Protein diet for a week “minus 10 kg in 7 days”

The essence and principles of the diet

A protein diet promotes active burning of fat in the body. Due to the fact that a person consumes only proteins, the body has to spend its previously accumulated reserves. The main source of energy is carbohydrates, and there are practically none of them in the diet. This approach starts the fat burning process already in the first days of the weight loss program. On day 2-3 of the diet you can achieve minus 1-2 kg. People who have too many extra pounds lose up to 10 kg.

To achieve such results, you need to know the basic principles of the diet:

1. The number of meals per day should not be less than 5 times. You need to eat every 3 hours, with a snack between breakfast, lunch and dinner.
2. The size of the dishes is small so that the portion fits in the palm of your hand. The diet is fractional, but frequent.
3. We must not forget about drinking ordinary purified water. You need to drink up to 2 liters of liquid per day, not including tea, coffee, and juices.
4. An active lifestyle, physical activity, and training in the gym do not stop during the diet. To avoid losing muscle mass, the intensity of physical exercise increases.
5. Have dinner 3-4 hours before going to bed. If you have a strong feeling of hunger, then 1-2 hours before bedtime it is useful to drink a glass of kefir.
6. For the entire day, food consumption should not be less than 1200 kcal. For men, this figure increases slightly, but it is better to calculate this indicator individually.
7. Start every morning with a glass of clean water. You can drink liquid 20 minutes before meals, but not after. After eating, drinking water is allowed only 1.5-2 hours later.
8. Food processing is carried out only by baking, stewing, boiling, but not by frying in a frying pan.
9. It is necessary to include non-starchy vegetables with protein foods. The body must receive fiber and vitamins.
10. 60% of the total diet during the diet consists of animal protein.

A dozen simple rules, if strictly followed, will allow you to forget about extra pounds for a long time, because after such nutrition, the lost weight does not return.

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Principles of a protein diet for 10 days

So that the result does not keep you waiting, you cannot deviate from the basic principles of the diet:

• When cooking, you should avoid adding fat. Their daily consumption is equal to 35 g. A similar amount of fat is found in 2 tablespoons of vegetable oil.
• Products containing complex carbohydrates are allowed to be eaten in the first half of the day. Therefore, in the morning you can have breakfast with oatmeal or buckwheat porridge, but the portion should not exceed seven tablespoons.
• You need to eat at least 6 times a day. The interval between approaches to the table is about 2.5 hours.
• To give dishes a more attractive taste, it is good to use lemon juice or vinegar (balsamic) as a dressing.
• It’s good if you can find time for physical activity during the day. After eating, you can simply take a short walk in the fresh air.

Advantages and disadvantages

Before deciding on a protein diet, you should visit your doctor or nutritionist. Only a doctor can say how safe the selected menu is. This diet has its pros and cons, so you need to know them before you start changing your diet.

The disadvantages of a protein diet are:

• Minimum intake of vitamins by the body. To fill this niche, it is necessary to take vitamin complexes during the diet. It is better to coordinate the selection of vitamins with your doctor;
• The maximum duration of the diet is 10 days. There is no need to increase the duration of this diet so as not to harm your own health;
• An increased amount of protein provokes an exacerbation of chronic diseases;
• People with problems with the liver and kidneys have an increased risk of deterioration in health, since it is the excess of protein that directly impedes the functioning of these organs;
• A diet that avoids carbohydrates and fats provokes an increase in blood sugar and cholesterol.

How to stay slim

Experienced “dieters” know that the difficulties lie not so much in losing weight, but in its subsequent return. At the end of the course, do not rush to relax, because you need to consolidate the result:

1. Skip sugar in favor of honey or stevia.
2. Reduce your consumption of bread, even black or whole grain. To make it easier to do without sweet pastries, treat yourself to fruits; they are healthier for both your figure and your body.
3. Learn to cook with a steamer. This will allow you to consume a minimum of fried, fatty and spicy foods. To prevent dishes from seeming bland, make light sauces and add herbs, not limited to the standard set - parsley and dill.
4. If you love to eat and can’t imagine life without a hearty meal, indulge yourself at breakfast. Try to consume carbohydrates in the first half of the day; at this time it is even acceptable to treat yourself to pasta. In the evening, focus on protein foods, serving lean poultry, cottage cheese or eggs.

By following the simple rules of a simple protein diet, you can avoid the return of folds on your stomach and forget about problems with excess weight.

Menu - table

A protein diet for 10 days, the menu of which is developed independently, may look like this.

The presented menu can be changed by day. The diet of days 8, 9 and 10 is allowed to be repeated from any day of the diet. The main thing is to include beetroot salad from day 4-5, since protein foods can cause constipation.

Contraindications to diets

This method of body correction has contraindications. A mono-diet for 10 days is not recommended for people with chronic or inflammatory processes in the gastrointestinal tract, as well as for those who suffer from anemia, low blood pressure, vitamin deficiency, and loss of strength. Adhering to this principle of nutrition, you should take into account the fact that during this period the appearance of such unpleasant symptoms as mood swings, depression, dizziness or migraine, weakness, nervousness, absent-mindedness is possible.

If there are suspicions that a mono-diet for 10 days provokes any of the above, it is recommended to slightly weaken such a strict diet. To increase overall tone in the morning on an empty stomach, it is advisable to drink warm tea with the addition of honey.

How to cook?

Recipes for dishes for a protein diet are simple, even a novice cook can prepare them:

• Chicken broth soup with vegetables. For the soup, take the sirloin and cut it into pieces. Drain the first broth obtained and cook only with the second one. Add finely chopped green beans, bell pepper, and white cabbage to the boiled meat. When all the ingredients are cooked, add any greens to the soup. It is better to avoid salt;
• Baked salmon in the oven. Sprinkle fish fillet with lemon juice. Add fresh onion and celery if desired. Place vegetables on top of fish. Wrap the finished piece in foil and place in the oven for 15-20 minutes;
• Curd. This recipe is perfect for dessert. To prepare, just mix 150g of cottage cheese with 100 ml of natural yogurt. If desired, you can add fresh berries. Before serving, the mixture can be sprinkled with grated coconut on top;
• There is a large selection of recipes, so you just need to use your imagination.

We recommend that you familiarize yourself with the recipes for low-carb desserts.

What can you do on a diet?

The list of allowed foods is rich, so meals during the diet can be varied. What can you cook with? These products are:

• All types of meat, but not fatty parts;
• Sea fish;
• Eggs;
• Mushrooms;
• Fermented milk products with a low fat content;
• Non-starchy vegetables (cucumbers, zucchini, eggplants, peppers, cabbage of all types).

It is allowed to drink various teas and black coffee, but without sugar. It is also useful to consume natural juices.

You should not give preference to carbonated water, because it can provoke a feeling of hunger.

What can't you do on a diet?

The protein diet does not allow the consumption of the following foods:

• All types of sweets;
• Sugar;
• Flour products;
• Baking;
• Fatty meat (pork);
• Sausages;
• Semi-finished products;
• Alcohol;
• Cereals;
• Sweet fruits (banana, grapes);
• Starchy vegetables (legumes, potatoes);
• Mayonnaise, any fatty sauces.

There should be no fats or carbohydrates in the diet, so this factor is important to consider first.

Contraindications for a protein diet

Before this diet, undergo a mandatory medical examination, because a protein diet is not allowed for everyone and is completely prohibited: 1. in case of abnormalities in the functioning of the heart (arrhythmia) and any of its diseases; 2. hepatitis and any liver diseases; 3. during breastfeeding and pregnancy; 4. for kidney dysfunction; 5. for joint pain or related diseases; 6. for colitis, dysbacteriosis, chronic pancreatitis and a number of other diseases of the digestive system; 7. the diet increases the risk of thrombosis and is therefore not recommended in old age; 8. for a duration of more than 4 weeks.

Varieties

The protein diet has several varieties, so those losing weight can choose from the following options:

• Atkins Diet;
• Egg White Maggi;
• Japanese;
• Protein-vegetarian;
• Ducan's diet;
• Express diet on proteins;
• Vitamin and protein.

Each diet is different, so before making your final choice, it is better to know all the pros and cons of the chosen diet.

Side effects

If you do not follow the rules of dietary nutrition, you can get the following as adverse reactions:

• Headache;
• Weakness;
• Dizziness;
• Nausea;
• Reduced blood pressure;
• Constipation;
• Flatulence;
• Deterioration of skin color;
• Increased irritability.

Such changes in well-being develop first, so you should not wait for the situation to improve. At the first indisposition, it is better to abandon the diet.

People's opinion

Now it’s clear what a mono-diet for 10 days is. Reviews from women who have tried this nutrition system generally express delight in the results. During this period, the weight decreases from 3 to 10 kg, while the figure acquires the desired slimness. Some argue that a mono-diet helps speed up the body's metabolism. After this, it is much easier to control weight fluctuations. Most of those who have tried the diet tolerate it well and without any particular unpleasant moments. However, some still complained about a lack of strength. This is due to the lack of carbohydrates during a protein mono-diet.