List of foods and menus for weight loss: what you can eat in a protein diet, how much you can shoot

Protein is one of the main weight loss foods, so girls often ask, "What can you eat on a protein diet? " To lose weight, you will need to limit your intake of fats and carbohydrates. Their deficiency causes active fat burning, but there is no feeling of hunger. Protein nourishes the body and gives it strength, which distinguishes it from other foods for weight loss.

What is a protein diet

Protein Diet is the common name for a protein-based diet. The diet consists of meat, fish, cottage cheese, eggs. Fruit vegetables are used, but to a lesser extent, they are also used for grains, soups and other foods rich in carbohydrates, which are the main source of energy. Thus, the body does not receive energy from food, so it replaces it with fatty deposits that need to be eliminated.

Carbohydrate-free protein foods are used by athletes for dehydration. With its help, excess fat is removed after gaining weight, and muscles remain. During this time, continue to consume not only proteins, but all foods. Only their number and proportion change. In this case, you will have to completely abandon confectionery, flour bowls, potatoes, even with minimal portions.

What makes a protein diet

What you can eat in a protein diet

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, which have a molecular protein structure. First, the food is "broken down" and broken down into amino acid chains, and then into separate elements. Such a process requires a large amount of energy, which must be obtained by decomposing them in the absence of methods other than oily sediments.

Long-term absorption of amino acids provides an important advantage of such a diet - a feeling of satiety that lasts for several hours, so the fear of fainting and the desire to eat something constantly is not scary.

Products with a protein diet for weight loss are not harmful, so you do not need to worry about your health, and various menu options with fast and long-term results do not leave girls indifferent. People with problems with the kidneys, gastrointestinal tract, heart and blood vessels will have to give up a strict diet.

Protein Diet Options

There are many types of protein foods, so "What can you eat on a protein diet? "Scientists, nutritionists and celebrities from all over the world present a menu. Choose the appropriate protein diet not only according to the promised effectiveness, but also according to individual parameters: health status, foods resistant to a protein diet, age.

Time-based diets, staple foods, food composition can be followed.

Below are the most popular power systems:

  • Ducan Dietis ​​a popular choice of a well-known nutritionist. It is based on the consumption of foods high in protein and low in carbohydrates. Fish, eggs and lean meats fit this recipe. The first stage is called "attack" with the use of pure protein, followed by a "cruise" with changing pure protein days and protein-vegetable days. The diet is followed for a week to avoid harm to health.
  • The Maggie Dietis ​​an egg food based on a chemical reaction, not a calorie deficit. Designed for a month, you can lose up to 20 kilograms during this period. The system is also suitable for the elderly and has no specific contraindications, but is used at least once a year to avoid health problems. Properly covered, it will withstand a great deal of adverse conditions.
  • Kremlin.The principle is to take a limited amount of carbohydrates, but meat and eggs should not exceed the amount of a normal diet. Without new authorized products, the original system lasts 2 weeks, and when extended, a person begins to experience health problems.

Protein Diet

If you haven't decided on an exact menu of nutrition systems, create your own protein diet by following these rules:

The essence of a protein diet for weight loss
  • number of meals per day - 4-5 times;
  • The last dose 4 hours before bedtime, and the first dose 30 minutes later;
  • Every meal should contain protein products for weight loss;
  • Limit starchy vegetables after dinner;
  • It is better to eat fruit before dinner, for example, a few apples or citrus fruits;
  • Avoid sugary drinks because they increase your appetite
  • Drink at least 1. 5 liters a day, and some nutrition systems need twice as much water;
  • Prohibited foods include bread, sweets, flour, sausages, other offal sausages, fast food, canned food.

What is protein food

When choosing a diet with protein, girls start eating only meat, fish and eggs as the most popular source of protein - they do not fully understand what protein is. Protein foods for weight loss are foods where protein is the mainstay. It is found in the meat of animals and plant foods, but the set of amino acids in it is different. Low-calorie protein foods for weight loss are low-fat milk, legumes, meat and low-fat fish.

Protein Food - Food List

The richest foods 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 question "What can you eat in any protein diet":

  • sardines, pink salmon, salmon;
  • chicken breast, lean beef, pork, lamb, veal liver, rabbit meat;
  • spinach, asparagus, mustard greens, cauliflower, mushrooms;
  • soybeans, peas, beans, lentils, buckwheat, millet;
  • eggs, cheese, skim milk, kefir, cottage cheese.

This list of foods related to the protein diet will help you lose weight. Weight loss is effective, tasty and harmless. Disadvantages of consuming such food include contraindications in the form of chronic diseases, poor blood clotting. Take extra vitamin and mineral complexes during the diet to prevent hair loss and skin deterioration.

Protein Diets

Protein diet options for weight loss

Protein menu is prepared according to the selected diet. In addition, individual needs are necessarily taken into account in the percentage of BZHU.

Use the following foods as a side dish:

  • 200 grams of fish;
  • 250 grams of low-fat or low-fat cottage cheese;
  • 5 egg whites, baked or otherwise;
  • 200 grams of seafood;
  • 150 grams of chicken;
  • 100 grams of lean pork, beef or veal;
  • is ​​a protein cocktail that you can consume yourself.

High Protein Diet

A well-known high-protein diet for weight loss consists of foods high in protein. The recipes are simple but very tasty. Prepare for a day:

  1. Coffee or tea, bran toast;
  2. 2 eggs, cabbage salad with lemon juice;
  3. Low fat or better protein yogurt;
  4. Baked or baked fish with tomato salad.

Solid Protein Diet

What can you eat on a strict protein diet? The so-called "liquid food" related to protein foods: milk, kefir, soup, decoction.

An example protein menu for the day:

  1. 100-200 grams of boiled rice, green apples, sugar-free tea in spicy water for breakfast.
  2. You can make an omelet from a few whole eggs and 200 ml of skim milk for lunch.
  3. Drink a glass of kefir for a snack in the afternoon.
  4. Tomatoes to eat, breast boiled in water.

One month protein diet

The menu of the protein diet for weight loss in a month is different and is allowed for a long time:

  • one or two boiled eggs, apples, tea;
  • boiled chicken fillet, cooked vegetables;
  • fermented dairy products;
  • Lean cooked or fried meat.

2 weeks

eating habits on a protein diet

There is nothing special about being able to eat a protein diet for 2 weeks.

All diet recipes can be prepared at home:

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

7 days

7-day protein diet is popular among girls with its fast effect. You will eat in 1 day:

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

3 days

A detailed menu of a 3-day protein diet is small, because you can only eat for a short time:

  1. 1 boiled egg for breakfast, tea.
  2. 100 g of cottage cheese for lunch and afternoon tea.
  3. Drink water or tea the rest of the time.
16.09.2020