The menu of a protein diet for weight loss for 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 stores 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 starts looking for alternative energy sources.
Protein diet for 10 days - rules:
- The number of meals per day is 5-6, you need to eat at regular 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 bedtime.
- The daily calorie content of the diet is at least 1200 kcal.
- Portion size - 200-300 g.
- Be sure to observe the drinking regimen: drink at least 1. 5 liters of purified non-carbonated 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 eating, you can drink water only after 2 hours.
- To avoid losing muscle mass, it is necessary to increase the intensity of the exercise. 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. In addition, it is allowed to eat non-starchy vegetables, as a source of fiber and vitamins.
Permitted and prohibited products
During protein nutrition for weight loss, you can cook dishes from 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 in any form, pastries, pastries;
- butter and vegetable oil;
- fatty meats;
- 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 rosehip broth, herbal tea, 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 on water, brown rice, buckwheat, cooked until half cooked.
Protein diet for 10 days: menus 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 pieces per day, or protein - 8 pieces. Also, 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 consume the menu of any previous day. Make sure you eat a boiled or raw beetroot salad to prevent constipation.
Protein diet for weight loss - menu for 10 days:
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| one | 2 boiled eggs, green tea. | Lean meat and vegetable soup. | Baked fish, vegetable salad. |
| 2 | Herb ricotta, rosehip broth. | Vegetable stew and stew. | Steamed chicken fillet, tomato sauce, 2 diet breads. |
| 3 | Steamed omelette with tomatoes. | Fish soup, beetroot salad. | Baked meat, mashed pumpkin or cauliflower. |
| four | Unsweetened curd mass, tea. | Steamed cutlets, vegetable salad. | Boiled meat, vegetable and vegetable salad. |
| 5 | 200 ml of unsweetened yogurt, diet bread. | Soup with chicken, celery and asparagus. | Steamed fish cutlets with tomato and pepper sauce, tea. |
| 6 | Boiled egg, herb ricotta. | Steamed meat with vegetables. | Seafood salad, broccoli puree. |
| 7 | Steamed omelette, tea. | Vegetable soup with beef. | Curd, tea. |
For the second breakfast and afternoon snack, apples, grapefruit, orange, kefir, cottage cheese with dried fruit, beet salad are suitable.
The result of a protein diet depends on the initial body weight, on average it takes 5-7 kg. With a significant supply of excess weight - up to 10 kg. Subject to all rules, lost kilograms are not returned.
Get out of the diet
The 10/10 protein diet has a lot of positive reviews. But in order to achieve a lasting result, it is necessary to adhere to all the rules of nutrition, to properly exit the diet.
After the end of the protein diet for 10 days, new products on the menu should be introduced 1 per day. You can not immediately consume a large number of baked goods and sweets. It is necessary to return to the usual diet gradually, over a period of 3-4 weeks. Make sure you continue to drink at least 2 liters of water per 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 varied, as far as permitted by the permitted products.
Protein salad:
- Boil and finely chop 150 g of squid and chicken breast.
- Boil 5 eggs. For the salad, only proteins are needed, from which it is necessary 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 with cottage cheese. Cut 300 g of cucumbers, 100 g of carrots and green apples into strips. Mix fruits and vegetables 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 until pureed.
- Prepare the sauce: Mix 60ml natural yogurt, 20ml high quality soy sauce, 5 mustard seeds.
- Add a little sauce to the puree, the rest grease the pieces of meat evenly.
- Lay the fillet in a baking dish, grease the top layer with the broccoli puree.
- Bake in the oven for 30 minutes at 200 degrees.
For lunch, boil soups in chicken broth, add various vegetables: cabbage, turnips, carrots, celery, mushrooms. Before serving, add the chopped fresh herbs.
Variety of protein diet
There are several varieties of protein diet, you can choose any option according to personal preferences.
Types and brief description:
- Atkins diet. A low carbohydrate diet can be followed for 4-5 weeks. From the diet it is necessary to exclude foods rich in carbohydrates: 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 plus - it is allowed to drink dry and semi-dry wine in a small amount.
- Maggie diet. The basis of the diet are eggs and citrus fruits. The prohibited foods are fatty meats, dried fruit, potatoes and bananas, cereals and pasta, alcohol, any oils. Bonus: the diet is long, but thrifty, the body learns to be saturated 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. He is considered the most thrifty, you can adhere for life. The basis of the diet in the first phase is protein food. Benefits - There are no restrictions on portion sizes and meal times. The disadvantage is that it is necessary 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 nutrition allows you to quickly get rid of extra pounds, but it can be harmful to health.
Protein diet for 10 days: the pros and cons
| Benefits | Cracking |
|---|---|
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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 cases of diabetes mellitus, kidney, liver, heart and vascular diseases, high cholesterol, people over the age of 55. With any chronic disease in the acute stage, during pregnancy and lactation, it is impossible to adhere to such a diet for weight loss.
10 day protein diet - side reactions:
- weakness, dizziness, irritability;
- frequent bouts of headache and nausea;
- decrease in blood pressure;
- constipation, bloating;
- deterioration in 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 combined with a lack of fiber, the digestive system is disrupted. Therefore, if you are not feeling well, you need to switch to your usual diet.