Protein diet example for weight loss

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Louise Hay
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Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.

generality

The protein diet for weight loss is a nutritional regimen, probably low-calorie, which prefers a greater protein share than the traditional distribution of macronutrients, exploiting the positive characteristics of proteins on weight loss, which are:



  • > Specific Dynamic Action - ADS
  • <
  • > plastic support for the muscles

... to the detriment of nutritional balance:

  • > supply of nitrogenous groups and> liver and kidney work
  • > keto-acidosis, especially in conjunction with a drastic reduction in carbohydrates
  • Worsening of the PRAL
  • > saturated fatty acids and dietary cholesterol
  • < muscle catabolism
  • <
  • > gastric fatigue
  • Possible alteration of the intestinal physiological bacterial flora - etc.

Obviously, the healthiness or the harmfulness of the protein diet for weight loss depend exclusively on the technique with which it is calculated; in a nutshell, the protein increase can be absolute or percentage, where "absolute" means a quantitative increase in dietary protein compared to the REAL (and NORMALcaloric) requirement, and "percentage" means an increase in the fraction of dietary protein compared to hypo-caloric energy (probably obtained by reducing the weights of fats - sugars to lower calories, but keeping that of peptides).
In the absolute increase of proteins, the chosen protein coefficient is ALWAYS excessive compared to the real needs of the person.
NB. The choice or not of food supplements to be associated with the protein diet for weight loss depends on the therapist's ability to provide all the necessary nutrients and on the self-management capacity of the subject in food therapy.



Protein diet for weight loss: example

The following example will refer to the method with percentage increase of proteins, that is, keeping the quantity constant starting from the normocaloric requirement, while setting a HYPOCALORIC.

  • Postal employee, she carries out fitness 4 times a week, of which 2 spinning and 3 crossfit; she wants to lose a few pounds for her marriage but without losing muscle mass
Gender Female
Age 32
Height cm 170
Wrist circumference cm 15,7
Constitution Normal
Height / wrist 10,8
Morphological type Normolineo
Weight kg 70,0
Body mass index 24,2
Physiological body mass index desirable 21,7
Desirable physiological weight kg 62,7
Basal metabolism kcal 1374,6
Physical activity level coefficient Lightweight, yes AUS 1,56
Energy expenditure kcal 2144,4
Diet IPOCALORIC - 30% 1501,1 Kcal
Lipids 25% 375,3kcal 41,7g
Protein 1,5-1,7g / kg 376,2-426,4kcal 94,1-106,6g
Carbohydrates 49,9-46,6% 749,6-699,7kcal 199,9-186,6g
Breakfast 15% 225kcal
Snack 10% 150kcal
Lunch 35% 526kcal
Snack 10% 150kcal
Price 30% 450kcal

NB. To appreciate the technique of calculating the protein diet for weight loss with a percentage increase in proteins, it is necessary to note that: compared to normocaloric energy, the percentage of proteins calculated on the desirable physiological weight would be about 18,7%, but transferring the same weight protein on the low-calorie diet, the percentage consequently rises up to 26,7%! This is the concept of the protein diet for weight loss with a percentage increase in dietary proteins.




Example Protein Diet for Weight Loss - DAY 1


Breakfast, about 15% kcal TOT
Low-fat milk, 2% 250ml, 125,0kcal
Muesli cereals with fruit and nuts 30g, 102,0kcal
Snack, about 10% kcal TOT
Kiwi 250g, 152,5kcal
Lunch, about 35% kcal TOT
Pasta with tomato sauce
Whole wheat semolina pasta 90g, 291,6kcal
Tomato Sauce 100g, 24,0kcal
Grated Parmesan cheese 10g, 39,2kcal
Lettuce 100g, 18,0kcal
Extra virgin olive oil TOT 10g, 90,0kcal
Snack, about 10% kcal TOT
Skimmed milk yogurt 250g, 140,0kcal
Dinner, about 30% kcal TOT
Grilled chicken breast
Chicken breast 200g, 220,0kcal
Zucchini 200g 32,0kcal
Whole grain bread 60g, 145,8kcal
Extra virgin olive oil TOT 15g, 135,0kcal

Example Protein Diet for Weight Loss - DAY 2




Breakfast, about 15% kcal TOT
Low-fat milk, 2% 250ml, 125,0kcal
Corn flakes 30g, 108,0kcal
Snack, about 10% kcal TOT
Apple, with peel 250g, 130,0kcal
Lunch, about 35% kcal TOT
Arugula risotto
Long grain brown rice 80g, 296,0kcal
arugula (rocket salad) 100g, 25,0kcal
Grated Parmesan cheese 10g, 39,2kcal
radicchio 100g, 23,0kcal
Extra virgin olive oil TOT 10g, 90,0kcal
Snack, about 10% kcal TOT
Skimmed milk yogurt 250g, 140,0kcal
Dinner, about 30% kcal TOT
grilled tuna
Fresh yellow fin tuna fillet 220g, 237,6kcal
Endive 200g 34,0kcal
Whole grain bread 60g, 145,8kcal
Extra virgin olive oil TOT 15g, 135,0kcal

Example Protein Diet for Weight Loss - DAY 3


Breakfast, about 15% kcal TOT
Low-fat milk, 2% 250ml, 125,0kcal
Muesli cereals with fruit and nuts 30g, 102,0kcal
Snack, about 10% kcal TOT
oranges 250g, 157,5kcal
Lunch, about 35% kcal TOT
Boiled potatoes and beans
Potatoes 250g, 192,5kcal
Dried beans (60g), boiled and drained 180g, 186,0kcal
Grated Parmesan cheese 10g, 39,2kcal
Extra virgin olive oil TOT 10g, 90,0kcal
Snack, about 10% kcal TOT
Skimmed milk yogurt 250g, 140,0kcal
Dinner, about 30% kcal TOT
Milk flakes
Low-fat cottage cheese 2% 200g, 172,0kcal
Orange tomatoes 200g 32,0kcal
Whole grain bread 60g, 145,8kcal
Extra virgin olive oil TOT 15g, 135,0kcal

Example Protein Diet for Weight Loss - DAY 4


Breakfast, about 15% kcal TOT
Low-fat milk, 2% 250ml, 125,0kcal
Corn flakes 30g, 108,3kcal
Snack, about 10% kcal TOT
Pere 250g, 145,0kcal
Lunch, about 35% kcal TOT
Sliced ​​pizza
Margherita pizza by the slice 150g, 406,5kcal
Ham 30g, 64,5kcal
Extra virgin olive oil TOT 5g, 45,0kcal
Snack, about 10% kcal TOT
Skimmed milk yogurt 250g, 140,0kcal
Dinner, about 30% kcal TOT
Egg white omelet
Egg whites 200g, 96,0kcal
Carciofi 200g 94,0kcal
Whole grain bread 60g, 145,8kcal
Extra virgin olive oil TOT 15g, 135,0kcal

Example Protein Diet for Weight Loss - DAY 5


Breakfast, about 15% kcal TOT
Low-fat milk, 2% 250ml, 125,0kcal
Muesli cereals with fruit and nuts 30g, 102,0kcal
Snack, about 10% kcal TOT
Kiwi 250g, 152,5kcal
Lunch, about 35% kcal TOT
Pasta with zucchini
Whole wheat semolina pasta 90g, 291,6kcal
Zucchini 100g, 16,0kcal
Grated Parmesan cheese 10g, 39,2kcal
Lettuce 100g, 18,0kcal
Extra virgin olive oil TOT 10g, 90,0kcal
Snack, about 10% kcal TOT
Skimmed milk yogurt 250g, 140,0kcal
Dinner, about 30% kcal TOT
Grilled turkey breast
Turkey breast 200g, 222,0kcal
Aubergine 200g 48,0kcal
Whole grain bread 60g, 145,8kcal
Extra virgin olive oil TOT 15g, 135,0kcal

Example Protein Diet for Weight Loss - DAY 6


Breakfast, about 15% kcal TOT
Low-fat milk, 2% 250ml, 125,0kcal
Corn flakes 30g, 108,0kcal
Snack, about 10% kcal TOT
Pere 250g, 145,0kcal
Lunch, about 35% kcal TOT
Mushroom risotto
Long grain brown rice 80g, 296,0kcal
Champignon mushrooms 100g, 22,0kcal
Grated Parmesan cheese 10g, 39,2kcal
radicchio 100g, 23,0kcal
Extra virgin olive oil TOT 10g, 90,0kcal
Snack, about 10% kcal TOT
Skimmed milk yogurt 250g, 140,0kcal
Dinner, about 30% kcal TOT
Baked sea bass
Sea bass, various species 200g, 242,5,0kcal
Endive 200g 34,0kcal
Whole grain bread 60g, 145,8kcal
Extra virgin olive oil TOT 15g, 135,0kcal

Example Protein Diet for Weight Loss - DAY 7


Breakfast, about 15% kcal TOT
Low-fat milk, 2% 250ml, 125,0kcal
Muesli cereals with fruit and nuts 30g, 102,0kcal
Snack, about 10% kcal TOT
Apple, with peel 250g, 130,0kcal
Lunch, about 35% kcal TOT
Boiled potatoes and peas
Potatoes 250g, 192,5kcal
Dried peas (60g), boiled and drained 180g, 183,6kcal
Grated Parmesan cheese 10g, 39,2kcal
Extra virgin olive oil TOT 10g, 90,0kcal
Snack, about 10% kcal TOT
Skimmed milk yogurt 250g, 140,0kcal
Dinner, about 30% kcal TOT
Veal medallions
Veal, loin, lean meat 200g, 232,0kcal
arugula (rocket salad) 100g 25,0kcal
Whole grain bread 60g, 145,8kcal
Extra virgin olive oil TOT 15g, 135,0kcal

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