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 few weeks or even a month.This diet is also contraindicated for people with diseases of the stomach, cardiovascular system, kidneys, gout, endocrine pathologies, as well as women with menstrual disorders.
Pros and cons
There are several types of protein diets - Dukan, Atkins and others.All have common advantages and disadvantages.With the help of such a diet, you can quickly lose weight, and a diet rich in proteins allows you to satisfy hunger.Therefore, such diets are easier to tolerate both from a physiological and psychological point of view.
A protein diet requires consultation with a nutritionist, otherwise it can be harmful to health.The Dukan diet is particularly dangerous.It consists of 4 stages:
- "Attack" - you can only eat protein food.
- "Cruising" - it is allowed to add vegetables to proteins, but not all and only on certain days.
- "Consolidation" - you can include rice and pasta in the menu.
- "Stabilization", which is the final stage (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 leave the Dukan system in favor of a classic protein diet, including some foods that contain carbohydrates and vitamins.
The basic rules for those who will adhere to this regimen are as follows:
- give preference to diets that are less restrictive in the amount of 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 disturb the digestive processes.
Although sausages, sausages and processed foods are acceptable in many systems, they should be avoided because they contain a lot of coloring and food additives.
Many people believe that low-carb diets are good for diabetics.But in reality this is not entirely true.In the case of diabetes, it is recommended to slightly increase the amount of protein and at the same time decrease 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 protein diet includes protein foods, vegetables and fruits rich in fiber.By restricting 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 weight (depending on your metabolism) 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 count on stable results, because otherwise the lost kilograms will quickly return.
The diet includes foods rich in protein: lean meat and fish, eggs, fresh cheese, kefir.Fresh vegetable salad should definitely be included 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 and pure water.With this diet, you should not eat sweets, pastries, ice cream, bananas and grapes.
The menu for 10 days can be compiled as follows (taking into account the individual characteristics of the body).
To me
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 vegetables;
- dinner: stewed cabbage (if there is no bloating) or stew made from other non-starchy vegetables, a glass of kefir in the evening.
other:
- 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 baked;
- lunch: boiled fish and vegetable salad;
- afternoon snack: any two fruits;
- dinner: zucchini stewed in 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;
- 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, covered with oil and sprinkled with chopped walnuts;
- 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 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 croutons;
- afternoon snack: apple or pear;
- dinner: salad with shrimp.
eight:
- breakfast: a cup of coffee with milk and no sugar;
- second breakfast: beet, cucumber and mild cheese salad;
- lunch: baked 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: fruit salad of 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, 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 from this menu - even cottage cheese, if you cook it with a little salt.
Popular recipes
It is important to choose recipes in advance that will make your meals for the week more varied, which will help to avoid the psychological discomfort that inevitably arises from strict diets.
Potato salad with eggs and herbs
Required:
- potatoes - 2 pcs.;
- quail eggs - 2-3 pcs.(or one chicken);
- clove of garlic (previously chopped) - a couple of pieces;
- green onion, 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 sauce based on vegetable oil, mustard and a small amount of grape or apple 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;
- watercress - small cluster;
- cucumber - 1 pc.;
- sweet pepper - 1 pc.;
- stalk of celery - 1 pc.;
- green onions - a few feathers;
- boiled egg for decoration - as desired;
- vegetable oil, mustard, salt and pepper - for dressing.
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.
You should give up mayonnaise at least while on a protein diet, just like ketchup.You can prepare tomato sauce or dressing based on natural yogurt and herbs at home.It is recommended to consume homemade products even after leaving the diet.