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A protein diet for 10 days is a weight loss technique that allows you to lose weight in a short time and put your figure in order. The essence of the diet is 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.
Principles of a protein diet for 10 days
So that the result is not long in coming, you can not deviate from the basic principles of the diet:
During cooking, you need to stop adding fats. Their daily intake 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 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 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 is good if during the day you can set aside time for physical activity. After eating, you can just take a short walk in the fresh air.
Permitted and prohibited products
Foods that can not be eaten during a ten-day protein diet:
Fat meat.
Dairy products with a high percentage of fat.
Sweets.
Fruits containing a lot of sugar. This applies to 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 you can eat:
All low-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.
You can eat a few cashews or almonds a day.
Vegetables: cucumbers, all types of cabbage, onions, peppers.
Champignon.
Eggs.
Seafood: squid, scallops, mussels, etc.
Hard cheese, tofu cheese.
Green beans.
Fruits: kiwi, grapefruit, apples.
Calculate your metabolism
In order to increase the effectiveness of the diet and prevent poisoning of the body by the breakdown products of protein compounds, one should calculate the indicator of individual consumption of kilocalories per day. 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 is actively training, then another 400-800 kcal is added to this indicator. This will be the average daily calorie content. If you do not exceed this value, then the weight will actively go away.
There are three formulas for calculating metabolism, which look like this:
Basic formula:
Divide the weight in kilograms 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 display the metabolic rate.
The formula for calculating the average is:
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 on 10 days
For 10 days you need to eat right, without deviating from the proposed menu. It is designed to facilitate the body’s adaptation process when switching to unfamiliar food and reduce stress levels.
| First meal | Snack | Second main meal | Snack | Third main meal |
1 | 2 loaves, 2 boiled eggs, tea. | Green apple. | Puree soup with spinach (200 ml), steamed tuna (150 g), 2 loaves, protein shake. | 100 g of cottage cheese with dill. | 200 g salad of squid, shrimp and other seafood. |
2 | 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 vegetables baked in the oven, protein cocktail. | 100 g hard cheese. | Vegetable salad with protein dressing (200 g). |
3 | Chicken breast boiled 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 shake. | 100 ml kefir. | Salad with cottage cheese, 200 g |
4 | 100 g cottage cheese in grains with parsley and green onions, bread, tea. | Two tangerines. | Soup with meatballs (200 ml), baked zucchini (150 g), protein shake. | Cauliflower puree (100 g). | Boiled turkey fillet with protein sauce (200 g). |
5 | 2 loaves, 2 boiled eggs, tea. | Pineapple, but not more than 100 g | Soup with bran (200 ml), boiled beef (150 g), protein shake. | Cottage cheese grains with dill (100 g). | Pike perch in the oven (200 g). |
6 | Drinking yogurt (200 ml), two loaves of bread, tea. | Two kiwis. | Puree soup with yolk (200 ml), steamed omelette with tomatoes (150 g), protein shake. | Cottage cheese without sugar (100 g). | Stuffed squids (200 g). |
7 | Boiled egg white (3 pcs), coffee. | Green apple. | Protein okroshka (200 g), cottage cheese omelette (150 g) in the oven, protein shake. | Ryazhenka (100 ml). | Braised chicken with vegetables. |
8 | Steamed omelette 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 shake. | Yogurt (100 ml). | Protein salad (200 g). |
9 | 150 g cottage cheese with parsley and green onions. | Grapefruit. | Chicken soup with asparagus (200 ml), chicken fillet puff (150 g), protein shake. | Kefir, 100 ml | Cottage cheese casserole, 200 g |
10 | Two loaves, two eggs, coffee. | Pineapple, 100 g. | Vegetable soup with chicken meat (200 ml), boiled beef (50 g), protein shake. | Ryazhenka, 100 g. | Steam 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).
Xnumx champignons.
2 egg whites and one yolk.
50 g parsley.
2 garlic cloves.
100 ml yogurt with 0% fat.
5 g olive oil.
Chicken fillet is boiled until cooked and finely chopped. Mushrooms and garlic are fried in a pan with olive oil. In another clean frying pan, beaten eggs are fried, then cooled and cut into small pieces. Greens finely chopped. All components are mixed, poured with cold yogurt and sprinkled with herbs. The dish is ready.
Soup with celery “Sea”
To prepare three servings, you will need the following food set:
200 g canned tuna in its own juice.
0,3 kg shrimp.
200 g of tomatoes and celery.
100 g of radish.
40 g lemon juice.
20 g olive oil.
10 g of oregano.
Black pepper.
Large lettuce leaves – 4 pcs.
Sauce: mix lemon juice, olive oil, black pepper and oregano. Chop the celery, tomatoes, radishes, shrimp 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 cottage cheese with 0% fat.
Sorrel is washed and torn into large pieces, eggs are boiled and crushed. Anchovies, sorrel and eggs are combined, poured with yogurt and put in the refrigerator.
Milk soup with salmon
To prepare the dish, you will need the following set of products:
Half a kilo of salmon.
4 tomatoes.
Onion.
1 carrots.
Half a liter of milk with 0% fat.
Fry chopped tomatoes without skins 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 fish and milk are added to the broth, boiled for another 2 minutes, greens and seasonings are added. The soup is ready.
Stuffed squids
To prepare them, you will need the following products:
Two squids.
Two eggs.
Two onions.
Champignon.
Cheese.
Greenery.
Squids are boiled, onions and mushrooms are fried, mixed with soy sauce and chopped greens are added. The resulting mass is stuffed with squids and fried for about 2 more minutes in a pan.
Pros and cons of a protein diet for 10 days
The advantages of the protein weight loss system include the following points:
The diet is not starvation. 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.
Lost pounds will not return after a few days.
Cons:
A person who is losing weight will have to limit himself to the usual food. You can not eat sweet, floury, fatty and fried.
The body will not receive the vitamins and nutrients it needs.
Противопоказания
You can not adhere to a protein diet in the presence of the following contraindications:
Diabetes mellitus in the stage of decompensation.
Chronic pathologies of the kidneys and liver.
Blood clotting disorders.
Pancreatitis.
Gastritis.
Any other diseases of the digestive system.
High blood cholesterol.