List of foods and menus for weight loss: what you can eat on a protein diet, how much you can throw away

Protein is one of the main weight loss foods, so girls often ask themselves the question, “What can you eat on a protein diet? ” To lose weight, you will 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, gives strength, which sets it apart from other foods 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 amounts, so are grains, soups and other foods rich in carbohydrates - the main source of energy. Thus, the body does not receive energy from food, so it replaces it with fatty deposits that you need to get rid of.

Protein foods without carbohydrates are used by athletes while drying the body. With its help, excess fat leaves after gaining mass and muscles remain. During this time, the supply of all nutrients continues, not just protein. Only their number and their ratio change. In this case, you will have to completely abandon confectionery, flour dishes, potatoes, even in minimum portions.

What a protein diet does

Meat, eggs, fish rich in amino acids are considered "heavy foods", so it's easy to understand what a protein diet provides. The body expends a lot of energy to digest these products with molecular protein structure. First, the food is "broken" and becomes chains of amino acids, then - separate pieces. Such a process requires a large amount of energy, which must be extracted in the absence of other methods from fatty deposits, breaking them down.

Long-term absorption of amino acids provides an important benefit of this type of diet - a feeling of fullness, which lasts for several hours, so starving fainting and a constant desire to eat something is not frightening.

Products for a protein diet 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 lasting result does not leave girls indifferent. People who have problems with the kidneys, gastrointestinal tract, heart, and blood vessels will need 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 appropriate option for a protein diet, not only for the promised effectiveness, but also for individual parameters: state of health, tolerable foods for a protein diet, age.

Diets based on schedule, staple foods and nutrient content can be followed.

Here are the most popular power systems:

The
• Ducan Dietis ​​a popular option offered by a renowned nutritionist. Based on the consumption of foods high in protein and low in carbohydrates. Lean meats with fish, eggs suit this definition. The first phase is called “attack” with the exclusive use of 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 Diet- egg nutrition 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 particular contraindications, but in order to avoid health problems, it is used at most once a year. If you properly exit the diet, the result will last for a long time.
• Kremlin.Its principle is a limited carbohydrate intake, but meat and eggs should not exceed the amount that was during the usual diet. The original system with no new products allowed lasts for 2 weeks, and when extended, the person begins to have health problems.

Protein diet

If you haven't chosen a clear menu of 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 after;
• every meal should contain protein products to lose weight;
• Limit starchy foods after lunch;
• it is better to eat fruit before lunch, for example a few apples or citrus;
• Avoid sugary drinks as they whet your appetite
• you should drink at least 1. 5 liters per day, and some nutrition systems require twice as much water;
• prohibited dishes include bread, candy, flour, sausage, sausage with other offal, fast food, canned food.

What is a protein food

When choosing a diet with protein, girls begin to eat only meat, fish, eggs, as the most famous sources of protein - they don't quite understand what belongs to protein. Protein foods for weight loss are foods in which protein takes the main place. It is found in animal meat and plant foods, but the set of amino acids they contain is different. Low calorie protein foods for weight loss are low fat milk, legumes, low fat fish with meat.

Protein foods - List of foods

The foods highest in amino acids are turkey, tuna, shrimp, and 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, calf's liver, rabbit meat;
• spinach, asparagus, mustard leaves, cauliflower, mushrooms;
• soybeans, peas, beans, lentils, buckwheat, millet grits;
• eggs, cheese, skim milk, kefir, cottage cheese.

This list of foods for a protein diet will help you lose weight fast. 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 appearance of the skin, during the diet, also take vitamin and mineral complexes.

Protein diets

The protein menu is prepared according to 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 not;
• 200 grams of seafood;
• 150 grams of chicken;
• 100 grams of lean pork, beef or veal;
• a protein shake that you can consume on your own.

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:

1. Coffee or tea, bran toast;
2. 2 eggs, coleslaw with lemon juice;
3. Low fat yogurt, or better still, protein;
4. Baked or baked 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.

Here is an example of a protein menu for the day:

1. For breakfast 100-200 grams of rice boiled in water without spices, green apple, tea without sugar.
2. For lunch, you can make an omelet with a few whole eggs and an extra couple of egg whites with 200ml of skimmed milk added.
3. Drink a glass of kefir for an afternoon snack.
4. For dinner, boiled breast with tomato, juice.

Protein diet for a month

The menu of the protein diet for losing weight for a month is varied and more permissible due to the long period:

• some hard-boiled eggs, an apple, some tea;
• boiled chicken fillet, cooked vegetables;
• fermented dairy 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 diet recipes can be prepared at home:

1. Coffee or tea for breakfast.
2. For lunch, an egg, a cauliflower salad.
3. For lunch, 100 grams of chicken with rice.
4. Low fat cottage cheese for an afternoon snack.
5. Steamed slave with salad for dinner.

For 7 days

The 7 Day Protein Diet is popular among girls for its fast effect In 1 day you will eat:

1. A glass of fermented milk or yogurt.
2. 100 g of chicken with spices and vegetables.
3. 1 apple or citrus fruit.
4. 150 g of baked fish with herbs.

For 3 days

The detailed menu of the 1 day 3 day protein diet is small, because in a short time you can eat only:

1. For breakfast 1 boiled egg, tea.
2. 100 g of cottage cheese for lunch and afternoon tea.
3. Drink water or tea the rest of the time.