Protein diets for weight loss are 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 remembered that such a diet cannot solve all the problems that have accumulated over several years or even a month.This diet is also contraindicated for people with diseases of the stomach, cardiovascular system, kidneys, gout, endocrine diseases, as well as women with irregular menstruation.
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 nutrition, you can quickly lose weight, and a protein-rich diet allows you to satisfy your hunger.Therefore, such diets are easier to tolerate both physiologically and psychologically.
A high-protein diet requires the advice of a nutritionist, otherwise it can be harmful to your health.The Dukan diet is especially dangerous.It includes 4 stages:
- “Attack” - you can only eat foods rich in protein.
- “Cruise” - you are allowed to add vegetables to the protein, but not all of them and only on certain days.
- "Consolidation" - you can introduce rice and pasta into the menu.
- "Stabilization", which is the final stage (includes protein-rich foods).
This system can lead to the development of gout, liver and kidney disease.Its side effects usually appear only after six months, so it is better to abandon the Dukan system in favor of a classic protein diet, which includes some carbohydrate foods and vitamins.
The basic rules for those who will adhere to this regimen are as follows:
- prefer a diet that limits carbohydrate intake;
- choose lean meat - chicken, turkey, rabbit;
- take separate vitamin complexes;
- Remember to include plenty of water, bran and low-fat fermented milk products in your diet so as not to disturb the digestive process.
Although hot dogs, sausages and processed foods are accepted in many systems, they should be avoided because they contain many coloring agents and food additives.
Many people believe that low-carb protein diets are good for diabetics.But in reality this is not entirely true.For diabetes, protein intake should be slightly increased, while carbohydrate intake should be reduced.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-rich foods, fiber-rich vegetables and fruits.By limiting carbohydrates, you can destroy stored fat 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 diet rich in protein if supplemented with vegetables will be balanced.But it must be combined with physical activity.This is the only way to be confident in stable results, because otherwise the lost pounds will quickly return.
The diet includes foods rich in protein: lean meat and fish, eggs, cheese, kefir.You should definitely add fresh vegetable salad to 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.On this diet, you should not eat sweets, baked goods, ice cream, bananas and grapes.
The menu for 10 days can be compiled 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 cheese;
- lunch: beef stew;
- Afternoon snack: salad of fresh cucumbers, tomatoes and greens;
- dinner: stewed cabbage (if there is no bloating) or stew from other non-starchy vegetables, a glass of kefir in the evening.
Monday:
- breakfast: a cup of coffee without sugar;
- second breakfast: a small portion of 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.
Tuesday:
- breakfast: coffee without sugar;
- second breakfast: boiled or grilled lean meat;
- lunch: boiled fish salad and vegetables;
- Afternoon snack: any two fruits;
- dinner: stewed zucchini in sour cream sauce with green beans.
Wednesday:
- breakfast: a cup of tea;
- second breakfast: a portion of buckwheat porridge;
- lunch: pumpkin soup with toast;
- 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);
- Afternoon snack: apple or kiwi;
- dinner: roast beef.
Friday:
- breakfast: a cup of unsweetened tea and an apple;
- second breakfast: carrot salad, mixed with oil and sprinkled with chopped nuts;
- lunch: boiled chicken breast and half a portion of rice;
- Afternoon snack: fruit salad, which you can season with low-fat yogurt;
- dinner: boiled fish and oranges for dessert.
Saturday:
- breakfast: a cup of unsweetened coffee, optional with milk;
- second breakfast: whole grain bread and half a serving of low-fat cheese (100 g);
- lunch: vegetable soup with toast;
- Afternoon snack: apple or pear;
- dinner: salad with shrimp.
Eighth:
- breakfast: a cup of coffee with milk and no sugar;
- second breakfast: salad of beets, cucumbers and light cheese;
- lunch: grilled chicken breast, fresh vegetable salad;
- dinner: Greek salad with shrimp.
Ninth:
- breakfast: a cup of tea without sugar;
- second breakfast: low-fat cheese;
- lunch: potato salad with boiled eggs and herbs;
- Afternoon snack: orange;
- Dinner: fruit salad consisting of chopped apples and nuts, you can add cinnamon and a little honey.
Tenth:
- breakfast: a cup of unsweetened tea and biscuits;
- second breakfast: portion of oatmeal with berries;
- Lunch: Caesar salad with chicken fillet, can be dipped in natural yogurt sauce and spices;
- Afternoon snack: half a portion of 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 so that your weekday meals are more varied, this will help avoid psychological discomfort that inevitably arises when on a strict diet.
Potato salad with eggs and herbs
obligatory:
- potatoes - 2 pcs.;
- quail eggs - 2-3 pcs.(or a chicken);
- garlic cloves (minced) – a few pieces;
- Green onions, parsley, basil, rosemary - depending on taste.
Prepare:
- Potatoes are boiled with the skin on, cooled and peeled.
- The green vegetables are chopped finely.
- Mix all these ingredients and season with a sauce made from vegetable oil, mustard beans and a small amount of grape or cider vinegar.
- The finished salad is decorated with "petals" made from boiled eggs.Serve it at room temperature.
Green vinegar
It can be served as a side dish with any type of 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 onions - a few feathers;
- Boiled eggs for decoration - optional;
- vegetable oil, mustard, salt and pepper - to mix.
Prepare:
- Boil cabbage in salt water, drain, cool and dry.
- Cut and place in salad bowl.
- The remaining ingredients are added raw.
- The salad is served at room temperature.
You should give up mayonnaise at least when on a protein diet, just like ketchup.Tomato sauce or sauce made from natural yogurt and herbs can be prepared at home.It is recommended to consume home-made products even after leaving the diet.