Protein-vegetable diet for weight loss: menu for every day and is it possible to eat like this for a month

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.

1. 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.

1. 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.

1. 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.

1. 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.

How to get out of a diet correctly

If, at the end of the diet, you immediately start overeating on fatty and sugary foods, all your efforts will be in vain. Moreover, you may gain even more than you weighed before the diet. Therefore, the right exit is very important.

After a diet, you need to eat in small portions. The diet should be moderate. You can continue to build it on proteins and plant foods, which are useful not only for losing weight, but also for staying fit, but add complex carbohydrates.

A protein-vegetable diet is a good option for healthy weight loss. Both nutritionists and those who have tried it on themselves speak well of it. But, of course, remember that diet is only a temporary measure. And in order to never be overweight again, you should develop healthy and proper eating habits.

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.

1. 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.

1. 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?

Recipes

Creating a menu for every day is quite a painstaking job. We bring to your attention recipes for a protein-vegetable diet with detailed descriptions of how to prepare the dishes.

Protein dishes

Omelette recipe

Ingredients:

• 30 ml milk;
• 5 egg whites;
• greenery.

Preparation:

1. Beat the whites until foamy.
2. Pour milk into them in portions.
3. Add chopped herbs.
4. Mix.
5. Lightly grease the pan with butter.
6. Pour in the protein and milk mixture.
7. Place in a preheated oven for 10 minutes.

Chicken cutlets recipe

Ingredients:

• 500 g chicken breast;
• 250 g beans;
• 150 grams of onion.

Preparation:

1. Boil the beans.
2. Rinse chicken breast with cold water.
3. Pass all ingredients through a meat grinder.
4. Form cutlets.
5. Place on a baking sheet.
6. Bake in a preheated oven for 20 minutes.

Vegetable dishes

Vinaigrette recipe

Ingredients:

• 1 cucumber;
• 200 g cabbage;
• 200 g green beans;
• 1 boiled beets;
• lemon juice.

Preparation:

1. Chop all the vegetables into strips.
2. Mix.
3. It is allowed to season with undiluted lemon juice for taste.

Vegetable stew recipe

Ingredients:

• 250 g zucchini;
• 250 g cabbage;
• 250 grams of champignons;
• bulb;
• greenery.

Preparation:

1. Cut food into cubes.
2. Place in container. To fill with water.
3. Put it in the oven to simmer for half an hour.

By including these dishes in the protein-vegetable diet menu, you will not disrupt your weight loss method, and you will not go hungry with such goodies. Just to achieve the desired results.

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).

1. 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.

1. Lunch:

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

1. Dinner:

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

1. Afternoon snack:

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

1. 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.

1. 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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Partially limited products

Sometimes strict adherence to a diet cannot be achieved. This may be due to travel, lack of time to cook, or significant events that involve feasts.

Flour confectionery products are included in the list of partially restricted products

In this case, the following products are allowed:

• sparkling water;
• juice in a package;
• flour, confectionery products;
• compote.

The permissible alcohol limit for women is 25 ml, for men - 50 ml. The permissible amount of salt is 5 grams. It is better to avoid marinades and all kinds of pickles altogether.

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.

What products are allowed

All dishes consist of the following ingredients:

• lean parts of any meat;
• fish;
• vegetables without starch;
• unsweetened fruits.

Basil, parsley and dill are added to salads and other dishes.

When consuming the above products, it is necessary to completely exclude alcoholic beverages from the diet. A serving of the dish should weigh no more than two hundred grams. It is advisable to eat food in small portions 5 times a day.

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”?

1. 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.

1. 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.

1. 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).

1. 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.

Contraindications and disadvantages of a protein diet

A protein diet gives excellent results in a short period of time, but it cannot be recommended for everyone because it is not balanced. Due to the low content of vegetables and fruits, the body does not receive enough vitamins, microelements and other beneficial substances necessary for a person. In addition, high amounts of protein in the diet can lead to acidification of the blood, as evidenced by a pH reading that drops below 7.35–7.45. In this case, the body requires more calcium, which begins to be removed from the bones. This threatens the development of osteoporosis. Therefore, a protein diet can be used for a maximum of a week, and then take a long break. Nutritionists for the most part say that such a diet can be applied only once every six months, and some experts adhere to a more strict approach: no more than once a year, because it creates a large load on the organs of the digestive system.

The following side effects may occur with a protein diet:

• Animal proteins take a long time to digest, and when carbohydrates and fiber are in short supply, this process becomes even longer. As a result, food lingers longer in the intestines, the processes of rotting and fermentation become more intense, which leads to flatulence and bad breath.
• The load on the kidneys increases, which can cause swelling in the legs and bags under the eyes, as well as on the liver.
• Due to slow digestion of food, constipation and exacerbation of gastritis and enterocolitis are possible.
• There may be surges in blood pressure, an increase in cholesterol levels is possible, and the risk of thrombosis increases.
• Feeling tired quicker and people become irritated more easily.
• In women, hormonal imbalance and ovarian dysfunction are possible.

From the above it follows that a protein diet is contraindicated in the following conditions:

• kidney and liver diseases;
• gout, diabetes, poor blood clotting;
• chronic diseases of the gastrointestinal tract;
• pregnancy and lactation.

It is also not suitable for older people, people with cardiovascular diseases, and teenagers.

Lovers of sweets will most likely find this diet difficult to tolerate. They may experience increased fatigue and nervousness due to carbohydrate deficiency. Often, after completing the course, they again take up high-calorie sweets, quickly gaining back the lost kilograms. But it will not be a burden for meat eaters.

The main advantage of the diet is a constant feeling of fullness, because protein foods take longer to process. In addition, protein foods help build muscle mass, so this type of nutrition is very suitable for bodybuilders to dry their bodies.

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.

That's all for today. Thank you for reading my post to the end. Share this article with your friends. Subscribe to my blog. And let's move on!

results

What results should you expect if you want to lose weight with a protein-vegetable diet? This will depend on compliance with the recommendations, duration of the fast, lifestyle and desire to lose weight.

• Diet week - loss of 2-3 kg.
• 2 weeks - getting rid of 5-6 kg.
• 21 days - minus 10 kg.

Remember: a good protein-vegetable diet is one that does not cause discomfort, does not cause hunger, but at the same time helps to achieve the desired results in losing weight. Many women have already regained the slender contours of their bodies using this amazing technique. It's your turn.