What can you eat on a protein diet?
A protein diet involves eating certain foods to help you lose weight effectively:
- Meat is an essential component of the daily menu. However, it should not be bold. An excellent option would be chicken fillet.
- Low-fat fish are also a priority. Fish is a source of quality protein and omega-3 fatty acids.
- During the diet, be sure to diversify the menu with seafood.
- Eggs are also allowed for consumption, but it is best to eat protein, and limit the yolk to 2-3 pieces per week.
- The milk must be skimmed. The same applies to cottage cheese and cheese (the maximum percentage of fat is 25%). Too much cheese is not worth it.
- Of cereals, buckwheat is an excellent option. It contains fewer calories than other cereals, but it is high in carbohydrates. Therefore, too often buckwheat should not be included in the menu.
- Nuts are a good snack option.
- Mushrooms will allow you not to feel hunger for a long time, in addition, they are rich in proteins.
- You should also remember about soy products. They are not only very healthy, but also delicious.
Content:
- Allowed Products
- Top protein low-calorie foods
- What should be excluded?
Allowed Products
| Products | The amount of protein in 100 g | The amount of fat in 100 g |
| Turkey meat | 21.5 | 12.1 |
| Chicken meat | 20.9 | 8.7 |
| Chicken breast | 22 | 1.1 |
| Chicken meat | 18.6 | 7,7 |
| Beef steak | 20 | 7.5 |
| Beef / Pork / Lamb Liver | 17.3 / 18.9 / 18.6 | 3 / 3.67 / 2.8 |
| A heart | 15.1 | |
| Veal / beef / pork (lean part) | 19.6 / 18.8 / 16.3 | 1.1 / 12.3 / 27.7 |
| Salmon fillet / salmon / pink salmon | 20 / 20.7 / 21.1 | 14 / 15.2 / 7.1 |
| Far eastern shrimp | 28.8 | 1,3 |
| Tuna / halibut / pollock | 22.6 / 18.7 / 15.8 | 0.8 / 3.1 / 0.6 |
| Milk / kefir / cottage cheese | 2.9 / 3.1 / 18.1 | 3.3 / 0.2 / 0.7 |
| Sunflower seeds | 27.1 | 52.8 |
| Walnuts | 13,7 | 61.2 |
| Rye bread / bun | 4.6 / 7.7 | 0.8 / 4.6 |
| Oatmeal / rice | 11.8 / 7.1 | 5.9 / 0.8 |
| Beans / peas | 22.4 / 23.1 | 1.6 / 1.3 |
|
Soy meat |
52 | 1.1 |
| Protein Powder (1 Scoop) | 20 |
Top protein low-calorie foods
The protein contained in foods contributes to active weight loss, so you cannot do without it. The top protein low-calorie foods are as follows:
- Cottage cheese and milk with 0% fat content. Skim milk and cottage cheese contain about 45 kcal per 100 g. At the same time, 17 g is protein. The daily allowance is 500 g of cottage cheese or 1.5 liters of milk. Both of these products are well absorbed by the body. Moreover, cottage cheese fasting days, which can be spent outside the diet, are very useful.
- Salmon fillets. 100 g of this fish contains 180 kcal, 20 g of protein. It is recommended to eat 0.5 kg of salmon per day. Red fish fillets must be included in the menu. Indeed, in addition to protein, it contains healthy fats. Therefore, at least 2 times a week, salmon or salmon should be present on the table.
- Chicken breast. 100 g of this product contains 90 kcal, 18.7 g of protein. You can eat about 0.5 kg of chicken per day. The breast can not only be boiled and baked, but also fried without oil and even smoked. This will diversify the menu as much as possible.
- Turkey fillet. 100 g of turkey fillet contains 195 kcal and 20 g of protein. You can eat no more than 450 g of turkey per day, however, not every person can master such a portion, since it is difficult to call its taste ideal.
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Trout. 100 g of fish contains 119 kcal and 17 g of protein. You can eat 550 g of trout per day. Trout is very tasty, and the price for it is more affordable than for salmon. This fish is rich in phosphorus and healthy fatty acids that will make you feel great when losing weight. There are many ways to cook trout, so you can diversify your menu to the maximum.
- Beef. 100 g of the product contains 180 kcal and 28 g of protein. You can eat no more than 350 g of beef per day. In order for the beef to be soft, it must either be cooked for a long time, or, conversely, it must be fried very quickly.
- Pink salmon. 100 g of this fish contains 140 kcal and 20 g of protein. You can consume no more than 0.5 kg of pink salmon per day. In order for the fish to have the most attractive taste, you need to choose it correctly. The fillet should have an appetizing pinkish tint. If it is whitish, it indicates that the product has been frozen for too long.
- White beans. Beans are a fairly high-calorie product. 100 g of beans contains 300 kcal and 6 g of protein. However, when combined with foods containing fewer calories, you can achieve excellent results.
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Oatmeal. 100 g of porridge contains 90 kcal and 14 g of protein. You can eat no more than 700 g of oatmeal per day. This product must be present on the table at least once a week. Oatmeal contains not only proteins, but also slow carbohydrates. They are absorbed by the body for a very long time, so they allow you to maintain a feeling of fullness for a long time. It is best to eat porridge in the morning, which will give you vivacity for the whole day ahead.
- Kefir. 100 g of the drink contains 3 g of protein and about 40 kcal. To cover the body's daily need for energy, even during a diet, you will need to drink at least 3 liters of kefir, which is a lot. Kefir is a very healthy drink, it must be included in the menu for people who lead an active lifestyle and move a lot. However, you should not drink more than a liter of this fermented milk drink per day. In such volumes, it allows you to normalize metabolic processes and promotes better absorption of vitamins and minerals from other products.
- Shrimp. 100 g of these seafood contains 95 kcal and 21 g of protein. The daily norm of the product is 0.5 kg. One of the benefits of shrimp is the way they are stored. They can be purchased for future use and kept in the freezer.
- Buckwheat. 100 g of buckwheat contains 330 kcal and 12 g of protein. You can eat no more than 0.5 kg of cereals per day. It is good to combine buckwheat porridge with vegetables. This will allow you to lose weight quickly enough.
- Mushrooms. 100 g of mushrooms contains 36 kcal and 4 g of protein. Due to such a low calorie content, it will be quite problematic to gain a daily calorie intake exclusively with mushrooms. Indeed, for this you have to eat at least 2 kg of the product. There is an opinion that mushrooms can become an alternative to meat, but in fact this is not the case. However, this does not mean that mushrooms are useless. They contain a lot of fiber, which contributes to the normal digestion of food.
- Lentils. 100 g of the product contains 295 kcal and 25 g of protein. To gain a daily calorie intake, you need to eat 400 g of lentils. Lentil helps to improve digestion, has an excellent taste. You can make mashed potatoes from it, and during the heat treatment, vitamins and minerals from the product do not evaporate.
- Chickpea. 100 g of chickpeas contain 295 kcal and 25 g of protein. To gain a daily calorie intake, you need to eat 0.4 kg of the product. Chickpeas contain a lot of protein, due to which it is equated to meat products. Therefore, for the duration of the diet, a person can completely replace meat with chickpeas, which will allow not only to lose weight, but also to normalize digestion.
- Eggplant. 100 g of vegetables contains 24 kcal and 2 g of protein. Therefore, in order to gain a daily calorie intake with the help of eggplants, you need to eat a lot of them. Eggplants must be included in the menu for all people seeking to lose weight. Regular consumption of this vegetable allows you to remove excess fluid from the body and normalize water balance.
In addition to those products that have already been listed, greens must be included in the menu. It will allow you to diversify dishes and enrich the body with fiber that is useful for it.
Protein diet should not be overused and practiced too often, as it is difficult for the body to tolerate. Indeed, despite the variety in the menu, a person will still receive less of a number of minerals and vitamins he needs.
What should be excluded?
During a protein diet, the following foods are prohibited:
- Bread, any confectionery and flour products.
- Sugar and all foods that contain it.
- Carbonated drinks with sugar.
- Alcoholic drinks, with the exception of a glass of dry red wine per day.
- Starchy vegetables, sweet fruits and berries.
The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist
Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).
