We think that when it comes to living a healthy life, there is no one straight rule for weight loss. Successful diet plans are those that are tailored to each person and take their unique needs into account. The high protein diet is an example of a healthy and successful diet plan. The high protein diet is, as the name suggests, a high-protein, low-carb, healthy-fat eating plan. It was created by bariatric (weight loss) experts Michael Eades and Mary Dan Eades.
What to follow in a High Protein Diet?
Except for those with added sugar, no foods are off-limits entirely when it comes to this diet. However, many other foods, like grains and legumes, are strictly prohibited. While adherents of this diet plan should expect to see rapid weight loss in the immediate term, the severe restrictions it imposes may make long-term success improbable. Additional options for people on this diet can be found in the 7-day food plan, which is as follows.
7-day Diet Chart for High Protein Diet
Breakfast: 1 cup of coconut yogurt covered with 1/4 cup of low-carb, sugar-free granola.
Lunch: 1/2 cup sliced strawberries paired with 1 serving of anti-inflammatory curried tuna salad, and avocado boats.
Dinner: 1 1/2 cups kale and green cranberry salad, 1 serving turmeric-fennel chicken, and 1/2 cup lemony roasted low-carb broccoli
Breakfast: 1 serving of omelet roulade and 1/2 grapefruit.
Lunch: 1 cup of rainbow vegetable soup, 3/4 cup of roasted beet salad.
Dinner: A 3-ounce serving of pista-crusted salmon with mashed celery root potatoes (3/4 cup mash).
Breakfast: 1 serving of low-carb vegetable frittata and 1 serving of simple green juice.
Lunch: 1 serving of low-carb salad with chicken, apple, and bacon.
Dinner: 1 1/4 cups of Chinese-style broccoli and beef, and 1/2 cup of cooked brown rice.
Breakfast: 2 ounces of sirloin steak, sauteed spinach,
Lunch: 1 egg, 1/2 cup chopped cantaloupe, 1 serving of traditionally stuffed peppers (low-fat cheese)
Dinner: 2 cups balsamic-dressed spring mix and 1 serving harissa chicken and cauliflower on a sheet pan.
Breakfast: 1 serving of almond pancakes, 1/2 cup of mixed berries, a spoonful of low-fat yogurt to garnish.
Lunch: noodleless zucchini lasagna (use low-fat cheese) with 1 serving of low-carb taco salad.
Dinner: 2 cups of spring mix with red wine vinaigrette.
Breakfast: 1 cup of low-fat Greek yogurt, Apple walnut flaxseed muffin, and 1/2 cup of raspberries.
Lunch: 1 whole-grain tortilla or lettuce wrap with 1 serving of healthy chicken or beef fajita.
Dinner: 1/2 cup cooked quinoa, 1 serving of easy oven-baked herbed salmon, and 1 cup of sauteed kale with mushrooms.
Breakfast: 1 serving of crustless salmon, spinach, and mushroom quiche
Lunch: 1 serving of chicken salad with strawberry vinaigrette
Dinner: Asian broccoli and tofu stir-fry with 1/2 cup brown rice
Pros of the High Protein Diet
A high-protein approach in the high protein diet may be more alluring than other weight-loss plans.
- Satisfies hunger: Protein, fiber and fat are all satiating in their own ways. So, if you want to feel full and pleased after eating, try a diet that prioritizes these foods (although carb cravings are still common).
- Includes a weight maintenance stage: The plan consists of three stages: an intervention (active weight loss) stage, a transition stage, and a maintenance stage. The plan’s adherents are encouraged to figure out how many carbohydrates their bodies can process without putting on weight and then stick to that number.
- Positively helps in weight loss: The Protein Power eating plan is effective for short-term weight loss since it tracks food intake and limits carbs. The diet has a maintenance phase, although it may be challenging to stay on it permanently.
- High in fiber: It is a diet that concentrates on fruit and vegetable servings which is a healthy choice that happens to be high in fiber. Fiber intake should be at least 25 grams per day, which is in line with federal dietary guidelines and the advice of the Protein Power plan. It is still the case that 25 grams is the bare minimum. The recommended daily allowance of fiber for women is 25–28 grams, while for men, it is 31–34 grams. People over the age of 50 require a marginally lower amount.
Cons of the High Protein Diet
Consumption of every food on this diet requires careful tallying of its carbohydrate and protein content (or at least the serving size).
- Excess protein intake: It is important for those with kidney illness to watch their protein intake, as doing so can put further strain on their already-overworked organs.
- Health issues: This low-carb diet, like all others like it, requires regular glucose monitoring, which may not be possible for those with diabetes or pre-diabetes. Those who are heart disease sufferers should also watch their fat intake. Before making any major dietary changes, people with these and other health conditions should always talk to their doctor.
- Causes possible nutritional deficits: Folate, which is essential during pregnancy, and other vitamins and minerals are lost when cereals and fruits are consumed less frequently. TEadeses recommends supplementing your diet with a multivitamin like Vitamin D, vitamin B7, vitamin E, chromium, and iodine in short supply on low-carb diets, and this is especially true when whole grains are eliminated.
- Deficiencies are born: Some chronic diseases may be more likely to arise in a person who lacks the necessary nutrients.
Will You Be Healthy If You Follow the High Protein Diet?
The high protein diet is similar to other popular low-carb eating programs, and like those plans, it deviates from federal standards for macronutrients. The USDA’s MyPlate dietary guidelines recommend eating between five and six servings of grains per day as part of varied diets that include lean protein, grains, fruits, vegetables, and low-fat dairy products. To stay within Protein Power’s low-carb restriction, you should eat far less—about one serving per day, with variations based on what you choose and how many of your daily carbs come from fruits and vegetables.
The Protein Power plan proposes between 100 and 120 grams of protein per day, but the 2020-2025 Dietary Guidelines for Americans recommend 46 grams per day for adult females and 56 for adult males. In addition, the USDA suggests getting 45–65 percent of your daily calories from carbohydrates.
Less than twenty percent of your daily caloric intake will come from carbohydrates when you follow the Protein Power plan.
It is true that the Protein Power plan does not call for calorie counting, but it does warn that doing so will reduce the diet’s effectiveness. Nutrition experts recommend keeping track of daily calorie consumption for a healthy, sustained rate of weight loss.
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