The lean protein diet is based on the consumption of protein-rich foods that contain few calories such as poultry, fish, vegetables and vegetables, for example, and after two weeks, fruits.
In this diet food with carbohydrates such as rice, pasta or potatoes is excluded from food for 2 weeks, which can then be consumed again, but in moderation to maintain weight. In it, one can eat as much food as he wants, there being no restriction on quantity.
What to Eat in Lean Protein Diet
What you can eat in the lean protein diet are
- Foods rich in lean protein in the amount you want - examples: poultry, fish, eggs and light cheeses
- Vegetables and vegetables, at most 3 variations per day - examples: cabbage, lettuce, tomato, cauliflower, broccoli, onion, cucumber, zucchini, okra, turnip, radish, chard, jiló, parsley, chicory, endive, palmito, eggplant, peppers, spinach, cabbage, watercress and arugula.
- Dietary gelatine, or another since it has no sugar, is a dessert that one can eat at will.
- After 2 weeks of starting the diet you can eat fruits, such as: melon, watermelon, avocado, mango, papaya and lemon.
The drinks can be water, teas or coffee, without sugar or with sweetener without fructose, like Stévia, for example.
What Not to Eat in Lean Protein Diet
What you can not eat in the lean protein diet are the high carbohydrate foods like:
- Rice, wheat or corn;
- Beans, chickpeas, lentils or peas;
- Banana, grape, fig (dried), plum, persimmon, chestnut, coconut (pulp), jackfruit, quince, loquat, date, almond or tamarind;
- Any kind of potato;
- Sugars that are: sucrose (sugar cane or beet), glucose (grape sugar), lactose (milk sugar), maltose (malt sugar), fructose or levulose (fruit sugar);
- Milk, wafer, biscuit, flour and its derivatives, honey, molasses, beer, peanut, avocado, carrot, beetroot, cornstarch, pasta, yogurt, pudding, everything containing sugar and chocolates.
After 48 hours without eating carbohydrate foods the body starts a process in which it fetches stored fat to produce energy.
Lean Protein Diet Menu
An example of a lean protein diet menu is:
- Breakfast and snacks - unsweetened gelatin with coffee without sugar or scrambled eggs with light ham.
- Lunch and dinner - grilled turkey steak with lettuce salad and tomato or hake cooked with broccoli. The vegetables can be seasoned with olive oil and vinegar.
The lean protein diet can cause symptoms such as headache, bad breath, muscle aches and constipation on the first day, but gradually the individual becomes accustomed and these symptoms go away.
Useful links:
- Foods high in protein
- Foods rich in carbohydrates
