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 must be remembered that such a diet cannot solve all the problems that have accumulated over many years in a couple of weeks or even a month.This diet is prohibited for people with diseases of the stomach, cardiovascular system, kidneys, arthritis, 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 such nutrition, you can quickly lose weight and a diet rich in protein allows you to satisfy your hunger.Therefore, such a diet is easier to tolerate from both a physical and psychological point of view.
Protein diet requires consultation with a nutritionist, otherwise it can be harmful to health.The Dukan diet is especially dangerous.It consists of 4 steps:
- "Attack" - you can eat only protein foods.
- “Cruise” – You are 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 (this includes protein foods).
This system can lead to the development of arthritis, liver and kidney diseases.Its 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 following are the basic rules for those who are going to follow this regime:
- Prefer diets that limit carbohydrate intake less;
- 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 that the digestion process is not disturbed.
Although sausages, sausages and processed foods are acceptable in many systems, they should be avoided because they contain too many colors and food additives.
Many people believe that a low-carb protein diet is good for diabetics.But in reality this is not completely true.For diabetes, it is advisable to slightly increase the protein intake and also reduce the carbohydrate level.This can be done only under the supervision of a doctor, otherwise hypoglycemia may develop, leading to fainting and weakness.
Basic principles of the classic protein diet
The diet for the protein diet includes fiber-rich protein foods, vegetables and fruits.By limiting carbohydrates, you can destroy fat stores in a short time.Most of these systems allow you to get rid of 3-10 kilograms of excess weight (depending on your metabolic rate) in just 10-14 days.
Protein diet, if complemented with vegetables, is balanced.But it should be combined with physical activity.This is the only way to count on stable results, otherwise the lost pounds will quickly return.
The diet includes high-protein foods: lean meat and fish, eggs, cottage cheese, kefir.You must include fresh vegetable salad in your daily menu.Several times a week you should consume complex carbohydrates - whole grain porridge (buckwheat, oatmeal), possibly nuts and even starchy vegetables.You can drink black or green tea, decoction of rose hips and clean water.With 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 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: stew of boiled cabbage (if not swollen) or 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: 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: Cooked zucchini 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 tolerated) or natural yogurt, some rye crackers;
- Second breakfast: white omelet in the oven;
- Lunch: oven-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, seasoned with oil and sprinkled with chopped nuts;
- Lunch: half a portion of boiled chicken breast and rice;
- Afternoon snack: Fruit salad, you can mix it with low-fat yogurt;
- Dinner: Boiled fish and orange for dessert.
Seventh:
- Breakfast: A cup of coffee without sugar, optional with milk;
- Second breakfast: half a loaf of whole grain bread and low-fat 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 without sugar;
- Second breakfast: salad of beetroot, cucumber and mild cheese;
- 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 prepared with natural yogurt sauce with spices;
- Afternoon snack: half 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 season it with a little salt.
popular dishes
It is important to select in advance such recipes that will make your weekday meals more varied, which will help to avoid the psychological discomfort that inevitably arises with strict diets.
Potato Salad with Egg and Herbs
Necessary:
- Potatoes – 2 pcs.;
- Quail eggs – 2-3 pcs.(or a chicken);
- Garlic cloves (already chopped) – a few pieces;
- Green onions, parsley, basil, rosemary - to taste.
Preparation:
- Potatoes are boiled in their skins, cooled and peeled.
- The greens are chopped finely.
- Mix all these ingredients and season with a sauce based on vegetable oil, mustard seeds and a small amount of grape or apple cider vinegar.
- The finished salad is decorated with "petals" of boiled eggs.Serve it at room temperature.
Green Vinaigrette
It can be served as a side dish with any meat.
For one serving you will need:
- Cauliflower – 50 grams;
- Broccoli – 50 grams;
- Watercress – a small bunch;
- Cucumber – 1 pc.;
- Sweet pepper - 1 pc.;
- Celery stalk - 1 pc.;
- Green onions - several feathers;
- Boiled egg for decoration – optional;
- Vegetable oil, mustard, salt and pepper - for dressing.
Preparation:
- The cabbage is boiled in salted water, drained, cooled and dried.
- Cut and place in a salad bowl.
- The rest of the ingredients are added raw.
- The salad is served at room temperature.
When you are on a protein diet, you should give up mayonnaise, just like ketchup.Tomato sauce or dressing based on natural yogurt and herbs can be prepared at home.Even after quitting the diet, it is advisable to consume home-made products.