What is a protein diet for weight loss

The protein diet for weight loss is based on the fact that when the body does not receive carbohydrates, which are normally the main source of energy, it begins to actively break down fat deposits.

It should be remembered that such a diet cannot solve all the problems that accumulate over several years, in a couple of weeks or even a month. Such a diet is contraindicated for people with diseases of the stomach, cardiovascular system, kidneys, gout, endocrine pathologies, as well as for women with menstrual irregularities.

Pros and Cons

There are several types of protein diets - Ducan, Atkins and others. They all share advantages and disadvantages. With the help of such a diet, you can quickly lose weight, and a diet rich in protein can satisfy the feeling of hunger. Therefore, such diets are easier to tolerate both from a physiological and psychological point of view.

Protein diets should be consulted with a dietitian otherwise they can be harmful to your health. Dukan's diet is especially dangerous. It consists of 4 phases:

  1. "Attack" - only protein foods can be consumed.
  2. "Cruise" - vegetables are allowed to be added to the protein, but not all and only on certain days.
  3. "Consolidation" - you can include rice and pasta in the menu.
  4. "Stabilization", which is the final stage (it includes protein foods).

This system can lead to the development of gout, liver and kidney disease. Side effects from it usually appear only after six months, so it is better to abandon the Ducan system in favor of a classic protein diet that includes some carbohydrate foods and vitamins.

The basic rules for those who are going to adhere to this regime are as follows:

  • give preference to diets that are less restrictive on carbohydrates;
  • choose lean meats - chicken, turkey, rabbit;
  • take vitamin complexes separately;
  • it is imperative to include more water, bran and low-fat fermented milk products in the diet so as not to disrupt digestion.

Although sausages, cold cuts and convenience foods are allowed in many systems, these should be discarded as they contain a lot of dyes and food additives.

Low-carb protein diets are widely believed to be beneficial for diabetics. But in reality, this is not entirely true. In diabetes, it is recommended to slightly increase the amount of protein while reducing the level of carbohydrates. This can only be done under the supervision of a physician, otherwise hypoglycemia may develop, which leads to fainting and weakness.

Basic Principles of the Classic Protein Diet

The diet of a protein diet includes protein foods, vegetables and fruits that are rich in fiber. By limiting carbohydrates, you can destroy fat stores, and in a short period of time. Most of these systems allow you to get rid of 3-10 kg of excess weight (depending on the metabolic rate) in just 10-14 days.

The protein diet, if supplemented with vegetables, is balanced. But it must be combined with physical activity. This is the only way to count on stable results, because otherwise the lost pounds will quickly return.

The diet includes foods with a high protein content: lean meats and fish, eggs, cottage cheese, kefir. It is imperative to include a salad of fresh vegetables in the menu every day. Several times a week, complex carbohydrates should be consumed - these are whole grain cereals (buckwheat, oatmeal), possibly nuts and even starchy vegetables. You can drink black or green tea, rosehip broth, clean water. With this diet, you should not eat sweets, pastries, ice cream, bananas and grapes.

The menu for 10 days can be composed as follows (taking into account the individual characteristics of the organism).


First day:

  • breakfast: a cup of tea without sugar and a few rye croutons;
  • second breakfast: low-fat cottage cheese;
  • lunch: beef stew;
  • afternoon snack: salad of fresh cucumbers, tomatoes and leafy greens;
  • dinner: stewed cabbage (if there is no bloating) or stew of other non-starchy vegetables, a glass of kefir at night.


  • breakfast: a cup of coffee without sugar;
  • second breakfast: a small portion of rice porridge, boiled in water;
  • lunch: chicken fillet baked in the oven, vegetable salad;
  • afternoon tea: an orange or an apple if you are allergic to citrus fruits;
  • Dinner: carrot salad and two boiled eggs.


  • breakfast: coffee without sugar;
  • second breakfast: any lean meat, boiled or baked;
  • lunch: boiled fish and vegetable salad;
  • afternoon tea: any two fruits;
  • Dinner: zucchini stewed in sour cream sauce with green peas.


  • breakfast: a cup of tea;
  • second breakfast: a portion of buckwheat porridge;
  • lunch: pumpkin soup with croutons;
  • afternoon snack: fruit salad;
  • Dinner: a portion of rice with vegetables.


  • breakfast: a glass of milk (if tolerated) or natural yogurt, a few rye croutons;
  • second breakfast: protein omelet in the oven;
  • lunch: fish baked in the oven with potatoes (no more than 2 tubers);
  • afternoon tea: apple or kiwi;
  • dinner: baked beef.


  • breakfast: a cup of unsweetened tea and an apple;
  • second breakfast: carrot salad, seasoned with oil and sprinkled with chopped nuts;
  • lunch: boiled chicken breast and half a portion of rice;
  • afternoon tea: fruit salad, you can season it with low-fat yogurt;
  • Dinner: boiled fish and an orange for dessert.


  • breakfast: a cup of coffee without sugar, it is possible with milk;
  • second breakfast: whole grain bread and half a portion of low-fat cottage cheese (100 g);
  • lunch: vegetable soup with croutons;
  • afternoon snack: apple or pear;
  • Dinner: Shrimp salad.


  • breakfast: a cup of coffee with milk and no sugar;
  • second breakfast: salad of beets, cucumber and mild cheese;
  • lunch: baked chicken breast, fresh vegetable salad;
  • Dinner: Greek Shrimp Salad.


  • breakfast: a cup of tea without sugar;
  • second breakfast: low-fat cottage cheese;
  • lunch: potato salad with boiled egg and aromatic herbs;
  • afternoon tea: orange;
  • Dinner: fruit salad with apples and chopped nuts, add cinnamon and some honey.


  • breakfast: a cup of unsweetened tea and biscuit biscuits;
  • second breakfast: a portion of oatmeal with berries;
  • lunch: Caesar salad with chicken fillet, you can season with natural yogurt sauce with spices;
  • afternoon snack: half portion of cottage cheese (100 g);
  • Dinner: boiled fish, fresh vegetable salad.

Greens can be added to any protein dish on this menu - even to cottage cheese if cooked with a little salt.

Popular Recipes

It is important to choose in advance recipes that will make your meals more varied for the week, which will help to avoid the psychological discomfort that inevitably arises with strict diets.

Potato salad with egg and herbs

recipe for making salad while following a protein diet


  • potatoes - 2 pcs. ;
  • quail eggs - 2-3 pcs. (or one chicken);
  • garlic cloves (pre-chopped) - a couple;
  • green onions, parsley, basil, rosemary - to taste.


  1. Potatoes are boiled in their skins, cooled and peeled.
  2. The greens are finely chopped.
  3. Mix all these ingredients and dress with a sauce based on vegetable oil, mustard seeds and a little grape or apple cider vinegar.
  4. Ready salad is decorated with boiled egg "petals". Serve it at room temperature.

Green vinaigrette

how to make vinaigrette following a protein diet

It can be served as a side dish with any meat.

For one serving you will need:

  • cauliflower - 50 g;
  • broccoli - 50 g;
  • watercress - small bunch;
  • cucumber - 1 pc . ;
  • sweet pepper - 1 pc . ;
  • celery stalk - 1 pc . ;
  • green onions - several feathers;
  • boiled egg for decoration - optional;
  • vegetable oil, mustard, salt and pepper - for dressing.


  1. Cabbage is boiled in salted water, drained, cooled and dried.
  2. Cut and place in a salad bowl.
  3. The rest of the ingredients are added raw.
  4. The salad is served at room temperature.

Mayonnaise should be discarded at least for the duration of a protein diet, like ketchup. You can make a tomato sauce or natural yogurt and herbal dressing at home. It is advisable to use products of your own production and after leaving the diet.