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, the diet is practically devoid of carbohydrates. 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 p. m. If you feel very hungry, 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 still 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 only drink water after 2 hours.
- To avoid losing muscle mass, you need to increase exercise intensity. But cardio and strength training should be avoided.
The basis of the protein diet for 10 days are animal proteins, 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 protein nutrition for weight loss, you can cook dishes from lean meat, sea fish and seafood, eggs and mushrooms. You can use medium-fat fermented milk products and hard cheeses. For side dishes and soups, use zucchini, peppers, cucumbers, tomatoes, any kind of cabbage.
Prohibited Products:
- sugar in any form, pastry, pastry;
- butter and vegetable oil;
- Fatty Meat;
- sausages;
- cereals, pasta;
- bananas, grapes, potatoes, legumes;
- semi-finished products, canned goods, fatty sauces purchased;
- alcoholic carbonated energy drinks.
It is better to completely avoid black coffee and strong tea 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. l. porridge in the morning. It can be oatmeal on the water, brown rice, buckwheat, boiled up to half-boiled.
Protein diet for 10 days: menu and results
On a protein diet for weight loss, the menu is varied for 10 days, but on the first day it is better to eat eggs. Hard-boiled eggs should be preferred - 4 pieces per day, or proteins - 8 pieces. In addition, any permitted vegetables may be eaten. However, such a beginning can become a heavy burden on 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, the menu of each previous day may be taken. 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 | Cottage cheese with herbs, rosehip broth. | Vegetable stew and stew. | Steamed chicken fillet, tomato sauce, 2 diet sandwiches. |
| 3 | Steam omelette with tomatoes. | Fish soup, beetroot salad. | Baked meat, mashed pumpkin or cauliflower. |
| four | Unsweetened curd mass, tea. | Steam chops, vegetable salad. | Boiled meat, salad of vegetables and greens. |
| 5 | 200 ml unsweetened yogurt, diet bread. | Soup with chicken, celery and asparagus. | Steamed fish cutlets with tomato and pepper sauce, tea. |
| 6 | Hard boiled egg, cottage cheese with herbs. | Stewed meat with vegetables. | Seafood salad, broccoli puree. |
| 7 | Steam omelet, tea. | Vegetable soup with beef. | Cottage cheese, tea. |
For the 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 intake of excess weight - up to 10 kg. Subject to all rules, lost kilograms will not be returned.
Get off the diet
The 10/10 protein diet has many positive reviews. However, in order to achieve a lasting result, you need to follow 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 on the menu should be introduced 1 per day. You cannot consume a large number of baked goods and sweets at once. It is necessary to gradually return to the usual diet over 3-4 weeks. Be sure to continue drinking at least 2 liters of water a day.
Recipes for simple and tasty dishes
You should not include in the diet the same dishes every 10 days - this will lead to exhaustion of the body. The diet should be varied, as far as the authorized products allow.
protein salad:
- Boil 150 g of squid and chicken breast and chop finely.
- Boil 5 eggs. Only proteins are needed for the salad, from which you need to grate on a coarse grater.
- Mix meat, seafood, proteins and add fresh herbs.
- Top up with lemon juice.
An original salad can be prepared from cottage cheese for an afternoon snack or dinner. Cut 300 g cucumbers, 100 g carrots and green apples into small strips. Mix vegetables and fruit with 250 g low-fat quark. Season to taste with natural yoghurt with a little lemon juice.
For dinner, you can cook the original casserole:
- Cut 250 g chicken fillet into thin strips.
- Boil 150 g broccoli, grind in a blender into a puree.
- Prepare the sauce - mix 60 ml plain yoghurt, 20 ml high-quality soy sauce, 5 mustard seeds.
- Add a little sauce to the puree, the rest evenly grease the pieces of meat.
- Place the fillet in layers in a casserole dish, grease the top layer with broccoli puree.
- Bake in the oven at 200 degrees for 30 minutes.
For lunch, cook soups in chicken broth, add various vegetables - savoy cabbage, beets, carrots, celery, mushrooms. Add freshly chopped herbs before serving.
Varieties of protein diet
There are different types of protein diets, you can choose any option based on your personal preferences.
Types and brief description:
- Atkins diet. A low-carb diet can be maintained 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 cottage cheese, sweets and junk food. You can't 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. Prohibited foods are fatty meats, dried fruits, potatoes and bananas, grains and pasta, alcohol, all oils. Bonus - the diet is long, but frugal, the body learns to be satiated in small portions.
- Japanese. Designed for 13 days. The list of allowed foods is similar to the classic diet. However, all food can only be eaten 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.
- You can. It is considered the most economical that you can stick to throughout your life. The basis of nutrition at the first stage is protein food. Pros – There are no restrictions on portion size or when to eat. 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 balanced and absolutely safe. Such a diet allows you to quickly get rid of extra pounds, but it can be harmful to your health.
Protein diet for 10 days - the pros and cons
| advantages | defects |
|---|---|
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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 old. With chronic diseases in the acute stage, during pregnancy and lactation, it is impossible to follow 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, flatulence;
- deterioration of the complexion.
If 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 must switch to your usual diet.