Combine fat, protein and carbohydrates properly and you will lose weight without starving yourself. Lose two dress sizes with the protein trick.
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- Protein-containing foods
- Breakfast: No carbohydrates
- Noon: a lot of steamed vegetables
- Coffee & cake: cottage cheese and berries
- In the evening: salad, fish and meat
Many people now refrain from high-fat products to lose a few pounds by the summer. But is that really the optimal way? In fact, the right combination of fat, protein and low carbs will melt your "lifebuoy". Important to know: The nutrients are metabolized differently, and carbohydrates and proteins hinder each other. Those who want to lose weight without starving should therefore refrain from carbohydrates and proteins in a meal.
We have put together an ideal protein tag for you to follow. The rule of thumb is that the less carbohydrates, so bread, pasta and rice, land on your plate, the faster it works with the weight loss. To lose weight without hunger, there are plenty of fresh vegetables and fruits. But also nuts, legumes, fish, dairy products, meat and eggs are on your menu. They contain plenty of protein, which is good for fat loss and cravings can not even arise.
Protein-containing foods
- Lean meat (eg fillet and schnitzel),
- Poultry without skin,
- Fish and seafood,
- low-fat milk and dairy products,
- Legumes,
- eggs,
- Nuts,
- Tofu,
- vegetables
Breakfast: No carbohydrates
Avoid carbohydrates at breakfast, so start the lean-turbo. With scrambled eggs or a portion of yoghurt with fruit you start your day full and fit.
scrambled eggs
¼ bunch cut chives in fine rolls. Whisk 2 eggs (size M) and chives, season with salt and pepper. Spread a pan with ½ teaspoon of oil. Add eggs and allow to stir while stirring. ½ kiwi, 4 cherries, 1 baby banana and a cup of coffee. 260 kcalE 16 g per serving, F 16 g, KH 11 g
Noon: a lot of steamed vegetables
A large portion of lean meat, fish, tofu and a lot of steamed vegetables or a crisp salad. So your plate is well filled. And you lose weight without hunger and without a carbohydrate-rich side dish.
Steak with vegetables
Dice 1 shallot. Cut 100 g of tomatoes and yellow pepper into large pieces. Slice 100 g carrots and 75 g zucchini. Season 100 g of rumpsteak with salt and pepper. Fry in 1 tablespoon of oil, turning for 2 - 4 minutes. Take out and beat in aluminum foil.
Put the shallot in the frying fat and sauté briefly. Add prepared vegetables and fry for 2-3 minutes. Add 50 ml of water, bring to the boil and simmer for about 6 minutes. Season with salt and pepper. Chop 4 stems of parsley. Sprinkle meat and vegetables with parsley.
For steak with vegetables, there's a glass of water.
Approx. 310 kcalE 27 g, F 15 g, KH 16 g per serving
Coffee & cake: cottage cheese and berries
You may be surprised, but you may actually nibble: with a lot of quark and berries, our cupcake in the glass tastes wonderful. Even a cup of cappuccino is in it.
Cheesecake in the glass
Melt 10 g of butter. Crumble 2 spoonfuls. Mix butter and breadcrumbs. Put in a glass and press down.
Mix 75 g of skimmed quark and 1 tsp of vanillin sugar. Fold in 25 g of redcurrants. Place quark mixture on the biscuit bottom, decorate with a few berries and chill until ready to eat.
Approx. 200 ccalE 12 g per glass, F 9 g, KH 16 g
In the evening: salad, fish and meat
Combine salad with protein-rich fish and meat. Also good fat, as it is found in avocados, olives and olive oil, is perfect. An alternative is cooked vegetables and a quark dip.
Tuna salad
Read 25 g lamb's lettuce. Halve 2 cherry tomatoes. Drain 1 tin (80 g) of tuna (natural). Peel leaves from 2 stalks of mint.
For the dressing, mix 35 g of low-fat yoghurt and juice of ½ lemon. Season with salt and pepper.
Mix lettuce, tomatoes, tuna, 3 mini mozzarella balls, 10 g of peas, mint and dressing. Arrange salad in a bowl. There's a juice spritzer (mixing ratio of juice and water 1: 3).
Approx. 180 ccalE 19 g, F 7 g, KH 8 g per serving
