Protein diet: discover the menu for stable weight loss
Among the different diets that can be adopted, the protein diet is the one that gives the most stable results. Compared to some faster diets, which however need a maintenance regime, the protein diet is effective for weight loss even in the long term, because it is less drastic. Discover its features and how to follow one!
To find out more, see our selection of books available on Amazon:
Annamaria Valenti's protein diet - € 1.36
Vegetable proteins. Get to know them, enhance them and bring them to the table - € 12.66
Green proteins. The bible. - € 12.66
The principles of the protein diet
Protein breakfast: how to start the day in the best way
As the word itself says, the protein diet is mostly based on calories per gram. Excess proteins are then eliminated, unlike excess carbohydrates, which produce the same calories but are stored in the form of body fat, as an energy reserve. Everyone knows that losing weight means burning more calories than those introduced. Many think that this can only happen through sweat (i.e. sports activity), instead our body uses a lot of energy to keep its vital functions active, in particular during the digestion of proteins 25% of proteins are burned immediately afterwards. having been ingested (versus 3% fat). Scientific tests have also shown that thermogenesis (ie the number of calories burned by the body at rest) is 2 times greater after a protein-rich meal than after a "normal" meal. This means that eating protein burns more energy even without doing anything. In addition, proteins have a high satiating power, and a protein-based diet prevents the famous hunger attacks typical of other diets.
But be careful: "Like all protein-based diets", specifies Dr. Stefania Setti, "it cannot be followed for long because it can cause kidney suffering".
Here is a preview of 5 super-protein foods that you can easily incorporate into your daily diet!
Foods of the protein diet
Foods rich in proteins are obviously and above all meat and fish. Fish, along with crustaceans and molluscs, is also rich in Omega 3, fatty acids that are also excellent for the health of the organism. This is why the strong dishes and the most present foods of a protein diet, or high-protein diets, are meat and fish. Unlike protein diets, high-protein diets increase the amount of protein taken even more, compared to other substances such as fiber or sugars. Regarding the use of meat, however, it is advisable to prefer lean meat, such as turkey , chicken, or beef, because excess fat could lead to cardiovascular disease and related ailments. Obviously, in a good protein regime, fruit and vegetables must not be missing, to balance the values and substances and avoid imbalances.
Foods richest in Omega 3
Before discovering the menus of the protein diet, and the various famous types of diets of this type, discover the foods richest in Omega 3, which you could include in your diet by taking advantage of the many benefits of these fatty acids. Salmon, eggs, shrimp, sardines, sgrombo, nuts and vegetables are the foods richest in these substances, which you can very well use in your protein diets.
See also: Omega 3: the richest foods not to be missed on your table
The menu of the week of the protein diet
The protein diet, as you may have guessed, can vary based on the recommended quantities, duration and choice of ingredients. There are different schemes of protein diets, or high protein diets, and the most famous diet of this kind is certainly the Dukan diet. An example of a high-protein diet is the Plank diet. Let's see an ideal protein diet scheme for a week, possibly to be repeated for another 7 days
Day 1:
Breakfast: tea or coffee with milk, 200 grams of low-fat white or fruit yogurt
Snack: orange or grapefruit juice or sugar-free fruit juice, 200 grams of fresh seasonal fruit
Lunch: fish of your choice (preferably sea bass, sea bream, sole) grilled, boiled vegetables (cabbage, or cabbage, or broccoli), 2 fennel or mixed salad
Snack: a low-fat or fruit yogurt
Dinner: Grilled chicken breast, boiled chard or spinach, mixed salad
2nd day:
Breakfast: tea or coffee with milk, 200 grams of low-fat white or fruit yogurt
Snack: orange or grapefruit juice or sugar-free fruit juice, 200 grams of fresh seasonal fruit
Lunch: 2 boiled or scrambled eggs, grilled courgettes and aubergines, salad
Snack: a low-fat or fruit yogurt
Dinner: beef or veal fillet, mixed salad, various fresh vegetables (fennel, carrots, tomatoes)
Day 3:
Breakfast: tea or coffee with milk, 200 grams of low-fat white or fruit yogurt
Snack: orange or grapefruit juice or sugar-free fruit juice, 200 grams of fresh seasonal fruit
Lunch: Grilled chicken breast with lemon juice, with grilled peppers, fennel and fresh tomatoes
Snack: a low-fat or fruit yogurt
Dinner: vegetable soup with 30 grams of parmesan and fresh fennel
4th day:
Breakfast: tea or coffee with milk, 200 grams of low-fat white or fruit yogurt
Snack: orange or grapefruit juice or sugar-free fruit juice, 200 grams of fresh seasonal fruit
Lunch: Grilled beef or veal, with boiled cauliflower (alternatively broccoli or cabbage), green salad
Snack: a low-fat or fruit yogurt
Dinner: grilled chicken or turkey fillet, with mixed salad and fennel
Day 5:
Breakfast: tea or coffee with milk, 200 grams of low-fat white or fruit yogurt
Snack: orange or grapefruit juice or sugar-free fruit juice, 200 grams of fresh seasonal fruit
Lunch: Grilled salmon with boiled or steamed spinach or cauliflower, mixed salad and fennel
Snack: a low-fat or fruit yogurt
Dinner: grilled turkey or chicken, mixed salad, 4 fennel
Day 6:
Breakfast: tea or coffee with milk, 200 grams of low-fat white or fruit yogurt
Snack: orange or grapefruit juice or sugar-free fruit juice, 200 grams of fresh seasonal fruit
Lunch: 2 boiled eggs, grilled courgettes and peppers, mixed salad
Snack: a low-fat or fruit yogurt
Dinner: beef or veal fillet, mixed salad, various fresh vegetables (fennel, carrots, tomatoes)
Day 7:
Breakfast: tea or coffee with milk, 200 grams of low-fat white or fruit yogurt
Snack: orange or grapefruit juice or sugar-free fruit juice, 200 grams of fresh seasonal fruit
Lunch: grilled sea bream or sea bass with lemon juice, salad, boiled vegetables
Snack: a low-fat or fruit yogurt
Dinner: fillet of beef or veal, mushrooms in the oven or in a pan, mixed salad
Tips for perfecting a protein diet
To make the most of the benefits of the protein diet, try following these tips:
- drink lots of water
- eat as few carbohydrates as possible (cereals, legumes, starchy foods)
- avoid products and foods containing sugars (biscuits, jams, sugary dairy products)
- among the vegetables you prefer broccoli, cabbage, spinach and then fennel, and seaweed
- among the fruits you prefer pineapple, mandarins, berries, kiwi, melon, orange, grapefruit, watermelon, peach
- follow the diet for at least two weeks to see lasting results
- never skip meals
- avoid excesses and alcohol
- since carbohydrates are almost completely eliminated, do not follow the protein diet for too long
- always consult your doctor or nutritionist before starting any diet
For more useful information on the protein diet, you can visit the Humanitas website.
