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 reserves.
It should be remembered that such a diet cannot solve all the problems 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 for women with menstrual disorders.
Advantages and disadvantages
There are several types of protein diets - Dukan, Atkins and others.All have common advantages and disadvantages.With the help of such a diet, you can quickly lose weight, and a diet rich in protein allows you to satisfy your hunger.Therefore, such diets are more tolerable 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 phases:
- "Attack" - you can eat only protein foods.
- "Cruise" - you are allowed to add vegetables to the protein, but not all and only on certain days.
- "Sanitation" - 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 this 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 and vitamin foods.
The basic rules for those who are going to adhere to this regime are as follows:
- give preference to diets that limit the amount of carbohydrates less.
- choose lean meats - chicken, turkey, rabbit.
- take the vitamin complexes separately.
- Be sure to include more water, bran and low-fat fermented dairy products in your diet so that the digestive processes are not disturbed.
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-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 must be combined with physical activity.This is the only way to count on stable results, since otherwise the lost pounds will quickly return.
The diet includes foods with a high protein content: lean meat and fish, eggs, cottage cheese, kefir.You should definitely include a salad of fresh vegetables 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, rose water and pure 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).
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 in the evening.
Secondly:
- 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: zucchini boiled in 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.
Thursday:
- breakfast: a glass of milk (if tolerated) or natural yogurt, a few rye crackers.
- second breakfast: white omelet in the oven.
- lunch: fish baked in the oven with potatoes (no more than 2 tubers).
- afternoon snack: apple or kiwi.
- dinner: veal in the oven.
Sixth:
- breakfast: a cup of tea without sugar 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 season it with low-fat yogurt.
- dinner: boiled fish and orange for dessert.
Seventh:
- breakfast: a cup of coffee without sugar, optionally 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 shrimps.
Eighth:
- breakfast: a cup of coffee with milk and no sugar.
- second breakfast: salad of beets, cucumber and mild cheese.
- lunch: baked chicken breast, fresh vegetable salad.
- Dinner: Greek salad with shrimps.
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.
Tithe:
- breakfast: a cup of tea without sugar and biscuits.
- 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 cottage cheese if you cook it with a little salt.
Popular recipes
It's important to choose recipes in advance that will make your meals for the week more varied, which will help you avoid the psychological distress that inevitably comes with strict diets.
Potato salad with egg and herbs
Required:
- potatoes - 2 pcs.;
- quail eggs - 2-3 pcs.(or a chicken).
- cloves of garlic (pre-cut) - a few pieces.
- green onions, parsley, basil, rosemary - to taste.
Preparation:
- Potatoes are boiled with their skin, cooled and peeled.
- The greens are finely chopped.
- Mix all these ingredients and season with a sauce based on vegetable oil, mustard beans and a small amount of grape vinegar 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;
- cardamom - a small bunch;
- cucumber - 1 pc.;
- sweet pepper - 1 pc.;
- stalk of celery - 1 pc.
- green onions - a lot of wings.
- boiled egg for decoration - optional.
- vegetable oil, mustard, salt and pepper - for dressing.
Preparation:
- Cabbage is boiled in salted water, drained, cooled and dried.
- Cut and put in a salad bowl.
- The rest of the 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 dressing based on natural yogurt and herbs can be prepared at home.It is good to consume home-made products even after leaving the diet.