A protein diet for weight loss is based on the fact that when the body does not normally consume carbohydrates, which are 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 accumulated over several years in a few weeks or even a month.This diet is contraindicated for people with stomach, cardiovascular system, kidney, gout, endocrine pathology, as well as women with menstrual disorders.
Pros and cons
There are several types of protein diet - 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, 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 stages:
- "Attack" - you can eat only protein foods.
- "Cruise" - it is allowed to add vegetables to the protein, but not all and only on certain days.
- "Consolidation" - you can include rice and pasta in the menu.
- The final stage is "stabilization" (which 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 main rules for those who want to follow this regime are as follows:
- prefer 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 in order not to disturb the digestive processes.
While 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 beneficial 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 reduce the level of carbohydrates.This can be done only under the supervision of a doctor, otherwise hypoglycemia may develop, causing fainting and weakness.
Basic principles of the classic protein diet
For a protein diet, the diet consists of fiber-rich protein foods, vegetables and fruits.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 your metabolic rate) in just 10-14 days.
A protein diet is balanced if it is supplemented with vegetables.But it should be combined with physical activity.This is the only way to believe in stable results, because otherwise the lost pounds will quickly return.
The diet contains high-protein foods: lean meat and fish, eggs, cottage cheese, kefir.You should definitely include a fresh vegetable salad in your menu every day.Several times a week, you should consume complex carbohydrates - whole grain porridge (buckwheat, oatmeal), maybe nuts and even starchy vegetables.You can drink black or green tea, rose hips decoction, clean 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 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 swelling) 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: 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 fruits;
- dinner: baked pumpkin 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 omelet in the oven;
- lunch: baked fish with potatoes (no more than 2 tubers);
- afternoon snack: apple or kiwi;
- lunch: stewed beef.
Sixth:
- breakfast: a glass of unsweetened tea and an apple;
- 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 taste it with low-fat yogurt;
- dinner: boiled fish and orange for dessert.
Seventh:
- breakfast: a cup of coffee without sugar, milk is optional;
- second breakfast: whole grain bread and half of low-fat cottage cheese (100 g);
- lunch: vegetable soup with croutons;
- afternoon snack: apple or pear;
- lunch: salad with shrimp.
Eighth:
- breakfast: a cup of coffee with milk and without sugar;
- second breakfast: beetroot, cucumber and soft cheese salad;
- 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 from apples and chopped nuts, you can add cinnamon and a little honey.
Tenth:
- breakfast: a cup of tea without sugar and a biscuit;
- second breakfast: a portion of oatmeal with berries;
- lunch: Caesar salad with chicken fillet, can be decorated with spicy natural yogurt sauce;
- 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 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 more varied during the week, which will help to avoid the psychological discomfort that inevitably arises with strict diets.
Potato salad with eggs and greens
Required:
- potatoes - 2 pieces;
- quail eggs - 2-3 pcs.(or a chicken);
- cloves of garlic (pre-chopped) - a few pieces;
- green onions, 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 boiled egg "petals".Serve at room temperature.
Green vinaigrette
It can be served as a side dish with any meat.
For one service you will need:
- cauliflower - 50 g;
- broccoli - 50 g;
- watercress - a small bunch;
- cucumber - 1 piece;
- sweet pepper - 1 piece;
- celery stalk - 1 piece;
- green onion - a few feathers;
- boiled egg for decoration - optional;
- vegetable oil, mustard, salt and pepper - for dressing.
Preparation:
- Cabbage is boiled in salted water, filtered, cooled and dried.
- Cut and put in a salad bowl.
- The remaining ingredients are added raw.
- Salad is served at room temperature.
At least when you are on a protein diet, you should give up mayonnaise, like ketchup.Dressing based on tomato sauce or natural yogurt and greens can be prepared at home.Even after leaving the diet, it is recommended to consume home-made products.