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

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'll need to limit your fat and carbohydrate intake. Their 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 foods 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 fruit 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.

Carbohydrate-free protein foods are used by athletes when drying the body. With its help, excess fat leaves after gaining mass, and muscles remain. During this time, all nutrients continue to be consumed, not just proteins. Only their numbers and ratios are changing. In this case, you will have to completely abandon the pastry, flour dishes, potatoes, even in minimal portions.

What does a protein diet do

Amino-rich meat, eggs, fish 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 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 extracted in the absence of other methods from the fat deposits, breaking them down.

The long-term absorption of amino acids provides an important advantage of this type of diet: a feeling of fullness, which lasts for several hours, so hunger faints and the constant desire for something to eat is not scary.

Products with 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 their kidneys, gastrointestinal tract, heart and blood vessels will have to abandon a strict diet.

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 based on the promised effectiveness, but also based on individual parameters: state of health, tolerable foods for a protein diet, age.

It is possible to follow diets based on time, basic food, nutrient content.

Below are the most popular power systems:

The
• Ducan Dietis ​​a popular option from a renowned nutritionist. Based on the consumption of foods rich in protein and low in carbohydrates. Lean meats with fish, eggs fit this definition. The first phase is called "attack" with the exclusive use of proteins, then there is a "cruise" with alternating days of pure proteins and days of vegetable proteins. 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 also suitable for the elderly and has no particular contraindications, but to avoid health problems it is used at most once a year. If you get 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 that was during the usual diet. The original system with no new authorized products lasts for 2 weeks and when it is extended, the person starts having health problems.

Protein dietary 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;
• the last dose 4 hours before bedtime and the first 30 minutes after;
• every 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 the appetite;
• you need to drink at least 1. 5 liters per day and some nutrition systems require 2 times more water;
• prohibited dishes include bread, pastries, flour, sausages, sausages with other offal, fast food, canned food.

What is protein food

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

Protein Foods - List of Foods

The food richest in amino acids is 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 with any protein diet":

• sardine, pink salmon, salmon;
• chicken breast, lean beef, pork, lamb, veal liver, rabbit meat;
• spinach, asparagus, mustard, 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. 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, also take vitamin and mineral complexes.

Protein diets

The protein day menu is prepared according to the chosen diet. Furthermore, 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 its own.

Diet rich in protein

The popular 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, toast with bran;
2. 2 eggs, cabbage salad with lemon juice;
3. Low-fat yogurt, or rather, protein;
4. 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:

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 omelette with a couple of whole eggs and another couple of egg whites with the addition of 200 ml of skim milk.
3. Have a glass of kefir for an afternoon snack.
4. For dinner, boiled breast with tomato, juice.

Protein diet for one month

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

• a couple of hard-boiled eggs, an apple, a tea;
• boiled chicken fillet, stewed vegetables;
• fermented milk products;
• Baked 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 prepared at home:

1. Coffee or tea for breakfast.
2. For lunch, an egg, 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 with girls for its fast effects. 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

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

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.