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 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 need to eat at regular intervals.
- The last meal is 4 hours before bedtime.
- Last meal no later than 7: 00 p. m. With a strong feeling of hunger, you can drink 200 ml of low-fat kefir an hour before bedtime.
- The daily caloric content of the diet is at least 1200 kcal.
- Serving size - 200-300 g.
- Be sure to observe the drinking regimen: drink at least 1. 5 liters of purified water without gas 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 are animal proteins, they constitute 60% of the total diet. Additionally, the consumption of non-starchy vegetables is allowed, as a source of fiber and vitamins.
Permitted and prohibited products
During protein nutrition for weight loss, you can cook dishes from any lean meat, sea fish and shellfish, eggs, mushrooms, you can use medium-fat fermented milk products, hard cheeses. For side dishes and soups use zucchini, peppers, cucumbers, tomatoes, any kind of cabbage.
Prohibited products:
- sugar in any form, pastries, pastry;
- butter and vegetable oil;
- fatty meats;
- sausages;
- cereals, pasta;
- bananas, grapes, potatoes, legumes;
- semi-finished products, canned foods, fat sauces purchased;
- alcoholic, carbonated, energy drinks.
It's best to avoid black coffee and strong tea altogether, and to 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 tbsp. porridge in the morning. It can be oatmeal on the water, brown rice, buckwheat, cooked halfway.
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 pieces per day, or protein - 8 pieces. Also, you can eat any allowed vegetables. But such a beginning 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 days 8, 9, 10, it is allowed to take the menu of any 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 |
|---|---|---|---|
| a | 2 boiled eggs, green tea. | Soup with lean meat and vegetables. | Baked fish, vegetable salad. |
| two | Cottage cheese with herbs, rosehip broth. | Vegetable stew and stew. | Steamed chicken fillet, tomato sauce, 2 dietary 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 salad and greens. |
| 5 | 200 ml of yogurt without sugar, diet bread. | Chicken, celery and asparagus soup. | Steamed fish cutlets with tomato sauce and pepper, tea. |
| 6 | Boiled egg, cottage cheese with herbs. | 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 fruits, and beet salad are suitable.
The result of a protein diet depends on the initial body weight, on average 5-7 kg is needed. With a significant supply of excess weight - up to 10 kg. Subject to all rules, lost kilograms are not returned.
go off 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 in order to get off 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, over 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 during the 10 days; this will lead to exhaustion of the body. The diet must be varied, to the extent that the permitted products allow it.
Protein Salad:
- Boil and finely chop 150 g of squid and chicken breast.
- Boil 5 eggs. For salad, only protein is required, of which you need to rub on a coarse grater.
- Mix meat, seafood, protein, add fresh herbs.
- Fill with lemon juice.
An original salad for a 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 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 plain 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.
- Lay the fillet in layers in a baking dish, grease the top layer with broccoli puree.
- Cook in the oven for 30 minutes at 200 degrees.
For lunch, boil soups in chicken broth, add various vegetables: kale, turnips, carrots, celery, mushrooms. Before serving, add fresh chopped herbs.
Varieties of protein diet.
There are several varieties of protein diet, you can choose any option based on your personal preferences.
Types and brief description:
- Atkins diet. A low-carb diet can be followed for 4-5 weeks. From the diet you need to exclude foods rich in carbohydrates: cereals, pasta, fruits, berries. The list of prohibited foods includes all fermented milk products, except for cottage cheese, sweets and 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.
- Maggie diet. The basis of the diet is eggs and citrus. Forbidden foods are fatty meats, dried fruits, potatoes and bananas, cereals and pasta, alcohol, any oil. Bonus: the diet is long, but moderate, the body learns to saturate itself in small portions.
- Japanese. Designed for 13 days. The list of allowed foods is similar to the classic diet. But all foods can be consumed only in boiled form, salt is completely excluded. The daily caloric content does not exceed 1000 kcal, due to which a person feels a constant feeling of hunger.
- Ducan. It is considered the most moderate, you can adhere to it all your life. The basis of the diet in the first stage is protein foods. Benefits: There are no restrictions on portion size and consumption time. The disadvantage is that you need to constantly calculate the number of calories with 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 detrimental to health.
Protein diet for 10 days: the pros and cons
| advantage | Defects |
|---|---|
|
|
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 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 disease in the acute stage, during pregnancy and lactation, it is impossible to follow such a diet for weight loss.
Protein diet 10 days - secondary reactions:
- weakness, dizziness, irritability;
- frequent episodes of headache and nausea;
- Decreased 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 high amount of protein in combination with a lack of fiber, the digestive system is disrupted. Therefore, if you are not feeling well, you should switch to your usual diet.