The protein diet menu for 10-day weight loss means 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 a person 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, and should be eaten 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 one hour before going to bed.
- The daily calorie content of the diet is at least 1200 kcal.
- Serving size - 200-300 g.
- Be sure to follow the drinking regime - drink at least 1. 5 liters of purified non-carbonated water per day. Teas, juices and soups are not included in this volume.
- Drink water in the morning on an empty stomach, 20 minutes before each meal. You can drink water only 2 hours after eating.
- To avoid losing muscle mass, you need to increase the intensity of your training. But cardio and strength training should be avoided.
The 10-day protein diet is based on animal proteins, which make up 60% of the total diet. In addition, it is permissible to eat non-starchy vegetables as a source of fiber and vitamins.
Authorized and prohibited products
During the protein diet, in order to lose weight, you can prepare meals from any lean meat, sea fish and seafood, eggs, mushrooms, 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, cookies, cakes;
- butter and vegetable oil;
- fatty meats;
- sausage;
- cereals, pasta;
- bananas, grapes, potatoes, legumes;
- semi-finished products, canned goods, 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 soup, herbal teas, natural fruit juices.
In some versions of the protein diet, a maximum of 7 tablespoons can be consumed. l. morning porridge. It can be oatmeal, brown rice, buckwheat, half-cooked.
Protein diet for 10 days: menu and results
In order to lose weight with a protein diet, the menu is varied for 10 days, but on the first day it is better to eat eggs. Preference should be given to hard-boiled eggs - 4 pieces per day, or proteins - 8 pieces. You can also eat any allowed vegetables. But such a start can cause severe stress to the body. Therefore, it is better to prepare a list of possible dishes in advance and combine them.
After a weekly meal, on the 8th, 9th, and 10th days, any previous day's menu can be taken. Be sure to eat a salad made from 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. | Fried fish, vegetable salad. |
| 2 | Cottage cheese with herbs, rosehip broth. | Vegetable stew and stew. | Steamed chicken fillet, tomato sauce, 2 diet bread. |
| 3 | Steamed omelette with tomatoes. | Fish soup, beetroot salad. | Roast meat, pumpkin puree or cauliflower. |
| four | Unsweetened cottage cheese, tea. | Steamed steak, vegetable salad. | Boiled meat, salad of greens and vegetables. |
| 5 | 200 ml unsweetened yogurt, diet bread. | Soup with chicken, celery and asparagus. | Steamed fish fillet with tomato and paprika sauce, tea. |
| 6 | Hard-boiled eggs, cottage cheese with herbs. | Steamed meat with vegetables. | Seafood salad, broccoli puree. |
| 7 | Steamed omelette, tea. | Vegetable soup with beef. | Cottage cheese, tea. |
Apples, grapefruit, oranges, kefir, cottage cheese with dried fruits, and beetroot 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 significant excess weight - up to 10 kg. In compliance with all the rules, we will not return the lost kilograms.
Exiting the diet
The 10/10 protein diet has many positive reviews. But in order to achieve lasting results, you need to follow all the nutritional rules to exit the diet correctly.
After the 10-day completion of the protein diet, new products must be introduced on the menu once a day. You cannot immediately consume a large number of baked goods and sweets. The usual diet should be returned gradually, over 3-4 weeks. Make sure you continue to drink at least 2 liters of water a day.
Recipes for simple and delicious dishes
Do not include the same foods in your diet every 10 days - this will lead to exhaustion of the body. The diet should be as varied as the approved products allow.
Protein salad:
- Boil and cut into small pieces 150 g of squid and chicken breast.
- Boil 5 eggs. For the salad, you only need proteins, which must be rubbed on a coarse grater.
- Mix meat, seafood, proteins, add fresh herbs.
- Fill with lemon juice.
Cottage cheese can be used to make an original salad for an afternoon snack or dinner. Cut 300 g of cucumber, 100 g of carrot and green apple into small strips. Mix the vegetables and fruits with 250 g of low-fat cottage cheese. Season with natural yogurt and a little lemon juice.
For dinner, you can prepare the original casserole dish:
- 250 g of chicken fillet cut into thin plates.
- Boil 150 g of broccoli and puree it in a blender.
- Prepare the sauce - mix 60 ml natural yogurt, 20 ml high-quality soy sauce, 5 mustard seeds.
- Add a little sauce to the puree, spread the rest evenly over the pieces of meat.
- Place the fillet in layers in a baking tray, spread the top layer with broccoli puree.
- Bake for 30 minutes in the oven at 200 degrees.
For lunch, cook soups in chicken broth, add various vegetables - kale, turnips, carrots, celery, mushrooms. Add fresh, chopped herbs before serving.
Types of protein diet
There are several versions of the protein diet, you can choose any option based on your personal preferences.
Types and brief description:
- Atkins diet. The low-carbohydrate diet can be maintained for 4-5 weeks. High-carbohydrate foods - cereals, pasta, fruits, berries - should be excluded from the diet. The list of prohibited foods includes all fermented milk products, with the exception of cottage cheese, sweets, and fast food. You can't eat corn, potatoes, carrots. A nice bonus - you are allowed to drink dry and semi-dry wine in small quantities.
- Diet Maggie. The basis of the diet is eggs and citrus fruits. Forbidden foods are fatty meats, dried fruits, potatoes and bananas, cereals and pasta, alcohol, any oil. Bonus - the diet is long but gentle, the body learns to satiate itself in small portions.
- Japan. It was planned for 13 days. The list of permitted foods is similar to the classic diet. But all food can only be eaten in cooked form, salt is completely excluded. The daily calorie content does not exceed 1000 kcal, so you feel a constant feeling of hunger.
- Dukan. This is considered the most economical, you can follow it all your life. The basis of the diet in the first stage is protein food. Advantages - There is no limit to the size of the portions and the time of the meal. The disadvantage is that you have to constantly count the number of calories using a special calculator.
All protein diets have certain limitations and contraindications.
Advantages and disadvantages
The protein diet cannot be called balanced and completely safe. Such nutrition allows you to quickly get rid of extra pounds, but it can be harmful to your health.
Protein diet for 10 days - advantages and disadvantages
| Advantages | Mistakes |
|---|---|
|
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The protein diet menu is designed for 10 days, the duration should not be increased to avoid the development of serious consequences.
Contraindications and side effects of the protein diet 10 days
The 10-day protein diet is contraindicated in diabetes mellitus, kidney, liver, heart and vascular diseases, high cholesterol levels, and people over 55 years of age. In the case of any chronic disease in the acute stage, during pregnancy and breastfeeding, it is impossible to follow such a diet for weight loss.
Protein diet 10 days - side effects:
- weakness, dizziness, irritability;
- frequent headaches and nausea;
- decrease in blood pressure;
- constipation, bloating;
- deterioration of the appearance of the skin.
When these symptoms appear, the protein diet should be abandoned.
Eating protein-rich foods is a quick way to get rid of excess weight. But the combination of a large amount of protein and a lack of fiber disturbs the digestive system. Therefore, if you feel unwell, you should switch to your usual diet.