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

Protein is one of the main foods 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 your intake of fats and carbohydrates. Their absence leads to active fat burning, but there is no feeling of hunger. Eating protein saturates the body, gives strength, which distinguishes it from other food for weight loss.

What is a protein diet

Protein diet is the generic name for a protein-based diet. The diet consists of meat, fish, cottage cheese, eggs. Fruit vegetables are used, but in smaller quantities, the same goes for cereals, soups and other carbohydrate-rich foods - the main source of energy. So the body does not get 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 during body drying. With its help, the excess fat leaves after taking the mass, and the muscles remain. During this time, all nutrients continue to be consumed, not just protein. Only their number and ratio changes. In this case, you will have to completely abandon sweets, flour dishes, potatoes, even in minimal 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 in digesting these products with the molecular structure of proteins. First, the food is "broken" and becomes amino acid chains, and then - special elements. Such a process requires a large amount of energy, which must be obtained in the absence of other methods from fat deposits, breaking them down.

Long-term absorption of amino acids provides an important advantage of this type of diet - the feeling of satiety, which lasts for several hours, so fainting hungry and constant desire for something to eat are not scary.

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 long-term 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 Food Options

There are many types of protein foods, so the question "What can you eat on a protein diet? " - unclear. Scientists, nutritionists, stars all over the world offer their menu. Choose the right protein diet option not only according to the promised effectiveness, but also according to individual parameters: health status, tolerable foods for a protein diet, age.

Time-based diets, staple foods, nutrient content can be followed.

Below are the most popular power systems:

The Ducan Diet is a popular option by a well-known 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 stage is called "attack" with the use of exclusively protein, followed by "navigation" with the alternation of days of pure protein and days of protein-vegetables. In order not to harm health, the diet is followed for a week.

The Maggi Dietis ​​an egg diet based on a chemical reaction, not a calorie deficit. It is created for a month, during which you can lose up to 20 pounds. The system is also suitable 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 for 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 without new products approved lasts 2 weeks, and when extended, the person begins to have health problems.

Dietary diet with protein

If you have not decided on a clear menu of nutrition 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 vegetables with starch after lunch;
• it is better to eat fruit before lunch, for example, some apples or citrus fruits;
• Avoid sweet drinks because they whet your appetite
• you should drink at least 1. 5 liters a day, and some nutrition systems require 2 times more water;
• Prohibited dishes include bread, sweets, 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 popular sources of protein - they do not fully understand what protein is. Protein foods for weight loss are foods in which protein occupies the main place. It is found in animal meat and plant foods, but the group of amino acids in them is different. Low calorie foods for weight loss are low fat milk, legumes, low fat fish with meat.

Protein Eating - Food List

The richest amino acid food is turkey, tuna, shrimp and crab. Other protein foods have a less complete balance of nutrients.

The following 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 greens, cauliflower, mushrooms;
• soy beans, peas, beans, lentils, buckwheat, millet;
• 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 a food include contraindications in the form of chronic diseases, poor blood clotting. To avoid hair loss, deterioration of skin appearance, during the diet, in addition take vitamin and mineral complexes.

Protein Diets

The protein daily menu is made according to the chosen diet. Also, individual needs are necessarily taken into account in the percentage of UDH.

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 otherwise;
• 200 grams of seafood;
• 150 grams of chicken;
• 100 grams of lean pork, beef or beef;
• a protein shake that you can consume yourself.

High protein diet

The well-known high-protein diet for weight loss consists of foods high in protein. The recipes are simple but very tasty. For one day, prepare:

1. Coffee or tea, toast;
2. 2 eggs, cabbage salad with lemon juice;
3. Low fat protein yogurt, or better;
4. Baked or boiled 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, soup, stew.

An exemplary protein menu for the day is:

1. For breakfast 100-200 grams of rice boiled in spicy water, green apples, tea without sugar.
2. For lunch, you can make an omelette with some whole eggs and a couple of egg whites with 200 ml of skim milk added.
3. Drink a glass of kefir for an afternoon snack.
4. For dinner, boiled breast with tomatoes, juice.

Protein diet for a month

Protein diet menu for weight loss for a month is varied and more permissible due to the long period:

• a couple of boiled eggs, an apple, tea;
• boiled chicken fillets, boiled vegetables;
• fermented milk products;
• roasted or fried meat without oil.

For 2 weeks

There is no particular innovation in what you can eat on a protein diet for 2 weeks.

All diet recipes can be made at home:

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

For 7 days

The 7-day protein diet is popular among girls for its fast effect. For 1 day you will eat:

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

For 3 days

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

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