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 to decide for themselves whether this method makes sense.
In turn, we offer you a diet to 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 protein-containing food accelerates metabolism in the body, 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 consumption of meat is contraindicated not only for vegetarians, but also for people belonging to the following categories:
- elderly people;
- greedy;
- suffers 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 following paragraph.
What is a protein diet?
A protein diet involves the exclusive consumption of protein foods for a certain period of time, which we will present to you in the following paragraph.Let's take a closer look at how you need to eat to "start" an effective weight loss process that provides a person with the desired results.
Therefore, the rules for food consumption 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 daily calories must 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 must be consumed no later than 4 hours before going to sleep;
- 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 deficiencies during the diet, it is recommended to take calcium in 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 for 7 days is usually prescribed.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:
- they are perfectly absorbed into the body;
- remove waste and toxins from the intestine;
- increase immunity;
- eliminate disorders of the hormonal system;
- saturate the body for a long time.
It is known that following 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 the above protein diet, let's move directly to the list of acceptable foods that everyone trying 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, courgettes and aubergines;
- low-fat yogurt, milk, kefir and ricotta;
- all kinds of cheeses;
- hard-boiled egg white;
- olive oil in moderation;
- all kinds 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 take into consideration products that, if you follow a protein diet, should never be included in your menu:
- pig;
- lounge;
- smoked meats;
- canned foods;
- full-fat dairy products;
- confectionery;
- chocolate;
- sweet and carbonated drinks;
- alcohol;
- baked goods;
- potato;
- fatty and spicy sauces.
Weekly menu and recipes
The protein diet menu involves the consumption of raw, stewed, boiled or steamed foods.We provide you with an approximate version of an effective menu for a week for losing extra pounds.So, a protein diet for weight loss - menu for the week:
Monday
- Breakfast: omelette with ricotta and aromatic 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 cherry tomatoes.
Wednesday
- cheese toast and herbal tea;
- fruit salad with yogurt;
- steamed chicken cutlets, diet bread.
Thursday
- oatmeal with plums, black tea with lemon;
- stewed courgettes, fermented cooked milk;
- 150 g of boiled chicken meat with tomatoes and herbs.
Friday
- omelette with cheese and cherry tomatoes;
- 250 g of 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 ricotta;
- buckwheat soup, kefir;
- stew of aubergines, courgettes and peppers, washed down with unsweetened tea.
Let's now move on to perhaps the most fun part of any method for losing kg and present recipes for losing weight with a protein diet.The following are considered the most delicious and healthy:
Oven cooked fish
Ingredients: 400 g of cod, the juice of half a lemon, a pinch of aromatic herbs.
The cooking recipe is very simple: you need to pour the 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.
Milk salmon
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 them in a pan together with the onion;
- then add the chopped tomato;
- transfer the mixture obtained into a saucepan and add water;
- Bring the vegetables to the boil, then lower the heat and continue cooking for 10 minutes;
- cut the salmon into large pieces and add it to the vegetables;
- after 2-3 minutes pour all the ingredients with the milk;
- after a few minutes add the spices and aromatic herbs to the dish;
- Before use, the resulting soup must be allowed to brew 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.
- beat the fish fillet with the onion in a blender;
- form cutlets 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.
Kefir chicken fillet
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 baking dish on a preheated pan and cook on both sides.
Beef with rice
Ingredients: 350 g of beef, peppers, 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 it to the meat;
- then add the rice and let it cook until all the broth has evaporated.