The list of products and menus for weight loss: what you can eat on a protein diet, how much you can lose in weight

The content of the article

• What is a protein diet
• What gives a protein diet
• Protein Diet Options
• Protein diet
• What is protein food?
• Protein Food – Product List
• Protein diets
• High protein diet
• Strict protein diet
• Protein diet for a month
• For 2 week
• For 7 days
• For 3 days

One of the main products for weight loss is protein, so girls often ask the question: “What can I eat on a protein diet?” To lose weight, you will have 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 distinguishes it from other nutrition for weight loss.

What is a protein diet

Protein diet is the common name for varieties of nutrition with protein based foods. The diet consists of meat, fish, cottage cheese, eggs. Vegetables with fruits are consumed, but in smaller quantities, the same applies to 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 to dry their bodies. With its help, excess fat leaves after mass gain, and the muscles remain. At this time, the consumption of all nutrients continues, and not just proteins. Only their number and ratio change. In this case, you will have to completely abandon confectionery, flour dishes, potatoes, even in minimal portions.

What gives a protein diet

Meat, eggs, and fish rich in amino acids are considered “heavy food”, 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 amino acid chains, and after that – as individual elements. Such a process requires a large amount of energy, which has to be extracted for lack of other methods from fat deposits, splitting them.

Prolonged absorption of amino acids provides one important advantage of this type of diet – a feeling of satiety, lasting several hours, so hungry fainting and a constant desire to have something to eat are not scary for you. Products with a protein diet for weight loss are not harmful, so you can not worry about health, and the variety of menu options with quick and lasting results do not leave girls indifferent. Refuse strict diets will have people who have problems with the kidneys, gastrointestinal tract, heart, blood vessels.

Protein Diet Options

There are a huge number of types of protein nutrition, so the question “What can I eat on a protein diet?” – ambiguous. Scientists, nutritionists, stars around the world offer their own menu. Choose the right option for a protein diet, not only according to the promised effectiveness, but also according to individual parameters: state of health, portable products for a protein diet, age.

You can stick to diets based on timelines, staple foods, and nutrient content. Below are the most famous power systems:

• Ducan’s diet is a popular option from a well-known nutritionist. It is based on the use of foods high in protein and low in carbohydrates. This definition is suitable for low-fat varieties of meat with fish, eggs. The first phase is called an “attack” using only protein, followed by a “cruise” with alternating pure protein days and protein-vegetable days. In order not to cause damage to health, the diet is followed for a week.
• The Maggi Diet is an egg food based on a chemical reaction, not a calorie deficit. It is designed for a month, for which you can throw up to 20 kilograms. The system is suitable even for older people and has no particular contraindications, but is used at most once a year to avoid health problems. If you exit the diet correctly, the result will remain for a long time..
• Kremlin. Its principle is the limited intake of carbohydrates, but meat with eggs should not exceed the amount that was during the usual diet. The original system without new permitted products lasts 2 weeks, and when it is renewed, a person begins to have health problems.

Protein diet

If you have not decided on a clear menu of nutrition systems, make your own diet of a protein diet, following the following rules:

• the number of meals per day – 4-5 times;
• the last dose is 4 hours before bedtime, and the first 30 minutes after;
• each intake should contain protein products for weight loss;
• limit your intake of starchy vegetables after lunch;
• it is better to eat fruit before dinner, for example, a couple of apples or citrus fruits;
• refuse drinks with sugar substitutes, because appetite is excited from them;
• you need to drink at least 1.5 liters per day, and some food systems mean 2 times more water;
• prohibited foods include bread, sweet, flour, sausages, sausage with other offal, fast food, canned food.

What is protein food?

When choosing a diet with proteins, girls begin to eat only meat, fish, eggs, as the most famous sources of protein – they do not quite understand what applies to proteins. Protein food for weight loss – these are products in which protein occupies the main place. It is found in meat of animals and plant foods, but the set of amino acids in them is different. Low-calorie protein foods for weight loss are low-fat milk, legumes, low-fat varieties of fish with meat.

Protein Food – Product List

The richest amino acid diet is turkey, tuna, shrimp, and crab. Other protein foods have a less complete balance of nutrients. The following list is the answer to the common question “What can I eat on any protein diet”:

• sardine, pink salmon, salmon;
• chicken breast, low-fat beef, pork, lamb, calf liver, rabbit;
• spinach, asparagus, mustard greens, cauliflower, mushrooms;
• soybeans, peas, beans, lentils, buckwheat, millet;
• eggs, cheese, skim milk, kefir, cottage cheese.

This list of products with a protein diet will help you lose weight quickly. Weight loss is effective, tasty and harmless. The disadvantages of consuming such foods include contraindications in the form of chronic diseases, poor blood coagulation. To avoid hair loss, deterioration of the appearance of the skin, during the diet, take vitamin and mineral complexes.

Protein diets

The menu for the protein day is made in accordance with the chosen diet. Individual needs are also taken into account as a percentage of BJU. As a basis, take the following products, adding a side dish to them:

• 200 g of fish;
• 250 g low-fat or low-fat cottage cheese;
• 5 egg whites in boiled or other form;
• 200 g of seafood;
• 150 g of chicken;
• 100 g lean meat of pork, beef or veal;
• self-made protein shake.

High protein diet

The well-known high-protein diet for weight loss consists of products with a high percentage of protein. The recipes are simple but tasty. For one day, cook:

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

Strict protein diet

What can I eat on a strict protein diet? The so-called “liquid food”, which refers to protein foods: milk, kefir, soups, broths. An approximate protein menu for the day is:

1. For breakfast, 100-200 g of boiled rice without seasoning, green apple, tea without sugar.
2. For lunch, you can cook an omelet from a pair of whole eggs and an extra pair of egg whites with the addition of 200 ml of skim milk.
3. At a midday drink a glass of kefir.
4. For dinner, boiled breast with tomato, juice.

Protein diet for a month

The menu of the protein diet for weight loss for a month is different and more permissible due to the long term:

• a pair of boiled eggs, apple, tea;
• boiled chicken, stewed vegetables;
• sour milk;
• meat baked or fried without oil.

For 2 week

There are no special 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, egg, cauliflower salad.
3. For lunch, 100 g chicken with rice.
4. For a snack, low-fat cottage cheese.
5. For dinner, a slave steamed with a salad.

For 7 days

The 7-day protein diet is popular among girls due to its quick effect. For 1 day you eat:

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

For 3 days

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

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

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.