Diet and Nutrition 2022

Protein dietína: how to do it, what to eat and menuápio

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Protein dietína: how to do it, what to eat and menuápio
Protein dietína: how to do it, what to eat and menuápio

The protein diet, also called the high-protein or high-protein diet, is based on increasing the consumption of protein-rich foods, such as meat and eggs, and decreasing the intake of foods rich in carbohydrates, such as bread or pasta. Eating more protein helps to reduce hunger and increase the feeling of satiety, because it acts directly on the levels of ghrelin and other hormones responsible for regulating appetite.

In this way, proteins can increase metabolism, helping to burn more calories, and the absence of carbohydrates in the diet would make the body use other sources of fat for energy.

It is normal that at the beginning of the diet the person feels a little weakness and dizziness in the first days, however these symptoms usually pass after 3 or 4 days, which is the time necessary for the body to get used to the lack of carbohydrates.A more gradual way to cut carbs and not suffer is to go on a low carb diet. Learn how to make a low carb diet.

Allowed foods

Foods allowed in the protein diet are foods rich in protein and low in carbohydrates, such as:

  • Lean meat, fish, egg, ham, turkey ham;
  • Skimmed milk, white cheeses, low-fat yogurt;
  • Almond milk or any nut
  • Chad, kale, spinach, lettuce, arugula, watercress, chicory, carrots, cabbage, tomato, cucumber, radish;
  • Olive or linseed oil, olives;
  • Chestnuts, walnuts, almonds;
  • Seeds such as chia, flaxseed, sesame, pumpkin, sunflower;
  • Avocado, lemon.

The protein diet can be performed for 15 days with 3-day intervals, and can be repeated for a maximum of 15 more days.

Foods to avoid

Foods prohibited during the protein diet are carbohydrate sources such as cereals and tubers such as bread, pasta, rice, flour, potato, sweet potato and cassava. In addition to grains such as beans, chickpeas, corn, peas and soybeans.

It is also recommended to avoid sugar and foods that contain it, such as cookies, sweets, cakes, soft drinks, honey and industrialized juices. In addition, despite being he althy, fruits contain a large amount of sugar, so they should be avoided or not consumed in large amounts during a protein diet.

It is important not to consume these foods during the protein diet to avoid changes in metabolism that cause the body to stop using protein and fat for energy.

Protein Diet Menu

This is an example of a complete protein diet menu to easily fulfill a week.

Breakfast Lunch Snack Dinner
Monday Skim milk with avocado and scrambled eggs with onion and paprika Fish cooked with spinach seasoned with lemon drops 1 low-fat yogurt with peanut butter Lettuce and tomato salad with tuna, seasoned with yogurt cream with cilantro and lemon
Tuesday Skimmed yogurt with flaxseeds, served with a cheese roll and turkey ham Grilled chicken with cucumber, lettuce, tomato salad, seasoned with olive oil and lemon Boiled egg and carrot sticks Grilled salmon with broccoli, carrot and tomato salad, seasoned with lemon and linseed oil
Wednesday Coffee with skimmed milk and 1 boiled egg Omelet with cheese and ham and arugula salad dressed with olive oil and lemon Small-fat yogurt with chia seeds and 2 slices of cheese Zucchini noodles with ground beef and natural tomato sauce
Thursday Avocado Vitamin with Skim Milk Fresh tuna grilled with Swiss chard and seasoned with linseed oil Lemon juice with egg and 1 slice of turkey ham Roasted turkey breast with tomato and grated cheese with olive oil, accompanied by arugula salad and grated carrots and seasoned with lemon
Friday Skim Yogurt and Scrambled Egg with Swiss Chard and Cheese Eggplant stuffed with shredded chicken breast and sautéed with paprika, onion gratin in the oven with grated cheese Avocado smoothie with almond milk Omelet with spinach and sautéed onions
Saturday Skimmed milk with 2 rolls of cheese and ham Lettuce, arugula and cucumber salad with chopped avocado and grated cheese and boiled egg with yogurt, parsley and lemon dressing 3 walnuts and 1 low-fat yogurt Carrot cream with pieces of diced white cheese and cilantro
Sunday Coffee with almond milk and a cheese and ham omelet Grilled steak with asparagus sautéed in olive oil Avocado Slices with Peanut Butter Smoked salmon salad with green and purple lettuce, chopped avocado, chia seeds and walnuts, dressed with olive oil and lemon

The proportions of foods on the menu presented vary according to age, sex, physical activity and whether or not the person has diseases, so it is important to seek a nutritionist for a complete and the most appropriate proportions are calculated according to the person's need.

What to know before starting a protein diet

Before starting any diet, it is important to seek medical advice or a nutritionist so as not to harm your he alth. The nutritionist can recommend a more personalized menu, taking into account personal preferences and possible dietary restrictions.

This diet should not be performed by people who have kidney problems, as the consumption of large amounts of protein can cause even more damage to the kidneys. The diet should only be carried out for a maximum of 1 month, from then on it is possible to maintain a low-carb diet to maintain weight and avoid the deficit or excess of some nutrients in the body.

If you are a vegetarian, there are foods that are rich in vegetable proteins, such as beans, chickpeas and quinoa, for example.

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