Today, in a variety of diets, you can easily get lost, because new methods are developed by nutritionists almost every day. How to choose an effective one? Especially if you need to get rid of extra pounds quickly, for example, to put on your favorite dress for an important event. We advise you to turn to the proven classics and they will become a protein diet for 10 days. We will tell you about the disadvantages and advantages of the method, we will select an approximate menu of a protein diet for weight loss and give recommendations on how to follow it.

The essence of the protein diet for 10 days

Protein weight loss has been practiced for a long time. The essence of the 10-day protein diet is simple: your diet should consist primarily of protein foods. This does not mean that you have to completely cut fats and carbohydrates. It is not necessary to do this, moreover, it is even dangerous for the body. But you need to eat the right fats and carbohydrates and in the minimum amount. Lack of carbohydrates in your diet will cause your body to burn the available reserves that do not paint your waistline. And this is exactly what we need! Protein diet for weight loss for ten days is considered a "full" diet. Due to the predominance of protein in the menu during weight loss, you will not feel hungry, while the calorie content of your diet will decrease.

Basic postulates of a protein diet

The basis of protein weight loss in compliance with the following principles:

• Your diet should be protein foods.
• You need to eat at least 4 times a day, but in small portions.
• The last meal is no later than 2 hours before bedtime.
• Drink at least 1.5 liters of water a day.
• Be sure to include vegetables in the menu to minimize the stress on the kidneys.
• The daily calorie intake should not exceed 1500.
• Carbohydrates are best added to the diet in the middle of the day.

Now the basis and essence of the protein diet for 10 days is clear to you, let's talk about its disadvantages and advantages.

Why is a protein diet good and who is it for?

Losing weight on a protein diet will appeal to those who cannot imagine their daily diet without meat, but can easily give up sweets and starchy foods. But, as a rule, people who are indifferent to sweets do not suffer from excess weight and do not go on diets. In any case, any diet is a limitation in the quantity and quality of food consumed. But the main advantage of protein weight loss is that, unlike "hungry" diets, you will definitely be full. In addition, protein weight loss has the following benefits:

• Protein diet for 10 days allows you to get rid of 6-7 extra pounds. The first results will delight you after the first day, as excess fluid will be released from the body, and then fats will begin to disappear.
• When combined with exercise, the diet will allow you to quickly gain muscle mass and shape your body. Therefore, protein weight loss is so fond of people working out in gyms.
• A varied diet prevents the risk of relapse.
• If you combine diet with exercise, as a bonus, you will fight cellulite and tighten excess skin that has appeared from weight loss.

Who the diet and its disadvantages are not suitable for

Losing weight on a protein diet will be quite difficult for those who cannot live without sweets and pastries. These foods should be completely eliminated from the diet. If you find it difficult to completely abandon them, perhaps allowing you some liberties in food or, on which you can sometimes even indulge yourself with a freshly baked bun, is more suitable for you. In addition, this technique has the following disadvantages:

• Reviews confirm the appearance of problems with the work of the intestines. Eat plenty of fiber and stay hydrated to avoid stool problems.
• Protein foods are the most expensive, especially quality foods.
• Food on a protein diet cannot be called balanced. The predominance of protein foods can hit your kidney health hard.
• The diet has a number of contraindications. It is prohibited for people with chronic and dangerous diseases and is not recommended for adolescents and the elderly, as well as for pregnant and lactating women.
• Before you start losing weight using this technique, it is recommended to consult with your doctor if such nutrition will harm your health.

We make a protein weight loss menu

So, the basis of your diet is foods high in protein. And it is better if these are animal products. Amino acids in such products satisfy the needs of the body to a greater extent. Protein products of plant origin have a low biological value. Animal proteins include: meat, poultry, seafood, eggs, milk, cheese. In addition to amino acids, these products provide the body with vitamins and minerals. Vegetable proteins include legumes, nuts, seeds, dried fruits, some fruits such as avocados, peaches, watermelons, coconuts. Remember that protein is better absorbed when combined with carbohydrates and the minimum amount of the right fat should also be present in your diet.

What is forbidden to eat on a protein diet

We already mentioned above that you need to eat the right carbohydrates and fats. What does it mean?

• Surely, you know that there are "fast", that is, harmful carbohydrates, which are easily absorbed by the body, increasing the level of glucose in the blood. These carbohydrates must be completely eliminated. It is easy to calculate them, even those who did not set out to lose weight know about the harmfulness of these products, this includes all confectionery, sweet berries and fruits, baked goods, alcoholic and sugary drinks, starchy vegetables, white rice, pasta, chips.
• Regarding fats, everything is also quite easy. Fats are categorized as saturated and unsaturated. The first are the enemies of our figure, the second must be present in the diet. The unsaturated “correct” fats are Omega 3 and Omega 6, which are abundant in sea fish, algae, olive oil, avocado oil, any nuts, green lettuce and spinach. You need to exclude harmful saturated fats, which are found in animal fat, egg yolk, lard, fat milk.
• Eggs are the most readily available protein product, but you shouldn't lean on them. If you include them in your protein diet for weight loss, remember not to eat more than 4 eggs a day. The source of protein is exclusively egg white, and the yolk contains a large amount of fat. It is recommended to eat 1 yolk a day, if you are making an omelet from 3 eggs, separate and remove 2 yolks from your dish, then it will benefit both your figure and your health.

Based on this information, let's take a look at what can be included in your menu and what is better to cook for breakfast, lunch and dinner.

Cooking breakfast for protein weight loss

Try to select simple protein diet recipes for self-preparation, then losing weight will not be burdensome. For breakfast, you can cook one of the following dishes: scrambled eggs, scrambled eggs, oatmeal in milk, cottage cheese with low-fat sour cream, salad of tomatoes and boiled beans, stew with cauliflower, carrots, tomatoes.

Second breakfast for weight loss on proteins

Since there should be at least 4 meals, it is recommended to have 2 breakfasts, but if your daily routine and habits interfere with this, you can have a snack between lunch and dinner. As a second breakfast, it is better to eat the following: low-fat cheese, kefir, fermented baked milk, stewed vegetables, nuts, dried fruits.

Cooking lunch on a protein diet

It is recommended to introduce carbohydrates for lunch, combining them with proteins. Try to use vegetables. By adding a little broccoli to boiled chicken breast, you will make your dinner tastier and more complete, and the proteins will be absorbed better. You can cook any lean meat and fish. Protein diet recipes are quite varied and unpretentious. The main thing is that the processing of products is correct: boil, simmer or steam them. Frying is not recommended, since during such processing, the protein is partially destroyed, and the calorie content of the dishes will be higher. You can boil turkey, chicken or beef, steam or bake fish, stew rabbit or lean pork. As a side dish, you can boil lentils, prepare a vegetable salad with olive oil, or stew vegetables such as zucchini, carrots, eggplant, and cauliflower.

Cooking dinner using the protein method

Dinner is about the same products as lunch. You can cook any lean meat, fish, add some vegetables, don't forget about dairy products. Soy can be used as an alternative to animal protein. These can be soybeans or tofu. Include fiber in your diet: nuts, pumpkin, cucumbers, spinach, lettuce, prunes, apples, sprouted grains, beans, peas. It will prevent digestive problems and help you better absorb proteins.

The protein (ketone) diet is very popular today among casual users and celebrities. Looking at it more closely, you can find that it resembles the diet, the original protein diet. It is based on protein and fat intake, c.

10 days protein diet

A diet that is striking in its effectiveness. Its main principle is to lose 10 kg in 10 days. Of course, in fact, as practice shows, in 10 days with such a diet, you can lose about 5-7 kg. But this is also a great result.

The essence of the 2019 diet is to consume certain protein foods. For this food, the consumed must be reduced to 20 grams. in a day. You can eat as much as you want, no restrictions. The main thing is exactly five times a day!

Proteins include eggs, dairy, meat, fish, tofu. Carbohydrates contain rice, pasta, potatoes, bread, cereals, flour, sweets. A 10 kg protein diet for 10 days consists only of fats and proteins, only a minimum amount of carbohydrates, such as vegetables, is allowed.

Energy from fat reserves

With this diet, the body enters a state of so-called ketosis, in which it takes energy not from carbohydrates, since it does not receive them, but from adipose tissue. Thus, the person loses weight faster.

During the day, consumption of a maximum of 25-40 g of carbohydrates is allowed, no more. Otherwise, the body does not enter ketosis. A 10 kg protein diet for 10 days imitates processes in the body, similar to processes during fasting - it acts on the principle of using ketone bodies as the main source of energy.

During the transition to this diet, within 2-3 days, the glycogen stores are completely depleted, after which the ketones, resulting from the burning of fat, become the source of energy.

Features of a protein diet for 10 days

As noted, this diet works like all protein species. Since the amount of carbohydrates in the body is small, the body switches to burning excess fat to provide the energy that a person needs.

Some conditions and restrictions:

• in the morning, be sure to drink a glass of water without gas;
• fish and meat dishes should be cooked in the oven or steamed;
• the use of salads is allowed exclusively with olive oil;
• the ratio of meat and fish dishes to vegetables should be 2: 1;
• drink about 2 liters of water per day;
• last meal before 20:00.

This 10 days, like many others, exclude from the diet all types of flour products, sweets, including sugar. Also, you can not eat fatty foods, milk, sausage. Exclude alcohol, fruit juices, nuts and vegetables that have starch for the period of the diet. Naturally, no fast food, ketchup, mayonnaise.

In turn, you can eat protein foods, but not all. This includes: lean, dietary meat (beef, rabbit, chicken, turkey). Fish, low-fat cheese and kefir will also come in handy.

It is also allowed to eat boiled eggs, but 2 eggs for three days are considered the norm. As for vegetables, you can only eat those with 100 grams. product no more than 10 gr. carbohydrates. Drinks that are allowed to drink are still water, tea and coffee, naturally without sugar.

Protein diet for weight loss 2019 menu for 10 days

The first day of the diet:

• for breakfast 2 loaves and 2 eggs, no salt, for lunch - 200 g of fish, low-fat yogurt sauce and herbs, a piece of whole grain bread, for dinner - squid salad or 7 crab sticks, low-fat sour cream sauce.

Second day:

• repeats the first.

Third day:

• for breakfast - 100 g of chicken fillet, bread, for lunch - stew with green beans and turkey meat, for dinner you can eat 150 g of low-fat yogurt and one vegetable of your choice.

Fourth day:

• for breakfast a portion of low-fat cottage cheese, for lunch - baked zucchini with lemon sauce, 2 eggs, and for dinner you can treat yourself to turkey meat and vegetable salad.

The fifth day:

• breakfast - 2 eggs and 2 slices of bran bread, for lunch you can boil a portion of beef, for dinner make a vegetable salad and bake a piece of fish with lemon juice.

Sixth day:

• we have breakfast with drinking yogurt, 2 loaves of bread, have lunch with boiled chicken and cauliflower salad, bake vegetables for dinner and make a salad with low-fat cottage cheese and one fruit.

Seventh day:

• the menu of the third day is repeated.

Eighth day:

• prefabricated menu of the second and sixth days.

Ninth day:

• you can repeat the diet of the first and fourth days.

The final day of the protein diet for 10 days:

• you can complete the menu from the above diet, the main thing is not to pass it on, drink enough liquid and give preference to protein products.

Attention! If you follow the protein diet for 10 days, you can make small snacks, during which you can make a vegetable salad, drink low-fat yogurt, boil a piece of chicken fillet and treat yourself to delicious mashed cauliflower, tomato and greens.

Pros and cons of a protein diet for 10 days

This diet allows you to stimulate the body to burn fat on its own, but the body does not burn muscle. In addition, it satisfies the desire to eat sweets, the likelihood of diabetes is minimized. Another benefit is protection against heart disease.

It is forbidden to accept this diet for those who suffer from high cholesterol. Also, sitting on this diet in the body is the release of ketones - toxic substances.

And the body, as it were, poisons itself from the inside. In this regard, the work of the kidneys and liver is exposed to great stress. To help your organs deal with this, you need to consume plenty of water.

Is the 2019 protein diet for everyone?

Carbohydrates are no longer a source of energy, they are stored fat stores. Being in ketosis is not dangerous, but ideally, it is still advisable to stick to this diet under the supervision of a doctor or other nutritional consultant.

A protein diet should be avoided by people with metabolic disorders such as diabetes and others. And also during pregnancy and breastfeeding.

Take care of your health and lose weight correctly! A good mood is a guarantee of great health!

A protein diet for weight loss, a menu for 10 days from Elena Malysheva allows you to lose up to 5 kilograms in such a short period of time. At the same time, meat-eaters and those who are not used to exhausting diets will not even feel discomfort, ten days will fly by unnoticed.

Elena Malysheva is a famous TV presenter of a health program on the central TV channel. She not only memorizes the text proposed by the creators of the program, but she herself actively participates in scientific research. Malysheva is a certified specialist, professor of medical sciences, specializing in dietary nutrition.

Elena Vasilievna in the development of her methods for proper nutrition, both from her fellow doctors and from patients. At the same time, as a doctor, Malysheva is of the opinion that losing weight through exhausting fasting or a sharp restriction in food is undesirable, it does not bring the desired results. After the stress of starvation, the body will try to regain the "missing" kilograms, they will gain even faster than before.

The peculiarity of Elena Malysheva is that, in her opinion, for a start, a person must completely abandon the edible sodium chloride salt. The chemical sodium is characterized by its ability to attract liquid, which becomes the reason for the acquired excess weight.

The basic principles of proper nutrition from E. Malysheva:

1. Refusal from sodium chloride salt.
2. Consumption of plain water from 1.5 to 3 liters. You need to get used to the norm gradually from the minimum norm, bringing the consumption to the required volume. A water regime is necessary for an optimal balance of metabolism, a clear work of the digestive tract.
Water is not a high-calorie product, but it allows you to prepare for a meal and reduce the amount of food consumed, and get satiated faster. Before each meal, Malysheva recommends drinking 1 glass of plain, not cold, clean water.
3. Refusal from simple fast carbohydrates. These include sweet pastries, ice cream, milk chocolate, sugar. It is better to give preference to complex carbohydrates: cereals, vegetable fiber.
4. Eat only lean meat, fish, poultry, low-fat dairy products. Dramatically limiting fat intake.
5. Increasing protein meals will maintain muscle mass. As you know, muscle mass decreases during exhausting hunger strikes. Proteins contained in lean meats, fish, seafood, legumes and cereals, nuts and seeds are of particular value.
6. Every week E. Malysheva advises to arrange 1 fasting day. On this day, eat only buckwheat or rice, not forgetting about the daily rate of water.

Although Elena Malysheva is not a supporter of fast diets, she understands that there are exceptions when you need to look "your best" - to the approach of summer, a solemn event, or maybe excess weight has become an obstacle to finding a job? It's no secret that many employers are looking for beautiful and slender ones. And now, it seems, a vacancy has been found, it remains only to bring oneself into the desired shape.

For such cases, Elena Malysheva has a so-called 10-day one in store. Proteins are the building blocks of body cells, while they are not as high in calories as fats and carbohydrates. Therefore, a short-term increase in protein intake, subject to the main principles of proper nutrition, will help to lose extra pounds easily and quickly, relatively harmless to health.

The main principle of the protein diet is a combination of "protein" and "carbohydrate" days. On the first day, the necessary proteins are consumed in boiled chicken eggs and lean chicken. On the second day, we lose weight on a vegetable salad of raw carbohydrate vegetables - cabbage, beets, carrots. Starchy vegetables such as potatoes and legumes are completely eliminated during the protein diet.

The basic rules of the 10-day protein diet from Elena Malysheva:

1. Start the diet with a protein day and finish with carbohydrate.
2. You can't go hungry these days.
3. Distribute the prepared food in equal portions for 4-5 meals.
4. Drink at least 2 liters of ordinary water, not including tea and other drinks. It is recommended to dilute natural freshly made juices half with water, do not add sugar to them. Start every day with a glass of water on an empty stomach
5. Have dinner 3 hours before bedtime.
6. Eliminate not only salt, but also spices.
7. The daily calorie intake for men is 1500, for women - 1200. It is undesirable to reduce calories so as not to feel hungry. It is advisable to learn how to calculate the calorie content of foods.
8. Chew food thoroughly, do not rush. This way a feeling of fullness is achieved faster.

A separate point is to highlight a positive attitude. A person must clearly see the goal and strive for it, strictly observing all the rules. Moderate exercise is recommended for best results.

Malysheva's 10-day diet menu

Protein day

Prepare in advance 2 boiled chicken eggs, boiled chicken weighing 1.5 kg. Distribute chicken meat in equal shares for each meal. For breakfast and dinner, eat 1 egg with herbs. The rest of the methods are cooked chicken. You can add raw cucumber without salt to any meal.

To prepare meat, boil the chicken carcass for 5 minutes, pour the broth. Rinse undercooked meat in water until the water is transparent. Pour water again and boil until tender. Do not add salt! Remove the peel at the very end, you do not need to eat it.

Carbohydrate Day

Consists of 1.5 kg of raw vegetables. Prepare a salad-"brush" of white cabbage, carrots, beets. Cut everything into thin strips, mix, knead with your hands and do not salt. Add lemon juice for taste if desired.

This salad will perfectly cleanse the body of toxins, at the same time vitaminize the body and kill the feeling of hunger. Each meal should consist of about 200 g of salad. For taste, you can also add a grated sweet and sour apple. The last intake of vegetables should be no later than 19 hours. You can eat it at least hourly.

Despite the fact that vegetables contain water, drinking plain water is still necessary up to 1.5-2 liters per day.

Elena Malysheva, in addition to the 10-day protein diet, has developed mixed diets for 7, 10, 14, 30 days.

Products you need:

Lean meat: chicken fillet or breast, turkey fillet, lean beef or veal, horse meat or rabbit;
lean types of fish: cod, perch, hake, pollock, chum salmon;
dairy products: milk, low-fat cottage cheese, kefir;
egg whites;
vegetables: fresh cucumbers, tomatoes, bell peppers.
A 7-day diet is suitable for athletic people, this time is enough for them to burn excess fat.

Sample menu for 7 days:

Breakfast: cottage cheese, 150 g, whites of 5-6 eggs, a piece of bread with bran, coffee without milk and sugar / green tea;
lunch: boiled lean meat or fish, broth, vegetable salad, grapefruit juice;
afternoon snack: vegetable salad, kefir or yogurt, 200 ml;
dinner: fish or meat (it is better not to repeat it with lunch: if there was meat for lunch, then cook fish for dinner and vice versa).
Sample menu for 10 days:
breakfast: proteins from 6 eggs, beet and carrot salad, unsweetened coffee;
2nd breakfast: vegetables, bran bread;
lunch: boiled fish, 200 g, beet salad, green tea;
afternoon snack: low-fat kefir, 200 ml;
dinner: boiled chicken breast (200 g), carrot salad, herbal tea or weak black tea.

Sample menu for 14 days:

Breakfast: whites from 4 eggs, plus 2 whole eggs;
lunch: boiled beef, 200 g, broth, salad with vegetables, black tea;
afternoon snack: yogurt, 200 ml;
dinner: steamed fish, 200 g, beets, herbal tea or weak black tea.

Sample menu for 30 days:

Breakfast:

Oatmeal with berries / fruits on the water.
low-fat cottage cheese with berries / fruits. Yogurt or curdled milk, 200 ml.

Lunch:

Fruits.

Lean meat / fish / poultry;
boiled egg;
fresh vegetables;
greens.

Afternoon snack:

Raw vegetable salad;
2 eggs;
low-fat kefir, 200 ml.

Cottage cheese, 200 g;
low-fat curdled milk / kefir.

Reviews "for" and "against" protein-vegetable diet E. Malysheva

The positive ones are associated with its effectiveness - weight loss up to 7 kg is guaranteed in a short period. In this case, you do not need to starve, feel discomfort. The body gets everything it needs. This method of losing weight is the safest. In a 10-day period, the work of the digestive tract, metabolic processes are improved, the appearance improves: the skin acquires a healthy shade, hair stops falling out, nails become stronger. In combination with sports exercises, the result is achieved faster.

Negative points are associated with the fact that it is not recommended to use this method longer than Malysheva advises. Fortified protein nutrition can harm the kidneys, liver, heart, or blood vessels. E. Malysheva recommends resorting to these dietary restrictions in extreme cases, no more than 1 time per year.
Contraindications: allergy to the listed products, diseases of the digestive system.

To consolidate the result, you need to properly exit the diet. To do this, do not eat fatty foods, vegetables with starch content for as long as possible: potatoes, sweet confectionery.

A sample menu for the next days after the protein diet:

Breakfast:
rye bread and low-fat cheese sandwich;
1 glass of kefir or ½ grapefruit.

Lunch:

Grated carrots;
low-fat cottage cheese with yogurt instead of sour cream.

200 ml of liquid vegetable soup;
boiled brown rice, 50 g;
chicken meat, a small piece;
½ a tomato, ½ sweet pepper, a little cabbage.

Afternoon snack:

Some dried fruits;
1 glass of tomato juice.

Brown rice, ½ cup;
salad with cabbage and herbs, seasoned with vegetable oil;
½ grapefruit;
bread "Health" with bran.

The return to fatty or carbohydrate foods should not be earlier than 7 days after the 10-day protein diet. Many people note a state of lightness in the stomach, after 10 days they do not want to return to fatty and sweet foods. You want to drink the usual coffee and tea without sugar, without feeling any discomfort. After such a diet, the taste buds become accustomed to salt-free food. Refusal of salt brings more positive aspects: blood pressure improves, edemas disappear (if they were before).

After a short-term rejection of salt, many abandon it forever (E. Malysheva herself admitted in one of her TV programs that she had long ago given up sodium chloride salt). If, after starting the diet, severe ailments are felt, you must immediately stop it.

Taking care of your own body is one of the main rules of every woman. Such care includes sports, various procedures, visits to the necessary doctors, and diet. Everyone dreams of achieving ideal weight and having a thin waist. During a diet, you always want to eat a forbidden product, it can be a chocolate bar or fried potatoes. Such breakdowns occur due to the feeling of hunger, the appearance of which increases the desire to eat junk food. A way out of this situation can be a protein diet for women, it eliminates the feeling of hunger.

The goal of a protein diet is to minimize your intake of carbohydrates and fats. The basis of the diet will be foods rich in protein. In order to digest such food, the body expends a huge amount of energy. Subsequently, there is a deficiency of energy, the process of losing weight begins. In the process of losing weight itself, the body fat will decrease, but the muscle mass, on the contrary, will increase. The main distinguishing feature of a protein diet is the absence of hunger.

Protein Diet Effectiveness

Following any other diet, first of all, the body begins to consume muscle mass, the body begins to acquire an ugly and flabby shape. Fat deposits become even more visible. Protein diet allows you to lose exclusively adipose tissue. This happens due to protein, which is a building block of human muscles. To achieve really good results, a protein diet must be combined with sports, and then all the protein obtained will be converted into muscle mass.

Pros and cons of a protein diet

The protein diet for weight loss quickly gained popularity. Recommended by nutritionists and fitness trainers. This choice is due to the following number of positive properties:

• during the diet, the cardiovascular system is strengthened.
• after the end of the diet, the weight does not return, and with proper nutrition it continues to decrease.
• increased metabolism
• the immune system is strengthened
• improves the appearance of skin, hair and nails

In any case, the human body needs protein, but excessive consumption can entail certain consequences. It is worth finding a middle ground and sticking to it. What harm can a protein diet do:

• disruption of the digestive tract
• exacerbation of urolithiasis
• prostration

Protein diet menu for 10 days

Throughout this time, do not forget to drink water, and this rule should become permanent.

• Breakfast of the first day: an omelet of two proteins of chicken eggs, the yolks need to be thrown away, fresh vegetables (100 grams, preferably green vegetables), a cup of mint tea.
• The lunch of the first day will be: boiled chicken meat (200 g), and the same amount of fresh vegetables.
• Snack: one large apple.
• Dinner on the first day: boiled fish (200 g), one orange.

• Breakfast of the second day: cottage cheese with a low fat content, about 2-5% (200 g), 10 g of honey, a cup of green tea.
• Snack: fruit salad.
• Snack: a glass of kefir.

• For breakfast you need: 200 g of yogurt without filler, one pear.
• Snack: a glass of kefir.
• Snack: 50 g of hard cheese, 100 g of fresh vegetables.

• For breakfast you need: 200 g of cottage cheese, fruit salad, green tea.
• Snack: one large apple.
• For lunch you need to use: 300 g of boiled chicken, vinaigrette.
• Snack: vegetable salad.
• For dinner you need to eat: a glass of kefir, two bananas.

• For breakfast you need to prepare: an omelet from a couple of eggs, 50 g of hard cheese, one orange.
• Snack: vegetable salad.
• For lunch there will be: canned corn, cabbage salad, 200 g of boiled fish.
• Snack: two boiled eggs.
• Suitable for dinner: a glass of kefir, fruit salad.

• For breakfast, you need to make an omelet from a couple of eggs, fresh vegetables in the amount of 100 g, a cup of green tea.
• Snack: vegetable salad in the amount of 300 g.
• For lunch you need to use: boiled chicken meat (200 g), and the same amount of fresh vegetables.
• Snack: one large apple.
• For dinner you need to use: boiled fish (200 g), one orange.

• For breakfast you need: 300 grams of low-fat cottage cheese, 10 g of honey, a cup of green tea.
• Snack: fruit salad.
• For lunch you will need: 200 grams of boiled fish, 50 g of hard cheese, 150 g of canned corn.
• Snack: a glass of kefir.
• For dinner you need to use: fruit salad dressed with yogurt.

• For breakfast you need: 200 grams of yogurt without filler, one pear.
• Snack: a glass of kefir.
• For lunch you need to prepare: chicken broth, steamed vegetables.
• Snack: 50 grams of hard cheese, 100 grams of fresh vegetables.
• For dinner you need to use: 300 grams of boiled fish, a glass of kefir.

• For breakfast you need: 200 grams of cottage cheese, fruit salad, green tea.
• Snack: one large apple.
• For lunch you need to use: 300 grams of boiled chicken, vinaigrette.
• Snack: vegetable salad. For dinner you need to eat: a glass of kefir, two bananas.

Day 10: Fasting day on kefir and apples.

Diet rules

Sugar, salt, and other spices and sauces should be avoided throughout the diet. You should not eat fatty cheeses, as well as kefir or yogurt with a high percentage of fat. During the day, you need to arrange 5 meals, maybe even more. Servings should be small, but protein content is essential. The amount of water you drink per day should be about 2 liters. It is advisable to drink water before eating. It is not recommended to eat after 7 pm, it is allowed to drink a glass of water, and if the feeling of hunger is pronounced, then you can drink green tea with honey. Throughout the entire time of losing weight, you should take a vitamin complex.

Protein-rich foods

The protein diet menu can be composed independently, the main thing is to have a list of necessary foods, which looks like this:

• lean meats (beef, veal, chicken)
• low-fat fish (mackerel, cod, pike perch)
• vegetables in any form
• fruit in any form
• eggs (chicken, sawn)
• mushrooms
• dairy products with a low percentage of fat.

Protein Shake Diet

Such a protein diet for weight loss is very effective, but it is not recommended to stick to it for a long time. During such a diet, the feeling of hunger will be absent, in a short time the body can get the most useful cocktail. During such a meal, you can refuse snacks. It is advisable to replace breakfast with such cocktails, as well as drink them after training in order to restore muscle fibers as quickly as possible.

Contraindications

A 10-day protein diet is contraindicated in people with kidney problems. This kind of nutrition makes the kidneys work harder. If the body is weakened, then a person needs good nutrition, and a protein diet for women and men is contraindicated.

Diet recipes

A monotonous diet can cause a breakdown. There are a number of recipes that have been created in order to diversify the menu.

Pumpkin soup. For cooking, you need to put two celery stalks, 2 peeled cloves of garlic, 400 grams of boiled pumpkin, two glasses of water in the blender bowl. Beat everything until smooth. The soup is ready.

Baked chicken breast with vegetables... Cut two chicken breasts into cubes, mix with spices and place in a roasting sleeve. Add 200 grams of cabbage, one eggplant, 2 tomatoes to the same sleeve. Bake the fillets until tender.

A protein diet means reducing the amount of fat and carbohydrates in the diet, as well as increasing the protein content. Thus, the body has to rebuild its metabolism by breaking down body fat.

The effectiveness of such a power supply system is obvious: up to 4 kg of excess weight goes away in a week, but nutritionists insist: it is categorically impossible to constantly eat according to this scheme, it is fraught with serious health problems.

What can you eat with such a food system, how much to stick to a diet and how to choose its appropriate variety?

Protein diet - pros and cons

The advantages of such a power system include quick weight loss, as well as the ability to build muscle mass, make the muscles more prominent.

That is why a protein diet for athletes who are engaged in strength sports: bodybuilding, powerlifting is indicated during the drying period.

A protein diet for men is also widespread, which differs from a woman's in the amount of "allowed" calories: representatives of the strong half of humanity are allowed up to 1700 kcal per day.

The effectiveness and safety of a protein diet is also evidenced by the fact that it is allowed during pregnancy and breastfeeding. It should be emphasized that we are not talking about a rigid protein diet, but about a more balanced and sparing diet, without completely excluding fats and carbohydrates.

The harm of a protein diet if it is not followed correctly can be quite noticeable: dermatological problems, dry skin, inflammation, hair loss, fragility and dull appearance, blurred vision, increased platelet levels in the blood (that is, the risk of blood clots).

Often insomnia, loss of energy, chronic fatigue become "companions" of such a diet.

If you decide to use a protein diet to gain muscle mass or lose weight, please note that doctors advise stick to it for no longer than two weeks, and repeat - no less than a year later.

"Sitting down" on a strict protein diet for a month, you run the risk of exacerbation of chronic diseases, problems with the kidneys and pancreas.

Protein diet - contraindications

• diabetes;
• chronic ailments;
• oncology;

• high degree of obesity (in this case, "dieting" can only be under medical supervision).

Types of high protein diets

Protein diet - "white" and "black" list of foods

Prohibited foods for a protein diet include high-fat dairy and meat dishes, bread and any baked goods, sugar, butter.

Forget for the period of the confectionery department diet, give up alcohol, sweet fruits, vegetables containing starch (first of all, these are potatoes, as well as corn), canned food.

What can you eat on a protein diet? The list is not very extensive, but if you follow a weekly protein diet, you can choose a varied diet.

It includes eggs, lean fish and meat, low-fat dairy dishes, hard cheese, nuts, green beans, sour apples, teas and fruit drinks, fresh juices, vegetables (cabbage, cucumbers, onions, peppers, tomatoes), mushrooms.

If you follow a protein diet for weight loss, it will not be difficult to find recipes that can be prepared at home from familiar and inexpensive products.

Tips for Improving the Effectiveness of a Protein Diet

In order for a protein diet for 7 days to be effective and not too heavy to follow, consider the following rules:

• You should eat 6 times a day.(three main meals + lunch, afternoon snack and after dinner snack).
• Try to drink plenty of fluids.- at least 2 liters of water per day, so as not to overload the kidneys.
• Listen to your own well-being: in case of ailments, pressure surges or indigestion, it is necessary to leave the diet.

Do you want to know if it is possible to quickly and "painlessly" lose weight on a protein diet, what do those who followed it think about this nutrition system, what do nutritionists advise?

About the protein diet "Protein diet - discussion and reviews", advice from doctors about the menu for every day, recommendations to improve the efficiency of this nutrition system.

Protein diet for weight loss - an approximate menu for a week

When choosing dishes for a non-strict protein diet, consider your own taste preferences: it is not necessary to strictly adhere to the given menu, you can swap dishes, experiment with ingredients within the allowed list and the total serving size.

If you decide to follow a protein diet for more than seven days, the menu for 10 days or for 14 days will not be fundamentally different: on the eighth day, repeat the diet of the first day, etc.

The protein diet menu for weight loss for 7 days and for 2 weeks is shown in the table below.
Each sentence is a description of one meal.

Day	Menu
1st	Tea or coffee (no sugar, you can use skim milk). Herbs salad, seasoned with balsamic vinegar, 1-2 boiled eggs. 100 g of rice, boiled poultry fillet (without skin) - 150 g. 100 g of cottage cheese, protein cocktail .. Vegetable salad and 150 g of steamed fish. Tomato juice
2nd	Tea or coffee. Herb salad, seasoned with balsamic vinegar, 1 grain bread toast. 100 g of rice, 150 g of boiled or steamed fish. Vegetable salad without salt. 200 g of boiled meat (poultry fillet or beef). Protein shake.
3rd	Tea or coffee. 1 orange, 1 kiwi, 2 boiled eggs. Green salad, 1 egg. Vegetable salad without dressing, protein shake. 200 g of boiled or baked meat. Green tea.
4th	Tea or coffee. 1 egg, 50 g of hard cheese. Baked eggplant or zucchini. 1 orange, protein shake. Vegetable Salad. A glass of apple juice.
5th	Tea or coffee. Boiled or fresh vegetable salad. 100 g of rice, 150 g of fish (boiled, baked, steamed). Carrot salad. 1 apple, protein shake. A glass of tomato juice.
6th	Tea or coffee. Boiled egg with vegetable salad. 100 g rice, 200 g chicken. Vegetable Salad. 1 egg with carrot salad. Green tea.
7th	Tea or coffee. 1 orange. 200 g of chicken meat. 200 g of cottage cheese, protein cocktail. Vegetable Salad. A glass of kefir.

Protein Slimming Shake Recipes:

• Stir well the skim milk (320 g) and the skim yogurt (120 g).
• Combine low-fat yogurt (120 g), milk (320 g), 60 g strawberries, 1 tablespoon of flax seeds.

Exiting the diet

If, while following a strict protein diet, you lost 5-10 kg in 7-10 days, this does not mean that after its end you can heartily gorge on cakes. It is necessary to expand the menu gradually:

• in the first week, add low-fat vegetable or meat soups to lunch, increase the amount of meat or fish (grill, bake, boil);
• in the second week, expand the vegetable diet;
• if you feel well, do not forget about sports;
• after waking up, drink a glass of water, and after 15-20 minutes have breakfast;
• do not switch to three meals a day: continue to eat 5-6 times a day.

Even two weeks after leaving the protein diet, it is better to continue drinking tea or coffee without sugar, not to abuse flour, fried, sweet foods.

A protein diet is not the most balanced diet option, but its effectiveness has been confirmed by both doctors and those who are losing weight. Having adopted such a system, do not forget about the sense of proportion and the timing of adherence to the diet.

Have you tried any kind of protein diet? What results did you achieve, how much did you lose weight? Share your achievements in the comments!