The high-protein diet is a food plan that involves high protein consumption, and a low carbohydrate intake. Let’s see how it works and what its benefits are.
One of the best diets to lose weight quickly and to increase muscle mass is the high-protein diet. According to this plan, you need to eat more proteins than carbohydrates.
The main benefit of this diet is a rapid weight loss, without excessive efforts. Indeed, proteins are very satiating. However, there are negative aspects, and it is always necessary to consult a doctor before starting this kind of diet. Let’s see how it works and a daily menu of the high-protein diet.
How does the high-protein diet work? Foods and tips
The high-protein diet is based mainly on the consumption of meat, fish, eggs and other protein-rich foods, such as milk, cheese and legumes. Of course, you should always give priority to lean meat, such as chicken and turkey. As for fish, it is better to choose the ones rich in omega 3 and 6, such as salmon.
You should always eat fruits and vegetables, which are sources of fibers and vitamins. The consumption of carbohydrates, however, must be drastically reduced. Of course, we are not just referring to pasta and bread, but also potatoes, pizza, desserts and alcohol.
High-protein diet: benefits and side effects
This food regime is good to lose weight, because it has no carbohydrates. For this reason, the body is forced to draw on glucose reserves in the liver and in the muscles. Moreover, proteins are very satiating and can be consumed in large quantities. That is why it is difficult to feel hungry during this type of diet.
Remember that you should associate this diet with some physical activity. Being a rather extreme diet, it is very difficult to maintain the achieved results. Therefore, we recommend you to exercise.
This diet has also some side effects. Excessive consumption of proteins stresses the kidneys, which try to eliminate the accumulated nitrogen. In order to avoid damages and to eliminate the toxins, you must drink at least two liters of water a day.
An example of high-protein diet menu
Remember that this is just an example: to follow a high-protein diet, you need to ask your doctor first. Following, you will find an example to better understan how this food plan works.
Breakfast: scrambled eggs or muesli with skimmed milk and fruit.
Snack: pumpkin seeds, nuts, or other dried fruit.
Lunch: grilled meat or fish, or two eggs with vegetables.
Snack: one low-fat yoghurt.
Dinner: meat, lean cold cuts, fish or dairy products with vegetables.
Vegetarian high-protein diet
For people who do not eat meat and fish, there is a particular food regime rich in vegetable proteins. The most consumed foods are eggs, cheese, legumes, tofu, seitan, soy milk, soy cheese and soy. Here is an example of a menu:
Breakfast: fresh fruit smoothie, or cereal biscuits with soy milk.
Snack: raw vegetables or a mixed salad.
Lunch: boiled rice (or barley or spelt) with vegetables, mixed salad and wholewheat bread (30 g).
Snack: a low-fat yoghurt or dried fruit.
Dinner: a protein (seitan, tofu, burgers, legumes or soy), or cheese with vegetables.
In any case, this diet has some imbalances to keep under control, for example the high percentage of fructose, cheese and, of course, the high quantities of proteins. Therefore, try to eat more vegetables and fruits, choose low-fat cheeses, and follow this diet just for 2/3 weeks.
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Nicoletta Chiara Romano