Example protein diet for weight loss

it is a nutritional regime, 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
• <Insulin Index
• > plastic support for the muscles

... to the detriment of the 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
• <glucose for any sporting performance and, consequently,> muscle catabolism
• <dietary fiber
• > 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 preserving that of peptides).
In the "absolute increase of proteins, the protein coefficient chosen 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.

of which 2 spinning and 3 crossfit; she wants to lose a few pounds for her wedding but without losing muscle mass Sex 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 HYPOCALORIC - 30% 1501.1 Kcal Lipids 25% 375.3kcal 41.7g Proteins 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 Dinner 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 the 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 rises accordingly up to 26.7%! This is the concept of the protein diet for weight loss with a percentage increase in food 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 hazelnuts 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 Rocket 100g, 25.0kcal Grated Parmesan cheese 10g, 39.2kcal Radish 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 hazelnuts 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 Cottage cheese 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 Pears 250g, 145.0kcal Lunch, about 35% kcal TOT Sliced ​​pizza Margherita pizza by the slice 150g, 406.5kcal Baked 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 Artichokes 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 hazelnuts 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 Pears 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 Radish 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 hazelnuts 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 Rocket 100g 25.0kcal Whole grain bread 60g, 145.8kcal Extra virgin olive oil TOT 15g, 135.0kcal