The 10-day weight loss protein diet menu means a complete rejection of fat and carbohydrates. Such a strict diet can allow you to lose 7-10kg, but it has drawbacks and contraindications and is not suitable for everyone.
Protein diet - what is it?
With a protein diet, fat reserves are actively burned. Humans' main source of energy is carbohydrates, and with this diet, there are very few carbohydrates in the diet. The body begins to look for alternative energy sources.
10 Day Protein Diet - Rules:
- The number of meals per day is 5-6 times, and it is necessary to eat regularly.
- The last meal is 4 hours before bedtime.
- Last meal no later than 19 hours. Have a strong hunger, drink 200ml of low-fat kefir an hour before bed.
- The daily calorie content of the diet is at least 1200 kcal.
- Serving Size - 200-300 grams.
- Be sure to follow a drinking regime - drink at least 1. 5 liters of pure, non-carbonated water a day. This volume does not include tea, juice, soup.
- Drink water on an empty stomach in the morning, 20 minutes before each meal. Drink water 2 hours after meals.
- To avoid losing muscle mass, you need to increase your exercise intensity. Aerobic exercise and strength training should be avoided.
The basis of the 10-day protein diet is animal proteins, which make up 60% of the total diet. Additionally, it can eat non-starchy vegetables as a source of fiber and vitamins.
Permitted and Prohibited Products
In the protein nutrition process for weight loss, you can cook dishes with any lean meat, sea fish and seafood, eggs, mushrooms, and you can use medium-fat fermented dairy products, hard cheeses. For side dishes and soups, use zucchini, peppers, cucumbers, tomatoes, any kind of cabbage.
Prohibited Products:
- Sugar, pastries, pastries in any form;
- butter and vegetable oils;
- fat;
- sausage;
- cereals, pasta;
- Bananas, grapes, potatoes, beans;
- Semi-finished products, canned food, and fat purchased sauces;
- Alcohol, carbonated, energy drinks.
It's best to avoid black coffee and strong tea altogether, and minimize the amount of salt. You can drink rosehip soup, herbal tea, natural juices.
In some versions of the protein diet, no more than 7 tablespoons are allowed. l. Have porridge in the morning. You can add water oatmeal, brown rice, buckwheat and cook until half cooked.
10-Day Protein Diet: Menu and Results
Lose weight with a protein diet, 10-day menu is varied, but eggs are best on the first day. Hard-boiled eggs should be prioritized - 4 per day, or protein - 8. Also, you can eat any allowed vegetables. But such a start can put serious stress on the body. Therefore, it is best to list possible dishes in advance and combine them.
After a weekly meal, you can pick up the previous day's menu on the 8th, 9th, and 10th days. Be sure to eat cooked or raw beet salad to prevent constipation.
Protein Diet for Weight Loss - 10 Days Menu:
| sky | breakfast | dinner | dinner |
|---|---|---|---|
| one | 2 boiled eggs, green tea. | Lean meat and vegetable soup. | Grilled fish, vegetable salad. |
| 2 | Herb Cheese, Rosehip Broth. | Vegetable stews and stews. | Steamed Chicken Tenderloin, Tomato Sauce, 2 Loaves of Meal Bread. |
| 3 | Steamed egg rolls with tomatoes. | Fish soup, beetroot salad. | Grilled meat, pumpkin puree or cauliflower. |
| Four | Unsweetened curds, tea. | Steamed meatloaf, vegetable salad. | Cooked meat, vegetables and green salad. |
| 5 | 200ml unsweetened yogurt, slimming bread. | Chicken, Celery and Asparagus Soup. | Steamed fish fillet with tomato and bell pepper sauce, tea. |
| 6 | Hard-boiled eggs, vanilla cheese. | Vegetable steamed meat. | Seafood salad, broccoli puree. |
| 7 | Steamed eggs, tea. | Vegetable soup with beef. | Tofu, tea. |
For a second breakfast and afternoon snack, apples, grapefruits, oranges, kefir, cottage cheese, beetroot salad are suitable.
The results of a protein diet depend on initial body weight, with an average of 5-7 kg. Large supply overweight - up to 10kg. As per all rules, lost kilos are non-refundable.
get rid of diet
The 10/10 protein diet has many positive reviews. But for lasting results, you need to follow all nutritional rules and get rid of the diet right.
After the 10-day protein diet is over, new items on the menu should be introduced 1 per day. You can't eat a lot of baked goods and sweets right away. It is necessary to gradually return to a normal diet over 3-4 weeks. Make sure to continue drinking at least 2 liters of water a day.
Recipes for Simple and Delicious Dishes
You shouldn't include the same dishes in your diet all 10 days - it will cause your body to deplete it. The diet should be varied as long as permitted products allow.
Protein Salad:
- Boil and chop 150 grams of squid and chicken breast.
- Boil 5 eggs. For salads, just for protein, you need to rub on a coarse grater.
- Mix meat, seafood, protein, and add fresh herbs.
- Fill with lemon juice.
An original salad for an afternoon snack or dinner can be made with cottage cheese. Cut 300g cucumber, 100g carrot and green apple into small strips. Mix vegetables and fruits with 250 grams of low-fat cottage cheese. Serve with natural yogurt and a little lemon juice.
For dinner, you can make an original casserole:
- Thinly slice 250 grams of chicken fillets.
- Boil 150 grams of broccoli and puree in a blender.
- Prepare the sauce - mix 60ml natural yogurt, 20ml premium soy sauce, 5 mustard seeds.
- Add a little sauce to the puree and spread the rest evenly over the meat.
- Layer the fillets into a baking sheet and coat the top layer with broccoli puree.
- Bake in the oven at 200 degrees for 30 minutes.
For lunch, make soup in chicken stock and add a variety of vegetables - savory cabbage, radishes, carrots, celery, mushrooms. Before serving, add freshly chopped herbs.
various protein diets
There are several options for protein diets, and you can choose any one according to your personal preference.
Type and brief description:
- Atkins diet. A low-carb diet can be followed for 4-5 weeks. You need to exclude foods high in carbohydrates from your diet - cereals, pasta, fruits, berries. The list of prohibited foods includes all fermented dairy products, except cottage cheese, candy, and junk food. You can't eat corn, potatoes, carrots. A nice bonus - dry and semi-dry wines are allowed in small amounts.
- 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, any oils. Reward - The diet is long, but in moderation, the body learns to saturate in small portions.
- Japanese. The design time is 13 days. The list of allowed foods is similar to the classic diet. But all foods should only be eaten in boiled form, excluding salt at all. The daily calorie content does not exceed 1000 kcal, so people will have constant hunger.
- dukan. It's considered the most stingy you can hold for a lifetime. The first phase of the diet is based on protein foods. BENEFITS - No restrictions on portion sizes and meal times. The downside is that you need to use a special calculator to constantly count the number of calories.
All protein diets have certain limitations and contraindications.
advantages and disadvantages
A protein diet cannot be called balanced and completely safe. This nutrient can let you lose excess pounds quickly, but it can be bad for your health.
10-Day Protein Diet - Pros and Cons
| advantage | defect |
|---|---|
|
|
The protein diet menu is designed to be 10 days and you should not increase the duration to avoid serious consequences.
Contraindications and side effects of the protein diet for 10 days
Diabetes, kidney, liver, heart and blood vessel disease, high cholesterol, 10-day protein diet is contraindicated in people over 55. For any chronic disease during the acute phase, pregnancy and lactation, it is impossible to stick to such a diet to lose weight.
Protein Diet for 10 Days - Side Effects:
- weakness, dizziness, irritability;
- Frequent headaches and nausea;
- drop in blood pressure;
- constipation, bloating;
- Deterioration of skin appearance.
When these symptoms appear, the protein diet should be abandoned.
Eating protein foods is a quick way to shed excess pounds. But with a lot of protein combined with a lack of fiber, the digestive system can be disrupted. Therefore, if you feel unwell, you will need to switch to your usual diet.