The protein diet for weight loss is based on the fact that without carbohydrates, which are usually the main source of energy, the body begins to actively break down fat deposits.
It must be remembered that such a diet cannot solve all the problems accumulated over several years in a couple of weeks or even a month.This diet is also prohibited for people with diseases of the stomach, cardiovascular system, kidneys, gout, endocrine pathologies, as well as women with menstrual cycle disorders.
Pros and cons
There are several types of protein diets - Dukan, Atkins, etc.All of them have common advantages and disadvantages.With the help of such a diet, you can quickly lose weight, and a diet rich in protein allows you to suppress hunger.Therefore, such diets are easier to tolerate both physiologically and psychologically.
It is necessary to consult a nutritionist about the protein diet, otherwise it can be harmful to health.The Dukan diet is particularly dangerous.It consists of 4 phases:
- "Attack" - you can eat only protein food.
- "Cruise" - it is allowed to add vegetables to proteins, but not all and only on certain days.
- "Consolidation" - you can add rice and pasta to the menu.
- "Stabilization", which is the last stage (includes protein food).
This system can lead to 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 and choose a classic protein diet, including some carbohydrate-containing foods and vitamins.
The main rules for those who intend to follow this regime are as follows:
- prefer diets that are less restrictive in carbohydrates;
- choose lean meat - chicken, turkey, rabbit;
- use vitamin complexes separately;
- Be sure to include more water, bran and low-fat fermented milk products in your diet so as not to disturb the digestive processes.
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 low-carb, high-protein diets are good for diabetics.However, in reality, this is not entirely true.In case of diabetes, it is recommended to slightly increase the amount of protein and at the same time reduce the amount of carbohydrates.This can be done only under the supervision of a doctor, otherwise hypoglycemia may develop, which leads to fainting and weakness.
Basic principles of the classic protein diet
A protein diet diet includes protein foods, vegetables, and fruits that are rich in fiber.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, if supplemented with vegetables, is balanced.However, this must be combined with physical activity.This is the only way to expect stable results, otherwise the lost pounds will quickly return.
The diet includes foods rich in protein: lean meat and fish, eggs, cottage cheese, kefir.You should definitely include fresh vegetable salad in your daily menu.Complex carbohydrates should be consumed several times a week - whole grain porridge (buckwheat, oatmeal), possibly nuts and even starchy vegetables.You can drink black or green tea, rosehip decoction, clean water.Following this diet, you cannot eat sweets, baked goods, ice cream, bananas and grapes.
The 10-day menu 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;
- lunch: beef stew;
- afternoon snack: salad of fresh cucumbers, tomatoes and leafy greens;
- dinner: stewed cabbage (if there is no bloating) or stew 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;
- 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 fried;
- lunch: 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: part of buckwheat porridge;
- lunch: pumpkin soup with toast;
- 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;
- 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 coated 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 an orange for dessert.
Seventh:
- breakfast: a cup of coffee without sugar, optionally with milk;
- second breakfast: whole grain bread and half a portion of low-fat cottage cheese (100 g);
- lunch: vegetable soup with toast;
- afternoon snack: apple or pear;
- dinner: salad with shrimp.
Eighth:
- breakfast: a cup of coffee with milk and no sugar;
- second breakfast: beetroot, cucumber and mild cheese salad;
- lunch: fried 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: fruit salad of apples and chopped nuts, you can add cinnamon and a little honey.
Tenth:
- breakfast: a cup of unsweetened tea and cookies;
- second breakfast: a portion of oatmeal with berries;
- lunch: Caesar salad with chicken fillet, can be seasoned 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 greens to any protein dish on this menu - even cottage cheese if you make it with a little salt.
Popular recipes
It is important to select recipes in advance that will make the weekly dishes more varied, which will help to avoid psychological discomfort that inevitably arises when following strict diets.
Potato salad with egg and herbs
Required:
- potatoes - 2 pcs.;
- quail eggs - 2-3 pcs.(or one chicken);
- cloves of garlic (pre-chopped) - a couple of pieces;
- green onions, parsley, basil, rosemary - to taste.
Preparation:
- Potatoes are boiled in their skins, cooled and peeled.
- Greens are finely chopped.
- Mix all these ingredients and season with a dressing made of vegetable oil, mustard beans and a small amount of grape or apple cider vinegar.
- Prepared salad is decorated with "petals" of boiled egg.Serve at room temperature.
Green vinaigrette
It can be served as a side dish to any meat.
For one serving you will 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 egg for decoration - optional;
- vegetable oil, mustard, salt and pepper - for sauce.
Preparation:
- Cabbage is boiled in salted water, drained, cooled and dried.
- Slice and place in a salad bowl.
- The remaining ingredients are added raw.
- The salad is served at room temperature.
Mayonnaise should be avoided at least while on a protein diet, as should ketchup.At home, you can prepare tomato sauce or a sauce made from natural yogurt and herbs.It is advisable to use homemade products even after leaving the diet.