Protein diet for quick weight loss - 7 kg in 7 days

principles of adhering to a protein diet for weight loss

A weekly protein diet, called a protein diet, is one of the basic methods of many diets leading to weight loss. The principle of protein nutrition is similar to many weight loss systems, but today we will talk about the so-called "minus 6-7 kg in 7 days" system, in which you need to consume a maximum of protein (protein) and a minimum of carbohydrates and fats in the diet.

The diet completely eliminates all foods high in carbohydrates and severely limits the amount of fat and is presented with three menu options: for a week, 14 days (the easiest) and 4 weeks. Efficiency and average calorie content are completely identical, the only difference is in duration.

The essence of the protein diet

This is the simplest and, most importantly, effective technique to help a person lose weight. The main thing to remember is that this is a simple protein diet for very quick weight loss, the menu of which cannot contain any sweeteners, including sugar and honey.

  • Eat only foods high in protein;
  • Complete rejection of the consumption of foods rich in carbohydrates (sugar, potatoes, pasta of various types, products made from their dough);
  • Refusal from products that represent pure fats (animal fat, mayonnaise);
  • Ability to eat fruits, fish, vegetables, eggs, vegetable oil, salads, dairy products (not fatty) without any restrictions;
  • Limiting carbohydrate foods;
  • And the last thing to be aware of: the most effective protein diet for weight loss requires physical activity. This is explained by the fact that the body, receiving an increased amount of protein (protein), always directs it to muscle growth.

Allowed Protein Products

There are more than 70 products on the menu of the protein diet, so after reading this section, you will see how varied it is like no other diet:

  • Lean, dietary meat. For example, from veal, beef, horse meat, you can cook chops or cutlets, stew a rabbit;
  • Eat offal: beef liver, poultry, calf tongue, lamb, beef front;
  • There are no restrictions on the type of fish, it can be either fatty, frozen, dried, or smoked, canned, crab sticks;
  • Seafood of all kinds;
  • Poultry, except duck, goose. Please note that you cannot eat the skin;
  • Low fat ham of all varieties;
  • Chicken and quail eggs: you can fry eggs, omelet, cook in any way;
  • Dairy products in unlimited variety, but fat-free;
  • One and a half liters of liquid for one day in the form of: tea, coffee, herbal infusion, diet drinks, water;
  • Vegetable proteins - tofu, seitan;
  • Oatmeal bran;
  • Drying from apples, pears;
  • Sweetener in any quantity;
  • Skimmed milk powder;
  • Balsamic or wine vinegar;
  • Salted soy sauce;
  • Adjika, tomato sauce, tomatoes in their own juice;
  • Cumin, garlic, herbs, onions;
  • Spices for seasoning dishes;
  • Gherkins;
  • Moderate amount of salt;
  • Lemon and its juice in dishes;
  • Mustard, ginger, yeast;
  • Sugar-free chewing gum;
  • Vanilla, agar-agar, vaseline oil;
  • Sugar-free lollipops.

Protein drinks

The diet allows you to drink tea, coffee without sugar, herbal decoctions and infusions, water (simple and mineral). Any fruit juices and sugary drinks are prohibited. Tomato juice or celery juice with the addition of apple is good for the body. First of all, watch the carbohydrate content: there should be few of them.

We say categorically "no" to alcohol, insuring the liver, kidneys and stomach. Moreover, alcohol prevents such an enzyme from working as pepsin, which is responsible for the breakdown of animal protein. Therefore, instead of losing weight, you gain weight and most likely develop stomach problems.

Strongly prohibited foods with a protein diet

  • Sweet: sweets, chocolates, pastries, cakes, ice cream, sweet fruits and ready-made fruit juices;
  • Flour: bread, pasta, pastries;
  • Potatoes (in any form);
  • Sausages, sausages;
  • Fast food and convenience foods;
  • Butter and other fats;
  • Alcohol;
  • Porridge;
  • Salt, as it retains fluid in the body.

List of Protein Animal Products

During a protein diet, chicken, turkey and rabbit are allowed, but pork and lamb are prohibited. It is better to choose low-fat milk or with a minimum percentage of fat.

List of Animal Protein Products:

  • Sturgeon caviar;
  • Lamb;
  • Shrimps, crayfish, crabs;
  • Cheese;
  • Salmon, beluga, tuna, sardine;
  • Beef;
  • Chicken meat, chickens;
  • Rabbit, hare;
  • Pork;
  • Chicken and quail eggs;
  • Milk and fermented milk products;
  • Duck, goose;
  • Chicken stomachs;
  • Beef tongue;
  • Liver.

List of Plant Protein Products

  • Soy;
  • Green beans and red beans;
  • Peanuts;
  • Lentils;
  • Buckwheat;
  • Semolina;
  • Sunflower, flax and pumpkin seeds;
  • Millet;
  • Almonds;
  • Peas, chickpeas;
  • Pistachios;
  • Hazelnut;
  • Walnuts and Brazil nuts;
  • Bread and bakery;
  • Mushrooms;
  • Apples and pears;
  • Berries;
  • Millet;
  • Garlic;
  • Green peas and green vegetables;
  • Potatoes, onions, zucchini, carrots, Brussels sprouts, tomatoes and cucumbers;
  • Algae and seaweed;
  • Oranges and other citrus fruits;
  • Pineapples;
  • Pitted fruits - apricots, peaches, cherries, avocados;
  • Tofu (bean curd);
  • Edamam (young green beans);
  • Sesame;
  • Seitan (gluten free);
  • Spirullina (microalgae);
  • Dried apricots and prunes, dates;
  • Papaya and Kiwi;
  • Soy milk.

Contraindications. Who Shouldn't Lose Weight on a Fast Protein Diet

It is better to refuse a high-protein diet for people with the following diseases:

  • With severe kidney disease, which is not allowed to increase the load on the last;
  • With liver problems, with cholelithiasis of a certain nature;
  • With severe gastrointestinal diseases;
  • With oncological neoplasms;
  • With severe heart disease;
  • Women during pregnancy; development of a special diet is possible, but only by a specialist.

Protein diet for a week - weight loss menu

Another advantage of the seven-day protein diet for very fast weight loss is that you can make the menu at your discretion. There are no strict rules here. This option is just an example. Eating meat and losing weight seems incredible, but possible.


  1. Breakfast: coffee, two eggs;
  2. Second breakfast: 200 g of buckwheat porridge;
  3. Lunch: 150 g of boiled meat;
  4. Afternoon snack: 250 g of vegetable salad;
  5. Dinner: steamed fish 200 g;
  6. Before going to bed: a glass of kefir 1%.


  1. Breakfast: coffee, cottage cheese 100 g;
  2. Second breakfast: 250 g of fruit;
  3. Lunch: 200 gr. of boiled fish + tomato;
  4. Afternoon snack: 200 g of cabbage salad;
  5. Dinner: 200g chicken breast;
  6. Before bed: natural yogurt.


  1. Breakfast: tea, rolled oats on the water;
  2. Lunch: grapefruit;
  3. Lunch: 250 g chicken liver with sour cream sauce;
  4. Afternoon snack: 200 g of cucumber and tomato salad;
  5. Dinner: a can of tuna in its own juice;
  6. Before sleep: kefir or milk.


  1. Breakfast: coffee, 2 egg omelet, a slice of cheese;
  2. Second breakfast: 200 g of fruit;
  3. Lunch: 250 g chicken liver with sour cream sauce;
  4. Afternoon snack: 150 g of rice, stewed with vegetables;
  5. Dinner: 200 g of steamed fish;
  6. Before bed: curdled milk.


  1. Breakfast: cottage cheese 100 g, tea;
  2. Second breakfast: 150 g of buckwheat porridge with dried fruits;
  3. Lunch: 200 g of beef, 150 g of vegetable salad;
  4. Snack: orange;
  5. Dinner: boiled seafood with green salad;
  6. Bedtime: Herbal tea.


  1. Breakfast: oatmeal in water, tea;
  2. Second breakfast: 200 g of fruit;
  3. Lunch: steamed fish steak 250 g;
  4. Afternoon snack: cottage cheese 100 g with dried fruits or berries;
  5. Dinner: 200 g of chicken breast with 100 g of raw vegetables;
  6. Before going to bed: kefir.


  1. Breakfast: 100 g of cottage cheese, coffee;
  2. Second breakfast: 150 g of buckwheat porridge;
  3. Lunch: 200 g of stewed vegetables, 100 g of rice;
  4. Afternoon snack: fruit 250 g;
  5. Dinner: 200 g. turkey fillet, green salad;
  6. Before bed: natural yogurt.

The diet of protein diets lasting 7 days includes several protein products (fish, eggs, meat), which are recommended to be consumed in small quantities (most often 200 g per meal).

Since a protein diet for weight loss for a week puts a lot of stress on the kidneys, eat more vegetables. Eat at least 4 small meals a day. The last meal should be no later than 2 hours before bedtime.

Week 2:the daily menu is repeated, plus small amounts of complex carbohydrates are added.

Protein diet for 2 weeks - menu for 14 days

The menu for the 14-day diet is varied. It is dominated by protein-containing products, carbohydrate ingredients with a reduced glycemic index are used.

1 week


  • Breakfast: black coffee without added sugar;
  • Lunch: three hard-boiled eggs, boiled cabbage salad, seasoned with vegetable oil (preferably olive oil), 200 g of tomato juice;
  • Dinner: fried or boiled fish.


  • Breakfast: unsweetened black coffee with one crouton;
  • Lunch: boiled or fried fish, vegetable salad with cabbage, seasoned with vegetable oil;
  • Dinner: 200 grams of boiled beef, 200 g of kefir.


  • Breakfast: unsweetened black coffee with one crouton;
  • Lunch: large-sized zucchini fried in vegetable oil, apples;
  • Dinner: 2 hard-boiled eggs, 200 grams of boiled beef, fresh cabbage salad with vegetable oil.


  • Breakfast: black coffee without sugar;
  • Lunch: one raw egg, boiled carrots 3 pcs. with vegetable oil, hard cheese - 15 g;
  • Dinner: fruits.


  • Breakfast: raw carrots - 1 pc. with lemon juice;
  • Lunch: big fish fried or boiled, 200 g of tomato juice;
  • Dinner: fruits.


  • Breakfast: black coffee without sugar;
  • Lunch: 1/2 boiled chicken meat, salad of fresh cabbage or carrots in vegetable oil;
  • Dinner: two hard-boiled eggs, a glass of fresh grated carrots with vegetable oil.


  • Breakfast: unsweetened tea - a glass;
  • Lunch: 200 grams of boiled beef, fruit;
  • Dinner: Dinner menu from any previously described day except Wednesday.

Week 2


  • Breakfast: unsweetened tea;
  • Lunch: 200 grams of boiled beef, fruit;
  • Dinner: Dinner menu from any previously described day except Wednesday.


  • Breakfast: black coffee without sugar;
  • Lunch: 1/2 boiled chicken, fresh carrot or cabbage salad, flavored with vegetable oil;
  • Dinner: boiled eggs - 2 pcs. , a glass of fresh carrots, finely chopped with vegetable oil.


  • Breakfast: freshly grated carrots with lemon juice;
  • Lunch: boiled or fried fish, 200 g of tomato juice;
  • Dinner: fruits.


  • Breakfast: black coffee without added sugar;
  • Lunch: one raw egg, boiled carrots (3 pcs. ), seasoned with vegetable oil, 15 grams of hard cheese;
  • Dinner: fruits.


  • Breakfast: black coffee with croutons;
  • Lunch: zucchini fried in vegetable oil, apples;
  • Dinner: two boiled eggs, 200 grams of boiled beef, fresh cabbage salad with vegetable oil.


  • Breakfast: unsweetened black coffee with croutons;
  • Lunch: boiled or fried fish, vegetable salad with fresh cabbage, seasoned with vegetable oil;
  • Dinner: 200 grams of boiled beef, 200 grams of kefir.


  • Breakfast: black coffee without sugar;
  • Lunch: one hard-boiled egg, boiled cabbage salad with vegetable oil, 200 g of tomato juice;
  • Dinner: boiled or fried fish (large).

You can not adhere to the same diet for more than 14 days, a repetition of the diet is possible no earlier than six months later. Sports and permitted foods are the key to success with a protein diet, it is this combination that will save you from 6-7 kg or more. in a short time.

The Benefits of a 14 Day Protein Diet

  1. During a diet, you can carry out fitness or shaping workouts along with weight loss and fast weight loss will not keep you waiting;
  2. Follow the basic recommendations so that your protein day gives the maximum result and benefit: reduce the daily calorie intake to 1000-1200 kcal. Do not forget about the water regime: drink at least 2 liters of water on this day;
  3. On a protein diet there is no feeling of hunger, protein food takes up to 4 hours to digest, and menu snacks are less than 3 hours (with 6 meals a day);
  4. Any manifestations of weakness, general fatigue, lethargy, dizziness will be minimal - compared to other diets;
  5. Protein diet for 14 days is one of the simplest and easiest in terms of restrictions;
  6. Improvement of the body takes place in a complex manner - the hips become more elastic, the skin is tightened and stimulated, sleep is normalized, cellulite decreases, mood and efficiency increase - due to additional loads while limiting fats;
  7. The menu for the week with recipes includes a large amount of vegetable fiber, so interruptions in the work of the intestines are unlikely. The most effective protein diet for weight loss involves fractional meals;
  8. The rate of weight loss on a protein diet is not the highest, but its results are different - if the correct diet is followed, the weight gain will not occur for a long time;
  9. Exercising in the gym while dieting will only enhance the effect of losing weight, making you slim and graceful.

Disadvantages of a protein diet for 14 days

  1. The 14-day protein diet is not optimally balanced, although it is used in conjunction with fitness or shaping;
  2. Abrupt jumps in blood pressure are possible;
  3. Six meals a day will not suit everyone;
  4. Gyms are supposed to work - which is not always possible;
  5. Repeated implementation of this variant of the protein diet for 14 days is possible not earlier than in a month;
  6. Any chronic diseases during the diet can worsen;
  7. Vitamins, trace elements and minerals during the diet are not enough for the body and the negative effect only intensifies with additional loads. It is necessary to take multivitamin preparations or their complexes.

Protein Diet - 4 Weeks Menu

You may ask, what is the most effective protein diet for weight loss and what is its menu? We will tell you that everything is very individual. When choosing a protein diet, you must proceed from your own preferences.

First week (have breakfast with one half grapefruit / orange and boiled egg):

  • Monday:we dine with a choice of fruits, how much you eat (orange, apple, apricot, pear, melon); we have dinner with boiled beef;
  • Tuesday:Dine on boiled skinless chicken; have dinner with two eggs, vegetable salad; snack with kefir and toast;
  • Wednesday:lunch of hard cheese, tomato, bread; boiled turkey dinner;
  • Thursday:for lunch an unlimited amount of citrus fruits in one form; for dinner, boiled chicken fillet with bread;
  • Friday:lunch of two eggs with vegetables; boiled / fried fish dinner with vegetable salad; snack with one citrus;
  • Saturday:lunch with one kind of fruit; dinner with boiled veal and vegetable salad;
  • Sunday:dine with boiled chicken with vegetables, you can eat a tomato, grapefruit; and for dinner, boil vegetables.

Second week (breakfast is the same as in week 1):

  • Monday:for lunch, eat boiled veal with vegetable salad; in the evening, eat a couple of boiled eggs and grapefruit;
  • Tuesday:lunch with boiled turkey meat and vegetable salad; dinner with eggs and orange;
  • Wednesday:boiled fish with fresh cucumbers for lunch; eggs with an orange for dinner;
  • Thursday:at lunchtime eat eggs, low-fat hard cheese, boil vegetables; have dinner with two eggs;
  • Friday:fried fish for dinner; for dinner - boiled eggs 2 pieces;
  • Saturday:boiled chicken breast for lunch, plus tomato and grapefruit; make yourself a fruit salad for dinner;
  • Sunday:for lunch, grilled beef chop, tomato, grapefruit; for dinner - eat the same as for lunch.

The third week with a summary description for the whole day:

  • Monday:eat fruit in the morning without limiting yourself in quantity;
  • Tuesday:boiled vegetables are also offered in unlimited quantities, only without potatoes;
  • Wednesday:Eat all day, alternating fruits with vegetables, make salads, eat like this, whole;
  • Thursday:steamed lean fish with boiled vegetables, add cabbage vitamin salad;
  • Friday:boil or fry turkey meat, eat boiled with vegetables.
  • Saturday, Sunday:fruit only unlimited.

Fourth week listing specific products for each day:

  • Monday:200 grams of boiled chicken breast, the same amount of fresh cucumber, tomato, canned tuna without oil, one slice of bread, grapefruit;
  • Tuesday:fried veal (200 grams), the same amount of fresh cucumber, tomato, bread, apple or pear;
  • Wednesday:a piece of hard low-fat cheese, boiled vegetables, a couple of cucumbers and a couple of tomatoes, a loaf of bread, an orange;
  • Thursday:boil 200 grams of turkey, as much fresh cucumber, tomatoes, bread, grapefruit, pear;
  • Friday:boil two eggs, eat 3 tomatoes a day, salad with vegetables, orange;
  • Saturday:boiled turkey breast, canned tuna, boiled vegetables, two cucumbers and two tomatoes, bread, apple;
  • Sunday:a portion of low-calorie cottage cheese, cucumbers, tomatoes, two glasses of kefir, grapefruit.

The main cons of a protein diet

Like any other diet, along with the benefits, the protein diet has some clear disadvantages:

  • Significant stress on the kidneys - as a result of eating a large amount of protein, the kidneys receive additional stress, there is a significant loss of fluid;
  • Imbalance of metabolism in the body - due to some restrictions in the diet, there is a lack of certain substances, vitamins and minerals. To minimize the possible negative consequences of this, complexes of vitamins and minerals should be taken during the diet;
  • Disruption of the gastrointestinal tract - can occur in some cases due to the lack of the proper amount of fiber, which is found in large quantities in cereals, vegetables, and with a protein diet they are practically excluded from the diet;
  • Dehydration of the body - may occur due to the exclusion from the diet of vegetables and fruits that contain a large amount of fluid. Therefore, in order to avoid negative consequences, it is necessary to consume at least one and a half liters of liquid daily, better than mineral water without gases;
  • Protein diet is contraindicated for people with diseases of the gastrointestinal tract, cardiovascular system and kidneys, as well as for people of advanced age, as the high protein content in the blood increases its clotting, which can cause blood clots.

Useful tips for losing weight on a protein diet

  • 10-15 minutes before meals, we recommend drinking about a glass of water (plain or mineral) to prevent dehydration. The total amount of liquid you drink should not be less than 1. 5 liters per day. For weight loss, the protein diet menu is very effective, and the mechanism of its effect on the body has been fully studied and scientifically proven;
  • In order not to harm your health, you need to count calories: the number of calories per day should not be less than 1200;
  • Deviations from the diet are unacceptable, it is advisable to eat at the same time. Especially watch out for dinner time, it should not be late;
  • Fix the menu (diet) in the diagram or in the table, this will help you to adhere to the diet plan exactly;
  • Diet with a diet, but do not reduce physical activity, do not forget that physical activity is a natural catalyst for burning fat;
  • When is the best time to go on a diet - during work or on vacation - everyone decides for himself, depending on the nature of work, habits, willpower. Someone is more comfortable during work, as it distracts him, he is constantly busy with something and this will help him to escape from hunger and obsessive thoughts about food. Someone, on the contrary, needs a vacation or vacation, since he cannot afford to eat according to the scheme, he does not have the opportunity to carry a thermos with him, containers with food;
  • The most responsible, difficult days are 3-5 protein days, when the body in a panic begins to replenish the spent fat at the expense of the stored fat, but at the same time it will actively ask you for additional food. At this moment, the main thing is not to succumb to his requests and not to eat what is not prescribed in the diet. Use all your willpower, remembering how beautiful and slim you will become.

Protein recipes

The most common protein breakfast is eggs. They can be used to prepare many energizing dishes for the whole day. Of the advantages, it can be noted that the recipes for a protein diet are very tasty. Here are some examples.

Omelet in a bag

  • 3 eggs;
  • 100 ml. 1. 5% milk;
  • Salt, pepper, herbs - to taste;
  • Transparent plastic bag.

Whisk the eggs and milk. Season to taste with spices and herbs. Pour the mixture into a bag and put it in boiling water for 5 minutes. Over time, we take out the contents of the package and put it on a plate. A great, fat-free breakfast is ready!

Chicken Squid Salad

  • Squid - 2 peeled carcasses;
  • ½ skinless chicken breast;
  • 2 eggs;
  • Natural yogurt - 2 tbsp. l . ;
  • Cheese - 50 g;
  • Greens, salt, pepper, lemon juice - to taste;
  • Pine nuts for decoration.

Boil squid, chicken breast and eggs. Cut into cubes. Three cheese. Grind the greens. We mix everything. Prepare a dressing from natural yogurt, herbs, lemon juice and pepper. Season the salad and decorate with pine nuts. Let the salad steep a little before use.

For lunch and dinner, baked, grilled or boiled beef, pork, chicken, turkey, fish or seafood are good choices.

Chicken in kefir

  • Chicken breast - 1 pc;
  • Salt, pepper, garlic;
  • Kefir - half a liter.

Rub the chicken fillet with salt, pepper and chopped garlic, then fill it with kefir. We give to marinate for at least 3 hours. Then we bake in the oven for 25-35 minutes at 180 degrees.

Pork in soy sauce

  • Pork (not fatty parts) - 1 kg. ;
  • Soy sauce - ½ cup;
  • Salt, pepper, seasoning for meat - 2 tsp.

Cut the pork into medium pieces, rub with spices, salt and pepper, fill with soy sauce and marinate for 2-3 hours. Pork can be baked in the oven or grilled until golden brown. The basis of recipes for a protein diet for weight loss is protein, low in fat and carbohydrates. Next, we advise you to look at reviews on a protein diet for weight loss.

The Protein Diet is the generic name for a protein-based diet. The diet consists of meat, fish, cottage cheese, eggs. Vegetables with fruits are used, but in smaller quantities, the same applies to cereals, soups and other foods rich in carbohydrates - the main source of energy.