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Protein Diet

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Purpose of the protein diet

The main purpose of the protein diet is weight loss. During this diet only foods high in protein are consumed, what means that consumption of carbohydrates is limited. The typical menu usually represents 10-15% content of proteins from total daily energy intake, however in case of protein diet is this content at about 30-50% from the daily energy intake.

How does the protein diet work

This diet can reduce the dieters metabolism. If carbs (source of energy) are strictly limited, our body will start to burn its own fat and use it as an energy replacement which we need for our life. This state is called ketosis. Ketosis except of fats burning, can bring a range of adverse effects such as headache, nausea, irritability, kidney problems and heart palpitations.

How to follow the protein diet

This diet exists in many different variations, but it might not be suitable for everyone. The most nutritious version of the diet is based on high content of proteins, low in fats and middle in carbs. Less nutritious diet plan represents the menu high in proteins and fats and low in carbs.

The protein diet – food

You have chosen to start the protein diet but not sure which foods are the best to consume? In the following lines, you will find a variety of differend foods that are allowed in this diet.


You will never find more proteins than in a nice juicy steak. If you are careful about the fats intake, you can replace a beef steak with chicken breast without skin.

White meat

Chicken meat and poultry are high in proteins. If you like white meat, you will eat far less fats than in the dark one. If you want to lose weight quicker, remove the skin from the meat becasue of a high content of saturated fats.

Pork tenderloin

Pork tenderloin is a white meat currently available almost everywhere. If you wish to continue with protein diet, you should decide for this type of meat as well.


Fish contains a lot of proteins with low level of fats. Even fish that might be higher in fats are quite good option for dieters because they contain heart beneficial omega 3-fatty acids.


Eggs are perhpas the most classic and certainly the cheapest form of proteins. If you are concerned about fat and cholesterol, eat only the whites, which are very good source of proteins without high cholesterol level.


Soy is an excellent source of vegetable proteins. Consuming of 25 grams of soy protein per day may help to lower cholesterol and protect against heart diseases.

Another foods rich in protein

  • beans
  • low fat dairy products
  • cereal bars
  • whole-grain products

Protein Diet and weight loss

Protein diet helps people to lose weight. The weight loss usually happens in a quite short period of time, because proteins provide our body with feeling of fulness for longer time. Especially this fact help us ward off cravings for various candys what usually leads to a relatively quick weight loss. Joint quick weight loss with satisfactory satiety and you will find out, why are the protein diets so popular. Unfortunately, a lot of people after their diet termination will return to their old weight.

Protein Diet and risks

This type of diet is usually associated with various diseases. Since the protein intake is increased while the decreasing of the fruits and vegetables consumption, it might often occur a higher risk of cancer developing. Other health risks of the protein diet: higher cholesterol, health diseases, osteoporosis and kidney diseases.

Please talk to your health care provider before starting the Protein Diet.


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