Recently, many diets have appeared that promise effective weight loss in a very short time.What is it: myth or reality?We won't go into details.Everyone should try it and decide for themselves whether this method makes sense.
However, we recommend 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 principles of the protein diet and the list of acceptable foods.In this article, we also share with you an approximate menu for the week with various healthy recipes.
Protein diet for a week - minus 6 kg in 7 days
According to professional nutritionists, the protein diet promotes effective weight loss, up to 6 kg per week.Since protein-containing foods speed up the metabolism in the body, the process of losing weight does not take long.
Unfortunately, not everyone can achieve effective weight loss 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:
- old people;
- sweet tooth;
- suffers from gastrointestinal diseases;
- 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 means eating only protein-containing foods for a certain period of time, which is presented in the paragraph below.Let's take a closer look at exactly how you should eat in order to "jump start" the effective weight loss process that will give you the results you want.
So, the rules for eating effective protein diet foods 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 daily calories should not exceed 1200;
- For the most effective weight loss, eat at the same time every day.For convenience, create a menu schedule;
- The last meal 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 vitamin deficiency during the diet, it is recommended to take calcium in tablet form.
After familiarizing ourselves with the rules, let's move on to the fact that the protein diet according to the Dukan method is usually prescribed at home for 7 days.If necessary, the protein diet can be extended by another week.But this food restriction should not be abused, since the lack of carbohydrate products in the menu contributes to indigestion.It is also worth considering that in case of long-term consumption of protein-containing foods, there is a high probability of menstrual disorders in women.
Among the advantages of the protein diet, we note that its products:
- they are perfectly absorbed in the body;
- remove waste products and toxins from the intestines;
- increases immunity;
- eliminates disorders of the hormonal system;
- saturates the body for a long time.
A protein diet is known to maintain results for a long time.In addition, a protein diet is very suitable for pregnant women.But nevertheless, after finishing the current one and before starting the next one, it is recommended to take a break of six months.
What foods can you eat?
Having familiarized ourselves with all the nuances of eating the above 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: cucumber, tomato, cabbage, bell pepper, zucchini and eggplant;
- low-fat yogurts, milk, kefir and cottage cheese;
- all types of cheese;
- boiled egg white;
- olive oil in moderation;
- all kinds of fruits, dried fruits and berries;
- cereals: rice, buckwheat, oatmeal.
Of course, any product that is not included in the above list should be excluded from the menu or allow yourself to eat this food only occasionally.In this case, we take into account the products that, if you follow a protein diet, should never enter your menu:
- pork;
- salo;
- smoked meats;
- canned food;
- 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 includes eating 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 - weekly menu:
Monday
- Breakfast: omelette with cottage cheese and herbs;
- Lunch: 200 g of boiled chicken, a glass of low-fat kefir;
- Dinner: fried trout.
Tuesday
- yogurt with fruit;
- buckwheat porridge and kefir;
- steamed peppers with tomatoes.
Wednesday
- cheese toast and herbal tea;
- fruit salad with yogurt;
- steamed chicken cutlet, diet bread.
Thursday
- oatmeal with prunes, black tea with lemon;
- steamed zucchini, fermented baked milk;
- 150 g of boiled chicken with tomatoes and herbs.
Friday
- omelette with cheese and tomatoes;
- 250 g of cooked rice, apple preserves;
- 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 cottage cheese;
- buckwheat soup, kefir;
- eggplant, zucchini and pepper stew, wash it down with unsweetened tea.
Now let's move on to perhaps the most enjoyable part of any method of losing kilograms, and present the recipes for losing weight with 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: the fish should be poured with lemon juice and placed in the oven for 45 minutes at a temperature of 180 degrees.The finished dish is then sprinkled with herbs.
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, pepper, a handful of dill, liter of water.
- peel the tomatoes by first pouring boiling water over them;
- then cut into small pieces;
- grate the carrot on a coarse grater and fry it in a pan together with the onion;
- then add chopped tomatoes;
- the resulting mixture is placed in a pan and water is added;
- Bring the vegetables to a boil, then reduce the heat and cook for another 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 pot;
- The resulting soup should be left to cook for 20 minutes before use.
Fish fillet with sauce
Ingredients: 400 g of tuna, chicken egg, a quarter of an onion, a pinch of salt, a handful of dry basil.
- beat the fish fillet with onion in a blender;
- form slices from the resulting mixture;
- fry both sides thoroughly in a pan;
- mix the egg with salt and basil;
- pour the resulting sauce over the slices.
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 the recipe, mix kefir with water and pour it over the chicken.Then put it in the fridge for 2-3 hours.After this time, place the dish in a preheated pan and steam both sides.
Beef with rice
Ingredients: 350 g of beef, bell pepper, 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 into small pieces and add to the meat;
- then add the rice and simmer until all the broth has evaporated.