Losing weight on protein foods: list and table of calorie foods

Protein products are the basis of human nutrition. They contain all the vital substances for the body, it is these products that stimulate the metabolism, help to increase immunity and overall health. Protein foods will help solve the problem of excess weight that is of concern to many today.

The list of foods (table) for weight loss, compiled by nutritionists, will adjust the diet and will become your effective assistant in the struggle for a slim figure.

How to lose weight on protein foods: principles of a protein diet

Remember! Protein (protein) is important for the normal functioning of the body, its lack leads to poor absorption of food, which is the cause of edema and fullness. Fighting excess weight is most effective by adhering to a protein diet.

The concept of a protein diet means several methods, among them:

• the Kremlin diet;
• Atkins diet;
• astronaut diet;
• egg diet.

The main principle of all these diets is the exclusion of carbohydrate foods.instead of consuming a large amount of protein. This diet allows you to lose from 3 to 8 kg in 14 days.

A protein diet is the easiest to follow for adherents of meat products. This diet is recognized as the most gentle and effective, since a large amount of protein products that the body will receive will help to get rid of hunger and build muscle mass.

According to scientific research by the American Institute of Medicine, a person should consume 0.8 g of protein per 1 kg of his weight per day. At the same time, women should receive 46 g daily, and men - 56 g of protein. Protein deficiency threatens cardiovascular and respiratory diseases, lowered immunity, loss of muscle mass and can even lead to death.

The following rules should be followed:

1. Meals should be fractional.
2. In addition to proteins, each serving should include foods rich in vitamins and minerals.
3. You should have breakfast no earlier than half an hour after getting up.
4. The last meal can be taken at least two hours before bedtime.
5. Drinking plenty of fluids - Drink at least 1.5 liters of liquid daily.
6. The use of sweet and carbonated drinks is prohibitedthat stimulate appetite and contain significant amounts of hydrocarbons.
7. The use of sweet fruits is limited, you can eat 1-2 citrus fruits before lunch.

Caution! A protein diet is dangerous because of the threat of a lack of carbohydrates, vitamins and minerals in the body. Therefore, it can be observed no longer than a half moon and applied no more than once a year.

Who should use a protein diet, and who is it contraindicated

A protein diet is easily followed by meat lovers. It is not suitable for vegetarians.

It is important to know! Only those who have absolutely healthy kidneys and digestive system can start a diet.over-saturation of the body with proteins threatens ketosis, which can seriously damage these systems.

The consumption of foods with a predominance of proteins increases the viscosity of the blood, which is conducive to the formation of blood clots. Therefore, this diet is not indicated for the elderly. It is strictly forbidden to follow it to pregnant and lactating mothers.

Remember! An excess of protein threatens kidney damage, calcium deficiency and increased cholesterol.

List of protein foods for weight loss

Protein diet is contraindicated for people with diseases:

• heart, liver;
• diseases of the gastrointestinal tract;
• gout;
• gallstone disease;
• with oncology.

Due to the large number of contraindications, it is possible to start a protein diet only after consulting a doctor.

For effective assimilation of proteins, foods with an easily digestible form of protein are recommended - such as: egg white and dairy products (kefir, fermented baked milk, feta cheese).

The menu must also include lean meat, most prefer chicken. Eating chicken should alternate with fish, which is rich not only in protein, but also in the vital omega-3 acid.

The main foods of the diet should be: seafood, low-fat milk and cottage cheese, eggs, cheese. The most useful cereals are lentils, peas and buckwheat.

The table below will help you choose from a list of protein foods that you can include in your daily diet for weight loss.

The table shows the protein content in grams per 100 g of product:

Note! For every 1 g of protein consumed, 1 mg of vitamin C is required. With a deficiency of ascorbic acid, the body will be able to assimilate only the amount of protein for which the body has enough of this vitamin.

The Importance of Eating Nuts and Grains

Nutritional scientists emphasize the special role of cereals in almost all diets. This is due to their high content of the right carbohydrates and fiber, which help cleanse the intestines.

The high content of vegetable protein makes cereals indispensable during a protein diet. The value of cereals is invaluable in terms of the amino acids, vitamins and minerals they contain, such as: vitamin E, B vitamins, calcium, zinc, iron, manganese, magnesium, etc.

However, keep in mind: cereals do not help you lose weight, but help you control weight. Eat whole grains that will fill your body with valuable nutrients, energize and reduce hunger. Keep in mind, however, that grains contain carbohydrates and therefore need to be rotated and controlled.

Nuts also contain high amounts of light vegetable protein. Despite the high calorie content, nuts contribute to weight loss and health.

Nuts are a unique storehouse of nutrients useful for humans; it is not without reason that they are recognized as a product of longevity.

Interesting fact! Walnuts contain 50 times more vitamin C than citrus fruits. 2 g of pine nuts contains the daily intake of vitamin B2.

Nuts are a powerful source of vitamin E, a powerful antioxidant that has a positive effect on the male and female reproductive system.

You should adhere to the following rules for eating nuts:

1. There should be nuts since morning.
2. Chopping nuts and chew thoroughly. Only then are they easily absorbed and maximally useful.
3. It is enough to eat 50-60 g of nuts per day. More of them can negatively affect the liver.

Sources of fiber

During a protein diet, pay special attention to adequate fiber intake, which helps slow the body's absorption of carbohydrates, fats and proteins. Consequently, it helps not to gain excess weight, and also has an antibacterial effect on the intestinal microflora, contributing to the rapid absorption of food and the release of the body from it.

In most cases, excess weight directly depends on the slagging of the body. And in this case, plant fiber is irreplaceable.

Soluble fiber cleanses the entire body of cholesterol and carcinogens that cause cancer. Insoluble fiber improves intestinal motility, thereby speeding up the process of emptying. Do not forget: up to 20 kg of toxins accumulates in the human body during life.

When composing a diet of protein products, do not forget to supplement the list (table) for losing weight with meals rich in fiber: beans, whole grains (rice, wheat), cereals, dried fruits, vegetables (cabbage, asparagus, carrots, beets), berries, fruits and citrus fruits.

Fiber restores intestinal microflora, improves metabolism, lowers blood sugar. Once in the stomach, it swells, due to a full stomach, there is no feeling of hunger, and appetite decreases. So fiber contributes to weight loss.

You made the right decision by choosing protein foods for your diet. The proposed list (weight loss table) will help you diversify the diet of the daily menu. We offer you options for breakfast, lunch and dinner.

Table with options for breakfast, lunch and dinner protein products for weight loss

Diet recommendations:

• Before lunch it is recommended to have one snack, during which you eat either 1 apple or 1 citrus.
• Afternoon snack drink a glass of fermented milk product (kefir, fermented baked milk, yogurt) or eat 1 low-fat cheese.
• If a slice of bread is taken for dinner, then it is obligatory - whole grain. During the day, you need to drink 1 liter of mineral water and 1 glass of either freshly squeezed natural juice or fruit drink.

Food is recommended to be boiled, steamed and baked. For taste, you can season ready meals with soy sauce, lemon juice, salt and pepper. Do not eat food fried in oil. Mayonnaise and store sauces are also not recommended.

Observing a diet, strictly adhering to all the rules, leading an active lifestyle, using white foods from the list, according to the weight loss table, you will not only get rid of extra pounds in half a month, but also feel a surge of vital energy, becoming younger in both body and soul.

Video information: losing weight through a protein diet

A useful video for those who want to lose weight, make the right diet and not harm their health:

In this video, you can learn about the best protein foods:

Check out this video for a complete list of high protein foods:

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