Protein diet – why is it so effective? (+RECIPE)

Protein diet occupies leading place in ranking of most popular diets, and not by chance. Correctly compiled menu with foods with high protein content works really effectively. We will reveal to you why, and at end of article you will find also one simple recipe for protein pancakes.

What is protein diet?

Ratio of nutrients during protein diet should be following: 40 % carbohydrates, 30 % proteins and 30 % fats. You see then that protein diet is not about complete exclusion of carbohydrates or fats, for healthy functioning of organism and prevention of physical and mental exhaustion such radical measures should be avoided.

Regarding reduced consumption of carbohydrates it is essential also from which foods this nutrient gets into your stomach. Try to avoid simple carbohydrates, for example white flour, refined sugar etc. It is very desirable also to increase amount of fiber in menu. You achieve this if you make friends with vegetables and cereals. Don't be afraid of healthy fats, but everything in moderation. Extra virgin olive oil, flaxseed oil or fish oil fit excellently into protein diet, for example because they contain essential, unsaturated fatty acids.

What advantages can protein diet have?

Foods with high protein content support weight loss so that body weight loss does not happen through muscle mass, but through fat mass. Moreover they ensure longer and stronger feeling of satiety, especially if you combine them with vegetables rich in fiber. Since protein diet is characterized also by fact that you quench your hunger in short time, it is good prevention of overeating. This unpleasant habit is typical rather when your menu is full of carbohydrates.

Protein diet is popular also because external, i.e. visible signs of weight loss appear soon. It is so because due to low carbohydrate intake your body draws energy from its fat reserves during physical activity. (Here too you see that healthy weight loss is not only about diet and, also, not only about movement, these 2 components are equally important.)

Big advantage of well compiled protein diet is that you don't have to drastically reduce carbohydrate intake, so you will have enough strength and energy. Briefly said, protein diet is super because you don't have to starve.

Foods with high protein content

Vegans and vegetarians we probably won't please very much now. Lean meat is considered basic component of protein diet, for example chicken or turkey breast without skin or lean tenderloin. Even among fish there are those rich in proteins, such are also salmon and tuna. Well and of course also eggs belong among foods rich in proteins, especially egg white. Not consuming yolk however is not wise, because it is healthy and for healthy function of organism very useful due to fatty acids.

protein diet

Many think that proteins are not found much in vegetables. But at this point we have good news also for "non-carnivores". Beans (for example black beans), corn, broccoli, cauliflower, tomato, kale, horseradish, artichoke, peas, chickpeas, lentils, asparagus – all this is super source of proteins. Among cereals oats and spelt are characterized by this property. Those who have experience with vegan menu probably won't be surprised that proteins are found in large quantity also in soy. Neither fruit can we omit, specifically avocado and cranberries.

Dairy products, for example Greek yogurt without sugar, curd have green light. Seeds rich in proteins, such as almonds, pumpkin seeds, pistachios, chia seeds, quinoa are ideal snack. Watch out for quantity, because although they are truly healthy and tasty, they contain also lot of calories.

Looking for main meal rich in proteins?

CREAMY-CHEESY CHICKEN

RECIPE: Protein pancakes

Ingredients:

3 egg whites (or if you don't mind yolk, replace them with 2 small eggs)
40 g protein powder
2 dl mineral water
1 teaspoon sunflower oil

Procedure:

Whisk egg whites a little and then add protein powder and water to them. Grease pan with little oil and bake protein pancakes on moderate heat. As well as in case of classic pancakes, here too we wait until edges are baked, only then flip dough to other side.

Filling depends on diet and taste, you can combine protein pancakes with curd or protein pudding for example.

protein diet