меню для быстрого похудения на неделю(14 дней, месяц)

Белковая диета для похудения – это одна из разновидностей диет, которая известна большинству женщин, как диета Аткинса, или Кремлевская.

Что такое белковая диета

Данная информация посвящена именно белковой диете, так как именно она позволяет сбросить то количество лишних килограммов, которые вам мешают быть по настоящему стройной и подтянутой.

Данная программа снижения веса наиболее эффективна, если сравнивать ее с остальными аналогичными. Эффект достигается благодаря тому, что придерживаясь определенного белкового меню, вы как бы устраиваете для своего организма пищевой стресс, так как именно белки вытесняют из вашего рациона углеводы и жиры.

Если говорить еще более просто, то в силу того, что организм недополучает главное топливо – углеводы, он начинает во всю сжигать запас жира, от которого вы и хотите избавиться. Благодаря этому эффект диеты на основе белков видно через 14 дней – от 4 до 8 кг.

Несмотря на то, что эффект столь впечатляющий, сама методика белковой диеты не столь безопасна, как кажется обывателю на первый взгляд. Потому будьте внимательны и соблюдайте все правила диеты без исключения Главное правило – придерживайтесь диеты 14-20 дней и не более, так как белковая диета на 2 недели может усилить дефицит углеводов и приведет к тому, что пострадают не только кожа и волосы, но и сам запас вашего жизненного тонуса будет иссякать, как следствие – бессонница и быстрая утомляемость. Именно поэтому практиковать белковую диету можно не чаще, чем 3 раза в год.

Эта диета очень популярна, кроме того, эффективна, поскольку благодаря ей, человек сбрасывает 5 – 7 кг лишней массы тела и это всего за 10 дней. Кроме того, она не тяжело переносится организмом, так как сильного чувства голода у человека не возникает. Белковая диета и ее продукты очень удобны.

Основным секретом этой диеты является то, что человек должен употреблять исключительно белковую и витаминную пищу. Таким образом, из питания должны исключаться углеводы, а также жиры. Следует убрать различные приправы, соусы, кетчуп, сметану и майонез.

При этом сбалансированная белковая диета подразумевает что белковые едят от витаминных отдельно. Всем известно, что благодаря раздельному питанию снижается вес.

Употребление пищи должно происходит приблизительно 6 раз в течение дня, спустя каждые 2,5 часа. За счет того, что такой маленький промежуток между приемами еды, чувство голода не ощущается.

У этой диеты рацион очень строгий, меню белковой диеты базируется на том, что питание раздельное. Питание основывается на ограничении углеводов и жиров, а предпочтение отдается белкам и свежим продуктам. Больше 14 суток эту диеты соблюдать не рекомендуется, но вначале необходимо соблюдать ее не больше 5 дней, или одной недели. Белково-растительная диета работает по тому же принципу. Если вы чувствуете, что полностью адаптировались, то возможна диета, меню на 14 дней которой поможет быстро достичь желаемую форму .

Принцип белковой диеты

Белковая диета работает по принципу дефицита углеводов. Употребление большого количества мяса, рыбы, яиц, творога требует большого употребления овощей и фруктов. На данной диете фрукты и овощи не употребляются, из-за чего организм не получает источников энергии – углеводов, и ему ничего не остается, как сжигать запасы, то есть жир. Но не стоит злоупотреблять такой диетой, так как данный вид питания является несбалансированным, это может привести к печальным последствиям для вашего организма. Продукты для белковой диеты могут быть разнообразными, не стоит думать, что вы будете ограничены всего несколькими видами еды.

Рацион, или что можно есть на белковой диете.

Самым важным в белковой диете является четкое соблюдение инструкций, можно кушать в меньших количествах, но заменять или переставлять продукты не стоит, это лишь создаст дополнительную нагрузку на организм. Главным в белковой диете является потребление большого количества белка, поэтому рацион является не самым разнообразным. Примерный рацион питания для белковой диеты:

Завтрак: черный кофе, вареные яйца 2 шт.

Обед: куриные грудки 200 г вареные, брокколи вареные.

Ужин: вареная рыба, творог.

Завтрак: кофе или чай, вареные яйца 2 шт.

Обед: куриные грудки вареные 200 г, рис 100г.

Ужин: 2 яйца вкрутую, 200 г вареной говядины.

Примерная диета таблица заключается в том, чтобы и утром, и днем, и вечером в рационе присутствовало достаточное количество белка. Чтобы не падать в обморок на ходу от недостатка энергии, в обеденное меню добавляется небольшое количество углеводов. И, конечно же, не забывайте пить воду, и речь идет именно о чистой воде, а не о чае, например. На такой диете воды нужно пить очень много 1,5-2 л в день.

Продукты, которые необходимо исключить из рациона

Существует перечень продуктов, которые нельзя употреблять при данной диете:

1. Из хлеба, другой выпечки и сладкого: горох, папайю, кукурузу, морковь, виноград, клубни картофеля, манго, бананы, хурму, плоды орехов, сушеные фрукты, булочные и кондитерские изделия.
2. Из продуктов с большим количеством жира: масло, сливки и сало.
3. Из продуктов с большим количеством углеводов: хлеб и другая выпечка, разные крупы.
4. Из соусов: майонез, соевый соус, сметану, кетчуп. В небольшом количестве можно употреблять перец черный, соль и травы.
5. Из напитков необходимо исключить: алкоголь, чай с сахаром, кофе, соки, газированную воду, лимонад.

В белково-витаминной диете продукты подразделяются на витаминные и белковые.

К белковым продуктам относятся:

• сосиски;
• нежирные колбасные изделия;
• филе индейки;
• нежирные сорта сыра;
• нежирные сорта мяса;
• мясо кролика;
• куриное филе;
• нежирный творог;
• яичный белок.

К витаминным продуктам относятся:

• овощи, которые не запрещены в данной диете;
• цитрусовые;
• несладкие фрукты.

Есть эти овощи и фрукты нужно свежими, но их можно еще отварить и тушить.

Воду необходимо пить обычную, а также допускаются: минеральная вода, настои, приготовленные на основе трав, чай без сахара. На протяжении дня пить все это можно в неограниченном количестве.

Как и любая другая диета, эта имеет противопоказания. Экстремальной она не является, но все же не рекомендуется придерживаться этой диеты беременным женщинам и тем, кто кормит грудью, а также людям, у которых имеются заболевания, связанные с почками и кишечником, поскольку из-за большого содержания белков возникают проблемы в деятельности кишечника, а именно гниение, метеоризм, запоры.

Основное правило белковой диеты:

Второе главное правило, которое вы должны соблюдать во время белковой диеты, весьма простое. Ни в коем случае нельзя употреблять в пищу мучные и сладкие продукты, так как именно в них содержится наибольшее количество не нужных вам углеводов.

Чтобы узнать о белковой диете подробнее и облегчить себе выполнение всех пунктов ее соблюдения, воспользуйтесь руководством, которое для вашего удобства было разбито на понятное подменю.

Белковая диета для похудения популярна среди тех, кто занимается спортом или фитнесом.

Так как основа роста мышц заключается в количестве полученного белка после тренировки, то белковая диета весьма популярна не только у людей с лишним весом, но и у культуристов и спортсменов. Если вы причисляете себя к таковым, то питание на основе белка вам точно подойдет.

Данный вид белковой диеты для похудения рассчитан не более, чем на 14 дней, и имеет потрясающе быстрый результат. Эта диета предназначена для тех, кому срочно нужно скинуть от 4 до 8 кг. Она предназначена для тех, кто тяжело переживает стандартные диеты, но может с легкостью отказаться от мучного и сладостей. Внимание стоит обратить на то, что если по окончании 14 дней вернуться к привычной схеме приема пищи или начать бесконтрольно поглощать вредную пищу, то вес быстро вернется, как и после любой другой диеты.

Сегодня существует большое количество диет, но зачастую все они объединены одним мучительным вопросом: как не вернуть сброшенные килограммы? Самый простой и верный способ – белковая диета. В чем секрет?

Белок – это вещество органического происхождения, состоящее из аминокислот, соединенных между собой пептидной связью. Благодаря сложной конструкции, организм затрачивает на его переработку больше времени и энергии, нежели на углеводы и жиры. Поэтому, употребляя как можно больше белка, вы поддерживаете процесс метаболизма постоянно. Он не только отлично справляется с ощущением голода, но и придает мышцам силу на случай, если вы решили посещать спортивный зал.

Эффективность белковой диеты на неделю можно заметить в очень скором времени после начала. Уже после 3 дней вы заметите уменьшение веса. Данная программа питания годится всем, начиная от любителей активного образа жизни и заканчивая приверженцам больших порций в еде. Продуктов, где белок имеет преимущество над жирами и углеводами, тоже немало. Меню белковой диеты:

• грудинка куриная;
• филе индейки,
• яичный белок,
• молочные продукты (допускается 1% жирности),
• морепродукты;
• телятина,
• кролик.

Немаловажным является тот факт, что нет строгого размера порций. Вы сами решаете, сколько хотите съесть за 1 прием. Салаты заправляйте оливковым маслом, соевым соусом или просто взбрызните лимоном. Это полезно и вкусно. Диета для похудения, меню которой подразумевает сведение к минимуму употребление специй, не должна вызывать чувство голода.
Вариант меню на каждый день, или белковая диета на неделю:

Первый день.

Утро: 250 г отварной курятины, 200 г свежей капусты, чай.

Обед: стейк из отварной говядины, овощной салат, яблоко.

Вечер: 200 г нежирного творога с черносливом.

2 день.

Утро: 300 г салата из отварной курицы, 2 помидора, вареное яйцо, кофе.

Обед: 250 г тушеной рыбы, рис, свежий огурец.

Вечер: нежирный йогурт, яблоко.

3 день.

Утро: куриный бульон, кусочек черного хлеба с отрубями, кофе.

Обед: рыбный стейк средних размеров, 2 отварных картофелины, томатный сок.

Вечер: 3-4 куриные котлеты, приготовленные на пару, гарнир на ваш выбор.

4 день.

Утро: отварная куриная грудинка, салат с вареной свеклы, чай или кофе.

Обед: овощное рагу без картофеля, 250 г мяса кролика.

Вечер: обезжиренный йогурт, фрукт на ваш выбор.

5 день.

Утро: бульон с курицей и яйцом, 3 кусочка любого сыра, кофе.

Обед: запеченный кролик, пшеничная каша, свежий помидор.

Вечер: нежирный творожный десерт, яблоко.

6 и 7 день комбинируете сами. Такая диета для похудения меню подразумевает разнообразное, а результат дает потрясающий. Все зависит от вашей фантазии.

Можно составить меню и самостоятельно, предварительно изучив список разрешенных продуктов, обратите особое внимание на их свежесть и дату изготовления. Дело в том, что большинство продуктов, предназначенных для белковой диеты для похудения – скоропортящиеся.

Факты о белковой диете

Хотя эта программа похудения не имеет острых противопоказаний, перед ее началом проконсультируйтесь с врачом.

Ведь белковые диеты для быстрого похудения при неправильном соблюдении режима могут негативно сказаться на организм в целом. Тщательно подбирайте список продуктов, особенно если это белковая диета на месяц. Сегодня можно смело составлять великолепное, вкусное меню на неделю благодаря разнообразию продуктов на полках магазина, учитывая при этом разновидности белковых диет.

Белково-жировая диета, например, подразумевает присутствие в рационе как протеинов, так и ненасыщенных жиров. Диетологи часто говорят, что белково-жировая диета воздействует на организм индивидуально, поэтому обязательно необходима консультация диетлога.

Фруктово-белковая диета считается самой легкой и приятной, но она, как и белково-жировая диета, имеет массу особенностей, о которых может поведать только профессионал. Рецепты белковой диеты разнообразны и по-своему необычны. Меню на месяц может быть не надоедливым, как и состав белковой диеты на 14 дней.

90000 Protein Intake — How Much Protein Should You Eat Per Day? 90001 90002 «Protein is King.» — Dr. Spencer Nadolsky. 90003 90002 Few nutrients are as important as protein. If you do not get enough through your diet, your health and body composition suffer. 90003 90002 However, there are vastly different opinions on how much protein people actually need. 90003 90002 Most official nutrition organizations recommend a fairly modest protein intake. 90003 90002 The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. 90003 90002 This amounts to: 90003 90014 90015 56 grams per day for the average sedentary man. 90016 90015 46 grams per day for the average sedentary woman. 90016 90019 90002 Though this meager amount may be enough to prevent downright deficiency, studies show that it’s far from sufficient to ensure optimal health and body composition. 90003 90002 It turns out that the right amount of protein for any one individual depends on many factors, including their activity level, age, muscle mass, physique goals and current state of health.90003 90002 This article takes a look at optimal amounts of protein and how lifestyle factors like weight loss, muscle building and activity levels factor in. 90003 90002 Proteins are the main building blocks of your body, used to make muscles, tendons, organs and skin, as well as enzymes, hormones, neurotransmitters and various tiny molecules that serve many important functions. 90003 90002 Without protein, life as you know it would not be possible. 90003 90002 Proteins are made out of smaller molecules called amino acids, which are linked together like beads on a string.These linked amino acids form long protein chains, which are then folded into complex shapes. 90003 90002 Some of these amino acids can be produced by your body, while you must get others through your diet. The latter are called essential amino acids. 90003 90002 Protein is not just about quantity but also quality. 90003 90002 Generally speaking, animal protein provides all essential amino acids in the right ratio for you to make full use of them — which makes sense, as animal tissues are similar to your own tissues.90003 90002 If you’re eating animal products like meat, fish, eggs, or dairy every day, you’re likely doing pretty well protein-wise already. 90003 90002 However, if you do not eat animal foods, getting all the protein and essential amino acids your body needs is a bit more challenging. In this case, you may be interested in this article on the 17 best protein sources for vegans. 90003 90002 Few people really need protein supplements, but they can be useful for athletes and bodybuilders. 90003 90044 90045 Summary 90046 Protein is a structural molecule assembled out of amino acids, many of which your body can not produce on its own.Animal foods are usually high in protein, providing all essential amino acids. 90047 90002 Protein is incredibly important when it comes to losing weight. 90003 90002 As you know, you need to take in fewer calories than you burn to lose weight. 90003 90002 It’s well supported by science that eating protein can increase the number of calories you burn by boosting your metabolic rate (calories out) and reducing your appetite (calories in) (1). 90003 90002 Protein at around 25-30% of total daily calories has been shown to boost metabolism by up to 80-100 calories per day, compared to lower protein diets (2, 3, 4).90003 90002 Yet, probably the most important contribution of protein to weight loss is its ability to reduce appetite and cause a spontaneous reduction in calorie intake. Protein keeps you feeling full much better than both fat and carbs (5, 6). 90003 90002 One study in obese men showed that protein at 25% of calories increased feelings of fullness, reduced the desire for late-night snacking by half and reduced obsessive thoughts about food by 60% (7). 90003 90002 In another study, women who increased their protein intake to 30% of calories ended up eating 441 fewer calories per day and lost 11 pounds in 12 weeks — simply by adding more protein to their diet (8).90003 90002 But protein not only helps you lose weight, it can also prevent you from gaining weight in the first place. 90003 90002 In one study, a modest increase in protein from 15% to 18% of calories reduced the amount of fat people regained after weight loss by 50% (9). 90003 90002 A high protein intake also helps you build and preserve muscle mass, which burns a small number of calories around the clock. 90003 90002 Eating more protein makes it much easier to stick to any weight loss diet — be it high-carb, low-carb or something in between.90003 90002 According to these studies, a protein intake of around 30% of calories may be optimal for weight loss. This amounts to 150 grams per day for someone on a 2000-calorie diet. 90003 90002 You can calculate it by multiplying your calorie intake by 0.075. 90003 90044 90045 Summary 90046 A protein intake at around 30% of calories seems to be optimal for weight loss. It boosts your metabolic rate and causes a spontaneous reduction in calorie intake. 90047 90002 Muscles are largely made of protein.90003 90002 As with most tissues in your body, muscles are dynamic and constantly being broken down and rebuilt. 90003 90002 To gain muscle, your body must synthesize more muscle protein than it breaks down. 90003 90002 In other words, there needs to be a net positive protein balance in your body — often called nitrogen balance, as protein is high in nitrogen. 90003 90002 For this reason, people who want a lot of muscle need to eat a greater amount of protein (and lift weights, of course). It’s well documented that a higher protein intake helps build muscle and strength (10).90003 90002 People who want to hold on to muscle they’ve already built may need to increase their protein intake when losing body fat, as a high protein intake can help prevent muscle loss that usually occurs when dieting (11, 12). 90003 90002 When it comes to muscle mass, studies usually do not look at the percentage of calories but rather daily grams of protein per kilograms or pounds of body weight. 90003 90002 A common recommendation for gaining muscle is 1 gram of protein per pound of body weight, or 2.2 grams of protein per kg. 90003 90002 Other scientists have estimated the protein needs to be a minimum of 0.7 grams per pound, or 1.6 grams per kg (13). 90003 90002 Numerous studies have tried to determine the optimal amount of protein for muscle gain but many reach different conclusions. 90003 90002 Some studies show that more than 0.8 grams per pound (1.8 grams per kg) have no benefit, while others indicate that intakes slightly higher than 1 gram of protein per pound (2.2 grams per kg) is best (14, 15).90003 90002 Though it’s hard to give exact figures due to conflicting study results, about 0.7-1 grams per pound (1.6-2.2 grams per kg) of body weight seems to be a reasonable estimate. 90003 90002 If you’re carrying a lot of body fat, using either your lean mass or your goal weight, instead of your total body weight, is a good idea, as it’s mostly your lean mass that determines the amount of protein you need. 90003 90044 90045 Summary 90046 It’s important to eat enough protein if you want to gain and / or maintain muscle.Most studies suggest that 0.7-1 grams per pound of lean mass (1.6-2.2 grams per kg) are sufficient. 90047 90002 Disregarding muscle mass and physique goals, people who are physically active do need more protein than people who are sedentary. 90003 90002 If your job is physically demanding, you walk a lot, run, swim or do any sort of exercise, you need to eat more protein. 90003 90002 Endurance athletes also need significant amounts of protein — about 0.5-0.65 grams per pound, or 1.2-1.4 grams per kg (16, 17).90003 90002 Older adults have significantly increased protein needs as well — up to 50% higher than the DRI, or about 0.45-0.6 grams per pound (1-1.3 grams per kg) of body weight (18, 19). 90003 90002 This can help prevent osteoporosis and sarcopenia (reduction in muscle mass), both significant problems in the elderly. 90003 90002 People recovering from injuries may also need more protein (20). 90003 90044 90045 Summary 90046 Protein requirements are significantly increased in people who are physically active, as well as in older adults and people recovering from injuries.90047 90002 Protein has been unfairly blamed for a number of health problems. 90003 90002 Some people believe that a high-protein diet can cause kidney damage and osteoporosis. 90003 90002 However, these claims are not supported by science. 90003 90002 Though protein restriction is helpful for people with pre-existing kidney problems, protein has never been shown to cause kidney damage in healthy people (21, 22). 90003 90002 In fact, a higher protein intake has been found to lower blood pressure and help fight diabetes, which are two of the main risk factors for kidney disease (23, 24).90003 90002 Any assumed detrimental effects of protein on kidney function are outweighed by its positive effects on these risk factors. 90003 90002 Protein has also been blamed for osteoporosis, which seems strange considering that studies show that it can, in fact, prevent this condition (25, 26). 90003 90002 Overall, there is no evidence that a reasonably high protein intake has any adverse effects in healthy people trying to stay healthy. 90003 90044 90045 Summary 90046 Protein does not have any negative effects on kidney function in healthy people and studies show that it leads to improved bone health.90047 90002 The best sources of protein are meats, fish, eggs and dairy products, as they have all the essential amino acids that your body needs. 90003 90002 Some plants are fairly high in protein as well, such as quinoa, legumes and nuts. 90003 90002 However, most people generally do not need to track their protein intake. 90003 90002 If you’re a healthy person trying to stay healthy, then simply eating quality protein with most of your meals, along with nutritious plant foods should bring your intake to an optimal range.90003 90002 This is a very common misunderstanding. 90003 90002 In nutrition science, «grams of protein» refers to grams of the macronutrient protein, not grams of a protein-containing food like meat or eggs. 90003 90002 An 8-ounce serving of beef weighs 226 grams but only contains 61 grams of actual protein. Similarly, a large egg weighs 46 grams but only packs 6 grams of protein. 90003 90002 If you’re at a healthy weight, do not lift weights and do not exercise much, then aiming for 0.36-0.6 grams per pound (0.8-1.3 gram per kg) is a reasonable estimate. 90003 90002 This amounts to: 90003 90014 90015 56-91 grams per day for the average male. 90016 90015 46-75 grams per day for the average female. 90016 90019 90002 But given that there is no evidence of harm and a significant evidence of benefit, it’s likely better for most people to err on the side of more protein rather than less. 90003.90000 A High-Protein Diet Plan to Lose Weight and Improve Health 90001 90002 Protein is incredibly important for good health. 90003 90002 It’s a nutrient that must be consumed every day to meet your body’s needs. 90003 90002 The Dietary Reference Intake (DRI) for protein is 0.36 grams per pound of body weight, or 0.8 grams per kilogram. 90003 90002 However, a lot of evidence supports a higher protein intake for weight loss and other health benefits. 90003 90002 This article takes a detailed look at protein’s beneficial effects and provides guidance for achieving the best results on a high-protein diet.90003 90002 Protein is one of the three macronutrients, along with carbs and fat. 90003 90002 In your body, it performs the following roles: 90003 90016 90017 90018 Repair and maintenance: 90019 Protein is the main component of your muscles, bones, skin and hair. These tissues are continuously repaired and replaced with new protein. 90020 90017 90018 Hormones: 90019 Chemical messenger proteins allow cells and organs in your body to communicate with each other. 90020 90017 90018 Enzymes: 90019 Most enzymes are proteins, and the thousands of chemical reactions that take place throughout your body are driven by them.90020 90017 90018 Transportation and storage: 90019 Some proteins help deliver important molecules where they’re needed. For example, the protein hemoglobin carries oxygen to your body’s cells. 90020 90033 90002 Protein is made up of smaller units known as amino acids. 90003 90002 Of the 22 amino acids, 9 are considered «essential,» meaning they must be consumed in food because your body can not make them. 90003 90002 Importantly, some foods provide better protein than others based on their amino acid profile.90003 90002 Generally speaking, animal products are considered «complete protein» because they contain all the essential amino acids in the optimal amounts that your body needs. These include eggs, dairy, meat, fish and poultry. 90003 90002 Vegetable proteins do not provide adequate amounts of every essential amino acid but can be combined with other plant sources to make complete protein. Beans, legumes, grains, soy, nuts and seeds are examples of high-protein plant foods. 90003 90002 Although protein quality is important, the amount of protein you consume is key.90003 90002 Many researchers believe that the current protein recommendations may be too low to stay truly healthy in the long term (1). 90003 90048 90018 Summary: 90019 Protein serves a number of important functions in your body. It is made up of individual amino acids, including many that your body can not create on its own. 90051 90002 Research suggests that increasing your protein intake may have impressive effects on your appetite, metabolic rate, weight and body composition. 90003 90054 Appetite and Fullness 90055 90002 Eating more protein may help suppress your hunger and appetite for hours after eating.90003 90002 Protein increases production of hormones like PYY and GLP-1, both of which help you feel full and satisfied. In addition, it helps reduce levels of ghrelin, also known as the «hunger hormone» (2, 3, 4, 5, 6). 90003 90002 In a controlled study of 12 healthy women, the group that consumed a high-protein diet experienced higher GLP-1 levels, greater feelings of fullness and less hunger than the group that ate a lower-protein diet (6). 90003 90002 Due to these effects on appetite and fullness, a higher protein intake typically leads to a natural reduction in food intake.90003 90002 In another study, when 19 healthy young adults were allowed to eat as much as they wanted on a diet consisting of 30% protein, they consumed an average of 441 fewer calories per day than when they followed a diet consisting of 10% protein (7). 90003 90002 Interestingly, another reason protein is so satisfying seems to be related to the significant increase in metabolic rate that occurs during its digestion (8). 90003 90054 Metabolic Rate 90055 90002 A higher protein intake may increase the number of calories you burn.90003 90002 Protein digestion appears to boost metabolic rate by an impressive 20-35%, compared to a 5-15% increase for digesting carbs or fat (9). 90003 90002 In fact, several studies have found that when people eat diets high in protein, they end up burning more calories for several hours after eating (8, 10, 11, 12, 13). 90003 90002 In a study of 10 healthy young women, consuming a high-protein diet for one day was shown to increase metabolic rate after meals nearly twice as much as eating a high-carb diet for one day (13).90003 90054 Weight Loss and Body Composition 90055 90002 Not surprisingly, protein’s ability to suppress appetite, promote fullness and increase metabolism can help you lose weight. 90003 90002 Several high-quality studies have found that increasing protein intake promotes weight and fat loss (14, 15, 16, 17, 18). 90003 90002 In a six-month diet study including 65 overweight and obese women, the high-protein group lost an average of 43% more fat than the high-carb group. What’s more, 35% of women in the high-protein group lost at least 22 pounds (10 kg) (16).90003 90002 Typically, when you reduce your calorie intake, your metabolism slows down. This is partly due to muscle loss. 90003 90002 However, research suggests that a higher protein intake can help protect against muscle loss and keep your metabolic rate up (15, 17, 19). 90003 90002 In one large review of 24 studies that included over 1,000 people, high-protein diets were found to be more effective than standard-protein diets for losing weight, preserving muscle mass and preventing metabolic slowdown during weight loss (15).90003 90002 Importantly, standard or high-protein diets can be effective for everyone. 90003 90002 But interestingly, one European study concluded that based on different gene types, high-protein diets would be especially effective for weight loss and maintenance in 67% of the population (14). 90003 90048 90018 Summary: 90019 The ability of high-protein diets to decrease hunger, increase feelings of fullness, boost metabolic rate and protect muscle makes them effective for losing weight and improving body composition.90051 90002 In addition to its favorable effects on weight, protein may help improve health in several other ways: 90003 90016 90017 90018 Increase muscle mass: 90019 Studies have shown a higher protein intake can increase muscle size and strength when combined with resistance training (20 , 21). 90020 90017 90018 Reduce muscle loss during aging: 90019 Many people lose muscle as they age. One study found that adding a daily protein shake helped protect muscle health in healthy older men and those with age-related muscle loss (22, 23, 24).90020 90017 90018 Strengthen bones: 90019 Higher protein intake may promote bone health. In one study, older women with the highest intake of animal protein experienced a whopping 69% reduced risk of hip fracture (25, 26, 27, 28). 90020 90017 90018 Improve wound healing: 90019 Studies have shown that high-protein diets can enhance the healing of wounds related to surgery or injury, including bedsores (29, 30, 31). 90020 90033 90048 90018 Summary: 90019 Research suggests a high protein intake can help build muscle, protect against bone and muscle loss during aging and improve wound healing.90051 90002 The optimal amount of protein to consume per day is somewhat controversial. 90003 90002 Based on the DRI of 0.36 grams of protein per pound of body weight, or 0.8 grams per kilogram, a 150-pound (68-kg) person would need about 54 grams per day. 90003 90002 While this may be enough to prevent outright protein deficiency, many experts believe this is too low for optimal health, including maintaining muscle mass (1, 32). 90003 90002 In fact, studies have shown that older adults, in particular, require more protein than the DRI, concluding that 0.6 grams of protein per pound, or 1.3 grams per kilogram, may help prevent age-related muscle loss (33, 34). 90003 90002 Furthermore, diets providing up to double the DRI at 0.75 grams of protein per pound, or 1.6 grams per kilogram, have been found to boost weight and fat loss, improve body composition and protect muscle during weight loss (1, 17, 18 , 19, 35). 90003 90002 However, increasing your protein intake beyond this amount does not seem to provide additional benefits. 90003 90002 One study showed men who consumed 0.75 grams of protein per pound, or 1.6 grams per kilogram, lost slightly more fat and had similar gains in muscle, compared to the group that consumed 1.1 grams per pound, or 2.4 grams per kilogram (18). 90003 90002 A high-protein diet for weight loss and overall health should provide about 0.6-0.75 grams of protein per pound of body weight, or 1.2-1.6 grams per kilogram, and 20-30% of your calories per day. 90003 90002 For the 150-pound (68-kg) person, this provides a broad range of about 82-110 grams of protein daily, depending on calorie intake.90003 90002 Moreover, it’s important to spread your protein intake evenly throughout the day, rather than consuming most of it at one meal. This allows your body to use protein most efficiently (32). 90003 90048 90018 Summary: 90019 Daily intake of 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 the loss of muscle mass during weight loss and aging. 90051 90002 A high-protein diet is easy to follow and can be customized according to your own food preferences and health-related goals.90003 90002 For instance, you may want to follow a low-carb, high-protein diet to keep your blood sugar under control. 90003 90002 If you avoid milk products, you can follow a dairy-free diet that is rich in protein. 90003 90002 Even a vegetarian diet can be high in protein if it includes eggs or dairy and plenty of legumes and other plant proteins. 90003 90002 Here are a few basic guidelines for following a high-protein diet: 90003 90016 90017 90018 Keep a food diary: 90019 Start a food diary using an app or website that provides protein values ​​for thousands of foods and allows you to set your own calorie and macronutrient goals.90020 90017 90018 Calculate protein needs: 90019 To calculate your protein needs, multiply your weight in pounds by 0.6-0.75 grams, or your weight in kilograms by 1.2-1.6 grams. 90020 90017 90018 Eat at least 25-30 grams of protein at meals: 90019 Research has shown that consuming a minimum of 25 grams of protein at meals may promote weight loss, muscle maintenance and better overall health (35). 90020 90017 90018 Include both animal and plant proteins in your diet: 90019 Eating a combination of both types helps make your diet more nutritious overall.90020 90017 90018 Choose high-quality protein sources: 90019 Focus on fresh meats, eggs, dairy and other proteins, rather than processed meats like bacon and lunch meats. 90020 90017 90018 Consume well-balanced meals: 90019 Balance high-protein foods with vegetables, fruits and other plant foods at every meal. 90020 90033 90002 Lastly, this list of 20 delicious high-protein foods can help get you started. 90003 90048 90018 Summary: 90019 Calculating your protein needs, tracking your intake in a food diary and planning well-balanced meals will help you get the best results on a high-protein diet.90051 90002 The sample below provides about 100 grams of protein per day. However, you can adjust the portions to meet your needs. 90003 90054 Monday 90055 90016 90017 90018 Breakfast: 90019 3 eggs, 1 slice whole grain toast with 1 tablespoon almond butter and a pear. 90020 90017 90018 Lunch: 90019 Fresh Avocado and Cottage Cheese Salad and an orange. 90020 90017 90018 Dinner: 90019 6 ounces (170 g) steak, sweet potato and grilled zucchini. 90020 90033 90054 Tuesday 90055 90016 90017 90018 Breakfast: 90019 Smoothie made with 1 scoop protein powder, 1 cup coconut milk and strawberries.90020 90017 90018 Lunch: 90019 4 ounces (114 g) canned salmon, mixed greens, olive oil and vinegar and an apple. 90020 90017 90018 Dinner: 90019 4 ounces (114 g) grilled chicken with quinoa and Brussels sprouts. 90020 90033 90054 Wednesday 90055 90016 90017 90018 Breakfast: 90019 Oatmeal and one cup plain Greek yogurt with 1/4 cup chopped pecans. 90020 90017 90018 Lunch: 90019 4 ounces (114 g) chicken mixed with avocado and red bell pepper and a peach. 90020 90017 90018 Dinner: 90019 All Meat Veggie Chili and brown rice.90020 90033 90054 Thursday 90055 90016 90017 90018 Breakfast: 90019 Spanish omelet made with 3 eggs, 1 ounce cheese, chili peppers, black olives and salsa and an orange. 90020 90017 90018 Lunch: 90019 Leftover All Meat Veggie Chili and brown rice. 90020 90017 90018 Dinner: 90019 4 ounces (114 g) halibut, lentils and broccoli. 90020 90033 90054 Friday 90055 90016 90017 90018 Breakfast: 90019 One cup cottage cheese with 1/4 cup chopped walnuts, diced apples and cinnamon. 90020 90017 90018 Lunch: 90019 4 ounces (114 g) canned salmon mixed with healthy mayo on sprouted grain bread and carrot sticks.90020 90017 90018 Dinner: 90019 Chicken Meatballs with Marinara Sauce, spaghetti squash and raspberries. 90020 90033 90054 Saturday 90055 90016 90017 90018 Breakfast: 90019 Frittata made with 3 eggs, 1 ounce cheese and 1/2 cup diced potatoes. 90020 90017 90018 Lunch: 90019 Leftover Chicken Meatballs with Marinara Sauce and spaghetti squash with an apple. 90020 90017 90018 Dinner: 90019 3 ounces (85 g) shrimp fajitas with grilled onions and bell peppers, guacamole, 1 cup black beans on a corn tortilla.90020 90033 90054 Sunday 90055 90016 90017 90018 Breakfast: 90019 Protein Pumpkin Pancakes topped with 1/4 cup chopped pecans. 90020 90017 90018 Lunch: 90019 One cup plain Greek yogurt mixed with 1/4 cup chopped mixed nuts and pineapple. 90020 90017 90018 Dinner: 90019 6 ounces (170 g) grilled salmon, potatoes and sautéed spinach. 90020 90033 90048 90018 Summary: 90019 Meals on a high-protein diet should include a moderate to large serving of protein balanced with healthy carb and fat sources.90051 90002 High-protein diets are safe and healthy for most people. 90003 90002 Contrary to popular belief, higher protein intake does not cause kidney problems in people with normal kidney function (36, 37). 90003 90002 What’s more, a study found that when overweight people with diabetes and early-stage kidney disease consumed a weight loss diet consisting of 30% protein for 12 months, their kidney function did not worsen (38). 90003 90002 On the other hand, people who already have moderate to advanced kidney disease typically need to reduce their protein intake in order to preserve remaining kidney function (39, 40).90003 90002 High-protein diets may also promote kidney stones in susceptible people. One study found this was mainly true for high amounts of animal protein, rather than vegetable protein (41, 42). 90003 90002 In addition, people with liver disease or other serious health conditions should check with their doctor before beginning a high-protein diet. 90003 90048 90018 Summary: 90019 High-protein diets are safe and healthy for most people, but they may cause problems in individuals with certain diseases or health conditions.90051 90002 Protein is an important nutrient. 90003 90002 A higher protein intake is linked to beneficial effects on appetite, weight, body composition, aging and overall health. 90003 90002 To reap maximum benefits from a high-protein diet, spread your protein intake throughout the day, choose high-quality sources and balance your intake with healthy fats and carbs. 90003.90000 Daily Calorie, Protein, Fat, Carb Intake & Sources 90001 90002 Whether you want to lose weight, build muscle or improve any aspect of your body or health, setting up your entire 90003 diet plan 90004 correctly is an absolute requirement for reaching any of these types of goals. 90005 90002 The problem is, between your daily calorie, protein, fat and carb intake and the food sources you’re getting these nutrients from, diet and nutrition tends to be the area people screw up the most. In fact, our diet plan is often the area we barely even care about in the first place.90005 90002 I hear it all the time. People tell me all about their workout routines and what exercises and muscle groups they train on what days and how much weight they lift for how many sets and reps and blah blah blah, but when I ask them about their diet plan, the answer is usually «it’s okay» or «I think it’s pretty good.» 90005 90002 In reality however it’s often terrible, and it’s the # 1 reason you’re not losing fat or building muscle or getting the results you want. The truth is, if your diet plan is not set up the way it needs to be for your goal to be reached, then your goal WILL NOT be reached.Simple as that. 90005 90002 So, how should you eat to support your goal? How do you figure out what your daily calorie, protein, fat and carb intake needs to be and what food sources those nutrients should and should not come from? How do you set up your ideal diet plan? 90005 90002 Here now is a free guide that contains all of those answers. Let’s begin … 90005 90016 Daily Calorie Intake 90017 90002 Above everything else in your diet plan, your 90003 daily calorie intake 90004 is by far the most important part of it.As you will see, protein, fat and carbs definitely matter as well, but nothing influences your ability to lose weight, gain weight, build muscle or do anything similar as much as calories do. 90005 90002 This is because everything we eat and drink (besides obvious calorie-free items like water) contains calories, and everything we do (exercise, getting dressed, breathing, digesting food, etc.) burns calories. The difference between how many calories we consume and how many calories we burn is the most important factor in every diet plan.Here’s why … 90005 90024 How do you use calories to control your weight? 90025 90002 The way the human body works is pretty simple. There is a certain number of calories that your body requires every day in order for it to maintain your current weight. We call this your «daily calorie maintenance level.» It’s the amount of calories your body requires each day in order to do EVERYTHING it needs to do. 90005 90002 Now, if your diet plan is made up of more, less or the same amount of calories as your maintenance level, 1 of 3 things will 90029 always 90030 happen … 90005 90032 90033 If you eat MORE calories than your maintenance level, you will gain weight.This is a requirement for 90003 building muscle 90004. 90036 90033 If you eat LESS calories than your maintenance level, you will lose weight. This is a requirement for 90003 losing fat 90004. 90036 90033 If you eat the SAME amount of calories as your maintenance level, your weight will stay the same. This is a requirement for 90003 maintaining your current weight 90004. 90036 90045 90002 And these are really the most important things you need to know about your daily calorie intake and just creating a proper diet plan in general.These 3 simple facts are what most of the population fail to learn, understand, or just pay attention to, and it’s the # 1 reason why their body is not doing what they want it to do. 90005 90024 How do you estimate your maintenance level? 90025 90002 The first step in figuring out what your daily calorie intake needs to be is estimating what your maintenance level is. There are quite a few ways to do this, but the easiest is to multiply your current body weight in pounds by 13 and 16. Somewhere between those 2 amounts will usually be your maintenance level.90005 90002 Women, people who are less active, or people who think they have a slower metabolism should use the lower end of their range. Men, people who are more active, or people who think they have a faster metabolism should use the higher end of their range. People who are unsure should just pick a number in the middle. 90005 90024 How do you adjust your daily calorie intake for your goal? 90025 90002 Now that you have a good estimate of what your maintenance level is, it’s time to adjust it for your specific goal.Here’s how … 90005 90032 90033 If you want to 90003 lose weight 90004, SUBTRACT about 500 calories from your estimated maintenance level and start eating this amount each day. 90036 90033 If you want to 90003 build muscle 90004 or 90003 gain weight 90004, ADD about 300-500 calories to your estimated maintenance level and start eating this amount each day. 90036 90033 If you want to 90003 maintain 90004 your current weight, do not make any adjustments. Just eat your maintenance level amount each day.90036 90045 90002 To ensure your daily calorie intake is indeed what it should be, all you need to do is weigh yourself about once per week first thing in the morning before eating or drinking anything, and monitor if your weight is moving in the right direction at the ideal rate. 90005 90002 For losing weight, 1-2lbs lost per week is usually perfect. For gaining weight or building muscle, 0.5-1lb gained per week is usually perfect. So, if that’s happening, you’re perfect. Continue eating this daily calorie intake from that point on.90005 90002 But if it’s not, then you just need to adjust up or down in small 250 calorie increments until it is. Yup, just that simple. 90005 90002 Now that your daily calorie intake is set up, it’s time to set up the protein, fat and carbs that will supply these calories. 90005 90016 Daily Protein Intake 90017 90002 The next most important part of your diet plan is your 90003 daily protein intake 90004. Why? Because as I explain in my article about the high protein diet, protein is the building block of muscle, it plays a huge role in controlling your hunger and keeping you satisfied, and, if weight loss is your goal, it’s the dietary key to ensuring that the weight you lose is fat and not muscle.90005 90002 These benefits are the reason why protein supplements are so damn popular and you’ll never hear anyone recommend a low protein diet. The question is, what does your daily protein intake need to be to get all of these benefits? 90005 90024 What is your ideal daily protein intake? 90025 90002 My article about finding your ideal amount of protein per day answers this question in detail, but the quick and simple answer is that most people looking to improve their body should usually be eating between 90003 0.8-1.2 grams 90004 of protein per pound of body weight, with an even 90003 1 gram of protein per pound 90004 being the most common recommendation. 90005 90002 Most people should use their current body weight when doing this calculation (so a 180lb person would eat 180 grams of protein per day), but people who are truly obese should use their goal body weight instead (so a 300lb person trying to get down to 200lbs would eat about 200 grams of protein per day). 90005 90024 What are the best sources of protein? 90025 90002 Some common high quality sources of protein include … 90005 90016 Daily Fat Intake 90017 90002 After your daily calorie and protein intake, your 90003 daily fat intake 90004 is the next part of your diet plan that needs to be set up.There are primarily 4 different types of fat (trans, saturated, monounsaturated and polyunsaturated), and each has a significantly different effect on the human body. My article about Good Fats vs Bad Fats explains this in detail. 90005 90002 The short version is that trans fat should be avoided completely, saturated fat should typically be limited to no more than 1/3 of your total daily fat intake, and monounsaturated and polyunsaturated fats should comprise the majority of it. 90005 90002 A definite extra emphasis should be placed on getting enough of a specific polyunsaturated fatty acid … the omega-3.My article about Omega-3 Fish Oil Supplements explains why it’s so important. 90005 90024 What is your ideal daily fat intake? 90025 90002 In most cases, somewhere between 90003 20-30% 90004 of your total daily calorie intake should come from fat, with an even 90003 25% 90004 often being just right for most people. 90005 90002 So, just figure out what 25% of your total daily calorie intake is, and then divide that amount by 9 (because 1g of fat contains 9 calories) to figure out how many grams you’d need to eat per day.I’ll show you a full example of how to do this in a minute. 90005 90024 What are the best sources of fat? 90025 90002 Some common high quality sources of fat include … 90005 90016 Daily Carb Intake 90017 90002 With calories, protein and fat all set up, the last part of your diet that needs to be figured out is your 90003 daily carb intake 90004. The reason we left carbs for last is because out of the 3 macronutrients that supply our daily calories (protein, fat and carbs), carbs are the least important.90005 90002 As my article about how many grams of carbs you should eat per day explains, carbs are extremely useful and a sufficient amount should definitely be eaten. However, protein and fat are the only macronutrients that are truly essential to the human body and MUST be present in our diet plan in order to live and function. Carbs are not, although we definitely live and function much better when we eat them. 90005 90002 Here’s why this is important … 90005 90024 What is your ideal daily carb intake? 90025 90002 Simply put, your ideal daily carb intake is 90003 whatever is left over to meet your daily calorie intake 90004 after your daily protein and fat intakes have been factored in.That might sound confusing, but it’s not. 90005 90002 Remember the daily calorie intake you calculated before? Subtract calories from protein and calories from fat from that amount. Whatever amount of calories are still left over, those calories will come from carbs. 90005 90002 Here’s a step-by-step example … 90005 90148 90033 Let’s pretend you calculated that you need to eat 2000 calories per day to lose weight or build muscle or whatever your goal is. 90036 90033 Next let’s pretend you figured out that you need to eat 150 grams of protein per day.Since 1 gram of protein contains 4 calories, that means 600 of this example person’s daily calories will come from protein. 90036 90033 Next, since 25% of your calories should come from fat, this example person can calculate that 500 of their 2000 daily calories will come from fat (2000 x 0.25 = 500). To figure out how many grams of fat that would be, they’d just divide 500 by 9 (since there’s 9 calories per gram of fat) and get about 55 grams of fat per day. 90036 90033 So that’s 600 calories from protein plus 500 calories from fat which gives this person 1100 calories accounted for so far (600 + 500 = 1100).90036 90033 Now they’d just subtract 1100 from their 2000 total and get 900 left over calories. Since 1 gram of carbs contains 4 calories, this example person can see that they should eat 225 grams of carbs per day (900 divided by 4 = 225). 90036 90159 90002 You’d just repeat this same process using your actual daily calorie, protein, fat and carb intake instead of the example amounts I just used. 90005 90024 What are the best sources of carbs? 90025 90002 Some common high quality sources of carbs include … 90005 90032 90033 Vegetables 90036 90033 Fruits 90036 90033 Oatmeal 90036 90033 Brown Rice 90036 90033 Beans 90036 90033 Potatoes 90036 90033 Whole Grains 90036 90045 90016 Organizing Your Diet Plan 90017 90002 Now that you know how many calories and grams of protein, fat and carbs to eat per day and which foods they should usually come from, you’re probably wondering how it should all be put together and organized.90005 90002 You know, like what times should you eat, how many meals should you eat, and how big or small should each meal be? Well, I can explain all of those answers in just 3 simple words: 90003 it does not matter 90004. 90005 90002 Everything you’ve heard about a certain type of diet organization being beneficial for losing weight or building muscle is either a lie, a myth, or complete crap. Ignore it all. My articles about why eating 5-6 small meals per day is BS and why eating after 7 pm at night is fine explain why.90005 90002 So, the real answer to every question you have about how to best put your diet plan together is this … 90005 90002 Eat the right total amount of calories, protein, fat and carbs each day, get them from mostly higher quality sources, eat a proper post workout meal, and then do EVERYTHING else in your diet in whatever way is most enjoyable and convenient for you. Whatever is most likely to cause you to consistently get the important stuff right … 90029 that’s 90030 what you should do.90005 90016 Need A Complete Diet That’s Already Proven To Work BEST? 90017 90002 We’ve now calculated your daily calorie, protein, fat and carb intake and set up the most important aspects of your new diet plan. The articles I’ve linked to throughout this guide will help provide a few extra details as well. 90005 90002 Now, it’s possible you may still have questions about creating your ideal diet (or workout) or just need help putting it all together in the way that is going to be PERFECT for you and your exact goal.Well, after 10 years of people asking me for it, I’ve finally created the solution. 90005 90002 It’s called The Ultimate Fat Loss & Muscle Building Guide, and in it I provide every additional answer, detail and fact you will ever need to get the best results as fast as possible. It contains the proven sample diet plans (and workouts) that I’ve used to help countless men and women completely transform their bodies. 90005 90002 Ready to do the same? Then go here to learn all about it: The Ultimate Fat Loss & Muscle Building Guide 90005.90000 Does It Work for Weight Loss? 90001 90002 The Ideal Protein Diet was created by Dr. Tran Tien Chanh and Olivier Benloulou. 90003 90002 Its principles were first used more than 20 years ago by Dr. Tran Tien Chanh, who was looking to create a safer and easier weight loss protocol for his patients. 90003 90002 This diet is considered ketogenic, a regimen that typically involves replacing carb intake with fat to put your body in a state called ketosis. 90003 90002 However, the Ideal Protein Diet takes a modified approach in which fat intake is also temporarily restricted.Its advocates claim that this makes it more effective at burning through your body’s fat stores. 90003 90002 This diet is said to be based on valid science for weight loss, as it applies the principles of a ketogenic diet alongside healthy lifestyle education. 90003 90002 The diet is managed and promoted by a company called Ideal Protein, also known as Laboratoires C.O.P., Inc. 90003 90002 Here is a detailed review of the Ideal Protein Diet. 90003 90016 90017 RATING SCORE BREAKDOWN 90018 90019 90020 Overall score: 3.5 90021 90020 Fast weight loss: 4 90021 90020 Long-term weight loss: 3 90021 90020 Easy to follow: 4 90021 90020 Nutrition quality: 3 90021 90030 90002 BOTTOM LINE: The Ideal Protein Diet is a well-researched and -developed diet protocol . However, it’s pricey, relies on packaged or processed foods and drastically reduces calorie intake, which may cause uncomfortable side effects. 90003 90033 90002 To get started on the Ideal Protein Diet, you must first contact an authorized clinic or center, as this diet requires one-on-one guidance from a licensed healthcare practitioner or trained coach to assist you in your weight loss goals.90003 90002 There are plenty of sites available across North America, which can be found on Ideal Protein’s website. 90003 90002 The Ideal Protein Diet is divided into four unique phases: 90003 90019 90020 90017 Phase 1: 90018 Weight loss 90021 90020 90017 Phase 2: 90018 14-day 90021 90020 90017 Phase 3: 90018 Pre-stabilization 90021 90020 90017 Phase 4: 90018 Maintenance 90021 90030 90058 Phase 1: Weight Loss (Duration Flexible) 90059 90002 Phase 1 of the Ideal Protein Diet is known as the weight loss phase.90003 90002 It’s meant to be followed until you reach 100% of your weight loss goal. 90003 90002 During this phase, people are asked to eat: 90003 90019 90020 An Ideal Protein breakfast. 90021 90020 An Ideal Protein lunch with 2 cups of selected veggies (see below in the chapter «Foods to Eat»). 90021 90020 An 8-ounce (225-gram) portion of protein with 2 cups of selected veggies. 90021 90020 An Ideal Protein snack. 90021 90030 90002 These Ideal Protein meals can only be purchased through authorized clinics or centers.Most meals provide 20 grams of protein and less than 200 calories per serving. 90003 90002 You can eat unlimited raw vegetables from their specified list with lunch and dinner. 90003 90002 In addition to the meals, dieters are told to consume the following supplements, which also must be purchased through authorized clinics or centers: 90003 90019 90020 90017 Breakfast: 90018 1 multivitamin and 1 potassium supplement. 90021 90020 90017 Dinner: 90018 1 multivitamin, 2 calcium-magnesium supplements and 2 omega-3 supplements.90021 90020 90017 Snack: 90018 2 calcium-magnesium supplements. 90021 90020 90017 With all meals: 90018 1-2 digestive enzyme supplements. 90021 90020 90017 Once daily: 90018 2 antioxidant supplements and 1/4 teaspoon of Ideal Salt. 90021 90030 90002 Since the diet drastically reduces calorie intake, exercise is generally not recommended during the first three weeks, as it may cause unwanted side effects. 90003 90058 Phase 2: 14-Day (Two Weeks) 90059 90002 Phase 2 of the Ideal Protein Diet is known as the 14-day phase.It begins once you reach your weight loss goal. 90003 90002 While similar to the weight loss phase, this phase allows you to eat a lunch based on whole foods. It contains 8 ounces (225 grams) of protein with 2 cups of selected veggies. Dinner is similar. 90003 90002 The supplements you take here are the same as in phase 1. 90003 90058 Phase 3: Pre-Stabilization (Two Weeks) 90059 90002 Phase 3 is the pre-stabilization phase and starts the transition to a maintenance diet. 90003 90002 This phase is simple because all you have to do is swap your Ideal Protein food at breakfast for whole foods.It should include a protein, carb and fat option, as well as a piece of fruit. 90003 90002 Additionally, you’re no longer required to take the potassium supplement with breakfast. 90003 90002 Reintroducing carbs at breakfast is said to help restart your pancreas’s production of insulin and train it to produce the right amount. However, no clinical studies back up this claim. 90003 90058 Phase 4: Maintenance (One Year) 90059 90002 Phase 4 is the last phase of the Ideal Protein Diet. 90003 90002 This phase is a maintenance plan that lasts for 12 months.The goal of this phase is to teach you how to keep weight off while enjoying more dietary freedom. 90003 90002 Although this phase lasts 12 months, you are meant to follow its core principles for life. 90003 90002 There are several key principles in this phase: 90003 90019 90020 90017 Fats and carbs: 90018 Outside of breakfast, avoid combining foods that are rich in carbs and fats. For instance, if you eat a fat- and protein-based meal for lunch, limit your carb intake. 90021 90020 90017 Protein: 90018 Take your body weight in pounds and cut it in half, then aim to consume that number of grams of protein each day.For instance, a 150-pound person should consume at least 75 grams of protein per day. 90021 90020 90017 Indulgence day: 90018 One day each week, you are allowed to indulge in foods that are normally restricted on the Ideal Protein Diet. 90021 90030 90002 Some supplements are recommended during this phase, but they’re optional. 90003 90016 90017 Summary 90018 The Ideal Protein Diet is a four-phase ketogenic diet that must be undertaken with one-on-one coaching by a licensed healthcare practitioner or trained consultant.90033 90002 The Ideal Protein Diet has several potential benefits that make it popular for weight loss. 90003 90058 May Help You Lose Weight 90059 90002 The Ideal Protein Diet is a modified version of the ketogenic diet. 90003 90002 There is strong evidence that following a ketogenic diet can promote weight loss. 90003 90002 For instance, an analysis of 13 studies showed that a ketogenic diet was more effective than a low-fat diet at promoting weight loss and helping patients keep weight off (1).90003 90002 That said, published scientific studies that specifically examine the Ideal Protein Diet are lacking. Such studies are needed before it can be assessed how the Ideal Protein Diet stacks up to a regular ketogenic diet or any other weight loss diet. 90003 90058 Easy and Convenient 90059 90002 Diets like the Ideal Protein Diet are attractive for busy people. 90003 90002 During the weight loss phase, you will frequently consume premade Ideal Protein foods. The only exception is dinners, for which you must measure your protein and vegetable portions.90003 90002 Consuming mostly premade meals can drastically reduce the amount of time spent shopping, planning and preparing meals, freeing up more time for people who have a hectic schedule. 90003 90002 Overall, the Ideal Protein Diet involves significantly less prep work than most diets. 90003 90058 Involves Professional Support 90059 90002 The Ideal Protein Diet provides support from a licensed healthcare practitioner or trained consultant, which can aid weight loss and help keep it off.90003 90002 In fact, studies have shown that people are more likely to stick to a weight loss program when they have support throughout the process (2, 3). 90003 90002 What’s more, support helps people stay accountable (4). 90003 90058 May Increase Insulin Sensitivity and Improve Blood Sugar Control 90059 90002 Carrying excess fat can raise your risk of type 2 diabetes and metabolic syndrome. 90003 90002 As ketogenic diets can help you lose excess fat, they may also reduce risk factors for diabetes and metabolic syndromes, such as insulin resistance — all of which helps blood sugar control.90003 90002 In one study, ketogenic diets reduced insulin resistance by a whopping 75% (5). 90003 90002 In another study, obese people with type 2 diabetes who followed a low-carb diet experienced a significant decrease in insulin resistance (6). 90003 90058 May Reduce Heart Disease Risk Factors 90059 90002 During the weight loss phase, the Ideal Protein Diet closely resembles a ketogenic diet. 90003 90002 Studies have shown that low-carb and ketogenic diets can improve heart disease risk factors.90003 90002 For instance, a review of studies showed that low-carb diets not only reduced body weight but lowered two heart disease risk factors — total and «bad» LDL cholesterol (7) 90003 90002 In another analysis of studies, obese people who followed a ketogenic diet experienced a significant decrease in systolic and diastolic blood pressure, visceral fat, fasting blood sugars, blood insulin levels and blood triglyceride levels (8). 90003 90016 90017 Summary 90018 The Ideal Protein Diet offers several potential benefits, including weight loss, ease of use, professional support, increased insulin sensitivity and reduced heart disease risk.90033 90002 While the Ideal Protein Diet has several potential benefits, it also has a few drawbacks. 90003 90058 Cost 90059 90002 For people on a budget, the Ideal Protein Diet can be quite expensive. 90003 90002 Though Ideal Protein’s website does not list the costs of the diet, partner clinics offer services ranging from $ 320-450 — and that’s just to get started. 90003 90002 The difference in cost depends on how much the clinic charges for an initial consultation. 90003 90002 Once started, the Ideal Protein Diet will set you back approximately $ 15 per day.90003 90058 Many Ideal Protein Foods Are Highly Processed 90059 90002 Many of the prepackaged Ideal Protein foods are highly processed. 90003 90002 They contain a variety of oils, additives and artificial sweeteners that are not naturally present in whole foods. 90003 90002 If you avoid prepackaged foods, the Ideal Protein Diet is not a good fit for you. 90003 90058 Very Restrictive 90059 90002 People who love flexibility may struggle with the Ideal Protein Diet, as it severely limits dietary options — especially in its early phases.90003 90002 For instance, during phase 1, dinner is the only meal in which you can prepare your own dishes. Otherwise, you must eat Ideal Protein portions at breakfast, lunch and snack time. 90003 90002 What’s more, the diet restricts foods that play a role in healthy weight loss — such as whole grains, nuts, avocados and more. 90003 90002 That said, this diet does offer more freedom once you reach the maintenance phase. 90003 90058 Not Vegan-Friendly 90059 90002 The Ideal Protein Diet is not suitable for vegans, as its prepackaged foods sometimes contain eggs and dairy products.90003 90002 However, vegetarians can still follow it. 90003 90002 If you avoid all animal products, a vegan low-carb diet may be more suitable. 90003 90058 Limited Outside North America 90059 90002 The Ideal Protein Diet is featured in over 3,500 clinics and centers across the world. 90003 90002 However, most of these sites are in North America, making the diet difficult to follow elsewhere. 90003 90002 Keep in mind that the diet can not be followed without a supporting clinic. 90003 90002 There is a virtual support center for people in areas where clinics are unavailable.Still, if you go this route, you may need to import meals to your country. 90003 90058 May Experience Uncomfortable Symptoms 90059 90002 Another downside of the Ideal Protein Diet is its drastic reduction in calorie intake. 90003 90002 For instance, most of its meals have less than 200 calories, which means you may be consuming under 1,000 total calories per day. 90003 90002 Such restricted diets are not recommended — unless advised by a doctor — for children, pregnant or breastfeeding women, adults 65 and older and adults with certain medical conditions.90003 90002 Reducing your calorie intake so sharply may cause side effects, such as: 90003 90019 90020 Hunger 90021 90020 Nausea 90021 90020 Dizziness 90021 90020 Headaches 90021 90020 Fatigue 90021 90020 Constipation 90021 90020 Cold intolerance 90021 90020 Hair thinning and hair loss 90021 90020 Gallstones 90021 90020 An irregular menstrual cycle 90021 90030 90002 If the Ideal Protein Diet impedes your quality of life, consider going off it. 90003 90016 90017 Summary 90018 The Ideal Protein Diet has many drawbacks, including cost, highly processed foods, severe dietary restrictions, limited geographic availability and potentially serious side effects.90033 90002 The Ideal Protein Diet is very restrictive during phases 1 (weight loss) and 2 (14-day). 90003 90002 For instance, phase 1 requires you to eat three premade Ideal Protein dishes per day. The exception is dinner, for which you are allowed to select a protein option. 90003 90002 Here are some protein possibilities for the Ideal Protein Diet: 90003 90019 90020 90017 Fish: 90018 Any fish, such as anchovy, cod, flounder, hake, tuna, tilapia, mahi-mahi, red snapper, redfish, trout or salmon.However, limit salmon to once a week. 90021 90020 90017 Other seafood: 90018 Squid, shrimp, oysters, mussels, lobster, crawfish, clams, scampi, scallops or crab. 90021 90020 90017 Poultry: 90018 Skinless chicken, turkey, fowl, quail or wild birds. 90021 90020 90017 Beef: 90018 Tenderloin, sirloin, very lean ground beef, rump or other steak cuts. 90021 90020 90017 Pork: 90018 Fat-free ham or tenderloin. 90021 90020 90017 Veal: 90018 Tenderloin, breast, shoulder, rib, shank, cutlet or other cuts.90021 90020 90017 Vegetarian: 90018 Eggs or tofu (plain). 90021 90020 90017 Other: 90018 Venison, bison, kidney, lamb loin, liver, rabbit, ostrich or others. 90021 90030 90002 With lunch and dinner, you are also allowed to consume two cups of selected vegetables or an unlimited amount of company-approved raw vegetables. These include: 90003 90019 90020 90017 Selected vegetables (2 cups per meal): 90018 Asparagus, bean sprouts, rhubarb, okra, sauerkraut, zucchini, yellow summer squash, chicory, alfalfa, kale and more.90021 90020 90017 Raw vegetables: 90018 Lettuce, celery, mushrooms, radish, spinach, radicchio and endives. 90021 90030 90002 Here are the permitted seasonings and condiments for this diet: 90003 90019 90020 90017 Seasonings and toppings: 90018 Herbs (all), garlic, ginger, vinegar (white and apple cider), tamari, soy sauce, hot sauce, hot mustard , spices (MSG- and carb-free), mint and more. 90021 90030 90002 Once you reach phases 3 and 4, you can reintroduce more carb, dairy and fat options, including: 90003 90019 90020 90017 Complex carbs: 90018 Whole-grain bread and whole-grain, sugar-free cereal.90021 90020 90017 Fruits: 90018 Bananas, apples, peaches, cherries, papaya, grapefruit, apricots, plums, tangerine, watermelon, passion fruit, grapes, oranges, kiwifruit and more. 90021 90020 90017 Dairy: 90018 Butter, milk, yogurt and cheese. 90021 90020 90017 Fats: 90018 Margarine and oils. 90021 90030 90016 90017 Summary 90018 The Ideal Protein Diet is quite restrictive and only allows specific foods alongside Ideal Protein meals. 90033 90002 The following foods are forbidden during phases 1 and 2 of the Ideal Protein Diet.90003 90019 90020 Pasta (other than Ideal Protein brand), rice, legumes, breads and cereals. 90021 90020 All root vegetables, including potatoes, beets and carrots. 90021 90020 Sweet peas and corn. 90021 90020 All fruit. 90021 90020 All dairy, with the exception of 1 ounce (30 ml) of milk in coffee or tea. 90021 90020 All nuts. 90021 90020 All soda. 90021 90020 All junk foods, including candy, chocolate bars and potato chips. 90021 90020 All commercial fruit juices and vegetable juices.90021 90020 All alcohol (beer, wine, spirits, etc). 90021 90030 90002 Once you reach phase 3, you’re allowed fruit, oils, dairy and complex carbs, such as whole-grain breads. 90003 90016 90017 Summary 90018 The Ideal Protein Diet prohibits foods such as pasta, root vegetables, fruit, dairy and nuts. However, it allows more flexibility in its later phases. 90033 90002 Here is an idea of ​​what one day of each phase of the Ideal Protein Diet might look like. Keep in mind that Ideal Protein recommends the brand Natura for all vitamins, supplements and enzymes.90003 90058 Phase 1 90059 90019 90020 90017 Breakfast: 90018 One Ideal Protein food (such as apple-flavored oatmeal), one multivitamin, one potassium and 1-2 enzymes. 90021 90020 90017 Lunch: 90018 One Ideal Protein food (such as beef stroganoff), two cups of selected vegetables and 1-2 enzymes. Optional raw vegetables. 90021 90020 90017 Dinner: 90018 8 ounces (225 grams) of a protein source, 2 cups of selected vegetables, one multivitamin, two calcium-magnesium supplements, two omega-3 supplements and 1-2 enzymes.Optional raw vegetables. 90021 90020 90017 Snack: 90018 One Ideal Protein food (such as a peanut butter bar), two calcium-magnesium supplements and 1-2 enzymes. 90021 90020 90017 Once daily: 90018 Two antioxidant supplements and 1/4 teaspoon Ideal salt. 90021 90030 90058 Phase 2 90059 90019 90020 90017 Breakfast: 90018 One Ideal Protein food (such as an herbs-and-cheese omelet), one multivitamin, one potassium supplement and 1-2 enzymes. 90021 90020 90017 Lunch: 90018 8 ounces (225 grams) of a protein source, 2 cups of selected vegetables and 1-2 enzymes.Optional raw vegetables. 90021 90020 90017 Dinner: 90018 8 ounces (225 grams) of a protein source, 2 cups of selected vegetables, one multivitamin, two calcium-magnesium supplements, two omega-3 supplements and 1-2 enzymes. Optional raw vegetables. 90021 90020 90017 Snack: 90018 One Ideal Protein food (such as a vanilla peanut bar), two calcium-magnesium supplements and 1-2 enzymes. 90021 90020 90017 Once daily: 90018 Two antioxidant supplements and 1/4 teaspoon Ideal salt. 90021 90030 90058 Phase 3 90059 90019 90020 90017 Breakfast: 90018 One Ideal Protein complete meal or a breakfast containing a protein, a carb, a fat / dairy option and fruit (for example, eggs with cheese, whole-grain bread and an apple) .Also, one multivitamin and 1-2 enzymes. 90021 90020 90017 Lunch: 90018 8 ounces (225 grams) of a protein source, 2 cups of selected vegetables and 1-2 enzymes. Optional raw vegetables. 90021 90020 90017 Dinner: 90018 8 ounces (225 grams) of a protein source, 2 cups of selected vegetables, one multivitamin, two calcium-magnesium supplements, two omega-3 supplements and 1-2 enzymes. Optional raw vegetables. 90021 90020 90017 Snack: 90018 One Ideal Protein food (such as peanut soy puffs), two calcium-magnesium supplements and 1-2 enzymes.90021 90020 90017 Once daily: 90018 Two antioxidant supplements and 1/4 teaspoon Ideal salt. 90021 90030 90058 Phase 4 90059 90019 90020 90017 Breakfast: 90018 Whole-grain bread and eggs with ham or cheese and one multivitamin. 90021 90020 90017 Lunch: 90018 Low-carb entrée (such as a chicken salad with white sauce). 90021 90020 90017 Dinner: 90018 Low-fat entrée with complex carbs (such as spaghetti bolognese) and one multivitamin. 90021 90020 90017 Snack: 90018 One Ideal Protein food or healthy snack of your choice (such as almonds) and two calcium-magnesium supplements.90021 90030 90016 90017 Summary 90018 Your menu for the Ideal Protein Diet depends on the phase. Keep in mind that this diet includes a variety of supplements that must be taken at different meals. 90033 90002 The Ideal Protein Diet is a modified keto diet that adds proven techniques like professional support and healthy eating education to aid weight loss. 90003 90002 Though it’s convenient and designed to ensure long-term success, it’s expensive, restrictive, loaded with prepackaged meals and less accessible outside of America.90003 90002 Though the Ideal Protein Diet is based on scientific principles, it’s not supported by published clinical studies. Therefore, its effectiveness is unknown. 90003.