The protein diet is based on the consumption of foods that are good sources of protein, such as meats and eggs, and the exclusion of foods rich in carbohydrates such as bread and pasta. In order to lose weight with this diet, the protein chosen should be low in fat, with chicken instead of red meat and skimmed milk instead of whole milk, for example to consume less calories from fat.
The protein diet slims because the absence of carbohydrates in the diet makes the body burn its fat sources more quickly. However, it is common to feel weakness and dizziness in the early days of the diet, but these signs usually pass after 3 or 4 days, when the body gets used to the lack of carbohydrates. A more gradual way to remove carbohydrates from the diet and not suffer is by doing the low carb diet, know how to do it.
Protein Diet Menu
This is an example of a complete protein diet menu to easily fulfill a week.
| Breakfast | Lunch | Snack | Dinner | |
| Monday | Skimmed milk with avocado | Cooked fish with spinach seasoned with lemon drops | 3 nuts + 1 low fat yogurt | Tuna salad with celery, lettuce, cucumber and cheese |
| Tuesday | Skim yogurt and cheese | Grilled chicken with cucumber salad, lettuce, tomato | Skimmed milk with 2 rolls of cheese and ham | Grilled salmon with broccoli, carrot and tomato salad |
| Fourth | Skim milk with 1 boiled egg | Omelet with cheese and ham, rocket salad | Skim yogurt with flaxseed and 2 slices of cheese | Turkey steak with arugula, avocado and lemon |
| Fifth | Avocado vitamin with skim milk | Grilled fresh tuna with chard | Lemon juice with egg and cheese | Chicken cooked with celery and spinach |
| Friday | Skim yogurt and cheese | Shredded chicken breast with radish salad | Avocado vitamin | Omelet with sautéed spinach |
| Saturday | Skimmed milk with 2 rolls of cheese and ham | Lettuce, arugula and cucumber salad with minced avocado and grated cheese | 3 walnuts + 1 low fat yogurt | Celery soup with grilled steak |
| Sunday | Skimmed egg yoghurt boiled with cheese | Grilled steak with sauteed chicory | Lemon juice with egg and cheese | Steamed egg with steamed cress |
How to combine vegetables to have more protein
Watch in this video which are the best foods that combined form proteins as well as meat:
Foods Allowed in Protein Diet
The foods allowed in the protein diet are protein foods and some low-carbohydrate vegetables, fruits, and vegetables, such as:
- Lean meat, fish, egg, ham;
- Skim milk, white cheeses, non-fat yogurt;
- Chard, cabbage, spinach, lettuce, arugula, watercress, chicory, carrot, cabbage, tomato, cucumber, radish;
- Olive oil;
- Chestnuts, walnuts, almonds;
- Seeds like chia, flaxseed, sesame, pumpkin, sunflower;
- Avocado, lemon.
The protein diet can be performed for 15 days with 3 days interval, and can be repeated for a maximum of 15 days at most. Here's how to make a vegetarian diet high in protein.
Prohibited Foods in Protein Diet
Foods prohibited during the protein diet are sources of carbohydrates, such as:
- Bread, pasta, rice, flour, potatoes, sweet potatoes, macaxeira
- Beans, chickpeas, corn, peas, soybeans;
- Sugar, cookies, pastries, cakes, soft drinks, juices;
- Fruits and coconut water.
It is important not to consume these foods during the protein diet to avoid changes in metabolism that cause the body to stop using protein and fat as a source of energy. See 10 Reasons to Eat Protein.
What To Know Before Starting The Protein Diet
Before starting any diet, it is important to advise doctor or a nutritionist to not harm your health. The nutritionist can indicate another more personalized menu, taking into account personal preferences and possible dietary restrictions.
Caring for the protein diet is mainly so that this type of nutrition does not harm the functioning of the kidneys. So, ideally, this diet should be done for a maximum of 1 month and according to the nutritionist's orientation, so that there are no problems related to the lack or excess of nutrients in the body, such as kidney problems, hair loss, headache, dizziness and fainting.
