Protein-vegetable diet for weight loss: recipes and reviews from those who have lost weight

Here, for example, is a protein-vegetable diet for weight loss - how to treat it? Reviews from people who have lost weight are very laudatory about it. Let's figure it out. I have already prepared a menu for every day (for 21 days) and alternating protein and vegetable days. Go!

- Grey! What do you call sweet promises that don't match the results you get? - Vanya asked, looking away from the newspaper with crossword puzzles. - Five letters!

- Diet! - Wolf snapped...

Friends, read the article further, there will be a lot of interesting things in it!
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Hello friends! Not everything is as categorical as our gray brother believes, but we cannot say that he is wrong. But first things first...

More articles on this topic: Protein diet for weight loss menu for a week, protein diet menu for 14 days, protein-vitamin diet, effective protein diet for 7 days.

The justifications are logical and not very

Let's start by outlining the direction.

General rules:

completely eliminate salt;
do not eat carbohydrate foods;
eat small meals, at least six times a day;
do not eat after 6 pm (some say after 7 pm);
eliminate fat;
during the diet, do not eat bread and rolls, sweets and cakes, cereals, potatoes and sugar;
minimum - 4 days, maximum - 14;
permissible calorie content is from 700 to 1200.

What is included in the diet in this situation:

at least two liters of water;

all sorts of vegetables, stewed, steamed, boiled and raw;
what kind of meat you want without fat;
absolutely any fish;
milk and sour milk, preferably low fat;
any seeds and nuts to your taste;
and even mushrooms.

Tips and promises:

you need to do gymnastics and not give up physical activity;
you will lose from two to six kg;
you will not be very hungry, because the food is almost complete;
you will certainly experience joy and satisfaction;
what is gone will not return.

Diet contraindications:

pancreatic ailments;
joint diseases, gout;
pregnant and lactating women - only according to doctor's indications.

This is the list you should follow on a protein-vegetable diet. Alternating protein and vegetable days is welcome, but there are other options.

Protein-vegetable diet: menu for 21 days by day and option for the lazy

The classic nutrition plan, recommended by nutritionists, is designed for 21 days. There are simplified options lasting no more than 7-10 days. Nutritionists suggest the following nutrition alternation scheme:

days for unloading: 1, 2, 7, 8, 13, 14, 19, 20;
protein nutrition: 3, 4, 9, 10, 15, 16, 21;
vegetables and fruits: 5, 6, 11, 12, 17, 18.

It is better to choose a 1:1 alternation for weekly weight loss, and a 2:2:2 cycle for a complete weight loss course. A quick protein-vegetable diet, reviews of which are mostly extremely positive, works regardless of the chosen alternation format.

The first menu option for a protein day

Breakfast: a portion of cottage cheese, a boiled egg, toast, a glass of rosehip infusion.

Lunch: steamed chicken fillet cutlets, a portion of vegetable broth, tea.

Afternoon snack: kefir or yogurt, 40 g of dietary cheese.

Dinner: egg white omelette with chicken, any fermented milk drink.

Second menu option for a protein day

Breakfast: bran bread crackers, rosehip tea.

Lunch: grilled turkey fillet up to 200 g, a portion of cottage cheese, yogurt.

Afternoon snack: cottage cheese pancakes, squid salad, green tea.

Dinner: grilled fish fillet, orange juice, steamed omelet.

First menu option for carbohydrate day

Breakfast: grilled zucchini with garlic, vegetable vinaigrette, a glass of tea.

Lunch: soup with vegetables, lazy cabbage rolls, grain toast, nuts, compote.

Afternoon snack: baked apples, rosehip infusion.

Dinner: vegetable cutlets, potatoes with garlic in the oven, citrus of your choice.

Second menu option for carbohydrate day

Breakfast: baked potatoes with herbs, a glass of green tea, a salad of permitted vegetables.

Lunch: vegetable soup with cabbage, steamed vegetables and rose hip decoction.

Afternoon snack: cabbage cutlets, nuts, orange juice, a portion of boiled rice without oil.

Dinner: stewed vegetables, rye toast, nuts, compote.

Diet for 7 days

A simplified “lazy” protein-vegetable diet for weight loss, the menu of which is strictly scheduled by day, can become the first assistant in rapid weight loss. If you need to prepare for an event, become 5 kg lighter, or simply get your body in shape quickly, then you won’t find a better diet.

First day:

breakfast: a portion of boiled meat without skin, cabbage without salt, a glass of tea;
lunch: a portion of boiled meat, toast, a glass of herbal infusion without sugar;
dinner: a portion of fish fillet with a side dish of cabbage.

Second day:

boiled fish fillet with a side dish of carrots, a glass of rosehip broth;
lunch: steamed fish with lemon juice, cabbage salad;
dinner: chicken fillet with steamed vegetables, bran toast.

The third day:

breakfast: baked turkey fillet, one fruit of your choice;
lunch: bean stew with vegetables;
dinner: a portion of meat without skin, cabbage salad without oil.

Fourth day

breakfast: cottage cheese casserole, green tea or rosehip decoction;
lunch: baked fish fillet with vegetables;
portion of steamed chicken with vegetable side dish.

Fifth day:

breakfast: rye toast, a glass of yogurt;
lunch: a portion of fish with a side dish of tomatoes;
dinner: boiled fillet, apple, glass of freshly squeezed juice.

Sixth day:

breakfast: cottage cheese casserole, glass of tea;
lunch: bean stew with vegetable salad;
dinner: steamed fish, side dish of fresh vegetables.

Seventh day:

breakfast: diet cookies with tea;
a portion of meat without skin, a salad of permitted vegetables;
dinner: vegetable soup, rye toast.

Variation one

It is assumed that this method of losing weight has three independent branches. The first of them: divide and alternate! It’s easy to create a menu for every day.

One day of protein:

for breakfast four egg whites;
secondly, drink a glass of milk;
for lunch you will treat yourself to chicken fillet;
for an afternoon snack there will be enough nuts for us;
You’ll have boiled fish for dinner;
and at night you will drink tea or juice.

Grumbling in your stomach - it’s not a problem, get used to it,

And in the morning, start losing weight again.

Vegetable day:

I chewed a hundred grams of tomatoes in the morning;
then he indulged himself with cucumbers;
at lunch, don’t be lazy, cut the cabbage into a salad, sprinkle with lemon - it’s already a marinade;
take something from fruit for an afternoon snack;
for dinner - celery stalks;
don’t forget to sip the green tea...

And then it’s too late, it’s time to go to bed.

So, alternating protein and vegetable days, you can go hungry from four days to two weeks. You can do this: two days of protein, two days of vegetables. Who will like what?

Variation two

The method is vegetable-protein, mixed, more gentle. In it we also alternate products, but within one day. As an example, I’ll write down recipes for one of them (with your permission, in prose form).

Breakfast:

low-fat cottage cheese, 100 g;
bell pepper, you can have a vegetable salad with it;
a cup of tea, or even natural coffee, with skim milk.

Lunch:

a glass of unsweetened and low-fat yogurt;
or a glass of the same kefir;
or even one hundred grams of ordinary milk.

Dinner:

salad of cucumbers and tomatoes (possibly with peas);
gravy from a teaspoon of olive oil with lemon juice.

Afternoon snack:

a couple of cucumbers or tomatoes;
boiled or steamed white fish - one hundred grams;
as an option, instead of fish - chicken.

Dinner:

shrimp - 50 grams;
squid rings - 50;
mussels 50;
scallops - the same amount (you can double the amount of shrimp instead);
Or maybe just a glass of kefir.

Before bedtime:

glass of water;
or tomato juice;
or green tea.

The rest of the days we vary the permitted foods, not forgetting that protein portions should not exceed 200 grams, and vegetables - 800 grams.

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Variation three

There is complete scope for creative imagination. The main thing is to adhere to approximately the following proportions (per day):

beef and chicken - no more than 200 grams;
fish and sea reptiles - no more than 250;
all kinds of vegetables, except potatoes - up to 700;
fruits, certainly unsweetened (apples, kiwi, etc.) - no more than 500;
a handful of nuts (about 20 grams);
low-fat kefir and curds - no more than 200;
water not less than 2000.

The most important thing is that you do not exceed the permissible caloric intake of 1000 kilocalories. The rest doesn't matter. And it is clear that eating like this for 2 days is not enough - you need at least a week.

The direction is convenient in that it can be varied depending on the results: a menu for 21 days, 20 days, 15 days, or a month. But don’t forget: you can’t stick to a meager diet for more than two weeks; then you need to gradually increase your caloric intake.

Contraindications

Any protein-vegetable diets (there may be several variations) do not provide the body with carbohydrates and fats. And if there are certain health problems, exacerbations of existing diseases and a deterioration in general condition may ultimately occur.

Contraindications for this method of losing weight are:

Diseases of the gastrointestinal tract, kidneys, cardiovascular system, liver.
Pregnancy.
Lactation.

In order not to harm yourself, you should not go on a protein-vegetable diet if there are contraindications.

A tale about how they experiment on us

In Soviet times, they were very fond of accusing everyone of “sabotage.” Allegedly, citizens are irresponsible and bribed by the hostile West, they want to destroy the Soviet people, and harm him in every possible way. Those are things of the past, but as for modern sabotage, that’s a separate conversation. What is the essence of the “diet conspiracy”?

Refusal of salt. I'm tired of repeating that Na and Cl are macroelements (not even microelements), which our body needs in relatively large quantities. The predator eats meat with blood; its serum contains a sufficient amount of NaCl. Herbivores are forced to look for salt in natural salt marshes. If you want a salt-free diet, eat bleeding meat. Even for a week you cannot completely give up salt without medical indications. Otherwise you will get:

dehydration;

disturbance of nerve conduction (sodium ions are involved in the process of transmitting nerve impulses between neurons);
salt-free edema due to impaired osmotic pressure;
a drop in the level of hydrochloric acid in gastric juice and difficulty digesting food;
headaches and general loss of energy.

Low calorie diet. It leads to:

disruption of protein metabolism (protein formation requires energy);
loss of strength;
destruction of muscle fibers of skeletal muscles;
depressive state.

Lack of carbohydrates. By the way, who said that this diet “excludes carbohydrates”? All these mono- and polysaccharides are not found only in meat and egg whites. Even milk contains them, so don’t fool the gullible. But still there are few of them, which leads to:

weakening of mental activity;
fatigue;
carbohydrate metabolism disorders;
dysbacteriosis (intestinal microflora has nothing to eat);
interruptions in the functioning of internal organs that need energy (especially the heart muscle, lungs and brain).

Fat deficiency. It leads to a lack of fatty acids and:

the formation of excess cholesterol (the body compensates for the lack of building material for brain cells);
deficiency of fat-soluble vitamins that cannot be absorbed without fat;
dryness, peeling and other skin problems;
additional load on the liver, which is forced to massively process fatty acids coming from adipose tissue burned in an accelerated manner.

And this is not the entire list of problems. But he is already quite impressive.

General principles of diet

Unloading mode:

For 1 week you need to eat only the foods from the table, then for 1-2 weeks switch to the maintenance regimen (see below) and so alternate until the goal is achieved.
You cannot eat any other foods during the fasting week - neither cereals, nor legumes, nor fruits, nor even vegetables. For example, potatoes, corn and peas are starchy foods whose calorie content increases when cooked. And crab sticks are not a healthy seafood - they are a surrogate.
Vegetables allowed on a low-carb diet are divided into two groups according to their nutritional value - take this limitation into account when forming portions and preparing dishes.
The daily diet is compiled according to the 3:2 principle, where three parts are protein products, and two parts are carbohydrates. The total “dry” weight of food for 1 day is calculated based on body weight:
80-90 kg – 1200 g (720 g/480 g);
90-100 kg – 1400 g (840/560);
100 kg or more – 1600 g (960/640).

Thus, a person weighing 95 kg in 1 day can eat, for example, 400 g of chicken fillet, 2 eggs, 1 pack of low-fat cottage cheese and 3 servings of salad or stewed vegetables, 180-200 g each. The main thing is to maintain proportions.

You can prepare a variety of dishes from the products listed in the table: soups, casseroles, stuffed vegetables, stews, salads. Acceptable methods of heat treatment are boiling, stewing, baking in the oven, cooking in a double boiler or multicooker. It is strictly forbidden to fry food. To prevent dishes from burning in the oven, you need to wrap them in foil or grease the bottom of the dish with vegetable oil using a brush.
In the process of cooking, a minimum of salt is used (0.5-1.5 teaspoons per day, depending on the person’s body weight). It is impossible to completely give up salt, especially in summer - this is fraught with electrolyte imbalance and dehydration of the body.
The daily diet should be divided into 5-6 servings and sit down at the table every 2-2.5 hours. It is best to purchase plastic food containers with a screw-on lid for convenient eating at work. Long breaks and severe hunger should not be allowed - the more stress the body experiences, the more reluctant it is to part with fat, and the faster it stores it after leaving the fasting mode.
Drinks allowed are tea, coffee, herbal infusions, mineral and plain water. Alcohol is prohibited during a low-carb diet. Drink only when you are thirsty, and only as much as you want. You can add lemon to the cup, but sugar or substitutes are absolutely not allowed. Substitutes are even more harmful than sugar: receptors on the tongue sense sweetness, the brain understands that you are eating carbohydrates, and anticipates a portion of glucose. But its release into the blood does not occur, and the brain begins to terrorize the gastrointestinal tract, sending signals to produce gastric juice and enzymes in order to quickly digest carbohydrates. There's nothing to digest.
To meet the body's needs for fats during a pulsed protein-vegetable diet, you should take 1 tablespoon of high-quality olive, flaxseed or other healthy vegetable oil per day or season a salad with it. This is better than cooking fats. You cannot completely abandon them, since fats are involved in the metabolism of many beneficial vitamins and microelements, without which skin, hair and nails deteriorate, not to mention health in general.
During the entire fasting week, it is necessary to maintain moderate physical activity: walk in the fresh air, do exercises. If your health allows, more intense training is acceptable.

Support mode:

The permitted products include cereals, lean meat, ocean fish, legumes, durum pasta, starchy vegetables, fresh fruits and berries, juices and fruit drinks, and low-fat cheeses in small quantities. You still need to monitor the caloric content of your diet; this circumstance in itself will push you to choose lighter and healthier foods.
Sugar, bread and any confectionery, deep-fried delicacies, fast food, salty snacks and snacks, mayonnaise sauces, sausages, sausages, bacon, smoked chicken and other groceries remain prohibited. In general, it is advisable to purchase only ingredients for cooking in the store, and never prepared foods.

The easy way is not always the short way

You can go from “belly celebrations” with eating cakes, margarine and fast food to emergency fasting for the sake of beautiful promises to “lose a bunch of kilograms in a few days.” But it’s easier, in my opinion, to always eat right and not put yourself on a diet.

I invite everyone who takes care of themselves to take advantage of my experience and download my video “Active Weight Loss Course” . You need to eat healthy, balanced and without bullying yourself. The main thing is our health, and losing it for the sake of quickly getting rid of excess is a path that leads to a dead end. You can trust me.

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