Diet

The protein-rich diet

In the protein diet, the proportion of proteins in the diet is increased, while carbohydrates are largely avoided. It is a form of low-carb diet. Since proteins fill you up longer and faster, you consume fewer calories without going hungry and can thus lose weight effectively and in the long term.

At the same time, a reduction in muscle mass is counteracted, which otherwise threatens with a calorie deficit (see also: Diet shake from Doppelherz). However, the amount of protein consumed should not be limitless and carbohydrates should not be completely avoided. (Unlike the Diet without carbohydrates)
High-quality fats are also important for a balanced diet, even with a protein diet. There are also certain contraindications for which a protein diet should not be carried out.

In principle, this form of diet does not comply with the rules for a healthy diet and the recommendations for nutrient intake. The high protein content causes an increase in urinary substances and the kidney will be charged. The bone metabolism is affected because more calcium is excreted and the risk increases Kidney stones to get sick is increased.

In the course of this type of diet, it is very important to drink a lot in order to relieve the kidneys. The uric acid in the blood also increases and that can gout trigger. The intake of animal fats and cholesterol is too high, which can negatively affect blood lipids. The carbohydrate content and fiber intake of such diets are too low. On the first few days of such a diet, the weight loss is usually relatively high and cannot be attributed to a real one Fat loss rather water losses through the kidneys.

Course of the diet

Be on a protein diet mainly protein-rich foods consumed. These include, for example lean meat and fish, eggs, cheese, cottage cheese or yogurt. Likewise can Protein shakes be built into the diet. Vegetables are another important part of the diet. In contrast, foods rich in carbohydrates should be avoided during the diet. These include rice, pasta, white flour products, potatoes and sweets. Fatty meat or dairy products with a high fat content should also be avoided. Whole grain products, nuts and fruits with a low fructose content should be consumed in small quantities. Those who follow the diet should always eat enough at mealtimes in order to prevent food cravings. Part of the protein diet is that a maximum of three hours break between meals should be because the digestive tract should be kept in continuous operation.

What can you eat?

The main component of the diet are the proteins that give it its name. Above all, they have a high protein content animal products such as meat, fish, dairy products and eggs. But beans, chickpeas and lentils are also good sources of protein. In addition, with Protein shakes and protein bars the diet should be supplemented.

However, in order for the goal of a diet to lose weight and lose fat to be achieved, one must overall fewer calories consumed as the body needs. Only then does he fall back on his reserves. Therefore, the selected food components should not be too high in fat. For meat, mainly lean products like turkey, beef, or lean pork be used. The same goes for fish. Varieties such as Pollack or cod on. Tuna and salmon, on the other hand, are less suitable because they are very fatty.

In the case of dairy products, the low-fat variants such as low-fat quark are also preferable. Carbohydrates should not be completely avoided on a protein diet either. However, only complex carbohydrates such as those contained in whole grain products should be selected. Also one daily small amount of fruit is important.

On the other hand, white bread, rice, pasta and potatoes are not allowed. White flour products and sugary foods and drinks should be avoided as far as possible. Alcohol is also best avoided during the diet. For one thing, alcohol is also high in calories, and for another, it blocks fat loss. In addition to the protein-rich products, there should be a lot of vegetables on the menu.

Nutrition plan

The protein diet has a variety of possible dishes that can be consumed as long as you follow the basic rules of the diet. The meals for a day could be chosen as follows, for example:

For breakfast an omelette without egg yolks (as this is very high in fat and carbohydrates). An alternative is a protein drink.
Lean meat or fish can be eaten at lunchtime. Vegetables are ideal as a side dish, and ideally they are steamed. A self-made strawberry yoghurt as dessert is allowed.
A vegetable pan with a beef rump steak can be used for dinner and, if necessary, supplemented with a protein shake.

It is recommended to keep a food diary and to note down all the food consumed and in the best case even to weigh it. So you keep track of things. It can also be helpful to use an app with which one can record the meals consumed in a short time.

Where can I find good recipes for the protein diet?

There are a number of possible offers that you can fall back on for good recipes for the protein diet. On the one hand, you can get entire nutrition plans with high-protein food on the Internet free of charge. If you would like to have a cookbook, you can also fall back on numerous different works. Here you should take your time to read various books and also pay attention to which recipes appear appealing. A purchase only makes sense if you trust yourself to prepare them regularly and if the recipes also suit the ingredients. If necessary, you can also seek advice from the bookseller.

Various magazines also offer an alternative source of recipes. Here, too, preference should be given to recipes that motivate you to cook. There is also a large number of different apps that make entire databases with recipes available. Often these offers are even free of charge. If necessary, paid offers can also be worthwhile after individual consideration.

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Side effects

The protein diet can lead to various side effects, especially if you drastically increase the protein content and do not have a balanced diet. When more protein is supplied than the intestine can process, bacteria in the digestive tract break down food and release gases in the process. The consequences can Gas and diarrhea be. Also, due to the nutritional requirements of the protein diet, the amount of fiber supplied can become too low, so that constipation, hard stools and painful bowel movements occur. Even if these complaints usually disappear again after the diet with a wholesome diet, the diet should be interrupted in order not to strain the intestines.

However, it can also lead to serious side effects, especially if there are diseases that make a diet with a high protein content impossible to tolerate. These include in particular Kidney and liver disease.

With a very one-sided diet there is also a risk Deficiency symptoms For example, due to a lack of vitamins and trace elements. A protein diet must therefore never be carried out too radically and Carbohydrates, fruit and healthy fats must always be on the menu. Those who resort to high-fat protein sources also increase the risk for diabetes as well as cardiovascular diseases.

diarrhea

In the digestive tract, the supplied proteins are broken down into their building blocks (amino acids) and these are absorbed into the blood through the intestinal wall. The capacity of this digestive function is exhaustible, which means that every human being Process only a limited amount of protein at one time can. If this amount is exceeded, the food gets into deeper intestinal sections and is broken down by the bacteria that live there. This creates gases. In addition, more and more water is carried along. Hence, it can be with a protein diet too Gas and diarrhea come. How large is the amount of protein that the gastrointestinal tract can use individually different. If symptoms such as diarrhea or flatulence occur, this is a sign that too much protein has been consumed. Either you should reduce the amount of protein in your diet or split it over several meals. In addition, if you have diarrhea, you must always ensure that you drink enough fluids. Under no circumstances should you accept the symptoms and continue with the diet unchanged.

constipation

Due to the high intake of proteins at the expense of the carbohydrate content, there may also be a lower intake of fiber. This is particularly threatening if only protein-containing products and too few vegetables are consumed. As a result, digestive work becomes more difficult and it can become too Constipation with bulging pain, cramps and difficult bowel movements come with pain. In such a case, one should enough water be drunk (about two liters a day) and on the other hand the Increased fiber content from vegetables and whole grain products become. Psyllium husks, which contain a lot of fiber but hardly any calories, are an alternative. If the measures do not lead to improvement, the diet should be discontinued. The short-term use of a Laxative should only be considered if the above measures are ineffective.

Risks

The greatest risks of a protein diet exist if conditions or diseases that speak against this form of diet are not taken seriously. These include in particular diseases and functional limitations of the kidneys or liver.

Serious metabolic disorders and organ damage can then occur. Various intestinal diseases can also worsen if a diet that is too rich in protein. Therefore, in case of doubt, the advice of a doctor should be sought beforehand. In addition, this diet harbors the risk of suffering from a lack of various vitamins or trace elements, for example, due to an unbalanced diet.

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Medical evaluation of the diet

A protein diet for a limited period of time can generally lead to a reduction in weight without any negative effects on health. However, this only applies if certain criteria are met. On the one hand may also during the diet Carbohydrates and healthy fats are not completely avoided. Also should enough vegetables be consumed to provide fiber for the digestive tract. Fruit should also not be completely avoided.

It is also important that the calorie deficit is not too great. The amount consumed protein may also a maximum of two grams per kilogram of body weight per day lie. With all of these factors in mind, there are no medical concerns about diet form.

However, it should be noted that the diet should not be permanently too high in protein a balanced diet after the diet should be continued with a higher carbohydrate content. In addition, it is important that the protein diet should not be used in the event of liver or kidney diseases or impaired function of these organs. Likewise, possibly occurring Side effects such as diarrhea or constipation are not ignored, but a change in diet and, if necessary, a discontinuation of the diet.

Criticism of the diet

Criticism of the protein diet is expressed mainly because excessive protein consumption leads to a Overloading the kidneys and to severe metabolic imbalances can lead. In addition, a one-sided diet threatens Lack of essential nutrients and vitamins. It is also criticized that the complex components of a balanced diet are often not mentioned in the presentation of such diet forms and that the potential dangers of excessive protein intake and an unbalanced diet are not pointed out.

How much can I / should I lose weight with this form of diet?

With a protein diet - as with any other form of diet - not too much at once but better continuously over a longer period of time. A guideline is average one half a kilo a week. However, the value depends very much on various factors such as starting weight, gender and physical activity. If you force a greater weight loss at the same time, you lose mainly water but also muscle mass. In addition, with a high weight loss in a short time with a pronounced Jojo effect to be expected.

How can I avoid the yo-yo effect with this diet?

One of the great advantages of the protein diet over other diet forms is that of the The yo-yo effect occurs less often or at least less pronounced is. If you also want to do something to avoid a yo-yo effect, you should Be physically active alongside the diet and beyond. Sport or at least exercise through a brisk walk for about 30 to 60 minutes a day is recommended. In addition, the carbohydrate content should not be increased too quickly after the diet and mainly those that are digested slowly (such as whole grains) should be chosen. Otherwise there is a risk of a yo-yo effect even after a protein diet.

Protein diet to build muscle

A protein-rich diet is very important for building muscle. Proteins or protein are among other things the building material of the muscles. In order for the body to gain muscle mass, however, it also needs energy in the form of calories, more than it needs to maintain the body functions. This is in contradiction to the principle of a diet, since fewer calories have to be supplied than the body consumes in order to consume its reserves. If you want to build muscle, you should pay attention to a protein-rich diet, but also consume sufficient high-quality carbohydrates and fats as energy sources. Therefore, the protein diet is not suitable for building muscle. However, this form of diet can at least counteract the undesirable side effect of many diets, the loss of muscle mass.

What is the cost of a protein diet?

What is the cost of a protein diet cannot be said in general terms. These depend on which food you choose, where you buy it, how much you eat and whether you value organic products, for example. For example, those who include beef in their diet more often will have higher costs than someone who prefers turkey meat. Cheap sources of protein are low-fat quark and many Protein shakes. You can also spend a lot of money on cookbooks and nutritional advice, or you can access many recipes and information free of charge.

Is a protein diet also vegetarian?

Vegetarians can also follow a protein diet. The food supply is limited and many recipes involve processing meat, but there are plenty of alternatives. Those who eat fish or eggs can use these foods. Dairy products such as low-fat quark, yoghurt and lean cheese are also suitable for the protein diet. There are also protein-rich plant-based products such as beans, chickpeas and lentils. Another source of protein for vegetarians are protein shakes. Those who do not consume milk products can also fall back on those made from plant sources.

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The Most Popular High Protein Diets

1. Diet according to Karl Lagerfeld

The diet is because of the food choices (e.g.Lobsters, rabbits, quail) and the expensive food supplement (Vitamins, Minerals, anti-stress, hunger, tiredness) very expensive.
The diet is rich in protein, low in carbohydrates and does not contain more than 1200 kcal per day.

2. Atkins Diet

The Atkins diet turns out to be extremely one-sided. Meat, sausage and eggs are the focus of the daily diet. This supplies a lot of animal fat and protein and too much cholesterol.

The carbohydrate content is low, fiber and vitamins do not reach the recommended intake under any circumstances.

What alternative diets are there to the protein diet?

The protein diet belongs to the group of low-carb diets. In addition to this, there are others, the essential part of which is a reduction in the proportion of carbohydrates in the diet. Alternatives are the Atkins, Paleo, Dukan and slim-while-sleep diets. Furthermore, all diets based on a slight daily calorie deficit for long-term weight loss are basically suitable as an alternative to the protein diet. A calorie deficit can also be achieved through higher consumption. Therefore, more exercise and sport are also suitable as an alternative or even better as a supplement to the diet.