A protein diet for weight loss is based on the fact that when the body does not receive carbohydrates, which are normally 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 for people with diseases of the stomach, cardiovascular system, kidneys, gout, endocrine pathology, as well as for women with menstrual irregularities.
The good and the bad
There are several types of protein diets - Dukan, Atkins and others.All have common advantages and disadvantages.With the help of such food, you can quickly lose weight, and a diet rich in protein allows you to satisfy your hunger.Therefore, such diets are easier to tolerate both 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 stages:
- "Attack" - you can only eat 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 (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 foods with carbohydrates and vitamins.
The ground rules for those who will adhere to this regime come down to the following:
- 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 food colorings and additives.
Many people believe that low-protein, low-carb 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 at the same time decrease the level of carbohydrates.This can only be done under the supervision of a doctor, otherwise hypoglycemia can develop, which leads to fainting 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 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 your metabolic rate) 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 calculate lasting results, as otherwise the lost kilograms will quickly return.
The diet includes foods rich in protein: lean meat and fish, eggs, cottage cheese, kefir.You should definitely include a salad with fresh vegetables in your daily menu.Several times a week you should consume complex carbohydrates - porridge with whole grains (buckwheat, oats), maybe nuts and even starchy vegetables.You can drink black or green tea, rose decoction and pure 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 with fresh cucumbers, tomatoes and leafy greens;
- dinner: boiled 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 cooked 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.
The third:
- breakfast: coffee without sugar;
- second breakfast: any meat without fat, boiled or baked;
- lunch: salad with boiled fish and vegetables;
- afternoon snack: any two fruits;
- dinner: zucchini boiled in sour cream with 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: baked fish with potatoes (no more than 2 tubers);
- afternoon snack: apple or kiwi;
- dinner: roast beef.
Sixth:
- breakfast: a cup of tea without sugar and an apple;
- second breakfast: carrot salad, smeared with oil and sprinkled with chopped nuts;
- lunch: boiled chicken breast and half a portion of rice;
- afternoon snack: fruit salad, you can enjoy 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: 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 with beetroot, cucumber and soft cheese;
- lunch: baked chicken breast, salad with fresh vegetables;
- dinner: Greek salad with shrimps.
The 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 with apples and chopped nuts, you can add cinnamon and a little honey.
Tenth:
- breakfast: a cup of tea without sugar and cookies;
- second breakfast: a portion of oatmeal with berries;
- lunch: Caesar salad with chicken fillet, can be dressed with natural yogurt sauce with spices;
- afternoon snack: half a piece of cottage cheese (100 g);
- dinner: boiled fish, salad with fresh vegetables.
You can add greens to any protein dish from this menu – even cottage cheese, if you cook it with a little salt.
Popular recipe
It is important to choose recipes in advance that will make your meals for the week more varied, which will help avoid the psychological discomfort that inevitably arises with strict diets.
Potato salad with eggs and herbs
Required:
- potatoes - 2 pieces;
- quail eggs - 2-3 pieces.(or a chicken);
- cloves of garlic (pre-cut) - a few 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 dressing 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.We serve it at room temperature.
Green vinaigrette
It can be served as a side dish with any meat.
For a service you will need:
- cauliflower - 50 g;
- broccoli - 50 g;
- watercress - a small bunch;
- cucumber - 1 piece;
- sweet pepper - 1 piece;
- stalk of celery - 1 pc.;
- green onion - a few feathers;
- boiled egg for decoration - as desired;
- vegetable oil, mustard, salt and pepper - for sauce.
Preparation:
- Cabbage is boiled in salted water, drained, cooled and dried.
- Cut them up and put them 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, just like ketchup.Tomato sauce or sauce based on natural yogurt and herbs can be prepared at home.It is recommended to consume home-made products even after leaving the diet.