The protein diet is one of the best-known and most popular diets of all. No wonder, because it promises quick and long-term weight loss – without any cravings or yo-yo effect. Many stars also swear by this weight loss trend.
Anyone who thinks the protein diet is monotonous is wrong. In addition to meat, dairy products, nuts and vegetables are also allowed. So you don’t have to go hungry on the protein diet. However, there are a few things you should definitely keep in mind if you want to lose weight quickly and permanently with the protein diet. Here are the most important tips and recipes.
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How does the protein diet work?
As the name suggests, the protein diet primarily consists of protein-rich foods. The term “diet” is rather misleading here, as it is not really a diet, but rather a change in diet. The motto of the protein diet is: lots of protein, few carbohydrates.
The following foods are good sources of protein:
- Meat (chicken, beef, lamb)
- Fish (salmon, tuna, mackerel)
- eggs
- Dairy products (yogurt, cheese, cow’s milk)
- nuts
- grain products
- legumes (soy, sesame seeds, lentils)
Read also: Bring on the protein! The best protein sources for vegetarians
During the protein diet, meat, fish and dairy products should be the main foods on your plate. Lean meats in particular, such as poultry or low-fat beef, as well as yogurt, cheese and tofu, can be eaten without any concerns. Pulses such as peas, soy or lentils are also great sources of protein and should be included regularly in your meals.
When it comes to nuts, enjoy them in moderation as they are very high in fat. The rule of thumb is a small handful per day.
This food pyramid provides a rough overview of protein-rich foods:
Protein Diet: Reduce Carbohydrates
You should definitely reduce your consumption of carbohydrate-rich products such as pasta and bread, as well as foods containing sugar. The emphasis here is on “reduce”, however, because you don’t have to and shouldn’t completely avoid these foods. They are still allowed in moderation.
How many carbohydrates you can eat is very individual and depends largely on your body. Factors such as gender, age, height or physical activity play a major role here.
A rough guideline that you can use as a guide: Around 30% of your diet can consist of carbohydrates during the protein diet.
Tip: It’s better to eat carbohydrates in the morning or at lunchtime and avoid them in the evening. According to the “Slim While You Sleep” weight loss principle, avoiding carbohydrates in the evening should support fat burning at night. This should make it easier to lose weight but also you should avoid protein overdose.
What are the benefits of the protein diet?
There are several reasons for a protein diet. Firstly, proteins keep us full for much longer than carbohydrates or fats. In addition, our body releases less insulin after consuming protein than after a carbohydrate-rich meal. And this has a positive effect on our body.
Because insulin inhibits fat burning. Too much insulin also causes our body to store excess water. A constant blood sugar level also has the advantage of reducing cravings. So: goodbye pasta, pizza and bread, hello protein sources!
Protein diet: What you should consider
The German Nutrition Society recommends 0.8 g of protein per kilogram of body weight. For a body weight of 70 kg, that would be 56 g of protein. Whether too much protein has a negative effect on our body is controversial. Moderation is therefore advisable in any case.
In general, anyone who eats a lot of protein should drink a lot to excrete the protein’s breakdown product, known as urea. Healthy kidneys are a basic requirement for a protein diet. It is also recommended to eat a lot of fruit and vegetables. These are important sources of bases that help to balance out acids that are produced during protein metabolism, says Isabelle Keller of the German Nutrition Society.
Protein Diet: Recipes for Breakfast, Lunch and Dinner
So much for the theory, now it’s time to get down to business. Here are three great recipes for the protein diet – from breakfast to dinner. The best thing is that all of these protein recipes can be modified. For example, you don’t like the tomatoes from the lunch recipe? Then just replace them with peppers or another type of vegetable. Super easy!
Breakfast: Protein bread with cottage cheese
The first meal of the day plays a very important role if you want to lose weight. Breakfast should fill you up, give you energy for the day and get your circulation going.
Ideal for a protein-rich breakfast are low-fat curd cheese with fruit, protein pancakes or an omelette. Our favorite for a hearty, protein-rich breakfast is protein bread with cottage cheese.
This is what you need:
- 2 slices of protein bread
- 50 g cottage cheese
- 1/4 red bell pepper
- 1/2 red onion
- 1-2 stalks of parsley
- 1/2 bunch of chives
- 1 tablespoon sweetcorn
- salt and pepper to season
And here’s how it works:
Place the bread slices on a plate and spread cottage cheese on them. Then cut the pepper and onion into small cubes. Finely chop the parsley and chives.
Put everything together with the corn in a bowl and stir. Season with salt and pepper. Now spread the vegetable mixture on the bread and your power breakfast for the protein diet is ready!
Tip: You can also top the cottage cheese with other ingredients. Dried tomatoes, for example, also taste very delicious.
Even more protein recipes for breakfast: Low carb breakfast: 6 great recipe ideas without carbohydrates
Lunch: Chicken curry with spinach
When it comes to lunch, you also have many options on the protein diet. Recipes with meat, fish and vegetables or marinated tofu are particularly good for a protein-rich lunch. Here is our protein favorite for lunch:
This is what you need:
- 120 g chicken fillet
- 1/2 onion
- 1/2 garlic clove
- 1 tomato
- 60 g spinach
- 100 ml coconut milk
- 1 teaspoon curry
- some oil for frying
- salt and pepper to season
- cashews
And here’s how it works:
Heat oil in a pan. Chop the onion and garlic clove and add to the pan. Now wash and dice the chicken fillet. Add to the pan, fry until crispy and season with curry powder.
In the meantime, dice the tomato and add it to the pan. Wait a moment, then deglaze with coconut milk. Let everything simmer on a low heat for about 10 minutes. Now add the spinach. Season with salt, pepper and curry. Finally, sprinkle the cashew nuts on top. Enjoy!
Tip: You can serve some brown rice as a side dish. It is healthier than white rice.
More recipes for lunch during the protein diet: Low carb lunch: With these recipes the diet also works in the office
Dinner: Protein wraps with tuna
Don’t feel like cooking for a long time in the evening? No problem! How about an Italian salad for dinner? Egg, ham and cheese give the green salad an extra portion of protein.
Our tip for dinner: protein wraps with tuna! They are ready in just a few minutes and are filling.
This is what you need:
- 2 protein wraps (available at Rewe, for example)
- 150 g canned tuna
- 60 g cottage cheese
- 1/2 spring onion
- 1 handful of iceberg lettuce
- 120 g canned chickpeas
- salt and pepper to season
And here’s how it works:
Briefly heat the wrap in the microwave to make it easier to roll. Drain the tuna, put it in a bowl with the cottage cheese and stir. Cut the spring onion into thin rings and add. Season with salt and pepper. Spread the wraps with the prepared tuna cream. Cut the lettuce into strips and spread on the wrap. Drain the chickpeas and place on top. Roll up the wrap and you’re done!
More protein-rich recipes for dinner: Isn’t that delicious! 5 recipes for dinner without carbohydrates.
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