The menu of a protein diet to lose weight in 10 days involves the 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?
Fat reserves are actively burned with a protein diet. The main source of energy for humans is carbohydrates, and with such a diet, there are practically no carbohydrates in the diet. The body starts looking for alternative sources of energy.
Protein diet for 10 days - rules:
- The number of daily meals is 5-6, it is necessary to eat at certain intervals.
- The last meal is 4 hours before bedtime.
- 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 going to bed.
- The daily calorie content of the diet is at least 1200 kcal.
- Serving size - 200-300 g.
- Be sure to follow the drinking regime - drink at least 1. 5 liters of purified still water per day. Teas, juices, soups are not included in this amount.
- Drink water in the morning on an empty stomach, 20 minutes before each meal. You can drink water only after 2 hours after eating.
- In order not to lose muscle mass, it is necessary to increase the intensity of the exercises. However, cardio and strength training should be avoided.
The basis of the 10-day protein diet is animal proteins, which make up 60% of the total diet. In addition, it is allowed to eat non-starchy vegetables as a source of fiber and vitamins.
Permitted and prohibited products
During the protein diet for weight loss, you can cook any lean meat, sea fish and seafood, eggs, mushrooms, you can use medium-fat fermented milk products, hard cheeses. For side dishes and soups, use zucchini, peppers, cucumbers, tomatoes, any type of cabbage.
Prohibited products:
- sugar, pastry, dough in any form;
- butter and vegetable oil;
- fatty meats;
- sausage;
- cereals, pasta;
- bananas, grapes, potatoes, legumes;
- semi-finished products, preserves, fatty 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 rose water, herbal teas, natural juices.
In some versions of the protein diet, consumption of no more than 7 spoons is allowed. l. morning porridge. Oatmeal, brown rice, buckwheat can be in water, cooked until half cooked.
Protein diet for 10 days: menu and results
The menu for 10 days with a protein diet for weight loss is varied, but it is better to eat eggs on the first day. Preference should be given to hard-boiled eggs - 4 pieces per day or proteins - 8 pieces. In addition, you can eat any vegetables that are allowed. But such a start can become a severe stress for the body. Therefore, it is better to make a list of possible dishes in advance and combine them.
On the 8th, 9th, 10th day after the weekly meal, it is allowed to take the menu of any previous day. To prevent constipation, definitely eat boiled or raw beet salad.
Protein diet for weight loss - 10-day menu:
| Day | Breakfast | Supper | Supper |
|---|---|---|---|
| one | 2 hard-boiled eggs, green tea. | Soup with lean meat and vegetables. | Baked fish, vegetable salad. |
| 2 | Curd with herbs, rose hip juice. | Vegetable stew and stew. | Steamed chicken fillet, tomato sauce, 2 diet breads. |
| 3 | Steam omelet with tomatoes. | Fish soup, beet salad. | Baked meat, mashed pumpkin or cauliflower. |
| four | Sugar-free curd mass, tea. | Steam cutlets, vegetable salad. | Boiled meat, greens and vegetable salad. |
| 5 | 200 ml of sugar-free yogurt, diet bread. | Soup with chicken, celery and asparagus. | Steamed fish cutlets with tomato and bell pepper sauce, tea. |
| 6 | Hard-boiled eggs, cottage cheese with herbs. | Steamed meat with vegetables. | Seafood salad, broccoli puree. |
| 7 | Steam omelet, tea. | Vegetable soup with beef. | Cottage cheese, tea. |
Apple, grapefruit, orange, kefir, cottage cheese with dried fruits, beet salad are suitable for the second breakfast and afternoon snack.
The result of the protein diet depends on the initial body weight, on average it weighs 5-7 kg. With a significant supply of excess weight - up to 10 kg. According to all rules, lost kilograms are not returned.
Quitting the diet
The 10/10 protein diet has very positive reviews. However, in order to get a permanent result, you need to follow all the nutritional rules and exit the diet correctly.
After the end of the protein diet for 10 days, new products should be introduced in the menu 1 time 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, within 3-4 weeks. Be sure to continue drinking at least 2 liters of water per day.
Recipes for simple and tasty dishes
You should not include the same foods 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 the salad, only proteins are required, from which it is necessary to rub into a large frying pan.
- Mix meat, seafood, proteins, add fresh herbs.
- Fill with lemon juice.
An original salad can be made from cottage cheese for an afternoon snack or dinner. Cut 300 g of cucumber, 100 g of carrot and green apple into small strips. Mix vegetables and fruits with 250 g of low-fat cottage cheese. Season with natural yogurt with a little lemon juice.
You can cook an original stew for dinner:
- Cut 250 g of chicken fillet into thin plates.
- Boil 150 g of broccoli, puree it in a blender.
- 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 mash, the rest evenly grease the pieces of meat.
- Place the fillet layers on a baking sheet, grease the top layer with broccoli puree.
- Bake in the oven at 200 degrees for 30 minutes.
For dinner, boil soups in chicken broth, add various vegetables - savoy cabbage, turnips, carrots, celery, mushrooms. Add fresh chopped herbs before serving.
Types of protein diet
There are several types 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. Foods rich in carbohydrates - cereals, pasta, fruits, berries - should be excluded from the diet. The list of prohibited foods includes all fermented milk products, except cottage cheese, sweets, sweets. You can not eat corn, potatoes, carrots. A nice bonus - you are allowed to drink a small amount of dry and semi-dry wine.
- Diet Maggie. The basis of the diet is eggs and citrus fruits. Forbidden foods are fatty meat, dried fruits, potatoes and bananas, cereals and pasta, alcohol, any fats. Bonus - the diet is long, but economical, the body learns to be satisfied in small portions.
- japaneseDesigned 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 intake does not exceed 1000 kcal, so a person feels constant hunger.
- Shop. It is considered the most prudent, you can follow it all your life. At the first stage, the basis of the diet is protein food. Benefits - There are no restrictions on portion sizes and meal times. The disadvantage is that you need to constantly calculate the number of calories using a special calculator.
All protein diets have certain limitations and contraindications.
The good and the bad
A protein diet cannot be called balanced and completely safe. Such nutrition allows you to quickly get rid of extra pounds, but it can harm health.
Protein diet for 10 days - pros and cons
| Advantages | Defects |
|---|---|
|
|
The protein diet menu is designed for 10 days, you should not increase the duration to prevent the development of serious consequences.
Contraindications and side effects of protein diet 10 days
A 10-day protein diet is contraindicated in people with diabetes, kidney, liver, heart and vascular diseases, high cholesterol, and people over 55 years old. In the acute stage, during pregnancy and lactation, with any chronic disease, it is impossible to follow such a diet for weight loss.
Protein diet 10 days - side effects:
- weakness, dizziness, nervousness;
- frequent headaches and nausea;
- decrease in 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 fast way to lose weight. However, with a lack of fiber, a large amount of protein disrupts the digestive system. Therefore, if you feel bad, you should switch to a regular diet.