A 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 accumulate over several years, in a few weeks or even a month.This diet is also contraindicated in 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, etc.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 diets are more easily tolerated both from a physiological and psychological point of view.
A protein diet requires consultation with a nutritionist, otherwise it can harm health.The Dukan diet is especially 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 include rice and pasta in the menu.
- "Stabilization", which is the final stage (includes protein foods).
This system can lead to the development of gout, 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 ground rules for those who will stick to this regimen boil down to the following:
- give preference to diets that limit the amount of carbohydrates less;
- 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 colorings and food additives.
Many people believe that low-carb protein diets are good for diabetics.But in reality this is not quite true.In diabetes, it is recommended to slightly increase the amount of protein and at the same time reduce the level of carbohydrates.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
A protein diet includes protein foods, vegetables and fruits rich in fiber.By restricting carbohydrates, you can destroy fat stores in a short period of time.Most of these systems allow you to get rid of 3-10 kg of excess weight (depending on the speed of your metabolism) in just 10-14 days.
A protein diet, if supplemented with vegetables, is balanced.But it should be combined with physical activity.This is the only way to count on stable results, because otherwise the lost pounds will quickly return.
The diet includes foods with a high protein content: lean meat and fish, eggs, cottage cheese, kefir.You should definitely include a salad of fresh vegetables 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 pure water.On this diet, you should not eat sweets, pasta, 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 a few rye biscuits;
- second breakfast: low-fat cottage cheese;
- lunch: beef stew;
- afternoon snack: salad of fresh cucumbers, tomatoes and green leaves;
- dinner: stewed cabbage (if there is no swelling) or stew of other vegetables without starch, 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 roasted;
- 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 tolerated) or natural yogurt, a few rye biscuits;
- second breakfast: white omelet 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 drizzled with butter and sprinkled with ground 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 croutons;
- afternoon snack: apple or pear;
- dinner: salad with shrimps.
eighth:
- breakfast: a cup of coffee with milk and no sugar;
- second breakfast: salad of beets, cucumber and soft cheese;
- lunch: baked chicken breast, salad of fresh vegetables;
- 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 ground 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 garnished with natural yogurt sauce with spices;
- afternoon snack: half a portion of cottage cheese (100 g);
- dinner: boiled fish, salad of fresh vegetables.
You can add vegetables to any protein dish 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 food for the week more varied, which will help you avoid the psychological discomfort that inevitably arises with strict diets.
Potato salad with egg and herbs
Mandatory:
- potatoes - 2 pcs.;
- quail eggs - 2-3 pcs.(or one chicken);
- cloves of garlic (pre-cut) - several 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 seeds and a small amount of grape or apple cider vinegar.
- The finished salad is decorated with "petals" of boiled egg.Serve it 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 connection;
- cucumber - 1 pc.;
- sweet pepper - 1 pc.;
- stalk of celery - 1 pc.;
- green onion - a few feathers;
- boiled egg for decoration - optional;
- vegetable oil, mustard, salt and pepper - for the 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, as well as 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.