Protein-fruit diet: description, allowed products, sample menu for 14 days, reviews

• Effect on the body
• Contraindications
• Products
• Basic principles
• Quitting the diet
• Duration
• Sample menu
• results

A fruit-protein diet, which has recently gained wide popularity, helps to lose excess weight in a short period of time, and even with minimal losses to health.
If you follow the recommendations of nutritionists, the results of losing weight are invariably pleasing. It’s worth getting to know this system better and adopting it in the summer, when there will be no problems choosing products from the recommended list.

Power system features

It is recommended to start a protein-fruit diet during the ripening of seasonal fruits and vegetables. Such products contain more nutrients, they are fresher and tastier. It is better to buy vegetables and fruits from local producers; they, as a rule, come to the counter straight from the tree or from the greenhouse. Such products are not subject to additional processing, since they do not need to be transported. It is also recommended to choose farm meat from local farms.

The food system is tasty and not hungry; almost anyone can easily tolerate it. The diet can be considered gentle; it has nothing to do with diets in which you can only eat yogurt and a couple of cucumbers per day. The creators of the nutrition system suggest eating small portions, but every 2.5-3 hours. You need to start a new day with a glass of warm water, which will start the intestines.

Prohibited Products

It is very important that while following a protein-fruit diet, a woman learns to choose healthy and wholesome foods. Thanks to this, she will be able to maintain the achieved results for many years. During a diet, a woman will not have to count calories or weigh portions; the main thing is to completely eliminate prohibited foods:

• confectionery;
• cereals;
• fat meat;
• store-bought juices;
• sparkling water;
• bread;
• canned food

You should not use any sauces, including ketchup and mayonnaise. The proportion of spices and sunflower oil in the diet should be kept to a minimum. Any fast food is prohibited: cutlets, soups, dumplings. It is not advisable to consume store-bought jelly and compotes. You also need to give up smoked meats.

What is the essence of the method

With this diet you can only eat:

• meat;
• fruits;
• dairy products;
• vegetables.

Salt and sugar are completely excluded from the diet when using a diet alternating protein and vegetable days. You should also not eat the following when using this method:

• potato;
• cereals;
• confectionery.

Authorized Products

The protein-fruit diet menu includes meat dishes. They help maintain the level of amino acids and iron in a woman’s body. It is better to eat meat boiled, stewed or baked. Frying protein foods is prohibited. The creators of the diet recommend including veal, rabbit, chicken, and beef in your menu.

Another excellent source of protein is fish. The creators of the diet recommend giving preference to oceanic rather than local river varieties. Fish is an excellent source of omega-3 fatty acids, iodine, phosphorus, and bromine. You can also include various seafood in the menu: squid, shrimp, mussels.

Carbohydrates and fiber can be obtained from fruits. Kiwis, sweeties, apples, and pears are good for the diet. Fruits are sources of nutrients. It is recommended to alternate fruits, for example, eat pineapples on Monday, and watermelons on Tuesday. While following the diet, you need to drink at least 2 liters of pure water or herbal unsweetened teas.

Diet for 7 days

During this time, you can get rid of 3-5 kg ​​of excess weight. If desired, you can follow a protein-fruit diet for 14 days. The food system provides 7 meals a day. The menu is the same for all days of the week.

1. Breakfast - an omelette of 3 chicken eggs or boiled chicken breast.
2. Snack – banana and herbal tea with honey.
3. Lunch – 170 g of fish, baked in the oven.
4. Afternoon snack – 100 g of fruit salad and a glass of juice.
5. Dinner – 170 g of stewed rabbit meat.
6. Before bed - an apple or pear.

The last meal should be no later than 9 pm. It is recommended to start the morning with a glass of water, if possible melted water. During the day you can drink milk, green tea, and herbal infusions. But preference should be given to mineral or filtered water.

What is possible and what is not?

Allowed:

• boiled, baked lean meat, fish, poultry;
• seafood delicacies;
• low-fat dairy products;
• chicken, quail eggs;
• all green vegetables;
• sweet peppers, tomatoes;
• citrus fruits, apples, pears, berries;
• herbs as seasonings;
• teas, coffee, herbal infusions, compotes, natural juices without added sugar.

Forbidden:

• fatty fish, meat, poultry, fried foods;
• cereals, bakery products, pasta;
• sugar;
• salt;
• mayonnaise, ketchup;
• high-fat dairy products;
• carbonated and alcoholic drinks.

Diet for 10 days

Some are sure that weight loss can only be achieved through complete fasting or on a very low-calorie diet. It is a myth. Judging by the reviews about the protein-fruit diet, it is not difficult to follow. The creators of the nutrition system believe that you can stick to it not only for 10 days, but for a whole month. But doctors do not recommend staying on low-calorie diets for so long, although the proposed menu option is not the strictest.

1. Breakfast – omelet of 3 chicken eggs with whole milk.
2. Snack – 2 oranges or 4 tangerines.
3. Lunch – 220 g of veal or lamb, grilled.
4. Afternoon snack – 2 pears.
5. Dinner – 220 g of fish, baked in the oven.
6. Before bed - a large orange and a glass of milk.

You can lose weight on this diet quite quickly, but at the same time it’s delicious. It is allowed to make minor adjustments to the menu, for example, replacing veal with chicken breast fillet or an omelet with a couple of boiled eggs and a glass of kefir. The diet does not contain complex carbohydrates, so it is not advisable to stick to it for a long time.

Reviews

Anna:

“I use it as an “ambulance” before a vacation or corporate event. I always take a seven-day menu, I don’t change anything, I’m lazy, I mostly cook meat, fish in a slow cooker, whatever vegetables I can, I try to eat them raw. In general, I don’t experience any problems from the lack of salt – I always add very little salt to my food. I tolerate it perfectly, no hunger, no hysterics, no breakdowns. And the result is always minus 4.5-5 kg. My favorite diet, I recommend it to everyone.”

Galina:

“I don’t like the taste of the dishes, there’s not enough variety. I really like all kinds of meat salads, but they are all with vegetables, so they are not allowed. But I’m willing to suffer for such a result, honestly. In the first 14 days, 9 kg fell off, I didn’t even expect it. I repeated it a couple of months later – and another minus 6-plus. So it’s not tasty, but you’re not hungry and the result is beyond expectations.”

Oksana:

“I thought I couldn’t live without pies. At first, the diet was terribly difficult. But I noticed that it turns out I didn’t have the habit of eating fruit at all. And vegetables - only stewed as a side dish. I realized all my imbalances in nutrition, got involved and somehow things started to work out. Now, six months later, I nibble on carrots between lunch and dinner and hardly eat my favorite pies at all. From my previous 81 kg there are 68 kg left, however, I sat not for 14 days, but more, 3 weeks, but I am very pleased with the result!”

Eugene:

“My wife lost so much weight, she gained it after giving birth, I won’t say exactly how much. But in two weeks, she became a completely different woman: cheerful, active, in a great mood. Now everyone gets a piece of fruit for their afternoon snack, so the whole family benefits from her achievements. I got my favorite “pre-pregnancy” things - everything was on time.”

Lena: "

I like fruits, but not so much vegetables. I just started the diet - in two days I immediately lost 800 kilos. I constantly want chocolate and salt on everything. But there is no hunger, and that makes me happy. I will continue, the first plumbs are very inspiring.”

Diet for 2 weeks

The nutrition system, designed for 2 weeks, is quite hungry, so not every woman can withstand it. Doctors recommend choosing more nutritious diets than the protein-fruit diet for 14 days. The creators offer a menu for the week, which will subsequently need to be repeated again.

Monday:

1. Breakfast – 4 boiled chicken eggs.
2. Snack – orange.
3. Lunch – 1 chicken breast stew.
4. Afternoon snack – apple.
5. Dinner – a glass of yogurt.

Tuesday:

1. Breakfast – steam omelet with whole milk from 3 chicken eggs.
2. Snack – 2 kiwis.
3. Lunch – 170 g of boiled shrimp in lemon juice sauce.
4. Afternoon snack – orange.
5. Dinner – 120 g low-fat cottage cheese.

Wednesday:

1. Breakfast – grapefruit and a glass of yogurt.
2. Snack – 3 tangerines.
3. Lunch – 3 medium-sized steamed fish cutlets.
4. Afternoon snack – yogurt.
5. Dinner – a glass of fermented baked milk.

Thursday:

1. Breakfast – oranges and an omelette of 3 chicken eggs.
2. Snack – kiwi.
3. Lunch – 170 g of baked beef with herbs.
4. Afternoon snack – 120 g low-fat cottage cheese.
5. Dinner – yogurt and grapefruit.

Friday:

1. Breakfast – 120 g of low-fat cottage cheese and fresh pineapple juice.
2. Snack – a glass of milk.
3. Lunch – 1 medium boiled chicken breast.
4. Afternoon snack – peach.
5. Dinner – 120 g of low-fat cottage cheese with seasonal berries.

Saturday:

1. Breakfast - omelet with grated cheese from 3 chicken eggs.
2. Snack – an apple and a glass of milk.
3. Lunch – 120 g of boiled fish.
4. Afternoon snack – peach.
5. Dinner – 120 g of low-fat cottage cheese.

Sunday:

1. Breakfast – a glass of kefir and grated apple.
2. Snack – yogurt with seasonal berries.
3. Lunch – 2 large steamed beef cutlets.
4. Afternoon snack – apple.
5. Dinner – 120 g of low-fat cottage cheese and kiwi.

If the menu seems boring, you can add variety to it. For example, you can make a cocktail instead of fruit. To do this, bananas or peaches are ground in a blender and poured with milk. If desired, fruits can be replaced with berries and vice versa.

Reviews about the fruit-protein diet for 14 days are both positive and negative. Opponents of the food system recall the low calorie content of its menu and potential health hazards.

Fruit Dessert Recipes

Diet strawberry dessert

If you consider yourself to have a sweet tooth, but are afraid of ruining your figure, homemade strawberry dessert “Tenderness” is exactly what you need. It contains low-calorie ingredients, which only benefit the delicacy.

Ingredients:

• 200 g strawberries;
• 150 g low-fat yogurt;
• pineapple slices.

Preparation:

1. Wash the strawberries, remove the stems. Cut each berry lengthwise and place in a bowl.
2. Pour yogurt over the strawberries and refrigerate for half an hour.
3. Decorate the finished dessert with pineapple slices.

Stuffed pears

Losing weight can be delicious and unusual; you don’t even have to give up desserts. The diet doesn't restrict you from choosing low-calorie treats, so try making pears with a low-calorie filling.

Ingredients for 3 pears:

• pears;
• 150 g low-fat cottage cheese;
• 1 tbsp. l. natural yogurt;
• 1 tsp. honey;
• a handful of raisins;
• cinnamon, lemon juice to taste.

Preparation:

1. Beat the cottage cheese with a blender until smooth.
2. Mix the resulting mass with yogurt, honey and raisins.
3. Prepare the pears. Wash them under water, dry them, cut off the top part.
4. Using a teaspoon and knife, carefully scoop out the core. Sprinkle lemon juice on the inside of the fruit to prevent browning.
5. Place the curd filling into pear cups, cover them with the cut off tops and place in the oven.
6. Bake the treat at 180 degrees for 25 minutes. You can check the readiness of the fruit by piercing it with a toothpick. Pears should be soft.

Melon salad

In the summer heat, one of the life-saving products is melon. The juicy yellow berry will not only refresh you, but also help you lose extra pounds. And to make the weight loss process more delicious, prepare a dietary melon salad from it.

Ingredients:

• 1 kg. melons;
• 1 lime;
• 3 tbsp. l. mint;
• 1 tsp. sugar (if the melon is sweet, you can do without it);
• 1 tbsp. l. ginger;
• 1 tbsp. l. honey

Preparation:

1. Using a spoon and knife, remove the pulp from the melon and cut it into pieces.
2. Place melon pieces in a salad bowl. Add grated lime zest there.
3. Preparing the sauce. Squeeze the lime juice into a bowl, add chopped mint and grated ginger. Season the mixture with honey and stir.
4. Dress the melon salad with mint-ginger sauce and start your meal.

Baked apples

Sweets are not prohibited on a diet, as long as they are oven-baked apples. There are quite a few variations in preparing the delicacy: apples without filling, with cottage cheese, with jam, with raisins. We offer you a recipe for baked dietary apples with honey.

Ingredients:

• 3 apples;
• 2 tsp. honey;
• cinnamon.

Preparation:

1. Cut off the tops of washed apples and remove the core.
2. Pour a little honey inside each fruit and sprinkle lightly with cinnamon.
3. Place the apples on a baking sheet and place in the oven for half an hour. Bake the treat at 180 degrees.

Low calorie cheese dessert

If you follow a fruit and cottage cheese diet, then a cottage cheese treat will dilute your boring diet. The low-calorie dish can serve as a complete afternoon snack or lunch. It contains low-fat components that will not harm your figure.

Ingredients:

• 250 g. cottage cheese;
• a glass of natural yogurt;
• 1 packet of gelatin;
• ½ tsp. vanillin;
• 1 tbsp. l. cocoa;
• 1 tsp. honey

Preparation:

1. In a deep bowl, combine yogurt, cottage cheese and honey, stir.
2. Soak the gelatin in milk and wait until it swells.
3. Combine gelatin and curd-yogurt mixture, stir.
4. Divide the entire mass into 2 parts, add cocoa to one of them.
5. Start putting the dessert in the bowl, alternating a dark and light layer.
6. Place the dessert in the refrigerator until it hardens completely.

Salad for slimness with pineapple

A dietary salad with pineapple and Chinese cabbage will please even the most sophisticated gourmets. The dish is suitable for lunch or dinner with fruit and vegetables. The main advantage of the salad is its ease of preparation and fresh ingredients.

Ingredients:

• 200 g canned corn;
• a head of Chinese cabbage;
• 200 g pineapple;
• 1 cucumber;
• 100 g low-fat cheese;
• 1 tsp. Dijon mustard;
• 1 tbsp. l. olive oil;
• 1 tbsp. l. apple cider vinegar.

Preparation:

1. Prepare vegetables and fruits. Peel the pineapple, cut into cubes, chop the cucumber into strips, finely chop the cabbage.
2. Place the corn in a colander and let drain. At this time, grate the cheese on a medium grater.
3. Prepare the dressing. To do this, mix oil, apple cider vinegar, mustard.
4. Mix all ingredients in a salad bowl and serve.

Diet of Elena Malysheva

The host of a popular health program has developed her own nutrition system. Elena Malysheva believes that this diet not only makes it easy to lose extra pounds, but also has a positive effect on a woman’s well-being. She especially recommends using the diet she compiled for people suffering from hypertension, diabetes, and heart disease. The menu for the day of the protein-fruit diet is designed so that the woman does not feel hungry during the day.

1. Breakfast – 150 g of oatmeal with berries and 120 g of low-fat cottage cheese.
2. Snack – apple or orange.
3. Lunch – 2 egg omelet or 250 g of boiled fish.
4. Afternoon snack – grapefruit or large nectarine.
5. Dinner – 200 g of stewed cabbage, 100 g of low-fat cottage cheese and a glass of kefir.

The presented diet contains about 1200 calories. If a woman leads an active lifestyle or plays sports, then it is recommended to expand the menu to 1500 kcal. You need to drink 2.5 liters of water per day. The diet can be followed for 5 days, after which you need to take a break for 2 weeks.

conclusions

Assess your strengths, get as much information as possible and move towards your goal. A well-structured daily routine with adequate rest and appropriate exercise will help you use your diet as a starting point towards a healthy lifestyle. The result of which will be not only the figure of your dreams, but also the health of the astronaut!

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Power system “Favorite”

Women who want to lose weight as quickly as possible may like a drinking vegetable, drinking fruit and protein diet. The “Favorite” nutrition system is classified as rigid, so if it is followed, breakdowns are possible. Drinking protein fruit diet is not recommended by doctors. If you follow it, you must take an additional vitamin-mineral complex.

The nutrition system is based on alternating days:

• drinking;
• vegetable;
• drinking;
• fruit;
• protein;
• drinking;
• protein.

The diet is very hungry and unbalanced in nutrients. On drinking days, you can eat only completely liquid food, for example, juices or yogurt; on protein days, everything except chicken, beef, and lamb is excluded from the diet.

How to maintain the result?

By returning to your usual diet, you risk getting back everything you just parted with. And grab a little extra on top. In order for the weight to remain at the achieved level, exit the program gradually, introducing previously banned foods one at a time every 2 days.

Avoid “empty” calories, that is, refined sugars, baked goods, buns, fast food. Are you already accustomed to not eating dishes without salt, mayonnaise and store-bought sauces? Don't go back to them at all! Proper eating habits are the key to ensuring that you no longer need a diet.

Benefits of the power system

In reviews of the protein-vegetable-fruit diet, women note that it has become very convenient to take food to work. There is no need to carry soup or hot dishes with a side dish. A bottle of kefir and a piece of boiled chicken breast will not take up much space in your bag. Another advantage of the diet is the simplicity of cooking. You no longer need to stand at the stove for hours; all you need to do is wash fruits and stew fish.

Thanks to the abundance of fiber, women who have problems with bowel movements will experience a noticeable improvement. If you choose seasonal fruits and berries, as well as inexpensive sources of protein, then sticking to your diet will save you a lot of money.

Duration

Most often, people who want to lose weight go on a protein-vegetable diet for 21 days or 20. In this case, you can lose up to 10 kg of excess weight. You can also lose weight using this method:

• 3 days - 3 kg of weight is destroyed;
• 5 days - 4-5 kg.

Sometimes people who want to lose weight go on a protein-vegetable diet for 7 days. In this case, you can get rid of 5-6 kg of unnecessary fat.

You cannot go on such a diet for longer than 21 days. This can easily harm your health.

Quitting the diet

Losing weight on this nutrition system is quite simple, but it is much more difficult not to gain it again later. Often women, after a protein-fruit diet, gain weight again due to the fact that they again begin to consume excess amounts of food. In some cases, the newly gained weight even exceeds what it was before losing weight.

After finishing the protein-fruit diet, it is recommended to begin a smooth exit from it. First, you can add foods containing complex carbohydrates to your breakfast, for example, buckwheat porridge and a piece of whole grain bread. After a few days, if the weight has not increased, then you can eat meat with a side dish for lunch.

Contraindications

A protein-fruit diet should not be followed by people suffering from chronic diseases of the kidneys, liver, or heart. It is also not indicated for women who have problems with the gastrointestinal tract. Diabetes mellitus is a contraindication to following the diet.

The nutritional system cannot be followed during pregnancy, as well as during breastfeeding. Any diets are prohibited in case of exhaustion or decreased immunity. A protein-fruit diet should not be followed by children and adolescents. The nutritional system is not recommended for elderly people, especially those with chronic diseases.