Protein diet for 10 days
Protein diet for 10 days is a weight loss technique that allows you to lose weight in a short time and tidy up your figure. The essence of the diet boils down to the fact that during the specified period of time, a person will need to limit the intake of carbohydrates into the body, and focus on protein foods.
Content:
- Principles of a protein diet for 10 days
- Permitted and prohibited foods
- We calculate your metabolism
- Menu for 10 days
- Interesting recipes
- Pros and cons of a 10-day protein diet
- Contraindications
Principles of a protein diet for 10 days
So that the result is not long in coming, you cannot deviate from the basic principles of the diet:
- When cooking, avoid adding fat. Their daily consumption is equal to 35 g. A similar amount of fat is found in 2 tablespoons of vegetable oil.
- Foods containing complex carbohydrates are allowed to be eaten in the morning. Therefore, in the morning you can have breakfast with oatmeal or buckwheat porridge, but the portion should not exceed seven tablespoons.
- You need to take food 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 is 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.
Permitted and prohibited foods
Foods that should not be eaten during the ten-day protein diet:
- Fat meat.
- Dairy products with a high percentage of fat.
- Sweets.
- Fruit containing a lot of sugar. This includes grapes, bananas, pears, apricots, peaches, plums and pineapples.
- Vegetable products containing a lot of starch. First of all, this applies to corn and potatoes.
- Semi-finished products, fast food, any canned food.
- Alcoholic drinks.
- Bread and any other flour products.
- Sugar.
As you can see, the protein diet does not impose a huge number of prohibitions.
Much more of those foods that can be eaten:
- All non-fat dairy products and milk.
- Chicken meat, turkey, but without the skin.
- Low fat fish.
- Unsweetened coffee and tea.
- Fruit drinks with berries, vegetable juices. All drinks should be drunk without added sugar.
- Eat a few cashews or almonds per day.
- Vegetables: cucumbers, all types of cabbage, onions, peppers.
- Champignons.
- Eggs.
- Seafood: squid, scallops, mussels, etc.
- Hard cheese, tofu cheese.
- Green beans.
- Fruits: kiwi, grapefruit, apples.
We calculate your metabolism
To increase the efficiency of the diet and prevent the body from poisoning with the decay products of protein compounds, the individual consumption of kilocalories per day should be calculated. To do this, you need to know your metabolism, which can be determined by the formula. About 300 kcal are added to the resulting figure if a person leads a sedentary lifestyle and does not play sports. If losing weight actively trains, then another 400-800 kcal is added to this indicator. This will be the average daily calorie content. If this value is not exceeded, then the weight will actively go away.
There are three formulas for calculating metabolism, which look like this:
-
Basic formula:
- The weight in kilograms must be divided by 0.454.
- The resulting value must be multiplied by 0.409.
- The last step: the number obtained in the previous paragraph is multiplied by 24. This value will reflect the metabolic rate.
-
The formula for calculating the average indicator:
- For women: 0.9 • body weight in kg • 24.
- For men: 1.0 • body weight in kg • 24.
-
Harris-Benedict formula:
- For women: 655 + (9.6 • weight) + (1.8 • height in centimeters) - (4.7 • age).
- For men: 66 + (13.7 • weight) + (5 • height in centimeters) - (6.8 • age).
Menu for 10 days
For 10 days, you need to eat right, without deviating from the proposed menu. It is formulated with the aim of making it easier for the body to adapt when switching to unfamiliar food and to reduce stress levels.
| First meal | Snack | Second main meal | Snack | Third main meal | |
| 2 loaves, 2 boiled eggs, tea. | Green apple. | Spinach puree soup (200 ml), steamed tuna (150 g), 2 loaves, protein shake. | 100 g of cottage cheese with dill. | 200 g of squid, shrimp and other seafood salad. | |
| 100 g of cottage cheese with parsley and dill, bread, coffee. | Orange. | Soup with salmon and milk (200 ml), 150 g of porcini mushrooms with oven-baked vegetables, protein cocktail. | 100 g of hard cheese. | Vegetable salad with protein sauce (200 g). | |
| Boiled chicken breast with basil and dill (100 g), coffee. | Grapefruit. | Oriental soup with egg and red fish (200 ml), beans stewed with chicken fillet (150 g), protein cocktail. | 100 ml of kefir. | Salad with cottage cheese, 200 g. | |
| 100 g cottage cheese beans with parsley and green onions, bread, tea. | Two tangerines. | Meatball soup (200 ml), baked zucchini (150 g), protein shake. | Cauliflower puree (100 g). | Boiled turkey fillet with protein sauce (200 g). | |
| five | 2 loaves, 2 boiled eggs, tea. | Pineapple, but not more than 100 g. | Bran soup (200 ml), boiled beef (150 g), protein cocktail. | Grains cottage cheese with dill (100 g). | Pike perch in the oven (200 g). |
| Drinking yogurt (200 ml), two loaves of bread, tea. | Two kiwis. | Puree soup with yolk (200 ml), steamed omelet with tomatoes (150 g), protein cocktail. |
Sugar-free curd (100 g). |
Stuffed squid (200 g). | |
| Boiled chicken egg white (3 pcs), coffee. | Green apple. | Protein okroshka (200 g), cottage cheese omelet (150 g) in the oven, protein cocktail. | Ryazhenka (100 ml). | Stewed chicken with vegetables. | |
| eight | Steamed omelet with dill (150 g), bread, coffee. | Orange. | Soup with egg noodles (200 ml), buckwheat with chicken hearts and ventricles, cooked in a pot (150 g), protein cocktail. | Yogurt (100 ml). | Protein salad (200 g). |
| nine | 150 g cottage cheese with parsley and green onions. | Grapefruit. | Chicken soup with asparagus (200 ml), chicken fillet puff (150 g), protein cocktail. | Kefir, 100 ml | Cottage cheese casserole, 200 g. |
| ten | Two loaves, two eggs, coffee. | Pineapple, 100 g. | Vegetable soup with chicken meat (200 ml), boiled beef (50 g), protein cocktail. | Ryazhenka, 100 g. | Steamed tuna (200 g). |
Interesting recipes
Mushroom soup with chicken
To prepare two servings, you will need the following food set:
- 180 g chicken fillet (breast).
- 180 g of mushrooms.
- 2 chicken egg whites and one yolk.
- 50 g parsley.
- 2 cloves of garlic.
- 100 ml of yoghurt with 0% fat.
- 5 g of olive oil.
Chicken fillet is boiled until tender and chopped finely. Champignons and garlic are fried in a frying pan with olive oil. Beaten eggs are fried in another clean pan, then cooled and cut into small pieces. The greens are finely chopped. All components are mixed, poured over with cold yogurt and sprinkled with herbs. The dish is ready.
Celery soup "Sea"
To prepare three servings, you will need the following food set:
- 200 g canned tuna in its own juice.
- 0.3 kg of shrimp.
- 200 g of tomatoes and celery.
- 100 g of radish.
- 40 g lemon juice.
- 20 g of olive oil.
- 10 g oregano.
- Black pepper.
- Large lettuce leaves - 4 pcs.
Sauce: combine lemon juice, olive oil, black pepper and oregano. Chop celery, tomatoes, radishes, shrimps and tuna, mix all the ingredients and season with the resulting sauce. The dish must be put in the refrigerator for a quarter of an hour so that it is infused.
Sorrel salad
To prepare two servings, you will need the following food set:
- 100 g canned anchovies.
- 6 chicken proteins and 3 chicken yolks.
- 300 g sorrel.
- 200 g of cottage cheese with 0% fat.
Sorrel is washed and torn into large pieces, eggs are boiled and crushed. Combine anchovies, sorrel and eggs, pour over yogurt and put in the refrigerator.
Milk soup with salmon
To prepare the dish, you will need the following set of products:
- A pound of salmon.
- 4 tomatoes.
- Onion.
- 1 carrot.
- Half a liter of milk with 0% fat.
Fry chopped peeled tomatoes and onions in a pan, put them in a saucepan and pour a liter of water. Cook vegetables over low heat for about 8 minutes. Then add fish and milk to the broth, cook for another 2 minutes, add herbs and spices. The soup is ready.
Stuffed squid
To prepare them, you will need the following products:
- Two squids.
- Two eggs.
- Two onions.
- Champignons.
- Cheese.
- Greens.
Squids are boiled, onions and mushrooms are fried, mixed with soy sauce and chopped herbs are added. The resulting mass is stuffed with squids and fried for about 2 minutes in a pan.
Pros and cons of a 10-day protein diet
The advantages of the protein weight loss system include the following points:
- The diet is not hungry. Protein foods saturate the body for a long time.
- The diet is fast. In just 10 days, you can lose up to 10 kg of excess weight.
- The menu is quite varied.
- The lost kilograms will not return after a few days.
Minuses:
- A losing weight person will have to limit himself to the usual food. You can not eat sweet, flour, fatty and fried foods.
- The body will not receive the vitamins and nutrients it needs.
Contraindications
You can not adhere to a protein diet if you have the following contraindications:
- Diabetes mellitus in the stage of decompensation.
- Chronic pathology of the kidneys and liver.
- Blood clotting disorders.
- Pancreatitis
- Gastritis.
- Any other diseases of the digestive system.
- High blood cholesterol.
The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist
Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).
