During the diet, the amount of carbohydrates and fats should be reduced to an acceptable level.

In order not to feel the constant feeling of hunger, you need to include more protein in the diet.

One of the best sources is dietary meat, which will contain less fat and more protein with a good amino acid profile.

Nutritional value of the product

To find out which meat is dietary, you should evaluate its chemical composition. On average, it will be as follows:

• proteins up to 16%;
• carbohydrates up to 1%;
• fats up to 15%.

Important! Meat contains a number of vitamins and minerals necessary for the proper functioning of the body, as well as many other substances, for example, in red meat there is creatine, which is useful for strength loads and has many properties.

The lowest calorie meat is the one with the least fat. These varieties include individual parts of chicken, beef, turkey and some others, depending on how the animal was raised, its diet, and so on.

The benefits and harms of different varieties

Disputes over the use of meat, not only during a diet, but in general, have not subsided for a long time. Many refuse this product, claiming that the human body absorbs it poorly. At the moment, there is no scientific justification for this position.

You can also eat meat while losing weight. However, fatty pork, for example, will not be beneficial when dieting. You need to choose those types that contain less fat. Proteins from meat are easier to digest than vegetable proteins, they have a better amino acid composition, but fats are considered relatively harmful, it is better to get them from vegetable sources. Beef will be useful for a diet, especially when it comes to lean tenderloin

Obviously, meat can be eaten while losing weight. This is evidenced by the overwhelming number of nutritionists, the main thing is to choose the right varieties and not consume too much.

Place in the diet of proper nutrition and diet

Meat plays an important role in the diet, especially when it comes to dietary types, for example, chicken breasts, beef tenderloin, turkey. Even to the eternal question, is it possible to eat pork on a diet, the answer will satisfy ardent lovers - it is allowed if you choose lean parts.

The amount of proteins from animal sources should be about 60%, since only such sources are fully balanced in terms of amino acid composition.

But such sources are not only meat, but also fish, dairy products, eggs and the diet should be built taking into account these factors. It turns out.

Everyone chooses the products that he will use in the diet, depending on his preferences and financial capabilities. But it is advisable to add one or two servings of meat products every day.

Is it possible to eat while losing weight

Meat, like other animal sources of protein, not only can be eaten on a diet, but also necessary. Lean meat is undoubtedly. With a minimum of calories, the body receives a sufficient amount of quality proteins. The only question is in the choice of specific varieties. On the question of whether it is possible to eat lamb on a diet, you can give a positive answer only when the diet is not too strict, since lamb contains a decent amount of fat, but with beef everything is easier, it is allowed, and its low-fat parts are considered one of the the best.

What are the selection criteria

It is believed that the list of the lowest calorie meat necessarily includes chicken, turkey, beef, rabbit.

When choosing meat on a diet, you need to pay attention to the following factors:

1. The amount of fat in the composition. Better that there are fewer of them.
2. The amount of proteins. The bigger, the better.
3. Amino acid composition. It is better that the composition contains more essential amino acids.

The rest depends on the preparation method. It is better to cook, bake in the oven or grill, as frying will use oils that are not always useful after heat treatment and only increase the calorie content.

How much to eat per day

The amount of meat consumed per day depends on the amount of protein obtained from other sources, as well as the weight of the athlete, his metabolism and other factors.

Important! In general, the percentage of protein in the diet can range from 2 to 3 grams per kilogram of the athlete's weight, sometimes 4, more is rare. The percentage of protein from animal sources should be around 60 percent. From these indicators, you can calculate the amount of meat consumed.

If an athlete weighing 80 kilograms, while losing weight, consumes 3 grams of protein per kilogram, then the total amount will be 240. 60% will be 144. So, if the average meat contains about 15 grams, then up to 500 grams of meat per day is allowed if it is dietary ... The rest of the protein is best obtained from other sources (eggs, milk, fish, and so on).

When to use it best

Eating dietary meat is possible both in the morning and in the afternoon. If the product is more oily, then it is better to leave it in the morning or afternoon.

For example, turkey or chicken, there is no fundamental difference, can be eaten for dinner, but it is better to leave pork for lunch. In any case, it is not recommended to eat meat at night, since the use of any products late in the evening is not allowed in principle.

We choose which product is considered the lowest calorie and useful

The use of this or that meat on a diet should be deliberate. Some types are fatter, others less, therefore, you need to choose taking into account this factor. The list of low-calorie meat must necessarily take into account its fat content.

Veal

Veal is considered the most useful product on the diet, as it contains only 1 percent fat per 100 grams, and protein in it 20. It can be eaten almost without restriction, even for dinner.

Veal contains many minerals and is balanced in amino acid composition. The only drawback is its price, such meat will not be available to everyone.

horsemeat

Losing weight does not often have a question whether horse meat is dietary meat or not, since it is rarely found on sale. In fact, such a product is very useful, it contains a lot of creatine, minerals, protein and not so little fat, about 7 grams.

Venison

When you think about whether to eat venison or not, the answer will be unequivocally positive, although it is difficult to find it on the shelves, at least in the western part of the country. However, this does not implore its beneficial properties. Such a product contains little fat, about 8-9 grams, almost 20 grams of protein and many useful substances.

Hen

Chicken is the most affordable meat in Russia. There is a lot of it on the shelves, it is relatively inexpensive. It is easy to prepare and tastes good to most. The percentage of protein in it is about 20, but it all depends on the specific part, and the average fat is about 9 per 100 grams.

Turkey

Turkey is considered one of the most popular types of meat in the world for losing weight, but in Russia it is not so widespread. However, it is worth paying attention to, since it contains 21 grams of protein and 12 grams of fat, is easily absorbed by the body and has a pleasant taste when prepared correctly.

Beef

Beef has almost the same health benefits as veal, but it can be tough after cooking and is slightly higher in fat, around 12%. You can cook many dishes from it, but for the price it will be more expensive than chicken and pork, which makes such meat less popular.

You can eat beef on a diet, or it is more fatty varieties that may not be available to those who are losing weight.

Rabbit

The rabbit is also considered dietary, but has not been widely adopted due to the high price. It contains about 13 grams of fat, but more than 20 grams of protein.

Mutton

Lamb is considered fat, it contains more than 20 grams of fat for every 100 grams. Eating lamb or not is a controversial issue, but you can afford a small amount in the morning if it is not daily. But lamb has a lot of protein, about 25 grams.

Pork

Pork obviously cannot be counted among lean meat, since the percentage is up to 30. However, if you use tenderloin in cooking, the figure can be significantly reduced. Pork is not suitable for a daily diet, but you can turn it on a couple of times a week, in the morning.

Goose and duck

What should be discarded is the meat of geese and ducks. The percentage of fat in them is off scale, 33 in geese and more than 60 in ducks. Even a small bite can ruin your diet and negate all restrictions. So it is obvious that when choosing between eating duck or not, it is better to choose the second option. You can afford a small piece, for example, on holidays, but this should not be a habit.

Low calorie recipes

There are a lot of recipes, you can improvise, experiment. The main thing is to choose dietary meat and other ingredients, as well as add oil to a minimum.

Experts' opinions

Most nutritionists and athletes agree that meat should be included in the diet, provided that it is dietary and low-fat. The list of lean meat for a diet is about the same offered by them.

Alexey Kovalkov, nutritionist

A well-known nutritionist claims that losing weight does not require such strict diets, as many believe. The main thing is to find the right diet in which meat, including fried meat, can be present. However, he believes that there should be a measure in everything, so excessive use of this or that product will never be beneficial.

Mikhail Gavrilov, nutritionist

Doctor of Medical Sciences and nutritionist Mikhail Gavrilov advises to approach the choice of meat consciously. You need to choose those varieties that are less fatty and rich in protein. Fatty sausages, sausages and convenience foods are best avoided.

Ashley Freeman, fitness model

The model and author of various methods in the field of fitness and weight loss believes that the diet should be enjoyable, but extremes should be avoided. Therefore, if an athlete wants to eat meat, it is better not to deny yourself, but choose dietary, healthy varieties, and not fatty pork or sausage.

Useful video

Watch a video on how to choose dietary meat:

Main conclusions

Obviously, the lowest calorie meat is the one with the least fat. This is what should be included in the diet of losing weight, and not fatty duck, lamb, sausages and semi-finished products. It is also worth paying attention to the amount of protein and its amino acid composition.

But do not give up your favorite dishes altogether. If there are no medical contraindications, you can even afford a pork steak or, for example, lamb. The main thing is that it is not excessive and not regular.

What are types of dietary meat? Nutritional value and benefits of each. Diet (lean) means meat that is low in fat. Such meat often becomes the basis of the diet for weight loss, as well as in the treatment of various diseases.

Due to the content of protein and essential acids, meat is an integral part of the diet of people leading an active lifestyle and experiencing physical activity. Proteins in the diet contribute to faster weight loss, due to the fact that they are digested for a long time, unlike carbohydrates, and do not turn into fat. Without protein, it is extremely difficult to build muscle relief, here lean meat is the number one product!

So consider types of dietary meat

Hen

Chicken is easy to prepare and available at any store or supermarket.

On average, the calorie content of chicken meat is 165 kcal, proteins - 19.5 g, fats - 9.6 g. But its calorie content varies depending on what part of the chicken you eat, as well as how you cook it.

Chicken is good for our immune system. Those who consume boiled chicken meat are much less likely to suffer from colds.

When talking about the benefits of chicken, I mean boiled, baked or stewed meat, not fried.

To reduce the amount of fat, separate the chicken from the skin before cooking.

Rabbit

The rabbit is rightfully considered one of the dietary meats. In terms of properties, this meat is very similar to chicken, but it is still more useful. Rabbit meat normalizes lipid metabolism - speeds up metabolism. Due to the fact that there are almost no sodium salts in its composition, it is included in the diet of children, nursing mothers and elderly people.

The calorie content of rabbit meat is about 180 kcal per 100 grams, proteins - 21 g, fats - 11 g. This dietary type of meat is absorbed by humans by 90%.

Another plus is that if you are prone to allergic reactions, then rabbit meat is the best choice for your diet, it is hypoallergenic.

Turkey meat

Such type of dietary meat, like turkey meat, contains little cholesterol and is well absorbed while containing a lot of useful substances.

As for the calorie content of turkey meat, it depends, as in chicken, on the parts consumed in food. The turkey breast is 120 kcal, and the fillet is 113 kcal. The average calorie content of turkey meat is about 200 kcal per 100 grams, proteins - 20 g and fats - 12 g.

In dietary nutrition, you should give preference to the light part of the turkey, which has the least amount of fat.

In terms of availability on our counters, it is not inferior to chicken.

Veal

If we take into account the calorie content of veal, which is about 100 kcal per 100 g, 19 g of protein and only 2 g of fat, then veal can rightfully be called the most dietary type of meat.

Veal contributes to the regulation of blood glucose levels, which is very important during a diet.

But there are also disadvantages: her muscles are not sufficiently formed, and immature fibers are unhealthy. Veal can and should be included in the diet, but not more often than once a week.

Beef

Beef can be safely included in your diet, it helps to normalize the acidity of the stomach, and is easily and quickly absorbed by the body. However, we are talking more about beef tenderloin which is low in fat and is considered lean meat.

100 grams of beef tenderloin contains about 120 kcal, 20 g of protein and 3 g of fat.

The downside is the fact that the process of cooking beef is very laborious and takes a lot of your time.

horsemeat

On this type of dietary meat we advise you to pay attention to athletes. The protein contained in horse meat is ideally balanced in terms of amino acid composition. This meat lowers blood cholesterol, regulates metabolism, and neutralizes the effects of radiation.

As a minus-specific taste, not quite familiar to most people. Horse meat is not very popular in Ukraine and it is not easy to find it on supermarket shelves.

If you do eat this meat, then choose the youngest meat.

100 g of horse meat contains about 144 kcal, 20 g of protein and 7 g of fat.

Mutton

Although mutton is hard to name dietary type of meat, we still included it in our list. Lecithin contained in lamb meat has a beneficial effect on the body's metabolism and normalizes cholesterol levels. Lamb is the record holder for iron content among meat, therefore it is recommended for anemia.

Outcomes

I would like to note that you should not forget about the method of cooking meat, because even the most dietary meat will turn into an enemy of your figure and health, if you fry it in oil and add various fatty sauces.

The best way to cook is steamed meat, baked in the oven or boiled.

After analyzing types of dietary meat, their advantages and disadvantages, you can conclude which one will help you gain muscle mass, which one will lose weight, and which one will restore your health.

The wild rhythm of modern society, air pollution, a general deterioration in the environment and, as a consequence, a deterioration in the health of the population - all this and much more is increasingly forcing people to seriously think about their own health. One of the main factors that makes it possible to strengthen the body and improve one's health has always been and remains a correct lifestyle. This is the daily routine, and sports, and the rejection of bad habits, but the main component of a healthy lifestyle is a correct, balanced diet.

The issue of proper nutrition is one of the most acute today, because with the deterioration of the environment, the quality of food also deteriorates, and the huge popularity of fast food restaurants offering a lot of tasty but unhealthy food is increasingly leading people to diseases of the stomach, intestines, gastritis and obesity. That is why interest in dietary nutrition is increasing every day.

in our diet

Man by nature is an omnivorous creature and needs a huge amount of proteins, fats and carbohydrates, as well as various vitamins and microelements, which are becoming less and less in the food he takes. That is why it is recommended to give preference to natural and dietary products. Despite the fact that finding them on the shelves becomes more and more difficult every year. The choice of dietary products is quite large:

1. Vegetables are an irreplaceable source of vitamins in the diet of every person. At the same time, almost any can be called dietary, with the exception of potatoes. At the same time, the body can get the most benefit from raw vegetables, they retain the most vitamins.
2. Fruit is another source of fiber and vitamins needed by any body of all ages. However, not all of them can be called dietary. Grapes, pears, bananas contain a large amount of sugar, so they cannot be considered low in calories.
3. Dairy products are a natural and extremely healthy source of fats and proteins for the body. In order to choose the right dietary dairy products, it is enough to follow a few simple rules: carefully look at the composition (there should be no artificial additives in dairy products) and pay attention to products with the lowest fat content, give preference to natural yoghurt rather than sour cream when choosing a salad dressing ... At night, even doctors recommend drinking a glass of low-fat kefir to improve bowel function. So in building a diet, you must not forget about the benefits of dairy products.
4. A fish. It is the richest food in calcium and phosphorus. However, when it comes to dietary nutrition, it is worth paying attention to varieties of white fish, they contain the least amount of fat, which, although extremely useful, will not be dietary if consumed frequently in large quantities.
5. Meat is perhaps the most important and most complex product that the human body needs so much. Since ancient times, people have been hunting and were primarily predators. That amount of protein, essential for a healthy diet, is difficult to get from any other product.

Diet meat: what are the benefits for the body

Choosing the right dietary meat is a rather complicated process, because dozens of different product names look at us from the shop windows, and not all of it is dietary. So, for example, pork or lamb can never be named because of its high content, although it is less fatty, but choosing the right dietary meat without knowing some of the rules and characteristics is quite difficult. At the same time, turkey or rabbit meat is recognized by all experts as the lowest-calorie types of meat, rich in useful microelements, however, its cost will be slightly higher than usual. Let's figure out what is the use of such a product and why it is worth going for this overpayment for the sake of your health.

Diet meat is called such, first of all, due to the fact that it contains less animal fat, and therefore less cholesterol, which over time has a bad effect on the work of the heart, clogs blood vessels and can lead to blood clots. But there is much more protein and amino acids useful for the body. Also, dietary meat contains a huge amount of extremely important and useful microelements for humans: iron, magnesium, calcium, phosphorus and a number of vitamins. So eating such a product will give the body everything it needs. A balanced diet, as you know, is the key to a healthy diet, and for many, a safe way to lose weight.

Better meat or poultry?

As mentioned above, there are a huge number of types of dietary meat, and everyone can find something close to him in this list. It is believed that the most useful is poultry, and this is partly the way it is. However, many people, switching to dietary food for various reasons and giving up fatty lamb or pork, cannot get used to light poultry meat for a long time, and this is not necessary. It turns out that the meat of many animals is no less useful and dietary than poultry.

Healthy animal meat

So, here you can safely include:

1. Beef - however, not all of its parts can be called dietary. For example, the thigh is quite fatty and hard to digest, but the tenderloin or thin part is the healthiest part of beef.
2. Veal - in fact, this is the same beef, but much healthier, contains less fat and is a fairly dietary product.
3. Horse meat is a rather original and even unusual meat to taste. It is considered one of the lowest in calories.
4. Rabbit meat is perhaps the healthiest and most dietary meat of all. Moreover, it is believed that it almost never causes allergies, and it is recommended to start feeding young children.

Diet poultry meat

Poultry at all times was considered the most dietary product. However, it is worth noting that goose and duck are unlikely to make this list. This is a very fatty bird, which, in terms of calorie content, can be compared with the same mutton.

However, poultry meat, which is more popular in our diet, is really low-calorie and extremely healthy. There are two such types of dietary poultry meat:

1. Chicken is a dietary meat, the most popular on our table. It contains a large amount of trace elements and vitamins, as well as protein. That is why dietary is recommended to patients as the best way to strengthen the body.
2. Turkey is less popular than chicken, but no less useful. This poultry is considered hypoallergenic meat and contains a number of important amino acids that help the body get rid of cholesterol.

How to best build your diet

Is a diet food with meat possible? Yes. But nevertheless, when it comes to this product, even a dietary one, one should not forget that meat is heavy for the body and, when composing a diet of proper nutrition, it is worth determining not only what type of it is best to eat, but also when it is better to do it. and also with what it can be combined when preparing dishes. There are a few simple rules to learn here:

1. For meat dishes, it is better to choose the daytime, for example, lunch. But if you dine late, then in this case you can limit yourself to a simple rule - do not eat meat after six. You can always have dinner with vegetables, drink a glass of low-fat kefir before going to bed.
2. You should not combine meat, even if it is dietary, with starchy foods and cereals. Cereals are best absorbed in the morning and take a long time to digest, like meat, so heaviness will arise in the body, and the stomach will receive an additional load.
3. It is best to combine dietary foods especially raw. The fact is that the latter contain a large amount of fiber, as well as trace elements that help accelerate the digestion process, thereby the body will more quickly and easily cope with its work of digesting meat. You will not get too heavy, and the lunch will turn out to be truly dietary.

The best way to cook meat

As mentioned above, dietary meats are best consumed with vegetables. It is recommended to stew or bake it, avoiding adding oil during cooking, or simply boiling or steaming it. As a side dish, you can add a fresh vegetable salad seasoned with lemon juice or balsamic vinegar to this dish. If you want to cook hot stuff, then nothing limits you except your own imagination: you can cook stewed cabbage rolls, carrots and minced chicken; make a vegetable stew with zucchini, tomatoes, eggplant, carrots and pieces of veal, or bake a turkey leg in the oven in slices of courgette, pepper and tomato. Experiment as you please, because all this is not only useful, but also very tasty.

Diet foods: healthy doesn't mean expensive

Very often, a person who, due to health reasons, has to give up fatty meat and switch to a dietary one, comes across the price issue of a "diet", because turkey, rabbit meat, veal is not a cheap pleasure, and not everyone can afford it every day. That is why it is worth saying a few words about chicken separately. It is truly dietary meat, especially its white meat. Moreover, chicken can be cooked in any convenient way: bake, boil, stew, make soup, stuff, and much more. Therefore, the diet can be quite varied, even if you have to consume only it. In addition, chicken is in many ways superior to other types of dietary meat in terms of the vitamins it contains, and the price of this poultry is the most democratic on the market.

As you can see, when approaching the issue of proper nutrition and composing your harmonious diet, choosing dietary meat is quite simple, because there are a lot of it, for every wallet, and most importantly - taste.

Man must eat meat! Vegetarians will disagree with this statement, but meat-eaters and nutritionists will unanimously support it. Because meat is tasty, satisfying and healthy. It provides us with essential amino acids - those constituent parts of proteins that our body cannot synthesize on its own and must receive from food. Muscles are then built from them, enzymes and hormones are formed, therefore, a lack of protein affects the state of the whole organism. In addition, with meat, we get iron, zinc and some vitamins. For example, folic acid - normal development of pregnancy is impossible without it, B vitamins, which are needed for restful sleep and good performance, and niacin (PP) - it is necessary for proper metabolism, skin and stomach health. However, we are not talking about all types of meat. Some are too low in protein and too high in saturated fat and cholesterol, so they are more harmful than good.

The rabbit is not only valuable fur

Rabbit meat is recognized as the most dietary meat. Compared to other species, it contains the maximum amount of protein - 21% and the minimum amount of fat - 15%. The ratio is ideal, so the phrase "A rabbit is not only valuable fur, but also the most dietary and easily digestible meat" is absolutely true. In addition, the product has hypoallergenic properties and is suitable even for the diet of babies. You won't get better from such low-calorie meat and you will get a lot of benefits, so go to the store and choose the freshest rabbit meat - odorless, dry, pale pink in color (no bruises and bruises!). And pay attention to the carcasses: so that the buyer does not confuse the valuable rabbit meat, producers leave the skin on their paws.

Light birds

In second place after rabbit in the ranking are horse meat, venison, chicken and turkey meat (goose and duck are much fatter). Proteins in them are about 20%, and fats - from 9% to 20%. Exotic meat is sold in supermarkets, although it is quite expensive. But chicken and turkey are available. The main thing is to beware of dishes made from wings and necks. There is very little meat in them, but there is plenty of oily skin and subcutaneous fat. Therefore, enjoy the legs, and even better, the breast - the most dietary and hypoallergenic part of the carcass.

There is not much harmful cholesterol in it - about 60 mg per 100 g of product. Just choose the freshest bird in the store. If you smell even a faint smell of rotten meat, refuse to buy. And carefully consider the external appearance of the carcass: the skin should not be grayish, but with a pinkish tinge of pale yellow color. Keep in mind: if white fat is considered a sign of good lamb or beef, then the opposite is true with the bird - it should be yellow. And try to avoid using frozen carcasses altogether. According to new domestic laws, they should contain no more than 4% moisture, however, some unscrupulous producers pump chickens with water with moisture-retaining chemical brines, which help to achieve weight gain of up to 20%. You will definitely not get any benefit or taste from such a product.

Veal tenderness

Gourmet meat eaters most of all value well-ripened marbled gobies meat - it has a large number of internal fatty streaks (they were formed due to grain feeding), which make the steak incredibly tender, tasty and juicy. But nutritionists have more respect for low-fat veal and beef - they contain an average of 18-20% of proteins and fats. However, they cannot be called unequivocally useful.

Some experts blame veal for the immaturity of muscle fiber, which is allegedly harmful to health, and beef is criticized for the presence of bad cholesterol, which accumulates in the body and causes many serious problems - atherosclerosis, heart attacks, strokes. Moreover, American scientists recently proved that red meat (beef, lamb, pork) contains substances that increase the risk of developing cancer of the gastrointestinal tract. Therefore, you should not lean on steaks every day, and with age, it is advisable to reduce their number to a minimum.

Pig is banned

From the point of view of nutrition, lamb and pork are considered the most harmful. The first has only 16% protein, the second only 11%, but the amount of saturated fat is 70%. In lamb, the latter is less, but it has rather tough muscle fibers that are difficult to assimilate in the body. Pork is very poor in nutrients and is more a source of fat and cholesterol, which disrupt metabolism, lead to obesity and cause cardiovascular disease. Therefore, no matter how much you love barbecue pork ribs, lard with garlic and fried shank, you will have to give up such treats for the sake of a slim figure and good health. Perhaps the only part of the pig that you can sometimes afford is the tenderloin: it contains the least amount of fat.

The meat diet for weight loss is a modification of the recently popular methods of weight correction and, as the name implies, is primarily intended for inveterate meat eaters who, in principle, cannot imagine their life without this food product.

A high-protein diet, consisting mainly of meat dishes of various origins (pets, poultry, fish), is quite satisfying and this compares favorably with strict and low-calorie dietary regimes, which are often accompanied by a feeling of indomitable hunger. In addition, while losing weight on meat, there is no need to weigh food, calculate its calorie content or monitor the combination of foods. The basic rules and assortment of the menu of this diet are very simple and unassuming, which, combined with a fairly decent effectiveness in terms of weight loss and a short duration, makes it attractive for both men and women who want to quickly get rid of a few extra pounds.

The motto of meat loss may well be the phrase - "Eat and lose weight", of course, if such a unidirectional diet meets your food preferences. The mechanism of action of this diet, as well as all other high-protein diets, is based on the principle of the formation of an artificial deficit of carbohydrate energy in the human body, which leads to its extraction from previously accumulated fatty deposits. Depending on the goal, a losing weight person is given the opportunity to independently choose the duration of adherence to the meat dietary regime in the time interval from 3 to 10 days. For a week of maintaining such a diet, it is quite possible to rid your own body of 4-7 kilograms it does not need and say goodbye to a few centimeters on your hips and waist.

The value of meat in human nutrition

Due to its excellent taste and valuable nutritional properties, meat of animals and poultry occupies one of the key places in the human diet. The nutritional value of this popular and popular food product is primarily determined by the presence in it of a large amount of high-grade and high-quality animal protein, which performs many useful and sometimes irreplaceable functions in the human body. It is protein that activates the growth and recovery processes of virtually all cells in our body, plays the role of a vehicle for some molecules necessary for its vital activity (for example,), is the second most important source of energy and in the form protects the body from external infections.

In addition, some of the nutrients contained in meat, in terms of their chemical composition, nutritional value, beneficial properties and balance, simply cannot be completely replaced by the consumption of other foods. In addition to high-quality protein, the meat structure contains essential fats, extractives, many mineral compounds, etc. Consumption of meat dishes is fully capable of providing a person iron , phosphorus , potassium , iodine , magnesium , zinc , sodium and other equally important macro- and microelements. Almost all vitamins of the B group (,, etc.), as well as vitamins, enter the human body with meat. TO and . The extractive substances of this product contribute to the transition of most of its useful components into the broth and at the same time serve as activators of gastric secretion, thereby facilitating the processing and assimilation of food.

Naturally, the nutritional value of meat will directly depend on its type and variety, as well as on the conditions of feeding and keeping animals, poultry, fish, etc. Depending on its origin and quality, various meats are used in cooking to prepare a wide variety of dishes by heat treatment (frying, cooking, stewing, etc.) and even without it (for example, tartar).

In cookbooks of different nationalities, whole sections are given to the recipe for meat dishes, sometimes occupying half of the entire text. In addition to the meat itself, the so-called animal by-products (liver, tongue, kidneys, hearts, etc.) are widely used, which are not inferior, and sometimes even superior, in terms of nutritional and taste characteristics. In addition to cooking independent dishes, sausages, canned food, pates and all kinds of semi-finished products are made from offal. All meat products taste great with other foods from various gastronomic categories, including vegetables, cereals and even fruits.

What kind of meat is considered dietary?

From the point of view of dietetics and cooking, dietary meat is a product with a minimum inclusion of fat and a maximum content of substances useful for human health and life. It is on such meat that various nutritional regimes are often based, designed for weight loss and even preventive therapy for diseases of the systems of the human body. In turn, without meat protein, it is quite difficult to construct your own body in terms of muscle relief, and therefore for strength athletes such a product is also a food ingredient of primary importance. Rabbit and chicken meat is considered the most dietary, but in the case of a meat diet itself, it is worth considering other types of meat, which will not only be useful for losing weight, but will also be able to comprehensively diversify its menu.

Rabbit

Rabbit meat is deservedly considered the leader among dietary types of meat, and primarily due to its hypoallergenic , allowing it to serve as a supplier of complete protein and other useful substances, even for people with other meat dishes. The calorie content of this product is on average 180 kcal per 100 grams, the amount of proteins and fats in which, respectively, is 21 g and 11 g. Rabbit meat is absorbed by the human body by 90% and surpasses chicken in its beneficial qualities for its health. Due to the practical absence of sodium salts, rabbit meat is often present in the diet of nursing mothers, the elderly and children. One of the most beneficial properties of this meat is the activation of lipid metabolism by it, which leads to an acceleration.

Hen

The average calorie content of 100 grams of chicken is in the region of 165 kcal, and a similar amount of meat from this poultry includes approximately 20 g of protein and 9 g of fat. However, these parameters vary significantly depending on the parts of the bird carcass used for food and the presence of many of their favorite skin on them, which basically contains the very substances harmful to humans. Lean boiled chicken meat, and even more so the broth from it, is very useful for. According to many studies, the use of these two dishes significantly reduces the very possibility of colds, and in their presence contributes to the speedy recovery of the patient. In addition to its dietary qualities, an important advantage of chicken meat is its availability in terms of purchase and ease of preparation.

Turkey

Following its closest competitor in the poultry industry, turkey meat is valued for the presence of many useful substances for humans, which, after heat treatment, do not actually lose their own positive properties and are absorbed by the body by 95%. 100 grams of this product contains about 21 g of proteins and 12 g of fat, and its average caloric content is 200 kcal. In addition, lean turkey meat (without subcutaneous fat and the skin itself) is low in content and is even recommended by doctors as a prophylactic agent against diseases. Turkey meat is not inferior to chicken meat in terms of availability on store shelves, and even surpasses it in its taste.

Duck

Duck as a whole can hardly be called a dietary product, since 100 grams of its meat has an average of 290 kcal, only 17 g of protein and as much as 24 g of fat. However, the taste of properly cooked poultry is so appealing that its dishes are very popular and are served in the best restaurants around the world. The vitamin and mineral composition of duck meat is also quite wide and even its fat, if used correctly, can benefit humans.

It is believed that duck fat improves complexion, regulates metabolic processes, exhibits antiatherogenic effects, stimulates, and is also able to cleanse the human body of existing ones. To reduce the fat content of duck dishes, preliminary removal of the skin and subcutaneous fat deposits will help.

Veal

If we consider veal only in terms of its calorie content, which is less than 100 kcal per 100 g, and the quantitative composition of proteins (19 g per 100 g) and fats (2 g per 100 g), then this meat can be safely called the most dietary, however practice is not so simple. The muscle tissue of these livestock is not yet sufficiently formed and therefore the frequent consumption of calf meat is in itself harmful to health. In addition, according to some evidence, young veal increases the risk of neoplasms in people predisposed to cancer, which also does not add to its popularity. Knowledgeable nutritionists advise not to abuse veal dishes and cook them no more than 1 time in 7 days.

Beef

Such common meat as beef is appreciated not only by restaurateurs for its taste, but also by most nutritionists for its beneficial properties in relation to human health, including helping to lose weight. The meat of this pet is included in almost all protein dietary rations, since it is quickly and fully absorbed, fills the body with the necessary minerals and as well as conducive to normalization gastric ... The calorie parameters of beef tenderloin are in the range of 120 kcal per 100 g, and the protein and fat content is almost ideal for human nutrition (20 g of protein and 3 g of fat per 100 g). Of the minuses of beef, one can single out only the laborious and lengthy process of its preparation.

Pork

The question of whether it is possible to eat pork if you want to lose weight, it would seem, is not worth it at all, because the fat content of this meat is beyond doubt. However, different parts of the carcass of this animal have different nutritional characteristics that sometimes rival even recognized dietary meats. For example, 100 grams of the top boneless part of a pork fillet contains 22.5 g of protein 3.4 g of fat and is estimated at only 127 kcal. As you can see, these indicators differ little from those of beef, which makes this meat no less dietary and healthy.

Mutton

The peoples of the Caucasus, among whose population, it is worth noting, obese people are not often found, have never really thought about dietary lamb meat or not, and have eaten it with benefit for themselves for generations. Lamb is very useful for anemic conditions, as it is the most iron-containing meat. It also includes many magnesium , iodine , potassium , B vitamins group, and most importantly, which acts as a regulator of the level and general metabolism. Of course, as in the situation with pork, one should give preference to certain varieties of this meat, namely the lean parts of a young animal up to 12 months old. In 100 grams of such meat, the total calorie content of 166 kcal will be approximately 20 g of protein and 10 g of fat.

What kind of meat can you eat with a diet?

Universal recommendations of nutritionists on the use of meat products while maintaining any diet, which boil down to the choice of lean parts of poultry or animals (chicken, beef, rabbit, etc.) and to a healthy way of cooking the meat itself (boiled, steam, stew), within the framework of meat losing weight can only be of secondary importance. It should be remembered that, first of all, such a method of weight correction is based not on restricting the calorie content of food, but on an imbalance in the intake of proteins and carbohydrates in the body towards a significant increase in the former and a significant decrease in the latter. Fats in this case, as in the case of observance of "" or "", are not particularly taken into account and can be included in the composition of dishes in an arbitrary order.

Based on the mechanism of action of this particular weight loss system, you should choose a meat diet for yourself based on your own preferences and being guided only by the rules of the diet of this diet. Naturally, the priority of the meat menu is the same low-fat beef, turkey, chicken and similar meat products, but there is no prohibition on eating pork or lamb either.

A similar situation arises with regard to the method of cooking meat dishes, which you have the right to choose independently following your food preferences and the abilities of your own alimentary tract. Remember that by using frying in fat and other similar methods of cooking food, you thereby increase its calorie content, but by and large it is up to you to decide whether to eat a cutlet for lunch or whether you can have a kebab for dinner exclusively.

What can replace meat in the diet?

If we consider the situation of replacing meat only as a product that supplies proteins to the human body, then in this case the flora and fauna of our planet can provide several acceptable alternatives. First of all, legumes, milk processing products, various nuts, cereals, mushrooms and seeds will act as such substitutes. Such products, in principle, are fully capable of providing the human body with the required protein for it, but at the same time they will supply it with carbohydrates, which is completely unacceptable for a dietary diet.

As a full-fledged substitute for meat of birds and animals, which will fully fit into the boundaries of the meat regime of weight loss and will not contradict its basic principles, only bird eggs, animal seafood and, in fact, fish can be considered. Such a substitution of the main ingredient of the menu for this mode of weight correction is quite possible, but by and large it is absolutely pointless, since there are separate dietary methods for this case, namely: "", "" and "". In addition, in the menu of the meat diet itself, it is permissible and even recommended to include all these products and therefore there is no point in replacing meat in this case.

Basic principles of a meat diet

Like all existing dietary regimens for weight loss, a meat diet requires a number of rules to be followed, namely:

• keeping a meat diet should be limited to 10 days;
• the type of meat and its grade are chosen in no particular order, but preference should still be given to low-fat parts of carcasses of domestic animals or birds;
• you need to try to cook meat products in a healthy way, and eat fried foods once or, in extreme cases, twice a week;
• the maximum amount of meat eaten per day should not exceed 500 grams;
• as a side dish for meat, it is best to choose vegetables that include slow carbohydrates and sometimes fruits;
• vegetables and meat can be cooked with the addition of a small amount of premium vegetable oil, mainly olive oil;
• minor sources of protein can be seafood, fish and bird eggs;
• absolutely all sugar-containing foods, alcohol and other carbohydrate-rich foods are strictly prohibited;
• the amount of salt consumed daily should be reduced to the minimum possible;
• the drinking regime must be abundant and be at least 2 liters of the permitted liquid, which can be consumed 30 minutes before a meal and an hour after a meal;
• the meal regimen should correspond to 5 meals a day;
• the last meal of the day must be finished 4 hours before bedtime;
• during the diet, physical activity, massage, sauna, body wrap, etc. are encouraged.

Varieties of meat diet

Correction of body weight on meat includes several dietary regimes, each of which can be safely attributed to methods of rapid weight loss. The diet of all varieties of a meat diet is in principle similar and will mainly depend on personal preferences in relation to meat and the ability to pay for the person who is losing weight.

Diet for 3 days

The fastest way to lose weight on meat, by and large is a fasting day, stretched in time for three days. This diet is to be maintained on the minimum amount of selected meat and even less non-starchy vegetables, washing down all this food with only purified water, green / herbal tea or rosehip decoction. The result of adhering to such a fairly strict nutritional diet can be weight loss in the region of 2-3 kilograms, which is quite good for such a duration.

Diet for 5 days

A somewhat extended and supplemented version of fasting days on meat, suggesting the possibility of daily consumption of the already full recommended portion of meat dishes (500 grams) and a wider vegetable menu. In addition, it is permissible to add a little cottage cheese, bird eggs and even 1 unsweetened fruit every 24 hours to these main dishes. Weight loss in 5 days most often varies within 3-4 kilograms, and in 30% of cases it reaches 5-6 kilograms.

Diet for 7 days

Recognized as the easiest in terms of compliance and diverse in terms of food, a type of meat diet, with which you can include in your own diet the entire range of products allowed by this diet. The daily menu will be based on your favorite meat dishes and vegetables, but in addition, it is recommended to introduce fish and / or seafood into it. In combination with also allowed eggs, fruits and cottage cheese, this diet option looks quite varied and satisfying. The average plumb line is 5-6 kilograms, and for especially obese people it can be more significant.

Diet for 10 days

The maximum permissible meat loss in terms of time, which in all respects repeats its seven-day counterpart. Along with the increase in the duration of this diet, its effectiveness in terms of weight loss naturally grows, which approximately already reaches values ​​of minus 7-8 kilograms. Some nutritionists advise diversifying the 10-day meat-based diet with a small amount of cereals, but in this case its effectiveness may suffer and sometimes quite significantly.

Allowed Products

The food list acceptable for a meat diet, of course, is based on high-protein foods, but in order to diversify the diet and supply other macronutrients to the human body, it also includes other food ingredients.

Thus, the list of solid products permitted for this technique will look like this:

• any meat of poultry and / or animals corresponding to personal preferences and financial capabilities;
• any fish and animal seafood;
• all kinds of greens and vegetables, characterized by the content of slow carbohydrates;
• bird eggs (chicken / quail);
• cottage cheese with a minimum inclusion of carbohydrates;
• some fruits (citrus and green apples are preferred).

It is permissible to use a small amount as seasonings and marinades:

• fresh lemon juice;
• spicy herbs;
• natural soy sauce.

In addition to filtered water, it is allowed to drink:

• herbal / green tea;
• rosehip broth;
• self-prepared vegetable juices;
• high-grade coffee (occasionally).

Approved Products Table

Fully or partially limited products

During meat loss, it is unacceptable to eat:

• sugar in any form;
• any cereals;
• canned products (even meat);
• smoked meats and sausages;
• berries / fruits (except for the permitted ones);
• dairy products (other than cottage cheese);
• all flour products;
• sweet water;
• factory-made fruit juices / nectars;
• all alcohol.

• salt and initially salted products;
• junk fatty foods (including overly fatty meat);
• industrial vegetable juices (may contain hidden sugar).

Prohibited Products Table

* data are indicated for 100 g of product

Meat Diet Menu (Meal Schedule)

Diet for 3 days

Three-day meat fasting days can be practiced in two variations, the first being a fairly "hard" dietary regimen, and the second being a "milder" alternative.

Option 1

The daily menu of this option for 3-day meat loss should include 250 grams of any boiled / stewed meat (preferably low-fat varieties), which should be consumed throughout the day. In addition, each meal can be supplemented with a small portion of cucumber / tomato salad (you can add a little boiled egg) with a minimum of olive oil or lemon juice.

When keeping these meat fasting days, it is recommended to quench your thirst with a fresh broth of rose hips, in addition to which you will need to drink 1.5 liters of filtered water in 24 hours. Due to the content in the broth of rosehip substances that destroy tooth enamel, it is best to drink it through a tube, followed by rinsing the mouth.

Option 2

The second version of the 3-day meat diet provides for the use of 400 grams of any boiled / stewed meat cooked without salt or its substitutes during the day. In this case, the number of meals also increases to five per day, but the vegetable side dish should still be small and contain mainly cabbage (any), tomatoes and cucumbers. The amount of purified water required for consumption remains unchanged, and the rosehip broth is replaced with herbal / green tea.

Diet for 5 days

The menu of the five-day version of the meat diet is, in principle, very similar to the second type of fasting days on meat, but it is characterized by an extended list of acceptable products. While maintaining such a dietary regime, 400-500 grams of any meat prepared in a convenient way should be consumed daily in 5 doses (do not fry).

Also, you can enter any vegetables that do not contain fast carbohydrates in your diet, and in addition eat eggs (preferably for breakfast) and permitted fruits (in the morning, 1 pc.). A couple of times during the entire diet, you can afford to eat a small portion of low-carb cottage cheese. The drinking regimen, in addition to water, may include herbal / green tea and fresh vegetable juices in a total minimum volume of 2 liters per day.

Diet for 7 or 10 days

Such varieties of meat diet differ only in their duration, but their menu is identical and should be formed from all acceptable food products, which will make the nutritious diet versatile and not boring. Five compulsory meals of diets for 7 or 10 days naturally must be based on the consumption of meat in a mass fraction of up to 500 grams per day, however, in this case, it is recommended to introduce fish and / or seafood into meat dishes.

The additional vegetable menu should also be diversified to the maximum, using all available vegetables and herbs from the list of allowed for the diet. Bird eggs are best eaten for breakfast, acceptable fruits for lunch, meat / fish dishes with a garnish of vegetables, leave for lunch and dinner, and eat some cottage cheese or vegetable salad at an afternoon snack. You can drink herbal / green tea, vegetable juices, rosehip broth and purified water in a total amount of at least 2 liters in 24 hours.

An example of a meat diet menu for a week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Slimming Meat Diet Recipes

Since, when maintaining this mode of weight correction, dietary meat dishes, in principle, do not lend themselves to strict differentiation in terms of fat content and the method of preparation, eating on such a diet can be quite tasty and varied. Of course, you can learn about how to cook pork in the oven and steamed beef soufflé, what can be made from minced chicken and how to make delicious meat sauces from real meat eaters who eat meat dishes every day and constantly experiment with their recipes, but not it is worth forgetting about some restrictions on products and spices.

It is not enough to understand the taste of meat and show imagination, the main thing here is to maintain the balance of dietary ingredients and prepare dishes that are not only attractive from a gastronomic point of view, but also useful for losing weight. The article below will contain recipes with photos from professional nutritionists who are well aware of how to cook dietary beef, pork and even lamb and what is the best way to cook a rabbit, duck, turkey, etc.

Slimming Beef Diet Recipes

Due to the fact that beef is considered one of the most dietary types of meat and is also available in almost any store, its preparation should be given special attention. Adhering to a meat diet, you can recreate a wide variety of dietary recipes from ground beef and meat itself, cook soup from it, make meatballs, cutlets and even try to make a simple recipe for a dietary beef soufflé.

Beef Goulash

Required Ingredients:

• beef pulp - 1 kg;
• onions - 250 g;
• bay leaf - 4 pcs.;
• carrots - 150 g;
• filtered water - 1 l;
• olive oil - 30 g;
• salt / pepper - to a minimum.

Cut the beef pulp into medium cubes. Peel and wash the vegetables. Grate the carrots on a coarse grater and chop the onion with a knife. Pour oil into a preheated cauldron and fry the onion in it a little. Pour all the meat into the boiling oil with onions and put the bay leaf.

Pour 500 ml of filtered water into the cauldron and simmer for 30 minutes. After that, add grated carrots to the half-stew and pour in the remaining 500 ml of filtered water. Season the dish with the required minimum of spices and cook for about 40 more minutes. This beef stew will go well with mashed vegetables.

Diet beef cutlets

Required Ingredients:

• beef - 500 g;
• egg - 1 pc.;
• onions - 1-2 pcs.;
• greens - optional;
• salt / pepper - to a minimum.

Rinse the beef and cut into small pieces. Peel the onion and cut it into 4 pieces. Twist the meat and onion into the minced meat using a meat grinder. Add the egg and spices to it and mix well. Line a baking sheet with foil and place the shaped patties on top of it. Cover them on top with a similar piece of foil and tape the edges of the bottom and top foil together. Bake the patties in the oven at 180 ° C for about 40 minutes.

Plain beef soufflé

Required Ingredients:

• beef pulp - 600 g;
• egg - 2 pcs.;
• onions - 1 pc.;
• salt / black pepper - to a minimum.

Before making a diet meat soufflé, purchase the leanest piece of beef with a minimum of veins and films from the store. Rinse it thoroughly and cut it into small pieces, removing all excess inclusions from the meat along the way. Chop the onion and, along with the meat, scroll it through a meat grinder. In the twisted minced meat, add egg yolks, a little black pepper and beat everything together with a blender until a fluffy mass is formed.

In a separate bowl, beat the whites thoroughly with a minimum of salt. Add them to the meat mass and mix gently with a regular spoon. Put the resulting mixture in a non-stick baking dish and cook in the oven for about 45 minutes (you can use a multicooker).

Veal diet recipes

Since veal is not yet fully formed meat fibers, when following a diet, it is better to cook first courses or steamed minced meat dishes, for example meatballs, from it.

Veal soup

Required Ingredients:

• veal - 300 g;
• broccoli - 200 g;
• salad pepper - 1 pc.;
• green beans - 100 g;
• onions - 1 pc.;
• bay leaf - 2 pcs.;
• greens to taste;
• soy sauce and peas - to a minimum.

Cut the washed veal into small pieces and cook until scale (noise) forms. After removing it from the surface of the water, add bay leaves, peas and a whole peeled onion to the broth, which must be removed after cooking the meat.

At this time, cut the salad peppers into strips, separate the cabbage inflorescences and chop the greens. Add lettuce, broccoli, green beans and greens in turn to the finished broth, letting the soup boil after adding the next ingredient. At the end of cooking, pour the soy sauce into the soup, stir and cover for 10 minutes.

Diet veal meatballs

Required Ingredients:

• veal - 500 g;
• egg - 1 pc.;
• onions - 2 pcs.;
• oat bran - 3 tbsp. l .;
• green onions - 1 bunch;
• olive oil - for lubrication;
• salt / pepper - to a minimum.

Turn the washed pieces of veal together with chopped onions into minced meat in a meat grinder. Chop the green onion very finely and add it to the minced meat. Add bran, egg and spices there. Mix all ingredients diligently and form into small meatballs. Place them in a lightly oiled steamer bowl and cook for half an hour.

Pork diet recipes

Pork in the classical sense is not a dietary meat, however, as part of this diet, it is also allowed to be eaten. Of course, the habitually fatty kebab in this case is unlikely to be beneficial, but a properly prepared tenderloin will fully correspond to such a diet.

Pork tenderloin with rosemary

Required Ingredients:

• pork tenderloin - 500 g;
• garlic - 3-4 teeth;
• rosemary - 1 sprig;
• olive oil - 1 tsp;
• salt / pepper - to a minimum.

Rinse pork, dry and rub with spices. Make deep punctures in it and insert halves of garlic cloves into them. Sprinkle the rosemary leaves on the meat. Cut off food foil 3-4 times the size of pork and brush on one side with olive oil. Wrap the meat in foil in several layers, place it on a baking sheet and bake it in the oven at 180 ° C for 50-60 minutes.

Poultry Diet Recipes

Diet dishes from poultry are so diverse and popular that they are present on the menu of most of the current diets, so feel free to experiment with these ingredients when losing weight with meat. For example, make yourself homemade chicken or turkey sausages for breakfast, and bake duck breast for dinner.

Homemade poultry sausages

Required Ingredients:

• chicken / turkey fillet - 400 g;
• skim milk - 200 ml (for marinade);
• garlic - 2 teeth.;
• salt / spices - to a minimum.

Thoroughly rinse the bird fillet and cut into small pieces. Squeeze the garlic into the milk, put the pieces of poultry in it and marinate them in the refrigerator for a couple of hours. After that, grind the meat into minced meat at the maximum speed of the blender and mix it with all the spices. Put the required amount of minced meat on cling film and wrap it in several layers, thereby forming a kind of sausage. Tie the ends of the film with string and store the sausages in the refrigerator. The final cooking process consists in boiling the sausages in a film for 20 minutes, which must be removed before directly serving the dish.

Baked duck breast

Required Ingredients:

• duck fillet - 4 pcs.;
• large orange - 1 pc.;
• soy sauce - 1 tbsp l .;
• spices to taste.

Rinse the duck fillet and, if necessary, cut off all fat deposits from it. For 3-4 hours, marinate the meat in a mixture of soy sauce, your favorite spices and orange juice. Next, fry the duck fillets in a dry and preheated non-stick frying pan for a couple of minutes on each side. Then wrap the meat in foil and bake it in the oven at 200 ° C for 15-20 minutes. After this time, remove the duck fillet from the oven, let it "rest" for 5-10 minutes and cut into portions.

Rabbit Diet Recipes

While on a forced meat diet, do not forget about the rabbit, whose meat, due to its hypoallergenicity, is considered especially dietary. At the end of another day of the diet, do not be lazy and prepare a delicious and satisfying rabbit casserole.

Rabbit and zucchini casserole

Required Ingredients:

• rabbit fillet - 400 g;
• onions and zucchini - 1 pc.;
• bran - 4-5 tbsp. l .;
• greens to taste;
• salt / allspice - to a minimum.

Wash the rabbit fillet and cut into small pieces. Peel the zucchini and onion and chop finely as well. Grind all these ingredients with a meat grinder. In the resulting minced meat, add bran, a minimum of spices and your favorite greens. Stir everything together vigorously, place on a suitable non-stick baking sheet and bake in the oven until tender.

Getting out of the meat diet

It is necessary to get out of a predominantly meat diet and start introducing familiar dishes into your own menu carefully and gradually. It should be remembered that an instant transition to carbohydrate food is likely to result in the return of all the lost body weight, and maybe a gain in additional weight. For this reason, in the first time after stopping the diet, completely protect yourself from all junk food and, above all, from sweets, fast food and flour products.

If possible, keep the five meals a day, eat small meals and continue drinking plenty of water. Constantly monitoring the weight indicators, gradually introduce previously prohibited vegetables and fruits into your diet, eat cereals for breakfast, and try to eat liquid fermented milk products for dinner.

Advantages and disadvantages