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 must be remembered that such a diet cannot solve all the problems that have accumulated over several years, in a few weeks or even in a month.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.
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 this nutrition, you can quickly lose weight, and a high-protein diet allows you to satisfy 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 may be harmful to your health.The Dukan diet is especially dangerous.It consists of 4 phases:
- “Attack” - you can only eat 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.
- “Stabilization”, which is the final stage (includes protein foods).
This system can lead to the development of gout, liver and kidney disease.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 basic rules for those who will join this regime are as follows:
- give preference to diets that limit less carbohydrates;
- 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 disrupt the digestive processes.
Although sausages, sausages and processed foods are acceptable in many systems, they should be avoided because they contain many food colorings and additives.
Many people believe that 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 proteins and at the same time reduce the level of carbohydrates.This can only be done under the supervision of a doctor, otherwise hypoglycemia may occur, 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 lose 3 to 10 kg of excess weight (depending on your metabolic rate) in just 10 to 14 days.
A protein diet, if supplemented with vegetables, is balanced.But it must be combined with physical activity.Only in this way can you count on stable results, otherwise the lost kilos will quickly return.
The diet includes foods rich in protein: lean meat and fish, eggs, cottage cheese, kefir.You should definitely include a 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, rosehip 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 drawn up as follows (taking into account the individual characteristics of the body).
Menu
First day:
- breakfast: a cup of unsweetened tea and some rye crackers;
- second breakfast: low-fat cottage cheese;
- lunch: meat stew;
- afternoon snack: fresh cucumber, tomato and green leaf salad;
- dinner: boiled cabbage (if there is no swelling) or stew from other non-starchy vegetables, a glass of kefir in the evening.
Second:
- breakfast: a cup of unsweetened coffee;
- second breakfast: a small portion of rice porridge cooked in water;
- lunch: oven-baked chicken fillet, vegetable salad;
- afternoon snack: orange or apple if 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: zucchini stewed in sour cream sauce with peas.
Room:
- 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: roast meat.
Sixth:
- breakfast: a cup of unsweetened tea and an apple;
- second breakfast: carrot salad seasoned with olive oil and sprinkled with chopped walnuts;
- 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 orange for dessert.
Seventh:
- breakfast: a cup of unsweetened coffee, optional with milk;
- second breakfast: wholemeal 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 shrimp.
Eighth:
- breakfast: a cup of coffee with milk and no sugar;
- second breakfast: beetroot, cucumber and mild cheese salad;
- lunch: roast chicken breast, fresh vegetable salad;
- dinner: Greek salad with shrimp.
Ninth:
- breakfast: a cup of unsweetened tea;
- second breakfast: low-fat cottage cheese;
- lunch: potato salad with boiled egg and herbs;
- afternoon snack: orange;
- dinner: fruit salad of apple and chopped walnuts, you can add cinnamon and a little honey.
Tenth:
- breakfast: a cup of unsweetened tea 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 portion of cottage cheese (100 g);
- dinner: boiled fish, fresh vegetable salad.
You can add greens to any protein dish on this menu - even to cottage cheese, if you cook it with a little salt.
Popular recipes
It is important to select recipes in advance that make the week's meals more varied, which will help avoid the psychological discomfort that inevitably arises with strict diets.
Potato salad with egg and herbs
Mandatory:
- potatoes – 2 pieces;
- quail eggs – 2-3 pcs.(or a chicken);
- garlic cloves (pre-chopped) – a few pieces;
- chives, 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 made from vegetable oil, mustard 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 serving you will need:
- cauliflower – 50 g;
- broccoli - 50 g;
- watercress - a small bunch;
- cucumber – 1 unit;
- bell pepper – 1 pc.;
- celery stalk - 1 pc.;
- chives - a few feathers;
- boiled egg for decoration - optional;
- vegetable oil, mustard, salt and pepper - for seasoning.
Preparation:
- The cabbage is boiled in salted water, drained, cooled and dried.
- Cut 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 you are on a protein diet, as well as ketchup.Tomato sauce or a sauce based on natural yogurt and herbs can be prepared at home.It is advisable to consume home-made products even after leaving the diet.