Protein diet to remove fat; experiences and results

High-protein diet for fat removal

Protein diet is, as its name indicates, based on food rich in proteins and lower intake of carbohydrates. Strictly forbidden is bread, pasta, potatoes, fried meat, margarine, beans, chocolate, ice cream, candy, snacks and all kinds of fruit.

Shortly after the start of the diet the fat simply melts, but high protein diet has a bad side. Good weigh all the pros and cons of this diet. Also, it should not be practiced without prior consultation with the doctor.

Find out which foods are richest in protein, and how to correctly apply this method of weight loss.

Proteins in food; why are they important to us

Proteins are important because they contain the essential nutrients and non-essential amino-acids, which provide energy to the body. They are very significant for the construction and rehabilitation of muscles and the function of internal organs. In addition, they accelerate the regeneration of hair, skin and nails. They help to fight infections as they strengthen the immune system.
  • Ideal protein diet for fat removal is based on a healthy weight loss without losing muscle mass. This method was designed by the famous Dr. Tran Tien Chan. Today it is considered one of the most influential experts in this field.

What is the daily need for protein?

The recommended daily dose of protein is 0.8 g per kilogram of body weight for adults. Elderly and physically active people need a lot more than that. They may be of animal or vegetable origin. Animal protein are present in meat, fish, eggs, milk and cheese, and the best plant proteins are found in soybeans and legumes.

For a healthy diet, protein diet we recommend uniform introduction of two types of protein foods. Too much animal protein can adversely affect health. The most common complications include heart disease, stroke, osteoporosis, elevated LDL cholesterol. Also, the proteins of plant origin (although much healthier) can cause various health problems (if exaggerated in).

How does the menu look like in stages? 

The high-protein diet for removing fat has its three phases. Each of them is equally important for weight loss, and certainly should not be excluded. The menu can be created, only when we comply with the rules of the diet.

The active phase of protein diet

The first phase includes reducing fat and carbohydrates in the diet, while preserving the protein. By doing this there will be a certain metabolic changes. It supplies the necessary energy from its own reserves of fat. Thanks to the low carb intake hypoinsulinemia occurs (low levels of insulin in the blood), causing lipolysis (decomposition of body fat).

Protein diet menu is based precisely on this, maximum reduction of fat and carbohydrates in the first phase. This diet is characterized by a complete absence of hunger. Foods rich in protein promote fast weight loss, mood and preserves muscle mass.

At this stage you can lose up to two pounds per week, but because the results are quickly visible, the motivation is strong. The most important thing is to consume animal and plant proteins of high values (more about them later in this article).

The reductive phase

At this stage, the body weight is approaching the ideal size. In it you need to gradually increase the intake of carbohydrates and reduce your intake of lean protein. Foods are entered in groups, allowing a high protein diet to create a balanced diet.

Maintaining body weight

In the last phase (maintenance) is achieved by adapting the metabolism to the daily diet. As a protein diet removes fat there is no yo-yo effect and the pounds will not come back.
Protein diet; what is allowed to eat during the day

Protein diet meal plan is based solely on the plant and animal foods rich in protein. This includes the elimination of foods that contain a high percentage of sugar, as well as those rich in carbohydrates.
  • Carbohydrates are very complex compounds that can be easily attach to the water. Consume up to 20 grams during the active phase of the diet.

The diet with proteins forbids white bread, potatoes, peas, pasta and fried meat. Never use a margarine, chocolate, ice cream and other sweets and snacks. Fruit should not be on the menu as well.

Permitted foods in the protein diet

Various types of meat:

In moderate amounts, it is allowed to eat foods with a low percentage of carbohydrates. You can eat all kinds of meat: chicken, turkey, beef, veal, pork, lamb. Prepare it in any way, just do not fry it. Give preference to white meat. Smoked meat, meat products, as well as all types of fish are allowed as well.

Salads are required

Fresh vegetables, such as lettuce, tomatoes, onions, cucumbers, cabbage are recommended. Vegetables can also include cauliflower, broccoli, eggplant, chard, kale. Do not forget protein-rich legumes - black beans, soybeans and lentils.

Drink milk every day

Milk is considered a complete food because it contains all kinds of nutrients, and the high-protein diet recommends it. Take care of the daily quantities of dairy products. Entering milk should be limited in the sense that the total amount entered does not exceed 15 g per day. Eggs are also allowed.

Inevitable seeds

We must not forget to mention nuts and seeds. Eat almonds, walnuts, peanuts, pumpkin seeds, linseed, and sunflower seeds. You can drink plain and mineral water, juice, fresh lime juice, black coffee, and all types of unsweetened tea.

Unavoidable plant proteins in food

  • The maximum amount of protein is found in Brazil nuts. Only 30 g of these foods meet the daily need for protein. It is a rich source of amino acids and omega-3 fatty acids. They help build muscle and prevent rapid drying of the skin.
  • Fifty grams of raw almonds a day is enough to reduce hunger between meals. Reduce the desire for unhealthy snacks and sweets. 85 g of almonds contains 6 g of protein.
  • Walnuts are an excellent source of protein. They can be added to salads or muesli. 85 g of walnuts has 4 g of protein.

Pumpkin seeds or sunflower seeds

Protein diet suggests that the seeds should be consumed in the morning. Combine them with oat or other grains. 85 g of sunflower seeds have up to 6 g of protein.

Awesome avocado is full of protein

Avocado is among the most nutritious food rich in proteins. 200 g of avocado contains about 5 grams of protein.

Bananas are very healthy and helpful

Fruits rich in protein are certainly bananas. In 100 g there are 4 grams of protein. The high-protein diet does not accept this food in the active phase, because it contains higher amounts of carbohydrates. Once the first phase is over, these foods can consumed in moderate amounts.

What vegetables are rich in protein?

Do not forget spinach (2.9 grams of protein per 100g), black beans (one cup has 15 grams of protein) and Brussels sprouts. Be sure to eat broccoli, which are rich in vitamins, minerals, fiber and protein. A cup of cooked broccoli has 4 g of protein.

Linseed is a good source of protein

A high protein diet does not exclude this food. Milled flax is rich in omega-3 fatty acids. Just two tablespoons of flaxseed contains almost 3 g of protein.

The lens are a super food

These foods are rich in protein and fiber, which are responsible for the establishment of normal blood sugar levels. Prepare dishes with lentils more often and you will do a lot in terms of health.

Hummus is a chickpea spread

Humus is a nourishing spread, ideal in combination with vegetables and whole grains. Its consumption is recommended in the afternoon. Reduces the feeling of hunger, and therefore there is no need to eat a snack between meals.

Quinoa is a perfect ingredient

South American plant, also known as the gold of the Incas, is one of the oldest and most respected seeds in the world. It does not contain gluten, and as such is an excellent substitute for rice and other grain foods. Quinoa has a large amount of protein and fiber, which provides a feeling of satiety.

Top protein foods to eat

Low fat yogurt

Protein diet to remove fat definitely recommends this dairy product. You can drink it for breakfast or add a tablespoon or two in cereal, smoothies. Avoid yogurts that contain sugar.

Eat white meat while dieting

Given that it is not only rich in protein but also iron but be sure to eat it. Its regular consumption provides the necessary dose of energy for all daily activities. Chicken meat has little fat and calories, but it is best to prepare it grilled. 100 g of chicken meat contains 30 g of protein.

Eggs are obligatory 

In addition to providing a sense of fullness, domestic eggs stabilize blood sugar levels. One boiled egg contains 6 grams of protein, making them an ideal food for your diet.

Do not forget the cheese

One piece of Swiss cheese has 7 grams of protein, while the tofu is an excellent substitute for meat. 100 g of this food contains 11 grams of protein.

Fatty fish and seafood

Omega-3 fats are essential for balancing the blood sugar levels. They are mostly found in sardines and salmon, but also in other types of fatty fish. In 85 g of salmon there is 20 g of protein and 5 g of healthy fats.

What are the experiences with the protein diet in practice?

Protein diet for fat removal is an effective way of losing excess weight. Best results are obtained with regular exercise. Positive thing is that it allows rapid loss of kg at the start, and thus provides further motivation. Do not forget that a certain percentage of the lost weight is just water. This means that the weight is partially back again when you start to enter carbohydrates.

Experiences of readers
Over 15 years I have done various diets, with more or less success. I'm not prone to giving up, but I confess that I am often disappointed. An overweight person as I am I've never been ashamed of it. High protein diet scared me at the beginning because of its name, but I still decided for it. 
The first phase I did for two weeks, I ate smoked ham, sausages, chicken believe it or not. Salad of cucumbers, tomatoes, zucchini, and all in a row. I was not hungry, even on the contrary I felt full. After this reduction I introduced carbohydrates slowly and gradually. Kilograms did not return and I was 9 kg lighter.  
The restriction in my case was necessary, since then I do not eat white bread nor white flour. The most important thing to me is that I'm in a better mood, I ride the bicycle every day and I feel better about yourself. M.V.

The diet with proteins and vegetables is a health benefit

The diet with protein and vegetables undoubtedly has a lot of health benefits. The reason should be sought in the decrease of bad cholesterol levels, which is usually a side effect of obesity.

A high protein diet is one of the favorites because it provides a sense of fullness and satisfaction. In contrast to it those low caloric are just the opposite. For them, the calorie count is severely restricting during the day.

Protein digestion takes longer than digestion of carbohydrates and fats, and so the food stays longer in stomach. Thus reducing the need for frequent food intake.

What are the disadvantages of protein diet for weight loss?

There are some drawbacks of high protein diets. They are usually noticed immediately after the initial weight loss phase. The most common are reflected in elevated levels of bad cholesterol.

The body with less carbohydrates to burn goes into the so-called state of ketosis. Many experiences show that the phenomena that accompanies protein diets is often reinforced by headaches and irritability.

A high protein diet is usually based on an increased intake of foods that are rich in saturated fats. This menu contains a smaller share of fruits and vegetables and is not recommended.

Some studies indicate how excessive amounts of protein can overload the kidneys and liver. Yet so far there is no scientifically validated proof of this thesis. In any case, before you opt for this kind of diet, consult your doctor.

Today there is a protein diet for vegetarians, because the protein except for in the meat can be found in many other foods. If you liked this article, we recommend that you look at the following: how to do Atkins diet.