Recently, many 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 judge 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 proteins accelerates the metabolism in the body, the weight loss process will not take much time.
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 the basic rules of nutrition, 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 introduce you to in the paragraph below.Let's take a closer look at exactly how you should eat to "launch" an effective weight loss process that provides a person with the desired results.
So, the rules for eating foods from an effective protein diet require mandatory compliance and are as follows:
- Half an hour before a meal, 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 each 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 the form of tablets.
Having familiarized ourselves with the rules, let's move on to the fact that a protein diet according to the Dukan method at home is usually 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 foods, there is a high probability of menstrual irregularities in women.
Among the advantages of the protein diet, we note that its products:
- are perfectly absorbed in the body;
- removing waste and toxins from the intestines;
- increasing immunity;
- elimination of disorders of the hormonal system;
- saturate the body for a long time.
Following a protein diet is known to maintain results for a long time.In addition, a protein diet is quite suitable for pregnant women.But nevertheless, 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 nutrition from the above protein diet, let's go directly to the list of acceptable foods that anyone 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 white;
- olive oil in moderate quantities;
- all kinds 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 from time to time.In this case, we will look at products that, if you follow a protein diet, you should never include in your menu:
- pork;
- lard;
- smoked meats;
- canned foods;
- fatty dairy products;
- confectionery;
- chocolate;
- sweet and carbonated drinks;
- alcohol;
- bakery products;
- potatoes;
- fatty and spicy sauces.
Weekly menu and recipes
The menu of the protein diet includes the consumption of raw, steamed, boiled or stewed foods.We offer you an approximate version of an effective menu for one week to lose extra pounds.So, protein diet for weight loss - menu for the week:
Monday
- Breakfast: omelette 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 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;
- steamed zucchini, fermented baked milk;
- 150 g of boiled chicken meat with tomatoes and herbs.
Friday
- omelette with cheese and tomatoes;
- 250 g of boiled rice, apple compote;
- roasted peppers.
Saturday
- oatmeal with milk;
- cottage cheese casserole with raisins, low-fat yogurt;
- stewed perch with vegetables and herbs.
Sunday
- citrus salad and 250 g of cottage cheese;
- buckwheat soup, kefir;
- eggplant, zucchini and pepper stew, wash down 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 weight loss on a protein diet.The following are considered the tastiest and healthiest:
Fish baked in the oven
Products: 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 put it in the oven for 45 minutes at a temperature of 180 degrees.Then sprinkle the finished dish with herbs.
Salmon with milk
Products: half a kilogram 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;
- carrots are grated on a coarse grater and fried in a pan together with onions;
- then add chopped tomato;
- transfer the resulting mixture to a saucepan and add water;
- Bring the vegetables to a boil, then reduce the heat and continue to cook 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 should be allowed to boil for 20 minutes.
Fish cutlets with sauce
Products: 400 g of tuna, a hen's egg, a quarter of an onion, a pinch of salt, a handful of dry basil.
- beat fish fillet with onions in a blender;
- form patties from the resulting mixture;
- fry them well on both sides in a pan;
- mix the egg with salt and basil;
- pour the resulting sauce over the cutlets.
Chicken fillet in kefir
Products: 150 g of chicken meat, a pinch of salt, black 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 store in the refrigerator for 2-3 hours.After this time, the dish is placed on a preheated pan and stewed on both sides.
Veal with rice
Products: 350 g of beef, black pepper, two tablespoons of olive oil, 150 ml of water, 300 g of rice.
- cut the beef into cubes;
- then they are fried in olive oil;
- add water and salt;
- chop the pepper and add to the meat;
- then add the rice and simmer until all the stock has evaporated.