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

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 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 weight loss foods.

What is a protein diet

Protein diet is a generic name for a protein-based diet. The diet consists of meat, fish, cottage cheese, eggs. Vegetables with fruits are used, 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 get energy from food, so it replaces it with fat deposits that you have to get rid of.

Protein-free carbohydrates are used by athletes during body drying. With its help, the excess fat goes away after gaining mass, and the muscles remain. During this time, the intake of all nutrients continues, not just protein. Only their number and ratio change. In that case, you will have to completely abandon pastry shops, flour dishes, potatoes, even in minimal portions.

What makes a protein diet

what you can eat on a protein diet

Meat, eggs, fish rich in amino acids are considered "heavy foods", so it is easy to understand what a protein diet provides. The body spends a lot of energy on digesting these products with the molecular structure of proteins. First, the food "breaks" and becomes an amino acid chain, and then - separate elements. Such a process requires a large amount of energy which in the absence of other methods must be extracted from fat deposits, breaking them down.

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

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 long-lasting result does not leave girls indifferent. People who have problems with the 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? ” is ambiguous. Scientists, nutritionists, stars around the world offer their menu. Choose the appropriate option for a protein diet, not only according to the promised efficiency, but also according to individual parameters: health status, tolerated protein food, age.

Diet can be monitored based on time, basic foods and nutrient content.

Below are the most famous power systems:

  • The Ducan dietis ​​a popular option of the famous nutritionist. Based on the consumption of foods rich in protein and low in carbohydrates. Lean meat with fish, eggs are suitable for this definition. The first phase is called an “attack” using only protein, followed by a “cruise” with alternating days of pure protein and protein-vegetable days. In order not to harm health, the diet is followed for a week.
  • The Maggi dietis ​​an egg-based diet based on a chemical reaction rather than 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 special contraindications, but to avoid health problems, it is used no more than once a year. If you leave the diet properly, 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 without new approved products lasts for 2 weeks, and when extended, the person begins to have health problems.

Dietary diet with proteins

If you haven't decided on a clear menu of food 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;
  • last dose 4 hours before bedtime and first 30 minutes after;
  • each meal should contain protein products for weight loss;
  • Limit starchy vegetables after lunch;
  • It is better to eat fruit before lunch, for example, a few apples or citrus fruits;
  • skip drinks with sugar substitutes because they whet your appetite;
  • you need to drink at least 1. 5 liters a day, and some food systems require 2 times more water;
  • Prohibited dishes include bread, sweets, flour, sausages, sausages with other offal, fast food, canned food.

What is a protein food

When choosing a diet with protein, girls start eating only meat, fish, eggs, as the most famous sources of protein - they do not quite understand what belongs to protein. Protein food for weight loss is a food in which proteins take the main place. It is found in animal meat and plant foods, but the set of amino acids in them is different. Low-calorie protein foods for weight loss is low-fat milk, legumes, low-fat fish with meat.

Protein food - food list

The richest in amino acid foods - turkey, tuna, shrimp, crabs. Other protein foods have a less complete balance of nutrients.

The following list is the answer to the frequently asked question "What can you eat on any protein diet":

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

This list of protein foods will help you lose weight fast. Weight loss will be followed by fatigue and constant tiredness. Disadvantages of consuming such food include contraindications in the form of chronic diseases, poor blood clotting. To avoid hair loss, worsening of the appearance of the skin, take vitamin-mineral complexes during the diet.

Protein diet

protein diet options for weight loss

The protein menu is made according to the chosen diet. Also, 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, cooked or otherwise;
  • 200 grams of seafood;
  • 150 grams of chicken;
  • 100 grams of lean pork, beef or veal;
  • protein shake that you can consume yourself.

High protein diet

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

  1. Coffee or tea, bran toast;
  2. 2 eggs, cabbage salad with lemon juice;
  3. Low fat yogurt or better, protein yogurt;
  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 suitable protein menu for the day is:

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

Protein diet for a month

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

  • a couple of boiled eggs, apples, tea;
  • cooked chicken fillet, stewed vegetables;
  • fermented milk products;
  • meat roasted or fried without oil.

2 weeks

eating habits on a protein diet

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

You can prepare all diet recipes at home:

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

7 days

The seven-day protein diet is popular among girls because of its fast-acting effect. In one 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.

3 days

The detailed menu of a 3-day one-day protein diet is small, because in a short period of 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.