The protein diet menu 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 drawbacks 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 almost no carbohydrates in the diet. The body begins to look for alternative energy sources.
Protein diet for 10 days - rules:
- The number of meals a day is 5-6, you need to eat regularly.
- The last meal is 4 hours before bedtime.
- The last meal is no later than 19 hours. With a strong sense 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.
- Make sure you adhere to a drinking regime - drink at least 1. 5 liters of purified non -carbonated water daily. Tea, juice, soup 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 10 -day protein diet is animal protein, they make up 60% of the total diet. In addition, it is permissible 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 dishes from any lean meat, seafood and seafood, eggs, mushrooms, you can use fermented dairy products with moderate fat content, hard cheese. 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;
- sausage;
- cereals, pasta;
- bananas, grapes, potatoes, beans;
- semi -finished products, canned foods, purchased fatty sauces;
- alcoholic, carbonated, energy beverages.
It is best to avoid black coffee and concentrated tea completely, and minimize the amount of salt. You can drink rosehip soup, herbal tea, natural juices.
In some versions of the protein diet, it is allowed to take no more than 7 tbsp. l. porridge in the morning. It can be oats on 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 varies, but on the first day it is better to eat eggs. Preference should be given to boiled eggs - 4 pcs a day, or protein - 8 pcs. In addition, you can eat any vegetables that are allowed. 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 the weekly meal, on the 8th, 9th, 10th day, it is allowed to take the menu of any previous day. Make sure you eat boiled or raw beet salad to avoid constipation.
Protein diet for weight loss - menu for 10 days:
| Hari | Breakfast | dinner | dinner |
|---|---|---|---|
| one | 2 boiled eggs, green tea. | Soup with lean meats and vegetables. | Grilled fish, vegetable salad. |
| 2 | Cottage cheese with herbs, rosehip soup. | Boil vegetables and stew. | Stuffed steamed chicken, tomato sauce, 2 meal loaves. |
| 3 | Steamed omelet with tomatoes. | Fish soup, beetroot salad. | Grilled meat, mashed pumpkin or cauliflower. |
| four | The mass of curd without sugar, tea. | Cut steam, vegetable salad. | Boiled meats, vegetable salads and vegetables. |
| 5 | 200 ml of yogurt without sugar, diet bread. | Soup with chicken, celery and asparagus. | Steamed fish pieces with tomato sauce and bell pepper, 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. | Buttermilk, tea. |
For the second breakfast and afternoon snacks, apples, grapefruit, oranges, kefir, cottage cheese with dried fruit, beet salad are suitable.
The result of a protein diet depends on the initial weight, on average it takes 5-7 kg. With a significant excess weight supply - up to 10 kg. Subject to all rules, lost kilograms are not returned.
Get out of the diet
The 10/10 protein diet has many positive reviews. But to get lasting results, you need to adhere to all the rules of nutrition, to get out of the diet properly.
After the end of the 10 -day protein diet, new products on the menu should be introduced 1 per day. You can not immediately consume large amounts of bread products and sweets. It is necessary to return to a normal diet gradually, over 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 meal in the diet for 10 days - this will lead to a lack of body. The diet should be changed, to the extent permitted by the permitted product.
Protein salad:
- Boil and finely chop 150 g of squid and chicken breast.
- Boil 5 eggs. For salads, only protein is needed, from which you need to rub on a coarse grater.
- Mix meat, seafood, protein, add fresh herbs.
- Fill with lemon juice.
A natural salad for an afternoon snack or dinner can be made from cottage cheese. Cut into small strips 300 g cucumber, 100 g of carrots and green apples. Mix vegetables and fruits with 250 g of low-fat cottage cheese. Season with real yogurt with a little lemon juice.
For dinner, you can cook the original casserole:
- Cut into thin plates 250 g of chicken fillets.
- Boil 150 g of broccoli, grind in a blender until puree.
- Prepare the sauce - mix 60 ml of natural yogurt, 20 ml of high -quality soy sauce, 5 mustard seeds.
- Put a little sauce into the puree, the rest grease the pieces of meat evenly.
- Put the layered fillets in a baking pan, grease the top layer with broccoli puree.
- Bake in the oven for 30 minutes at a temperature of 200 degrees.
For lunch, boil the soup in chicken broth, add a variety of vegetables - savoy cabbage, carrots, carrots, celery, mushrooms. Before serving, add fresh chopped herbs.
Various protein diets
There are several types of protein diets, you can choose any option based on personal preferences.
Type and brief description:
- Diet Atkins. A low carb diet can be followed for 4-5 weeks. From the diet you need to exclude high -carbohydrate foods - cereals, pasta, fruits, berries. The list of prohibited foods includes all fermented dairy products, except cottage cheese, sweets, snacks. You should not eat corn, potatoes, carrots. A nice bonus - allowed to drink dry and semi -dry wine in small amounts.
- Diet Maggie. The basis of the diet are eggs and citrus fruits. Prohibited foods are fatty meats, dried fruits, potatoes and bananas, cereals and pasta, alcohol, any oil. Bonus - the diet is long, but frugal, the body learns to be saturated in small portions.
- Japan. Designed for 13 days. The list of allowed foods is similar to the classic diet. But all foods can be eaten only in boiled form, salt is completely excluded. The daily caloric content does not exceed 1000 kcal, so a person feels a constant feeling of hunger.
- Dukan. It is considered the most economical, you can adhere to for the rest of your life. The basis of the diet in the first stage is protein foods. Benefits - There are no restrictions on portion sizes and meal times. The downside 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 completely balanced and safe. Such a diet allows you to quickly lose extra pounds, but can be harmful to health.
Protein diet for 10 days - pros and cons
| Advantage | Disability |
|---|---|
|
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The protein diet menu is designed for 10 days, you can not increase the duration to avoid the development of serious consequences.
Contraindications and side effects of a 10 -day protein diet
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 adhere to such a diet for weight loss.
10 -day protein diet - side effects:
- weakness, dizziness, irritability;
- frequent attacks of headache and nausea;
- decrease in blood pressure;
- constipation, bloating;
- deterioration in the appearance of the skin.
When these symptoms appear, a protein diet should be abandoned.
Eating protein foods is a quick way to lose excess weight. But with large amounts of protein in combination with a lack of fiber, the digestive system is disrupted. So, if you feel unwell, you need to switch to your regular diet.