Protein-rich Diet plan: Experiences, Schedule, 9 Recipes and 5 Hazards

 

All kind of protein sources like fish, chicken, nuts and cheese

Protein-rich Diet plan: Experiences, Schedule, 9 Recipes and 5 Hazards

Several studies show that a high protein diet is ideal for rapid weight loss. But how much protein do we actually need and what are the possible dangers in an extremely high protein diet?

Read in this article everything you need to know about the protein-rich diet plan and find out why the most successful diets on the market are based on this diet.

Here is what you will learn:

  • Why you quickly lose weight with the protein diet
  • How much protein you need per day
  • The 5 possible dangers of an extreme protein diet
  • The most important advantages and disadvantages of the protein-rich diet plan
  • 9 delicious protein diet recipes that you can quickly make at home
  •   And much, much more ..

What is a protein-rich diet plan?

Protein diet productsA protein rich diet plan is a dietary pattern in which you mainly consume high-protein foods and significantly reduce the consumption of fats and In the human body, proteins are broken down into amino acids. Some of these amino acids can be produced by the body itself. We call these non-essential amino acids, while we have to get essential amino acids through food.carbohydrates.

Proteins are the main building blocks of the human body and have a crucial role in building and maintaining our muscles, tendons, organs and skin.

But proteins are also indispensable for enzymes, hormones, neurotransmitters and various small molecules that serve important functions.

In general, animal proteins provide us with all essential amino acids in the right proportion to fully utilize them. Animal products such as meat, fish, eggs or dairy products, therefore, play an important role in the protein diet.

If you do not eat any animal food for vegetarian reasons, it will be a lot harder to get all the proteins and essential amino acids that your body needs. Fortunately, there are enough vegetarian sources that also contain a high content of proteins.

Why should you follow a protein-rich diet plan?

young woman happy about her weight lossYou are now thrown to death with all sorts of diets. What makes the protein-rich diet so unique compared to the rest? That is not a bad question to ask at all.

Let me tell you the secret: the most successful diets on the market are based on a high intake of proteins.

Proteins are incredibly important when it comes to losing weight and body fat.

A protein-rich diet can help enormously in the fight against obesity.

First, eating more protein leads to a temporary increase in the metabolism, so you burn more calories.

Second, eating large amounts of protein has a beneficial effect on reducing appetite, preventing you from overeating and getting too many calories.


It has been shown that with a protein-rich diet (of which the total number of calories consists of 25 to 30% of proteins) your metabolism can be increased to 100 calories per day.


The biggest contribution that a protein diet can make to losing weight is that eating protein-rich meals automatically leads to a spontaneous reduction in calorie intake.

Proteins have the greatest effect on hunger and satiety, more than carbohydrates and fats.

High protein versus limit carbs and balance fatIn a study of obese men, food scientists discovered that a diet of 25% of proteins had extremely beneficial effects. The participants felt fuller, felt less the need to snack in the evening and had less obsessive thoughts about food.

Another study investigated the effect of increased protein intake on women. They were given a diet in which the ratio consisted of 30% of proteins. This ensured that they received an average of 441 calories less per day than before. The women lost an average of 5.5 kg of weight in 12 weeks time, by adding more proteins to their diet.


But a higher intake of proteins not only causes weight loss, it also prevents you from becoming (again) thicker. A modest increase from 15% to 18% protein per day can help tremendously to keep people who have lost weight at their target weight.


In short, by eating more protein you make yourself a lot easier to maintain a diet that aims for permanent weight loss.

In the Western world ,people eat on average only 15% of proteins. That can certainly be higher. The vast majority of the energy requirement is derived from (simple) carbohydrates.

from hunters until present day diet

 

We should bring this back into balance with a healthy relationship between the macronutrients.

 

Why do you lose weight with the protein rich diet?

Many ‘nutrition experts’ today are still unhappy about the protein diet. It is to be hoped that they will ever contribute because the most recent studies on protein-rich diets really tell a different story.

If your goal is to lose weight, you better follow a protein-rich diet that is based on lean protein sources such as cottage cheese and chicken.

With a protein-rich diet, you lose weight because a daily high protein intake has a lot of advantages when it comes to weight loss and burning of body fat.

A protein diet has a satiating effect and makes you spontaneously eat less, so you get fewer calories. It also helps to temporarily increase your metabolism. In addition, it stimulates the production of the appetite-suppressing hormone peptide YY (PYY) and suppresses the release of the hunger hormone ghrelin.

Do not stop with a high-protein diet if you think you have lost enough weight. Dutch researchers have found that a protein diet can be extremely useful once you have lost weight and want to stay on weight.


With a protein diet, fat people who have successfully lost weight can make their waist circumference even thinner. Of the protein group, only 20% of the participants appeared to have gain weight after the weight loss period. For the non-protein group, this was 40% of the people who had lost weight initially.


a woman with a bowl of salad in her hand and a cm around her waisteWhat you often see with a crash diet is that losing muscle mass is inevitable. Due to the long-term negative energy balance, the body is forced to address proteins as an energy source. This is at the expense of muscle mass. Another side effect of weight loss is that your metabolism decreases.

In other words, you burn fewer calories than before. This is often referred to as ‘starvation mode’ and is the natural response of the body to long-term calorie restriction.

You often see that people want to lose weight with shakes. But often that type of products contains too many proteins that have added a lot of sugars or other junk.

Eating a lot of protein, however, can prevent muscle loss and ensure that your metabolism is not delayed while you burn body fat (source). A high protein intake and strength training are therefore important if you want to prevent muscle loss and burn fat.

Where proteins are actually in?

We obtain proteins from the food we eat. Proteins are both in animal sources and vegetable.

different products where you have proteins in as Fish, Chicken, Meat, Eggs, CheeseThere are a number of food sources that supply proteins in large quantities.

Animal sources and dairy products have the highest amount of protein.

They contain all the essential amino acids needed to make new proteins in the body. On the contrary to plant protein sources that often lack essential amino acids that the body needs.

Animal proteins are mainly found in meat, eggs, poultry, seafood and dairy products. Do go for unprocessed meats such as steak, roast beef, tartar or minced meat. Poultry like chicken and turkey is actually even better. For dairy products, you should think of milk, cheese, paneer and yogurt. Later on, in this blog, I give you a comprehensive protein-rich food products list.

The concentration of proteins in plant sources is normally lower than in animal sources. Yet certain plant foods such as nuts, seeds, beans and legumes can contain enough protein.

It is true that animal protein sources contain a large number of important nutrients that are often lacking in vegetable protein sources.

Then think of:

  • Vitamin B12: Vitamin B12 is mainly found in fish, meat, poultry and dairy products. People who avoid animal foods often have a vitamin B12 deficiency.
  • Vitamin D: Vitamin D is found in oily fish, eggs and dairy. Vitamin D occurs in some plant foods, but some plant foods contain vitamin D, but the type that is found in animal food is better absorbed by the body.
  • Docosahexaenoic acid (DHA): this fatty acid belongs to the omega 3 family and is vital for the eyes and brain. It is mainly found in oily fish species and is difficult to obtain through plant sources.
  • Heme iron: this is also called animal iron and is mainly found in meat, especially red meat. Heme iron is much better absorbed in the body than non-heme iron from plant foods.
  • Zinc: Zinc is mainly found in animal protein sources such as beef, pork and lamb. Zinc from animal protein sources is also more easily absorbed than vegetable sources.

How much protein do you need per day?

“How much protein do I have to eat per day to lose weight?” This question is often asked me. The ‘right’ amount of protein for an individual depends on various factors. Think of physical exercise, age, gender, muscle mass and the current state of health.

First, let me help another misconception out of the world. When I talk about ‘gram protein’, I mean gram of the macronutrient protein, not the number of grams that weigh protein-rich foods such as a chicken leg or piece of salmon.

A chicken leg may weigh 125 grams, but it contains ‘only’ 26 grams of protein. So keep that in mind when you follow a protein diet.

Now the question is how many proteins you have to eat per day:


If your goal is to burn body fat and prevent muscle loss, then it is wise to aim for 0.8 to 1.3 grams of protein per kg of body weight.


Regardless of your height or weight, it means that 30% of your total calories consist of proteins with a protein-rich diet. It is best to spread your protein intake over different meals.

5 possible dangers with an extreme protein rich diet

Protein is the most important nutrient for weight loss and getting a more attractive body. A high protein intake increases the metabolism, reduces appetite and (in a positive sense) changes hormones that influence body weight.

But what happens if you get too much protein? Does an extremely high protein diet also have potential dangers? What are the consequences of eating too much protein?

There are all kinds of stories about the dangers of the protein diet. I searched for you exactly how that is:

Danger # 1: high protein intake to kidney failure or kidney damage

Rumor has it that too many proteins would disrupt the kidneys and even cause kidney failure. It started after doctors gave advice to people with poorly functioning kidneys to follow a diet with a low protein content. But there is a big difference between people with kidney disease and people with healthy kidneys. Research shows that unless you have kidney disease, an extreme protein diet does not have any adverse effects on kidney function.


The two main risk factors for kidney failure are high blood pressure (hypertension) and diabetes. Let a higher protein intake have a positive effect on these risk factors.


However, I advise you not to get more than 50% of your protein diet from animal proteins. This is because the kidneys have to remove organic acids from animal protein, whereas this is not the case with vegetable protein sources.

Conclusion: there are no indications that an extreme protein diet (up to 2.2 grams of protein per body weight) causes kidney damage in healthy adults.

Danger # 2: getting proteins out of eggs is unhealthy

Eggs are full of proteins and contain important amino acids and a high nutritional value with no less than 13 different vitamins and minerals, healthy unsaturated fats and antioxidants.

However, the Nutrition Center recommends eating eggs daily and recommends eating no more than 2 or 3 eggs per week. Eggs contain a lot of cholesterol and would therefore increase the risk of cardiovascular disease. For a long time, it was thought that eating eggs was not conducive to health.

But because eggs contain cholesterol, that does not mean that the bad cholesterol in the blood is automatically increased. Recently, several studies have shown that the cholesterol of eggs does not increase the bad cholesterol in the blood. Several studies have examined the effects of eggs on the risk of cardiovascular disease and found no connection between the two.

In fact, eggs mainly raise good cholesterol and are NOT associated with an increased risk of cardiovascular disease.
What remains is one of the most nutritious foods in the world that you can eat every day without risk. Eggs contain a high content of all kinds of nutrients and unique antioxidants that protect our eyes

Danger # 3: a high protein rich diet increases the risk of bone loss

Osteoporosis, or bone loss, is a disease characterized by a low bone mass and a deterioration of the bone tissue. Bone decalcification leads to fragile bones and makes the risk of bone fractures a lot bigger.

Some ‘nutrition experts’ claim that a high protein diet leads to the withdrawal of calcium from the bone tissue, which can cause osteoporosis. But do not worry, because your bones are completely safe, even with an extreme protein diet.

A 2011 study looked at various epidemiological and clinical trials and concluded that a high intake of proteins does not have a negative effect on the strength of your bones or increasing the risk of bone fractures. The researchers state that it can even be dangerous for the bones to consume insufficient protein.

Danger # 4: Many proteins cause aging

According to some nutritionists, too many proteins are said to stimulate aging by growth hormones (including IGF-1). Further research among larger research groups is necessary in order to be able to form conclusions about this.

It is true that eating burned meat is often associated with accelerating the aging process. The nutritional theory of aging has shown that the absorption of specific amino acids decreased due to reduced absorption in the intestine.

Danger # 5: you start stinking out of your mouth

A frequently heard complaint of the low-carbohydrate diet and the protein diet is that it causes bad breath. This would be because the human body will mainly appeal to body fat as the main source of energy. This releases all kinds of waste materials (including ketones) which makes you stink out of your mouth.

Fortunately, bad breath is basically not harmful to your health, but it is annoying, of course. You do not want people to drop out spontaneously if you talk enthusiastically about the protein diet.

Simple tips to correct bad breath are:

  • Drink more water, as a result of which waste products are discharged faster.
  • Swallow exova tablets, these tablets neutralize sulfur-containing ingredients and refresh the breath for a long time.
  •  Add a little more carbohydrate to the protein diet.

Is the protein rich diet dangerous?

too much protein harmful?Despite the persistent myth, a high protein diet is not harmful to healthy adults.

There is no scientific evidence that supports these vague claims about eating too many proteins.

For most healthy people, following a high protein diet is generally not harmful.

A protein diet increases the metabolism and has a stronger satiating effect than the other macronutrients. Proteins are your best friend when it comes to weight loss.


Even consuming 5.5 times the recommended daily amount of protein does not lead to an increase in body fat


Research is still being conducted into the effects of a high protein diet in the long term. But based on what we know now is that you absolutely do not have to worry if you decide to go for a high protein diet. If you decide to follow a protein diet, choose your protein wisely.


Go back to the power supply for which we are programmed. As a prehistoric man, we ate a lot of white meat from small animals that move a lot and therefore contain a lot of proteins. While large animals like cattle mainly contain red meat and we rarely caught them (contrary to what is often thought, we were not that good at hunting)


Good protein-rich choices are soy protein, beans, nuts poultry, lean beef, fatty fish and dairy products with low fat content.

Finally, it is important to remember that the weight loss results of a protein diet are temporary if you decide to return to your old way of eating.

Benefits of the protein rich diet

In summary, the protein (rich) diet has the following advantages:

  • Very stable blood sugar level
  • Increasing the metabolism
  • Reduction of appetite and feelings of hunger
  • You spontaneously eat less and get fewer calories inside
  • Positive influence on the hormones that regulate the metabolism and fat burning
  • Minimal loss of muscle mass
  • Your body becomes tighter and more attractive (if you combine sports with losing weight)

Disadvantages of the protein rich diet

In summary, the protein (rich) diet has the following disadvantages:

  • Bad breath due to ketones
  • The 5 possible hazards (already mentioned)
  • Headache and irritation (due to a lack of carbohydrates)
  • Additional proteins can cause an increase in acne
  • A higher consumption of proteins can cause flatulence

Protein rich diet experiences

The many experiences of people who have followed the protein diet are mostly positive. What I often hear and read is that the protein diet suppresses the appetite, so people suffer less from rising hunger attacks and could easily maintain the diet. Most people also love the freedom of many delicious protein dishes, so they did not feel that they were dieting.

Another reason that many people are positive about the protein diet is that the protein diet produces quick weight loss results. An important reason why many diets fail is because people do not see fast results. Because of this, they have a tendency to give up.

The negative experiences of the protein diet are that many people have to get used to killing carbohydrates. This can cause various physical symptoms in the beginning such as dizziness, headache and irritation. A few people also suffered from an increase in acne and pimples.

Follow the protein rich diet? Use this food products list

For a healthy protein-rich meal I advise you to get your proteins from the following animal sources:

  • Eggs
  • Chicken
  • Turkey
  • Cottage cheese
  • Almonds
  • Steak
  • Roast beef
  • Tartar
  • Minced meat
  • salmon
  • Tuna
  • Mackerel
  • Trout
  • Herring
  • Shrimps
  • Tongue
  • Codfish
  • Whey protein (without sugar or sweeteners)

Are you a vegetarian? 

Vegetarian. High Protein: 25 healthy recipes that would make your culinary life more exciting

Then you can get your proteins from these plant sources:

  • Nuts
  • Seeds
  • Mushrooms
  • Sea vegetables such as seaweed or samphire
  • Hemp protein powder

9 tasty protein rich diet recipes

If you are looking for tasty protein-rich meals and inspiration, then you are at the right address here. I have put together 9 tasteful protein diet recipes for you. They are not only full of proteins, but are also healthy and easy to prepare.

3 protein rich diet breakfast recipes

Breakfast # 1: Scrambled eggs with tomato and feta

Scrambled eggs-with-tomato-and-feta

What do you need:

  • 1 teaspoon of coconut oil
  • ½ sliced onion
  • 4 beaten eggs
  • 1 sliced tomato
  • 50 grams of feta goat cheese
  • Salt and pepper to taste

Preparation method:

  • Heat the coconut oil on low heat
  • Put the eggs in the pan stir it together
  • Add the pieces of tomato and feta cheese as soon as the eggs are baked
  • Add pepper and salt to taste

Breakfast # 2: Smoked salmon with eggs

Smoked salmon with eggs

What do you need:

  • 2 tablespoons of coconut oil
  • 2 eggs
  • 2 slices of smoked salmon
  • Salt and pepper
  • (possibly a slice of wholemeal or spelled bread)

Preparation method:

  • Heat the coconut oil on low heat
  • Stir fry the eggs
  • Add slices of smoked salmon
  • Add pepper and salt to taste

Breakfast # 3: Cottage cheese with fruit

Cottage cheese with fruit

What do you need:

  • 100 grams of fresh fruit
  • 50 grams of berries
  • 200 grams full curd

Preparation method:

  • Cut the fruit into pieces
  • Put the low-fat cottage cheese in a bowl
  • Mix the fruit and the berries with the curd cheese

3 protein rich diet lunch recipes

Lunch # 1: Roman salad with chicken

Roman salad with chicken

What do you need:

  • ⅓ cup of red wine vinegar
  • 2 tablespoons of olive oil
  • 1 tablespoon of oregano
  • 1 teaspoon of garlic powder
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 6 cups of sliced Roman lettuce
  • 50 grams of cooked chicken
  • 2 medium-sized tomatoes
  • 1 medium cucumber
  • ½ medium size cut onion
  • 50 grams of black olives
  • ½ crumbled feta cheese

Preparation method:

  • Pour red wine vinegar into a bowl
  • Add lettuce, chicken, tomatoes, cucumber, garlic powder, onion, black olives and feta cheese
  • Mix everything together well

Lunch # 2: Tuna burger with salad

Tuna burger with salad

What do you need:

  • 1 tuna can on water or olive oil
  • 1 tablespoon of coconut oil
  • ½ sliced red pepper
  • 1 boiled egg (without the egg yolk)
  • ½ cup of oats
  • Oregano and ½ onion
  • Lettuce leaves
  • Lettuce dressing (to taste)

Preparation method:

  • Mix the tuna, egg white and dry oats together and place in a pan
  • Heat the coconut oil on low heat
  • Turn the burger around every now and then
  • Add the red pepper
  • Serve the burger with the paprika and salad

Lunch # 3: Boiled egg with cucumber and avocado

Boiled egg with cucumber and avocado

What do you need:

  • 1/4 avocado
  • 1 hard-boiled egg
  • 3 sliced cucumber slices
  • ¼ teaspoon of chili oil
  • Salt and pepper
  • (possibly a slice of wholemeal or spelled bread – can also be roasted)

Preparation method:

  • Boil the egg
  • Spread the avocado on the slice of bread
  • Place egg slices and cucumber slices
  • Add a little bit of chili oil
  • Add pepper and salt to taste

Check my article about the health benefits of avocado!

3 protein rich diet dinner recipes

Dinner # 1: Broccoli with fried salmon pieces

Broccoli with fried salmon pieces

What do you need:

  • 1 medium onion, cut into rings
  • 4 salmon pieces of 100 grams each
  • ½ stalk of broccoli
  • 1/4 teaspoon of salt

Preparation method:

  • Cook the broccoli
  • Fry the smoked salmon with the sliced onions
  • Serve the smoked salmon together with the broccoli

Dinner # 2: Fried shrimp with garlic

Fried shrimp with garlic

What do you need:

  • 10 large king prawns
  • 2 garlic cloves
  • 3 tablespoons of olive oil
  • 1 tbsp lemon juice
  • 4 tablespoons of parsley (chopped)
  • 4 tablespoons of basil (chopped)

Preparation method:

  • Peel the shrimp (leave the tail and head)
  • Heat the oil and fry the shrimp
  • Add garlic and herbs
  • Sprinkle lemon juice over the fried shrimps

Dinner # 3: Tartar with pickle and egg

Tartar with pickle and egg

What do you need:

  • 300 grams of tartar
  • 1 clove of garlic
  • 1 sprig of parsley
  • 2 medium-cut pickles
  • 1 raw egg *
  • Salt and pepper

Preparation method:

  • Cut the parsley fine
  • Serve the tartar together with the pickles and the raw egg
  • Add garlic and parsley
  • Add salt and pepper to taste

* The use of raw eggs is strongly discouraged for children, pregnant women and the elderly.

Quickly burn excess pounds and belly fat!!!!!

Check out the recipes book below!!

Train Your Taste To Trim Your Waist: A Simple Method To Love The Food That Loves You Back

          

 

Important: Leave your reaction and any additions below.

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4 Comments Add yours
  1. Thanks for explaining this so thorougly. I think it’s essential that people know exactly what a specific diet does, so they understand what’s happening. Lots of times I hear friends talking about some diet they’re following (which they got from some magazine) and if I ask them some basic questions, they simple can’t answer.

    You even added some great recipes! The smoked salmon with eggs is one of my favorite breakfasts in the weekends. During weekdays I often don’t have time and mostly resort to a protëin rich smoothie.

    1. Hi Jurgen, that is so true that many people get an diet from a magazine and probably just start with it because it had some nice motivating picture with. My advice is always do some research when start with a new nutrition plan. In the end people need to change the lifestyle.

      Tommy

  2. To be completely honest, this is just the type of article that I love to ready! You provide a lot of information–from the positive to the negative, to the useful. I like to read about both sides of anything that I’m just starting to look into (and I’m definitely looking into improving my diet!) and the recipes that you’ve included look like they’ll be fun to try. I look forward to reading more, in the future. Kevin

    1. Hi Kevin, if you check on my site I have a about 40 articles and cover already a range of different diets. Try the recipes and find out that more healthier food can also taste good.

      Tommy 

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