Recently, a lot of diets have appeared that promise effective weight loss in a very short time.What is this: myth or reality?We won't go into details.Let everyone try and decide for themselves whether this method makes sense.
In turn, 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.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 food containing protein speeds up the metabolism in the body, the process of losing weight 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 consumption of meat is contraindicated not only for vegetarians, but also for people belonging to the following categories:
- elderly people;
- sweet tooth;
- suffering from diseases of the gastrointestinal tract;
- hypertensive patients.
We will talk about other features of an effective protein diet, including basic nutrition rules, in the paragraph below.
What is a protein diet?
A protein diet involves eating exclusively protein foods for a certain amount of time, which we will introduce you to in the paragraph below.Let's take a closer look at exactly how you need to eat in order to “launch” an effective weight loss process that provides a person with the desired results.
So, the rules for eating foods of an effective protein diet require mandatory compliance and are as follows:
- Half an hour before meals, you should drink a glass of purified water without gas.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 convenience, create a menu schedule;
- The last meal is 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 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 food restriction, since the absence of carbohydrate-containing products in the menu contributes to digestive disorders.It is also worth considering that with prolonged intake 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 in the body;
- remove waste and toxins from the intestines;
- increase immunity;
- eliminate hormonal system disorders;
- 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 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 six-month break.
What foods can you eat?
Having familiarized ourselves with all the nuances of eating from the above protein diet, let’s move directly to the list of acceptable foods that everyone 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, bell peppers, zucchini and eggplants;
- low-fat yoghurts, milk, kefir and cottage cheese;
- all types of cheeses;
- boiled egg white;
- olive oil in moderation;
- all types of fruits, dried fruits and berries;
- cereals: rice, buckwheat, oatmeal.
Of course, all products that are not included in the above list must be excluded from the menu, or you should allow yourself to eat this food only occasionally.In this case, we will consider products that, if you are following a protein diet, should never be included in your menu:
- pork;
- salo;
- smoked meats;
- canned foods;
- fatty dairy products;
- confectionery;
- chocolate;
- sweet and carbonated drinks;
- alcohol;
- bakery products;
- potato;
- 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 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 fruit;
- 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 of boiled chicken meat with tomatoes and herbs.
Friday
- omelette with cheese and tomatoes;
- 250 g 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 eggplants, zucchini and peppers, wash down with unsweetened tea.
Now let’s move on to, perhaps, the most enjoyable part of any method of losing kg 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 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 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 them finely;
- grate the carrots on a coarse grater and fry in a frying pan along with the onion;
- then add chopped tomato;
- transfer the resulting mixture into a saucepan and add water;
- Bring vegetables to a boil, then reduce 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 use, the resulting soup must be allowed to brew for 20 minutes.
Fish cutlets with sauce
Ingredients: 400 g tuna, chicken egg, a quarter of an onion, a pinch of salt, a handful of dry basil.
- beat fish fillet with onion in a blender;
- form cutlets from the resulting mixture;
- fry them 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, 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 frying pan and simmer on both sides.
Beef with rice
Ingredients: 350 g of beef, bell 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 to the meat;
- then add rice and simmer until all the broth has evaporated.