Protein Diet for vegans

Protein Diet for vegans

It is very difficult to lose weight when you're a vegetarian, especially by protein diet, because most protein sources of animal origin.

Protein diet for vegetarians can be done for a period of 2-4 weeks, then you should start eating more and with a variety of foods, because  limiting of food for a long period of time is not healthy.

The best vegetarian protein source is Tofu. I know most of you do not like it, but that is because you never cook it properly. Below there are delicious diet recipes with tofu.

Monday - 1100 calories 

 
Breakfast - 100g raw avocado (160 calories) with tomatoes (eat them on the belly) and 50 grams low fat tofu (70 calories). Cut the avocados and tomatoes, add some salt and vinegar. Do not add oil, because avocado is rich enough. If you have no avocado, then add 3 tablespoons olive oil Extra virgin (not oil). Snack - a medium-sized apple (200 grams). If you can drink a soy protein shake.

Lunch - 100 g cooked brown rice (110 calories) 150 grams low fat tofu (210 calories). You can cook rice and tofu together, add a podrpavki to taste (pepper, paprika, savory ...), do not put fat. Brown rice, if not pre-soaked boil half an hour! IT is allowed salad tomatoes and cucumbers or cabbage or lettuce.

After lunch - a cup of low fat soy milk. I personally did not like the taste, drink it through a straw so that it enters directly into the throat (sorry, but this package is a high protein diet for vegetarians). This is 80-100 calories zavismost brand of soy milk.

Supper - a bowl of thick lentil soup, 200 grams of drained lentils. That's about 220 calories.

Tuesday - 1150 calories 

Breakfast - a banana about 200 grams - 180 calories.

Snack - a glass of low fat soy milk or protein shake.
Lunch - Boil 200 grams broccoli (70 calories) 200 grams low fat tofu (280 calories). Cut broccoli and tofu into small pieces, add salt and cook 10 minutes, drain and eat.
Afternoon - 50 grams of raw nuts - 320 calories.
Dinner - Boil 1 cup of peas with 2 chopped tomatoes, add the spices. Serve with parsley. 200 calories.

 

Wednesday - 1400 calories 

 

 

Breakfast - pour boiling water 3 tablespoons of oats - 200 calories, add half a tablespoon of honey - 150 calories.
Snack - 50 grams of raw almonds - 280 calories.
Lunch - Cut 200 g zucchini (30 calories), add 200 grams low fat tofu (280 calories) and bake in oven for 20-30 minutes. Serve with dill.
Afternoon - a pear and protein shake - 200 calories.
Dinner - a large bowl bean stew cooked without fat or a little olive oil (to account for no more than 1 tablespoon of olive oil per person / per cup).

 

Thursday - 1150 calories 

 
Breakfast - 100 grams of bread (about 2 slices Bonus) smash a raw tomato with 50 grams low fat tofu, salt, brush the bread with this mixture.
Snack - protein shake.
Lunch - baked potato 200 grams with 100 grams tofu.
Snack - an apple.
Dinner - soup with tofu and leeks. Cut 200 grams tofu, add leeks and cook with garlic and salt for about 20 minutes. Sorry if you are tired of tofu, but this is the best source of protein for vegetarians.

Friday - 1100 calories 

 
Breakfast - 300 g kiwi
Snack - 50 grams of raw pumpkin seeds (peeled).
Lunch - Cook 200 grams of tofu with 2 chopped tomatoes, add 1 tablespoon olive oil and simmer for 20 minutes. Serve with basil.
Afternoon - 200g raw carrots. Wash them and cut lengthwise into thin strips. Squeeze a lemon into a cup, add salt and place the carrot slices in a bowl. Thus carrots become more juicy and delicious.
Dinner - 300 grams of cooked lentils, you can cook with vegetables - tomatoes, carrots, garlic.

Saturday - 1100 calories 

 
Breakfast - a large grapefruit
Snack - 200 g raw red peppers.
Lunch - 200 g spinach stew with 200 grams tofu, add 1 tablespoon olive oil, salt and spices.
Afternoon - 50 grams of raw almonds.
Dinner - stew 200 grams potatoes 2 tomatoes, 2 red peppers and garlic, add spices.

 

Sunday - 1300 calories 

 
Breakfast - an apple
Snack - 300 grams melon (or apple again).
Lunch - 200 g spaghetti (200 grams after being cooked). Prepare tomato sauce and tofu. 100 g tofu stew with 2 sliced ​​tomatoes.
Afternoon - protein shake, or 50 grams raw hazelnuts.
Supper - a bowl of thick lentil soup 300 grams.

Additional information protein diet for vegetarians:

 If 1100-1300 calories a day are not enough for you, then add 2 more fruit per day, one in the morning and the other for an afternoon snack. You can also increase the amount of tofu. Protein shakes in your diet are not binding and do not usually recommend their frequent drinking, but since this is an easy way to obtain protein, so I've included. It's OK to drink protein shakes, a problem is if you eat with them and not eat food that needs grinding. Where to find a protein shake - at grocery supplements, usually people who train in the gym know where there are shops. For vegetarians, soy protein is appropriate, look to no sugar and carbohydrates to him under 15%. Usually the packaging of the protein has a measuring spoon, which is a dose Pour a little water and whisk, then add more water - this is a protein shake.

Tofu, especially low-fat is an excellent source of protein especially for vegetarians. There are different types / trademarks tofu and they have a different taste. Try them to find one you like best (I personally like tofu cooked in soup or something, but not clean).

Nuts are very healthy food, but are high in calories. Between the diet limit it to 50 grams per meal.

Vegetables -  no restrictions, because they contain fiber and help your body to throw out toxins and keep your belly full (decreased appetite). If the evening before falling asleep experiencing hunger, then overeat with salad just did not put oil. Salt and vinegar are allowed, come and 1 tablespoon olive oil. Limit potatoes because they have a lot of carbohydrates.

If you are a vegetarian who eats milk, eggs and cheese, then you can substitute tofu with egg whites. 100 g tofu can be replaced with 3-4 egg whites. Cheese can eat up to 100 grams per day. Egg whites are 100% protein, so it is not limited, but cheese is oily, so I put a restriction. advantageprocessors

Protein Diet

Protein Diet - this is perhaps the most effective diet, especially if combined with exercise

Protein diet is to eat food, rich in proteins

Food rich in protein:

•     Fillet of beef, chicken, duck, whitefish and tuna.
•     Egg whites
•     Nonfat yogurt (carbohydrates but there are more than protein)
•     Cottage cheese and cheese
•     Skimmed tofu

Generally there is not a great variety of foods rich in protein and low in fat and carbohydrates. Most foods in their natural form have the three major nutrients.

Basic principle of the protein diet is that you restrict food intake, which is easily converted into fat,

eat mainly high protein food to keep your muscles 

and combine diet with exercise to maintain muscle mass.

Many articles discuss the importance of removing only subcutaneous fat rather than subcutaneous fat and muscles. The principle is simple: when there is energy shortages, the body begins to break down fat and muscle in the body to provide energy.To make the body "thinks" that the muscles should not be used to generate the energy.  If you do exercise your body will "think" that the muscles are necessary to sustain life and will only degrade fats.Protein diet strongly supports this principle, because the protein is food for the muscles, it can be stored as body fat only if taken more than necessary.It is customary for men to protein dose is 3 g (3.2 g) per kilogram body weight, ie 80 kg male can adopt 3 * 80 = 240 grams of protein per day.Protein dose for women is less than 3 g, about 2.5 grams per kilogram of body weight, ie 60 kg woman can take 2.5 * 60 = 150 g of protein per day.

What else can you eat while on the protein diet

Fresh salad and fresh vegetables. At least there are many salads any time of year - tomatoes, cucumbers, lettuce, cabbage - can be eaten in unlimited quantities. Especially tomatoes contain Lycopene, which is believed to potentiate the effect of protein diet (in fact quite tomatoes to eat, to feel the benefits of lycopene, though tomatoes are not a dietary supplement, where the substances are concentrated content ).

What NOT to eat when you are on a protein diet:

• Sweet things are forbidden - even fruit (although if you are eating very sweet fruits it is better than other sweet thing). No cakes, cookies, pastries, cakes - if something has a sweet taste - do not eat.
• Pasties - NO - this includes bread, pasta, spaghetti
• Forbidden food processing is fried and breaded in particular.
• How to prepare protein diet allowed in food
• Meat and fish - grilled, roasted or cooked without fat
• Salads are not flavor of oil! It is permitted only oil to be measured with a spoon rather than pouring directly onto the salad. On day 3-4 tablespoons olive oil are allowed, which is 1 tablespoon of salad.
• Egg whites - cooked or baked, with only salt and spices. For more delicious can be added to 50 g cottage cheese to them.
• Tofu is a very tasty soup. Cut in small pieces, add chopped leeks, boil a small (10-15 minutes), thicken with 1-2 egg whites, as whites pour a trickle into boiling soup, so to make the threads. Do not put much water in the soup, let it be little thick.
• Curd can be salted and eaten with a salad of tomatoes or substitute cheese salad Shoppe.
• Schedule meals when protein diet
• It is better to eat 7-8 times per day, which is unrealistic for people who go to work. So I will explain the principle and who can observe anything.

The idea is to never stay hungry, never to be sated. So eat every 2 hours.

Sample day when their protein diet

7-8 am - Breakfast (1 skimmed yogurt)10 am - late breakfast (tomato salad with 150 grams curd and salt)12 am - Lunch (150 g grilled meat and salad)2 pm - after lunch snack (1 skimmed yogurt)4 pm - late afternoon breakfast (egg whites with spices and salad)6 pm- dinner (150 g grilled meat and salad)8 pm - light late dinner (tofu soup).

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