A protein diet for weight loss is based on the fact that when the body does not receive carbohydrates, which are usually the main source of energy, it begins to actively break down fat deposits.
It must be remembered that such a diet cannot solve all the problems that have accumulated over several years in a few weeks or even a month.This diet is also contraindicated for people with diseases of the stomach, cardiovascular system, kidneys, gout, endocrine disorders, as well as women with menstrual irregularities.
pros and cons
There are several types of protein diets - Dukan, Atkins and others.They all have the same advantages and disadvantages.With the help of such nutrition, you can quickly lose weight, and a protein-rich diet allows you to satisfy your hunger.Therefore, such a diet is easier to tolerate both from a physiological and psychological point of view.
A protein diet requires consultation with a nutritionist, otherwise it can be dangerous to health.The Dukan diet is very dangerous.It consists of 4 phases:
- "Attack" - you can only eat protein foods.
- "Cruise" - you are allowed to add vegetables to the protein, but not all of them and only on certain days.
- "Consolidation" - you can include rice and pasta in the menu.
- “Stabilization”, that is, the final stage (including protein foods).
This system can cause the development of gout, liver and kidney diseases.Side effects usually appear only after six months, so it is better to abandon the Dukan system in favor of a classic protein diet, including some carbohydrate foods and vitamins.
The basic rules for those who will adhere to this regime are as follows:
- give preference to diets that limit the amount of carbohydrates to a lesser extent;
- choose lean meat - chicken, turkey, rabbit;
- take vitamin complexes separately;
- Be sure to include more water, bran and low-fat fermented milk products in your diet so as not to disrupt the digestive process.
Although sausages, sausages and processed foods are acceptable in many systems, these products should be avoided because they contain many dyes and food additives.
Many people believe that a low carbohydrate and protein diet is good for diabetes sufferers.However, in reality this is not entirely true.For diabetes sufferers, it is recommended to slightly increase the amount of protein and at the same time reduce the carbohydrate content.This can only be done under the supervision of a doctor, otherwise hypoglycemia may occur, leading to fainting and weakness.
Basic principles of the classic protein diet
The diet for a protein diet includes protein foods, vegetables and fruit rich in fiber.By limiting carbohydrates, you can destroy fat reserves in a short time.Most of these systems allow you to get rid of 3-10 kg of excess weight (depending on your metabolic rate) in just 10-14 days.
A protein diet if supplemented with vegetables means it is balanced.However, it must be accompanied by physical activity.This is the only way to count on stable results, because otherwise the lost weight will quickly return.
The diet includes foods high in protein: lean meat and fish, eggs, cottage cheese, kefir.You should definitely include fresh vegetable salads in your daily menu.Several times a week you should consume complex carbohydrates - whole grain porridge (buckwheat, oatmeal), perhaps nuts and even starchy vegetables.You can drink black or green tea, rose hip decoction, and clean water.With this diet, you should not eat sweets, baked goods, ice cream, bananas and grapes.
The menu for 10 days can be structured as follows (taking into account the individual characteristics of the body).
Can't
First day:
- breakfast: a cup of tea without sugar and some rye biscuits;
- second breakfast: low-fat cottage cheese;
- lunch: beef soup;
- afternoon snack: salad of fresh cucumber, tomato and greens;
- dinner: boiled cabbage (if not bloated) or other non-starchy vegetable stew, a glass of kefir in the evening.
Second:
- breakfast: a cup of coffee without sugar;
- second breakfast: a small portion of rice porridge cooked in water;
- lunch: chicken fillet, baked in the oven, vegetable salad;
- afternoon snack: orange or apple if you are allergic to citrus fruits;
- dinner: carrot salad and two boiled eggs.
Third:
- breakfast: coffee without sugar;
- second breakfast: any lean meat, boiled or baked;
- lunch: boiled fish and vegetable salad;
- afternoon snack: any two fruits;
- dinner: zucchini stewed in sour cream sauce with green beans.
Fourth:
- breakfast: 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.
Fifth:
- breakfast: a glass of milk (if tolerated) or natural yogurt, a few rye biscuits;
- second breakfast: white omelet in the oven;
- lunch: fish baked in the oven with potatoes (no more than 2 tubers);
- afternoon snack: apple or kiwi;
- dinner: roast beef.
Sixth:
- breakfast: a cup of unsweetened tea and an apple;
- second breakfast: carrot salad, dressed with oil and sprinkled with chopped nuts;
- lunch: boiled chicken breast and half a portion of rice;
- afternoon snack: fruit salad, you can season it with low-fat yogurt;
- dinner: boiled fish and oranges for dessert.
Seventh:
- breakfast: a cup of coffee without sugar, optional with milk;
- second breakfast: whole grain toast and half a portion of low-fat cottage cheese (100 g);
- lunch: vegetable soup with croutons;
- afternoon snack: apple or pear;
- dinner: salad with shrimps.
Eighth:
- breakfast: a cup of coffee with milk and no sugar;
- second breakfast: salad of beets, cucumber and light cheese;
- lunch: grilled chicken breast, fresh vegetable salad;
- dinner: Greek salad with shrimp.
Ninth:
- breakfast: a cup of tea without sugar;
- second breakfast: low-fat cottage cheese;
- lunch: potato salad with boiled egg and aromatic herbs;
- afternoon snack: orange;
- dinner: apple salad and chopped nuts, you can add cinnamon and a little honey.
Tenth:
- breakfast: a cup of unsweetened tea and biscuits;
- second breakfast: a portion of oatmeal with berries;
- lunch: Caesar salad with chicken fillet, can be dressed with natural yogurt sauce with herbs;
- afternoon snack: half a portion of cottage cheese (100 g);
- dinner: boiled fish, fresh vegetable salad.
You can add greens to any protein dish from this menu - even to cottage cheese, if you cook it with a little salt.
Popular recipe
It is important to choose in advance recipes that will make your meals for the week more varied, which will help to avoid the psychological discomfort that inevitably arises from a strict diet.
Potato salad with egg and herbs
Required:
- potatoes – 2 pieces;
- quail eggs – 2-3 pcs.(or one chicken);
- garlic cloves (pre-chopped) – a few pieces;
- green onions, parsley, basil, rosemary - to taste.
Preparation:
- Potatoes are boiled in their skins, cooled and peeled.
- Vegetables are finely chopped.
- Mix all these ingredients and season with a sauce based on vegetable oil, mustard nuts and a little wine or apple cider vinegar.
- The finished salad is decorated with “petals” from boiled eggs.Serve at room temperature.
green sauce
Can be served as a side dish with any meat.
For one serving you need:
- cauliflower – 50 grams;
- broccoli - 50 grams;
- watercress - small bunch;
- cucumber – 1 piece;
- bell pepper – 1 piece;
- celery stalk - 1 piece;
- green onions - a few feathers;
- boiled egg for decoration - optional;
- vegetable oil, mustard, salt and pepper - for dressing.
Preparation:
- Cabbage is boiled in salted water, drained, cooled and dried.
- Chop and place in a salad bowl.
- The rest of the ingredients are added raw.
- Salad is served at room temperature.
You should stop using mayonnaise at least while you are on a protein diet, such as ketchup.Tomato sauce or sauce based on natural yogurt and spices can be made at home.It is recommended to consume home-made products even after leaving the diet.