Recently, many diets have emerged 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 to 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 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:
- elderly;
- sweet tooth;
- 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 involves eating exclusively protein foods for a certain period of time, which we will present in the paragraph below.Let's take a look at exactly how you need to eat to “launch” an effective weight loss process that gives a person the desired results.
Thus, the rules for eating an effective protein diet require mandatory compliance and are as follows:
- Half an hour before meals, you should drink a glass of still purified water.The minimum daily intake is two liters;
- The number of calories per day should not exceed 1,200;
- For the most effective weight loss results, eat at the same time every day.For convenience, create a menu schedule;
- The last meal is a maximum of 4 hours before bed;
- Divide the menu into five daily meals, in small portions;
- Combine a menu of weight loss techniques with moderate physical activity;
- To avoid vitamin deficiency during a diet, it is recommended to take calcium in tablets.
After familiarizing 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 this dietary restriction should not be abused, as the absence of products containing carbohydrates 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 menstrual irregularities in women.
Among the advantages of a protein diet, we highlight that its products:
- are perfectly absorbed by the body;
- remove waste and toxins from the intestine;
- 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.Also, 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 on the above protein diet, let's go directly to the list of acceptable foods that everyone seeking to lose weight should include in their menu:
- meats: lamb, beef, chicken, turkey and goose;
- all types of fish and seafood;
- vegetables: cucumber, tomato, 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, 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 occasionally.In this case, we will consider products that, if you follow a protein diet, should never be included in your menu:
- pork;
- salt;
- 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, boiled, boiled or steamed foods.We provide 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, a glass of low-fat kefir;
- Dinner: baked trout.
Tuesday
- yogurt with fruit;
- buckwheat and kefir porridge;
- pepper cooked with tomato.
Wednesday
- cheese toast and herbal tea;
- fruit salad with yogurt;
- steamed chicken cutlets, diet bread.
Thursday
- oatmeal with plum, black tea with lemon;
- boiled zucchini, fermented milk;
- 150 g of chicken cooked with tomatoes and herbs.
Friday
- omelet with cheese and tomatoes;
- 250 g of boiled rice, applesauce;
- roasted peppers.
Saturday
- oatmeal with milk;
- curd casserole with raisins, low-fat yogurt;
- steamed perch with vegetables and herbs.
Sunday
- citrus fruit 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 kg and present 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 of 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 bake 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, first pouring them with boiling water;
- then chop them finely;
- grate the carrots on a coarse grater and fry in a frying pan together with the onion;
- then add the chopped tomato;
- transfer the resulting mixture to a pan and add water;
- Bring the vegetables to a boil, 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 use, the resulting soup must be brewed 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.
- blend 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 chops.
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 refrigerate for 2 to 3 hours.After this time, place the dish in a preheated frying pan and cook on both sides.
Meat with rice
Ingredients: 350 g of beef, 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 cook until all the broth has evaporated.