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protein diet

Protein Diet

With the protein diet, it is important to continue to supply the body with nutrients and energy in an adequate way.

Because fat and carbohydrates are often dispensed with. In this context, proteins are particularly important. If these are missing, deficiency symptoms occur and muscle mass is reduced.

But which foods are particularly high in protein? And what about cholesterol?

Protein Diet and Cholesterol

Proteins are present in all animal foods. The concentration varies, of course. Protein is also found in milk and in some vegetable foods such as tofu.

It is often said that one should pay attention to the cholesterol level in connection with protein. This often goes hand in hand with the advice to reduce meat consumption. However, this does not necessarily mean that protein-rich foods must now be dispensed with. Rather, you should eat lean meat or not eat egg yolks, for example.

What can one eat in the protein diet?

Anyone who wants to exercise and/or build up their muscles in a targeted way knows how important proteins are. Therefore, certain foods are often on the list – which are listed below.

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However, it should be noted that animal and vegetable foodstuffs containing protein cannot be considered qualitatively equivalent. Whoever therefore refrains completely from animal food must consume plenty of vegetable protein in order to maintain the protein balance.
Other protein-rich foods and their content (per 100 g):

  • Tuna (23% protein)
  • Peas (23% proteins)
  • Chicken breast (22,8 % protein)
  • Roquefort cheese (23% proteins)
  • Lean pork or beef (up to 21% protein)
  • veal fillet (20,7 % protein)
  • grilled chicken (20,6 % protein)
  • Chickpeas, white beans (19% proteins)
  • Monkfish and salmon (19% protein)
  • Pistachios (17.6% proteins)
  • Sole and whiting (16.5% proteins)
  • Protein of chicken eggs (11.1% protein)
  • Non-fat milk (3.5 % proteins)
  • Fully framed milk powder (35% proteins)
  • Manchego cheese, Gouda, Gruyère, Emmental (29% proteins)

What happens through the protein diet?

Anyone who does without carbohydrate-rich foods and, above all, who integrates protein-containing foods into the diet will ensure that the metabolism changes. The body will now switch to fat burning mode, as fat can be converted into energy much faster.

If this is the case, so-called ketosis occurs. During this phase, fat is burned relatively quickly and you can enjoy a good weight loss. However, the metabolism is only slowly changing over to this new diet. Soon the energy consumption will be adapted to the food supplied.

protein diet - the metabolism will adopt to the new food
protein diet – the metabolism will adopt to the new food

If you want to lose weight, you will therefore work with a step-by-step plan for protein diets. After the first weight loss, you should gradually normalize your eating habits. Afterwards, it is possible to switch back to particularly protein-containing foods and continue working on weight loss.

Which foods are particularly protein-containing?

Here we have put together the top ten most protein-rich foods for you:

  • Egg: lace, especially in terms of biological value
  • Low-calorie, protein-containing low-calorie curd cheese, easy to combine
  • Harz cheese: hardly any fat, but a lot of protein
  • Pork: especially in lean form hardly any fat, valuable protein donor
  • Turkey meat: the leanest of the meats
  • Tuna: lots of protein directly from the sea
  • Tofu: the perfect meat substitute for vegetarians and vegans
  • Almonds: very high in protein, an excellent source of energy
  • Red lentils: very high nutrient content
  • Strawberry: especially this berry has a high protein content

Particularly protein-containing are also:

  • wheat sprouts
  • egg
  • cheese
  • Earth nuts, cashews
  • sunflower seeds
  • flax seeds
  • amaranth sprouts
  • yellow beans
  • peas
  • fillet of mackerel
  • matie
  • seabass
  • duck meat
  • goose meat
  • bacon

If the carbohydrates are no longer on the menu, healthy alternatives are naturally required – after all, there should be no physical deficiency symptoms! Especially in low-carb diets, protein-containing foods are therefore in demand. The advantage of this is that there is a wide range of choices in this area and at the same time the metabolism is stimulated.

What is the benefit of a protein diet?

Protein is one of the three sources of energy in the human body. Experts recommend taking between 0.5 g and 1.5 g daily per kilogram of body weight. The exact dosage depends on gender, age and physical activity.

Anyone who does without carbohydrates now needs an energy supplier who can compensate for this well. And protein is much better suited for this than fat. Protein is mainly found in animal products such as meat, fish, eggs, seafood and of course in all dairy products. The carbohydrate content of these foods is rather low, so that they are perfect for a low carb diet in every respect.

There is also a comprehensive selection of protein-containing foods in the vegetable sector. These include pulses, tofu, soya products and some cereals such as wheat bran. However, these proteins are not as high in quality as proteins in animal products. In addition, the carbohydrate content is much higher – in a diet with only a few carbohydrates, you have to be careful with the amounts!

But why are proteins now so well suited for slimming? They saturate much faster, an eatsmarter effect. This is because a very large part of the calories is needed for the digestive process. These calories are burned directly and are not used as a (fat) reserve. All foods rich in carbohydrates and fats are therefore much quicker to prepare than a high-protein diet.

How does the protein diet work?

Whoever wants to eat a healthy and balanced diet should include all three food groups:

  • carbohydrates
  • grease
  • albumen

A balanced diet does not usually result in weight gain. Experts recommend fresh foods such as two portions of fruit and three portions of vegetables a day. Meat, eggs and cheese as well as valuable oils should also be included in the menu.

Protein Diet Nutritional Plan

A nutritional plan is necessary. Especially if you want to lose weight continuously. Only if an exact planning exists, it is also possible that one will be able to take off successfully step by step. The whole thing could look like this:

The first day

On the first day, a scrambled egg is simply started.
A veal potato pan will be served for lunch and a lean climb to dinner.
A simple apple is sufficient as a snack. The following values should exist:

A maximum of 1400 cal are taken.
130 g protein are ingested
A value of 60 g of carbohydrates should not be exceeded.

The second day

On the second day, breakfast is served with a low-fat yoghurt with mango and melons.
Lunch is served with tuna with egg and vegetable salad.
For dinner, a simple crispbread with some curd cheese is enough.

No more than 1500 cal will be added on this day
You should also consume 110-120 g protein
Carbohydrates should be 90 g.

The third day

The day starts with a fruit salad.
For lunch there is a lean stack of beef with vegetable stock and bread for dinner, which has no carbohydrates with Harz cheese and vinegar (as with vinegar diet).

  1. A maximum of 1350 cal are taken.
  2. 120 g protein are ingested
  3. A value of 70 g of carbohydrates should not be exceeded.

For the protein diet recipes and dishes

Recipe 1st Frankfurt Green Sauce

Ingredients (for four people):

  • 2 eggs
  • 1 bunch of herbs
  • 1 onion
  • 50 g cream cheese
  • 300 g yoghurt
  • 1 tablespoon mustard
  • 1 lemon
  • salt, pepper
  • 500 g potatoes


Boil the eggs hard for about 8 to 9 minutes. Quench cold, peel and then allow to cool. Meanwhile, wash the herbs, shake them dry and remove the coarse stems. Chop very finely with a large knife.

Peel the onion and chop it into fine cubes. Stir the cream cheese with a whisk in a bowl until smooth. Then stir in the herbs, onion cubes, mustard and yoghurt. Hence more recipes here.

Halve the lemon, squeeze the juice with one hand and add to the sauce. Season with pepper and salt. Chop the eggs, mix with the sauce and leave to stand for 30 minutes. Meanwhile, wash the potatoes well and cook them in salted water for 20 to 25 minutes. Quench briefly, peel as desired and serve together with the green sauce.

Recipe 2nd turkey pepper steak

Ingredients (for four people):

  • 3 tsp. pickled green pepper
  • 3 shallots
  • 2 cloves of garlic
  • 1 bunch of chives
  • pepper, salt
  • 4 thin turkey cutlets (approx. 150 g each)
  • 1 tablespoon oil
  • 300 ml soy cream
  • 4 tablespoons brandy or cranberry juice


Drain the green pepper in a sieve. Catch the brine. Then crush the peppercorns well with a large knife. Peel the shallots and garlic well and chop finely. Wash the chives, then shake dry. Cut into fine rolls.

Wash the turkey escalopes, dab dry carefully. Sauté the pepper and in a frying pan in hot oil from both sides over a high heat. Remove from the pan, add a little salt and then put it aside, wrapped in aluminium foil.

Fry the shallots and garlic in the pan over medium heat, stirring until they are colourless. Add the peppercorns and 2 tbsp. of the brine, deglaze with brandy or cranberry juice.

Add the soya cream and simmer until creamy. Add the escalopes together with the gravy and bring to the boil again. Add the chives, season to taste and add salt and pepper.

Recipe 3rd salmon carpaccio

Ingredients (for two people):

  • 1 pack of salmon
  • horseradish (according to taste)
  • lemon juice
  • salt, pepper
  • some dill


Cut the salmon into thin slices, if not cut yet. Season to taste with salt and pepper, sprinkle with lemon juice. Arrange on a large plate and sprinkle with the finely chopped dill. Serve with horseradish. A green salad with tomatoes and other vegetables is also an ideal accompaniment.

Recipe 4. vegetable curry with soya-schnetzel

Ingredients for two persons:

  • 2 cloves of garlic
  • 2 carrots
  • 2 small peppers
  • 2 courgettes
  • 1 large onion
  • 1 piece of ginger
  • 100 ml coconut milk
  • 100 g soya snack
  • 2 tbsp instant broth
  • 1,2 l water
  • olive oil
  • 100 g rice
  • a little curry paste
  • salt, pepper
  • curry powder


Stir the broth in 1 l hot water and soak the soya snack in it for 5 minutes. Then drain thoroughly in a sieve. Meanwhile, chop the ginger, garlic cloves and onions as well as the remaining vegetables. Cook the rice according to the instructions.

Fry the garlic, onions, ginger and curry paste in olive oil. Then add the soya nuts and season to taste with salt and pepper. Add the rest of the vegetables and fry well. Deglaze with coconut milk and the remaining water, season to taste with curry powder. Bring it to the boil again and serve it together with the rice.

Recipe 5. meatloaf

Ingredients for four persons:

  • 500 g mixed minced meat
  • 1 egg
  • salt, pepper
  • thyme
  • 1 onion


Peel and finely chop the onion, knead together with the other ingredients to a meat dough. Season to taste with thyme, salt and pepper.

Lay a baking tin with baking paper, grease it carefully and fill the dough into the tin. Bake for 10 minutes at the highest level, then turn down the heat. After approx. 50 minutes the roast should be ready.

Recipe 6. pudding with tofu

Ingredients for four persons:

  • 500 g tofu (preferably silk tofu)
  • 2 tbsp. cinnamon
  • 2 packs of vanilla pudding
  • some sweetener (liquid)


Crush the tofu thoroughly. Pour it into a bowl and stir until it is almost liquid. Add the pudding powder and season to taste with the sweetener and cinnamon. Place everything in a pre-greased baking dish and bake in a pre-heated oven at medium heat for 20 to 30 minutes. The pudding is ready when it is slightly browned at the top. Serve hot or cold.

Protein Diet
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