While on a weight loss diet, you should eat one of these protein foods at every meal:
1. 150-200 g skinless chicken breast;
2. 150-300 g of seafood;
3. 150-200 g of lean fish;
4. 100 g of veal or beef;
5. 150-200 g tofu;
6. 180-250 g fat-free cottage cheese;
7. 1 serving whey protein isolate (1 cup skim milk, 30 g protein powder);
8. 1 serving of a “mixed” slimming cocktail (diet drinks with dietary fiber, it is forbidden to add other foods to them, especially carbohydrates);
9. 4-6 egg whites.
These foods should be eaten in the quantities indicated on the list. It is forbidden to fry, bake with cheese and pour over fatty sauces. It is acceptable to use natural soy sauce, balsamic vinegar, herbs, garlic and lemon juice as seasonings. PROTEIN DIET MENU
So, an approximate menu for a woman weighing 65 kg, who trains 3 times a week, is as follows:
• Breakfast: 6 egg whites baked with spinach, 3 tablespoons of oatmeal with cinnamon and half a baked apple. Tea or coffee without sugar and cream.
• Second breakfast: 3 tablespoons of boiled buckwheat, 150 g of steamed chicken breast
• Lunch: broth with 100 g of meat and non-starchy vegetables, grind in a blender into a creamy soup • Lunch: 200 g of cottage cheese with vegetable salad
• Dinner: 200 g of steamed fish or steam cutlet with green beans
• Before going to bed: a glass of kefir or a protein shake.
The protein diet helps almost everyone lose weight, but it is most effective when combined with word workouts in the gym. As you can see from the list, during the period of weight loss, the use of sweets and alcohol is not allowed. To prevent breakdowns, once every 10 days you need to plan a day of rest from the diet, and eat a small portion of your favorite food “off the list”. Before you go on a protein diet, be sure to conduct a complete medical examination. Deviations in the work of the kidneys, liver, heart, pregnancy are absolute contraindications to a protein diet.
* Remember – overeating protein is also harmful, excess protein turns into toxic ammonia, which is especially dangerous for people with an enlarged liver, since ammonia immediately enters the central nervous system.
Also, an excess of protein shifts the acid-base balance to the acid side, while depleting reserves. maintaining this balance and contributing to the development of certain diseases (gout, kidney stones, osteoporosis).