Protein is one of the basic foods for weight loss, 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 andcarbohydrates. Its lack leads to active fat burning, but there is no feeling of hunger. Protein food saturates the body, gives it strength, which distinguishes it from other weight loss foods.
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. Therefore, the body does not get energy from food, so it replaces it with fat deposits, which you need to get rid of.
Protein-free foods are used by athletes during body drying. With his help, the excess fat goes away after gaining mass, and the muscles stay. During that time, the intake of all nutrients continues, not just proteins. Only their number and proportion are changing. In that case, you will have to completely abandon the confectionery, flour dishes, potatoes, even in minimal portions.
What a protein diet does
Meats, eggs and fish rich in amino acids are considered "heavy foods", so it is easy to understand what a protein diet offers. The body spends a lot of energy digesting these products with a molecular protein structure. First, the food is "broken" and becomes chains of amino acids, and then - separate elements. Such a process requires a large amount of energy, which must be obtained in the absence of other methods from the fat deposits, breaking them down.
Long-term absorption of amino acids offers an important advantage of this type of diet - a feeling of satiety, which lasts for several hours, so fainting from hunger and the constant desire to eat are not frightening.
Products with a protein diet to lose weight don't hurt, so you don't have to worry about your health, and the variety of menu options with a quick and lasting result does not leave girls indifferent. People with kidney, gastrointestinal, heart and blood vessel problems 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 from around the world offer their menu. Choose the appropriate option for a protein diet, not only for the promised effectiveness, but also for the individual parameters: health status, tolerable foods for a protein diet, age.
Diets based on schedules, staple foods and nutrient content can be followed.
Below are the most famous power systems:
- The
- Ducan Dietis a popular option for a renowned nutritionist. Based on the consumption of foods high in protein and low in carbohydrates. Lean meats with fish and eggs are suitable for this definition. The first phase is called "attack" with the use of protein only, then there is a "cruise" with alternation of pure protein days and vegetable protein 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 one month, during which you can lose up to 20 pounds. The system is suitable even for the elderly and has no special contraindications, but to avoid health problems it is used at most once a year. If you go off the diet correctly, the result will last a long time.
- Kremlin.Its principle is a limited intake of carbohydrates, but meat and eggs should not exceed the amount they were during the normal diet. The original system without new authorized products lasts 2 weeks and, when it is extended, the person begins to have health problems.
Diet of protein diet
If you haven't 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 30 minutes later;
- each meal should contain protein products for weight loss;
- Limit vegetables with starch after lunch;
- it is better to eat fruit before lunch, for example, some 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 nutrition systems require twice as much water;
- Prohibited dishes include bread, sweets, flour, sausage, sausage with other offal, fast food, canned goods.
What is food protein
When choosing a protein diet, girls start to eat only meat, fish, eggs, as the most famous sources of protein - they don't quite understand what belongs to proteins. Protein foods for weight loss are foods in which protein takes center stage. It is found in animal meat and plant foods, but the set of amino acids in them is different. Low calorie protein foods for weight loss are low fat milk, vegetables, low fat fish with meat.
Food protein - List of foods
The richest in the set of amino acids in food - 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":
- sardines, pink salmon, salmon;
- chicken breast, lean meat, pork, lamb, veal liver, rabbit meat;
- spinach, asparagus, mustard, cauliflower, mushrooms;
- soybeans, peas, beans, lentils, buckwheat, corn meal;
- 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 foods include contraindications in the form of chronic diseases, poor blood clotting. To prevent hair loss, deterioration of the skin's appearance, during the diet, additionally take vitamin and mineral complexes.
Protein Diets
The protein menu of the day is made according to the chosen diet. In addition, individual needs are necessarily taken into account in the percentage of BZHU.
Use the following foods as a basis for accompaniment:
- 200 grams of fish;
- 250 grams of low-fat or low-fat cottage cheese;
- 5 egg whites, cooked or not;
- 200 grams of seafood;
- 150 grams of chicken;
- 100 grams of lean pork, beef or veal;
- a protein shake that you can consume alone.
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 a day, prepare:
- Coffee or tea, toast with bran;
- 2 eggs, coleslaw with lemon juice;
- Skimmed yogurt, or rather, protein;
- Fish baked or boiled with tomato salad.
Strict protein diet
What can you eat with a restricted protein diet? The so-called "liquid food", which refers to protein foods: milk, kefir, soups, decoctions.
An example of a protein menu for the day is:
- For breakfast, 100-200 grams of rice cooked in water without spices, green apple, tea without sugar.
- For lunch, you can make an omelet with two whole eggs and two more egg whites with the addition of 200 ml of skimmed milk.
- Drink a glass of kefir for an afternoon snack.
- For dinner, breast cooked with tomato, juice.
Protein diet for a month
The protein diet menu for weight loss for a month is diverse and more permissible due to the long period:
- some boiled eggs, an apple, tea;
- Cooked chicken fillet, cooked vegetables;
- fermented dairy products;
- Roasted or fried meat without oil.
For 2 weeks
There are no specific 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, an egg, cauliflower salad.
- For lunch, 100 grams of chicken with rice.
- Low fat cottage cheese for the afternoon snack.
- Steamed slave dinner with salad.
For 7 days
The 7-day protein diet is popular with girls for its quick effect. In 1 day you will eat:
- A glass of fermented milk or yogurt.
- 100 g of chicken with spices and vegetables.
- 1 apple or citrus.
- 150 g of fish baked with herbs.
For 3 days
The detailed 1 day 3 day protein diet menu 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.