A protein diet for weight loss is 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 noted that such a diet cannot solve in a few weeks or even a month all the problems that have accumulated over several years.This diet is also contraindicated for people with diseases of the stomach, cardiovascular system, kidneys, gout, endocrine diseases, as well as for women with menstrual disorders.
Advantages and disadvantages
There are several types of protein diets – Dukan, Atkins and others.They all have common advantages and disadvantages.With the help of such a diet, you can quickly lose weight, and a diet rich in protein will allow you to satisfy your hunger.Therefore, such diets are better tolerated from both 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 particularly 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 add rice and pasta to the menu.
- “Stabilization”, the final stage (this 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 that includes some carbohydrate-containing foods and vitamins.
The basic rules for those who adhere to this regime are as follows:
- give preference to diets that limit the amount of carbohydrates less;
- choose lean meat – 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 disrupt digestive processes.
Although sausages, sausages and processed foods are acceptable in many systems, they should be avoided because they contain many dyes and food additives.
Many people believe that low-carb protein diets are good for diabetics.But in reality that's not entirely true.If you have diabetes, it is advisable to slightly increase the amount of protein and at the same time reduce the carbohydrate content.This should only be done under medical supervision, otherwise hypoglycemia can occur, leading to fainting and weakness.
Basic principles of the classic protein diet
The diet for a protein diet includes foods rich in protein, vegetables and fruits rich in fiber.By restricting 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 metabolism) in just 10-14 days.
A protein-rich diet is balanced when supplemented with vegetables.But it must be combined with physical activity.This is the only way you can count on stable results, otherwise the pounds you lost will quickly return.
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 you should eat 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 avoid sweets, baked goods, ice cream, bananas and grapes.
The menu for 10 days can be composed 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 flatulence) 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 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: 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 omelet 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, optionally 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 shrimps.
Eighth:
- Breakfast: a cup of coffee with milk and no sugar;
- second breakfast: salad of beets, cucumbers 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 made from apples and chopped nuts, you can add cinnamon and a little honey.
Tenth:
- Breakfast: a cup of unsweetened tea and cookies;
- second breakfast: a portion of oatmeal with berries;
- Lunch: Caesar salad with chicken fillet, garnished with natural yogurt sauce with spices;
- Afternoon snack: half portion of cottage cheese (100 g);
- Dinner: boiled fish, fresh vegetable salad.
You can add vegetables to any protein dish from 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 diversify your meals for the week, thereby helping to avoid psychological discomfort that inevitably arises when following 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 few 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 need:
- Cauliflower – 50g;
- broccoli - 50 g;
- Watercress – a small bunch;
- Cucumber – 1 pc.;
- Paprika – 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 avoid mayonnaise as well as ketchup, at least during a protein diet.You can prepare tomato sauce or dressing based on natural yogurt and herbs at home.It is advisable to continue consuming home-made products even after quitting the diet.