The menu of the protein diet for weight loss for 10 days implies the complete elimination 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, stored fat is actively burned. The main source of human energy is carbohydrates, and with such a diet there are practically 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 meals, you need to eat regularly.
- The last meal is 4 hours before bedtime.
- Last meal is 19 o'clock at the latest. 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.
- Make sure to stick to the drinking regimen - drink at least 1. 5 liters of pure, non-carbonated water every day. Teas, juices, soups are not included in this episode.
- Drink water in the morning on an empty stomach, 20 minutes before each meal. After eating, just after 2 hours, you can drink water.
- To avoid losing muscle mass, you need to increase the intensity of your training. But cardio and strength training should be avoided.
The basis of the 10-day protein diet are 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
In the process of protein nutrition for weight loss, you can cook dishes from lean meat, sea fish and seafood, eggs, mushrooms, can use fermented dairy products with medium fat content, cheesehard cool. For side dishes and soups, use zucchini, peppers, cucumbers, tomatoes, any type of cabbage.
Prohibited products:
- sugar in any form, cakes, pastries;
- butter and vegetable oil;
- meat;
- sausage;
- cereals, pasta;
- bananas, grapes, potatoes, legumes;
- semi-finished products, canned goods, high-fat sauces;
- alcoholic beverages, carbonated drinks, energy drinks.
It is better to avoid black coffee and strong tea altogether, and minimize salt intake. You can drink rosehip broth, herbal tea, natural juice.
In some versions of the protein diet, it is allowed to consume no more than 7 tablespoons. l. porridge in the morning. It can be steamed oatmeal, brown rice, buckwheat, cooked until half cooked.
Protein diet for 10 days: menu and results
With a high-protein weight loss diet, the menu for 10 days is very diverse, but the first day of eating eggs will be better. Prefer boiled eggs - 4 pieces per day, or protein - 8 pieces. Also, you can eat any vegetables that are allowed. But such a start can turn into serious stress for the body. So it's better to make a list in advance of the foods you can eat and combine them.
After the weekly meal, 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 |
|---|---|---|---|
| one | 2 hard-boiled eggs, green tea. | Soup with lean meat and vegetables. | Grilled fish, vegetable salad. |
| 2 | Cheese with herbs, rosehip broth. | Vegetable stews and stews. | Steamed chicken fillet, tomato sauce, 2 loaves of bread. |
| 3 | Steamed omelette with tomatoes. | Fish soup, beetroot salad. | Grilled meat, mashed pumpkin or cauliflower. |
| four | Unsweetened curd cubes, tea. | Steamed cutlets, vegetable salad. | Boiled meat, green salad. |
| 5 | 200 ml of unsweetened yogurt, diet bread. | Chicken, celery and asparagus soup. | Steamed fish ball with tomato bell pepper sauce, tea. |
| 6 | Boiled eggs, cheese with herbs. | Steamed meat with vegetables. | Seafood salad, broccoli puree. |
| 7 | Steamed omelette, tea. | Beef spinach soup. | Curd, tea. |
For the second breakfast and afternoon snack, apples, grapefruit, oranges, kefir, cottage cheese with dried fruit, beetroot salad are suitable.
The results of the protein diet depend on the initial body weight, on average 5-7 kg. With the provision of significant excess weight - up to 10 kg. Obeying all the rules, the lost kilograms are not returned.
Get out of the diet
The 10/10 Protein Diet has a lot of positive reviews. But to get a lasting result, you need to follow all the rules of nutrition, come out of the diet correctly.
After finishing the protein diet for 10 days, it is recommended to introduce 1 new product in the menu every day. You can not immediately consume a large number of bakery products and sweets. It is necessary to return to the normal diet gradually, in 3-4 weeks. Make sure to continue drinking at least 2 liters of water per day.
Simple delicious food recipes
You should not include the same dishes in the diet for all 10 days - this will make the body exhausted. The diet should be varied, as the product allows.
Protein Salad:
- Boil and finely chop 150 g squid and chicken breast.
- Boil 5 eggs. For salads, only protein is needed, from which you need to rub on a coarse blender.
- Mix meat, seafood, protein, add fresh herbs.
- Fill with lemon juice.
The original salad for an afternoon snack or dinner can be made with cheese. Cut into small strips 300 g cucumber, 100 g carrot and green apple. Mix vegetables and fruits with 250 g of low-fat cheese. Season natural yogurt with some lemon juice.
For dinner, you can cook the original casserole:
- Cut into thin sheets 250 g chicken fillet.
- Boil 150 g broccoli, put in a blender and puree.
- Prepare the sauce - mix 60 ml of natural yogurt, 20 ml of high-quality soy sauce, 5 seeds of mustard.
- Put a little of the sauce into the blender, the rest of the meat is evenly coated.
- Place the fillets in layers on a baking dish, grease the top layer with the broccoli puree.
- Bake in the oven for 30 minutes at 200 degrees.
For lunch, cook soup in chicken broth, add various vegetables - cabbage, radishes, carrots, celery, mushrooms. Before serving, add chopped fresh herbs.
Types of protein diets
There are several protein diets, you can choose any option based on personal preference.
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 rich in carbohydrates - cereals, pasta, fruits, berries. The list of prohibited foods includes all fermented dairy products, with the exception of cheese, sweets, and junk food. You can't eat corn, potatoes, carrots. A nice bonus - it is allowed to drink dry and semi-dry alcohol in small amounts.
- Maggie's Diet. The basis of the diet are eggs and citrus fruits. Prohibited foods are fatty meats, dried fruits, potatoes and bananas, cereals and pastas, alcohol, any type of oil. Bonus - the diet lasts, but sparingly, the body learns to saturate in small portions.
- Japanese. Designed in 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 economical, you can adhere to for a lifetime. The basis of the diet in the early stages is protein foods. Benefits - There are no restrictions on serving sizes and meal times. 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 a diet allows you to quickly get rid of excess weight, but can be harmful to health.
Protein diet for 10 days - pros and cons
| Favorable | Flaws |
|---|---|
|
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The protein diet menu is designed for 10 days, you should not increase the duration to avoid developing serious consequences.
Contraindications and side effects of the 10-day protein diet
The 10-day protein diet is contraindicated with diabetes, kidney, liver, cardiovascular, high blood fat, people over 55 years old. With any chronic disease in the acute stage, during pregnancy and lactation, it is impossible to adhere to such a weight loss diet.
10 day protein diet - side effects:
- weakness, dizziness, irritability;
- frequent headaches and nausea;
- hypotension;
- constipation, bloating;
- deterioration in the appearance of the skin.
When these symptoms appear, the protein diet should be abandoned.
Eating foods rich in protein is a quick way to get rid of excess weight. But with a large amount of protein combined with a lack of fiber, the digestive system will be disturbed. Therefore, if you feel unwell, you need to switch to a normal diet.