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 problems accumulated over several years in a few weeks or even months.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.
Advantages and disadvantages
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 lose weight quickly, and a diet rich in proteins allows you to satisfy your hunger.Therefore, it is easier to tolerate such diets 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 steps:
- "Attack" - you can only eat protein foods.
- "Cruise" - you are allowed to add vegetables to the protein, but not all of them and only on certain days.
- "Consolidation" - you can include rice and pasta in the menu.
- "Stabilization", which is the last step (it includes protein foods).
This system can lead to the development of gout, liver and kidney diseases.Side effects from it 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 ground rules for those who are going to adhere to this regime:
- give preference to diets that limit the amount of carbohydrates 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 as not to disturb the digestive processes.
Although sausages, sausages and processed foods are acceptable in many systems, they should be avoided as 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 entirely true.For diabetes, it is recommended to slightly increase the amount of protein and reduce the level of carbohydrates at the same time.This can only be done under the supervision of a doctor, otherwise hypoglycemia may develop, leading to weakness and weakness.
Basic principles of the classic protein diet
The diet for a protein diet includes protein foods, vegetables and fruits rich in fiber.By limiting 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 metabolic rate) 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 stable results, since otherwise the lost pounds will quickly return.
The diet includes foods high in protein: lean meat and fish, eggs, cottage cheese, kefir.Your daily menu should definitely include a fresh vegetable salad.Several times a week you should eat complex carbohydrates - whole grain porridge (buckwheat, oatmeal), maybe nuts and even starchy vegetables.You can drink black or green tea, rose hip decoction, 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 put together 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 crackers;
- second breakfast: low-fat cottage cheese;
- lunch: beef stew;
- afternoon snack: salad of fresh cucumbers, tomatoes and leafy greens;
- dinner: stewed cabbage (if there is no bloating) or stew from 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 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 results;
- 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 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: baked beef.
Sixth:
- breakfast: a cup of unsweetened tea and an apple;
- the second breakfast: carrot salad, dressed with oil and sprinkled with chopped 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, optional with milk;
- second breakfast: whole grain bread and half 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 light cheese;
- lunch: baked chicken breast, fresh vegetable salad;
- dinner: Greek salad with shrimps.
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 apples and chopped nuts, you can add cinnamon and a little honey.
Tenth:
- breakfast: a cup of tea and unsweetened biscuits;
- second breakfast: a portion of oatmeal with berries;
- lunch: Caesar salad with chicken fillet, it can be dressed 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 with 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 comes from strict diets.
Potato salad with eggs and herbs
Required:
- potatoes - 2 pcs.;
- quail eggs - 2-3 pcs.(or just chicken);
- cloves of garlic (pre-cut) - a few pieces;
- green onions, parsley, basil, rosemary - to taste.
Preparation:
- Potatoes are boiled in their skins, cooled and peeled.
- The 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" from a boiled egg.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 g;
- broccoli - 50 g;
- watercress - a small bunch;
- cucumber - 1 pc.;
- sweet pepper - 1 pc.;
- celery stalk - 1 pc.;
- green onions - some 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.
- Chop and place in a salad bowl.
- Raw is added to the remaining ingredients.
- The salad is served at room temperature.
You should at least give up mayonnaise when on a protein diet, just like ketchup.Tomato sauce or dressing based on natural yogurt and herbs can be prepared at home.It is advisable to eat products produced at home even after leaving the diet.