Recently, many diets have appeared that promise effective weight loss in the shortest possible time.What is it: myth or reality?We won't go into details.Let everyone decide for themselves whether this method makes sense.
In return, we offer you a diet for 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.In this article we will also share with you an approximate weekly plan with various healthy recipes.
Protein diet for a week – minus 6 kg in 7 days
According to professional nutritionists, a protein diet promotes effective weight loss of up to 6 kg per week.Since protein-containing food accelerates the metabolism in the body, the process of losing weight will not take long.
Unfortunately, not everyone can achieve effective weight loss results from a week-long protein diet.As you know, excessive meat consumption is contraindicated not only for vegetarians, but also for people of the following categories:
- older people;
- sweet tooth;
- suffer from diseases of the gastrointestinal tract;
- hypertensive patients.
In the following paragraph we will talk about other features of an effective protein diet, including basic nutritional rules.
What is a protein diet?
A protein diet is about consuming only protein-containing foods over a certain period of time, which we will introduce to you in the following paragraph.Let's take a closer look at how exactly you need to eat in order to "launch" an effective weight loss process that will give a person the desired results.
Therefore, the rules for consuming foods of an effective protein diet must be strictly adhered to and are as follows:
- Half an hour before meals, you should drink a glass of purified water without gas.The minimum daily dose is two liters;
- The number of calories per day should not exceed 1200;
- For the most effective weight loss results, eat at the same time every day.For convenience, create a menu plan.
- The last meal should be eaten no later than 4 hours before bedtime;
- Divide the menu into five meals a day in small portions;
- Combine a range of weight loss techniques with moderate physical activity.
- To avoid a vitamin deficiency during a diet, it is recommended to take calcium in tablet form.
After familiarizing ourselves with the rules, we come to the fact that, as a rule, a protein diet according to the Dukan method is prescribed at home for 7 days.If necessary, the protein diet can be extended for another week.However, you should not abuse this food restriction, as the absence of carbohydrate-containing products in the menu contributes to indigestion.It should also be borne in mind that with long-term intake of protein-containing foods, the likelihood of menstrual irregularities in women is high.
The benefits of a protein diet include that its products:
- are perfectly absorbed by the body;
- remove waste and toxins from the intestines;
- increase immunity;
- eliminate disruptions in the hormonal system;
- saturate the body for a long time.
A protein diet is known to maintain results for a long time.In addition, a protein diet is quite suitable for pregnant women.Nevertheless, it is recommended to take a six-month break after completing the current course and before starting the next course.
What foods can you eat?
After familiarizing ourselves with all the nuances of nutrition based on the above protein diet, let's move on directly to the list of acceptable foods that everyone who wants to lose weight should include in their diet:
- Meat: lamb, beef, chicken, turkey and goose;
- all kinds of fish and seafood;
- Vegetables: cucumbers, tomatoes, cabbage, peppers, zucchini and eggplant;
- low-fat yogurt, milk, kefir and cottage cheese;
- all types of cheese;
- boiled egg whites;
- Olive oil in moderation;
- all kinds of fruits, dried fruits and berries;
- Cereals: rice, buckwheat, oatmeal.
Of course, all products not included in the above list must be excluded from the diet, or you should allow yourself to eat these foods only occasionally.In this case, we consider products that should never be included in your menu on a protein diet:
- Pork;
- Salo;
- smoked meats;
- canned goods;
- fatty dairy products;
- Confectionery;
- Chocolate;
- sweet and carbonated drinks;
- Alcohol;
- baked goods;
- Potato;
- fatty and spicy sauces.
Weekly menu and recipes
The menu of the protein diet includes the consumption of raw, stewed, boiled or stewed foods.We provide you with an approximate version of an effective menu for a week to lose extra pounds.So, a protein diet for weight loss - menu for the week:
Monday
- Breakfast: omelet with cottage cheese and herbs;
- Lunch: 200 g of boiled chicken meat, a glass of low-fat kefir;
- Dinner: baked trout.
Tuesday
- yogurt with fruits;
- buckwheat porridge and kefir;
- stewed peppers with tomatoes.
Wednesday
- cheese toast and herbal tea;
- fruit salad with yogurt;
- steamed chicken cutlets, diet bread.
Thursday
- Oatmeal with prunes, black tea with lemon;
- stewed zucchini, fermented baked milk;
- 150 g cooked chicken with tomatoes and herbs.
Friday
- Omelette with cheese and tomatoes;
- 250 g cooked rice, apple compote;
- 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;
- Stew of eggplant, zucchini and peppers, 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:
Fish baked in the oven
Ingredients: 400 g cod, 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-sized onion, two carrots, 500 ml of low-fat 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 finely;
- Grate the carrots on a coarse grater and fry them in a pan along with the onion;
- then add chopped tomatoes;
- Transfer the resulting mixture to a saucepan and add water.
- Bring the vegetables to a boil, then reduce the heat and continue cooking for 10 minutes;
- Cut the salmon into large pieces and add to the vegetables;
- After 2-3 minutes, pour milk over all ingredients;
- after a few minutes, add spices and herbs to the dish;
- Before use, the resulting soup must brew for 20 minutes.
Fish cutlets with sauce
Ingredients: 400 g of tuna, chicken egg, a quarter of an onion, a pinch of salt, a handful of dry basil.
- Beat fish fillet with onions in a blender;
- Form cutlets from the resulting mixture;
- Fry thoroughly on both sides in a frying pan;
- Mix the egg with salt and basil;
- Pour the resulting sauce over the cutlets.
Chicken fillet in kefir
Ingredients: 150 g of chicken meat, 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 place in the refrigerator for 2-3 hours.After this time, place the dish on a preheated frying pan and let it simmer on both sides.
Beef with rice
Ingredients: 350 g beef, peppers, two tablespoons of olive oil, 150 ml water, 300 g rice.
- cut the beef into cubes;
- then fry in olive oil;
- Add water and salt;
- Chop peppers and add to meat;
- Then add rice and simmer until all the broth has evaporated.