Many diets have recently appeared that promise effective weight loss in a very short time.What is this: myth or reality?We will not go into details.Let everyone try and decide for themselves if this method makes sense.
In turn, we offer you a diet for your 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 a protein diet and the list of acceptable foods.Additionally, 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 speed up the body's metabolism, the weight loss process will not take long.
Unfortunately, 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:
- older people;
- sweet tooth;
- suffer 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 next paragraph.
What is a protein diet?
A protein diet involves eating exclusively protein foods for a certain period of time, which we will present to you in the following paragraph.Let's take a closer look at exactly how you need to eat to "start" an effective weight loss process that will provide the person with the desired results.
Therefore, the rules for eating foods from an effective protein diet require mandatory compliance and are as follows:
- Half an hour before meals, it is advisable to drink a glass of purified, gas-free water.The minimum daily intake 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 added convenience, create a menu schedule;
- The last meal is eaten 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 following a diet, it is recommended to take calcium in tablet form.
Having familiarized ourselves with the rules, let's move on to the fact that a protein diet according to the Dukan method is usually prescribed at home for 7 days.If necessary, the protein diet can be extended for another week.But this food restriction should not be abused, since the absence of carbohydrate-containing products on the menu contributes to digestive disorders.It is also worth considering that with prolonged intake of protein foods, there is a high probability of the appearance of menstrual irregularities in women.
Among the advantages of a protein diet, we highlight that its products:
- they are perfectly absorbed into the body;
- remove waste and toxins from the intestines;
- increase immunity;
- eliminate disorders of the hormonal system;
- saturate the body for a long time.
It is known that eating a protein diet maintains results for a long time.In addition, a protein diet is very suitable for pregnant women.But despite this, after finishing the current one and before starting the next one, it is recommended to take a six-month break.
What foods can you eat?
Having familiarized ourselves with all the nuances of eating according to the above protein diet, let's move directly to the list of acceptable foods that everyone who wants to lose weight should include in their menu:
- meats: lamb, beef, chicken, turkey and goose;
- all types of fish and seafood;
- vegetables: cucumbers, tomatoes, cabbage, bell pepper, zucchini and eggplant;
- low-fat yogurts, milk, kefir and cottage cheese;
- all kinds of cheeses;
- cooked egg white;
- olive oil in moderation;
- all types of fruits, nuts and berries;
- cereals: rice, buckwheat, oats.
Of course, all products that are not included in the above list should be excluded from the menu, or you should allow yourself to eat this food only from time to time.In this case, we will consider products that, if you follow a protein diet, should never be included in your menu:
- pig;
- lounge;
- smoked meats;
- canned food;
- fatty dairy products;
- confectionery;
- chocolate;
- sweet and carbonated drinks;
- alcohol;
- bakery products;
- dad;
- fatty and spicy sauces.
Weekly menu and recipes
The protein diet menu involves eating raw, stewed, boiled or steamed foods.We provide you with an approximate version of an effective menu for a week to lose extra kilos.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 skimmed kefir;
- Dinner: baked trout.
Tuesday
- yogurt with fruit;
- buckwheat and kefir porridge;
- peppers stewed 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 of boiled chicken meat with tomato and herbs.
Friday
- omelet with cheese and tomatoes;
- 250 g of boiled 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, accompanied with unsweetened tea.
Now let's move on to perhaps the most fun part of any weight loss method and present you with recipes for losing weight on a protein diet.The most delicious and healthy are the following:
Baked fish
Ingredients: 400 g of cod, juice of half a lemon, a pinch of herbs.
The preparation recipe is very simple: you have to pour lemon juice over the fish and place 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 along with the onion;
- then add the chopped tomato;
- 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 all the ingredients with milk;
- after a few minutes, add spices and herbs to the dish;
- Before using, the resulting soup should be allowed to rest 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 dried basil.
- beat the fish fillet with the onion in a blender;
- form cutlets from the resulting mixture;
- fry them well on both sides in a frying pan;
- mix the egg with salt and basil;
- pour the resulting sauce over the cutlets.
Chicken fillet on kefir
Ingredients: 150 g of chicken, a pinch of salt, pepper and a handful of herbs, 100 ml of skimmed kefir and the same amount of water.
To prepare this recipe, you must mix kefir with water and pour it over the chicken meat.Then put in the refrigerator for 2-3 hours.After this time, place the dish in a preheated pan and cook over low heat on both sides.
Meat with rice
Ingredients: 350 g of beef, bell pepper, two tablespoons of olive oil, 150 ml of water, 300 g of rice.
- cut the meat into cubes;
- then fry in olive oil;
- add water and salt;
- chop the pepper and add to the meat;
- then add the rice and simmer until all the broth has evaporated.