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 it and decide for themselves whether this method makes sense or not.
In return, we offer you a diet for your consideration, 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.Also in this article we will share with you an approximate menu for the week with many healthy recipes.
Protein diet for a week - lose 6 kg in 7 days
According to professional nutritionists, a high-protein diet helps lose weight effectively, up to 6 kg per week.Because foods containing protein speed up the body's metabolism, 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, consuming too much meat is not only contraindicated for vegetarians but also for people in the following categories:
- old person;
- sweet tooth;
- suffering from gastrointestinal diseases;
- Hypertensive patients.
We'll talk about other characteristics of an effective high-protein diet, including basic nutrition rules, in the paragraphs below.
What is a protein diet?
A protein diet involves eating only protein-rich foods for a certain period of time, which we will introduce to you in the paragraphs below.Let's take a closer look at exactly how you need to eat to "kickstart" an effective weight loss process that gives a person the desired results.
So, the food intake rules of an effective high-protein diet require mandatory compliance and are as follows:
- Half an hour before meals, you should drink a glass of pure, non-carbonated 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 convenience, create a menu schedule;
- Last meal no later than 4 hours before bedtime;
- Divide the menu into five meals a day, divided into small portions;
- Combine a menu of weight loss techniques with moderate physical activity;
- To avoid vitamin deficiency when following a diet, calcium should be taken in tablet form.
After getting acquainted with the rules, let's turn to the fact that the 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 will contribute to digestive disorders.It should also be noted that with long-term consumption of protein-rich foods, the likelihood of irregular menstruation in women is very high.
Among the advantages of a protein diet, we note that its products:
- perfectly absorbed by the body;
- remove waste and toxins from the intestines;
- increase immunity;
- Eliminates disorders of the hormonal system;
- saturates the body for a long time.
It is known that eating a protein-rich diet will maintain long-term results.In addition, a protein-rich diet is also quite suitable for pregnant women.But despite this, after completing your current job and before starting the next one, you should take a six-month break.
What foods can you eat?
After getting acquainted with all the nuances of eating from a protein diet above, let's move directly to the list of acceptable foods that everyone who wants to lose weight should include in his menu:
- meat: lamb, beef, chicken, turkey and goose;
- all types of fish and seafood;
- vegetables: cucumbers, tomatoes, cabbage, bell peppers, zucchini and eggplant;
- low-fat yogurt, milk, kefir and cottage cheese;
- all types of cheese;
- boiled egg whites;
- olive oil in moderation;
- all fruits, dried fruits and berries;
- cereals: rice, buckwheat, oatmeal.
Of course, all products that are not included in the above list must be eliminated from the menu, or you should occasionally allow yourself to eat this food.In this case, we will look at products that, if you are following a high-protein diet, should never be included in your menu:
- pork;
- Hello;
- smoked meat;
- canned foods;
- fatty dairy products;
- confectionery;
- chocolate;
- sweet and carbonated drinks;
- ale;
- bakery products;
- potato;
- fatty and spicy sauce.
Weekly menu and recipes
The 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: omelet with cheese and herbs;
- Lunch: 200 g boiled chicken, a glass of low-fat kefir;
- Dinner: grilled salmon.
Tuesday
- yogurt with fruit;
- buckwheat porridge and kefir;
- chili stew with tomatoes.
Wednesday
- cheese toast and herbal tea;
- fruit salad with yogurt;
- Steamed chicken cutlets, dietary bread.
Thursday
- oatmeal with plums, black tea with lemon;
- stewed zucchini, fermented baked milk;
- 150g boiled chicken with tomatoes and herbs.
Friday
- omelet with cheese and tomatoes;
- 250 g boiled rice, apple juice;
- grilled peppers.
Saturday
- oatmeal with milk;
- cheese stew with raisins, low-fat yogurt;
- Steamed perch with vegetables and herbs.
Sunday
- citrus salad and 250 g of cheese;
- buckwheat soup, kefir;
- Stew eggplant, zucchini and peppers, washed down with unsweetened tea.
Now let's move on to perhaps the most interesting part of any weight loss method and introduce you to weight loss recipes using a protein diet.The following dishes are considered the most delicious and healthy:
Fish grilled in the oven
Ingredients: 400 g cod, juice of half a lemon, a pinch of herbs.
The 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 greens.
Salmon with milk
Ingredients: half a kilo of salmon, 5 tomatoes, one 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 tomatoes by pouring boiling water over them;
- then chop them;
- grate carrots on a coarse grater and fry in a pan with onions;
- then add chopped tomatoes;
- Transfer the resulting mixture to a pot and add water;
- Bring vegetables to a boil, then reduce heat and continue cooking for 10 minutes;
- cut salmon into large pieces and add to vegetables;
- after 2-3 minutes, pour all 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 cutlet with sauce
Ingredients: 400 g tuna, chicken eggs, 1/4 onion, a little salt, a handful of dried basil.
- beat fish fillet with onions in a blender;
- form cutlets from the resulting mixture;
- Fry thoroughly on both sides in a frying pan;
- mix eggs with salt and basil;
- Pour the resulting sauce over the cutlets.
Chicken fillet in kefir
Ingredients: 150 g of chicken, a little salt, pepper and some 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 in the refrigerator for about 2-3 hours.After this time, place the dish on a preheated frying pan and simmer on both sides.
Beef rice
Ingredients: 350 g beef, bell pepper, two spoons of olive oil, 150 ml water, 300 g rice.
- cut beef 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.