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

principles of adherence to a protein diet for weight loss

A weekly protein diet, called a protein diet, is one of the staple methods of many diets that lead 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 as much protein (protein) as possible. 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 comes with three menu options: for one week, 14 days (easiest) and 4 weeks. Efficiency and average calorie content are completely the same, the only difference is the duration.

The essence of the protein diet

This is the easiest 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 fast weight loss, the menu of which cannot contain any sweeteners, including sugar and honey.

  • Eat only foods rich in protein;
  • Complete rejection of the consumption of foods rich in carbohydrates (sugar, potatoes, pasta of various types, products made from their dough);
  • Refusal of products which represent pure fats (animal fats, mayonnaise);
  • Possibility to eat fruits, fish, vegetables, eggs, vegetable oil, salads, dairy products (non-fat) without any restriction;
  • Limitation of carbohydrate foods;
  • And the last thing to know: The most effective protein diet for weight loss requires physical activity. This is because the body, receiving an increased amount of protein (protein), always directs it to muscle growth.

Authorized protein products

The protein diet contains over 70 foods, so reading this section will show you how varied it is like no other diet:

  • Diet lean meat. For example, from veal, beef, horse meat, you can cook chops or cutlets, cook a rabbit;
  • Eat offal: beef liver, poultry, veal's tongue, lamb, beef fore;
  • There are no restrictions on the type of fish, it can be fatty, frozen, dried or smoked, canned crab sticks;
  • Seafood of all kinds;
  • Poultry, except duck, goose. Please note that you cannot eat the skin;
  • Lean ham of all varieties;
  • Chicken and quail eggs: you can fry scrambled eggs, omelet, cook in any way;
  • Dairy products in unlimited variety, but without fat;
  • One and a half liters of liquid for a day in the form of: tea, coffee, herbal infusion, diet drinks, water;
  • Vegetable proteins - tofu, seitan;
  • Oat bran;
  • Drying apples, pears;
  • Sweetener in any quantity;
  • Skimmed milk powder;
  • Balsamic or wine vinegar;
  • Salted soy sauce;
  • Adjika, tomato sauce, tomatoes in their juice;
  • Cumin, garlic, herbs, onions;
  • Spices for seasoning dishes;
  • Pickles;
  • Moderate amount of salt;
  • Lemon and its juice in dishes;
  • Mustard, ginger, yeast;
  • Sugar-free chewing gum;
  • Vanilla, agar-agar, petrolatum oil;
  • Sugar free lollipops.

Protein drinks

The diet allows you to drink tea, coffee without sugar, herbal decoctions and infusions, water (simple and mineral). Fruit juices and sugary drinks are prohibited. Tomato juice or celery juice with the addition of apple is good for the body. First, take a look at the carbohydrate content: there should be little.

We say categorically "no" to alcohol, ensuring the liver, kidneys and stomach. In addition, alcohol prevents such an enzyme from functioning like pepsin, which is responsible for the breakdown of animal proteins. Therefore, instead of losing weight, you gain weight and most likely develop stomach problems.

Foods strongly prohibited with a protein diet

  • Sweet: candies, chocolates, pastries, cakes, ice creams, sweet fruits and ready-to-use fruit juices;
  • Flour: bread, pasta, pastries;
  • Potatoes (in any form);
  • Sausages, sausages;
  • Fast food and prepared meals;
  • Butter and other fats;
  • Alcohol;
  • Porridge;
  • Salt, because it retains fluid in the body.

List of protein products of animal origin

On a protein diet, chicken, turkey, and rabbit are allowed, but pork and lamb are not allowed. It is better to choose milk that is low in fat or with a minimum percentage of fat.

List of protein products of animal origin:

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

List of vegetable protein products

  • soybeans;
  • Green beans and kidney beans;
  • Peanuts;
  • Lentils;
  • Buckwheat;
  • Semolina;
  • Sunflower, flax and pumpkin seeds;
  • Millet;
  • Almonds;
  • Peas, chickpeas;
  • pistachios;
  • Hazelnut;
  • Nuts 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 algae;
  • Oranges and other citrus fruits;
  • pineapple;
  • 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 some kind;
  • With severe gastrointestinal illnesses;
  • With oncological neoplasms;
  • With severe heart disease;
  • Women during pregnancy; the development of a special diet is possible, but only by a specialist.

Protein diet for a week - weight loss menu

Another benefit of the Seven Day Protein Diet for Super Fast Weight Loss is that you can make the menu at your discretion. There are no hard and fast rules here. This option is only an example. Eating meat and losing weight sounds amazing, 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 1% kefir.


  1. Breakfast: coffee, cottage cheese 100 g;
  2. Second breakfast: 250 g of fruit;
  3. Lunch: 200 gr. of boiled fish + tomato;
  4. Snack: 200 g of coleslaw;
  5. Dinner: 200g of chicken breast;
  6. Before bedtime: plain yogurt.


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


  1. Breakfast: coffee, omelet with 2 eggs, a piece of cheese;
  2. Second breakfast: 200 g of fruit;
  3. Lunch: 250 g of chicken liver with sour cream sauce;
  4. Afternoon snack: 150 g of rice, cooked with vegetables;
  5. Dinner: 200 g of steamed fish;
  6. Before bedtime: sour 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: 100 g cottage cheese 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 cooked vegetables, 100 g of rice;
  4. Afternoon snack: fruit 250 g;
  5. Dinner: 200 g. turkey fillet, green salad;
  6. Before bedtime: plain 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 (usually 200 g per meal).

As a protein diet to lose weight 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 take place 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 extensive. It is dominated by products with protein, low glycemic index carbohydrate ingredients are used.

1 week


  • Breakfast: black coffee with no 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 a 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 a crouton;
  • Lunch: large zucchini fried in vegetable oil, apples;
  • Dinner: 2 hard-boiled eggs, 200 grams of boiled beef, fresh coleslaw in vegetable oil.


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


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


  • 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 carrots, grated with vegetable oil.


  • Breakfast: unsweetened tea - one glass;
  • Lunch: 200 grams of boiled beef, fruit;
  • Dinner: dinner menu for any day described above, except Wednesday.

Week 2


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


  • Breakfast: black coffee without sugar;
  • Lunch: 1/2 boiled chicken, salad of fresh carrots or cabbage, flavored with vegetable oil;
  • Dinner: hard-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: fruit.


  • Breakfast: black coffee with no added sugar;
  • Lunch: one raw egg, boiled carrots (3 pieces), seasoned with vegetable oil, 15 grams of hard cheese;
  • Dinner: fruit.


  • Breakfast: black coffee with croutons;
  • Lunch: courgettes fried in vegetable oil, apples;
  • Dinner: two hard-boiled eggs, 200 grams of boiled beef, fresh coleslaw in 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: a hard-boiled egg, cabbage salad boiled in vegetable oil, 200 g of tomato juice;
  • Dinner: boiled or fried fish (large).

You cannot adhere to the same diet for more than 14 days, a repeat of the diet is possible no earlier than six months later. Sport and authorized foods are the key to success with a protein diet, it is this combination that will save you 6 to 7 kg or more. in a short period of time.

The Benefits of a 14 Day Protein Diet

  1. While on a diet, you will be able to perform fitness or conditioning exercises with weight loss, and rapid weight loss will not keep you waiting;
  2. Follow the basic recommendations for your protein day to give maximum results and benefits: reduce your daily calorie intake to 1000-1200 kcal. Remember the water regime: drink at least 2 liters of water on this day;
  3. With a protein diet, there is no feeling of hunger, protein foods take up to 4 hours to digest and menu snacks last less than 3 hours (with 6 meals per day);
  4. All manifestations of weakness, general fatigue, lethargy, dizziness will be minimal - compared to other diets;
  5. The 14 Day Protein Diet is one of the simplest and easiest in terms of restrictions;
  6. Body improvement takes place in a complex way - the hips become more elastic, the skin is tightened and stimulated, sleep is normalized, cellulite decreases, mood and performance increase - due to additional loads withlittle fat;
  7. The weekly menu with recipes includes a large amount of vegetable fibers, 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 with a protein diet is not the highest, but its results are different - if the correct diet is followed, weight gain will not occur for a long time;
  9. Exercising in the gym while dieting will only increase the effect of weight loss, making you slim and graceful.

Cons of a 14 day protein diet

  1. The 14 Day Protein Diet is not optimally balanced, although it is used in conjunction with fitness or conditioning;
  2. Sudden jumps in blood pressure are possible;
  3. Six meals a day will not be right for everyone;
  4. Training in gyms is assumed - which is not always possible;
  5. Repeated implementation of this variant of the protein diet for 14 days is possible not earlier than a month;
  6. All chronic illnesses while on the diet can get worse;
  7. Vitamins, trace elements and minerals are not enough for the body during the diet, and the negative effect only intensifies with additional loads. It is necessary to take multivitamin preparations or their complexes.

Protein diet - 4 weeks menu

Wondering 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 should start from your own preferences.

First week (eat half a grapefruit / orange with a boiled egg):

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

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

  • Monday:for lunch, eat boiled veal with a vegetable salad; in the evening, eat a few hard-boiled eggs and grapefruit;
  • Tuesday:Lunch with boiled turkey and vegetable salad; dinner with eggs and orange;
  • Wednesday:boiled fish with fresh cucumbers for lunch; eggs with an orange for dinner;
  • Thursday:at noon, eat eggs, low-fat hard cheese, boil vegetables; dinner with two eggs;
  • Friday:fried fish for dinner; for dinner - 2 pcs. hard-boiled eggs;
  • Saturday:boiled chicken breast for lunch, plus tomato and grapefruit; prepare yourself a fruit salad for dinner;
  • Sunday:for lunch, grilled prime rib, tomato, grapefruit; for dinner - eat as you would for lunch.

The third week with a brief 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, alternate fruits and vegetables, make salads, eat like that, whole;
  • Thursday:steamed lean fish with boiled vegetables, add a salad of vitamins to cabbage;
  • Friday:boil or fry turkey meat, eat boiled with vegetables.
  • Saturday, Sunday:fruit only at will.

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, a slice of bread, grapefruit;
  • Tuesday:fried veal (200 grams), the same amount of fresh cucumber, tomato, bread, apple or pear;
  • Wednesday:a piece of low-fat hard cheese, boiled vegetables, two cucumbers and two 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, vegetable salad, orange;
  • Saturday:boiled turkey breast, canned tuna, boiled vegetables, two cucumbers and two tomatoes, bread, apple;
  • Sunday:one serving of low-calorie cottage cheese, cucumbers, tomatoes, two glasses of kefir, grapefruit.

The main disadvantages of a protein diet

Like any other diet, with its advantages, the protein diet has some obvious drawbacks:

  • Great stress on the kidneys - due to the consumption of a large amount of protein, the kidneys get 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, vitamin and mineral complexes should be taken during the diet;
  • Disturbance of the gastrointestinal tract - can occur in some cases due to the lack of the appropriate amount of fiber, which is found in large quantities in grains, vegetables and with a protein diet they are practically excluded from thediet;
  • Dehydration of the body - can occur due to the exclusion from the diet of vegetables and fruits that contain a large amount of liquid. Therefore, in order to avoid negative consequences, it is necessary to consume at least one and a half liters of liquid per day, better than mineral water without gas;
  • The protein diet is contraindicated for people with diseases of the gastrointestinal tract, cardiovascular system and kidneys, as well as for people of advanced age, since the high content of protein in the blood increasescoagulation, which can cause blood clots.

Helpful tips for losing weight on a protein diet

  • We recommend that you drink about a glass of water (plain or mineral) 10 to 15 minutes before a meal to avoid 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 should 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 be careful at dinner time, he shouldn't be late;
  • Fix the menu (diet) in the diagram or in the table, it will help you to adhere to the diet plan exactly;
  • Diet with diet, but do not reduce physical activity, remember that physical activity is a natural catalyst to burn fat;
  • When is the best time to diet - during work or on vacation - everyone decides for themselves, depending on the nature of the work, habits, willpower. Someone is more comfortable during work, because it distracts him, he is constantly busy with something and it will help him to escape hunger and obsessive thoughts about food. Someone, on the contrary, needs a vacation or vacation, because he does not have the means to eat according to the scheme, he does not have the opportunity to carry a thermos, containers with food;
  • The most responsible and difficult days are 3-5 protein days, when the panicked body begins to replenish the depleted fat at the expense of stored fat, but at the same time it will actively ask you for foodadditional. At this time, the main thing is not to succumb to its demands 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

Eggs are the most common protein breakfast. They can be used to prepare many energizing dishes for the whole day. Among 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. Milk 1. 5%;
  • 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 bag and lay it on a plate. A great fat-free breakfast is ready!

Calamari salad with chicken

  • 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 the squid, chicken breast and eggs. Cut into cubes. Three cheeses. Grind the greens. We mix everything up. Make a vinaigrette from plain yogurt, herbs, lemon juice and pepper. Season the salad and garnish with pine nuts. Let the salad steep a bit before using it.

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

Chicken with 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 for 25-35 minutes at 180 degrees.

Pork in soy sauce

  • Pork (non-fat) - 1 kg. ;
  • Soy sauce - ½ cup;
  • Salt, pepper, meat seasoning - 2 tbsp.

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

The protein diet is the generic name for a protein diet. The diet consists of meat, fish, cottage cheese, eggs. Vegetables with fruits are used, but in smaller amounts, so are grains, soups and other foods rich in carbohydrates - the main source of energy.