How to eat during a protein-vegetable diet for weight loss - menu and reviews

• September 9, 2018
• Diets for weight loss
• Fedorova Victoria

Among various weight loss systems, the protein-vegetable diet stands out for its special properties, according to reviews. It has different duration. The diet is based on 50% proteins and the same amount of vegetables, with 25% raw. The article will discuss the features of the protein-vegetable diet and its pros and cons.

Description and effect of the diet

During this diet, all harmful, flour, sweet, sausage, and starchy foods should be excluded from the diet. Roughly speaking, these are all fast carbohydrates - foods with a high glycemic index. It is digested quickly, absorbed poorly, and is deposited perfectly in adipose tissue. Therefore, their absence from the daily menu will definitely benefit those who are losing weight and simply those who monitor their health.

It is allowed to eat protein foods: meat, fish, seafood, cottage cheese, eggs, mushrooms, legumes and vegetables without starch, apples and citrus fruits. The former take a long time to digest and provide a long-lasting feeling of fullness. It takes a lot of calories to process them, so they are lost and the person loses weight. But this is not the easiest food for the body, so all experts recommend supplementing your protein intake with vegetables and fruits. They have a beneficial effect on digestion and general condition, and do not contain many calories or dangerous components.

There are two interpretations of this diet: some prefer to alternate protein days with vegetable days, others mix them in each dish. The second option is more gentle on the stomach and intestines, so we will talk about it below.

The basis of the power system

The basis of the diet is alternating protein and vegetable days. The entire period of weight loss occurs only with their use. 50% of the diet should consist of vegetables and various greens. Half of them are consumed fresh, and the remaining 25% are stewed or steamed.

The rest of the diet consists of protein foods. This includes rabbit, veal, and lean poultry.

In this case, simple carbohydrates are replaced by complex ones. They saturate the body with energy and do not contribute to the set of extra pounds. At the same time, the body burns its fat deposits in search of an additional source.

Rules

1. For the diet to be effective, you need to take lean meat: chicken, turkey, beef, offal.
2. You can buy any fish: river and sea, lean and fatty. Seafood is also suitable for this food system.
3. Choose fermented milk products with minimal fat content.
4. Do not use frying during the cooking process, give preference to boiled, baked, steamed and grilled products.
5. All spices are allowed, but only natural ones.
6. Greens can be used in unlimited quantities
7. You need to drink at least 2-2.5 liters of plain clean water per day. Other drinks allowed include any type of tea, coffee in moderation, low-fat kefir, yogurt, milk, fruit compotes and dried fruits in moderation.
8. It is allowed to use extra virgin olive oil for dressing salads.
9. Alcohol is excluded.
10. Sugar is prohibited; it can be replaced with organic sweeteners or a small amount of honey.
11. Physical activity will help you lose weight.
12. Do not eat before bed, ideally 3-4 hours before.
13. Portions can be kept as usual.
14. The use of vitamins, especially those containing fatty acids, is encouraged.

Video materials

To implement optimal nutritional conditions for a particular diet, be it a protein program or a strict diet provided for by the Dukan system, try to provide yourself with a sufficient amount of useful information. The speed of losing extra pounds directly depends on how much data you operate.

Next, we invite you to familiarize yourself with video materials on the protein-vegetable program, which will allow you to create an effective menu that is not inferior in the speed of neutralizing fat deposits even to a strict no-carbohydrate diet. In these videos, enthusiasts and qualified specialists share their experiences.

In an effort to achieve optimal conditions for losing extra pounds, pay attention to those diet programs that have gained the trust of millions of consumers around the globe. The protein-vegetable program is a more than substantiated example of systems that are guaranteed to bring you the desired results. Its simplicity and versatility create the necessary conditions for losing weight for anyone who intends to fight accumulated fat deposits. Based on this, it is not surprising that the popularity of the technique is systematically growing. Develop a customized menu today and ensure the quality of your ingredients ensures you stick to your core principles.

Four-day protein-vegetable diet

A protein-vegetable diet is suitable for long-term and short-term adherence. The four-day diet will help you get rid of 1.5 to 3 kg and is ideal for people with a busy schedule and an urgent need to lose excess weight. The menu is simple and easy to prepare: eat proteins with allowed fruits for breakfast, proteins with vegetables for lunch, and only protein products for dinner. You can combine them in different ways, the choice depends on taste preferences and the individual characteristics of the person losing weight.

Impact on the body

According to reviews, alternating 2 protein and 2 vegetable days in the diet helps achieve effective results. But what effect does this type of nutrition have on the body? Its essence is as follows:

1. Excess calories are burned because the body does not receive simple carbohydrates, which contribute to the appearance of fat deposits.
2. Complex carbohydrates break down slowly and provide the body with a supply of energy, which is immediately actively consumed.
3. Since during a diet the number and size of portions is reduced, the body will feel a lack of nutrition, which will be replenished from fat deposits, which contributes to the effective burning of excess calories in problem areas.
4. Products with a high protein content will prevent the body from becoming exhausted.
5. Also, thanks to the large amount of protein, subcutaneous fat is burned more actively.

Thus, a protein-vegetable diet helps to get rid of unnecessary pounds. But, at the same time, too long a duration can have a negative impact on the body: general weakening, mood swings, apathy, decreased memory and attention may begin. Therefore, it is important not only to correctly create a menu, but also to choose the appropriate duration of the diet so that it does not cause harm to health.

Classic protein-vegetable diet

The classic version of this diet involves consuming the above products for three weeks. During this time you can lose up to 10 kg. A very important point is that, unlike most diets, this one loses not muscle tissue, but fat. Therefore, the results will last for a long time. Such a long period is absolutely not dangerous to health, because the diet is completely healthy. Psychologically, it is also not difficult, as with stress diets, because the range of products is wide and they all differ in nutritional value.

Before starting the journey, it is recommended to carefully consider the menu for each week, this will allow you to diversify your diet and avoid breakdowns. Products should ideally be purchased only according to the list, avoid storing sweets and harmful foods in the house “just in case.”

This is interesting! Psychologists have proven that it takes 21 days for a person to form a habit. This is exactly how long the classic protein-vegetable diet lasts. During this period, you can get used to “clean” nutrition and, without much effort, make it your faithful life partner.

You need to complete the diet correctly; the basic rules for exiting it will be listed below.

Mechanism of diet

The main principle of the nutritional system is the complete rejection of sugar, salt, confectionery and flour products, potatoes and cereal porridges, legumes and corn.

Permitted products include:

• raw vegetables and dishes prepared from them;
• fish, mushrooms and lean meat;
• fruits and nuts;
• dairy products.

This diet promotes significant calorie restriction, without reducing portion sizes. Therefore, rapid weight loss occurs without stress to the body.

The protein-vegetable diet menu, according to reviews from those who have lost weight, perfectly supports the functioning of the digestive system and provides a rejuvenating effect. The nutrition system is easy to use and does not require special knowledge from those losing weight.

Protein-vegetable diet for four days

We offer a detailed menu for four days

pros

A protein-vegetable nutrition program creates optimal conditions for losing excess weight, and also offers a number of other, no less interesting advantages. By following the principles of a popular nutrition program, you can count on:

• No vitamin deficiency. The body receives all the necessary substances for normal functioning.
• The absence of rigid frameworks , which contributes to the creation of variable nutritional conditions.
• Lack of feeling of hunger . The diet does not cause mood swings or strong moral discomfort.

• Practicality. Even an inexperienced consumer can create an effective menu.
• Safety . The diet does not cause illness, but only stimulates the body to burn fat.
• Availability. You can organize a menu based on a wide range of products, the price of which is acceptable for every average family.
• Adaptability . It’s easy for even the most notorious gourmet to get used to the diet.

Protein-vegetable diet for seven days

Sample menu

Protein day:

• breakfast – 1-2 eggs, cheese (or a piece of sausage, or sausage, cottage cheese), coffee with milk;
• lunch – chicken breast, meat or fish (can be fried or baked, but better boiled);
• dinner - cottage cheese, fish, cheese (it is better not to eat meat in the evening, as it takes a long time to digest).

Vegetable day:

• breakfast – vegetable or fruit salad with olive oil;
• lunch - cabbage soup or lean borscht without potatoes, lecho or vegetable stew;
• dinner - vinaigrette;
• snacks – fruits, juices.

Protein-vegetable diet for 21 days

Having decided on a three-week protein-vegetable rotation, you need to approach the menu responsibly and with imagination. We offer a scheme “6 days of diet + last protein/vegetable/fruit fasting day.” It must be done before the first day of the diet. Below is an approximate balanced diet for a week, which can be repeated 3 times.

Vegetable recipes

To make the menu varied, here are recipes for delicious dietary dishes.

Carrot and beet salad

Required:

• fresh beets and carrots 2-3 pcs.;
• garlic 2 pcs.;
• vegetable oil 15 ml;
• greenery.

Recipe:

1. Wash, peel and grate vegetables.
2. Chop the greens.
3. Chop the garlic.
4. Mix all ingredients.

Add the dressing before eating the salad.

While following a vegetable diet, you must drink at least 2-3 liters of water per day.

Dietary vegetable stew

You can use any vegetables, herbs, garlic. Step by step steps:

1. Chop the ingredients.
2. Simmer them until the liquid evaporates and the juice releases (about half an hour).
3. Chop the garlic and herbs and add to the stew after turning off the stove.
4. Before use, add a couple of drops of oil.

Animal fats and salt should not be used.

How to get out of a protein-vegetable diet

It is necessary to leave the diet slowly and eventually get to proper nutrition.

General recommendations are:

• In the first week, introduce rice and oatmeal for breakfast.
• In the second - add the rest of the cereals and products made from oatmeal, rice and whole grain flour. Ideally, these would be home-made sugar-free desserts. They should be consumed in the first half of the day.
• Third, diversify the assortment of fruits with pears, peaches, plums, watermelons, and dried fruits.
• The fourth should include starchy vegetables, including potatoes, pasta, cheeses, nuts, olive oil and butter.
• Last but not least, smoked meats, sausages and confectionery products should be included in the diet. Ideally, give them up forever, and if you use them, then in very rare cases and in small portions.
• While going out, continue to drink enough water and abstain from alcohol.
• If possible, continue to eat foods that have not been fried.

Opinions of those who have lost weight

Reviews of the protein and vegetable diet are mostly positive. Those losing weight were able to quickly achieve positive results and maintain them after finishing the diet.

Those losing weight during the diet did not experience any feeling of hunger. They liked that they could include a variety of foods in their diet. This allows you to not get bored with the diet.

A protein-vegetable diet is an excellent option for weight loss. It does not cause a feeling of discomfort and attacks of hunger in those losing weight. Only in this case can a positive effect be achieved.

Contraindications

The diet is prohibited for people with the following diseases:

• Digestive system organs
• Kidney
• Liver
• Of cardio-vascular system
• Benign or malignant tumors

Losing weight using this method is especially dangerous during the acute phase of the listed diseases.

Pregnant and lactating women should not follow such a diet in pure protein and vegetable form. But if you supplement the proposed diet with cereals and dried fruits, you will get a complete diet for these periods.

Prohibited Products

When considering permitted products, be sure to study the list of prohibited products that can only harm your body. These products include:

• confectionery;
• bakery;
• nuts and seeds;
• potato;
• sweet fruits and dried fruits;

• fatty meat and fish;
• cereals;
• store-bought sauces;
• fatty dairy and fermented milk products;
• carbonated drinks;
• alcohol.

The minimum break between repeated courses of the protein-vegetable program should be at least 7-14 days.

Flaws

The protein-vegetable food system has few disadvantages. At first glance, it may seem that the range of permitted products is too limited. But if you use your imagination and study forums on diets and proper nutrition, you will find that there are a lot of options to diversify the menu.

This diet can overload the kidneys and liver due to its high protein content.

If you do not follow the drinking regime, constipation may occur.

For people who are accustomed to eating salty, fried, fatty, sweet and starchy foods in large quantities, this diet can be very difficult physically and mentally. As a result, there may be breakdowns and disappointments.

Advantages and disadvantages of weight loss techniques

The positive properties of a protein-vegetable diet include:

• rapid digestion and absorption of fresh vegetables and fruits by the gastrointestinal tract;
• 4 meals a day;
• the presence of a sufficient amount of vitamins and minerals in the diet;
• minimal amount of fat;
• excess weight loss;
• variety of diet;
• no hunger pangs.

The negative aspects of the diet include the following aspects:

• practically no carbohydrates enter the body;
• limited amount of protein in the diet;
• the occurrence of unpleasant sensations due to changes in diet;
• if you do not drink enough fluid, headaches may occur;
• also, in the absence of water, increased stress on the liver and kidneys occurs;
• After completing the diet and returning to your usual diet, rapid weight gain is possible.

All this must be taken into account before starting a diet, and you should also exit it gradually. This is done in order not to gain excess weight.