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 accumulate over several years in a couple of 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 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 protein-rich diet allows you to satisfy your hunger.Therefore, such diets are easier to tolerate both physiologically and psychologically.
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 eat only protein foods.
- "Cruise": you can add vegetables to the protein, but not all and only on certain days.
- "Consolidation": 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 disease.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 join this regime are as follows:
- 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 many colors 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 proteins 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 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 shed 3-10kg of excess weight (depending on your metabolic rate) in just 10-14 days.
A protein diet, if integrated with vegetables, is balanced.But it must be combined with physical activity.This is the only way to count on stable results, otherwise the lost kilos will quickly return.
The diet includes foods rich in proteins: lean meats and fish, eggs, cottage cheese, kefir.You should definitely include a fresh vegetable salad in your daily menu.Several times a week you should consume complex carbohydrates: porridge from whole grains (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 tea without sugar and some rye crackers;
- second breakfast: low-fat ricotta;
- lunch: beef stew;
- afternoon snack: salad of fresh cucumbers, tomatoes and leafy vegetables;
- dinner: stewed 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 polenta cooked in water;
- lunch: chicken fillet, baked, vegetable salad;
- afternoon 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: any two fruits;
- dinner: stewed zucchini 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: baked white omelette;
- 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, dressed with oil and sprinkled with chopped walnuts;
- 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 sugar-free coffee, optional with milk;
- second breakfast: wholemeal bread and half a portion of low-fat ricotta (100 g);
- lunch: vegetable soup with croutons;
- afternoon snack: apple or pear;
- dinner: salad with prawns.
Eighth:
- breakfast: a cup of coffee with milk and without sugar;
- second breakfast: beetroot, cucumber and sweet cheese salad;
- lunch: baked chicken breast, fresh vegetable salad;
- dinner: Greek salad with shrimp.
Ninth:
- breakfast: a cup of tea without sugar;
- second breakfast: low-fat ricotta;
- lunch: potato salad with hard-boiled egg and aromatic herbs;
- afternoon snack: orange;
- dinner: apple salad and chopped walnuts, 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 seasoned with natural yogurt sauce with spices;
- afternoon snack: half a portion of ricotta (100 g);
- dinner: boiled fish, fresh vegetable salad.
You can add vegetables 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 the week's meals more varied, which will help avoid the psychological discomfort that inevitably results from rigid diets.
Potato salad with eggs and herbs
Obligatory:
- potatoes – 2 pieces;
- quail eggs – 2-3 pieces (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.
- Greens are finely chopped.
- Mix all these ingredients and season with a sauce made from vegetable oil, mustard seeds and a small amount of apple or grape vinegar.
- The finished salad is decorated with “petals” of 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 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 seasoning.
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 following a protein diet, just like ketchup.The tomato sauce or dressing made from natural yogurt and aromatic herbs can be prepared at home.It is advisable to consume home-grown products even after abandoning the diet.