Recently, many diets have appeared that promise effective weight loss in a very short time.What is it: myth or reality?We won't go into details.Let everyone try to decide for themselves whether this method makes sense.
In turn, we offer you a diet to review, the diet of which is based on the consumption of protein products.In the following material we will take a closer look at the basic principles of the protein diet and the list of acceptable foods.Also in this article we will share with you an approximate menu for the week with a variety of healthy recipes.
Protein diet for a week - minus 6 kg in 7 days
According to professional nutritionists, a protein diet promotes effective weight loss, up to 6 kg per week.Since foods containing protein accelerate the body's metabolism, the weight loss process will not take long.
Alas, not everyone can achieve effective weight loss results by following a protein diet for a week.As you know, excessive meat consumption is contraindicated not only for vegetarians, but also for people belonging to the following categories:
- the elderly;
- gourmand;
- suffering from diseases of the gastrointestinal tract;
- hypertensive patients.
We will talk about other features of an effective protein diet, including basic nutritional rules, in the paragraph below.
What is a protein diet?
A protein diet consists of eating exclusively protein foods for a certain period of time, which we will introduce to you in the paragraph below.Let's take a closer look at exactly how you need to eat in order to "start" an effective weight loss process that provides a person with the desired results.
So, the rules for food consumption of an effective protein diet require mandatory compliance and are as follows:
- Half an hour before meals you need to drink a glass of purified water without gas.The minimum daily intake is two liters;
- The number of calories per day should not exceed 1,200;
- To get the most effective weight loss results, eat at the same time every day.For convenience, create a menu program;
- The last meal takes place no later than 4 hours before bedtime;
- Divide the menu into five meals a day, in small portions;
- Combine a menu of weight loss techniques with moderate physical activity;
- To avoid vitamin deficiency while dieting, it is recommended to take calcium in tablet form.
Having familiarized ourselves with the rules, let's move on to the fact that usually a protein diet according to the Dukan method at home is prescribed for 7 days.If necessary, the protein diet can be extended for another week.But you should not abuse this dietary restriction, because the absence of carbohydrate-containing products in the menu contributes to digestive disorders.It is also worth considering that with prolonged consumption of protein foods there is a high probability of menstrual irregularities in women.
Among the advantages of a protein diet, we note that its products:
- are perfectly absorbed by the body;
- eliminate waste and toxins from the intestines;
- increase immunity;
- eliminate hormonal system disorders;
- saturate the body for a long time.
It is known that a protein diet maintains results for a long time.In addition, a protein diet is quite suitable for pregnant women.But despite this, after completing the current one and before starting the next one, it is recommended to take a break for six months.
What foods can you eat?
Having familiarized ourselves with all the nuances of the above protein diet, let's move directly to the list of acceptable foods that anyone seeking to lose weight should include in their menu:
- meat: lamb, beef, chicken, turkey and goose;
- all types of fish and seafood;
- vegetables: cucumbers, tomatoes, cabbage, peppers, zucchini and eggplant;
- low-fat yogurts, milk, kefir and cottage cheese;
- all types of cheese;
- boiled egg white;
- olive oil in moderation;
- all types of fruits, dried fruits and berries;
- cereals: rice, buckwheat, oatmeal.
Of course, any products that are not in the list above should be excluded from the menu, or you should only allow yourself to eat this food occasionally.In this case, we will consider products that, if you follow a protein diet, should never be on your menu:
- pork;
- living room;
- smoked meats;
- canned foods;
- fatty dairy products;
- confectionery;
- chocolate;
- sweetened and carbonated drinks;
- alcohol;
- bakery products;
- potato;
- fatty and spicy sauces.
Weekly menu and recipes
The protein diet menu consists of eating raw, cooked, boiled or steamed foods.We offer you an approximate version of an effective menu for a week to lose extra pounds.So, a protein diet to lose weight - menu of the week:
Monday
- Breakfast: omelette with cottage cheese and herbs;
- Lunch: 200 g of boiled chicken meat, a glass of low-fat kefir;
- Dinner: baked trout.
Tuesday
- fruit yogurt;
- buckwheat porridge and kefir;
- pepper and tomato compote.
Wednesday
- toast with cheese and herbal tea;
- yogurt fruit salad;
- Steamed chicken cutlets, diet bread.
THURSDAY
- oatmeal with prunes, black tea with lemon;
- zucchini compote, fermented baked milk;
- 150 g of boiled chicken meat with tomatoes and herbs.
Friday
- cheese and tomato omelette;
- 250 g boiled rice, applesauce;
- baked peppers.
SATURDAY
- oatmeal with milk;
- cottage cheese casserole with raisins, low-fat yogurt;
- steamed perch with vegetables and herbs.
Sunday
- citrus salad and 250 g of cottage cheese;
- buckwheat soup, kefir;
- eggplant, zucchini and pepper stew, washed down with unsweetened tea.
Now let's move on to perhaps the most pleasant part of any method of losing weight and introduce you to recipes for losing weight on a protein diet.The following are considered the most delicious and healthy:
Baked fish
Ingredients: 400 g of cod, the juice of half a lemon, a pinch of herbs.
The cooking recipe is very simple: you need to pour lemon juice over the fish and put it in the oven for 45 minutes at a temperature of 180 degrees.Then sprinkle the finished dish with herbs.
Salmon with milk
Ingredients: half a kilo of salmon, 5 tomatoes, a medium onion, two carrots, 500 ml of skimmed milk, a pinch of salt and pepper, a handful of dill, a liter of water.
- peel the tomatoes by first pouring boiling water over them;
- then chop them finely;
- grate the carrots on a coarse grater and fry in a pan with the onion;
- then add the chopped tomato;
- transfer the resulting mixture to a saucepan and add water;
- Bring the vegetables to the boil, then reduce the heat and continue cooking for 10 minutes;
- cut the salmon into large pieces and add it to the vegetables;
- after 2-3 minutes, pour all the ingredients with the milk;
- after a few minutes, add spices and herbs to the dish;
- Before use, the resulting soup must be left to infuse for 20 minutes.
Fish cutlets in sauce
Ingredients: 400 g of tuna, a chicken egg, a quarter of an onion, a pinch of salt, a handful of dry basil.
- beat the fish fillet with onion in a blender;
- form cutlets from the resulting mixture;
- brown them carefully on both sides in a pan;
- mix the egg with salt and basil;
- pour the resulting sauce over the cutlets.
Chicken fillet with kefir
Ingredients: 150 g of chicken, a pinch of salt, pepper and a handful of herbs, 100 ml of low-fat kefir and the same amount of water.
To prepare this recipe, you need to mix kefir with water and pour it over chicken meat.Then put in the refrigerator for 2-3 hours.After this time, place the dish on a preheated pan and simmer on both sides.
Beef with rice
Ingredients: 350 g of beef, pepper, two tablespoons of olive oil, 150 ml of water, 300 g of rice.
- cut the beef into cubes;
- then fry in olive oil;
- add water and salt;
- chop the pepper and add it to the meat;
- then add the rice and simmer until all the broth has evaporated.