Protein diet involves eating certain foods, which will effectively lose weight:
Meat is an indispensable component of the daily menu. However, it should not be bold. Chicken fillet is an excellent option.
Low-fat fish varieties are also a priority. Fish is a source of quality protein and omega-3 fatty acids.
During the diet, you must diversify the menu with seafood.
Eggs are also allowed to eat, but the best protein is to eat, and the yolk is limited to 2-3 a week.
Milk should be low-fat. The same applies to cottage cheese and cheese (the maximum percentage of fat content is 25%). Too much to lean on cheese is not worth it.
Of cereals, an excellent option is buckwheat. It contains less kilocalories than other porridges, but it has a lot of carbohydrates. Therefore, too often buckwheat in the menu should not be included.
Nuts will be a good option for snacks.
Mushrooms will allow you not to feel hungry for a long time, besides, they are rich in proteins.
Also remember about soy products. They are not only very useful, but also delicious.
The amount of protein in 100 g
Amount of fat in 100 g
Veal / beef / pork (lean part)
Protein powder (1 measuring spoon)
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The protein, which is contained in the products, promotes active weight loss, so you can not do without it. The top protein low-calorie products are as follows:
Cottage cheese and milk with 0% fat. In skim milk and cottage cheese contains about 45 kcal per 100 g. In this case, 17 g is protein. The daily norm is 500 g of cottage cheese or 1,5 L of milk. Both of these products are well absorbed by the body. Moreover, cottage cheese-free days are very useful, which can be carried out outside the diet.
Salmon fillets. In 100 g of this fish contains 180 kcal, 20 g protein. In day it is recommended to eat 0,5 kg of salmon. Red fish fillets must be included in the menu. In addition to protein, it contains useful fats. Therefore, at least 2 times a week, salmon or salmon should be present on the table.
Chicken breast. In 100 g of this product contains 90 kcal, 18,7 g protein. In a day you can eat about 0,5 kg of chicken fillet. Breast can not only cook and bake, but also grill without oil and even smoke. This will maximize the diversity of the menu.
Turkey fillet. In 100 g fillet of turkey contains 195 kcal and 20 g protein. In the day you can eat no more than 450 g turkey, however, not every person can master this portion, as it is difficult to call its taste qualities ideal.
Trout. In 100 g fish contains 119 kcal and 17 g protein. In a day you can eat 550 g of trout. Trout is very tasty, and the price for it is more affordable than for salmon. This fish is rich in phosphorus and useful fatty acids, which will allow a slimming person to feel great. There are many ways of cooking trout, so your menu can be diversified to the maximum.
Beef. In 100 g of product contains 180 kcal and 28 g protein. In a day you can eat no more than 350 g of beef meat. To make the beef soft, it should either be cooked for a long time, or, on the contrary, it is very quick to fry.
Pink salmon. In 100 g of this fish contains 140 kcal and 20 g protein. In a day, you can consume no more than 0,5 kg of pink salmon. To fish has the most attractive taste, you need to choose it correctly. The fillet should have an appetizing pinkish hue. If it is whitish, this indicates that the product has been exposed to frost for too long.
White beans. Beans are a fairly high-calorie product. In 100 g of beans contains 300 kcal and 6 g protein. However, combining it with products containing less than a kilocalorie, you can achieve an excellent effect.
Oatmeal. In 100 g porridge contains 90 kcal and 14 g protein. In a day, you can consume no more than 700 g of oatmeal. This product must be present on the table at least 1 once a week. Oat flakes contain not only proteins, but also slow carbohydrates. They are very long absorbed by the body, so they allow you to maintain a sense of satiety for a long time. It is best to eat porridge in the morning, which will give vivacity for a whole day ahead.
Kefir. In 100 g of the drink contains 3 g protein and about 40 kcal. To cover the daily requirement of the body for energy, even during the diet, you will need to drink at least 3 l of kefir, which is very much. Kefir – a drink is very useful, it must be included in the menu to people who lead an active lifestyle and move a lot. However, a day should not drink more than a liter of this sour milk drink. In such volumes it allows to normalize metabolic processes and promotes better assimilation of vitamins and trace elements from other products.
Shrimp. In 100 g of these seafood contains 95 kcal and 21 g protein. The daily norm of the product is 0,5 kg. One of the advantages of shrimp is the way they are stored. They can be purchased for future use and kept in the freezer.
Buckwheat. In 100 g buckwheat contains 330 kcal and 12 g protein. In a day, you can eat no more than 0,5 kg of cereals. It is good to combine buckwheat porridge with vegetables. This will allow you to lose weight quickly enough.
Mushrooms. In 100 g mushrooms contains 36 kcal and 4 g protein. Due to such a low calorie intake of a daily rate of kilocalories exclusively mushrooms will be quite problematic. After all, you have to eat at least 2 kg of product for this. There is an opinion that mushrooms can become an alternative to meat, but in fact it is not. However, this does not mean that mushrooms are a useless product. They contain a lot of fiber, which helps normal digestion of food.
Lentils. In 100 g of product contains 295 kcal and 25 g protein. To gain a daily rate of kilocalories, you need to eat 400 g of lentils. Lentil improves digestion, has excellent taste. From it you can cook puree, and during the heat treatment vitamins and minerals from the product do not volatilize.
Chickpeas. In 100, the gum contains 295 kcal and 25 g protein. To gain a daily rate of kilocalories, you need to eat 0,4 kg of the product. There is a lot of protein in the chickpeas, so it equates to meat products. Therefore, during the diet, a person can completely replace chickpea meat, which will not only lose weight, but also to normalize digestion.
Eggplant. In 100 g of vegetables contains 24 kcal and 2 g protein. Therefore, to get a daily rate of kilocalories with eggplant, you need to eat a lot of them. Eggplants must be included in the menu to all people who are trying to lose weight. Regular use of this vegetable allows you to remove excess fluid from the body and normalize the water balance.
In addition to those products that have already been listed, the menu necessarily include greenery. It will allow to diversify dishes and enrich the body with useful fiber for it.
To abuse and too often to practice a protein diet should not, because the body is difficult to transfer it. After all, despite the variety in the menu, a person will still receive a shortage of a number of necessary minerals and vitamins.
During the protein diet is prohibited to use the following products:
Bread, any pastry and flour products.
Sugar and all products in which it is contained.
Carbonated drinks with sugar.
Alcoholic beverages, except for a glass of red dry wine per day.
Starchy vegetables, sweet fruits and berries.
The essence of the protein diet is reflected in its name. Deciding to lose weight with this technique, a woman should tune in to what she will have to take exclusively protein foods. These are meat products, fish, milk, kefir, etc. They are all quite nutritious and allow you not to feel hungry for a long time.
The protein diet has long been recognized as one of the most effective methods of weight loss, which allow you to lose weight. However, the protein diet is more suitable for those women and men who are used to living an active lifestyle, including with regular physical activity.
A simple protein diet is a great way to solve a lot of problems: lose weight, put in order a figure, muscular, and not fat mass during training, and finally start eating right. And special efforts to the person to apply it is not necessary, the main thing to learn some basic principles of the given technique of growing thin.
The testimonies of people who have tried the protein diet on their own show that an instant result will not be obtained. During the first two days, no negative feelings of the person do not bother, however, from the third day can begin to pursue constipation. You can get rid of it, but for this you need to drink as much as possible.
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