7 Day Protein Diet Plan for Weight Loss – Overview
A protein diet is a great way to lose weight at the expense of excess fat. As a result, you get an average weight, and the body gets rid of toxins and slags.
This diet involves eating meats like beef, chicken, and turkey and low-fat dairy products.
The main advantage of this method is the rapid achievement of results, while the disadvantage is that after completing the course, there is a risk of returning to the previous weight.
How Does the Protein Diet for Weight Loss Work?
The typical protein diet plan is based on a high-protein, low-carbohydrate diet. It will vary from one person to another, depending on weight, activity level, and health condition.
Protein diets are trendy in the United States and other countries. Some people call them high-protein diets or diets emphasizing protein consumption.
Other terms for these diets include low-carbohydrate, high-protein, low-fat diets.
A protein diet plan is often used by people who want to lose weight or improve their health.
A protein diet plan may be recommended by a doctor, nutritionist, or other health professional.
It is important to note that not all protein diet plans are created equal. Many factors go into designing a good protein diet plan.
These factors include the number of calories you burn each day (or how many calories you eat), the amount of fat you burn each day (or how much fat you eat), your body type and how much weight you want to lose If you are diabetic or pre-diabetic.
For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, so it can take time to get used to burning fat instead.
It takes three to four days for most people to get into ketosis and be ready for the race.
Furthermore, you are not hungry all the time. Fats are more satisfying than carbs. But once you get into it, you’ll be surprised how much energy you’ll have. It’s like getting your second wind.
What are the Benefits of a Protein Diet for Weight Loss?
The most important aspect of a high-protein diet is that you eat less. You need fewer calories to feel full, and your body will burn more calories digesting the protein.
Then, there are numerous health benefits of including protein-rich foods in your diet.
Here are some of those benefits.
Feel fuller for longer: Protein takes longer to digest than carbs, so it keeps you fuller and can help prevent overeating and snacking between meals.
In a study on obese women, eating a high-protein breakfast led to reduced ghrelin levels, the hunger hormone.
Increase calorie expenditure: A high-protein diet can boost metabolism by 80–100 calories per day compared to low-carb diets that cause only slightly increased calorie expenditure.
Build muscle mass: High-protein diets effectively build muscle mass because protein is the building block of muscles.
Some studies suggest combining exercise with adequate protein intake can increase muscle mass and strength better than alone.
Reduce appetite and calorie intake: Eating more protein may help you eat fewer calories throughout the day by increasing feelings of fullness, reducing hunger, and taming cravings for sugary foods like ice cream or soda.
Tips for Succeeding on a Protein Diet for Weight Loss
The most exciting thing is that this kind of diet plan is not hard to follow, and here are some tips on how to do it:
Don’t Skip Breakfast
As we all know, breakfast is the most important meal. So, it’s essential not to skip it.
If you start your day with a healthy meal like eggs or avocado, you will feel full more and won’t have problems with cravings during the following hours.
Water is essential for our body and mind. So, if you want to lose weight faster, drink a glass of water every hour. It will help eliminate toxins and waste from the body and help suppress cravings.
Choose Snacks Wisely
If you want to eat snacks, there are low-calorie options like peanuts and almonds, which will help you stay focused on your diet plan.
Of course, you don’t want to go overboard with them because they are still high in calories and fat content.
Eat Adequate Fiber
High-protein foods tend to be low in fiber, so eating more vegetables and fruits can help you meet your fiber needs.
Limit Fat Intake
Saturated fat can be unhealthy when eaten in excess because it raises “bad” LDL cholesterol levels in your blood.
However, polyunsaturated fats, like those found in nuts, seeds, fatty fish, and corn oil, may help lower your “bad” LDL cholesterol while raising healthy HDL cholesterol.
Therefore, the key is to balance your intake of these healthy fats with all the other food you eat daily.
Stay Away from Processed Foods
Processed foods are high in calories — especially saturated fats and sugars — and low in nutrients. This includes most packaged snacks and desserts as well as many fast-food items.
Does a Protein Diet Help with Weight Loss?
It is believed that high protein diets are beneficial for weight loss and are effective against obesity. Proteins have a high satiety value, and hence, they keep you full for longer.
Protein-rich foods have a lower glycemic index (GI) than carbohydrate-rich foods. GI measures the blood sugar levels after eating specific food items.
Low GI foods, such as nuts, help to control blood glucose levels. They also reduce the risk of heart disease by controlling blood pressure and cholesterol levels.
The diet plan described below has been designed for seven days, but it can be repeated several times as long as it suits you.
A high-protein diet can help you lose weight and improve your overall health. Several studies suggest that protein is particularly effective against belly fat accumulation.
You can always try the diet and see how that works for you.
Printable Protein Diet Plan for Weight Loss (PDF)
|1||2 boiled eggs and 2 tomatoes||1 tomato and 1 orange||200 grams of fish and 2 tomatoes||100g chicken breast and 2 carrots|
|2||3 egg whites, 1 whole egg and a toast||1 cup low-fat yogurt||Grilled chicken with a cup of brown rice||2 egg whites and grilled chicken|
|3||An apple and 3 boiled eggs||2 baby carrots||A bowl of salad with grilled chicken, cucumber and tomato slices||2 egg whites and grilled lamb|
|4||A bowl of salad with spinach, cucumber, red onions and cherry tomatoes. Along with it have a cup of green tea||A handful of peanuts||Grilled beef with a bowl of cauliflower rice and peas||1 medium size chapatti made of whole wheat flour (gehun ka atta), 1 cup of beans|
|5||1 cup of oats with milk, 2-3 egg whites, 1 banana||Tea or coffee without sugar with a splash of milk||Chicken breast without skin, brown rice and mixed vegetables (1 cup)||Chicken breast without skin, green salad and cottage cheese|
|6||3 egg whites, 1 whole egg, 1 slice of toast and fruit salad||Protein shake||6 oz. tuna, lettuce, tomato, 1 slice toast (or 1 small piece fruit)||2 chicken breasts, large salad with 2 Tbsp. oil and vinegar dressing, 1 slice toast (or 1 small piece fruit)|
|7||I cup black coffee, grapefruit and scrambled eggs||Hot milk with honey||Tuna with cottage cheese and lettuce||Broiled steak with baked potatoes|