Vegetable protein diet menu 21 days. Protein-vegetable diet: a detailed menu with recipes, how much you can lose weight and whether there are any contraindications. Fasting days menu

If you want to lose weight as quickly as possible, you should use the 2 by 2 diet: it allows you to quickly remove extra pounds without resorting to starvation.

Diet "2 days of protein, 2 days of vegetables": essence and features ^

The key feature of this diet is that for 21 days you have to eat according to the scheme “2 days - only proteins, 2 days - carbohydrates”, i.e. every two days you need to rotate the menu.

Thus, the body enters a stressful state due to a sharp change in diet, as a result of which it has to replenish energy reserves by breaking down existing fat deposits.

Pros and cons

The diet "2 days of protein, 2 days of carbohydrates" has many advantages noted by nutritionists:

Even a beginner can withstand it, because. there are no significant restrictions on the amount of food consumed;
Protein food strengthens muscles and bones, and carbohydrate food cleanses the intestines and activates metabolism, so this diet is very beneficial for health and the immune system;
It helps to quickly remove excess weight, while without much starvation, because. have to eat every 2 hours;
Its menu is quite varied.

Even with such positive qualities, the technique has its drawbacks: it is not suitable for pregnant and lactating mothers, and in the presence of chronic diseases, you must first consult a doctor.

How much weight can you lose

Those who use the 2 through 2 diet usually manage to lose up to 10-15 kilograms per cycle of 21 days, but this result is possible only if all the rules are followed, as well as the use of specific foods on certain days.

What foods can you eat on protein days:

Poultry and meat of low-fat varieties in boiled or baked form;
Steam, boiled or baked fish;
boiled eggs;
Seafood;
Skimmed milk, kefir, bifidok, whey and cottage cheese;
Lean ham.

The diet of carbohydrate days consists of the following food:

Berries;
Fruits other than grapes, bananas and persimmons;
Vegetables fresh, boiled or baked;
Kas: they need to be cooked only on water and without adding oil.

Any sweets, fatty and fried foods, as well as pastries, muffins, fast food, chips, crackers and lemonade are subject to the exception.

Menu, recipes and rules ^

Diet rules "2 on 2" for weight loss

At the very beginning, it is necessary to spend 2 days of unloading, using low-fat kefir or milk, and only after that eat another two days of protein products;
From drinks, non-carbonated water, green tea or coffee without sugar are allowed, and salt should be added to dishes to a minimum;
You need to drink 2-2.5 liters of fluid per day: this allows you to quickly get rid of stagnant water in the body and speed up your metabolism;
On a diet, eat every 2 hours - this is one of the main rules, longer breaks between meals should not be allowed;
Drinking is allowed either half an hour before meals, or one hour after;
After 6 pm, unsweetened fruits are allowed on carbohydrate days, and kefir on protein days;
You can’t mix foods from two different days in one: you can eat only proteins on protein days, and only slow carbohydrates on the list on carbohydrate days;
If you wish, you can eat according to the usual menu once a week, but this may reduce the effectiveness of the diet.

Protein Day Menu

This menu allows you to more clearly familiarize yourself with the diet and create your own nutrition plan:

We have breakfast 100 g of cottage cheese, we drink tea;
After 2 hours for lunch, we eat a couple of boiled egg whites;
We dine with seafood;
We eat yogurt for an afternoon snack;
We have dinner with a piece of baked fish, drink a glass of kefir.

Carb day menu

"After sitting" on the protein menu, you should use the carbohydrate:

In the morning we eat fruit salad or porridge, drink tea;
For lunch - orange and juice;
We have lunch with fresh or stewed vegetables;
We have an afternoon 100 g of berries;
We have dinner with steamed vegetables.

Results and reviews of losing weight ^

According to nutritionists, such an alternation allows you to quickly get rid of excess weight, but it should also be borne in mind that the diet can lead to health problems, so sitting on it for more than 21 days is not recommended. After the entire cycle, only positive results can be achieved:

Activation of metabolism;
Weight loss by 10-15 kg;
Stronger muscles.

Feedback from our readers

Margarita, 29 years old:

“I have been eating according to the 2 by 2 scheme for 2 weeks now. There are no difficulties: hunger is not felt due to frequent meals, but the weight decreases rapidly. During this time, I managed to lose 7 kg, but I’m not going to stop there - I need to lose the same amount more ”

Zhanna, 39 years old:

“I didn’t know what to do with my weight - no diets helped. A friend suggested a method of alternating proteins and carbohydrates, and I decided to use it. At first it was hard, because. I was not used to eating like this, but after a week the changes were no longer felt, but in 21 days I lost 14 kg. I think to take a break and repeat again to bring the figure to its ideal "

Tatyana, 25 years old:

“I struggled with being overweight for a very long time, and I also went to the gym - there were practically no results. I recently learned about this diet, and decided to try it on a whim - I didn’t have much hope for any results. Surprisingly, in 2 weeks of such an unusual diet, I lost 7 kilograms and came to the conclusion that such a diet is the best for those who cannot get rid of kilograms with simple proper nutrition.

Eastern horoscope for May 2019

During one day you have to eat only protein foods, during the next day only vegetables and fruits.
These days must be alternated with each other. Thus, the atomic diet can be called a system of carbohydrate and protein alternation.
By alternating protein and carbohydrate days, you allow your body to complete a kind of “metabolic circle”.
During the observance of protein days, glycogen stores will be depleted and the body will begin to actively use fats in order to ensure its own vital functions.
During carbohydrate days, glycogen stores will be replenished, but the body will continue to burn fat, since the calorie content of your diet will be much less than its basic energy requirement.

During the carbohydrate day, the intestines will be cleansed, which will prevent constipation, which is typical for all protein weight loss programs. In addition, observing a protein day increases your physical activity. During protein days, a losing weight person will feel a decrease in muscle tone, as well as a lack of desire or need for hard and long workouts. Fruits that you have to eat during carbohydrate days will add energy and positive.

Forget that you are on a diet, you just eat differently, you are different, and go on with a normal, fulfilling life. Not on a diet, but on a different diet.

Diet rules are simple:

On a protein day, eat only meat, fish, sausages, low-fat sausages, cheese, milk, sour milk, cottage cheese, eggs, cream. oil ... The unknown author of the diet does not advise limiting yourself in the types and amounts of food - you need to eat to your full, preferably at least 3 times a day.
But breading, sauces and other potentially carbohydrate products are left to the “enemy”.

In carbohydrate - any vegetables, sautéed dishes, stews, vegetable soups in vegetable broth, lean borscht, fruits (bananas and grapes are limited to 1 piece or 100-150 grams.)
On vegetable days, it’s good to make raw salads, beetroot caviar, bean paste (green), vinaigrette without potatoes and beans is very useful and tasty, if the weight is very large, then boil celery root instead of beans (not stems, but root)

On a vegetable day, you can drink tea, preferably with ginger, it greatly speeds up the metabolism, and on a protein day, coffee with milk is perfect.

EXAMPLE NUCLEAR DIET MENU BY DAY

Protein:
morning - coffee with milk, 2 eggs, cheese (you can sausage, sausages, cottage cheese)
day - chicken breast (without breading, or fish, or meat (moreover, fried or baked - it does not matter)
evening - cheese, cottage cheese, kefir, fish (at night it is better without meat - it takes longer to digest)

Vegetable day:
morning - salad, good with olive oil, eggplant sautéed
day - lean borscht or cabbage soup (replace potatoes with beans - moderately), salad, lecho, you can salt (garlic, cucumbers, tomatoes)
evening - vinaigrette, sauté, lecho to taste between lunch and dinner - fruits, any, juices, but freshly squeezed, grapes, bananas - moderately, other fruits are better.

Do not starve yourself, otherwise the body will begin to form fat literally from the air, do not eat in basins, switch to plates ...

There is a rule!!! Do not eat three hours before bedtime, and nothing more. And the second rule: exclude three products, that is, during the period of active weight loss, completely forget about them, and for those inclined to be overweight, forget forever: sugar, bread and potatoes.

So girls, let's get started! We post our photos, write the parameters, the menu for the day and the results once a week! Hide your scales for this time)))

Here is the recipe site.

The protein-vegetable diet has gained great popularity among the female half of the population. It is quite light, simple and nutritious. The diet is based on a special scheme for the use of proteins and carbohydrates, which helps girls quickly and effectively lose weight. Well suited in the summer and autumn seasons, when the most juicy and vitamin vegetables are on your table.

The essence of the protein-vegetable diet, usefulness, main rules and benefits

According to nutritionists, this is the safest diet and weight loss does not harm the body, but rather improves health. There are many useful properties of this method, the main ones are:

The composition contains proteins that replenish the body's reserves of amino acids, maintain muscle tone and give strength to the entire body;
During the diet, there is no feeling of hunger;
Vegetables contain carbohydrates (complex), which are low in calories. Also in the composition there is fiber, it is necessary for the normal functioning of organs and systems;
The menu has a great variety and usefulness;
Great performance. During the diet, you can lose up to 10 kilograms, some ud depends on your desire, perseverance and physiology of the body;
After using the diet, you will see a noticeable improvement in appearance, namely the condition of the hair, skin, nail plate;
Strengthens the immune system;
Normalizes the hormonal state;
Accelerates the metabolic process.

The essence of the diet is that you need to eat plenty of fresh or any other form of vegetables and about 200 grams of protein (it can be a fish or a meat product), but you need to alternate protein and vegetable days. For the duration of the diet, you need to abandon fats, foods that contain starch, flour, sugar.
For the best achievement of the final result, there are several main rules. They must be observed throughout the diet. They consist of the following arguments:

Before you decide to use this method of losing weight, consult a nutritionist;
Every day should drink up to two liters of ordinary water without gas. Drink water before or 30 minutes after a meal. It is forbidden to drink while eating;
Be sure to exclude from the diet: beets, carrots, grapes, peaches, bananas, melons, confectionery and bakery products, potatoes, corn, beans (which contain starch);
Dishes to use boiled, stewed, cooked in a double boiler, on the grill. Cook food by adding only olive oil or lemon juice to them;
Proteins should enter your body from beef, pork, fish, turkey, chicken, rabbit;
For the duration of this technique, give up alcohol and other bad habits;
You can eat the following fruits and vegetables: tomatoes, cucumbers, bell peppers, radishes, beans, green peas, white cabbage, greens (basil, parsley, dill), arugula, lettuce, spinach, grapefruit, orange, pomelo, apricots, green apples , pears, watermelon, unsweetened plums, pineapple;
As for the main dishes: buckwheat porridge, oatmeal, pearl barley, rice, cereal, bread or whole grains;
Low-fat dairy products can be added to the diet: cheese, cottage cheese, milk, kefir, yogurt (fat content up to 1.5% is allowed).

As you can see, the diet is very well balanced and you will always be in a great mood and want to make your daily diet just as healthy and correct.

In order for your body not to experience stress during the diet, you need to do fasting days two days before the start. The essence of these days is that you already turn off fatty, fried foods, fast foods, sweets, salinity (chips, crackers, nuts) from your usual diet, drink ordinary water, tea or coffee (you can’t add milk, cream or sugar), increase in dietary intake of fruits and vegetables. After that, you can proceed to the diet itself.

Varieties of protein-vegetable diet and menu features

Duration is different - from five to twenty days. During this time, your daily diet will consist of the following items:

Water, green, herbal or black tea, coffee;
Vegetables - fresh, stewed, boiled, steamed;
Meat or fish (choose low-fat);
Dairy products;
Fruit (small amount).

According to these points, we will draw up a diet menu. For the main, lunch meal, you need to cook chicken broth or vegetable soup. A single serving should not exceed 200 grams. It is allowed to eat fractionally, in small portions and often (up to five times a day).

Diet types.

Four-day protein-vegetable diet. A very common diet, suitable for those who want to throw off a small amount of kilograms in a short time. This weight loss method belongs to strict diets, so before using it, it is best to be patient and stock up on willpower.
Sample menu for four days.
1st day.
Breakfast - it consists of a glass of yogurt without any fruit additives or kefir with a fat content of 1%.
Lunch - take one hundred grams of cottage cheese (preferably homemade) and the same amount of kefir, mix everything. If there is a blender, then you can make a homogeneous mixture and add a few things (2-3) dried apricots (rinse under boiling water before that).
Lunch - cook broccoli vegetable soup, boiled chicken egg salad, lettuce, tomatoes and greens.
Dinner - beef stew with vegetables and a cup of green tea.
2nd day.
Breakfast is the same as on the first day.
The second breakfast is an apple baked in the oven with cottage cheese.
Lunch is chicken broth. Salad of boiled turkey meat, arugula, cucumbers and basil.
Dinner - steam lean fish with cauliflower (you can also use broccoli).
3rd day.
Breakfast - the previous dietary menu is repeated.
Lunch - prepare a cocktail. To do this, take 150 grams of yogurt, 50 grams of cottage cheese, 50 grams of milk and two apricots (pre-wash and pit), sell all this with a blender until smooth.
Lunch - roast pork with vegetables in the oven, add a small portion of brown rice to the side dish.
Dinner - a salad of boiled rabbit meat, eggs, arugula, cucumbers and lettuce leaves. Drink tea.
4th day.
Breakfast - has not changed.
The second breakfast is a casserole of rice and apples (remember that a serving should not exceed 200 grams).
Lunch - spinach cream soup. Salad of boiled mushrooms, eggs, vegetables.
Dinner - a piece of boiled beef and raw vegetables.
Classic protein-vegetable diet. This method is suitable for long-term use. The best is twenty days. During this time, you can lose more than 10 kilograms (but you need to take into account your physiology of the body). For the entire duration, follow the rules and do not violate the diet menu.
Menu for twenty days.
1st day.
This day is a continuation of fasting days (you observed them before going on a diet). Today you can eat rye bread toast with hard cheese and drink kefir during the day (choose low-fat and no more than 1.5 liters).
2nd day.
It's the same as the first one. Instead of kefir, you can drink yogurt.
3rd day.
Breakfast - boil two medium chicken eggs and drink one cup of fruit or herbal tea.
The second breakfast is a salad of vegetables and boiled turkey.
Lunch - vegetable soup.
Snack - one apple.
Dinner - baked fish with vegetables.
4th day.
Breakfast - boiled beef and one cucumber.
Lunch is a baked apple.
Lunch - soup on beef broth with mushrooms.
Snack - vegetable salad.
Dinner - boiled turkey and steamed vegetables.
5th, 6th day.
These days should consist of eating vegetables in large quantities. You can prepare salads from fresh or boiled vegetables, stews and steam. Drink ordinary water, tea or coffee (without sugar).
7th day.
On this day, we eat only two toasts with hard cheese and drink kefir (1.5 liters). This should be divided into four meals.
8th day.
Breakfast - boiled chicken fillet and cauliflower.
The second breakfast is a salad of radishes, green onions, salads, cucumbers.
Lunch - baked fish with vegetables for buckwheat porridge.
Snack - a salad of tomatoes, bell peppers, arugula.
Dinner - stewed veal with vegetables.
9th day.
Breakfast - two boiled eggs and a cup of tea (if you have it for weight loss, then it is better to drink it).
Lunch - vegetable stew.
Lunch - mushroom cream soup. Rice with fish and vegetables (portion up to 200 grams).
Snack - a salad of cabbage, greens, bell pepper (green).
Dinner - boiled turkey and stewed vegetables.
10th, 11th day.
Your diet should consist of vegetables. Do not eat tomatoes and potatoes. You can cook soup, salads, stews, casseroles. Drink as much plain water as possible, tea or coffee in the morning.
12th day.
Including from this day, the diet menu repeats all days from the beginning of the diet.
Protein-vegetable diet for seven days. The diet is based on the main rules and principles. In a week, you can lose from three to five extra pounds.
Monday.
Breakfast - a glass (150 grams) of yogurt and one apple.
The second breakfast is a salad of boiled vegetables.
Lunch - veal broth soup and one toast.
Snack - boiled egg and cucumber.
Dinner - a salad of baked beef meat and fresh vegetables (lettuce or arugula, cucumbers, green bell peppers, herbs).
Tuesday.
Breakfast - toast and a cup of tea (coffee).
Lunch - boiled turkey and broccoli.
Lunch - spinach cream soup. Cooked rice with vegetables and steamed fish.
Snack - vegetable salad.
Dinner - fat-free cottage cheese, sour cream and vegetables.
Wednesday.
Breakfast - fresh vegetables and toast with chicken fillet.
The second breakfast is rice with vegetables.
Lunch - buckwheat porridge and stewed rabbit in sour cream.
Snack - chicken broth.
Dinner - a salad of boiled fish, cucumbers, herbs, salads, tomatoes.
Thursday.
Breakfast - any boiled meat with vegetables.
Lunch - a glass of kefir and an apple.
Lunch - oatmeal and steamed fish cakes. Vegetable Salad.
Snack - an apple baked in the oven with homemade cottage cheese.
Dinner - stew of vegetables and chicken breast.
Friday.
Breakfast - a glass of yogurt and toast from rye bread.
The second breakfast is a casserole of apples and rice.
Lunch - fish soup, boiled egg salad, fresh vegetables (you can eat a piece of black bread).
Snack - rice with steamed vegetables.
Dinner - stewed eggplant, zucchini and boiled turkey meat.
Saturday.
Breakfast - a glass of tomato juice and one hard-boiled egg.
Lunch - eat a salad of fresh vegetables, choose to your taste.
Lunch - barley porridge with stewed chicken and mushrooms.
Snack - low-calorie cottage cheese and a glass of kefir.
Dinner - a salad of baked veal and vegetables.
Sunday.
Breakfast - we prepare an omelet from two eggs, cucumbers.
Lunch - a casserole of rice and apples.
Lunch - chicken broth soup (without potatoes), rice with beef meat.
Snack - a salad of boiled seasonal vegetables.
Dinner - boiled turkey and vegetable stew. A glass of herbal tea.

How to get out of the protein-vegetable diet

In order to effectively complete the diet and consolidate the results obtained, you must exit the diet correctly. To do this, it is necessary to continue to eat fractionally and in small portions, between meals to drink ordinary clean water. Try not to eat fried and fatty foods very often. It is better to focus on fruits, vegetables, cereals. We must not forget that your diet should be complete, which means that the menu should include proteins, fats, and carbohydrates. Try not to eat late and drink a glass of kefir at room temperature before going to bed.
To improve your physical fitness, you need to visit gyms, play sports three to four times a week (if you have time, then every day). As for cardio exercises, morning jogging in the parks in combination with a contrast shower is best. To eliminate the shortcomings of the body, skin - do regular deep body massage, visit spas, baths, saunas, swimming pools.

Disadvantages of a protein-vegetable diet and contraindications

The negative characteristics of the diet include a small load on the kidneys and liver, as well as the occurrence of headaches and dyspepsia during the use of the diet.
Contraindications:

Pregnancy;
kids;
Elderly people;
Any acute or chronic diseases;
The period of breastfeeding;
Diseases of the urinary system;
Problems from the gastrointestinal tract;
pancreatitis;
Cirrhosis of the liver;
Oncological diseases;
postoperative periods.

A significant number of human diseases are associated with malnutrition. One of the main problems of our time is obesity. There are different ways and means of dealing with excess weight. An effective method against obesity is a protein-vegetable diet for weight loss. This weight loss technique is designed for different periods of use, but the one that is designed for 21 days has become the most common.

The basis of such a diet is the content in the diet of about 50% of various vegetables and the same amount of protein. Moreover, 25% of vegetables should be consumed only raw, the rest - after appropriate heat treatment. Low-fat meats, as well as fish, low-fat cottage cheese, kefir, and chicken eggs are used as protein foods.

When a person wants to lose weight, for a diet you need to choose low-calorie foods:

completely fat-free or 1% fat kefir;
cottage cheese not higher than 3% fat;
chicken eggs and breast;
fish.

As a result, the human body feels a shortage of carbohydrates, as well as fats, so it will use the accumulated reserves to the maximum to maintain natural functioning.

For a person who is not related to sports, only 1-1.5 g of pure protein per kilogram of available body weight is enough. The same protein-vegetable diet looks different, the menu for 21 days of which is being developed for athletes - the entire amount of protein products in this case should consist only of animal components. It is not necessary to count fats in the diet, you just need to make sure that their amount is negligible.

The protein-vegetable diet, the menu of which will be discussed later, has the following advantages. These include its high efficiency - in 21 days of following the proposed diet, you can lose about 10 kg of unnecessary weight. It is worth noting that the result of such a nutrition system depends only on the person who is losing weight.

The disadvantage of such nutrition is a high load on the liver and kidneys, resulting in a possible general malaise, the appearance of headaches. If a person has diseases of the heart or vascular system, such a diet is contraindicated for him. The protein-vegetable diet for weight loss, the menu of which we will consider below, is contraindicated for nursing mothers and pregnant women.

Diet Mechanism

The main fundamental principle of such a diet is the exclusion from your diet for some time of sugar and salt, confectionery "goodies", cereals, potatoes.

But without restrictions it is allowed to use:

vegetables in a different form and different versions;
fish, mushrooms and lean meat;
all kinds of fruits and nuts;
dairy products.

Such nutrition provides a decent restriction of the caloric content of food consumed, and without a practical reduction in the volume of products. Thanks to this, rapid weight loss occurs, without causing stress to the body. In addition, such a complex intake of products perfectly supports the activity of the digestive tract, it gives a rejuvenating result to the body. The protein-vegetable diet, the 21-day menu of which we are considering, is quite simple to use at home, which is why people resort to it.

Diet Rules

The success of losing weight depends entirely on compliance with the rules for using the diet. Without fail, it is necessary to remove carbohydrates from the diet, increase the amount of liquid consumed per day, up to 2 liters. Pay attention to physical activity. With protein nutrition, dinner should be completed before 19:00, and when vegetable days come, the last snack should be done before 21:00.

If a person who is losing weight really wants to lose weight quickly and efficiently, then he should know that the diet implies the following nutritional scheme. Two days of protein intake, 2 days - vegetables. Be sure to spend fasting days before the diet.

Versions

The protein-vegetable diet, the menu of which we will now consider, has a lot of different options.

There is a mixed method, when meals are taken up to 5 times daily. With this diet, portions are made small. This method is suitable for those who want to gradually reduce their weight, and it is safe for the functioning of the gastrointestinal tract, without causing stress to the body. Such a mixed diet can also be used as a fasting menu after illness.

The main advantage of this food option is the absence of the need to make a really strict menu. There is absolutely no need to remember the diet, it is allowed to eat fish along with lean meat and various vegetables. Be sure to eat dairy products instead of meat twice a day.

It is important that vegetables are equally represented on the menu, as well as protein.

Another advantage of this method of nutrition is that recipes for such a mixed diet are quite easily adjusted, and they are diverse. Salads, soups, stews, casseroles, a piece of fish are available for everyone.

There is a second version of the protein-vegetable diet, which consists of 2 protein and 2 vegetable days with separate meals. With this scheme, portions of food should be small. This method of losing weight is quite tough, because it gives a serious burden not only to the liver, but also to the kidneys. If a person suffers from chronic diseases of these particular organs, then it is better to replace such nutrition with a more suitable diet.

fasting days to perform the first two days, and then on days 7–8, 13–14 and 19–20;

protein days become 3-4, 9-10, 15-16 and the last day;
days for a fruit and vegetable diet, you should choose 5-6, 11-12 and 17-18.

for breakfast, and also before going to bed, you need to eat a slice of bread containing bran;
for the rest of the time, use low-fat kefir in the amount of 1 liter;
it is recommended to drink a fermented milk product at a time in the volume of a glass (250 ml);
In the evening, you can also drink a glass of tomato juice.

After a fasting day, you should proceed directly to weight loss.

Protein days

in the morning - 250 ml of coffee with the addition of milk, 0.5 tsp. honey and a bread sandwich (necessarily rye);
lunch - 100 g of fish and fish broth, a slice of black bread;
afternoon snack - honey (0.5 tsp);
dinner - low-fat cheese (50 g), boiled eggs (2 pcs.), Boiled meat (100 g), kefir (250 ml).

Protein diet (9-10 days):

in the morning herbal tea, a slice of bread, an egg, a tablespoon of honey;
in the afternoon - broth prepared on the basis of meat or mushrooms, stewed vegetables;
after dinner, you can have a snack with a rosehip broth with 1 tsp. natural honey;
for dinner 100 g of hard cheese, as well as fat-free kefir (200 ml), an egg, a small slice of rye bread.

Protein diet (15–16 days):

breakfast - a glass of tea and an omelette made from 2 eggs;
snack - 100 g fat-free cottage cheese and a cup of rosehip broth;
lunch - 100 g of steamed turkey meat;
afternoon snack - 200 g of kefir;
dinner - 200 g of chicken meat, a cup of tea.

Protein diet (21 days):

breakfast - chamomile tea, a piece of whole grain bread, a boiled egg;
snack - a glass of kefir;
for lunch - steamed chicken cutlets, meat broth;
for dinner 50 g fat-free cottage cheese, 100 g boiled meat, unsweetened drink.

Fruit and vegetable days

Food menu for 5-6 days:

breakfast may consist of an apple and an orange;
for lunch, vegetable soup, vegetable salad (only without potatoes and stew);
afternoon snack - an orange and a cup of tea;
for dinner, carrot salad, a slice of whole grain bread, a cup of tea and 0.5 tsp. honey.

Diet for 11-12 days:

in the morning a salad of 2 tomatoes and peppers, a slice of bread, a glass of tea with a spoonful of honey;
the next snack is bananas or oranges;
for lunch, fish (maximum 100 g), as well as boiled rice (no more than 200 g);
afternoon snack - a glass of kefir (only fat-free);
for dinner, a salad of nuts and Beijing cabbage is allowed.

Food menu for 17-18 days:

in the morning unsweetened coffee, vegetable salad;
in the afternoon vinaigrette, stewed vegetables, green tea with 0.5 tsp. honey;
afternoon snack: parsnip casserole with onions and chopped carrots, celery juice;
for dinner, tea, vegetable stew of eggplant and zucchini.

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Conclusion

Wanting to get a beautiful figure, women, and sometimes men, try various options and ways to lose weight, achieving the desired result. Some exhaust themselves with long workouts, strict diets, and finally, hunger. However, usually people fail, losing their enthusiasm and desire to work further on the issue of losing weight.

The key feature of this diet is that for 21 days you have to eat according to the scheme “2 days - only proteins, 2 days - carbohydrates”, i.e. every two days you need to rotate the menu.

Thus, the body enters a stressful state due to a sharp change in diet, as a result of which it has to replenish energy reserves by breaking down existing fat deposits.

The diet "2 days of protein, 2 days of carbohydrates" has many advantages noted by nutritionists:

Even a beginner can withstand it, because. there are no significant restrictions on the amount of food consumed;
Protein food strengthens muscles and bones, and carbohydrate food cleanses the intestines and activates metabolism, so this diet is very beneficial for health and the immune system;
It helps to quickly remove excess weight, while without much starvation, because. have to eat every 2 hours;
Its menu is quite varied.

Even with such positive qualities, the technique has its drawbacks: it is not suitable for pregnant and lactating mothers, and in the presence of chronic diseases, you must first consult a doctor.

What foods can you eat on protein days:

Poultry and meat of low-fat varieties in boiled or baked form;
Steam, boiled or baked fish;
boiled eggs;
Seafood;
Skimmed milk, kefir, bifidok, whey and cottage cheese;
Lean ham.

The diet of carbohydrate days consists of the following food:

Berries;
Fruits other than grapes, bananas and persimmons;
Vegetables fresh, boiled or baked;
Kas: they need to be cooked only on water and without adding oil.

Any sweets, fatty and fried foods, as well as pastries, muffins, fast food, chips, crackers and lemonade are subject to the exception.

Protein Day Menu

Check your body fat percentage, BMI and other important parameters

This menu allows you to more clearly familiarize yourself with the diet and create your own nutrition plan:

We have breakfast 100 g of cottage cheese, we drink tea;
After 2 hours for lunch, we eat a couple of boiled egg whites;
We dine with seafood;
We eat yogurt for an afternoon snack;
We have dinner with a piece of baked fish, drink a glass of kefir.

"After sitting" on the protein menu, you should use the carbohydrate:

In the morning we eat fruit salad or porridge, drink tea;
For lunch - orange and juice;
We have lunch with fresh or stewed vegetables;
We have an afternoon 100 g of berries;
We have dinner with steamed vegetables.

Activation of metabolism;
Weight loss by 10-15 kg;
Stronger muscles.

Margarita, 29 years old:

Zhanna, 39 years old:

Tatyana, 25 years old:

“I struggled with being overweight for a very long time, and I also went to the gym - there were practically no results. I recently learned about this diet, and decided to try it for a reason - I didn’t have much hope for any results. Surprisingly, in 2 weeks of such an unusual diet, I lost 7 kilograms and came to the conclusion that such a diet is the best for those who cannot get rid of kilograms with simple proper nutrition.

This diet was developed by British nutritionists. They probably acted with their characteristic pedantry and achieved an excellent result: high efficiency plus simplicity. Extra pounds are melting right before our eyes. More precisely, they leave in English, without unnecessary goodbyes ...

The diet is an alternation of "protein" and "vegetable" days (two in two).
Proteins and carbohydrates have fewer calories than fats, so the total caloric content of the daily diet will be significantly lower. But despite this, saturation occurs faster, and the feeling of satiety lasts longer - due to the consumption of large amounts of protein. Frequent meals will help to avoid a sharp feeling of hunger.
Do not be afraid for the work of the intestines - the fiber contained in vegetables and fruits will stimulate its function. The body will satisfy the natural need for fats by burning its own accumulated reserves.
The initial stage of the diet is two "hungry" days, when only drinking is allowed - we clean and prepare the body. At this time, it is advisable to consume drinks according to the scheme, and replace plain mineral water with herbal teas.
The diet is designed for 20 days. During all this time, sugar, sweets, white bread, potatoes, pasta are prohibited. The last meal - no later than 19.00.

SCHEME2 "HUNGRY" DAYS:
during each day, 1-2 liters of milk or kefir, 1 glass of tomato juice are allowed. As an exception - 2 slices of black bread.

2 "PROTEIN" DAYS:Breakfast: 1 cup of coffee with milk, ½ teaspoon of butter, ½ teaspoon of honey, 1 slice of black bread.

Dinner: 1 cup of meat or fish broth, 100 g of boiled meat or fish, 1 slice of black bread.
Afternoon snack: 1 cup milk or tea, ½ teaspoon honey.
Dinner: 100 g of boiled meat or fish (can be replaced with 2 eggs) and 50 g of cheese, 1 glass of kefir and 1 piece of black bread.

2 VEGETABLE DAYS:Breakfast: 2 apples or oranges.

Dinner: vegetable soup, vinaigrette without potatoes or peppers stuffed with carrots.
Afternoon snack: 2 apples or oranges.
Dinner: vegetable salad (cabbage, beets, carrots), seasoned with oil.

List of allowed products:vegetables: beets, carrots, bell peppers, eggplant, pumpkin, onions, garlic, cabbage, green beans, celery, parsley, asparagus;

fruit: apples, kiwi, bananas, pineapples, grapes, lemons;
cereals: especially oatmeal, buckwheat and brown rice;
spices: primarily black pepper, cardamom, cinnamon;
greens: favorites among herbs: mint, thyme, basil.

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Everyone has long known about a diet that requires a strict restriction of carbohydrates in the diet. But nutritionists have developed a more gentle, but at the same time more effective option - a 21-day diet of protein-carbohydrate alternation. With this method of losing weight, you can not only get rid of extra pounds quickly, but also make it easy and maintain your health.

Protein-carbohydrate alternation means that you will eat only food rich in proteins for 2 days, and for the next 2 days - food rich in protein and carbohydrates. Thus, this is how the diet looks like - 2 days of protein - 2 days of carbohydrate.

If you want to lose weight fast enough, then for protein days it is better to choose low-calorie foods. For example, cottage cheese no more than 3% fat, kefir 1%, eggs, chicken breast, yogurt, fish. As a result of such nutrition, there will be a shortage of fats and carbohydrates, and the body will be forced to spend its reserves.

Also, do not forget to calculate the amount of protein for your body per day. For a person who does not play sports, 1-1.5 grams per kg of body weight of protein per day will be enough. This figure should consist of 70% animal proteins and 30% vegetable proteins. If you lead an active lifestyle, then 1-1.5 grams per kilogram of body weight should be only animal proteins. It is not necessary to count fats, you just need to make sure that there are not a lot of them.

A protein-carbohydrate diet means that on carbohydrate days you will eat as many carbohydrates as you want, as long as they are simple: cereals, vegetables, bread, pasta from hard cereals. It is worth putting aside sweets, pastries and sweet fruits. These foods have a high glycemic index, which means that they contribute to a sharp and strong increase in blood sugar. And even more so, you should not eat such sweets with fatty foods.

If you want to lose weight really quickly and efficiently, then let your diet look like this - 2 days of protein - 2 days of vegetables or 2 days of protein food - 2 days on cereals.

Now we will offer you a menu of both diet options.

2 days of protein - 2 days of vegetables:

Protein days:

Breakfast - omelet from 2 eggs, a cup of tea;
Second breakfast - 100 g of cottage cheese 3%, a cup of tea;
Lunch - 100 g of steamed fish, one cucumber;
Afternoon snack - 200 g of yogurt;
Dinner - 200 g of chicken breast, a cup of tea.

Vegetable days:

Breakfast - 2 boiled eggs, pepper salad and 2 tomatoes, a slice of bread, a cup of tea with a spoon of honey;
Second breakfast - 100 g of cottage cheese with banana and berries;
Lunch - 200 g of boiled rice and 100 g of chicken breast;
Snack - 200 g of yogurt with nuts and dried fruits, a cup of tea;
Dinner - 100 g of steamed fish, green salad, tomato, Beijing cabbage and nuts.

2 days of protein - 2 days on cereals:

Protein days:

Breakfast - 200 g of yogurt and a cup of tea;
Second breakfast - 2 boiled eggs with a spoonful of natural mayonnaise;
Lunch - 200 g of steamed fish, a cup of coffee;
Snack - 100 g of cottage cheese with a spoonful of sour cream;
Dinner - 200 ml of kefir.

Days on cereals:

Breakfast - 200 g of yogurt + 3 teaspoons of oatmeal and 1 spoon of nuts, a cup of tea;
Second breakfast - 100 g of rice in milk;
Lunch - 200 g of buckwheat, 100 g of boiled chicken breast;
Afternoon snack - a cocktail of 300 ml of kefir, a spoonful of honey, 3 tablespoons of oatmeal;
Dinner - 50 grams of oatmeal on the water, a glass of kefir.

Diet BUCH - reviews:

“As for me, this is one of the best diets! Nothing superfluous, nothing harmful ... I have been following this principle of nutrition for a year now and nothing bothers me, even digestive problems have disappeared. To begin with, I tried to lose weight on it, limited calories. The result - in a month I threw off 5 kg.

“Very good and well thought out principle of nutrition. And most importantly - no sacrifice and torment. You can always eat like this and maintain harmony. Although I sometimes allow myself sweets on carbohydrate days.

“After carbohydrate days, +1-2 kg appeared on the scales, as it was heavily flooded with water, I thought that the diet was not thought out, but it turned out that these were problems in my hormonal system. I use BUCH to dry out and really work when combined with a mild fat burner and killer workouts.

Other weight loss diets:

General rules

The protein-vegetable diet for weight loss refers to the type of low-calorie protein-low-carbohydrate diets, in the diet of which foods containing fats and simple carbohydrates are sharply limited with a sufficient content of protein foods.

A sufficient content of proteins allows you to provide the body with the necessary set amino acids, which allows you to maintain performance, and complex carbohydrates containing vitamins and fiber - provide the body with energy, maintain at the proper level immunity and mental performance, bowel function, adsorb cholesterol/toxic compounds. Together, proteins and vegetables give a feeling of satiety. There are two approaches to this type of diet, each with several variations:

The first involves the separate use of proteins and carbohydrates (alternating protein and vegetable days).
The second is the complex (joint) consumption of vegetables and protein products.

As protein products, it is recommended to include in the diet lean red meat (veal), poultry (chicken, skinless turkey), rabbit, low-fat cottage cheese and sour-milk products, chicken eggs (protein), lean fish, seafood, seeds, nuts . Products containing a protein component are included in the diet in quantities up to 250 g / day in stewed, boiled or steamed.

As products containing complex carbohydrates, vegetables are included in the diet - green peas, zucchini, cucumber, all types of cabbage (except cauliflower), spinach, asparagus, onion (bulb, leek, shallot), garlic, sweet pepper, lettuce, celery greens. Vegetables are recommended to be consumed in various forms (raw, boiled, stewed, steamed) both separately and as dishes that combine several vegetables.

In the cooking process, it is recommended to actively use various garden greens, as well as include smoothies and freshly squeezed juices prepared on their basis in the diet. Vegetables rich in starch (eggplants, beets, carrots, turnips, corn, carrots, potatoes, except for baked ones, pumpkin) are excluded.

In the diet, fats are limited to a level of 40-50 g / day, mainly due to saturated fats of animal origin (pork, lamb, beef) and fatty foods (fatty varieties of red meat, sausages, fatty fish, waterfowl meat - duck, goose, smoked meats, butter, fatty cottage cheese, cheese, sour cream, cream, mayonnaise), and unsaturated fats, mainly in the form of unrefined vegetable oils, nuts and seeds, are consumed in moderation.

It is strongly not recommended to limit the amount of fat in the diet below the indicated figures, since they are the most important food nutrient and are necessary for a normal process. metabolism, assimilation of fat-soluble vitamins, synthesis hormones, maintaining the function of the cardiovascular system, building cell membranes and producing anti-inflammatory prostaglandins. The desire to completely limit fats can lead to serious negative consequences and harm your health.

A prerequisite for diets of this type is the exclusion from the diet of foods containing simple carbohydrates (sugar, polished rice, condensed milk, confectionery, sweet fruits, sweets, honey, jam, semolina, ice cream, chocolate, sweet drinks, pasta, bakery products from flour of the highest grade), which are broken down in the body into monosaccharides and, if consumed in excess, the mechanism of their conversion into fat (subcutaneous / intra-abdominal) is launched.

Salt and salty foods (pickles, pickled foods, canned food, convenience foods, fast food) are subject to restriction in the diet. Consumption of free fluid at the level of 1.5-2.0 l / day.

A protein-vegetable diet with a separate type of protein and carbohydrate consumption can be calculated for any period of time (from 4 to 20 days). The basic principle is separate food. On days with a protein diet - foods containing protein, on carbohydrate days - allowed vegetables. It is important not to violate the chosen power scheme. For example, one day is a protein mono-diet, one is a carbohydrate diet, or two days are a protein diet and the next two days are a carbohydrate diet.

With a mixed type of diet, the diet includes approximately 50% of foods containing protein and 50% of allowed vegetables. At the same time, it is important to take carbohydrate foods in the morning, and protein foods - mainly for dinner.

However, no matter what type of diet and its duration you choose, it is recommended to spend 1-2 unloading days based on low-fat kefir (up to 1.5 l / day) before starting it. To maintain the effect, the correct exit from the diet is extremely important. The transition to your usual diet should be carried out within 5-7 days, gradually expanding the diet at first due to starchy vegetables, then bread and later more fatty meats / fish, cottage cheese, sour-milk products and medium-fat cheese, a small amount of butter . During the diet, it is recommended to take complex vitamin and mineral preparations.

The basis of the diet of the protein-vegetable diet for weight loss is:

Lean varieties of red meat and meat of poultry, rabbit, cooked by boiling, baking or steaming.
Low-fat types of sea / river fish, seafood.
Sour-milk and dairy products (cottage cheese, cheese) of minimum fat content.
Egg white.
Non-starchy vegetables (green peas, zucchini, cucumber, green beans, all types of cabbage (except cauliflower), spinach, asparagus, onion (bulb, leek, shallot), garlic, sweet pepper, leaf lettuce, celery greens, various types of garden greens raw, boiled, stewed, steamed, both separately and as dishes that combine several vegetables.
Unrefined vegetable oils (linseed, olive, sunflower), nuts of various types, seeds.
Whole wheat bread.
Herbal and weak green tea, rosehip broth, freshly prepared juices from allowed vegetables, non-carbonated mineral water.

Vegetables and greens

greens2,60,45,236boiled peas6,00,09,060zucchini0,60,34,624broccoli3,00,45,228brussels sprouts4,80,08,043peking cabbage1,20,22,016watercress2,30,11,311red onion1,40,09,142 40,010,441cucumbers0,80,12,815olives0,810,76,3115salad pepper1,30,05,327arugula2,60,72,125celery0,90,12,112tomatoes0,60,24,220dill2,50,56,338garlic6,50,529,914

Fruit

sweet and sour baked apples0.50.512.359

Mushrooms

mushrooms3,52,02,530

Cereals and cereals

oatmeal on water3,01,715,088wheat bran15,13,853,6296

Bakery products

whole grain bread rolls10,12,357,1295

Dairy

kefir 1%2,81,04,040

Cheese and cottage cheese

cottage cheese17.25.01.8121 cottage cheese 0% (fat-free)16.50.01.371

Meat products

lean beef22.27.10.0158veal19.71.20.090rabbit21.08.00.0156

Bird

boiled chicken breast29,81,80,5137steamed chicken breast23,61,90,0113 boiled chicken fillet30,43,50,0153turkey19,20,70,084

Eggs

hard-boiled chicken eggs12,911,60,8160

Fish and seafood

boiled fish 17.35.00.0116 squids 21.22.82.0122 shrimp 22.01.00.097 mussels 9.11.50.050 sea kale 0.85.10.049 zander 19.20.7-84 cod 17.70.7-78 hake 16.62.20.086 8-82

Oils and fats

vegetable oil0.099.00.0899linseed oil0.099.80.0898

Soft drinks

mineral water 0.00.00.0-soluble chicory 0.10.02.811 green tea 0.00.00.0-

Juices and compotes

rosehip juice0,10,017,670

Wholly or partially restricted products

The diet of the protein-vegetable diet for weight loss is not allowed to include:

Fatty varieties of red meat and products from them (offal, bacon, ham, lard, sausages, canned meat, smoked meats), semi-finished products, fast food.
Fatty varieties of sea / river fish, caviar, canned fish.
Fats of animal origin (pork, lamb, beef), waterfowl meat - duck, goose, fatty cottage cheese, butter, cheese, sour cream, cream, mayonnaise.
Cereals, pasta, white rice.
Starchy vegetables (eggplants, beets, carrots, turnips, corn, eggplants, carrots, potatoes, except baked, pumpkin).
Products containing simple carbohydrates (sugar, polished rice, condensed milk, confectionery, sweet fruits, sweets, honey, waffles, jam, semolina, jam, ice cream, chocolate, sweet drinks, dried fruits, figs, raisins, dates).
Sour-milk products with a high fat content - sour cream, cream, cheese, kefir / fermented baked milk.
Alcoholic/carbonated sugary drinks, sweet strong coffee and black tea.
Salt is limited, all salted / pickled vegetables, conservation.

Vegetables and greens

vegetables legumes9,11,627,0168potatoes2,00,418,180carrots1,30,16,932beets1,50,18,840horseradish3,20,410,556

Fruit

bananas1,50,221,895melon0,60,37,433figs0,70,213,749mangos0,50,311,567

Berries

grapes0,60,216,865

Nuts and dried fruits

raisins2,90,666,0264 dates2,50,569,2274

Snacks

potato chips5,530,053,0520

Cereals and cereals

cereals3,31,222,1102 white rice6,70,778,9344

Flour and pasta

pasta10,41,169,7337pancakes6,112,326,0233vareniki7,62,318,7155fritters6,37,351,4294pelmeni11,912,429,0275

Bakery products

buns7,26,251,0317 wheat bread8,11,048,8242

Confectionery

jam0,30,263,0263jam0,30,156,0238candy4,319,867,5453cookies7,511,874,9417cake3,822,647,0397jam0,40,258,6233dough7,91,450,6234halva11,629,754

Cakes

cake4,423,445,2407

Chocolate

chocolate5,435,356,5544

Raw materials and seasonings

seasonings7,01,926,0149mustard5,76,422,0162ginger1,80,815,880mayonnaise2,467,03,9627honey0,80,081,5329sugar0,00,099,7398vinegar0,00,05,020

Dairy

milk3,23,64,864milk 3.2%2,93,24,759condensed milk7,28,556,0320

Cheese and cottage cheese

cheese24,129,50,3363 cottage cheese 18% (fatty)14,018,02,8232

Meat products

fatty pork11,449,30,0489pork fat1,492,80,0841lard2,489,00,0797bacon23,045,00,0500

Sausages

boiled sausage13,722,80,0260smoked sausage28,227,50,0360smoked sausage9,963,20,3608wieners10,131,61,9332 sausages12,325,30,0277

Bird

smoked chicken27.58.20.0184 duck16.561.20.0346 goose16.133.30.0364

Eggs

eggs12,710,90,7157

Fish and seafood

fried fish19.511.76.2206salted fish19.22.00.0190salmon salmon20.56.50.0142roe36.010.20.0123red caviar32.015.00.0263cod caviar24.00.20.0115canned fish17.52.00.088 semi-finished fish products25 .7209

Oils and fats

butter 0.582.50.8748 cream margarine 0.582.00.0745 coconut oil 0.099.90.0899 vegetable fat spread 0.040.00.0360 animal fat 0.099.70.0897 cod liver oil 0.099.80.0898 cooking oil 0.099 .70.0897

Alcoholic drinks

white dessert wine 16%0.50.016.0153vodka0.00.00.1235cognac0.00.00.1239liqueur0.31.117.2242beer0.30.04.642

Soft drinks

cola0.00.010.442coffee0.20.00.32pepsi0.00.08.738sprite0.10.07.029energy drink0.00.011.345

* data are per 100 g of product

Menu protein-vegetable diet for weight loss (diet)

The menu for weight loss on a protein-vegetable diet is determined by the list of allowed foods and the chosen diet option. Below is a menu of several protein and carbohydrate (vegetable) diets that can be practiced, either separately or combined with each other.

Option 1

Option 2

Carbohydrate diet

Option 1

Option 2

Contraindications

Any options for a protein-vegetable diet are physiologically inadequate and should be carried out under close attention to one's well-being, especially for people with certain health problems, since they may be accompanied by a deterioration in the general condition and exacerbation of diseases.

Absolute contraindications for this type of diet are: pregnancy, lactation, gastrointestinal diseases ( enteritis/colitis, pancreatitis, gastritis, ulcer), diseases of the liver, kidneys, cardiovascular system, childhood/old age, infectious diseases, hard physical/intense mental work.

Protein-vegetable diet, reviews and results

According to most reviews, losing weight based on a diet containing proteins and vegetables gives a good result. According to reviews, with this method of losing weight, there is practically no feeling of hunger. In addition, the presence of fiber in the diet allows you to normalize the work of the digestive tract, promotes the elimination slag and toxins from the intestine.

“... I really liked the protein-vegetable diet and turned out to be relatively easy for me. True, I modified it for myself. I started the diet with alternating protein and vegetable days, but after 4 days I felt that a mixed protein-vegetable diet was more suitable for me, and switched to this option. I was on the diet for 18 days in total. Lost 6.1 kg. Maybe this is not so much, but without the feeling of excruciating hunger. I recommend this diet to everyone”;
“... The diet suited me. In addition, she balanced my diet, as I ate a lot of sweets and flour products. I lost 3.6 kg in 10 days, I think I will periodically resort to this diet.

The diet of the protein-vegetable diet includes inexpensive and affordable products. Based on the average cost calculation for the purchase of one-day products with a protein and vegetable diet, the cost varies between 1600-1800 rubles. in Week.