Protein diet is one of the most popular and most effective nutrition systems for long -term weight loss. Its main essence is the increased consumption of protein -rich foods, which is the basis for the construction of tissues, muscles, enzymes and hormones in the body.
The daily rate of protein for an adult should be at least 50 grams. It is about 150 grams of fish or lean meat. However, the diet has a clear structure and rules that it is important to follow to achieve the desired result.
Basic Principles of Protein Diet:
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Frequent nutrition: you should eat 5-6 times a day in small portions.
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Water: Drink at least 1.5-2 liters of clean water daily.
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Prohibitions: it is necessary to completely exclude sweets, by -products, fast food, sodas from the diet.
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Drinks: Instead of coffee, it is recommended to drink herbal tea.
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Method of preparation: fried food is not allowed - products are steamed or in the oven.
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Cellulose: daily consumption should not exceed 30 g.
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The origin of the protein: 2/3 should come from animal sources, 1/3 - from plant.
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Salt: It is recommended to completely exclude from the diet.
Recommended products:
The diet should include lean meat (chicken, turkey, duck, beef), fish, seafood, vegetables (especially cabbage, cucumbers, tomatoes), as well as dairy products: cheese, yogurt, milk.
The protein diet not only helps to reduce weight, but also maintains muscle tone, improves metabolism and retains a feeling of satiety for a long time. At the same time, it is recommended that you consult your doctor, especially people with chronic diseases, before starting such a diet.
