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The protein diet is one of the most common diets, which compares favorably with others in its accessibility and effectiveness. The essence of this type of weight loss is to eat foods containing large amounts of protein. At this time, foods with a significant carbohydrate content are practically excluded from the diet.

The protein diet will be an excellent version for those who physiologically cannot imagine their life without meat. Previously, the protein diet was classified as a mono-diet. However, thanks to the developments of modern nutritionists, it can safely be counted among the most gentle methods of losing weight.

Positive qualities of a protein diet

A protein diet, as a very popular way to lose weight, has certain advantages. It was thanks to them that it gained its distribution and became popular.

The period of being on a diet will not become an obstacle to fitness or shaping.
Protein foods have wonderful property on long time saturate the body. Therefore, during this period you will not feel unpleasant feeling hunger and malnutrition.
Compared to other diets, side effects negative phenomena appear extremely rarely.
A protein diet designed for 2 weeks, despite its duration, is one of the most acceptable and gentle diets, light in its restrictions.
A diet based on the use of large amounts of protein in food provides an opportunity to comprehensively improve the health of the entire body. Muscles acquire elasticity, cellulite disappears, sleep improves, and performance increases significantly. During the protein diet you will not suffer Bad mood or apathy.
A large amount of fiber found in foods recommended for protein weight loss, will ensure uninterrupted functioning of the gastrointestinal tract.
The results from a protein diet are not characterized by lightning speed. Their advantage is that the correct way out of the diet and following all the recommendations for the first time after it will provide you stable result, and the lost kilograms will not come back.
Active pastime physical exercise and specially designed exercises during the diet will only enhance the result and contribute to faster fat burning.

Features of a protein-based diet

The protein diet has a number of features that distinguish it from other types of weight loss.

The proteins contained in many types of meat will provide the necessary amount for people who spend a lot of time working or playing sports. A diet based on the intake of large amounts of protein into the body is perfect for women expecting replenishment. A large number of people cannot limit themselves in consuming meat, fish or dairy products. Therefore, this particular type of diet can become a kind of lifesaver for them, which will help rid their body of extra pounds without creating a stressful situation for it.
Maximum term being on a protein diet – no more than 14 days. During this time it is quite possible to reset from excess weight without causing harm to health. It is important to note that the results of protein nutrition are durable and stable. In order to consolidate the result as much as possible, after leaving the diet, it is necessary to exclude fatty, fried, smoked foods, sweets from your diet for a while, and not overdo it with the consumption of baked goods.
A repeated course of a protein diet is recommended no earlier than six months after the first.
Protein-rich foods will require some restrictions from you and compliance with simple, but very important rules. The work of the kidneys during the active absorption of protein is significantly activated. This may lead to malfunctions in their operation. Therefore, during a protein diet it is necessary to sufficiently drink purified still water.
Side effects of prolonged stay on a protein diet include: fatigue, deterioration of the condition of the skin, hair, and nails.
The daily amount of calories that enter the body should not be less than 1200. An insufficient amount can undermine health and disrupt work internal organs, and weaken the body.
Once a week protein diet gives you the opportunity to treat yourself to a small portion of your favorite product. A moderate amount of them will prevent failure and will not spoil the overall result.

Products that are allowed to be consumed during the protein diet

Among the foods that can be consumed during the period of protein weight loss, you can eat:

chicken, turkey, young lean beef and offal. Chicken meat should be skinless. Most often used for such a diet chicken fillet. Chicken meat is easily digestible and there are no problems with its preparation. For a protein diet, it is recommended to boil or stew the meat, but not fry it in a frying pan;
lean fish. Fish contains not only great amount protein, but also other microelements vital for the body;
cottage cheese and others dairy products. The casein they contain requires maximum effort from the body to digest and assimilate it. Therefore, the number of calories burned increases significantly;
buckwheat or oat groats in the form of porridges;
black rye or whole grain bread;
canned tuna. This is surprising, but it is they that contain minimal amount fat and maximum protein.
boiled eggs, the protein of which is easily digestible and nutritious;
some vegetables with low content starch: cucumbers, tomatoes, cabbage, celery, etc.;
fruits: citrus fruits, sour apples;
beverages: herbal teas, mineral or filtered water without carbon, freshly squeezed juice from vegetables and unsweetened fruits.

Products the use of which is prohibited during the protein diet

Bakery and sweet products.
Canned fish and meat.
Fatty, fried foods nutrition.
Vegetables that contain a large amount of starch (potatoes, legumes, corn, peas).
Sweet carbonated drinks, sweet compotes and sweet fruit juices.
Flavor enhancer in the form of sugar or its substitutes.

A sample protein diet schedule looks like this:

daily menu, based on large quantities consumed protein, it is recommended to divide it into 5-6 meals. In the morning on an empty stomach, 30 minutes before meals, you should drink a cup of purified water. Eating stops 2-3 hours before going to bed;
The first half of the day is suitable for eating a small amount of porridge and a piece of whole grain bread. During the same period, it is recommended to eat fruits (apples or citrus fruits);
dishes with high content Protein is best consumed after lunch, and combined with raw vegetables or salads made from them.

Cons of a protein diet

Among the main disadvantages of nutrition based on consumption certain products, highlight:

a long-term protein diet requires the greatest possible optimization and balance;
while on a protein diet, problems with blood pressure are possible;
It is recommended to use the protein diet again no earlier than after 4-6 months, ideal option it will be observed once a year;
during such a diet, exacerbation of chronic diseases is possible;
the body does not receive enough required quantity everyone necessary for a person vitamins and microelements;
a diet that is divided into 6 times throughout the day may not be suitable for everyone;
Particular attention should be paid to the duration of the diet and not abuse it. The maximum period of protein nutrition is no more than 14 days;
people old age, as well as those who have diseases of cardio-vascular system, a protein diet is strictly contraindicated by doctors. For pregnant women and mothers breastfeeding, following this diet is also highly undesirable.

Protein diet menu for 7, 10, 14 days by Elena Malysheva and more

Elena Malysheva is a famous and legendary personality, doctor medical sciences, host of the “Health” program. She has developed several methods of protein diets that are flexible and, at the same time, effective.

We offer a protein diet for 7 days. This variety The protein diet was designed so that a person does not feel discomfort or hunger during it. Dishes that can be consumed during this period are characterized by simplicity, and their preparation will not be a problem for you.

A similar diet can be continued for up to 14 days if you want to get the best possible option.

Morning: fresh cottage cheese – 160 g, green or Herb tea, a few slices of citrus fruit.
Dinner: boiled chicken breast – 170 g, whole grain bread – 1 piece.
Afternoon snack: low-fat or low-fat yogurt - 1 cup.
Dinner: steamed fish – 200 g, vegetable salad with a few drops of linseed or olive oil – 180 g.

Vegetables can be served heat treatment, and prepare light soups and stews from them.

Vegetable products with a small amount of starch can be consumed throughout the day in unlimited quantities, as snacks.

Protein diet for 10 days

Approximate The daily menu of such a diet should be evenly distributed throughout the day, according to at will and discretion by alternating the declared products.

Day of payment Drinks Products
1 Unsweetened tea, low-fat kefir Black rye crackers, boiled skinless chicken breast, salad tomatoes, green apples, stewed cabbage, lean steamed fish
2 Unsweetened herbal tea, kefir Low-calorie cottage cheese, fish soup without potatoes, cabbage salad, whole grain bread, grapefruit
3 Tea, kefir Boiled lean beef, beetroot and cabbage salad, raw vegetables, oranges
4 Green tea Rusks from rye bread, hard-boiled eggs, tofu cheese, apples, grated carrots, lean fish stewed with vegetables
5 Natural coffee without sugar, skim milk Boiled beef, low-calorie cottage cheese, cabbage and carrot salad
6 Tea, kefir Beef broth, beet salad, grapefruit, tomatoes, boiled chicken
7 Tea Rye crackers, fish cooked with vegetables, tofu cheese, sour apples, vegetable salad, whole grain bread
8 Natural coffee, kefir, fermented baked milk or bio-yogurt Boiled chicken fillet, crackers, carrot salad, citrus fruits, soft-boiled eggs
9 Unsweetened drink Cottage cheese, fish soup without potatoes, cabbage salad, low-fat cheese, raw vegetables
10 Tea, kefir Skinless chicken, tomato salad, sour apples, boiled lean fish

Protein diet for 2 weeks

This is the longest diet that gives the most stable results.. Even 14 days of being on it will not cause you significant inconvenience and discomfort.

The first breakfast includes exclusively liquid in the form of herbal tea or unsweetened coffee.

Products must be divided into small, moderate portions. You should not overeat; when you get up from the table, you should feel slight malnutrition, which goes away after 20 minutes.

Day First breakfast Second breakfast Lunch Afternoon snack Dinner
1 Low-fat cottage cheese Lettuce and cabbage in the form of salad Vegetable soup without potatoes Low-calorie yogurt Turkey meat, baked without spices
2 Hard boiled eggs Bioyogurt Boiled cabbage broccoli, lean fish, steamed Tomato salad with feta cheese Boiled chicken without skin
3 Unsweetened sour milk tea low fat product Boiled lean beef with a side dish of cauliflower Vegetable salad Stewed fish with rice
4 Omelet with diet cheese Vegetable salad Fish soup without potatoes Low-fat yogurt Stewed beef with vegetables
5 Boiled chicken fillet Kefir Vegetable soup Grated fresh carrots Steamed fish, cucumber salad
6 Cottage cheese with berries Bioyogurt Turkey with vegetables Vegetable salad Fish stewed with thyme
7 Cottage cheese casserole Fermented milk product Boiled turkey meat, vegetable salad Grated fresh carrots Baked beef meat with a garnish of broccoli cabbage
8 Yogurt Boiled eggs Fish soup Low-fat cottage cheese Boiled chicken fillet
9 Oatmeal on the water Departure on olive oil Boiled beef Grapefruit Seafood dish
10 Cottage cheese Lettuce salad with feta cheese Vegetable soup Yogurt Baked or boiled beef
11 Boiled eggs Fermented milk product Oven-baked fish Cabbage salad Boiled turkey meat
12 Buckwheat on water without spices Fermented milk product Boiled chicken with vegetable salad Unsweetened fruits Seafood salad
13 Cottage cheese Vegetable salad with feta cheese or tofu Low-fat boiled fish Yogurt Boiled turkey, a dish of cabbage and lettuce
14 Grated carrots Omelette Chicken with vegetables Green apples Vegetable salad and seafood dish

Protein diet according to the Dukan method

Nutritionist Pierre Dukan is a native of France. He developed many diets and unique systems weight loss products, which are now actively used all over the world.

This diet is divided into 4 stages:

attack;
cruise;
alternation;
stabilization.

Each of these stages has its own characteristics and nuances.

Attack

The initial stage lasts 5 days, allows you to get rid of 5 kilograms, and is characterized by the following:

Lean meat and fish are allowed to be eaten. Dishes can be seasoned with thyme, parsley or dill. The diet of this period requires the presence of hard-boiled eggs, liver and the mandatory consumption of at least 1.5 liters of liquid per day;
Sauces and dressings are strictly prohibited, fatty types meat (lamb and pork).

Cruise

This stage is designed for a week, and its essence lies in the combination of proteins and vegetables. The nutritionist recommends eating exclusively for one day meat dishes, and on the second combine them with vegetables.

Potatoes, all legumes, and rice should be excluded from the menu.

Alternation

The duration of this stage directly depends on the number of kilograms lost.

Added to the vegetable and meat menu unsweetened fruits. You can also allow yourself 2 pieces of black bread throughout the day. Once every 7 days you can treat yourself to a dish of potatoes and rice. This period may include lean pork.

One day a week should be completely protein, eating only fish, meat or eggs.

Stabilization

The last stage involves a way of eating in which only food is consumed once a week. protein food. To do this, you should select a specific day and not change it throughout the entire period.

Carbonated drinks, flour and sweet products, and fatty foods are excluded from the diet.

Elena Malysheva is a popular Russian TV presenter. She constantly promotes healthy image life. And recently Elena lost weight herself, which attracted public attention to her. Malysheva’s diet helps not only to lose weight, but also to get rid of the risk of diseases such as stroke, heart attack, and hypertension. In general, Elena Malysheva’s diet involves a low-calorie diet, which is aimed at getting rid of no more than 500 g of excess weight per day.
Malysheva’s diet was developed by Natalya Grigorieva, a nutritionist for the “Drop the Excess” project. This low calorie diet, which involves eating approximately 1200 kcal per day. The menu is limited simple carbohydrates, animal fats and “extra” snacks. Before going to bed, you can drink a glass of low-fat kefir if you feel hungry.

Malysheva diet menu

Day 1
Breakfast: 200 g boiled buckwheat, apple, carrot salad with vegetable oil(100 g vegetable +1 tsp oil), hard-boiled egg.
Lunch: cottage cheese casserole from low-fat cottage cheese and semolina - 150 g, 1 tablespoon of 10 percent sour cream, 4 pcs. prunes or dried apricots.
Dinner: 120 g steamed beef, 100 g boiled cauliflower, 1 glass of rosehip infusion.
Afternoon snack: 1 grapefruit.
Dinner: stewed cabbage with added zucchini, baked apple without sugar, you can add cinnamon.

Day 2
Breakfast. 200 g of natural oatmeal in water, a cup of berries, plain yogurt or skim milk, 1 cup.
Lunch: 200 g beet salad, prunes and vegetable oil (1 tsp) + 2 bran breads
Dinner: rice with vegetables - 150 g, chicken breast- 70 g, salad of tomato, cucumber, herbs and 1 tsp. vegetable oil. A glass of rosehip decoction.
Afternoon snack: 100 g of cottage cheese and 120 g of bio-yogurt.
Dinner: 150 g cod with 1 egg white, green bean- 200 g. Steam everything.

The principle of Elena Malysheva’s diet
This is a normal diet healthy eating, there is no “secret” here other than splitting up meals and reducing calories. You can try to create such a diet for 1200 kcal yourself. Breakfast: 200 g of any porridge with water, or 3 pieces bran bread, or half a pack (!) of “well done bread”, 200 g of berries or 1 fruit. 100 g yogurt, 1 egg or glass skim milk. Every other day, instead of fruit, you can eat a “sweet” vegetable salad - carrots, beets, celery plus vegetable oil. Second breakfast is either a source of protein (cottage cheese 100 g) and a source of fiber (apple, dried fruits), or a “sweet” salad of beets and prunes. As a second breakfast, any product that stimulates intestinal motility is eaten - bran, beets, prunes, kefir, bio-yogurt. Lunch - 200 g of any steamed vegetables and 150 g of beef, chicken breast or fish. Every other day you can eat rice, buckwheat or baked potatoes, but no more than 150 g. Afternoon snack - big fruit or cottage cheese with yogurt. You can take a small fruit and add 5-7 nuts to it if you didn’t eat salad with vegetable oil for your second breakfast. Dinner - a portion of fish or meat and a portion of vegetables. Everything is prepared without fat. You can alternate with a portion of cottage cheese or a steamed protein omelette. The main thing is not to eat carbohydrates before bed. Remember - no fruits, cereals or bread!

Express diet of Elena Malysheva: minus 5 kg in 10 days
In addition to the diet described above, Elena Malysheva talked in one of her programs about an express diet for 10 days, which will help you quickly lose 5 kg before the holidays. Elena recommended going on this diet only once in her life - after all, this is a radical change in diet, and frequent “sitting” on such a diet is very harmful to health. The essence of this diet is the alternation of protein and carbohydrate days. During protein days you are allowed to eat 1 boiled egg and boiled chicken, during carbohydrate meals - the famous “Pastel” salad, consisting of raw beets, carrots and white cabbage. For more information about this express diet from Malysheva, watch the video.

Fitness trainer's opinion
The so-called diet of Elena Malysheva is one of the most acceptable options for ready-made diets that you can adhere to without harm to your health and to benefit your figure. Moreover, the menu presented in the article is strict. If you do strength training at least 3 times a week, portions of meat and fish can be increased to 200 g, and low-fat protein such as egg whites and the same cod or squid to 300 g.

Strength training fits perfectly into this regime. You can do it after breakfast, in which case let the second breakfast be cottage cheese and yogurt, and after lunch - accordingly, we transfer the cottage cheese to the afternoon snack. Well, after the evening strength training You can safely eat your fish with vegetables, just strengthen your muscles.

However, it will be useful for “fans” of Elena Malysheva to know that this diet has almost nothing to do with the TV presenter herself. She was born in the depths of the TV project “Drop the Extra Thing,” but Malysheva recently publicly “disowned” all Internet diets with her own name.

In the article you will find tips on losing weight from Malysheva, as well as 2 options for her free diet.

Elena Malysheva is known throughout the country as people's doctor, author and host of the TV show “Live Healthy!” But Elena Vasilievna does not just read the text written for her by real doctors.

She herself is a certified therapist, doctor of medical sciences, and professor. For people suffering from overweight, Malysheva has developed several weight loss systems.

Salt-free diet for weight loss by Elena Malysheva

Malysheva cares about her TV viewers, and by popular demand, she has collected all her nutrition tips into several weight loss systems. The TV presenter considers an obese person unhealthy, and calls losing weight a treatment for many diseases.

Elena Vasilyevna considers reducing salt consumption to be the first step on the path to slimness.

Salt is a product that large quantities negatively affects health
The property of salt to retain liquid is also reflected in the appearance
A swollen body looks unattractive, and due to the withdrawal excess water very much from the body fat people can lose 10 kg
Prepare any dish without this seasoning, and salt already prepared food
There are also many tricks to make food tasty and flavorful without salt. Try adding lemon juice and various herbs and spices
Natural soy sauce will give dishes a salty taste.

IMPORTANT: A person gets used to the new taste of food in about 2 weeks. You'll be surprised how quickly you'll fall in love with low-salt foods.

Elena Malysheva's diet program for weight loss

A person who is losing weight, according to Malysheva, makes mistakes because of which he cannot lose excess weight or quickly gains it back. Such weight loss turns into real torture with constant deprivation and hunger. The TV presenter gives advice on how to properly follow any diet.

Don't starve! Hunger has not helped a single person become slim. Living from hand to mouth, sooner or later you will break down and pounce on food. In an undernourished body, a reaction occurs that does not lead to weight loss, but, on the contrary, to weight gain. An organism that has been left without food for a long time switches to storage mode. And then any seemingly harmless apple will be deposited in adipose tissue
Keep track of your calories and write down everything you eat. Gradually, you will begin to imagine how dangerous certain foods are for your figure. Malysheva considers 1200 calories to be the optimal daily value for a woman losing weight. IN fasting days energy value You can reduce it to 800 calories, but you can do this no more than once a week. You'll be surprised how much healthy food and how little harmful products like fast food or cakes can fit into these 1200 calories
Chew each bite well. Without primary processing With saliva, food will enter the stomach in whole pieces and will not be fully absorbed. Chewing thoroughly will allow you to really enjoy your meals and will also prevent you from overeating.

IMPORTANT: Malysheva advises chewing each piece at least 17 times.

Malysheva’s psychological attitude is no less than important factor successful weight loss. You must be focused on winning, go towards your dream easily and without unnecessary thoughts. You have already started losing weight, from this very minute. So, all that’s left to do is wait for your dream to come true, following simple rules for this
Play sports. Physical activity- deposit beautiful body. It doesn’t matter what sport you choose, the main thing is to practice regularly. If you don’t have enough time for the fitness room, 15-30 minutes of exercise every day at home will be enough

Proper nutrition from Elena Malysheva: menu

Start drinking sufficient quantity water per day. This is 1.5-3 liters of liquid, the daily volume of which should be increased gradually. Starting your day with a glass of water will help you digestive system And metabolic processes body even before eating. In addition, water has zero calories, but it perfectly fills the stomach, as a result of which you will probably eat less. Drink 200 ml of water before each meal
Reduce, or even better, completely remove fast carbohydrates from your menu - flour, confectionery, chocolate, ice cream and other sweets. Give preference to slow, that is, healthy carbohydrates for the body - cereals, cereals, whole grains, plant fiber

IMPORTANT: Do not use butter. Keep sugar and salt to a minimum.

Choose lean varieties of meat, fish, poultry, and low-fat dairy products. Avoid all foods with visible fat
Eat more protein, this will prevent exhaustion muscle tissue due to weight loss. Protein is found in lean meat, poultry, fish, seafood, legumes, cereals, nuts, seeds
Malysheva advocates weekly fasting days. According to Elena Vasilyevna’s advice, these should be days on buckwheat or rice. Total calories daily ration should not exceed 800 calories. Such a one-time, but sharp stress for the body will have a positive effect on the process of losing weight. It is also an excellent way to cleanse the body of waste and toxins that form from the food in our regular diet.

Malyshev’s three-month diet: menu for the week

IMPORTANT: Cooking dietary dishes, choose only fresh, natural and quality products. Carefully study the composition of finished products. They should use only natural ingredients.

Malysheva’s long-term diet is based on all the principles described above. Its duration is from one month to three. If desired, the diet can be extended even further, because it does not harm health and is as close as possible to proper nutrition.

Sample menu on every day:

Breakfast (around 8 am): steamed hot water oatmeal, add some berries, grated apple, pear or other fruit for taste. You can start your day with a serving of cottage cheese with berries and fruits, low-fat yogurt or yogurt
Snack (around 10am): 2-3 medium fruits
Lunch (around noon): Protein-rich food. This is lean meat, fish, poultry, egg whites. Garnish: a large portion of fresh vegetables and herbs
Afternoon snack (around 16.00): 2-3 medium fruits
Dinner (around 19.00): vegetable salads, a glass of low-fat kefir, chicken eggs
2 hours before bedtime: a glass of kefir, yogurt or a portion of low-fat cottage cheese

Malysheva’s diet: menu for 10 days

Despite the fact that Malysheva is an opponent fast diets, she developed a 10-day weight loss system taking into account all the body’s requirements for nutrients. Such weight loss will be quick, but harmless to health. The result of the diet is 3-5 kilograms lost.

The basis for the program was separate meals. The 10-day course consists of alternating protein and carbohydrate days.

Exist different views about Malysheva’s ready-made diet. Its cost deters many people who are losing weight. If we consider only the price of products, then the TV presenter’s ready-made diet is really significantly more expensive prices its components
But, according to other buyers, an already drawn up meal plan, exemption from cooking for whole month, menu preparation by a certified doctor is worth the money
Positive reviews have been earned and free systems weight loss Malysheva. Her 10-day diet based on separate meals, helps to lose weight by as much as 5 kg without any harm to health

Video: How to lose weight. Live healthy with Elena Malysheva

Protein diet for weight loss, menu for 10 days from Elena Malysheva allows you to lose up to 5 kilograms in one short period time. At the same time, meat-eaters and those who are not accustomed to grueling diets, they won’t even feel any discomfort, ten days will fly by unnoticed.

Elena Malysheva is a well-known TV presenter of a program about health on the central TV channel. She not only memorizes the text proposed by the creators of the program, but also actively participates in scientific research. Malysheva – certified specialist, professor of medical sciences, specializes in dietary nutrition.

Elena Vasilievna, when developing her methods for proper nutrition, received advice from both fellow doctors and patients. At the same time, as a doctor, Malysheva is of the opinion that losing weight through grueling fasting or severe food restriction 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 from Elena Malysheva is that, in her opinion, first a person must completely abandon table salt sodium chloride. Chemical substance sodium is characterized by the properties of attracting liquid, which becomes the cause of acquired excess weight.

Basic principles proper nutrition from E. Malysheva:

1. Refusal of sodium chloride salt.
2. Consumption of plain water from 1.5 to 3 liters. You need to get used to the norm gradually minimum norm, bringing consumption to the required volume. Water regime is necessary for optimal metabolic balance and proper functioning of the digestive tract.
Water is not high-calorie product, but it allows you to prepare for a meal and reduce the amount of food consumed, getting full faster. Before each meal, Malysheva recommends drinking 1 glass of plain, not cold, clean water.
3. Refusal of simple ones fast carbohydrates. These include sweet confectionery, ice cream, milk chocolate, and sugar. It's better to give preference complex carbohydrates: cereals, plant fiber.
4. Eat only lean meat, fish, poultry, and low-fat dairy products. Sharply limiting fat intake.
5. Increasing protein intake will ensure the maintenance of muscle mass. As is known, muscle mass decreases during debilitating hunger strikes. Special value represent proteins found in lean meats, fish, seafood, legumes and cereal crops, nuts and seeds.
6. Every week E. Malysheva advises having 1 fasting day. On this day, eat only buckwheat or rice, not forgetting the daily water intake.

Although Elena Malysheva is not a supporter of fast diets, she understands that there are exceptions when you need to look “your best” - for the approach of summer, a special 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 people. And now, it seems like a vacancy has been found, all that remains is to bring yourself to the required form.

For such cases, Elena Malysheva has a so-called 10-day plan. Proteins are the building material of the body's cells, and they are not as high in calories as fats and carbohydrates. Therefore, a short-term increase in protein intake, subject to the basic principles of proper nutrition, will help you lose weight. overweight easy and fast, 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 x and lean chicken. On the second day, we lose weight on a vegetable salad made from carbohydrates raw vegetables – white cabbage, beets, carrots. Starchy vegetables, such as potatoes and legumes, are completely excluded during the protein diet.

Basic rules of a 10-day protein diet from Elena Malysheva:

1. Start the diet with a protein day and end with a carbohydrate day.
2. You can’t go hungry these days.
3. Distribute the prepared products in equal portions for 4-5 doses.
4. Drink at least 2 liters of ordinary water, not counting tea and other drinks. It is recommended to dilute natural freshly prepared juices halfway with water and 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. Daily norm calories for men – 1500, for women – 1200. It is not advisable 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 you achieve a feeling of fullness faster.

A separate point should be made positive attitude. A person must clearly see the goal and strive for it, strictly observing all the rules. For best result Moderate physical activity is recommended.

Menu 10 daily diet according to Malysheva

Protein day

Prepare in advance 2 boiled chicken eggs, boiled chicken weighing 1.5 kg. Distribute chicken meat in equal portions for each meal. For breakfast and dinner, eat 1 egg with herbs. For other meals, use cooked chicken. You can add raw cucumber without salt to any meal.

To cook the meat, boil the chicken carcass for 5 minutes, pour out the broth. Rinse undercooked meat in water until the water is clear. Add water again and boil until done. Do not add salt! Remove the skin at the very end; you don’t need to eat it.

Carbohydrate day

Consists of 1.5 kg of raw vegetables. Prepare a “brush” salad from white cabbage, carrots, and beets. Cut everything into thin strips, mix, knead with your hands and do not add salt. For taste, add lemon juice if desired.

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

Even though vegetables contain water, drink plain water you still need up to 1.5-2 liters per day.

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

Products you will need:

Lean meat: chicken fillet or breast, turkey fillet, lean beef or veal, horse meat or rabbit;
low-fat types of fish: cod, perch, hake, pollock, chum salmon;
dairy products: milk, low-fat cottage cheese, kefir;
egg whites;
vegetables: fresh cucumbers, tomatoes, bell pepper.
For athletic people, a 7-day diet is suitable; this time will be 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’s better not to repeat it with lunch: if you had meat for lunch, then cook fish for dinner and vice versa).
Sample menu for 10 days:
breakfast: whites from 6 eggs, beet and carrot salad, unsweetened coffee;
2nd breakfast: vegetables, bran bread;
dinner: 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 and water.
low-fat cottage cheese with berries/fruits. Yogurt or curdled milk, 200 ml.

Lunch:

Fruits.

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

Afternoon snack:

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

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

Reviews for and against protein-vegetable diet E. Malysheva

The positive ones are related to its effectiveness - weight loss of up to 7 kg is guaranteed in a short period. There is no need to go hungry or feel discomfort. The body gets everything it needs. This method of losing weight is the safest. In a 10-day period, the functioning of the gastrointestinal tract and metabolic processes are improved, appearance: the skin acquires a healthy shade, hair stops falling out, and nails become stronger. In combination with sports exercises the result is achieved faster.

Negative points relate to what to use this method longer than Malysheva advises is not recommended. Enhanced protein nutrition may cause harm to the kidneys, liver, heart or blood vessels. E. Malysheva recommends that you can resort to these dietary restrictions in extreme cases, no more than once a year.
Contraindications: allergy to listed products, diseases of the digestive system.

To consolidate the result, you need to exit the diet correctly. To do this, avoid using it for as long as possible. fatty foods, vegetables containing starch: potatoes, sweet confectionery.

Sample menu for the next few days after a protein diet:

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

Lunch:

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

200 ml liquid vegetable soup;
boiled brown rice, 50 g;
chicken meat, small piece;
½ 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, dressed with vegetable oil;
½ grapefruit;
“Health” bread with bran.

A return to fatty or carbohydrate foods should be no earlier than 7 days after a 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. I want to drink my usual coffee and tea without sugar, without feeling any discomfort. After such a diet, taste buds get used to salt-free food. Refusal of salt also contributes positive points: getting better arterial pressure, swelling goes away (if it was there before).

After a short-term refusal of salt, many give it up forever (E. Malysheva herself admitted in one of her television programs that she had long given up sodium chloride salt). If after starting the diet you feel severe discomfort, you need to stop it immediately.