The menu of a protein diet for weight loss in 10 days implies a complete rejection of fats and carbohydrates. Such a strict diet allows you to get rid of 7-10 kg, but it has disadvantages and contraindications, it is not suitable for everyone.
Protein diet - what is it?
With a protein diet, fat reserves are actively burned. The main source of energy for humans is carbohydrates, and with such a diet there are practically no carbohydrates in the diet. The body begins to look for alternative sources of energy.
Protein diet for 10 days - rules:
- The number of meals per day is 5-6, you should eat at regular intervals.
- The last meal is 4 hours before bedtime.
- The last meal no later than 7 p. m. With a strong feeling of hunger, you can drink 200 ml of low-fat kefir one hour before going to bed.
- The daily calorie content of the diet is at least 1200 kcal.
- Portion - 200-300g.
- Do not forget to observe the drinking regime - drink at least 1. 5 liters of purified still water per day. Teas, juices, soups are not included in this volume.
- Drink water in the morning on an empty stomach, 20 minutes before each meal. After a meal, you can drink water only after 2 hours.
- To avoid losing muscle mass, you need to increase the intensity of the exercises. But cardio and strength training should be avoided.
The basis of the protein diet for 10 days is animal proteins, they make up 60% of the total diet. It is also allowed to eat non-starchy vegetables as a source of fiber and vitamins.
Allowed and prohibited products
During a protein diet for weight loss, you can cook dishes from any lean meat, sea fish and seafood, eggs, mushrooms, you can use fermented milk products with an average fat content, hard cheeses. For side dishes and soups, use zucchini, peppers, cucumbers, tomatoes, any type of cabbage.
Prohibited products:
- sugar in any form, sweets, pastries;
- oil and vegetable oil;
- fatty meats;
- sausages;
- cereals, pasta;
- bananas, grapes, potatoes, legumes;
- semi-finished products, canned goods, fat purchased sauces;
- alcoholic, carbonated, energy drinks.
It is better to completely give up black coffee and strong tea and minimize the amount of salt. You can drink rosehip broth, herbal teas, natural juices.
In some versions of the protein diet, it is allowed to consume no more than 7 tablespoons. l porridge in the morning. This can be oatmeal on water, brown rice, buckwheat, cooked until half done.
Protein diet for 10 days: menu and results
With a protein diet for weight loss, the menu for 10 days is varied, but on the first day it is better to eat eggs. Preference should be given to hard-boiled eggs - 4 pcs per day or proteins - 8 pcs. In addition, you can eat any allowed vegetables. But such a beginning can turn into a strong stress for the body. Therefore, it is better to make a list of possible dishes in advance and combine them.
After a weekly meal, on the 8th, 9th, 10th day, it is allowed to take the menu from each previous day. Be sure to eat a salad of boiled or raw beets to prevent constipation.
Protein diet for weight loss - menu for 10 days:
| day | breakfast | Dinner | Dinner |
|---|---|---|---|
| one | 2 hard-boiled eggs, green tea. | Soup with lean meat and vegetables. | Baked fish, vegetable salad. |
| 2 | Cottage cheese with herbs, rosehip broth. | Vegetable stew and stew. | Steamed chicken fillet, tomato sauce, 2 dietary marshmallows. |
| 3 | Steam omelette with tomatoes. | Fish soup, beet salad. | Roast meat, mashed pumpkin or cauliflower. |
| four | Unsweetened cottage cheese, tea. | Steam cutlets, vegetable salad. | Boiled meat, salad of vegetables and vegetables. |
| 5 | 200 ml unsweetened yogurt, dietary bread. | Soup with chicken, celery and asparagus. | Steamed fish cutlets with tomato and pepper sauce, tea. |
| 6 | Hard-boiled egg, cottage cheese with herbs. | Steamed meat with vegetables. | Seafood salad, broccoli puree. |
| 7 | Steam omelette, tea. | Vegetable soup with beef. | Cottage cheese, tea. |
For second breakfast and afternoon snack, apples, grapefruit, orange, kefir, cottage cheese with dried fruits, beet salad are suitable.
The result of the protein diet depends on the initial body weight, on average it takes 5-7 kg. With a significant amount of excess weight - up to 10 kg. If all the rules are followed, the lost kilos are not returned.
Getting off the diet
The 10/10 protein diet has many positive reviews. But in order to get a lasting result, you must adhere to all the rules of nutrition, exit the diet correctly.
After the end of the protein diet for 10 days, new products should be introduced into the menu 1 per day. You can not immediately consume a large number of bakery products and sweets. It is necessary to return to the usual diet gradually, for 3-4 weeks. Remember to continue drinking at least 2 liters of water a day.
Recipes for simple and delicious dishes
You should not include the same dishes in the diet for all 10 days - this will lead to exhaustion of the body. The diet should be as varied as the allowed products allow.
Protein salad:
- Boil and finely chop 150 g of squid and chicken breast.
- Boil 5 eggs. For a salad, only proteins are needed, of which you need to grate on a coarse grater.
- Mix meat, seafood, proteins, add fresh herbs.
- Fill with lemon juice.
An original salad for an afternoon snack or dinner can be made from cottage cheese. Finely chop 300 g of cucumbers, 100 g of carrots and green apples. Mix the vegetables and fruits with 250 g of low-fat cottage cheese. Season with natural yogurt with a little lemon juice.
For dinner, you can prepare the original casserole:
- Cut into thin plates 250 g of chicken fillet.
- Boil 150 g of broccoli, grind in a blender to a puree.
- Prepare the sauce - mix 60 ml of natural yogurt, 20 ml of high-quality soy sauce, 5 mustard seeds.
- Add a little sauce to the puree, with the rest evenly coat the pieces of meat.
- Place the fillet in layers in a baking tray, spread the top layer with broccoli puree.
- Bake in the oven for 30 minutes at 200 degrees.
For lunch, cook soups in chicken broth, add various vegetables - savoy cabbage, turnips, carrots, celery, mushrooms. Add fresh chopped herbs before serving.
Varieties of protein diet
There are several varieties of protein diet, you can choose any option based on personal preferences.
Types and brief description:
- Atkins diet. A low-carb diet can be followed for 4-5 weeks. From the diet, you should exclude foods with a high carbohydrate content - cereals, pasta, fruits, berries. The list of prohibited foods includes all fermented milk products, except cottage cheese, sweets, junk food. You can not eat corn, potatoes, carrots. A pleasant bonus - it is allowed to drink dry and semi-dry wine in small quantities.
- Maggi diet. The basis of the diet is eggs and citrus fruits. Forbidden foods are fatty meats, dried fruits, potatoes and bananas, cereals and pasta, alcohol, any oils. Bonus - the diet is long but sparing, the body learns to satiate itself in small portions.
- Japanese. Intended for 13 days. The list of permitted foods is similar to the classic diet. But all food can be consumed only in boiled form, salt is completely excluded. The daily calorie content does not exceed 1000 kcal, so a person experiences a constant feeling of hunger.
- Dukan. It is considered the most gentle, you can stick to it throughout your life. The basis of the diet in the first stage is protein food. Advantages - There are no restrictions on the size of portions and the time of eating. The disadvantage is that you have to constantly calculate the number of calories using a special calculator.
All protein diets have certain limitations and contraindications.
Advantages and disadvantages
A protein diet cannot be called balanced and completely safe. Such a diet allows you to quickly get rid of extra pounds, but it can be harmful to health.
Protein diet for 10 days - pros and cons
| Advantages | disadvantages |
|---|---|
|
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The protein diet menu is designed for 10 days, you should not increase the duration to avoid the development of serious consequences.
Contraindications and side effects of the protein diet 10 days
A 10-day protein diet is contraindicated in diabetes mellitus, kidney, liver, heart and vascular diseases, high cholesterol, people over 55 years of age. With any chronic diseases in the acute stage, during pregnancy and breastfeeding, it is impossible to adhere to such a diet for weight loss.
Protein diet 10 days - side effects:
- weakness, dizziness, irritability;
- frequent attacks of headache and nausea;
- lowering of blood pressure;
- constipation, bloating;
- deterioration of the appearance of the skin.
When these symptoms appear, the protein diet should be abandoned.
Eating protein foods is a quick way to get rid of excess weight. But with a large amount of protein in combination with a lack of fiber, the digestive system is disturbed. Therefore, if you feel sick, you should switch to your usual diet.