Proteins In Weight Loss Products: Features Of Protein Diets And A Sample Menu

Leticia Celentano Author: Leticia Celentano Time for reading: ~26 minutes Last Updated: August 08, 2022
Proteins In Weight Loss Products: Features Of Protein Diets And A Sample Menu

Proteins perform a number of important functions in the body. Therefore, they should not be deficient.

In the article we will tell:

  1. Proteins: what is it, importance for the body
  2. Daily protein intake
  3. The effects of too much protein
  4. Protein deficiency
  5. Features of protein diets for weight loss
  6. Features of a protein diet for weight loss
  7. Sample menu for weight loss for a week

Proteins perform a number of important functions in the body. Therefore, they should not be deficient.

Research shows that protein intake can also help you lose weight and belly fat while increasing muscle mass and strength.

Many have tried the popular Atkins or Dukan protein diets and were pleased with the results. But as you know, there is no single formula for everyone.

The article examined the functions of protein, the features of a protein diet, what effect a lack or excess of protein has on the body, and also proposed a protein menu for a week.

Proteins: what is it, importance for the body

Proteins are the basic building blocks of your body. They are used to create muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and various molecules that perform many important functions.

Proteins are made up of smaller molecules called amino acids that stick together like beads on a string. These linked amino acids form long protein chains, which then fold into complex shapes.

Proteins are among the main nutrients that perform the following functions in the body.

  1. Construction - protein is part of all cells of the human body and, in fact, is the basis for the existence of life.

  2. Skeleton - proteins are involved in the formation of hair and nails, form the protective shell of the eye, cartilage, tendons and ligaments. Even such a property as the smoothness of the skin directly depends on the protein contained in it.

  3. motor and contraction. Proteins are the main component of muscle tissue, ensuring its work.

  4. Transport. Many proteins have the ability to bind to nutrients in the blood and transport them to organs and tissues. An example of a transport protein is hemoglobin, which is contained in red blood cells (erythrocytes) and transports oxygen.

  5. Protective. The body produces specific proteins (antibodies) that provide protection against microorganisms and viruses.

  6. Enzymatic. Enzymes are called proteins involved in all chemical processes that occur in the body (for example, in the digestion of food).

  7. Hormonal. Most of the hormones in the human body are proteins.

Of the 22 amino acids, 9 are considered "essential", meaning they must be consumed through food because your body cannot produce them.

Protein is not only quantity, but also quality.

Generally, animal protein contains all the essential amino acids in the correct ratio so that you can fully utilize them. This makes sense, since animal tissue is similar to your own.

 

If you eat animal products such as meat, fish, eggs, or dairy every day, you are probably getting enough protein.

However, if you don't eat animal products, getting all the protein and essential amino acids your body needs will be more difficult.

Few people need to take protein supplements, but it can be beneficial for athletes and bodybuilders.

Thus, a protein is a structural molecule made up of amino acids, many of which your body cannot produce on its own.

Why control the intake of protein in the body?

  1. May help you gain muscle mass and strength.

    Muscles are mostly made up of protein. Like most tissues in the body, muscles are dynamic and constantly being broken down and rebuilt. To build muscle, your body must synthesize more muscle protein than it can break down. In other words, you should have a net positive protein balance in your body—called a nitrogen balance because protein is high in nitrogen.

    So people who want to build muscle often eat more protein while also exercising. A higher protein intake can help build muscle mass and strength.

    Study: Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training

    Meanwhile, those who want to maintain the muscle mass they have built may need to increase their protein intake while burning fat, as a high protein intake can help prevent the loss of muscle mass that usually occurs during dieting.

    Study: Effects of 4 weight-loss diets differing in fat, protein, and carbohydrate on fat mass, lean mass, visceral adipose tissue, and hepatic fat: results from the POUNDS LOST trial

    When it comes to muscle mass, studies usually don't look at the percentage of calories coming from protein, but rather the daily grams of protein per kilogram of body weight. The usual recommendation for gaining muscle mass is 2.2 grams per kg of body weight. Other scientists have calculated that protein should be at least 1.6 grams per kg of body weight.

    Research: How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution

    Thus, if you want to build and/or maintain muscle mass, it is important to eat enough protein. Most studies show that 0.7–1 grams per pound is sufficient for 1.6–2.2 grams per kg of muscle mass.

     

  2. During pregnancy for the development and growth of tissues.

    One study suggests that people consume 1.2–1.52 grams per kg of protein per day during pregnancy (16).

    In another study, experts recommend consuming an additional 1.1 grams per kg of protein per day during pregnancy.

    The recommended daily intake of protein while breastfeeding is 1.3 grams per kg per day, plus 25 extra grams (18).

     

    Dietary sources are the ideal way to get any nutrient. Good sources include:

    • beans, peas and lentils;

    • eggs;

    • lean meat;

    • dairy;

    • nuts and seeds;

    • tofu.

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    Fish and seafood are also good sources. During pregnancy and breastfeeding, choose fish that are low in mercury and high in omega-3 fatty acids, such as salmon.

    However, be careful to avoid those that can be high in mercury, such as shark, swordfish, tilefish, and king mackerel.

    Ideally, you should get all your protein from food sources. In some cases, your healthcare provider may recommend supplements. However, there are no recommendations for protein supplementation during pregnancy.

     

  3. Other circumstances that may increase the need for protein.

    Regardless of muscle mass and physical goals, physically active people require more protein than those who lead a sedentary lifestyle.

    If your job is physically demanding or you walk, run, swim, or exercise a lot, you need to eat more protein.

    Endurance athletes also need a significant amount of protein - about 1.2–1.4 grams per kg of body weight.

    Study: Dietary protein for athletes: from requirements to metabolic advantage

    Older adults also have significantly increased protein requirements - 50% higher than recommended, or about 1–1.3 grams per kg of body weight.

    Study: Protein turnover and requirements in the healthy and frail elderly

    This can help prevent osteoporosis and sarcopenia, both of which are serious problems for older adults.

    People after injuries may need more protein.

    Study: Energy expenditure and protein requirements after traumatic injury

    Thus, in physically active people, as well as the elderly and recovering from injuries, the need for protein is significantly increased.

    In other cases, it is necessary to adhere to the norm of protein intake.

     

Daily protein intake

If you are of normal weight, not very physically active, 0.8-1.3 grams per kg would be a reasonable intake.

This amounts to:

  • 56-91 grams per day for the average man;

  • 46-75 grams per day for the average woman.

 

What does "grams of protein" really mean?

This is a very common area of ​​misunderstanding.

In nutritional science, "grams of protein" refers to the number of grams of macronutrient protein, not the number of grams of a protein food such as meat or eggs.

For example, a serving of beef weighs 226 grams but contains only 61 grams of protein. Similarly, a large egg weighs 46 grams but contains only 6 grams of protein.

The effects of too much protein

High protein diets are safe and beneficial for most people.

Contrary to popular belief, higher protein intake does not cause kidney problems in people with normal kidney function.

What's more, the study found that when people with overweight, diabetes, and early stage kidney disease followed a weight loss diet of 30% protein for 12 months, their kidney function did not deteriorate.

Study: Weight-loss diets in people with type 2 diabetes and renal disease: a randomized controlled trial of the effect of different dietary protein amounts

On the other hand, people who already have moderate to severe kidney disease usually need to reduce their protein intake to maintain remaining kidney function.

Study: Effects of dietary protein restriction on the progression of moderate renal disease in the Modification of Diet in Renal Disease Study, Effect of Individualized Low-protein Diet Intervention on Renal Function of Patients with Chronic Kidney Disease

Diets high in protein may also contribute to the formation of kidney stones in susceptible individuals. One study found this to be mostly true for large amounts of animal protein, not plant protein.

Study: Dietary Protein and Potassium, Diet-Dependent Net Acid Load, and Risk of Incident Kidney Stones, Animal protein and the risk of kidney stones: a comparative metabolic study of animal protein sources

Also, people with liver disease or other serious medical conditions should check with their doctor before starting a high protein diet.

High-protein diets are safe and healthy for most people, but can cause problems for people with certain diseases or health conditions.

Protein has been unfairly blamed for a number of health problems.

 

Some people believe that a high protein diet can cause kidney damage and osteoporosis, but science does not support these claims.

While protein restriction is beneficial for people with pre-existing kidney problems, there is no evidence that protein can cause kidney damage in otherwise healthy people.

Study: High-Protein Weight Loss Diets and Purported Adverse Effects: Where is the Evidence

In fact, a higher protein intake may lower blood pressure and help fight diabetes, which are two major risk factors for kidney disease.

Study: Dietary protein and blood pressure: a systematic review , An increase in dietary protein improves the blood glucose response in persons with type 2 diabetes

Any perceived detrimental effects of the protein on kidney function are outweighed by its positive effects on these risk factors.

Some people claim that too much protein can lead to osteoporosis, but studies show that it can prevent the condition.

Study: Dietary protein and skeletal health: a review of recent human research

Overall, there is no evidence that a sufficiently high protein intake has any side effects in healthy people trying to improve their health.

Protein deficiency

Any extremes are harmful to the body. Therefore, both an overabundance and a lack of protein should not be allowed.

With a lack of protein in food, all these functions are violated, and negative processes begin in the body.

Mild forms of protein deficiency are most often asymptomatic. An exception may be hereditary deficiencies of individual amino acids (structural components of a protein molecule), the characteristic features of which are observed in early childhood.

 

External manifestations of protein deficiency:

  • general weakness;

  • progressive weight loss;

  • fragility, dullness and hair loss;

  • fragility of nails;

  • dryness and peeling of the skin;

  • swelling.

Manifestations from the nervous system:

  • lethargy and increased fatigue;

  • headache;

  • decreased mental activity;

  • unstable mood;

  • insomnia.

 

Manifestations from the musculoskeletal system:

  • pain in the muscles and less often in the joints;

  • slow growth (in children);

  • reduction in mass and visible volume of muscles;

  • muscle weakness.

From the side of the digestive system:

  • increased cravings for sweets;

  • nausea;

  • pain and bloating;

  • stool disorders (constipation, followed by diarrhea);

  • liver enlargement.

Who is at risk?

  • The population of countries with a low standard of living.

  • Vegetarians.

  • Individuals on a mono-diet or fasting in order to lose weight.

  • Patients with kidney disease.

  • Patients with diseases of the digestive system.

  • Persons with a hereditary predisposition to protein metabolism disorders.

  • Persons with a professionally determined weight deficit: ballerinas, models, gymnasts.

  • Persons over 60 years of age.

 

Features of protein diets for weight loss

As you may know, you need to eat fewer calories than you burn in order to lose weight.

Evidence suggests that eating protein can increase calories burned by increasing metabolic rate (calories burned) and reducing appetite.

Study: A high-protein diet for reducing body fat: mechanisms and possible caveats

Eating 25-30% of daily calories from protein has been shown to increase metabolism by up to 80-100 calories per day compared to low protein diets.

Study: Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet, Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women, Presence or absence of carbohydrates and the proportion of fat in a high-protein diet affect appetite suppression but not energy expenditure in normal-weight human subjects fed in energy balance

However, protein's most important contribution to weight loss is probably its ability to reduce appetite, resulting in lower calorie intake. Protein is better than fat or carbohydrates for making you feel full.

In one study in obese men, consuming 25% of calories from protein increased satiety and reduced late-night snacking and food obsessions by 50% and 60%, respectively.

Study: The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men

In another 12-week study, women who increased their protein intake to 30% of calories ate 441 fewer calories per day and lost 11 pounds (5 kg) simply by adding more protein to their diet.

 

Study: A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations

Plus, protein doesn't just help you lose weight - it can also prevent weight gain.

In one study, a modest increase in protein from 15% to 18% of calories reduced the amount of obesity people gained after weight loss by 50%.

Study: High protein intake sustains weight maintenance after body weight loss in humans

A high protein intake also helps you build and maintain muscle mass, which burns a small amount of calories around the clock.

Eating more protein makes it much easier to follow any weight loss diet - be it high-carb, low-carb, or somewhere in between.

According to the previously mentioned studies, a protein intake of around 30% of calories may be optimal for weight loss. This equates to 150 grams per day for a person on a 2000 calorie diet.

You can calculate this by multiplying the number of calories you eat by 0.075.

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Optimal for weight loss is protein intake at about 30% of calories. This raises the metabolic rate and causes a spontaneous decrease in calorie intake.

You may have come across such popular diets as the Atkins or Dukan protein diet.

Proponents of this diet claim that you can lose weight by eating as much protein and fat as you want, as long as you avoid high-carb foods.

Over the past 12 years or so, more than 20 studies have shown that low-carb diets without the need for counting calories are effective for weight loss and can lead to various health improvements.

Initially, the diet was considered unhealthy and demonized by major health authorities, largely due to its high saturated fat content. However, new research shows that saturated fats are harmless.

Study: Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease, Association of dietary, circulating, and supplement fatty acids with coronary risk: a systematic review and meta-analysis

Despite its high fat content, it does not, on average, increase "bad" LDL cholesterol levels, although this does occur in some people.

Study: Low-carbohydrate nutrition and metabolism

The Atkins and Dukan Diet is a four step plan.

It has 4 phases:

  1. Phase 1 (Induction): Less than 20 grams of carbs per day for 2 weeks. Eat low-carb, high-fat and high-protein vegetables, such as leafy greens. This gives impetus to weight loss.

  2. Phase 2 (balancing): Gradually reintroduce more nuts, low-carb vegetables, and a small amount of fruit into your diet.

  3. Phase 3 (fine tuning): When you are very close to your target weight, add more carbs to your diet until weight loss slows down.

  4. Phase 4 (Maintenance): Here you can eat as many healthy carbohydrates as your body wants without gaining weight.

Some people choose to skip the induction phase altogether and eat plenty of fruits and vegetables from the start. This approach can also be very effective.

Others choose to remain in the induction phase indefinitely. This is also known as the very low carb ketogenic diet.

 

Foods to avoid while on a protein diet:

  • Sugar, soft drinks, fruit juices, cakes, candy, ice cream, etc.

  • Cereals: wheat, spelt, rye, barley, rice.

  • Vegetable oils

  • Trans fats: Commonly found in processed foods that have the word "hydrogenated" listed as an ingredient.

  • "Diet" and "low-fat" foods: These are usually high in sugar.

  • Vegetables high in carbohydrates and starch: carrots, beets, potatoes, etc. (only during the induction phase).

  • High carbohydrate fruits: bananas, apples, oranges, pears, grapes (induction only).

  • Legumes: lentils, beans, chickpeas, etc. (only during the induction phase).

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The diet should be based on these healthy foods:

  • Meat: beef, pork, lamb, chicken and others.

  • Fatty fish and seafood: salmon, trout, sardines, etc.

  • Eggs: The healthiest eggs are eggs rich in omega-3s or pasture-raised.

  • Low-carb vegetables: kale, spinach, broccoli, asparagus, etc.

  • High-fat dairy products: butter, cheese, cream, full-fat yogurt.

  • Nuts and seeds: almonds, macadamia nuts, walnuts, sunflower seeds, etc.

  • Healthy fats: Extra virgin olive oil, coconut oil, avocado, and avocado oil.

There are a few drinks that are acceptable on a protein diet, but water should be your favorite drink first and foremost. These include coffee, green and herbal teas.

You can drink alcohol in small quantities. Stick to dry wines with no added sugar and avoid high carb drinks like beer.

What about people who follow a plant-based diet?

A meat-free diet doesn't mean you can't eat your recommended daily protein intake. Legumes, nuts, and seeds are excellent protein sources that provide adequate protein intake for adults on vegetarian and vegan diets.

Even people on an animal-based diet are deficient in protein.

Then vegetable protein comes to the rescue - as a nutritional food supplement, designed to compensate for the lack of protein and useful trace elements.

Vegetable proteins contain amino acids necessary for the body, thereby enriching a vegetarian, vegan and raw food diet.

 

Athletes should also pay attention to vegetable protein - it contributes to the growth and maintenance of muscle mass, is easily digested, and maintains a feeling of satiety and vigor during training.

Such a protein is suitable for people with lactose intolerance, who will find in it a replacement for whey protein. Supplemental protein intake is also needed for the elderly and all those who are honestly aware that they do not eat that much protein food.

Here are several types of vegetable protein that do not cause allergies, but differ from each other in the composition of nutrients and taste:

  1. Hemp protein

    Hemp seed powder gives a feeling of satiety, contains 21 amino acids, including 9 essential ones, and valuable trace elements such as zinc, iron, calcium, magnesium, potassium and others.

    What does it taste like? The taste of protein is nutty, pleasant, reminiscent of not sweet halva. This powder has an herbal aroma and a greenish color.

    How to apply? To prepare a sports cocktail, simply dilute 1-2 tablespoons (30g) with water.

    Nutritional information: Proteins: 47 g, Fats: 11 g, Carbohydrates: 10 g Total 314 kcal

     

  2. Pea protein

    Pea protein has a record content of the amino acid arginine (8.7% in 1 gram of protein), which stimulates muscle growth. In comparison, whey protein contains only 2.8% arginine per gram. In terms of BCAA content, it is practically not inferior to casein, and also contains the amino acids lysine and glutamine. For a more complete set of amino acids, it is recommended to use it with rice protein.

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    What does it taste like and how to use it? The taste of pea protein, alas, is not the most pleasant, so mix it in cocktails with cocoa powder, vanilla, syrup, or other products with a pronounced taste.

    Nutritional information: Proteins: 78 g, Fats: 5.4 g, Carbohydrates: 4.8 g Total 380 kcal

     

  3. Pumpkin protein

    It is 66% protein and contains 18 amino acids, dominated by arginine, lycine, isoleucine and valine.

    What does it taste like? It is slightly sweet, so it is suitable for muffins, muffins, cookies and other baked goods, including bread.

    How to apply? Can be added to milk and yoghurts, soups and purees. The recommended daily dose is 15-25 g, which is a little less than a tablespoon.

    Nutritional information: Proteins 66 g, Fat 6.9 g, Carbohydrates: 11.48 g Total 394 kcal

     

You can try several options, mix them together to come up with your own delicious formula. And refers to the protein mixture as an additional source of protein, benefit and pleasure.

Also, when compiling a diet, be guided by the protein content in the products presented in the table.

The product's name

Protein content in 100 gr

Cheese "Parmesan"

35.7 gr

Soy (grain)

34.9 gr

Red granular caviar

31.5 gr

Dried white mushrooms

30.3 gr

Pollack caviar

27.9 gr

Caviar black granular

26.8 gr

Peanut

26.3 gr

Cheese "Dutch" 45%

26.3 gr

Cheese "Poshekhonsky" 45%

26 gr

Gouda cheese

24.9 gr

Cheese "Swiss" 50%

24.6 gr

Tuna

24.4 gr

Lentils (grain)

24 gr

Mash

23.5 gr

Cheese "Cheddar" 50%

23.5 gr

Cheese "Russian" 50%

23.2 gr

Peas (shelled)

23 gr

Cheese (from cow's milk)

22.1 gr

Low-fat cottage cheese

22 gr

Meat (rabbit)

21.2 gr

Curd 5%

21 gr

Beans (grain)

21 gr

Sunflower seeds (seeds)

20.7 gr

Pink salmon

20.5 gr

Shrimp

20.5 gr

Sulguni cheese"

20.5 gr

pistachios

20.2 gr

chickpeas

20.1 gr

Atlantic salmon (salmon)

20 gr

Curd 2%

20 gr

Cheese "Adyghe"

19.8 gr

Meat (turkey)

19.5 gr

Sesame

19.4 gr

Navaga

19.2 gr

Low fat herring

19.1 gr

Keta

19 gr

Halibut

18.9 gr

Meat (broiler chickens)

18.7 gr

Almond

18.6 gr

Meat (beef)

18.6 gr

Cashew nuts

18.5 gr

Caspian sprat

18.5 gr

river perch

18.5 gr

Horse mackerel

18.5 gr

Zander

18.4 gr

Pike

18.4 gr

Meat (chicken)

18.2 gr

sea ​​bass

18.2 gr

Carp

18.2 gr

Vobla

18 gr

Squid

18 gr

Mackerel

18 gr

Curd 9% (bold)

18 gr

beef liver

17.9 gr

Fatty herring

17.7 gr

Oat bran

17.3 gr

Haddock

17.2 gr

catfish

17.2 gr

Bream

17.1 gr

herring

17 gr

Salted herring

17 gr

Hake

16.6 gr

Sturgeon

16.4 gr

Walnut

16.2 gr

Chicken egg yolk

16.2 gr

Wheat bran

16 gr

Curd 11%

16 gr

Cod

16 gr

Pollock

15.9 gr

Flounder

15.7 gr

Meat (lamb)

15.6 gr

Cancer river

15.5 gr

Cheese "Camembert"

15.3 gr

Beef kidneys

15.2 gr

Curd 18% (fatty)

15 gr

Acne

14.5 gr

Chees Feta"

14.2 gr

Baltic sprat

14.1 gr

pine nut

13.7 gr

capelin

13.4 gr

oat flour

13 gr

Hazelnut

13 gr

Chicken egg

12.7 gr

Buckwheat (kernel)

12.6 gr

Buckwheat flour

12.6 gr

oatmeal

12.3 gr

Oat flakes "Hercules"

12.3 gr

quail egg

11.9 gr

Millet groats (polished)

11.5 gr

mussels

11.5 gr

Chicken egg white

11.1 gr

Buckwheat (grain)

10.8 gr

Rye flour

10.7 gr

Pearl barley

9.3 gr

oysters

9 gr

Despite the amount of protein in foods, their quality and ease of digestion are also important. Here are the top 5 high protein foods:

  1. Eggs

    They are an excellent source of the vitamins, minerals, healthy fats, protective antioxidants, and brain nutrients you need.

    Whole eggs are rich in protein, but egg whites are almost pure protein.

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    Egg and products containing eggs are not suitable for people with egg allergies.

    One large egg contains 6 grams of protein and 78 calories.

     

  2. Almond

    These nuts are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium.

    Almonds are not suitable for people who are allergic to nuts.

    Protein Content: 6 grams and 164 calories per 28 gram serving.

    Other high protein nuts: pistachios, cashews.

     

  3. Chicken breast

    Chicken breast is one of the most popular protein-rich foods.

    If you eat it without the skin, most of its calories come from protein. Chicken breast is also very easy to prepare and versatile. It can be delicious in a wide range of dishes.

    A serving of skinless chicken breast contains 53 grams of protein and only 284 calories.

     

  4. Cottage cheese

    Cottage cheese is a cheese that is low in fat and calories. It is rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients.

     

    One cup of 226 grams of low-fat cottage cheese with 1% fat contains 28 grams of protein and 163 calories.

     

  5. Quinoa is a popular pseudo-grain that is considered by many to be a superfood due to the presence of all essential amino acids.

    One 185-gram cup of cooked quinoa contains 8 grams of protein and 222 calories.

     

Features of a protein diet for weight loss

The high protein diet is easy to follow and can be customized to suit your food preferences and health-related goals.

For example, you can follow a low-carb, high-protein diet to control your blood sugar or to control your weight.

Here are some basic guidelines for following a high protein diet:

    1. Keep a Food Diary: Start a food diary with an app or website that provides protein values ​​for thousands of foods and lets you set your own calorie and macronutrient goals.

    2. Protein Need Calculation: To calculate your protein need, multiply your weight in kilograms by 1.2-1.6 grams.

    3. Eat at least 25–30 grams of protein per meal: Research has shown that consuming at least 25 grams of protein per meal can help you lose weight, maintain muscle mass, and improve overall health (35).

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  1. Include both animal and vegetable proteins in your diet: A combination of both types helps make your diet more nutritious overall.

  2. Choose high-quality protein sources: Focus on fresh meats, eggs, dairy, and other proteins rather than processed meats like bacon and meaty dinners.

  3. Eat well-balanced meals: At each meal, balance high-protein foods, vegetables, fruits, and other plant-based foods.

  4. Meat protein products are best consumed in boiled form. For a variety of diet, stewing, baking and steaming are allowed.

  5. During the diet, in addition to protein foods, the body must receive fiber in order to burn excess fat as quickly as possible and ensure the proper functioning of the organs. Therefore, be sure to eat greens, fruits and vegetables.

  6. Many people ask what protein foods you can eat at night: an hour before bedtime, you are allowed to drink a glass of low-fat kefir or natural yogurt, a handful of nuts or a vegetable protein shake.

  7. At one meal, the body is able to absorb only 30 grams of protein, no matter how many eggs, for example, you ate. To improve the digestibility of proteins by the body, you can put into practice the principles of fractional nutrition.

  8. Dinner must be no later than 19.00.

  9. During weight loss on protein products, it is necessary to go in for sports so that the skin remains elastic and toned, since protein is an excellent building material for muscle tissue with sufficient physical activity.

It is also important to be hydrated to keep the kidneys and other detoxification organs working.

The daily rate of water consumption is on average 30 ml of water per 1 kg of body weight, depending on the amount of physical activity. It turns out that if you weigh 60 kg, your daily allowance is 1800 ml.

How to drink enough water?

  1. Always put a glass of water near your bedside table in the evening. And after you wake up, quench the thirst that the body experiences after sleep.

  2. Drink a glass of water before every meal. If it’s hard to remember this, get a mobile assistant that will remind you of this.

  3. Get a stylish sports bottle and always take it with you - to work, for a walk, on a trip.

  4. Remember that tea and coffee do not help cover the daily need for water, but on the contrary, they can cause dehydration.

Calculating your protein needs, tracking your intake in a food diary, and planning a balanced meal will help you get the best results from a high protein diet.

Sample menu for weight loss for a week

The sample below provides about 100 grams of protein per day. However, you can adjust the portions according to your needs.

Monday

Breakfast: 3 eggs, 1 slice of whole grain toast with 1 tablespoon of almond urbech and a pear.

Lunch: fresh avocado and cottage cheese salad, orange.

Dinner: 170 g steak, sweet potato and grilled zucchini.

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Tuesday

Breakfast: Smoothie with 1 scoop of protein powder, 1 cup of coconut milk, and strawberries.

Lunch: 120 g salmon, mixed greens, olive oil and an apple.

Dinner: 120 g grilled chicken with quinoa and Brussels sprouts.

Wednesday

Breakfast: Oatmeal and one cup of plain Greek yogurt with 1/4 cup chopped pecans.

Lunch: 120 g chicken mixed with avocado, red bell pepper and peach.

Dinner: 120 g of baked pollock, brown rice, green salad.

Thursday

Breakfast: 3 egg omelette, 30 grams of cheese, bell pepper, olives, tomatoes, orange.

Lunch: leftover meat from lunch with vegetables and chili and brown rice.

Dinner: 120 g halibut, lentils and broccoli.

Friday

Breakfast: One cup cottage cheese with 1/4 cup chopped walnuts, diced apples and cinnamon.

Lunch: 120 g baked salmon, sprouted wheat bread and carrot sticks.

Dinner: chicken meatballs, squash spaghetti, raspberries

 

Saturday

Breakfast: 3 egg frittata, 30 grams of cheese and 1/2 cup diced potatoes.

Lunch: leftover chicken meatballs and zucchini spaghetti with apple.

Dinner: 85 g shrimp with bell peppers, guacamole, 1 cup beans on a gluten-free tortilla.

Sunday

Breakfast: Protein pumpkin pancakes with 1/4 cup chopped pecans.

Lunch: One cup plain Greek yogurt mixed with 1/4 cup chopped nuts and pineapple.

Dinner: 170 g grilled salmon, potatoes and stewed spinach.

This plan is not a low-carb plan, but maintains a balanced level of other micronutrients, emphasizing a variety of protein products.

The main reason why protein diets are so effective for weight loss is that an increase in protein intake leads to a decrease in appetite, forcing you to eat fewer calories without thinking about it.

The material is based on research:
  • Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training

  • Effects of 4 weight-loss diets differing in fat, protein, and carbohydrate on fat mass, lean mass, visceral adipose tissue, and hepatic fat: results from the POUNDS LOST trial

  • How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution

  • Dietary protein for athletes: from requirements to metabolic advantage

  • Protein turnover and requirements in the healthy and frail elderly

  • Energy expenditure and protein requirements after traumatic injury

  • Weight-loss diets in people with type 2 diabetes and renal disease: a randomized controlled trial of the effect of different dietary protein amounts

  • Effects of dietary protein restriction on the progression of moderate renal disease in the Modification of Diet in Renal Disease Study

  • Effect of Individualized Low-protein Diet Intervention on Renal Function of Patients with Chronic Kidney Disease

  • Dietary Protein and Potassium, Diet-Dependent Net Acid Load, and Risk of Incident Kidney Stones

  • Animal protein and the risk of kidney stones: a comparative metabolic study of animal protein sources

  • High-Protein Weight Loss Diets and Purported Adverse Effects: Where is the Evidence

  • Dietary protein and blood pressure: a systematic review

  • An increase in dietary protein improves the blood glucose response in persons with type 2 diabetes

  • Dietary protein and skeletal health: a review of recent human research

  • A high-protein diet for reducing body fat: mechanisms and possible caveats

  • Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet

  • Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women

  • Presence or absence of carbohydrates and the proportion of fat in a high-protein diet affect appetite suppression but not energy expenditure in normal-weight human subjects fed in energy balance

  • The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men

  • A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations

  • High protein intake sustains weight maintenance after body weight loss in humans

  • Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease

  • Association of dietary, circulating, and supplement fatty acids with coronary risk: a systematic review and meta-analysis

  • Low-carbohydrate nutrition and metabolism

 

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