WHY IS THE PROTEIN DIET SO POPULAR?
With the protein diet, losing weight is extremely fast and very uncomplicated. Instead of carbohydrates and fats, it just needs protein, protein, and protein.
HOW THE PROTEIN DIET BECOMES A SUCCESS
In order to sustainably and effectively lose weight, it is important that you use high-quality sources of protein – this is the only way to achieve your goal.
As proteins basically saturate for longer and are lower in calories than carbohydrates, there is no need to go hungry despite the calorie deficit. The slower processing of proteins in the body keeps the metabolism active longer and burns more calories during digestion. So the pounds fall dramatically with reduced calorie intake. An additional sports program enhances the effect.
Since the body covers its energy needs with low-calorie intake by the degradation of the body’s own substance, the body likes to use muscle cells as an energy source. Increased protein intake counteracts muscle breakdown. The probability of a Yo-Yo effect is lower than other diets, according to nutrition experts.
PROTEIN DIET: HOW DOES IT WORK?
The main component of what is eaten during a protein diet are protein-containing foods.
On the plate are eggs, lean meat, fish, vegetables, and dairy products such as reduced-fat cheese and yogurt. Also, protein shakes can be a useful part of a protein diet As with any diet, there is also a list of prohibited foods in the protein diet. Here are carbohydrate-rich foods such as pasta, rice, and potatoes – but also bread. Fruit should also be eaten in small quantities due to the high fructose content – as well as whole grains.
Fat, whichever you choose, can increase cholesterol levels and therefore should only be consumed in small doses. Caution should be exercised, especially with sausages, because they contain a lot of protein, but often too much unhealthy fat.
Above all, polyunsaturated fats [for example nuts] and omega-3 fatty acids [for example in flaxseed and salmon] are healthy. Trans fats [as in deep-fried and finished products] should be avoided.
PERMITTED AND PROHIBITED FOODS IN A PROTEIN DIET
Allowed Foods
- Fish.
- Lean Meat.
- Eggs (if Possible Without The Yolk).
- Low-fat Dairy Products Such As Yogurt, Skimmed Quark, Etc.
- Vegetables, Salads.
- Protein Powder.
Reduced Consumption
- Whole-grain Products.
- Nuts.
- Fruit With A Low Fructose Content.
Do Not Eat
- Sweets.
- Fatty Meat.
- White flour products such as pasta, white bread, etc.
- Fat cheese, cream.
- Carbohydrate-rich foods such as rice and potatoes.
- Fruit with a high fructose content.
The benefit of a protein diet is that you can take advantage of the full variety of protein foods. Your creativity knows no limits. How about, for example, a refreshing chia seed lemonade with berries? White organic chia seeds are ideal for a diet because they contain 21 g of protein (per 100 g) and are rich in unsaturated fatty acids. For the lemonade just fill 2 teaspoons chia seeds in a glass with cold mineral water and add a little lemon juice, berries of your choice (especially fructose blueberries), and mint – finished. To get hungry?
Between meals, a maximum of three hours should be paused, because the metabolism should be kept in the protein diet in continuous operation.
Another reason: high-protein and low-fat diet contain significantly fewer calories than carbohydrate-rich foods. In addition, protein-rich food keeps you full for longer, so you automatically eat less.
PROTEIN SHAKES & SUPPLEMENT
Protein shakes provide your body with the necessary proteins and usually contain very little carbohydrate and fat. The eye eats [and drinks] as you know: spiced up with low-fructose fruits [such as blueberries] and crunchy nuts, a shake with whey protein looks at least as good as it tastes.
If a meal is supplemented with protein shakes, this should ideally be done at supper. This is because during the night usable proteins such as casein can be absorbed by the body very well. The hunger of waking up the next morning is lower when carbohydrates are dispensed in the evening. Of course, the shake should be high quality and free of genetic engineering, antibiotic and hormone residues.
Protein shakes designed for weight loss usually contain:
- High-quality raw materials.
- The optimum composition of rapidly available and slowly available proteins.
- Important vitamins and minerals.
- Additional substances to stimulate fat burning.
Recommended Readings – Clean Eating: Nutrition Plan for a Week.
If you can not fully meet your increased protein needs through diet, I recommend taking a protein supplement. Need more content like this? Subscribe to our newsletter.