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 have accumulated over several years in a few weeks or even a month.This diet is also contraindicated for people suffering from 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 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 phases:
- "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 (it includes protein foods).
This system can lead to the development of gout, liver and kidney diseases.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 are going to adhere to this diet boil down to the following:
- favor diets that limit the quantity 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 so as not to disrupt digestive processes.
Although sausages, sausages and processed foods are acceptable in many systems, they should be avoided because they contain a lot of colorings and food additives.
Many people think that low-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 at the same time reduce the level of carbohydrates.This can only be done under the supervision of a doctor, otherwise hypoglycemia may develop, leading 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 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 associated with physical activity.This is the only way to count on stable results, otherwise the lost pounds will quickly return.
The diet includes foods rich in protein: lean meat and fish, eggs, cottage cheese, kefir.You definitely need to include a fresh vegetable salad in your daily menu.Several times a week you need to consume complex carbohydrates - whole grain porridge (buckwheat, oatmeal), possibly nuts and even starchy foods.You can drink black or green tea, rosehip decoction and clean water.With this diet, you should not eat sweets, pastries, 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).
Menus
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 of 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: baked chicken fillet, vegetable salad;
- snack: orange or apple if you are allergic to citrus fruits;
- dinner: carrot salad and two hard-boiled eggs.
Third:
- breakfast: coffee without sugar;
- second breakfast: any lean meat, boiled or baked;
- lunch: boiled fish and vegetable salad;
- afternoon snack: two fruits of your choice;
- dinner: zucchini simmered in sour cream sauce 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: baked beef.
Sixth:
- breakfast: a cup of unsweetened tea and an apple;
- second breakfast: carrot salad, seasoned with oil and sprinkled with chopped nuts;
- lunch: boiled chicken breast and half a portion of rice;
- snack: fruit salad, you can season it with low-fat yogurt;
- dinner: boiled fish and orange for dessert.
Seventh:
- breakfast: a cup of coffee without sugar, possibly 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: shrimp salad.
Eighth:
- breakfast: a cup of coffee with milk and no sugar;
- second breakfast: beetroot salad, 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 hard-boiled egg 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 unsweetened tea and biscuits;
- second breakfast: a portion of oatmeal with berries;
- lunch: Caesar salad with chicken fillet, can be garnished with a 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 will make your meals for the week more varied, which will help avoid the psychological discomfort that inevitably occurs with strict diets.
Egg and Herb Potato Salad
Mandatory :
- potatoes – 2 pieces;
- quail eggs – 2-3 pcs.(or a chicken);
- garlic cloves (pre-chopped) – a few pieces;
- green onions, parsley, basil, rosemary - to taste.
Preparation :
- The 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 grains and a small amount of grape vinegar or apple cider.
- The finished salad is decorated with “petals” from a boiled egg.Serve it at room temperature.
Green dressing
It can be served as an accompaniment to any meat.
For one serving you will need:
- cauliflower – 50 g;
- broccoli - 50 g;
- watercress - a small bunch;
- cucumber – 1 piece;
- bell pepper – 1 piece;
- celery stalk - 1 piece;
- green onions - several 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 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're on a protein diet, just like ketchup.A tomato sauce or vinaigrette made from natural yogurt and herbs can be made at home.It is advisable to consume homemade products even after leaving the diet.