A protein diet for weight loss is based on the fact that when the body does not receive carbohydrates, which normally are the main source of energy, it begins to actively break down fat deposits.
It should be remembered that such a diet cannot solve all problems that accumulate over several years in a couple of weeks or even 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 such nutrition, you can quickly lose weight, and a diet rich in proteins 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 especially dangerous.It consists of 4 phases:
- “Attack” - you can only eat protein foods.
- “Cruise” - you are allowed to add vegetables to the protein, but not all of them 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 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 some carbohydrate foods and vitamins.
The basic rules for those who are going to adhere to this regime come down to the following:
- give preference to diets that limit the amount 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 disturb the digestive processes.
Although sausages, sausages and processed foods are acceptable in many systems, they should be avoided as they contain a lot of coloring 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, 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, 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 reserves 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 high in protein: lean meats and fish, eggs, cottage cheese, kefir.You should definitely include a fresh vegetable salad in your every day 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 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 compiled as follows (taking into account the individual characteristics of the body).
Menu
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 from other non-starchy vegetables, a glass of kefir at night.
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.
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 green 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: fish baked in the oven 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, 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, optional 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 shrimp.
Eighth:
- breakfast: a cup of coffee with milk and without sugar;
- second breakfast: salad of beets, 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 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 portion of cottage cheese (100 g);
- dinner: boiled fish, fresh vegetable salad.
You can add greens to any protein dish from 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 to avoid the psychological discomfort that inevitably arises with strict diets.
Potato salad with egg and herbs
Necessary:
- potatoes – 2 pcs.;
- quail eggs – 2-3 pcs.(or one chicken);
- garlic cloves (pre-chopped) – a couple of pieces;
- green onions, 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 based on vegetable oil, mustard beans and a small amount of grape or apple cider vinegar.
- The finished salad is decorated with “petals” from a 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 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 are on a protein diet, just like ketchup.Tomato sauce or dressing based on natural yogurt and herbs can be prepared at home.It is advisable to consume home-produced products even after leaving the diet.