributed in bowls: this allows you to open a container with food at any time of the day and consume the required amount of food.

Weekly sample menu

This may look like a 7-day protein diet menu or may be extended for 14 days.


  • fat-free curd packaging;
  • jar of yogurt, 1 grapefruit;
  • 2 chicken breasts, broccoli, half a glass of kefir;
  • jar of yogurt, grated medium carrots;
  • 1 liter of still mineral water, a glass of natural apple juice.


  • yogurt, green apple;
  • 100 g of meat, cheese, tomatoes, 1 pepper;
  • 200 g of fish, celery, celery, carrots and ½ apple;
  • 2 hard boiled eggs, cabbage salad with parsley and lemon juice;
  • 1 liter of water, 1 glass of currant juice.


  • yogurt, a glass of strawberry;
  • granulated curd cheese with a spoonful of chopped parsley, red pepper and tomato paste;
  • 2 chicken breasts, a cup of spinach, half a cup of kefir;
  • any stew, zucchini, 1 tomato, 2 tablespoons dill (you can mix vegetables and add 2 tablespoons of olive oil), 2 slices of ham;
  • 1 liter of water, a glass of orange juice.


  • fat-free curd packaging;
  • glass of kefir, ½ cup of raspberries;
  • 200 g of stew, 1/3 cup milk, carrots;
  • 2 eggs, cabbage salad with paprika and parsley, flavored with lemon juice;
  • 1 p. water, a glass of currant juice.


  • yogurt, 2 tangerines;
  • granulated curd cheese (1 packet);
  • 200 g of sea fish, tomato, red pepper and parsley salad, yogurt;
  • granulated curd cheese (1 packet), carrots, green apple;
  • 1 liter of water, a glass of orange juice.


  • 100 g of curd, skim milk;
  • cup of kefir;
  • 2 chicken breasts, beans, yogurt;
  • 2 pieces of ham, broccoli, 1 egg, 2 tablespoons corn;
  • 1 p. water, a glass of currant juice.


  • glass of kefir, ½ glass of raspberry (or other berry);
  • grain curd, slice of ham;
  • stewed chicken liver, salad with lemon juice, apple;
  • yogurt with fruit;
  • 1 liter of water, a glass of apple juice.