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 | ||
