Protein is one of the main weight loss foods, so girls often ask the question: "What can you eat on a protein diet? "To lose weight, you will have to limit your intake of fats and carbohydrates. Their lack leads to active fat burning, but there is no feeling of hunger. Protein food saturates the body, gives strength, which distinguishes it from other food for weight loss.
What is a protein diet
The Protein Diet is the generic name for a protein-based diet. The diet consists of meat, fish, cottage cheese, eggs. Vegetables with fruits are used, but in smaller quantities, the same applies to cereals, soups and other foods rich in carbohydrates - the main source of energy. So the body does not get energy from food, so it replaces it with fatty deposits, which you need to get rid of.
Protein foods without carbohydrates are used by athletes during body drying. With its help, excess fat leaves after gaining mass, and the muscles remain. During this time, the intake of all nutrients continues, not just proteins. Only their number and ratio are changing. In this case, you will have to completely abandon confectionery, flour dishes, potatoes, even in minimal portions.
What a protein diet does
Meat, eggs, fish rich in amino acids are considered "heavy food", so it is easy to understand what a protein diet provides. The body spends a lot of energy on digesting these products with a molecular protein structure. First, food is "broken" and becomes amino acid chains, and then - separate elements. Such a process requires a large amount of energy, which has to be extracted in the absence of other methods from fat deposits, breaking them down.
Long-term absorption of amino acids provides one important advantage of this type of diet - a feeling of satiety, which lasts for several hours, so hungry faints and the constant desire for something to eat are not scary.
Products for a protein diet for weight loss do not harm, so you do not have to worry about your health, and the variety of menu options with a quick and long-lasting result does not leave girls indifferent. People who have problems with the kidneys, gastrointestinal tract, heart, and blood vessels will have to abandon strict diets.
Protein Diet Options
There are many types of protein foods, so the question "What can you eat on a protein diet? "- ambiguous. Scientists, nutritionists, stars all over the world offer their menu. Choose the appropriate option for a protein diet, not only for the promised effectiveness, but also for individual parameters: health status, tolerable foods for a protein diet, age.
Diets based on timing, staple foods, nutrient content can be followed.
Below are the most famous power systems:
- The
- Ducan Dietis a popular option from a renowned nutritionist. Based on the consumption of foods high in protein and low in carbohydrates. Lean meats with fish, eggs are suitable for this definition. The first phase is called "attack" with the use of exclusively protein, then there is a "cruise" with alternating pure protein days and protein-vegetable days. In order not to harm health, the diet is followed for a week.
- The Maggi Dietis an egg diet based on a chemical reaction, not a calorie deficit. It is designed for a month, during which you can lose up to 20 kilograms. The system is suitable even for the elderly and has no special contraindications, but in order to avoid health problems, it is used at most once a year. If you exit the diet correctly, the result will last for a long time.
- Kremlin.Its principle is a limited intake of carbohydrates, but meat and eggs should not exceed the amount that was during the usual diet. The original system without new approved products lasts 2 weeks, and when it is extended, the person begins to have health problems.
Protein Diet Diet
If you have not decided on a clear menu of nutritional systems, create your own protein diet, following these rules:
- number of meals per day - 4-5 times;
- last dose 4 hours before bedtime, and the first one 30 minutes after;
- each meal should contain protein products for weight loss;
- Limit starchy vegetables after lunch;
- it is better to eat fruit before lunch, for example, a couple of apples or citrus fruits;
- skip drinks with sugar substitutes because they whet your appetite;
- you need to drink at least 1. 5 liters a day, and some food systems require 2 times more water;
- forbidden dishes include bread, sweets, flour, sausages, sausage with other offal, fast food, canned food.
What is protein food
When choosing a diet with proteins, girls start to eat only meat, fish, eggs, as the most famous sources of protein - they do not quite understand what belongs to proteins. Protein foods for weight loss are foods in which protein occupies the main place. It is found in meat of animals and plant foods, but the set of amino acids in them is different. Low-calorie protein foods for weight loss are low-fat milk, legumes, low-fat fish with meat.
Protein Food - Food List
The richest in the amino acid set of foods - turkey, tuna, shrimp, crabs. Other protein foods have a less complete nutrient balance.
The following list is the answer to the common question "What can you eat on any protein diet":
- sardine, pink salmon, salmon;
- chicken breast, lean beef, pork, lamb, calf liver, rabbit meat;
- spinach, asparagus, mustard greens, cauliflower, mushrooms;
- soybeans, peas, beans, lentils, buckwheat, millet groats;
- eggs, cheese, skim milk, kefir, cottage cheese.
This list of foods for a protein diet will help you lose weight quickly. Losing weight is effective, tasty and harmless. The disadvantages of consuming such food include contraindications in the form of chronic diseases, poor blood clotting. To avoid hair loss, deterioration of the appearance of the skin, during the diet, additionally take vitamin and mineral complexes.
Protein Diets
The protein day menu is made in accordance with the chosen diet. Also, individual needs are necessarily taken into account in the percentage of BZHU.
Use the following foods as a base with a side dish:
- 200 grams of fish;
- 250 grams of low-fat or low-fat cottage cheese;
- 5 egg whites, cooked or otherwise;
- 200 grams of seafood;
- 150 grams of chicken;
- 100 grams of lean pork, beef or veal;
- a protein shake that you can consume yourself.
High Protein Diet
The well-known high protein diet for weight loss consists of foods with a high percentage of protein. The recipes are simple, but very tasty. For one day, prepare:
- Coffee or tea, bran toast;
- 2 eggs, cabbage salad with lemon juice;
- Low-fat, or better, protein yogurt;
- Baked or stewed fish with tomato salad.
Strict Protein Diet
What can you eat on a strict protein diet? The so-called "liquid food", which refers to protein foods: milk, kefir, soups, decoctions.
A sample protein menu for the day is:
- For breakfast 100-200 grams of boiled rice in water without spices, green apple, tea without sugar.
- For lunch, you can make an omelet from a couple of whole eggs and an additional couple of egg whites with the addition of 200 ml of skim milk.
- Drink a glass of kefir for an afternoon snack.
- For dinner, boiled breast with tomato, juice.
Protein diet for a month
The menu of the protein diet for weight loss for a month is diverse and more permissible due to the long period:
- a couple of boiled eggs, an apple, tea;
- boiled chicken fillet, stewed vegetables;
- fermented milk products;
- meat baked or fried without oil.
For 2 weeks
There are no particular innovations in what you can eat on a protein diet for 2 weeks.
All dietary recipes can be made at home:
- Coffee or tea for breakfast.
- For lunch, egg, cauliflower salad.
- For lunch, 100 grams of chicken with rice.
- Low-fat cottage cheese for an afternoon snack.
- Steamed slave dinner with salad.
For 7 days
The 7-Day Protein Diet is popular among girls for its quick effect. In 1 day you will eat:
- A glass of fermented milk or yogurt.
- 100 g chicken with spices and vegetables.
- 1 apple or citrus.
- 150 g of baked fish with herbs.
For 3 days
A detailed menu of 1 day of protein diet 3 days is small, because in a short period you can only eat:
- For breakfast 1 boiled egg, tea.
- 100 g of cottage cheese for lunch and afternoon tea.
- Drink water or tea the rest of the time.