Recently, many diets have emerged that promise to be effective in losing weight in a very short period of time.What is it: myth or reality?We won't go into details.Let everyone try it for themselves and see if this method makes sense.
In turn, we offer you a diet for review, which is based on the consumption of protein products.In the material below, we will take a closer look at the basic principles of a protein diet and the list of acceptable foods.Also, in this article, we will share with you our rough menu for the week, which contains a variety of healthy recipes.
One week protein diet – lose 6kg in 7 days
According to professional nutritionists, a protein diet can promote effective weight loss of up to 6kg per week.Since foods containing protein speed up metabolism in the body, the weight loss process does not last long.
Unfortunately, not everyone can achieve effective weight loss by sticking to a protein diet for a week.As you know, excessive consumption of meat is taboo not only for vegetarians, but also for the following categories of people:
- the elderly;
- sweet tooth;
- Have gastrointestinal disease;
- Hypertensive patients.
We will discuss other characteristics of an effective protein diet, including basic nutritional rules, in the following paragraphs.
What is a protein diet?
A protein diet involves eating only protein foods for a certain period of time, which we will introduce to you in the paragraphs below.Let’s take a closer look at exactly how you need to eat to “kickstart” an effective weight loss process that will give people the results they want.
Therefore, the rules for eating an effective protein diet need to be compulsorily followed, as follows:
- You should drink a glass of still, purified water half an hour before meals.The minimum daily intake is two liters;
- Daily calories should not exceed 1,200 calories;
- For the most effective weight loss results, eat at the same time every day.Create a menu schedule for your convenience;
- The last meal should be taken no later than 4 hours before going to bed;
- Divide the menu into smaller portions for five meals a day;
- Combine a range of weight loss techniques with moderate physical activity;
- To avoid vitamin deficiencies while dieting, it is recommended to take calcium tablets.
Now that we are familiar with the rules, let's move on to the fact that a 7-day protein diet is usually carried out at home according to the Dukan method.If necessary, the protein diet can be extended for another week.But you should not abuse this food restriction, since products without carbohydrates in the menu can cause digestive disorders.It is also worth considering that women are more likely to experience irregular menstruation with long-term intake of protein foods.
Among the advantages of protein diet we note its products:
- Completely absorbed by the body;
- Remove waste and toxins from the intestines;
- Improve immunity;
- Eliminate imbalances in the hormonal system;
- Keeping the body in a saturated state for a long time.
Protein diets are known to maintain long-term results.In addition, a protein diet is also very suitable for pregnant women.But nevertheless, after completing the current one, it is recommended to take a six-month break before starting the next one.
What foods can be eaten?
Having familiarized yourself with all the nuances of the above-mentioned protein diet, let's go directly to the list of acceptable foods that everyone seeking to lose weight should include in their menu:
- Meat: lamb, beef, chicken, turkey and goose;
- all types of fish and seafood;
- Vegetables: cucumbers, tomatoes, cabbage, bell peppers, zucchini and eggplant;
- low-fat yogurt, milk, kefir and cottage cheese;
- All types of cheese;
- boiled egg whites;
- Moderate amount of olive oil;
- All types of fruits, dried fruits and berries;
- Cereals: rice, buckwheat, oatmeal.
Of course, all products that are not included in the above list must be excluded from the menu, or you should only allow yourself to eat this food occasionally.In this case, we will consider products that should never be included in your menu if you follow a protein diet:
- pork;
- Salou;
- bacon;
- canned food;
- fatty dairy products;
- candy;
- chocolate;
- sweet and carbonated drinks;
- Alcohol;
- bakery products;
- Potato;
- Fat and hot sauce.
Weekly menus and recipes
Protein diet menus include raw, stewed, boiled or steamed foods.We provide you with a rough version of an effective weight loss menu for one week.So, protein weight loss diet - this week's menu:
Monday
- Breakfast: Omelet with cheese and herbs;
- Lunch: 200 grams of boiled chicken, one cup of low-fat kefir;
- Dinner: Grilled trout.
Tuesday
- fruit yogurt;
- buckwheat porridge and kefir;
- Stewed peppers with tomatoes.
Wednesday
- cheese toast and herbal tea;
- fruit salad with yogurt;
- Steamed chicken steak and diet bread.
Thursday
- Oatmeal with plums, black tea with lemon;
- Stewed zucchini, fermented roasted milk;
- 150 g boiled chicken with tomatoes and herbs.
Friday
- omelette with cheese and tomatoes;
- 250 g rice, apple preserves;
- Roasted peppers.
Saturday
- oatmeal with milk;
- Cheesy casserole with raisins and low-fat yogurt;
- Steamed seabass with vegetables and herbs.
Sunday
- citrus salad and 250g mozzarella;
- Buckwheat soup, kefir;
- A stew of eggplant, zucchini and peppers, washed down with unsweetened tea.
Now let’s move on to perhaps the most enjoyable part of any weight loss method and introduce you to recipes for losing weight on a protein diet.The following are considered the tastiest and healthiest:
Fish baked in the oven
Ingredients: 400 grams of cod, juice of half a lemon, a little vanilla.
The cooking method is simple: pour lemon juice over the fish, then put it in the oven and bake at 180 degrees for 45 minutes.Then sprinkle the finished dish with herbs.
Salmon with milk
Ingredients: half a kilogram of salmon, 5 tomatoes, a medium onion, two carrots, 500 ml of low-fat milk, a pinch of salt and pepper, a handful of dill, a liter of water.
- Start by pouring boiling water over the tomatoes and peel them;
- Then chop them;
- Grate the carrots on a coarse grater and fry in a frying pan with the onions;
- Then add chopped tomatoes;
- Transfer the resulting mixture to a saucepan and add water;
- Bring vegetables to a boil, then reduce heat to low and continue cooking for 10 minutes;
- Cut salmon into large chunks and add to vegetables;
- After 2-3 minutes, pour all ingredients into the milk;
- After a few minutes, add the spices and herbs to the dish;
- The resulting soup must be boiled for 20 minutes before use.
Fish fillets in sauce
Ingredients: 400 grams of tuna, eggs, a quarter of an onion, a little salt, a handful of dried basil.
- Place fillets and onions in blender and blend;
- Shape the resulting mixture into patties;
- Add them to the skillet and cook them on both sides;
- Mix eggs with salt and basil;
- Pour the resulting sauce over the slices of meat.
Kefir Chicken Tenders
Ingredients: 150 g of chicken, a little salt, pepper and a handful of herbs, 100 ml of low-fat kefir and the same amount of water.
To prepare this recipe, you need to mix kefir with water and pour it over the chicken.Then put it in the refrigerator for 2-3 hours.After that, place the dish on the preheated frying pan and fry on both sides.
Beef Rice
Ingredients: 350 grams of beef, bell pepper, two tablespoons of olive oil, 150 ml of water, 300 grams of rice.
- Cut beef into cubes;
- Then fry in olive oil;
- Add water and salt;
- Chop the peppers and add to the meat;
- Then add the rice and cook until all the broth evaporates.