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

A protein diet will be an excellent version for those who cannot physiologically imagine their life without meat.. Previously, the protein diet was referred to as mono-diets. However, thanks to the developments of modern nutritionists, it can be safely credited to the most gentle ways to lose weight.

Benefits of a high protein diet

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 food has wonderful property on the 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.
The 2-week protein diet, despite its length, is one of the most acceptable and sparing diets, light in its limitations.
A diet based on the use of a large amount of protein in food provides an opportunity to comprehensively improve the entire body. Muscles acquire elasticity, cellulite disappears, sleep improves, and performance increases significantly. During the period of the protein diet, you will not be tormented Bad mood or apathy.
A large amount of fiber found in foods recommended for protein weight loss, ensure the smooth functioning of the gastrointestinal tract.
The results from a protein diet are not characterized by lightning speed. Their plus is in another - the correct way out of the diet and compliance with 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.

Proteins, which are contained in many types of meat, will provide the necessary amount of them for people who devote a lot of time to work or sports. A diet based on the intake of a large amount of protein is perfect for women who are waiting for replenishment. A large number of people cannot limit themselves to eating meat, fish or dairy products. Therefore, it is this type of diet that can become a kind of lifesaver for them, which will help rid your 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 drop from excess weight without causing harm to health. It is important to note that the results of protein nutrition are persistent and stable. In order to consolidate the result as much as possible, it is necessary, after leaving the diet, for some time to exclude fatty, fried, smoked foods, sweets from your diet, and not to be zealous with the use of bakery products.
A second course of a protein diet is recommended to be applied no earlier than six months after the first.
Food rich in proteins will require you to some restrictions and adherence to simple, but very important rules. The work of the kidneys during the active assimilation of protein is significantly activated. This may cause them to malfunction. Therefore, during a protein diet, it is necessary to sufficient drink purified non-carbonated water.
Side effects with a long stay on a protein diet are: fatigue, deterioration of the skin, hair, nails.
The daily number of calories that enter the body should not be less than 1200. Insufficient number of them can undermine health, 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 a breakdown, and will not spoil the overall result.

Products that are allowed during the period of the protein diet

Among the products, the use of which is permissible during the period of protein weight loss, you can eat:

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

Products, the use of which during the period of the protein diet is prohibited

Bakery and sweet products.
Fish and meat preserves.
fatty, fried foods nutrition.
Vegetables that contain a large amount of starch (potatoes, legumes, corn, peas).
Sweet drinks with gas, sweet compotes and juices from sweet fruits.
Flavor enhancer in the form of sugar or its substitutes.

A sample protein diet schedule looks like this:

daily menu based on in large numbers consumed protein, it is recommended to divide into 5-6 doses. In the morning on an empty stomach 30 minutes before eating, 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. In the same period, it is recommended to eat fruits (apples or citrus fruits);
dishes with great content protein is best consumed after dinner, and combined with raw vegetables or salads from them.

Cons of a protein diet

Among the main disadvantages of nutrition based on the use of certain products, allocate:

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

Protein diet menu for 7, 10, 14 days of Elena Malysheva and not only

Elena Malysheva is a famous and legendary person, Dr. medical sciences, host of the program "Health". She has developed several methods of protein diets, which are flexible and, at the same time, effective.

We offer a protein diet for 7 days. This variety protein diet was designed so that a person during it does not feel discomfort and hunger. 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 up to 14 days if you want to get the most maximum possible option.

Morning: fresh cottage cheese - 160 g, green or herbal tea, a few slices of citrus fruit.
Dinner: boiled chicken breast - 170 g, whole grain bread - 1 piece.
afternoon tea: low-fat or fat-free 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 cook light soups, 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 over the day, according to own will and discretion by alternating the declared products.

Day p / n Drinks Products
1 Unsweetened tea, fat-free kefir Black rye croutons, skinless boiled chicken breast, salad tomatoes, green apples, stewed cabbage, steamed lean fish
2 Unsweetened herbal tea, kefir Low-calorie cottage cheese, fish soup without potatoes, coleslaw, whole grain bread, grapefruit
3 Tea, kefir Lean boiled beef, beet and cabbage salad, raw vegetables, oranges
4 Green tea Croutons from rye bread, hard-boiled eggs, tofu cheese, apples, grated carrots, lean fish stewed with vegetables
5 Natural coffee without sugar, skimmed milk Boiled beef, low-calorie cottage cheese, cabbage and carrot salad
6 Tea, kefir Beef broth, beetroot salad, grapefruits, 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, coleslaw, fat-free cheese, raw vegetables
10 Tea, kefir Skinless chicken meat, tomato salad, sour apples, boiled low-fat fish

Protein diet for 2 weeks

This is the longest diet that gives the most stable result.. 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.

Food should be divided into small, moderate portions. You should not overeat, getting up from the table you should feel a slight undernourishment, which disappears after 20 minutes.

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

Protein diet according to the Dukan method

Nutritionist Pierre Ducane is a native of France. They developed many diets and unique systems weight loss, which are now actively used around 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:

it is allowed to eat lean meat, fish. 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 use of at least 1.5 liters of fluid per day;
sauces and condiments are strictly prohibited, fatty species 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 one day to eat exclusively meat dishes, and on the second combine them with vegetables.

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

alternation

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

To the vegetable and meat menu are added unsweetened fruit. Also, throughout the day, you can afford 2 pieces of black bread. 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, only fish, meat or eggs are eaten.

Stabilization

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

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

Elena Malysheva is a popular Russian TV presenter. She constantly promotes healthy lifestyle life. And recently, Elena lost weight herself, which attracted public attention to her. The Malysheva diet contributes not only to weight loss, but also to getting rid of the risk of diseases such as stroke, heart attack, hypertension. In general, the diet of Elena Malysheva involves low-calorie nutrition, which is aimed at getting rid of no more than 500 g of excess weight per day.
The Malysheva diet plan was developed by Natalya Grigorieva, a nutritionist from the Lost Too Much project. it 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 fat-free kefir if you feel hungry.

Malysheva's 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 fat-free cottage cheese and semolina - 150 g, 1 tablespoon of 10 percent sour cream, 4 pcs. prunes or dried apricots.
Dinner: 120 g of steamed beef, 100 g of boiled cauliflower, 1 cup of rosehip broth.
Afternoon snack: 1 grapefruit.
Dinner: stewed cabbage with zucchini, baked apple without sugar, you can add cinnamon.

Day 2
Breakfast. 200 g natural water oatmeal, a cup of berries, plain yogurt or skim milk, 1 cup.
Lunch: 200 g salad of beets, prunes and vegetable oil (1 tsp) + 2 bran bread
Dinner: rice with vegetables - 150 gr, chicken breast- 70 gr, salad of tomato, cucumber, herbs and 1 tsp. vegetable oil. A glass of rosehip broth.
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 drawing up the diet of Elena Malysheva
This is a normal diet. healthy eating, there is no “secret” other than crushing meals and reducing calories. You can try to make such a diet for 1200 kcal yourself. Breakfast: 200 g of any porridge on the 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 skimmed milk. A day later, instead of fruits, you can eat a “sweet” vegetable salad - carrots, beets, celery plus vegetable oil. The 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 not more than 150 g. 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 a salad with vegetable oil in the second breakfast. Dinner - a portion of fish or meat and a portion of vegetables. Everything is prepared without fat. You can alternate with a serving of cottage cheese or a protein steam omelette. The main thing is not to eat carbohydrates before bed. Remember - no fruits, cereals and bread!

Express diet of Elena Malysheva: minus 5 kg in 10 days
In addition to the diet described above, Elena Malysheva spoke 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 the diet, and frequent “sitting” on such a diet is very unhealthy. 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 - the famous salad "Metelka", consisting of raw beets, carrots and white cabbage. For more information about this express diet from Malysheva, see the video.

Opinion of a fitness trainer
The so-called diet of Elena Malysheva is one of the most acceptable options for ready-made diets that you can follow without harm to health and for the benefit of the figure. Moreover, the menu presented in the article is strict. If you exercise at least 3 times a week, portions of meat and fish can be increased to 200 g, and low-fat protein like egg whites and the same cod or squid up to 300 g.

Strength training fits perfectly into this mode. You can also spend it after breakfast, in which case let the second breakfast be cottage cheese and yogurt, and after dinner - accordingly, we transfer the cottage cheese to an afternoon snack. Well, after the evening strength training you can safely eat your fish with vegetables, only strengthen your muscles.

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

In the article you will find weight loss tips 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 is great!” 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, professor. For people suffering from overweight, Malysheva has developed several weight loss systems.

Salt-free diet for weight loss Elena Malysheva

Malysheva cares about her viewers, and by popular demand has compiled all her nutritional advice into several weight loss systems. The TV presenter considers an obese person to be unhealthy, and calls weight loss a treatment for many diseases.

Elena Vasilievna considers the reduction in salt intake to be the first step on the path to harmony.

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

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

Elena Malysheva's diet program for weight loss

A losing weight person, according to Malysheva, makes mistakes due to which he cannot lose 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 to become slim. Living from hand to mouth, sooner or later you will break loose and pounce on food. In a malnourished body, a reaction occurs that leads not to weight loss, but, on the contrary, weight gain. The body, which 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 a calorie count and write down everything you eat. Gradually, you will begin to imagine how dangerous certain products are for the figure. Malysheva considers 1200 calories the optimal daily rate for a woman who is losing weight. AT fasting days energy value you can reduce to 800 calories, but you can practice this no more than 1 time per week. You will be surprised how much healthy food and how little harmful products like fast food or cakes can fit in those 1200 calories
Chew every bite well. Without primary processing saliva enters the stomach in whole pieces and is not fully digested. Thorough chewing will allow you to really enjoy your meals and also prevent overeating.

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

The psychological mood of Malysheva considers no less an important factor successful weight loss. You must be focused on victory, go to your dream easily and without unnecessary thoughts. You have already begun to lose weight, from this very minute. So, it’s up to the small thing - to wait until your dream comes true, following simple rules for this.
Go in for sports. Physical activity- pledge beautiful body. It doesn't matter what sport you choose, the main thing is to practice regularly. If there is not enough time for a fitness room, 15-30 minutes of physical education every day at home will be enough

Proper nutrition from Elena Malysheva: menu

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

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

Choose lean meats, 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 found in lean meat, poultry, fish, seafood, legumes, grains, nuts, seeds
Malysheva advocates weekly fasting days. On the advice of Elena Vasilievna, 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 positively affect the process of losing weight. It is also a great way to cleanse the body of toxins and toxins formed from the food of our usual diet.

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

IMPORTANT: Cooking diet meals 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 to three months. If desired, the diet can be extended even more, 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 curdled milk.
Snack (around 10 am): 2-3 medium fruits
Lunch (around noon): protein-rich food. This is lean meat, fish, poultry, egg whites. Garnish with 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, curdled milk or a serving of fat-free cottage cheese

Diet Malysheva: 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 requirements of the body for nutrients. Such weight loss will be fast, but harmless to health. The result of the diet is 3-5 kilograms lost.

Separate meals served as the basis for the program. The 10-day course is an alternation of protein and carbohydrate days.

Exist different views about the finished diet Malysheva. Its cost scares away many losing weight. If we consider only the price of products, then the ready-made diet of a TV presenter is really significantly more expensive than the price its constituents
But, according to other buyers, an already drawn up meal plan, exemption from cooking for whole month, the preparation of the menu by a certified doctor is worth the money
Positive reviews 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

A protein diet for weight loss, a 10-day menu from Elena Malysheva allows you to lose up to 5 kilograms for such short span time. At the same time, meat-eaters and those who are not accustomed to debilitating diets, they won’t even feel discomfort, ten days will fly by unnoticed.

Elena Malysheva is a well-known 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 also actively participates in scientific research. Malysheva - certified specialist, professor of medical sciences, specializes in diet food.

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

A feature from Elena Malysheva is that, in her opinion, for a start, a person must completely abandon edible salt sodium chloride. Chemical substance sodium is characterized by the ability to attract fluid, which causes 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 with minimum norm, bringing consumption to the desired volume. The water regime is necessary for the optimal balance of metabolism, the precise functioning of the digestive tract.
Water is not high-calorie product, but it allows you to prepare for the meal and reduce the amount of food consumed, get full faster. Before each meal, Malysheva recommends drinking 1 glass of plain, not cold, clean water.
3. Refusal of simple fast carbohydrates. These include sweet confectionery, ice cream, milk chocolate, sugar. It's better to prioritize complex carbohydrates: cereals, vegetable fiber.
4. Eat only lean meat, fish, poultry, low-fat dairy products. Severe restriction of fat intake.
5. Increasing protein meals will ensure the maintenance of muscle mass. As is known, muscle mass decreases with debilitating hunger strikes. special value are proteins found in lean meats, fish, seafood, legumes and cereal crops, nuts and seeds.
6. Every week, E. Malysheva advises to arrange 1 unloading 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 solemn event, or maybe being overweight has become an obstacle to finding a job? It's no secret that many employers are looking for beautiful and slender. And now, it seems that a vacancy has been found, it remains only to bring yourself into desired shape.

For such cases, Elena Malysheva has the so-called 10-day in store. Proteins are the building blocks of body 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 to reset overweight 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 x and lean chicken. On the second day, we lose weight on a carbohydrate vegetable salad raw vegetables – white cabbage, beets, carrots. Starchy vegetables, such as potatoes and legumes, are completely eliminated during the period of the protein diet.

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

1. Start a diet with a protein day and end with a carbohydrate one.
2. You can not starve these days.
3. Distribute the prepared products in equal portions for 4-5 receptions.
4. Drink at least 2 liters of ordinary water, not counting tea and other drinks. It is recommended to dilute natural freshly prepared juices by half with water, do not add sugar to them. Start each day with a glass of water on an empty stomach
5. Eat dinner 3 hours before bed.
6. Exclude not only salt, but also spices.
7. daily rate calories for men - 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. Thus, a feeling of fullness is achieved faster.

A separate item should be highlighted positive attitude. A person must clearly see the goal and strive for it, strictly observing all the rules. For best result moderate exercise 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 shares for each meal. For breakfast and dinner, eat 1 egg with herbs. In the rest of the methods - cooked chicken meat. You can add raw cucumber without salt to any meal.

To cook meat, boil the chicken carcass for 5 minutes, pour out the broth. Rinse the undercooked meat in water until the water is clear. Pour in water again and boil until tender. Do not add salt! Peel off the skin at the very end, you do not need to eat it.

carb 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 fortify the body and kill 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 still need 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 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 peppers.
A 7-day diet is suitable for sports people, this time is enough for them to burn excess fat.

Sample menu for 7 days:

Breakfast: cottage cheese, 150 g, squirrels 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 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;
dinner: boiled fish, 200 g, beetroot 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:

Fruit.

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 yogurt / kefir.

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

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

The downsides are related to what to use this method longer than Malysheva advises is not recommended. Reinforced protein nutrition may harm the kidneys, liver, heart or blood vessels. E. Malysheva recommends that you can resort to these dietary restrictions in extreme cases not more than once a year.
Contraindications: allergic to listed products, diseases of the digestive system.

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

An approximate menu for the next days after a protein diet:

Breakfast:
a sandwich of rye bread and low-fat cheese;
1 cup 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, a small piece;
½ tomato, ½ sweet pepper, some 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.

A return to fatty or carbohydrate foods should be no earlier than 7 days after a 10-day protein diet. Many 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, taste buds get used to salt-free food. Rejection of salt contributes more positive points: getting better arterial pressure, edemas pass (if they were before).

After a short-term rejection of salt, many refuse it forever (E. Malysheva herself admitted in one of her TV shows that she had long ago abandoned sodium chloride salt). If after the start of the diet, severe ailments are felt, it is necessary to immediately stop it.