What can I eat on the high-protein diet

Food / by admin / December 19, 2019

Where to begin

First, look at how such diets work. Women should be at least 50 grams of protein per day for men - 60 g. The protein diets are many more. These extra proteins you get from beans, meat, nuts, eggs, seafood, cheese, soy. Such diets restrict the amount of carbohydrates, fruits and vegetables.

Because of the lack of carbohydrates the body begins to burn fat while you lose weight. This condition is called ketosis. It helps the body to survive in the conditions of deficiency of carbohydrate foods. However, ketosis can be dangerous for the body, especially for those with disabilities metabolism. In addition, it causes unpleasant symptoms such as headache, irritability, nausea.

Venturing on a protein diet, assess their health.

Carefully study the different diets. Choose one that includes vegetable proteins and a certain amount of carbohydrates. Avoid fatty meats and do not forget to include in the diet of vegetables. Ideally you should consult a doctor or nutritionist and make a meal plan that is suitable to your body.

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What foods can be eaten

lean beef

So you get a lot of useful proteins, but less unhealthy fats. In lean beef (such as sirloin steak) saturated fat is almost the same as in the portions of chicken breast without skin.

A hen

Eat white meat chicken instead of dark. In it a lot less fat. Also, do not forget to remove the peel, because it contains saturated fats. They are considered to be harmful to the cardiovascular system.

Pork

The pork enough protein and not too much fat. Select fillets, ribs, steak tenderloin or blades.

A fish

It is very high in protein and almost always low in fat. You can even have a pretty fat fish such as salmon and tuna. They contain omega-3 fatty acid, beneficial for the heart. Usually in our diet are not enough.

eggs

This is a good source of healthy protein. Although there yolk cholesterol, it does not affect blood cholesterol levels. He rises from the saturated fats and trans fats.

soybean

Proteins contained not only in animal products. A good vegetable source - soybean. From it makes tofu and other foods that can replace meat.

pulse

350 g of beans contains as much protein as 85 g fried steak. In addition, they contain useful alimentary fiber. They help to stay satiated longer and reduce the level of "bad" cholesterol (LDL).

Milk products

Milk, cheese and yogurt is not only proteins, but also useful for bone calcium and heart. Choose foods low in fat, so as not to get too many calories.

Whole grains

High-protein diets restrict the consumption of cereals. But they are necessary at least in small quantities. Give preference to whole grain. Of these, you will get fat and nutrients.

When you buy products from whole grain cereals, look at the label. Choose products low in sugar and fat.

Fruits and vegetables

Most low-carb diets allow vegetables, but limit fruit. Do not worry if at times you give up fruits to reduce the number of carbohydrates. But after the diet is required to re-enable them in your diet. They are necessary for health.