A protein diet for weight loss is an optimal energy system for those who cannot refuse meat, fish, but are ready to easily overcome flour products and sweets from their daily diet. Can nutrient meat products help help lose weight? We will try to find out in more detail.
The essence of a protein diet
It is known that excess weight is caused by precisely fat deposits that arise due to improper, unbalanced nutrition. To avoid them, you need to change your diet. In this case, it is necessary to increase protein consumption and reduce the use of carbohydrates. There is nothing left for the body to use excess fat deposits as a source of energy.
The menu is made so that it prevails with high protein -containing products. These are chickens (bristles), veal or lean beef, turkey, rabbit, fish, curd and chicken egg protein. Interestingly, with such a menu, the muscle mass does not decrease, but on the contrary, it can be increased by complete physical effort. Most of the diet involves reducing weight due to loss of excess moisture and decreased muscle mass due to an unbalanced diet. In this case, the fats leave. By the way, diet is used by athletes who should increase their muscles in the shortest time and get rid of excess fat deposits.
Different variability of protein diet is represented by well -known nutrition and is known as a Dukan diet, Atkin diet, Maggie's diet, the Kremlin diet, and Malisheva diet. All of them vary in duration and have many characteristics, but include a large amount of protein in the diet, which gives them a reliable result of weight loss.
Benefits and Disadvantages of Protein Diet
Advantages
- Rapid weight loss up to 5 kg in 7 days.
- Lack of feelings of hunger. Protein sits in the body for a long time, so you don't feel hungry.
- Long -term maintenance of the result.
Gaps
- An unbalanced diet that worsens the condition of the skin, hair and nails.
- Possibility of bowel emptying problems.
Reverse
- Older than 45 years. The menu, rich in protein, worsens blood coagulation and can cause blood clotting.
- Kidney diseases.
- Period of pregnancy and breastfeeding.
Protein Diet: Important Rules
- The duration of the electricity system should not exceed 15-30 days. The diet is repeated for no more than twice a year.
- Complex carbohydrates cannot be completely excluded. 70-100 g of porridge (oatmeal, rice or buckwheat), cooked on water, you can eat for breakfast or lunch. Fresh vegetables and fruits are allowed in unlimited quantities. Potatoes, eggplant, as well as bananas, grapes, figs completely exclude.
- You have to eat 4-5 times a day.
- Alcohol, flour, sweets, sugars, fats and carbonated drinks should be completely removed from the diet.
- The pure water norm is 2 liters per day. This is necessary for the normal process of digestion of protein foods to prevent dehydration.
A protein diet for 7 days
An important rule is the complete protection of the menu. You cannot change days and meals. We offer a menu protein diet for a week to lose weight. A detailed diet will release the need to create a menu every day, saving time.
Monday
- Breakfast. Wonderful black coffee.
- Lunch. 250 ml of tomato juice.
- Dinner. Boiled eggs (only protein), 200 g bent cabbage with olive oil, orange juice.
- In the afternoon snacks. 200 g curd.
- Dinner. 200 g cooked or fried fish.
Tuesday
- Breakfast. Black natural coffee without sugar, rye crackers.
- Lunch. 250 ml kefir or natural yogurt.
- Dinner. Boiled or baked fish (150 g), fresh vegetable salad (100 g).
- In the afternoon snacks. 200 g curd.
- Dinner. Boiled lean beef (150 g), kefir (150 g).
Wednesday
- Breakfast. Uathural natural coffee, rye crackers.
- Lunch. 200 g curd.
- Dinner. 300 oven zucchini, carrots and herbs, 1 apple.
- >In the afternoon snacks. 250 ml yogurt.
- Dinner. Boiled beef (150 g), 2 cucumbers, protein from 2 eggs.
Thursday
- Breakfast. Natural black coffee without sugar.
- Lunch. 250 ml kefir.
- Dinner. Boiled egg white with two eggs, 20 g solid cheese, 300 g of bent carrots.
- In the afternoon snacks. 200 g curd.
- Dinner. 400 g fruits (kiwi, apple, pear or orange).
Friday
- Breakfast. Shredded carrots salad with vegetable oil (200 g).
- Lunch. 250 ml of tomato juice.
- Lunch 250 g of bent or baked fish, 250 ml of orange juice.
- In the afternoon snacks. 200 g curd.
- Dinner. 400 g allowed fruit.
Saturday
- Breakfast. Natural black coffee without sugar.
- Lunch. 250 ml kefir.
- Dinner. 300 g of bent chicken, 100 g of salad cabbage and carrots.
- In the afternoon snacks. 250 ml kefir.
- Dinner. Grated carrots salad with olive oil (200 g), 2 boiled eggs (only proteins).
Week
- Breakfast. Warm tea (black or green).
- Lunch. 250 ml of natural yogurt.
- Dinner. Rabbit or turkey boiled meat (200 g), fresh vegetables (100 g).
- In the afternoon snacks. 200 g curd.
- Dinner. 400 g of apples or oranges.
These days you can add cooked rice to a small portion of the diet. This will allow you to balance the menu and make it more varied. The protein diet menu for 10 days is as follows. For the second breakfast you can eat some apples or oranges.
The first day
- Breakfast. A glass of milk, croutons made of rye bread.
- Dinner. 200 g boiled meat, boiled rice (150 g), fresh vegetable salad (70 g).
- In the afternoon snacks. 150 g of curd.
- Dinner. 100 g boiled or baked fish, 150 g fresh vegetable salad, apple juice (100 ml).
The second day
- Breakfast. Natural black coffee without sugar, 30 g of solid cheese.
- Dinner. Boiled chicken (150 g), boiled rice (100 g).
- In the afternoon snacks. 250 ml kefir.
- Dinner. Fresh tomatoes, herbs and vegetable oil salad, 250 ml of tomato juice.
The third day
- Breakfast. Green tea without sugar, without boiled beef (100 g).
- Dinner. Fish baked in foil (150 g), cabbage salad carrots (100 g).
- In the afternoon snacks. 250 ml of natural yogurt.
- Dinner. Boiled rice (150 g), 150 of my apple juice, 1 apple.
The fourth day
- Breakfast. Boiled chicken (150 g), green tea without sugar.
- Dinner. Vegetable soup broth (250 g), slice of rye bread.
- In the afternoon snacks. 200 g curd.
- Dinner. Boiled meat (100 g), rice porridge with boiled water (100 g), apple juice (100 ml).
The fifth day
- Breakfast. 250 ml of milk, 50 g of grenock.
- Dinner. 1 baked potatoes, carrot carrots salad (100 g), boiled fish (150 g).
- In the afternoon snacks. Natural yogurt (250 ml).
- Dinner. Baranine boiled (150 g), fresh vegetable salad with vegetable oil (100 g).
The sixth day
- Breakfast. Uathural natural coffee, boiled eggs (protein), bread -head bread.
- Dinner. Boiled meat (100 g), boiled rice (100 g).
- In the afternoon snacks. 250 ml yogurt.
- Dinner. Boiled fish (150 g), fruit salad (100 g), orange juice (150 ml).
The seventh day
- Breakfast. Tea and natural coffee without sugar.
- Dinner. Vegetable salad (150 g), boiled rice (100 g).
- In the afternoon snacks. 200 g curd.
- Dinner. Baranine boiled (200 g), cabbage-carot salad (150 g), orange juice (150 ml).
The eighth day
- Breakfast. 250 ml of milk, croutons made of rye bread.
- Dinner. Rice with vegetables cooked with steam (300 g).
- In the afternoon snacks. 250 ml yogurt.
- Dinner. Boiled chicken (200 g), cucumber (100 g).
The ninth day
- Breakfast. Coffee natural or green tea without sugar, 200 g of bent meat.
- Dinner. 150 g
- In the afternoon snacks. 250 ml kefir.
- Dinner. Boiled meat (150 g), boiled rice (100 g), orange juice (100 ml).
The tenth day
- Breakfast. 250 ml of milk, croutons made of rye bread.
- Dinner. Boiled fish (100 g), cucumber and tomato salad, which is applied to vegetable oil (100 g).
- In the afternoon snacks. 250 ml of natural yogurt.
- Dinner. Baranine boiled (200 g), fresh vegetable salad herbs and oil (100 g).
A squirrel-vitamin diet
A well -known way of losing weight, which is an alternative to the days of preparing protein and vegetable foods. According to this scheme, the principles of nutrition are described in detail in the "English diet". In some versions of protein and vegetable diets, dairy products or seafood are prohibited. In this case the most optimal way to lose weight is a mixed diet when you can eat vegetables with fruits and protein products during the day.
Squirrel-Vegetarian Diet: A mixed option
Designed for 6-10 days. Allows you to lose weight 4-5 kg.
- Breakfast. Boiled 3 eggs or 6 protein omelet.
- Lunch. 1 grapefruit or 2 orange.
- Dinner. Boiled meat (200 g) with boiled lemon juice.
- In the afternoon snacks. Fresh vegetable salad (cabbage carrots or cucumbers and tomatoes) with olive oil.
- Dinner. Boiled and baked in foil fish (200 g).
- Before bed - 1 orange or 1 apple.
Protein Diet: Reviews and Results
Adhering to diet rules is not easy, as the menu is slight and unbalanced due to the absence of sufficiently difficult carbohydrates. A protein diet is ideal for those who cannot tolerate meat and are ready to leave sweets for meat, fish dishes, as well as dairy products. Otherwise, it should be borne in mind that in terms of diet, there is often a breakdown, after which it is necessary to start again.