The diet for the winter – much protein, low in calories
Protein diet is not synonymous with unbalanced system Indeed, if practiced properly, without exaggeration, may prove valuable to quickly find a perfect shape and then maintain it over time.
Proteins: the building blocks of the body
Proteins are the main constituents of the tissues, skin, muscles, internal organs, blood, bones, as well as antibodies, hormones and enzymes, are all made of protein, combined with other substances. That’s why these important nutrients are called “bricks” the body.
Meat, fish, eggs and cheese are staple foods in a diet of protein, although it must be remembered that by combining different plant foods (eg cereals and legumes), you can still make attractive additions, under the complete nutrient profile.
How many do you need?
Normally, protein should provide about 15% of the calories that we take with food. In a protein diet, these substances are found instead in an amount slightly ‘higher. The balance remains an essential feature, carbohydrates (pasta, rice, bread …) should not be eliminated but only reduced. Rather should save more on fats, limiting those of seasoning
The importance of breakfast
Even for those on a protein diet, a good breakfast is absolutely essential to face the day with the right carica.Dopo the long overnight fast, at a distance of 10-12 hours after dinner, you need readily available energy supply does not mean exposure to the risk of hypoglycemia (low blood sugar) during the morning, resulting in a feeling of weakness and difficulty concentrating. Many of the people who skip breakfast, they do believe that it serves to lose weight. WRONG! The result can be exactly the opposite, and because the calories are absorbed in the morning burn more rapidly absorbed than dinner, because hunger can be pushed to munch snacks and meals throughout the day, almost without realizing it
The perfect breakfast
The classic Italian breakfast, prepared with food typical of the Mediterranean diet, it is well able to fit into a protein diet providing sufficient space for lunch and dinner.
Here are the cornerstone of a good breakfast food:
milk or food derived, as yogurt.la presence of dairy products is important for the intake of animal protein, calcium and B vitamins The best milk is fresh, pasteurized, high quality these yogurts ideal is white, preservative-free and sweetened (fruit can be added to pieces, fresh)
a food rich in carbohydrates such as bread, biscuits, cereal flakes, rice crispies, muesli. The convenience of cookies makes them the most common by far the favorite pane.Attenzione however, suitable for morning biscuits are dry traditional biscuits are good too, although they are generally more fat, while those indicated stuffed stuffed or covered with chocolate.
a fresh fruit for vitamins and fibre.La fruit in season and must be domestically produced, preferably organically grown.
a drink, especially in summer and if you do not consume milk, you need to supplement fluid intake. Perfect tea, juices and fruit juices.
The rules to follow:
At this point, the rules to properly set a protein diet are drawn:
enter a range of meat, fish or eggs on the menu for both lunch and dinner.
limit the consumption of pasta and rice once a day
make room for fruits and vegetables, however, valuable to ensure a sense of fullness and ease, thanks to their water content, the elimination of waste.
often consume legumes (vegetables are rich in protein, even better if combined with cereals in order to supplement the nutritional value
reduced fat salad dressing and cooking prefer lean, such as steamed, roasted, baked or microwaved.
drink plenty of water at the table to facilitate diuresis limit the consumption of alcohol: a glass of wine with meals is allowed
