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 borne in mind that such a diet cannot solve all the 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 diseases, 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 quickly lose weight, and a diet rich in proteins will allow you to satisfy your hunger.Therefore, such a diet is 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 your health.The Dukan diet is particularly dangerous.It consists of 4 phases:
- "Attack" - you can only eat protein food.
- "Sailing" - you can add vegetables to the protein, but not all and only on certain days.
- "Consolidation" - you can put rice and pasta in the menu.
- "Stability", which is the final stage (it includes a protein diet).
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 carbohydrate foods and vitamins.
The basic rules for those who intend to follow this regime come down to the following:
- choosing a diet that limits the amount of carbohydrates;
- 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 process.
While hot dogs, sausages and processed foods are acceptable in many systems, they should be avoided as they contain a lot of dyes and food additives.
Many people believe that a low-carb protein diet is 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 amount of carbohydrates.This can only be done under the supervision of a doctor, otherwise hypoglycemia may occur, leading to fainting and weakness.
The basic principles of a classic protein diet
A protein diet includes protein foods, vegetables, and fruits that are 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 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 on constant success, because otherwise the lost kilos will quickly return.
Diet includes foods rich in protein: lean meat and fish, eggs, cottage cheese, kefir.You should definitely include a fresh vegetable salad in your everyday 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, rose hip 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 put together 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;
- afternoon snack: salad of 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 in the evening.
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.
Thirdly:
- 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 cooked in sour cream sauce with green beans.
Fourthly:
- breakfast: a cup of tea;
- second breakfast: a serving 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: roast beef.
Sixth:
- breakfast: a cup of unsweetened tea and an apple;
- second breakfast: carrot salad, dressed with oil and sprinkled with 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 without sugar;
- second breakfast: salad of beetroot, cucumber and mild cheese;
- 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 egg and aromatic herbs;
- afternoon snack: orange;
- dinner: fruit salad of apples and chopped nuts, you can add cinnamon and a little honey.
Tenth:
- breakfast: a cup of unsweetened tea and a biscuit;
- 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 vegetables 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 choose in advance recipes that make the meals of the week more varied, which will help to avoid the psychological discomfort that inevitably arises from a strict diet.
Potato salad with egg and herbs
Required:
- potatoes - 2 pcs.;
- Quail eggs - 2-3 pcs.(or one chicken);
- cloves of garlic (pre-chopped) - a few pieces;
- green onion, parsley, basil, rosemary - to taste.
Preparation:
- Potatoes are boiled in their skins, cooled and peeled.
- The vegetables are finely chopped.
- Mix all these ingredients together and season with a sauce based on vegetable oil, mustard seeds and a little bit of grape or apple cider vinegar.
- The finished salad is decorated with "petals" made of 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 onion - a few 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.
- Cut and put in a salad bowl.
- Ingredients are added to the rest.
- The salad is served at room temperature.
You should skip mayonnaise at least while on a protein diet, just like ketchup.You can prepare ketchup or dressing from natural yogurt and herbs at home.It is advisable to consume home-made products even after stopping the diet.