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 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. 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, you need to increase the intensity of 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. Additionally, it is allowed to eat non-starchy vegetables, as a source of fiber and vitamins.
Allowed and prohibited products
During protein nutrition for weight loss, you can cook dishes from any lean meat, sea fish and seafood, eggs, mushrooms, you can use fermented milk products of medium fat content, hard cheeses. For side dishes and soups, use zucchini, peppers, cucumbers, tomatoes, any kind 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, fatty purchased sauces;
- alcoholic, carbonated, energy drinks.
It is better to completely avoid 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 tbsp. l. porridge in the morning. It can be oatmeal on the water, brown rice, buckwheat, cooked until half cooked.
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. Additionally, 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 the 8th, 9th, 10th day, 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 |
|---|---|---|---|
| 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 loaves. |
| 3 | Steam omelet with tomatoes. | Fish soup, beetroot salad. | Baked meat, mashed pumpkin or cauliflower. |
| four | Unsweetened curd mass, tea. | Steam cutlets, vegetable salad. | Boiled meat, salad of greens and vegetables. |
| 5 | 200 ml unsweetened yogurt, diet bread. | Soup with chicken, celery and asparagus. | Steamed fish cutlets with tomato and bell 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. | Curd, tea. |
For 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 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.
Getting out of the diet
The 10/10 protein diet has a lot of positive reviews. But in order to get a lasting result, you need to adhere to all the rules of nutrition, to get out of the diet correctly.
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 bakery products and sweets. It is necessary to return to the usual diet gradually, over 3-4 weeks. Be sure to 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 depletion of the body. The diet should be varied, as far as permitted products allow.
Protein salad:
- Boil and finely chop 150 g of squid and chicken breast.
- Boil 5 eggs. For salad, only proteins are required, from which you need to rub 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. Cut into small strips 300 g of cucumbers, 100 g of carrots and green apples. Mix vegetables and fruits with 250 g 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 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, the rest evenly grease the pieces of meat.
- Put the fillet in layers in a baking dish, grease 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 fresh chopped herbs.
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-carbohydrate diet can be followed for 4-5 weeks. From the diet you need to exclude foods high in carbohydrates - cereals, pasta, fruits, berries. The list of prohibited foods includes all fermented milk products, except for 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. Prohibited 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 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. It is considered the most sparing, you can adhere to all your life. The basis of the diet at the first stage is protein food. Benefits – There are no restrictions on the size of portions and time of eating. 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.
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 can be harmful to health.
Protein diet for 10 days - the pros and cons
| Advantages | Flaws |
|---|---|
|
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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 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 lactation, it is impossible to adhere to such a diet for weight loss.
Protein diet 10 days - 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 in combination with a lack of fiber, the digestive system is disrupted. Therefore, if you feel unwell, you need to switch to your usual diet.