Protein diet: how to do it, what to eat and menu

The protein diet, also called a high-protein or high-protein diet, is based on increasing the consumption of foods rich in proteins, such as meat and eggs, and decreasing the intake of foods rich in carbohydrates, such as bread or pasta. Eating more protein helps reduce hunger and increase the feeling of satiety, because it acts directly on the levels of ghrelin and other hormones responsible for regulating appetite.

In this way, proteins can increase 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 for people to feel a little weak and dizzy at the beginning of the diet in the first few days, however these symptoms usually pass after 3 or 4 days, which is the time needed for the body to get used to the lack of carbohydrates. A more gradual way to eliminate carbohydrates and not suffer is by following a diet. low carb. Find out how to follow a low carb diet.

Allowed foods

The foods allowed in the diet are:

• Low-fat meats, lean cuts of red meat, chicken, fish, eggs and turkey breast;
• Low-fat dairy products and derivativessuch as skimmed cow’s milk, white or low-fat cheeses, skimmed yogurt;
• Plant-based drinksas from almond milk;
• Vegetablessuch as chard, kale, spinach, lettuce, arugula, watercress, chicory, carrots, cabbage, tomatoes, cucumbers, radishes, eggplant, Brussels sprouts, broccoli, cauliflower, artichokes, onions, garlic, paprika and asparagus;
• Oil olive, sunflower, corn or linseed;
• Nutssuch as peanuts, chestnuts, almonds, hazelnuts and Brazil nuts;
• Seedssuch as chia, flaxseed, sesame, pumpkin and sunflower;
• Other foodssuch as avocado, olives and lemon.

The protein diet can be followed for 15 days with a 3-day break, and can be repeated for a maximum of another 15 days.

Foods that should be avoided

Foods that should be avoided on the protein diet are:

• Cereals and tuberssuch as bread, pasta, rice, flour, potatoes, sweet potatoes and cassava;
• Grainssuch as beans, chickpeas, corn, peas and soybeans;
• Sugar and foods that contain itsuch as cookies, sweets, cakes, soft drinks, honey and processed juices;
• Alcoholic beveragessuch as beer, whiskey and wine.

It is important not to consume these foods during the protein diet to avoid changes in metabolism that cause the body to stop using protein and fat as an energy source.

Protein diet menu

This is an example of a complete protein diet menu to easily complete a week.

The proportions of foods in the menu presented vary according to age, sex, physical activity and whether or not the person has illnesses, so it is important to seek out a nutritionist so that a complete assessment can be carried out and the most appropriate proportions can be calculated. appropriate according to the person’s needs.

What to know before starting the protein diet

Before starting any diet, it is important to seek medical advice or advice from a nutritionist so as not to harm your health. The nutritionist can recommend another, more personalized menu, taking into account personal preferences and possible dietary restrictions.

The diet should only be followed for a maximum of 1 month, after which it is possible to maintain a low-carbohydrate diet to maintain weight and avoid a deficit or excess of some nutrients in the body.

If you are vegetarian, there are foods that are rich in vegetable proteins, such as beans, chickpeas and quinoa, for example.

When not indicated

This diet should not be followed by people who have kidney problems, as excess protein can cause even more damage to the kidneys. Furthermore, it should not be used by children, pregnant or nursing women and people with eating disorders.

Long-term high-protein diets can have metabolic consequences in several organs, including changes in water-electrolyte and acid-base metabolism, bone metabolism, renal function and endocrine function.