The 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.
Keep in mind that such a diet cannot solve all the problems 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 pathology, 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 lose weight quickly, and a diet rich in protein allows you to satisfy your hunger.Therefore, such a diet is easier to tolerate from a physiological and psychological point of view.
A protein diet requires consultation with a nutritionist, otherwise it can be harmful to health.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 and only on certain days.
- "Unification" - you can include rice and pasta in the menu.
- "Stabilization", which is the final stage (it includes protein food).
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 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 a diet that limits the amount of less carbohydrates;
- 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 interfere with the digestive process.
Although sausages, sausages and processed foods are acceptable in many systems, they should be avoided because they contain many dyes and food additives.
Many people believe that a low-carb protein diet is good for diabetics.But in reality this is not entirely true.For diabetes, it is recommended to slightly increase the amount of protein and at the same time reduce the level of carbohydrates.This can only be done under the supervision of a doctor, otherwise hypoglycemia may develop, leading to fainting and weakness.
Basic principles of the classic protein diet
A diet for a protein diet includes protein foods, vegetables and fruits that are rich in fiber.By limiting carbohydrates, you can destroy fat reserves in a short period of time.Most of these systems allow you to get rid of 3-10 kg of excess body weight (depending on your metabolic rate) in just 10-14 days.
A protein diet, if supplemented with vegetables, is balanced.But it must be combined with physical activity.This is the only way to calculate a stable result, because otherwise, the lost pounds will return quickly.
The diet includes high-protein foods: lean meat and fish, eggs, cottage cheese, kefir.You should definitely include fresh vegetable salad in your daily menu.Several times a week you need to take complex carbohydrates - whole grain porridge (buckwheat, oatmeal), maybe nuts and even starchy vegetables.You can drink black or green tea, rose hip decoction, and clean water.With this diet, you cannot eat sweets, baked goods, ice cream, bananas and grapes.
The menu for 10 days can be arranged as follows (taking into account the individual characteristics of the body).
Menu
First day:
- breakfast: a cup of tea without sugar and some rye crackers;
- second breakfast: low-fat cottage cheese;
- lunch: beef stew;
- afternoon snack: salad of fresh cucumbers, tomatoes and leafy vegetables;
- dinner: boiled cabbage (if there is no bloating) or boiled 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 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: boiled zucchini in sour cream sauce with green beans.
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 accepted) or natural yogurt, a few rye crackers;
- second breakfast: white omelette in the oven;
- lunch: fish baked in the oven with potatoes (no more than 2 potatoes);
- afternoon snack: apple or kiwi;
- dinner: roast beef.
Sixth:
- breakfast: a cup of tea without sugar 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 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 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 shrimp.
Eighth:
- breakfast: a cup of coffee with milk and no sugar;
- second breakfast: beet salad, 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 eggs and aromatic herbs;
- afternoon snack: orange;
- dinner: apple fruit salad and chopped nuts, you can add cinnamon and a little honey.
Tenth:
- breakfast: a cup of tea and biscuits without sugar;
- second breakfast: a portion of oatmeal with berries;
- lunch: Caesar salad with chicken fillet, can be dressed with natural yogurt sauce with spices;
- afternoon snack: half a portion of cottage cheese (100 g);
- dinner: boiled fish, fresh vegetable salad.
You can add vegetables to any protein dish from this menu - even to cottage cheese, if you cook it with a little salt.
Popular recipes
It is important to choose a recipe in advance that will make your food for the week more varied, which will help avoid the psychological discomfort that inevitably arises with a strict diet.
Potato salad with eggs and herbs
Required:
- potatoes - 2 pcs.;
- quail eggs - 2-3 pcs.(or a chicken);
- cloves of garlic (pre-chopped) - a few pieces;
- green onions, parsley, basil, rosemary - to taste.
Preparation:
- Potatoes are boiled in their skins, cooled and peeled.
- Finely chopped vegetables.
- Mix all these ingredients and season with a sauce based on vegetable oil, mustard seeds and a little wine or apple cider vinegar.
- The finished salad is decorated with "petals" from boiled eggs.Serve at room temperature.
Green vinaigrette
It can be served as a side dish with any meat.
For one serving you need:
- cauliflower - 50 g;
- broccoli - 50 g;
- watercress - a small bunch;
- cucumber - 1 pc.;
- sweet pepper - 1 pc.;
- stalk of celery - 1 pc.;
- green onions - a few feathers;
- boiled eggs for decoration - optional;
- vegetable oil, mustard, salt and pepper - for dressing.
Preparation:
- Cabbage is boiled in salted water, drained, cooled and dried.
- Cut and place in a salad bowl.
- The remaining ingredients are added raw.
- Salad is served at room temperature.
You should leave mayonnaise at least while you are on a protein diet, just like ketchup.Tomato sauce or dressing based on yogurt and natural herbs can be prepared at home.It is advisable to take homemade products even after leaving the diet.