Protein diet for weight loss is based on the fact that the body begins to actively break down fat deposits when it does not normally receive carbohydrates, which are the main source of energy.
It should be remembered 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 pathologies, as well as women with menstrual irregularities.
Pros and cons
There are several types of protein diets - Dukan, Atkins and others.They all have common advantages and disadvantages.With the help of this type of nutrition, you can quickly lose weight, and a diet rich in protein will allow you to satisfy your hunger.Therefore, such diets are easier to tolerate both physiologically and psychologically.
Protein diet requires consultation with a nutritionist, otherwise it may be harmful to health.The Dukan diet is especially dangerous.It consists of 4 stages:
- “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.
- "Consolidation" - you can include rice and pasta in the menu.
- The final stage is "stabilization" (includes protein foods).
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 in favor of a classic protein diet with some carbohydrate foods and vitamins.
The basic rules for those who will stick to this regime are as follows:
- opt for diets that less restrict the amount of carbohydrates;
- choose lean meats - 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 processes.
Although sausages, sausages and processed foods are acceptable in many systems, they should be avoided because they contain too many colorings and food additives.
Many people believe that low-carb protein diets are good for diabetics.However, 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, which can lead to fainting and weakness.
Basic principles of the classic protein diet
The diet for the protein diet includes protein foods, fiber-rich vegetables and fruits.You can eliminate fat reserves in a short time by limiting carbohydrates.Most of these systems allow you to get rid of 3-10 kg of excess weight in just 10-14 days (depending on your metabolic rate).
The protein diet is balanced when supported by vegetables.But it should be combined with physical activity.This is the only way to count on stable results, otherwise the lost kilos 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.You should consume complex carbohydrates 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 clean water.On this diet, you should not eat sweets, baked goods, ice cream, bananas and grapes.
The menu for 10 days can be compiled as follows (taking into account the individual characteristics of the body).
Menu
First day:
- breakfast: a cup of unsweetened tea and a few rye crackers;
- second breakfast: low-fat cottage cheese;
- lunch: beef stew;
- afternoon snack: salad consisting of fresh cucumber, tomato and green leafy vegetables;
- Dinner: stew from boiled cabbage (if there is no bloating) or other non-starchy vegetables, a glass of kefir at night.
Latter:
- breakfast: a cup of unsweetened coffee;
- second breakfast: a small portion of rice porridge cooked in water;
- lunch: oven-baked chicken fillet, 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: stewed zucchini with green peas in sour cream sauce.
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 yoghurt, a few rye crackers;
- second breakfast: baked white omelet;
- lunch: baked fish 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 brushed with oil and sprinkled with chopped hazelnuts;
- lunch: boiled chicken breast and half a portion of rice;
- afternoon snack: fruit salad, you can sweeten it with low-fat yoghurt;
- Dinner: boiled fish and orange for dessert.
Seventh:
- breakfast: a cup of unsweetened coffee with milk optionally;
- 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: shrimp salad.
Eighth:
- breakfast: a cup of coffee with milk and sugar;
- second breakfast: beetroot, cucumber and soft cheese salad;
- lunch: baked chicken breast, fresh vegetable salad;
- dinner: Greek salad with shrimp.
Ninth:
- breakfast: a cup of unsweetened tea;
- second breakfast: low-fat cottage cheese;
- lunch: potato salad with boiled egg and aromatic herbs;
- afternoon snack: orange;
- Dinner: fruit salad consisting of apples and chopped nuts, you can add cinnamon and a little honey.
Tenth:
- breakfast: a cup of unsweetened tea and biscuits;
- second breakfast: one serving of oatmeal with berries;
- lunch: Caesar salad with chicken fillet can be garnished with spicy natural yoghurt dressing;
- afternoon snack: half a portion of cottage cheese (100 g);
- Dinner: boiled fish, fresh vegetable salad.
You can add greens to any protein meal on 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 weekly meals more diverse, which will help avoid psychological disorders that inevitably arise with strict diets.
Potato salad with eggs and herbs
Necessary:
- potatoes – 2 pieces;
- quail eggs – 2-3 pcs.(or a chicken);
- garlic cloves (pre-chopped) – a few pieces;
- green onions, parsley, basil, rosemary - to taste.
Preparation:
- Potatoes are boiled with their skins on, cooled and peeled.
- 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 "petals" of boiled egg.Serve at room temperature.
green salad dressing
It can be served as a side dish with any meat.
For one serving you will need:
- cauliflower – 50 g;
- broccoli - 50 g;
- watercress - a small bunch;
- cucumber – 1 piece;
- sweet pepper – 1 piece;
- celery stalk - 1 piece;
- green onion - 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 it and put it in a salad bowl.
- The remaining ingredients are added raw.
- Salad is served at room temperature.
At least when you are on a protein diet, you should give up mayonnaise, just like ketchup.Tomato sauce or gravy based on natural yoghurt and herbs can be prepared at home.It is recommended to consume home-produced products even after leaving the diet.