The menu of a protein diet for weight loss for 10 days means 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 - the 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 19 hours. With a strong feeling of hunger, you can drink 200 ml of low-fat kefir an hour before bedtime.
- The daily calorie content of the diet is at least 1200 kcal.
- Serving size - 200-300 g.
- Be sure to observe the drinking regime - drink at least 1. 5 liters of purified non-carbonated water per day. This volume does not include teas, juices, soups.
- Drink water in the morning on an empty stomach, 20 minutes before each meal. After eating, you can drink water only after 2 hours.
- To avoid losing muscle mass, you need to increase the intensity of your training. 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. Also, it is allowed to eat non-starchy vegetables as a source of fiber and vitamins.
Allowed and prohibited products
When feeding with protein for weight loss, you can cook dishes from any lean meat, sea fish and seafood, eggs, mushrooms, you can use fermented milk products with medium fat content, hard cheeses. For side dishes and soups, use zucchini, peppers, cucumbers, tomatoes, any type of cabbage.
Prohibited products:
- sugar in any form, pastries, pastries;
- butter and vegetable oil;
- fatty meat;
- sausages;
- cereals, pasta;
- bananas, grapes, potatoes, legumes;
- semi-finished products, canned food, purchased fatty sauces;
- alcoholic, carbonated, energy drinks.
It is best to completely avoid black coffee and strong tea and minimize the amount of salt. You can drink rose soup, 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. It can be oatmeal in water, brown rice, buckwheat, cooked to half-boiled.
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 boiled eggs - 4 pieces per day, or proteins - 8 pieces. Moreover, you can eat any allowed vegetables. But such a start can turn into severe 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 of each previous day. Be sure to eat a salad with boiled or raw beets to prevent constipation.
Protein diet for weight loss - menu for 10 days:
| day | BREAKFAST | dinner | dinner |
|---|---|---|---|
| A | 2 hard-boiled eggs, green tea. | Soup with lean meat and vegetables. | Baked fish, vegetable salad. |
| 2 | Cottage cheese with herbs, soup with roses. | Vegetable stews and stews. | Steamed chicken fillet, tomato sauce, 2 diet bread. |
| 3 | Steam omelette with tomatoes. | Fish soup, beetroot salad. | Roasted meat, minced pumpkin or cauliflower. |
| four | Curd mass without sugar, tea. | Steamed cutlets, vegetable salad. | Boiled meat, salad with greens and vegetables. |
| 5 | 200 ml of sugar-free yogurt, diet bread. | Soup with chicken, celery and asparagus. | Boiled fish cutlets with tomato sauce and bell pepper, 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 the second breakfast and afternoon snack, apples, grapefruit, orange, kefir, cottage cheese with dried fruits, beetroot salad are suitable.
The result of a protein diet depends on the initial weight of the body, on average it takes 5-7 kg. With a significant supply of excess weight - up to 10 kg. Subject to all the rules, the lost kilograms do not return.
Exiting the diet
The 10/10 protein diet has many positive reviews. But to get a stable result, you must adhere to all the rules of nutrition, to exit the diet correctly.
After completing the protein diet for 10 days, new products should be introduced to the menu once a day. You can not immediately consume a large number of bakery products and sweets. It is necessary to return to the usual diet gradually, during 3-4 weeks. Make sure you continue to drink 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 depletion of the body. The diet should be varied, as much as the allowed products allow.
Protein salad:
- Boil and finely chop 150 g of squid and chicken breast.
- Boil 5 eggs. For the salad, only proteins are required, from which you need to rub on a coarse grater.
- Mix meat, seafood, protein, add fresh herbs.
- Fill with lemon juice.
An original salad for an afternoon snack or dinner can be made from cottage cheese. Cut into small strips 300 g of cucumbers, 100 g of carrots and green apples. Mix vegetables and fruits with 250 g of low-fat cottage cheese. Season with natural yogurt with a little lemon juice.
For dinner, you can cook the original casserole:
- Cut 250 g of chicken fillet into thin plates.
- 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, spread the rest evenly over the pieces of meat.
- Place the fillet in layers in a baking dish, coat the top layer with broccoli puree.
- Bake in the oven for 30 minutes at 200 degrees.
For lunch, boil soups in chicken broth, add various vegetables - savoy cabbage, turnips, carrots, celery, mushrooms. Before serving, add chopped fresh herbs.
Varieties of protein diet
There are several types of protein diet, you can choose any option based on personal preferences.
Types and brief description:
- The Atkins Diet. A low-carb diet can be followed for 4-5 weeks. You should exclude foods rich in carbohydrates from the diet - cereals, pasta, fruits, berries. The list of prohibited foods includes all fermented milk products, with the exception of cottage cheese, sweets, junk food. You can not eat corn, potatoes, carrots. A nice bonus - it is allowed to drink dry and semi-dry wine in a small amount.
- Diet Maggie. 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 oil. Bonus - the diet is long, but economical, the body learns to be full in small portions.
- Japanese. Designed for 13 days. The list of allowed 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 feels a constant feeling of hunger.
- Dukan. Considered the most frugal, you can stick to it your whole life. The basis of the diet in the first phase is protein food. Benefits – There are no limits on portion sizes and meal times. 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 food allows you to quickly remove excess pounds, but it can be harmful to health.
Protein diet for 10 days - the pros and cons
| strengths | Shortcomings |
|---|---|
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The protein diet menu is designed for 10 days, you should not increase the duration in order to avoid the development of serious consequences.
Contraindications and side effects of the 10-day protein diet
A 10-day protein diet is contraindicated in diabetes mellitus, diseases of the kidneys, liver, heart and blood vessels, high cholesterol, people over 55 years old. With any chronic disease in the acute phase, during pregnancy and lactation, it is impossible to adhere to such a diet for weight loss.
Protein diet 10 days - side effects:
- weakness, dizziness, nervousness;
- frequent periods of headache and nausea;
- decrease in blood pressure;
- constipation, bloating;
- deterioration of skin appearance.
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 breaks down. Therefore, if you do not feel well, you should switch to your usual diet.