Protein diet example for weight loss

    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.

    Protein diet example for weight loss

    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

    add a comment of Protein diet example for weight loss
    Comment sent successfully! We will review it in the next few hours.

    End of content

    No more pages to load