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.
It should be remembered that such a diet cannot solve all the problems that have accumulated over several years in a few weeks or even a month.This diet is contraindicated for people suffering from stomach, cardiovascular, kidney, gout, endocrine diseases, as well as for women with menstrual disorders.
Pros and cons
There are several types of protein diets - Dukan, Atkins and others.All have their common advantages and disadvantages.With the help of such nutrition, you can lose weight quickly, and a diet rich in proteins makes it possible to suppress hunger.Therefore, such diets are easier to tolerate both physiologically and psychologically.
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 phases:
- "Attack" - you can eat only protein foods.
- "Cruise" - you can add vegetables to the protein, but not all, and only on certain days.
- "Consolidation" - you can add rice and pasta to the menu.
- "Stabilization", which is the final stage (including 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, including some carbohydrate foods and vitamins.
The basic rules for those who will follow this system are:
- give preference to diets that are less restrictive in 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 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 protein diets are good for people with diabetes.But 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 level of carbohydrates.This should 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
The protein diet includes protein-rich foods, fiber-rich vegetables and fruits.By limiting carbohydrates, you can destroy fat reserves in a short time.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).
A protein diet is balanced if it is supplemented with vegetables.But this must be combined with physical activity.This is the only way we can expect stable results, because otherwise the lost kilos will quickly return.
The diet includes foods with a high protein content: lean meats and fish, eggs, cottage cheese, kefir.A fresh vegetable salad is definitely worth including in the everyday menu.Eat 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, pure water.With this diet, you should not eat sweets, baked goods, ice cream, bananas and grapes.
The 10-day menu can be compiled as follows (taking into account the unique characteristics of the organization).
Menu
First day:
- breakfast: a cup of tea without sugar and some rye biscuits;
- second breakfast: low-fat cottage cheese;
- lunch: beef stew;
- afternoon snack: salad of fresh cucumbers, tomatoes and leafy greens;
- dinner: steamed cabbage (if there is no bloating) or stew from other non-starchy vegetables, a glass of kefir in the evening.
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: 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 allowed) or natural yogurt, some rye crackers;
- second breakfast: white omelette in the oven;
- lunch: oven-baked fish with potatoes (up to 2 tubers);
- afternoon snack: apple or kiwi;
- dinner: roast beef.
Sixth:
- breakfast: a cup of unsweetened tea and an apple;
- second breakfast: carrot salad, smeared with oil and sprinkled with chopped walnuts;
- lunch: boiled chicken breast and half a portion of rice;
- afternoon snack: fruit salad, flavored with low-fat yogurt;
- dinner: boiled fish and orange for dessert.
Seventh:
- breakfast: a cup of coffee without sugar, optionally with milk;
- second breakfast: wholemeal 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: carrot, cucumber and light 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 walnuts, we 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, seasoned with natural yogurt sauce;
- afternoon snack: half a portion of cottage cheese (100 g);
- dinner: boiled fish, fresh vegetable salad.
From this menu, you can add greens to any protein dish - even cottage cheese, if cooked with a little salt.
Popular recipes
It is important to choose recipes in advance that make the weekly meals more varied, which helps to avoid the psychological discomfort that inevitably arises during strict diets.
Potato salad with eggs and herbs
Mandatory:
- potatoes - 2 pcs.;
- quail eggs - 2-3 pcs.(or a chicken);
- cloves of garlic (pre-chopped) - a few pieces;
- green onion, parsley, basil, rosemary - to taste.
Preparation:
- Boil the potatoes in their skins, cool and peel them.
- Finely chop the greens.
- Mix these ingredients and season with a sauce made of vegetable oil, mustard beans and a small amount of grape or apple cider vinegar.
- Decorate the finished salad 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 - a small bunch;
- cucumber - 1 pc.;
- sweet pepper - 1 pc.;
- stalk of celery - 1 pc.;
- green onion - several feathers;
- boiled egg for decoration - optional;
- vegetable oil, mustard, salt and pepper - for dressing.
Preparation:
- Boil the cabbage in salted water, strain, cool and dry.
- Cut it up and put it in a salad bowl.
- The other ingredients are added raw.
- Serve the salad at room temperature.
You have to give up mayonnaise at least as long as you follow a protein diet, just like ketchup.Tomato sauce or dressing made from natural yogurt and herbs can also be prepared at home.Even after leaving the diet, it is advisable to consume homemade products.