Protein is one of the main products for weight loss, so girls often ask the question: "What can you eat on a protein diet? " To lose weight, you will need to limit the intake of fats and carbohydrates. Lack of them 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 diet. The diet consists of meat, fish, cottage cheese, eggs. Vegetables with fruits are used, but in smaller quantities, the same goes for cereals, soups and other foods rich in carbohydrates - the main source of energy. So the body does not receive 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 its help, excess fat leaves after gaining weight, and muscle remains. During this time, all nutrients continue to be consumed, not just protein. Only their number and ratio change. In this case, you will have to completely abandon confectionery, flour dishes, potatoes, even in small portions.
What does a protein diet do
Meat, eggs, fish, rich in amino acids, are considered "heavy food", so it is easy to understand what a protein diet provides. The body expends a lot of energy to digest these products with a molecular protein structure. First, food is "broken" and converted into amino acid chains, and then into individual elements. Such a process requires a large amount of energy, which must be obtained in the absence of other methods of fat accumulation that break them down.
Long-term absorption of amino acids provides an important advantage of this type of diet - a feeling of satiety that lasts for several hours, so that hunger pangs and the constant desire for something to eat are not scary.
Protein diet products for weight loss are not harmful, 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 give up 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 all over the world offer their menu. Choose the right option for a protein diet not only according to the promised effectiveness, but also according to individual parameters: health, acceptable foods for a protein diet, age.
Diets based on time, staple foods, nutrient content can be followed.
Below are the most famous energy systems:
- Ducan's dietis a popular option by a famous nutritionist. Based on the consumption of foods high in protein and low in carbohydrates. Lean meat with fish, eggs are suitable for this definition. The first phase is called an "attack" using only protein, 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.
- Maggie's 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 get out of the diet properly, the result will last a long time.
- The 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 authorized products lasts 2 weeks, and when extended, the person begins to have health problems.
Protein diet
If you haven't decided on a clear menu of food systems, create your own protein diet by following these rules:
- number of meals per day - 4-5 times;
- last dose 4 hours before bedtime and first 30 minutes after;
- every meal should contain protein products for weight loss;
- Limit starchy vegetables in the afternoon;
- It is better to eat fruit before lunch, for example a few apples or citrus fruits;
- Avoid sugary drinks 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;
- Prohibited dishes include bread, pastries, flour, sausages, sausages with other offal, fast food, canned food.
What is a protein food
When choosing a protein diet, girls start eating only meat, fish, eggs, as the most famous sources of protein - they do not quite understand what belongs to the protein. Protein foods for weight loss are foods in which protein plays a major role. It is found in animal meat and plant foods, but the set of amino acids in them is different. Low-calorie protein food for weight loss is low-fat milk, legumes, low-fat fish with meat.
Protein food - food list
The richest in amino acids set of foods - turkey, tuna, shrimp, crab. Other protein foods have a less complete nutritional 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 beef, pork, lamb, beef liver, rabbit meat;
- spinach, asparagus, mustard cabbage, 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 fast. Weight loss is effective, tasty and harmless. 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, take additional vitamin and mineral complexes.
Protein diets
The protein menu is made according to the chosen diet. Also, individual needs must be taken into account as a percentage of BZHU.
Use the following foods as a base with garnish:
- 200 grams of fish;
- 250 grams of low-fat or low-fat cottage cheese;
- 5 proteins, cooked or otherwise;
- 200 grams of seafood;
- 150 grams of chicken;
- 100 grams of lean pork, beef or veal;
- protein shake that you can eat 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. Prepare for one day:
- coffee or tea, toast;
- 2 eggs, cabbage salad with lemon juice;
- low-fat or better protein yogurt;
- Roasted 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.
An example 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 prepare an omelet from several whole eggs and a few extra egg whites with the addition of 200 ml of skim milk.
- Drink a glass of kefir for breakfast.
- For dinner boiled breasts with tomato juice.
Protein diet for a month
The menu of the protein diet for weight loss for a month is varied and more acceptable due to the long period:
- a few boiled eggs, an apple, tea;
- boiled chicken fillet, stewed vegetables;
- fermented milk products;
- meat, roasted or fried without oil.
In 2 weeks
There are no specific innovations in what you can eat on a protein diet for 2 weeks.
All diet recipes can be prepared 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 breakfast.
- Steamed dinner with salad.
For 7 days
The 7-day protein diet is popular among girls because of its fast effect. After 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 roasted fish with herbs.
In 3 days
A detailed menu of a one-day protein diet for 3 days is not enough, because for 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.