The protein diet, also called hyper-protein or protein diet, is based on increasing the consumption of foods rich in protein, such as meat and eggs, and decreasing the intake of foods rich in carbohydrates, like bread or pasta. Eating more protein helps to decrease hunger and increase satiety, because it acts directly on the levels of ghrelin and other hormones responsible for regulating appetite.
In this way,
proteins can increase the metabolism, helping to burn more calories, and the
absence of carbohydrates in the diet would cause the body to use other sources
of fat to produce energy.
It is normal that in the beginning of the diet the person feels a little bit weak and dizzy in the first days, however, these symptoms usually pass after 3 or 4 days, which is the time required for the body to get used to the lack of carbohydrates. A more gradual way of removing the carbohydrates and not suffering is to follow a low carb diet.
Allowed
Food
The foods allowed in the protein diet are those rich in protein and low in carbohydrates, such as:
- Lean meats, fish, egg, ham, turkey ham.
- Skim milk, white cheese, skim yogurt.
- Almond milk or any nut
- Swiss chard, kale, spinach, lettuce, arugula, watercress, chicory, carrots, cabbage, tomatoes, cucumbers, radish.
- Olive oil or linseed oil, olives.
- Chestnuts, walnuts, almonds.
- Seeds such as chia, flaxseed, sesame, pumpkin, sunflower seeds.
- Avocado, lemon.
The protein
diet can be done for 15 days with a 3-day break, and can be repeated for
another 15 days at most.
Foods
That Must Be Avoided
The forbidden
foods during the diet are sources of carbohydrates, such as cereals and tubers,
like bread, pasta, rice, flour, potato, sweet potato and manioc. In addition to
grains such as beans, chickpeas, corn, peas, and soybeans.
It is also
recommended to avoid sugar and foods containing sugar, such as cookies,
candies, cakes, soft drinks, honey, and industrialized juices. Besides,
although they are healthy, fruits contain a lot of sugar, so they must be
avoided or not eaten in large quantities during the protein diet.
It is important
not to eat these foods during the protein diet in order to avoid changes in the
metabolism, which will make the body stop using protein and fat as a source of
energy.
Protein
Diet Menu
This is an
example of a complete menu of the protein diet to be followed easily for a
week.
Monday
- Breakfast: Skimmed milk with avocado and
scrambled eggs with onion and paprika.
- Lunch: Boiled fish with spinach seasoned
with lemon drops.
- Snack: 1 skimmed yogurt with peanut butter.
- Dinner: Lettuce and tomato salad with tuna,
seasoned with yogurt cream with coriander and lemon.
Tuesday
- Breakfast: Low fat yogurt with flax seeds,
accompanied with a cheese roll and turkey ham.
- Lunch: Grilled chicken with cucumber salad,
lettuce, tomato, seasoned with olive oil and lemon.
- Snack: Boiled egg and carrot sticks.
- Dinner: Lettuce and tomato salad with tuna,
seasoned with yogurt cream with cilantro and lemon.
Wednesday
- Breakfast: Coffee with skimmed milk and 1
boiled egg.
- Lunch: Omelet with cheese and ham and
arugula salad seasoned with olive oil and lemon.
- Snack: Low fat yogurt with chia seeds and 2
slices of cheese.
- Dinner: Zucchini noodles with ground beef
and natural tomato sauce.
Thursday
- Breakfast: Avocado Vitamin with skimmed milk.
- Lunch: Grilled fresh tuna with chard and seasoned with flaxseed oil.
- Snack: Lemon juice with egg and 1 slice of
turkey ham.
- Dinner: Roasted turkey breast with tomato
and grated cheese with olive oil, accompanied by arugula salad and grated
carrot and seasoned with lemon.
Friday
- Breakfast: Skim yogurt and scrambled egg with chard and cheese.
- Lunch: Eggplant stuffed with shredded
chicken breast and sauteed with paprika, onion au gratin in the oven with
grated cheese.
- Snack: Avocado Vitamin shaken with almond
milk
- Dinner: Omelet with spinach and sautéed
onions
Saturday
- Breakfast: Skim milk with 2 rolls of cheese and
ham.
- Lunch: Lettuce, arugula and cucumber salad
with chopped avocado and grated cheese and boiled egg with yogurt sauce,
parsley and lemon
- Snack: 3 nuts and 1 skimmed yogurt.
- Dinner: Carrot cream with diced white cheese
and cilantro.
Sunday
- Breakfast: Coffee with almond milk and a ham
and cheese omelet.
- Lunch: Grilled steak with asparagus sautéed
in olive oil.
- Snack: Slices of avocado with peanut butter
- Dinner: Smoked salmon salad with green and
purple lettuce, chopped avocado, chia seeds, and walnuts, seasoned with olive
oil and lemon.
The proportions
of food in the menu vary according to age, sex, physical activity, and whether
the person has diseases or not, so it is important to see a nutritionist for a
complete evaluation and to calculate the most appropriate proportions according
to the person's needs.
What to
Know Before Starting the Protein Diet?
Before starting
any diet, it is important to get advice from a doctor or a nutritionist so as
not to damage your health. The nutritionist can recommend a more customized
menu, taking into account personal preferences and possible food restrictions.
This diet
should not be used by people with kidney problems, since the consumption of
large amounts of protein can cause even more damage to the kidneys. The diet
should only be followed for a maximum of 1 month, and after that it is possible
to follow a low-carb diet in order to keep the weight off and avoid the deficit
or excess of some nutrients in the body.
In case you are a vegetarian, there are foods that are rich in vegetable proteins, such as beans, chickpeas, and quinoa, for example.