If you are trying to lose weight, a high-protein diet can help. Protein is a nutrient source that helps you feel full and satisfied, preventing you from overeating. Meat, poultry, seafood, dairy products, legumes, and nuts are good sources. Including protein in all meals can help you achieve your weight loss goals. People with certain chronic illnesses, such as kidney disease, should not consume too much protein.
Benefits of the 7-Day Protein Diet:
A protein diet helps promote weight loss, fat loss, and improved blood lipid levels. It promotes satiety and helps control appetite. The recommended daily intake of protein is 0.8 g per kg of body weight, but for weight loss, calories from fat and carbohydrates should be reduced to increase the required protein to 1.2-1.4 g per kg.
– Breakfast
Examples of high-protein breakfast menus include 6 grams of Greek yogurt for 18 grams of protein, 1 cup of yogurt with 11 grams of protein, 7 grams of peanut butter, 1 tablespoon of peanut butter, 1 cup of milk with 8 grams of protein, or an egg with 6 grams of good quality protein.
– Lunch
Most meat is high in protein. 87 grams of skinless chicken contains 28 grams of protein, 26 grams of steak, 25 grams of turkey, 22 grams of pork, and 14 grams of ham. Beans are also high in protein. Black beans have 8 grams. A serving of chicken with vegetables and hummus with vegetables contains 34 grams of protein. For even more protein, add 116 grams of cottage cheese for an additional 14 grams of protein.
– Dinner and Snacks
Seafood is high in protein but contains fewer calories than meat. For example, a serving of 87 grams of tuna has 22 grams of protein but 99 calories, while a serving of 87 grams of pork has 22 grams of protein and 122 calories. Salmon has 22 grams of protein and shrimp has 20 grams. A serving of cheese, such as cheddar cheese, has 29 grams of protein and 7 grams of protein.
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