What are high protein diets?
As its name suggests, the high protein diets (which was born in the 1960s in the United States) favor proteins to the detriment of carbohydrates and lipids: high-protein, it is therefore also low-carb and low-lipid, as well as low-calorie since the daily caloric intake is less than 1800 Kcal.
The goal? It is multiple: hypocaloric, this slimming method first forces the body to draw on its fat reserves, which leads to weight loss.
In addition, proteins being large molecules, they are digested slowly by the body, which avoids food cravings and helps prevent fatigue. Then, this protein diet allows the maintenance of muscle mass: you can continue to practice physical activity, which is essential to refine quickly and healthily!
The promise? – 2 kilos the first week then between – 1 kilo and – 2 kilos per week.
High protein diets: what do we eat?
Obviously, the high protein diet gives pride of place to proteins, whether vegetable or animal. We therefore favor eggs, red and white meats, dairy products, fish, cheese, seafood, legumes and oilseeds. The star products of the protein diet are liver and offal, chia seeds and quinoa.
Here is a typical day of the high protein diet:
- Breakfast: 1 tea or 1 coffee without sugar + 1 unsweetened fromage blanc or 1 petit-suisse or 1 slice of Emmental cheese or 1 hard-boiled egg,
- Lunch: 1 portion of green beans or 1 portion of quinoa or 1 cucumber with light vinaigrette or 1 portion of spinach + 1 fillet of cod or 1 fillet of fat-free chicken or 1 omelet or 1 portion of prawns or 1 steak grilled salmon without fat + 1 seasonal fruit + 1 piece of cheese,
- Snack: 1 high-protein drink + 1 seasonal fruit + 1 tea or 1 coffee without sugar,
- Dinner: 1 nice slice of ham or 2 slices of Grisons meat or 1 low-fat ground beef or 1 nice slice of smoked salmon + 1 portion of steamed cabbage or 1 portion of grilled peppers with 1 tbsp. c. of olive oil or 1 pan-fried mushrooms or 1 aubergine purée + 1 slice of fresh cheese or 1 plain yoghurt or 1 cottage cheese .
- Namely: the high-protein diet developed in the United States in the 1960s gave birth to many slimming methods thereafter – Dukan diet , Atkins diet …
High protein diets, what do we think?
On paper, the high protein diets keep their promises: with a daily protein intake of between 20% and 30% but a lower carbohydrate and fat intake (between 35% and 40%), weight loss is inevitable. In addition, food cravings are rare and fatigue remains reasonable.
On the other hand, the high protein diets have many disadvantages and, followed over the long term, could even be harmful to health: indeed, it encourages an over-consumption of red meat … which we know today is carcinogenic. This slimming diet is contraindicated in pregnant and breastfeeding women, in people with kidney problems and in diabetics.
Some unpleasant “side effects” are also almost inevitable with the high protein diet: headaches, constipation, bad breath, joint pain, cramps… Unbearable in the long term!
Finally, and this is perhaps the worst, the high protein diet almost always leads to a yo-yo effect: when you stop, the dearly lost pounds come back at a gallop, and you even tend to gain more weight. In short, a diet to forget…
Best High Protein Diets
On average, the protein content in dairy products ranges from 20 to 40%, depending on the variety and composition. But at the same time, they are all high-calorie and high-fat, which is not very good for losing weight. Therefore, their quantity should be clearly regulated, it is preferable to consume these products in the morning.
Great alternative to animal protein products. It consists entirely of pure vegetable protein, used for the production of dietary products: milk, cheese. It contains up to 35 g of protein per 100 g of product, which plays an important role in dietary and sports nutrition. It is especially in demand among people who exclude the consumption of fish and meat.
The leader among meat products with a high protein content – almost 31 g / 100 g. In addition, it is a low-calorie product, which is recommended for dietary nutrition. For lovers of beef liver, there is also good news: it is not very high in calories. But at the same time, there is much less protein in it than in meat.
The leader is cashews, which contain 25.3 g of protein, then almonds – 18.7 g, peanuts contain up to 26 g of protein, but it cannot be considered a nut, since it is more related to legumes. At the same time, peanuts, like nuts, have a large amount of amino acids, which affect the rate of absorption of all components by the body.
The fillet is the main source of protein, necessary for the construction of the muscles of the component, in the diet of every athlete . The protein in it is 25.2 g, but at the same time the minimum fat content and the absence of carbohydrates. It is easily digested and is able to replenish the daily protein requirement in one go.
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Seeds play an important role in our diet, and their consumption also has its own norm. Pumpkin seeds are the most useful and contain 24.6 g of protein, but at the same time they are very high in calories – 581 kcal. Sunflower is also high-calorie, but its protein content is quite high – 20.4 g. If we talk about sesame and chia, then their protein content is 19.4 g and 17 g, respectively. Although such food is consumed much less frequently than pumpkin and sunflower seeds.
It is a unique protein product with a high content of omega-3 acids and 20-30 g of pure protein, depending on the type of fish. And all this with a low calorie content and a high concentration of useful components: calcium, potassium, zinc, phosphorus and group D vitamins. Tuna and salmon meat is especially useful as a food rich in protein .
Among legumes, beans stand out in terms of protein content – 21 g. This crop, akin to soy, is very much appreciated among vegetarians as a product with a high content of vegetable protein of natural origin. As for peas, its use is able to fill 33% of the daily protein requirement, which corresponds to 23 g / 100 g.
Sheep meat is a very specific product. It contains 16 g of protein, which corresponds to 22% of the daily value. It also contains a large amount of B vitamins, iron, phosphorus, cholinoma.
The most common and affordable seafood are shrimp and crabs. They contain a large amount of protein, trace elements and minerals, as well as iodine and omega-3 fatty acids. For example, 100 g of shrimp or crab meat contains 84 kcal and 18 g of protein.
Egg white is pure protein. One chicken egg contains 6 g of protein, and its calorie content is within 78 kcal. It also provides the brain with nutrients that have a positive effect on vision. To reduce calories and cholesterol levels, it is recommended to consume only protein.
This is not a complete list of healthy high protein diets. Therefore, when drawing up a nutrition plan, they can be alternated, replaced and supplemented. That not only diversifies nutrition, but also allows you to timely fill the body’s need for missing trace elements. This is why high protein diets are so important to our health.
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