The protein diet is one of the most effective and popular forms of diet of our time. This article shows you what 3 days with a protein-rich diet can look like, what effect proteins have on our body and what you should pay particular attention to.
The protein diet is one of the low-carb diets that has been celebrating its triumphant advance in the diet world for some time. In addition to the protein diet, the actin, paleo, dukan diets are also among the most popular low-calorie diets. All these slimming diets have in common that the intake of protein-rich products is in the foreground and the consumption of carbohydrates is avoided.
Proponents emphasize that many of the proteins can be excreted with the help of a large, above-average fluid intake. The body would not be negatively impacted by this, although it should be noted that people with previously damaged kidneys should not use a protein diet as a precaution.
Why the body needs protein?
A sufficient supply of protein is essential for the body. Proteins are part of all cells and vital metabolic processes and are therefore indispensable. With a normal and balanced diet, humans usually take in sufficient protein.
The German Nutrition Society (DGE) recommends not consuming more than two grams of protein per kilogram of body weight. According to the experts, 0.8 grams per kilogram of body weight is ideal. An adult woman needs a total of about 47 grams, while a man needs 59 grams. According to the DGE, the proportion of protein-rich foods should be 15 to 20 percent.
The theory of the protein diet
As the name suggests, the focus of the protein diet is on increasing protein products. Meat, fish and dairy products are therefore on the menu, while carbohydrates should be avoided as far as possible. Fats are also allowed in the protein diet, although we advise against excessive consumption here as well.
Proteins from animal products are more valuable for humans because they are similar to the natural protein in the human body. Corresponding animal foods usually contain a lot of fat and cholesterol. A mixture of vegetable and protein-rich animal food is therefore ideal.
As a rule, athletes with a balanced diet no longer need special protein shakes that are supposed to improve their protein values. The intake of many proteins reduces the organism’s supply of glucose and the body is forced to get the energy it needs from its own fat deposits.
The protein effect: no hunger and great weight loss?
You can quickly see that after a few days with the increased protein intake you have lost a few kilos. This effect mainly arises from the fact that the body loses a lot of water. However, due to the low-carbohydrate diet, the body inevitably resorts to glycogen (carbohydrates stored in the body) at some point, which leads to fat loss.
In fact, proteins and fats keep you full longer than carbohydrates , which means that there are almost no cravings during a protein diet, as the blood sugar level remains more constant if you cut out a lot of carbohydrates. The protein-rich diet is also beneficial for athletes, because proteins keep the muscles and connective tissue intact.
What can you eat on a protein diet?
The classic protein suppliers are meat, fish and dairy products. So what tastes good is allowed on the plate: grilled chicken, lean beef with a large salad, steamed vegetables, yogurt, but also lean cheeses, tofu, legumes, nuts and seeds.
Does too much protein harm the body?
Many people consume more protein than the German Nutrition Society recommends. This is not necessarily dangerous for a healthy person. However, increased protein intake can lead to increased excretion of calcium in the urine – this increases the risk of developing kidney stones or osteoporosis.
In addition to protein, meat, cheese and eggs also contain fat, cholesterol and purines, which can lead to fat metabolism disorders or even gout . It is therefore absolutely necessary to be careful if you drastically change your diet on the basis of a protein diet.
The 3-day protein diet plan
To get you started, the article shows you what a 3-day meal plan might look like during a protein diet. If you put together your own plan with your own recipes, please always make sure that you consume a certain amount of carbohydrates so that the protein content does not become too high. As with any diet, the same applies here: a balanced diet is still the safest way to achieve your desired weight.
Our special recommendation as a support for the protein diet is the natural Shape Shake from foodspring. In addition to its high protein content, the inulin contained in the chicory root causes long-lasting satiety and thus helps prevent cravings as a supplement to a daily meal.
For an adult who regularly does a little sport, the optimal protein intake during a protein diet is calculated to be around 1.2 grams per kg of body weight. In our calculation for this diet plan we assume a person weighing 80 kg who does not do a lot of sport and wants to lose a few kilos.