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Minus 10 kg on a protein diet: how to become slim in a month
08.10.2024 02:10
A protein diet, if followed correctly, really does lead to the loss of ten kilograms in a month.
At the same time, you can not only lose weight, but also keep your muscles toned, and if you are lucky with your genetics, you can even build muscle mass.
Basic rules
The principle of this method is based on the almost complete elimination of carbohydrates and the inclusion of a large amount of proteins in the diet.
An important feature of the system is mandatory physical activity (running, daily training).
Weekly diet
It takes about a month to lose ten kilograms using this method. Everything depends on the amount of excess weight and the individual characteristics of the body.
So, here is the menu for every day.
Monday
• 8:30 – a glass of milk;
• 11:30 – 160 grams of rice porridge;
• 13:30 – 230 grams of boiled meat (beef);
• 17:00 – 270-300 grams of chopped vegetables;
• 19:30 – 3 eggs, 310 grams of fish;
• one hour before bedtime – apple juice.
Tuesday
• 8:30 – any drink;
• 11:30 – cheese with bread (200 g);
• 13:30 – chicken breast – 240 g, buckwheat porridge;
• 17:10 – vegetable platter (250 g);
• 19:30 – 3 eggs, fish soup (200 g);
• one hour before bed – 1 cup of tea or coffee.
Wednesday
• 8:30 – tea or coffee;
• 11:30 – boiled fish (260 g);
• 13:30 – pilaf (200 g), seafood (160 g);
• 17:10 – vegetable stew (250 g);
• 19:30 – boiled eggs (3 pcs.), any meat (220 g);
• one hour before bed – any fruit.
Thursday
• 8:30 – drink of your choice + vegetable salad (180 g);
• 11:30 – 1 chicken breast;
• 13:30 – cereal porridge + black bread;
• 17:10 – fruits (250 g);
• 19:30 – fish (260 g), cheese (50 g);
• one hour before bed – any fruit.
Friday:
• 8:30 – natural yogurt or fermented baked milk.
• 11:30 – vegetable stew (250 g);
• 13:30 – 4 potatoes + fish (300 g);
• 17:10 – cottage cheese product (250 g);
• 19:30 – 160 g lamb, 3 potatoes;
• an hour before bed – salad (250 g).
Saturday
• 8:30 – tea, coffee, milk (can be combined);
• 11:30 – 1 slice of bread, 3 eggs;
• 13:30 – buckwheat (200 g), meat (150 g);
• 17:10 – vegetables (250 g);
• 19:30 – fish (250 g), cottage cheese (200 g);
• an hour before bed – any fruit juice.
Sunday
• 8:30 – drink of your choice;
• 11:30 – fish (190 g);
• 13:30 – pilaf (200 g), beef (210 g);
• 17:10 – vegetable salad (250 g);
• 19:30 – 4 eggs, 2 fruits;
• an hour before bed – juice.
Products can be replaced with equivalent ones in terms of BJU and caloric content. In the second half of the day, it is better to give preference to vegetable dishes and proteins.
