Protein is one of the main diets, so girls often ask, “What can you eat on a protein-rich diet? ” To lose weight, you need 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, giving it strength that sets it apart from other foods for weight loss.
What is a protein diet
Protein diet is a common name for a protein-based diet. The diet consists of meat, fish, cottage cheese, eggs. Fruity vegetables are used, but to a lesser extent the same is true for cereals, soups and other carbohydrate-rich foods - the main source of energy. So the body does not get energy from food and therefore replaces it with fatty deposits that it needs to get rid of.
Carbohydrate-free protein foods are used by athletes during dehydration. With it, excess fat is lost after weight gain and muscles are retained. During this time, the consumption of all nutrients continues, not just proteins. Only their number and proportion change. In this case, even in minimal portions, you need to completely leave out sweets, flour dishes, potatoes.
What does a protein diet do
Meat, eggs, and fish rich in amino acids are considered "heavy food, " so it's easy to understand what a protein-rich diet provides. The body puts a lot of energy into digesting these molecular protein-structured products. First, the food is "broken" and becomes amino acid chains, and then - separate elements. Such a process requires a large amount of energy, which in the absence of other methods must be extracted from the fat deposits, breaking them down.
Long-term absorption of amino acids provides one of the important benefits of this type of diet - a feeling of satiety that lasts for hours, so hungry fainting and a constant desire to eat something is not scary.
Dieting protein-rich diet products are not harmful, so you don’t have to worry about your health, and the varied menu items with quick and lasting results won’t leave girls indifferent. People who have problems with their kidneys, gastrointestinal tract, heart and blood vessels should leave a strict diet.
Protein diet options
There are many types of protein foods, so “What can you eat on a protein diet? ” is ambiguous. Scientists, nutritionists, stars from all over the world offer their menu. Choose the right protein diet not only according to the promised effectiveness, but also according to individual parameters: health status, tolerable foods of the protein diet, age.
Timing-based diet, main foods, nutrient content can be followed.
Here are the most famous power systems:
- The
- Ducan Dietis a popular option from a renowned nutritionist. Based on your consumption of high protein and low carb foods. Lean meat with fish and eggs is suitable for this determination. The first phase is called an "attack, " using only protein, and then there is a "cruise, " alternating between pure protein days and protein-vegetable days. In order not to harm health, the diet is followed for a week.
- The Maggi Diet- egg feeding is based on a chemical reaction, not a lack of calories. It is designed for a month during which you can drop up to 20 pounds. The system is suitable even for the elderly and has no special contraindications, but is used no more than once a year to avoid health problems. If you exit the diet correctly, the results will last a long time.
- Kremlin.The principle is limited carbohydrate intake, but meat and eggs should not exceed the amount that was in the normal diet. The system without the original, new approved products lasts for 2 weeks, and if extended, the person will have health problems.
Protein diet
If you haven't decided on a clear menu for nutritional systems, create your own protein diet by following these rules:
- number of meals per day - 4-5 times;
- the last dose 4 hours before bedtime and the first 30 minutes later;
- All meals should contain protein products for weight loss;
- Limit starchy vegetables after lunch;
- it is better to eat fruit before lunch, such as some apples or citrus fruits;
- skip drinks with sugar substitutes because they arouse your appetite;
- At least 1. 5 liters should be drunk daily, and some eating systems require twice as much water; Prohibited foods
- include bread, sweets, flour, sausages, sausages with other offal, fast food, canned food.
What is a protein diet
When choosing a diet with protein, girls only consume meat, fish, eggs as the most famous sources of protein - they don’t quite understand what protein is. Protein foods for weight loss are foods in which protein plays a major role. It is found in animal meat and plant food, but the set of amino acids is different. Low-calorie protein foods for weight loss are low-fat milk, legumes, low-fat fish with meat.
Protein Foods - Food List
The richest food in the amino acid set - turkey, tuna, shrimp, crabs. Other protein foods have less complete nutrient balance.
The following is a list of answers to the general question "What can I eat on any protein diet":
- sardines, pink salmon, salmon;
- chicken breast, lean beef, pork, lamb, veal, rabbit;
- spinach, asparagus, mustard green, cauliflower, mushrooms;
- soybeans, peas, beans, lentils, buckwheat, millet groats;
- eggs, cheese, skim milk, kefir, cottage cheese.
A list of foods that fit your protein diet will help you lose weight. Weight loss is effective, tasty and harmless. Disadvantages of consuming such foods include contraindications in the form of chronic diseases, poor blood clotting. In addition, take vitamin and mineral complexes during your diet to prevent hair loss and deterioration of the skin.
Protein diets
The protein menu is created according to the selected diet. In addition, individual needs are necessarily taken into account as a percentage of BZHU.
Use the following foods as a base for garnish:
- 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;
- is a protein shake that you can consume yourself.
High protein diet
The well-known high-protein diet for weight loss consists of foods that are high in protein. The recipes are simple but very tasty. Prepare for one day:
- Coffee or tea, bran toast;
- 2 eggs, cabbage salad with lemon juice;
- Low-fat or better-protein yogurt;
- Fried or steamed fish with tomato salad.
Strict protein content
What can you eat with a strict protein diet? The so-called "liquid food", which refers to protein foods: milk, kefir, soups, decoctions.
Daily protein menu:
- For breakfast 100-200 grams of cooked rice in spice-free water, green apples, tea without sugar.
- For lunch, you can make an omelette from a couple of whole eggs and an additional pair of egg whites by adding 200 ml of skim milk.
- Drink a glass of kefir for an afternoon snack.
- Breast cooked for dinner with tomatoes and juice.
Protein content for one month
Dieting a protein diet for a month is varied and permissible due to the long period:
- pair of boiled eggs, apples, tea;
- cooked chicken fillet, steamed vegetables; fermented dairy products;
- Fried or fried meat without oil.
for 2 weeks
There are no particular innovations in what you can eat on a protein diet for 2 weeks.
All diet recipes can be made at home:
- Coffee or tea for breakfast.
- Lunch with eggs and cauliflower salad.
- For lunch with 100 grams of chicken rice.
- Low-fat cottage cheese for an afternoon snack.
- Steamed slave with salad for dinner.
for 7 days
It is popular with girls due to its fast effect on its 7-day protein content. 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 fried fish with herbs.
for 3 days
The detailed menu of a 3-day to 1-day protein diet is small because you can only eat in a short time:
- 1 boiled egg for breakfast, tea.
- 100 g of cottage cheese for lunch and afternoon tea.
- Drink water or tea for the remaining time.