Recently, many diets have 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 whether this method makes sense.
In turn, we offer you a review diet, the nutrition 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 a tentative menu for the week 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, up to 6 kg per week.Since food containing protein accelerates the metabolism in the body, the weight loss process will not take long.
Unfortunately, not everyone can achieve effective weight loss results by sticking to 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;
- cute;
- suffer from diseases of the gastrointestinal tract;
- hypertensive patients.
We will talk about other features of an effective protein diet, including the basic rules of nutrition, in the paragraph below.
What is a protein diet?
A protein diet means eating exclusively protein food for a certain period of time, which we will introduce you to below.Let's take a closer look at exactly how you should eat to "start" an effective weight loss process that gives a person the desired results.
Therefore, the rules for eating foods of an effective protein diet require mandatory adherence and are as follows:
- Half an hour before eating, 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 layout;
- 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;
- In order to avoid a lack of vitamins during the diet, it is recommended to take calcium in the form of tablets.
After getting acquainted 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, because the lack of carbohydrate-containing products in the menu contributes to digestive disorders.It is also worth considering that with prolonged intake of protein food, there is a high probability of menstrual irregularities in women.
Among the advantages of the protein diet, we note that its products:
- they are perfectly absorbed in the body;
- remove waste and toxins from the intestines;
- increase immunity;
- eliminate disorders of the hormonal system;
- saturate the organism 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.But despite this, after the end of the current one and before the start of the next one, a break of six months is recommended.
What food can you eat?
After getting acquainted with all the nuances of nutrition from the above-mentioned protein diet, let's go directly to the list of acceptable foods that everyone who wants 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 eggplants;
- low-fat yogurts, milk, kefir and cottage cheese;
- all types of cheese;
- boiled egg whites;
- olive oil in moderate quantities;
- all kinds of fruits, dried fruits and berries;
- cereals: rice, buckwheat, oatmeal.
Of course, you have to exclude all products that are not included in the above list from the menu, or 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;
- fat;
- smoked meat;
- Canned food;
- fatty dairy products;
- confectionery products;
- chocolate;
- sweet and carbonated drinks;
- alcohol;
- bakery products;
- potatoes;
- fatty and spicy sauces.
Weekly menu and recipes
A protein diet menu includes eating raw, stewed, boiled or steamed foods.We offer you an approximate version of an effective menu for a week to lose extra pounds.So, protein diet for weight loss - menu for the week:
Monday
- Breakfast: omelette with fresh 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
- toast with cheese 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 of cooked rice, apple compote;
- roasted 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 fresh cheese;
- buckwheat soup, kefir;
- stew made of eggplant, zucchini and pepper, drink it with unsweetened tea.
Now let's move on to perhaps the most enjoyable part of any weight loss method and introduce you to recipes for losing weight on a protein diet.The following are considered the tastiest and healthiest:
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: 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 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 carrot on a large grater and fry in a pan together with the onion;
- then add chopped tomatoes;
- transfer the resulting mixture to a pot 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 the ingredients;
- after a few minutes, add spices and herbs to the dish;
- Before use, the obtained soup should be left to cook for 20 minutes.
Fish cutlets with sauce
Ingredients: 400 g of tuna, a chicken egg, a quarter of an onion, a pinch of salt, a handful of dry basil.
- beat fish fillet with onion in a blender;
- shape cutlets from the resulting mixture;
- fry them thoroughly on both sides in a pan;
- mix egg with salt and basil;
- pour the resulting sauce over the chops.
Chicken fillet on 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 the chicken.Then put it in the fridge for 2-3 hours.After this time, put the dish on a heated pan and stew on both sides.
Beef with rice
Ingredients: 350 g of beef, paprika, two tablespoons of olive oil, 150 ml of water, 300 g of rice.
- dice the beef;
- 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 evaporates.