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 must be remembered that such a diet cannot solve all the problems that have accumulated 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 for 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, these types of 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 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 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, which includes some carbohydrate foods and vitamins.
The basic rules for those who are going to adhere to this regime are reduced 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 dairy products in your diet so as not to disrupt digestive processes.
Although sausages, deli meats 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 protein and low carbohydrate 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, causing 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 to 10 kg of excess weight (depending on your metabolic rate) in just 10 to 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 have stable results, since otherwise the lost kilos will return quickly.
The diet includes foods rich in protein: lean meat and fish, eggs, cottage cheese, kefir.You should definitely include a fresh vegetable salad in your daily menu.Several times a week it is advisable to consume complex carbohydrates: whole grain porridge (buckwheat, oats), possibly nuts and even starchy vegetables.You can drink black or green tea, rosehip decoction and clean water.With this diet you should not eat sweets, pastries, ice cream, bananas or 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 unsweetened tea and some rye crackers;
- second breakfast: low-fat cottage cheese;
- lunch: beef stew;
- snack: salad of fresh cucumbers, tomatoes and green leafy vegetables;
- 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 allergic to citrus;
- dinner: carrot salad and two hard-boiled eggs.
Third:
- breakfast: coffee without sugar;
- second breakfast: any lean meat, boiled or baked;
- lunch: vegetable salad and boiled fish;
- snack: any two fruits;
- dinner: stewed zucchini in sour cream sauce with peas.
Room:
- breakfast: a cup of tea;
- second breakfast: a portion of buckwheat porridge;
- lunch: pumpkin soup with croutons;
- snack: fruit salad;
- dinner: a serving of rice with vegetables.
Fifth:
- breakfast: a glass of milk (if tolerated) or natural yogurt, some rye crackers;
- second breakfast: baked white omelet;
- lunch: baked fish with potatoes (no more than 2 tubers);
- 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;
- 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 wheat bread and half a portion of skimmed cottage cheese (100 g);
- lunch: vegetable soup with croutons;
- snack: apple or pear;
- dinner: salad with shrimp.
Eighth:
- breakfast: a cup of coffee with milk and without sugar;
- second breakfast: beet, cucumber and soft 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 cottage cheese;
- lunch: potato salad with boiled egg and aromatic herbs;
- snack: orange;
- dinner: fruit salad of apples and chopped walnuts, you can add cinnamon and a little honey.
Tenth:
- breakfast: a cup of tea without sugar and cookies;
- second breakfast: a serving of oatmeal with red berries;
- lunch: Caesar salad with chicken fillet, can be dressed with natural yogurt sauce with spices;
- snack: half a portion of cottage cheese (100 g);
- dinner: boiled fish, fresh vegetable salad.
You can add vegetables to any protein dish on this menu, even 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 arises with strict diets.
Potato salad with egg and herbs
Requested:
- potatoes – 2 pcs.;
- quail eggs – 2-3 pieces (or one chicken);
- garlic cloves (previously chopped) – a couple of pieces;
- green onions, parsley, basil, rosemary - to taste.
Preparation:
- The potatoes are boiled in their skins, cooled and peeled.
- The vegetables are finely chopped.
- Mix all these ingredients and season with a sauce based on vegetable oil, mustard and a small amount of grape or apple cider vinegar.
- The finished salad is decorated with boiled egg "petals".Serve 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 piece;
- sweet pepper – 1 piece;
- celery stalk - 1 piece;
- green onions - several feathers;
- boiled egg to decorate - 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, as should ketchup.At home you can prepare tomato sauce or dressing based on natural yogurt and herbs.It is advisable to consume homemade products even after abandoning the diet.