Protein diet for weight loss
Protein diet for weight loss: menus, policies and recipes
Protein is the main Builder of muscle tissue, participated in many processes in the body, its major share is from food, with rich protein content. Lack of protein causes terrible consequences – decreased immunity, performance and memory, dysfunction of internal organs. Excess protein is so rare, but it also has devastating consequences for the organism. This diet should be accompanied by physical activity, and menu in addition to protein, must contain fats and carbohydrates, but in small quantities. The diet results is due to the fact that the body receives enough protein, in combination with physical activity strengthen and increase muscle tissue, but fat mass is lost.
To sit on this diet, you should consult your physician, it is contraindicated in diseases of liver, kidney and heart, and pregnancy.
Basic rules of protein diet:
each meal is a protein in combination with other products;
all food should be prepared without fats, Your intake of fat per day – 30 gr. this 1 – 2 tbsp oil as a salad dressing;
up to 2 hours of the day allowed to eat complex carbohydrates in the form of cereals (rice, buckwheat, oatmeal) 4 – 6 tbsp;
you can use vegetables that do not contain starch (or minimal interest) – cucumbers, tomatoes, zucchini, cabbage and lettuce;
fruits prefer citrus fruit or unsweetened apples (1 – 2 per day);
drink plenty of water (1 – 2 liters per day);
on the day you need to eat 4 to 6 times, about every 3 hours;
as condiments, use herbs, lemon juice, soy sauce, balsamic vinegar, garlic;
avoid alcohol and sweets during the diet;
use the table of protein content in the products;
the duration of the diet no more than 2 weeks.
Menu protein diet for weight loss
Each meal should contain one of these products and some other dishes, according to the above listed rules:
150 – 200 gr. tofu;
200 – 250 gr. fat-free yogurt;
4 – 6 egg whites;
150 – 300 gr. seafood;
150 – 200 gr. low-fat fish;
150 – 200 gr. chicken breast without skin;
100 gr. beef or veal.
Protein shake, it is a stand-alone meal without any additions.