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In recent trials and studies a protein dominant diet is probably the most powerful and effective diet that supports weight loss for women, especially if combined with regular exercise.
What is protein dominant diet?
Quit simply, it is a diet where you eat more high protein food.
High protein food
- Lean Meat – veal, chicken, fillet steak
- Fish – white fish, tuna
- Egg whites
- Low fat milk
- Low fat yogurt (more carbs here than protein)
- Low fat feta cheese
- Low fat tofu
The list confirms there is little variety of high protein food and at the same time low carb and low fat. Most of the foods in their natural/original mode have three of the main nutritional ingredients – protein, carbohydrates and fats.
The main principle in protein diets for women is to limit the food that easily transforms into fat and consuming mainly high protein food that feeds muscles.
Combining protein diet with exercise guarantees that you burn fat and you don’t burn muscles (they make you look fit, don’t be afraid to become "bulky" – women can’t get bulky).
What is often misunderstod is the importance to burn only fat, and not burn fat and muscle. There is a very simple principle: Energy (food) deficiency urges you to find new energy resources that happened to be body fat and muscle.
If you exercise along with a protein diet, your body “thinks” that muscles are important to sustain life and you burn only fat.
Protein diets support the above statement because protein is the primary fuel for feeding muscles.
Note: Protein (like carbs) can also be transformed into fat, but only if large amounts are consumed. The main difference between carbohydrates and protein, carbohydrates do not feed muscles.
How much Protein should a woman consume?
As a general rule women need 2.5 grams of protein per kilogram of body weight. For example a 60kg woman can eat 60 x 2.5 = 150 grams of protein per day over 6-8 meals.
What other food groups you can eat on protein diet?
Mainly salads and fresh vegetables. Tomatoes, cucumbers, lettuce, cabbage – eat these as much as you like, especially tomatoes, other red fruits and vegetables, such as red carrots, watermelon and papayas, all contain Lycopene. Lycopene increase the benefits of a protein diet, even in small quantities.
Food groups that DO NOT compliment protein diets
Sweets are absolutely prohibited, even the fruits should be consumed sparringly (although if something sweet is a must, in desparation fruits are better choice). No cakes, puddings, candies etc,..
Dough food – bread, pasta, pizza.
Suggested preparation and cooking (No Frying)
Meat and fish – on BBQ, baked or boiled.
Salads – don’t add dressing or sauce. Only olive oil, flaxseed oil and vinegar are allowed. Suggest measuring with a teaspoon all oils. Daily allowance is 3-4 spoons of olive oil or flaxseed oil.
Egg whites – baked or boiled, add only salt and seasonings. From time to time some white cheese (no more than 2 ounces).
Tofu (toufu) is great protein source and is very delicious cooked in soup. Cut the tofu into small cubes, add leaks and a little salt, boil for 10-15 minutes. After that add 1-2 egg whites and pour them into the boiling soup – the idea is to make white threads. A very tasty and high protein soup that is better with less water.
Cottage cheese – add to salads or scrambled egg whites.
Ideal eating schedule for protein diets
Spreading your required protein intake (calculated from above equation), over 7-8 times per day, is ideal but not always realistic. If the number of meals in the day is too difficult to maintain than try to ensure you never feel hungry - hunger is usually satisfied with a quick fix that is usually not part of the diet. Eating every 2 hours is the ideal schedule.
An example eating plan (exercise am or pm)
7-8 am – low fat plain yoghurt (no more than 1/2 kg)
10 am – 150 grams cottage cheese with tomatoes.
12 am – 150 grams baked meat and salad.
2 pm – plain yogurt
4 pm – egg whites and salad
6 pm – 150 grams baked meat (or fish) and salad
8 pm – tofu soup
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