The protein diet menu for weight loss in 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 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, it is necessary to eat at regular intervals.
- The last meal is 4 hours before bedtime.
- Last meal no later than 19: 00. 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 in the diet is at least 1200 kcal.
- Portion size - 200-300 g.
- Be sure to adhere to the drinking regimen - drink at least 1. 5 liters of purified non-carbonated 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. After eating, you can drink water only after 2 hours.
- To avoid losing muscle mass, it is necessary 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. In addition, it is allowed to eat non-starchy vegetables as a source of fiber and vitamins.
Allowed and prohibited products
During a protein diet for weight loss, you can cook dishes from any lean meat, sea fish and seafood, eggs, mushrooms, you can use fermented dairy products with a medium fat content, 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 meat;
- 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 reduce the amount of salt to a minimum. You can drink rosehip soup, herbal teas, natural juices.
In some versions of the protein diet, it is allowed to consume a maximum of 7 tablespoons. l. porridge in the morning. It can be oatmeal on water, brown rice, buckwheat, 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. In addition, you can eat any allowed vegetables. But such a start can turn into a serious 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. Be sure to eat a salad of cooked 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 | Fresh cheese with herbs, rosehip soup. | Stew and vegetable stew. | Steamed chicken fillet, tomato sauce, 2 diet loaves. |
| 3 | Steamed omelette with tomatoes. | Fish stew, beet salad. | Roasted meat, mashed pumpkin or cauliflower. |
| four | Unsweetened curd mass, tea. | Steam cutlets, vegetable salad. | Boiled meat, green and vegetable salad. |
| 5 | 200 ml of unsweetened yogurt, diet bread. | Soup with chicken, celery and asparagus. | Steamed fish cutlets with tomato and paprika sauce, tea. |
| 6 | Hard-boiled egg, fresh cheese with herbs. | Steamed meat with vegetables. | Seafood salad, broccoli puree. |
| 7 | Steam omelette, tea. | Vegetable soup with beef. | Curd, tea. |
Apples, grapefruit, orange, kefir, fresh cheese with dried fruit, beet salad are suitable for second breakfast and afternoon snack.
The result of the 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. In accordance with all the rules, the lost kilograms are not returned.
Getting out of the diet
The 10/10 protein diet has many positive reviews. But in order to get a permanent result, you need to follow all the rules of nutrition, get out of the diet properly.
After completing the protein diet for 10 days, new products should be introduced to the menu once a day. You cannot immediately consume a large number of bakery products and sweets. It is necessary to gradually return to the usual diet, during 3-4 weeks. Be sure to continue drinking at least 2 liters of water a day.
Recipes for simple and delicious meals
You should not include the same dishes in your diet for all 10 days - this will lead to exhaustion of the body. The diet should be varied, as much as the allowed products allow.
Protein salad:
- Boil and finely chop 150 g of squid and chicken breast.
- Boil 5 eggs. For the salad, you only need proteins that need to be rubbed on a coarse grater.
- Mix meat, seafood, proteins, add fresh herbs.
- Fill with lemon juice.
Fresh cheese can be used to make an original salad for an afternoon snack or dinner. Cut 300 g of cucumbers, 100 g of carrots and green apples into small strips. 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 an original casserole:
- Cut 250 g of chicken fillet into thin slices.
- Boil 150 g of broccoli, grind it in a blender into 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, and spread the rest evenly over the pieces of meat.
- Place the fillet in layers in a baking dish, spread the top layer with broccoli puree.
- Bake in the oven for 30 minutes at 200 degrees.
For lunch, cook soups in chicken broth, add various vegetables - Savoy cabbage, turnips, carrots, celery, mushrooms. Add freshly chopped herbs before serving.
Variety of protein diet
There are several variants of the protein diet, you can choose any option based on personal preferences.
Types and brief description:
- The Atkins Diet. A low-carb diet can be followed for 4-5 weeks. You must exclude foods rich in carbohydrates from your diet - cereals, pasta, fruits, berries. The list of prohibited foods includes all fermented milk products, except cottage cheese, sweets, and fast food. You cannot eat corn, potatoes, carrots. A nice bonus - it is allowed to drink dry and semi-dry wine in small quantities.
- Diet Maggie. The basis of the diet is eggs and citrus fruits. Forbidden food is fatty meat, dried fruit, potatoes and bananas, cereals and pasta, alcohol, any oils. Bonus - the diet is long but sparing, the body learns to be satiated in small portions.
- Japanese. Designed in 13 days. The list of permitted foods is similar to the classic diet. But all food can be consumed only in cooked 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 economical, which you can stick to all your life. The basis of nutrition in the first phase is protein food. Pros – There are no restrictions on portion sizes and meal times. The disadvantage 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 balanced and completely safe. Such a diet allows you to quickly get rid of excess weight, but it can be harmful to your health.
Protein diet for 10 days - advantages and disadvantages
| Advantages | Disadvantages |
|---|---|
|
|
The protein diet menu is designed for 10 days, you should not increase the duration to avoid the development of serious consequences.
Contraindications and side effects of protein diet for 10 days
The 10-day protein diet is contraindicated in diabetes mellitus, diseases of the kidneys, liver, heart and blood vessels, high cholesterol, and people over 55 years of age. With any chronic disease in the acute phase, during pregnancy and breastfeeding, it is impossible to adhere to such a diet for weight loss.
Protein diet for 10 days - side effects:
- weakness, dizziness, irritability;
- frequent attacks of headache and nausea;
- reduction of blood pressure;
- constipation, flatulence;
- worsening of skin appearance.
When these symptoms appear, the protein diet should be abandoned.
Eating protein foods is a quick way to get rid of extra pounds. But with a large amount of protein combined with a lack of fiber, the digestive system is disturbed. Therefore, if you do not feel well, you must switch to a normal diet.