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 should be remembered that such a diet cannot solve all the problems that have been accumulating for several years in a few weeks or even months.This diet is also contraindicated for people with stomach, cardiovascular system, kidneys, gout, endocrine pathologies, as well as for women with menstrual cycle disorders.
Pros and cons
There are several types of protein diets - Dukan, Atkins and others.All of them have common advantages and disadvantages.With the help of such nutrition, you can quickly lose weight, and a protein-rich diet allows you to satisfy hunger.Therefore, such diets are easier to bear both physiologically and psychologically.
A protein diet requires the consultation of a nutritionist, otherwise it can be harmful to health.The Dukan diet is especially dangerous.It consists of 4 phases:
- "Attack" - you can eat only protein foods.
- "Cruise" - it is allowed to add vegetables to the protein, but not all and only on certain days.
- "Consolidation" - you can include rice and pasta in the menu.
- "Stabilization", which is the final stage (contains protein food).
This system can lead to the development of gout, liver and kidney diseases.Side effects from it 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 intend to follow this regime are as follows:
- Give preference to diets that limit the amount of carbohydrates less;
- choose lean meat - chicken, turkey, rabbit;
- take vitamin complexes separately;
- Be sure to include more water, bran and low-fat fermented milk products in the diet so that the digestive processes are not disturbed.
Although sausages, sausages and processed foods are acceptable in many systems, they should be avoided because they contain a lot of dyes and food additives.
Many people believe that a low carb protein diet is good for diabetics.But in reality this is not the case.In case of diabetes, it is recommended to slightly increase the amount of proteins and at the same time reduce the level of carbohydrates.This can be done only under the supervision of a doctor, otherwise hypoglycemia may develop, which causes weakness and weakness.
Basic principles of classical protein diet
A high-protein diet includes protein-rich foods, vegetables, and fiber-rich fruits.By restricting carbohydrates, you can destroy fat stores in a short period of time.Most of these systems allow you to lose 3-10 kg of excess weight (depending on your metabolic rate) in just 10-14 days.
A protein diet supplemented with vegetables is balanced.But it should be combined with physical activity.This is the only way to hope for stable results, because otherwise the lost pounds will quickly return.
The diet contains protein foods: lean meat and fish, eggs, cottage cheese, kefir.You should definitely include fresh vegetable salad in your daily menu.A few times a week you should eat complex carbohydrates - whole grain porridge (buckwheat, oatmeal), maybe even nuts and starchy vegetables.You can drink black or green tea, rose hip decoction and pure water.You should not eat sweets, pastries, ice cream, bananas and grapes during this diet.
The menu for 10 days can be made as follows (taking into account the individual characteristics of the body).
menu
first day:
- Breakfast: a cup of tea without sugar and a few rye crackers;
- Second breakfast: low-fat cottage cheese;
- Dinner: beef stew;
- Afternoon snack: salad of fresh cucumbers, tomatoes and leafy greens;
- Dinner: stewed cabbage (if there is no bloating) or stewed from other non-starchy vegetables, a glass of kefir at night.
Second:
- Breakfast: a cup of coffee without sugar;
- Second breakfast: a small portion of rice porridge boiled in water;
- Dinner: 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;
- Dinner: boiled fish and vegetable salad;
- Afternoon snack: any two fruits;
- Dinner: Zucchini stewed in sour cream sauce with green peas.
Fourth:
- 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.
Fifth:
- Breakfast: a glass of milk (if tolerated) or natural yogurt, a few rye crackers;
- Second breakfast: white omelette in the oven;
- Dinner: fish baked in the oven with potatoes (no more than 2 tubers);
- Afternoon snack: apple or kiwi;
- Dinner: Baked beef.
Sixth:
- Breakfast: a cup of unsweetened tea and an apple;
- Second breakfast: carrot salad, prepared with oil and chopped nuts;
- Lunch: boiled chicken breast and half a portion of rice;
- Afternoon snack: fruit salad, you can taste it with low-fat yogurt;
- Dinner: boiled fish and orange for dessert.
Seventh:
- Breakfast: a cup of coffee without sugar, with optional 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: salad with shrimps.
Eighth:
- Breakfast: a cup of coffee with milk and without sugar;
- Second breakfast: beetroot, cucumber and soft cheese salad;
- Lunch: baked chicken breast, fresh vegetable salad;
- Dinner: Greek salad with shrimps.
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: fruit salad with apples 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, you can add natural yogurt sauce with spices;
- Afternoon snack: half a portion of cottage cheese (100 g);
- Dinner: boiled fish, fresh vegetable salad.
You can add herbs from this menu to any protein dish - even cottage cheese, if you cook it with a little salt.
Popular recipes
It is important to select recipes in advance that will make your meals more varied during the week, which will help you avoid the psychological discomfort that inevitably arises from strict diets.
Potato salad with eggs and greens
Required:
- potatoes - 2 pc.;
- Quail eggs - 2-3 pcs.(or one chicken);
- cloves of garlic (pre-cut) - several pieces;
- Green onion, parsley, basil, rosemary - to taste.
Preparation:
- Potatoes are boiled in their skins, cooled and cleaned.
- Greens are finely chopped.
- Mix all these ingredients and season with a sauce based on vegetable oil, mustard beans and a small amount of grape or apple cider vinegar.
- The finished salad is decorated with boiled egg "petals".Serve at room temperature.
green vinaigrette
It can be served as a side dish with any meat.
For one serving you will need:
- cauliflower - 50 g;
- broccoli - 50 g;
- Algae - small clusters;
- Cucumber - 1 pc.;
- sweet pepper - 1 pc.;
- stalk of celery - 1 pc.;
- green onion - a few feathers;
- boiled egg for decoration - optional;
- Vegetable oil, mustard, salt and pepper - for slimming.
Preparation:
- Cabbage is boiled in salted water, squeezed, cooled and dried.
- Cut and place in a salad bowl.
- The remaining ingredients are added to the raw materials.
- Serve the salad at room temperature.
Mayonnaise should be avoided while on a low-protein diet, as should ketchup.Tomato sauce or dressing based on natural yogurt and herbs can be prepared at home.It is desirable to take home-made products even after leaving the diet.