Protein diet for 10 days is very important

 Protein-rich diets and diets are known to contribute to effective weight loss. Discover the benefits of a 10-day protein diet in the with FatenFawaz, nutritionist and health coach

 

“Research shows that increasing your protein intake may have good effects on your appetite, metabolic rate, weight and body composition. Eating more protein may help reduce your hunger and appetite for hours after eating. Protein increases the production of hormones like PYY and GLP-1, both of which help you feel better. In addition, it helps reduce levels of the hormone ghrelin, also known as the (hunger hormone).

 

Because of these effects on appetite and fullness, eating large amounts of protein usually leads to a natural decrease in food intake. Eating more protein also increases the number of calories you burn. Digestion of protein appears to boost metabolic rate by an astonishing 20-35%, compared to a 5-15% increase in digestion of carbohydrates or fats. In fact, several studies have found that when people eat meals rich in protein, they end up burning more calories for several hours after eating.

 

In a six-month diet study of 65 overweight and obese women, the high-protein group lost 43% more fat than the high-carb group. Furthermore, 35% of the women in the protein-rich group lost at least 22 lbs (10 kg)," confirms Fawaz, and answers the following questions

 

What is the recommended daily amount of protein?

Eating 0.6-0.75 grams of protein per pound of body weight, or 1.2-1.6 grams per kilogram, may promote fat loss and protect against loss of muscle mass during weight loss and aging.

 

How to follow a high protein diet?

A high protein diet is easy to follow and can be customized according to your dietary preferences and health goals. For example, you may want to follow a low-carb, high-protein diet to keep your blood sugar under control. If you are avoiding dairy products, you can follow a dairy-free diet that is rich in protein. Even a vegan diet can be high in protein if it includes eggs or dairy products and plenty of legumes and other plant proteins.

 

Fawaz's advice for following a high protein diet:

 

Calculate your protein needs: To calculate your protein needs, multiply your weight in kilograms by 1.2-1.6 grams.
Eat at least 25-30 grams of protein at meals: Research has shown that eating at least 25 grams of protein at meals may promote weight loss, muscle preservation and overall health.
Include animal and plant proteins in your diet: Eating a mixture of both types helps make your diet more nutritious overall.

 

Choose high-quality protein sources: focus on fresh meat, eggs, dairy, and other proteins, rather than processed meats like bacon and canned meats.
Eat well-balanced meals: Balance protein-rich foods, vegetables, fruits, and other plant-based foods at each meal.

 

Possible adverse effects of high-protein diets

Diets rich in protein, according to Fawaz, are safe and healthy for most people. Contrary to popular belief, high protein intake does not cause kidney problems in people with normal kidney function. On the other hand, people who already have moderate to advanced kidney disease need to reduce their protein intake in order to maintain their remaining kidney function. Additionally, people with liver disease or other serious health conditions should see a doctor before beginning a high-protein diet.

 

High protein meal plan template

The system below provides about 100 grams of protein per day.

- Day 1

Breakfast: 3 eggs, 1 slice of wholemeal bread with 1 tablespoon of almond butter.
Lunch: 200g steak, sweet potato and grilled zucchini.
Dinner: avocado salad, fresh white cheese, and orange.

 

- Day 2

Breakfast: Turkey slices, with one slice of wholemeal bread with vegetables and mustard.
Lunch: 120g grilled chicken with quinoa and cabbage.
Dinner: 120 g salmon, mixed vegetables with olive oil and vinegar, and an apple.

 

- Day 3

Breakfast: oatmeal, a cup of plain Greek yogurt, and a quarter cup of chopped nuts.
Lunch: 120g of meat with mixed vegetables and brown rice.
Dinner: 120 g chicken mixed with avocado, red pepper and vegetables.

Today 4

Breakfast: 3 egg omelette, 1 ounce cheese and chili pepper.
Lunch: the rest of the meat, vegetables, chili and brown rice.
Dinner: 120 g of grilled fish with lentil and broccoli salad.

 

Today 5

Breakfast: One cup of cottage cheese with ¼ cup of chopped walnuts, diced apple and cinnamon.
Lunch: Meatballs with tomato sauce, and spaghetti pasta.
Dinner: 120g of smoked salmon with healthy mayonnaise on wholegrain bread.

Today 6

Breakfast: a cup of beans or hummus with vegetables and a piece of wholemeal bread with olive oil.
Lunch: 90g fajita shrimp with grilled onions and bell peppers, guacamole, and 1 cup black beans on a corn tortilla.
Dinner: Leftover meatballs with cooked quinoa.

 

Today 7

Breakfast: 3 boiled eggs (1 yolk) with avocado and brown toast.
Lunch: 200 g grilled salmon, potatoes and sauteed spinach.
Dinner: One cup of plain Greek yogurt mixed with ¼ cup of nuts and pineapple.

Today 8

Breakfast: Oatmeal and a glass of skim milk with cinnamon and nuts.
Lunch: 200 g of grilled chicken with mixed vegetables and potatoes.
Dinner: a can of tuna with a salad and a spoonful of healthy mayonnaise.

 

Today 9

Breakfast: Shake made with 1 scoop of protein powder, 1 cup of coconut milk and strawberries.
Lunch: 200g steak, sweet potato and roasted green beans.
Dinner: Freekeh salad with white cheese.

Today 10

Breakfast: Turkey slices with avocado and brown toast.
Lunch: 200 g of grilled fish, mixed vegetables.
Dinner: One cup of plain Greek yogurt mixed with ¼ cup of nuts, chia seeds and fresh mango.

Note from "Madam Net": Before applying this recipe or this treatment, consult a specialist doctor.