We often wonder how celebrities manage to achieve an ideal look or lose weight quickly after having a baby. The answer is simple: a protein diet.
Protein is a favorite ingredient in their meals, and a protein diet is a favorite diet of celebrities. However, many others who have tried a variety of diets claim that it was the protein diet that helped them lose weight or maintain a slim figure. Even French women are very eager to follow a diet dominated by proteins, and often say that they are grateful to it for their chic look and slim figure.
Why Are Proteins Important For Keeping a Diet?
In addition to water, proteins are the most abundant molecules in our body. They are found in all cells and at the same time are the main building block of all cells in the body, especially muscle. They are also included in all organs, hair, and skin. In addition, proteins regulate metabolism, support the immune system and other functions. Finally, proteins are necessary for the formation of blood cells.
By origin, we distinguish between animal and plant origin proteins.
Animal proteins are found in meat, chicken, fish, eggs, dairy products…
Fish such as salmon, sardines, trout, tuna are good sources of protein. Their advantage is that in addition to protein, they also contain a high concentration of fatty acids that provide protection against heart disease and stroke. Fatty fish contain up to eight times more omega-3 and omega-6 fatty acids than less fatty fish.
Proteins of plant origin contain many amino acids, but no plant source contains all of the necessary acids. This type of protein is found in beans, legumes (peas, green beans, lentils), nuts, seeds, soy products.
To get all the amino acids your body needs, you need to combine a variety of plant-based proteins.
Proteins in our body are constantly working, building, and breaking down. After we finish the meal, the proteins are broken down by gastric juices into basic units – amino acids. Amino acids are then absorbed and used to build other proteins that the body needs. If we eat enough protein a day, we will be sure that this process is constantly repeated.
Calculating Sufficient Protein Intake
Adults need about 0.4 grams of protein per pound of body weight per day. If you know how much you weigh you can easily calculate how much protein you need to ingest. For example, a 130 lb adult needs 52 grams of protein a day.
It Is Important How Proteins Are Included in the Diet
If we look at the aspect of a healthy diet, we should strive (when it comes to diet) for a higher intake of plant proteins than animal proteins.
Pay attention to protein intake. You rarely eat pure protein. Some proteins come bundled with healthy fiber, such as legumes, nuts, and grains. Some proteins come from a high-fat food, for example when you eat fatty beef or drink whole milk. Fish and poultry meat are perhaps the best choices when it comes to meat proteins. If you eat red meat, such as beef, pork, or lamb, choose lean portions.
To choose the right intake, a few tips on choosing the right food will help you.
- Choose dairy products made from skimmed milk or lowfat milk.
- Balance carbohydrates and proteins.
- Consume soy in moderation. Soy, tofu, and other soy-based foods are a great alternative to red meat. Two to four servings a week is enough.
- Include fatty fish in your diet at least twice a week
- For a snack, take seeds and unsalted nuts. Eat sunflower seeds, pumpkin seeds, sesame, brazil nut, cashew, walnuts, hazelnuts, or almonds.
- Introduce legumes as an alternative source of protein. These include chickpeas, lentils, peas, and various types of beans.
High Protein Foods:
- Fish (tuna, salmon, flounder)
- Nuts (walnuts, pistachios, peanuts, almonds, sunflower seeds and pumpkin seeds)
- Meat (chicken, beef, veal, turkey, pork, lamb)
- Cheese, tofu cheese
- Yogurt, milk and soy milk
- Pine nuts
With Protein Diet to a Slim Line
How will protein help you lose weight? To lose weight, you need to include enough protein in your daily diet. Protein acts as a blood sugar stabilizer when consumed with carbohydrates.
Some methods differ, but most protein diets will have initial stages that exclude sugar, carbohydrates and reduce fat, and later foods that contain them are reintroduced as needed.
A high-protein diet is based on “natural or real” proteins (eat only foods that are naturally high in protein and low in calories) found in yogurt, eggs, meat, and fish. By eating this type of food, the body is able to lose a lot of fat without losing muscle. It also releases more energy, and the amino acids in protein help build muscle mass. One good and cheap variant of this diet is the egg diet.
RESULT: Within two weeks of a high protein diet, you will see huge differences in and on your body. Not only will you lose weight, but if you include exercise in the program, your muscles will be tense and your energy level will be noticeably higher.
A Light Protein Diet
This diet allows a little more freedom in choosing foods, while the last day of the week is reserved for relaxing from the rules.
Monday and Thursday: proteins
Include boiled eggs, dairy products (with low-fat milk), and wholemeal bread in your diet. All types of lean meat and fish are allowed.
Tuesday and Friday: proteins and vegetables
When eating animal protein, combine boiled or fresh vegetables, include all types of salads and season with a little olive oil.
Wednesday and Saturday: proteins, vegetables and fruits
Along with the intake of all types of protein, it is best to eat all seasonal fruits and vegetables.
Sunday is a favorite day in the diet when everything is allowed to eat but in limited quantities (no overeating). Eat what you like to keep a good mood, do not give up your favorite food but also do not forget your goal.
Benefits of a Light Protein Diet
Light protein diets are not dangerous for the body. On the contrary, they improve metabolism, hormonal functions, work on immunity, bone density, and affect the cardiovascular system positively.
Disadvantages of a Light Protein Diet
Excessive protein intake puts the body in a state of metabolic waste compounds accumulation, which can cause bad breath and increase the load on the liver and kidneys. A monotonous and restrictive diet can cause a “depressed” diet, which can cause rapid weight gain. Therefore, a stabilization phase after a protein diet in combination with physical activity is recommended.
A Five-Day Protein Diet
Breakfast: low fat sour milk, toast, boiled egg
Lunch: grilled chicken, salad, a piece of wholemeal bread
Dinner: fruit shake with peanuts or pistachios
Breakfast: chicken breast sandwich, fruit
Lunch: boiled beans or peas with a piece of grilled turkey
Dinner: boiled egg, a piece of cheese
Breakfast: pork steak with yogurt or milk
Lunch: grilled fish, salad and a slice of watermelon
Dinner: grilled mushrooms, squeezed orange juice
Breakfast: chipped beef with sour milk
Lunch: lentil soup, lamb, salad
Dinner: fruit or seeds
Breakfast: fish fillets, toast, a glass of squeezed seasonal fruit juice
Lunch: boiled vegetables, a piece of red meat and a salad with olive oil
Dinner: roasted or raw pine nuts
Tips From Celebrities on a Protein Diet
The question that is always asked, when a celebrity appears on the red carpet or some important event, is how she has such a harmonious and seductive figure. Celebrities are only ordinary people, but they have to keep their bodies in top shape because they are constantly under the watchful eye of the public. Here are some world famous celebrities who, thanks to their protein diet, managed to become and remain seductive:
The singer, whose curves we admire, strictly adheres to a protein diet. She, like most of us, loves snacks, but she always opts for a healthier option such as fruit.
Sarah Jessica Parker
The famous actress who played the lead role in the series Sex and the City, maintains her slimness by adhering to a high protein diet. Her main advice is to combine exercise with a diet.
Famous singer Rihanna owes her appearance to a protein diet known as the Five Factor Diet. The basic idea of this diet is to eat five meals a day, and each meal should contain about 300 calories. Also, all meals are rich in protein, contain very few carbohydrates, adequate fiber (good fats), and do not contain sugars or drinks (except water).
As one of the most successful talk show hosts in the world, there is no doubt that Oprah must always be in top form, in order not to disappoint millions of her viewers. She is known as one of many who constantly fought the battle with pounds, but now her body looks taut and much better than before. She found the solution in regular training and a protein diet. Oprah exercises five days a week, and her menu consists of legumes, fish, nuts, fruits and vegetables, chicken, and low-calorie dairy products. She reduced the consumption of white sugar and white flour to a minimum.
The Hollywood star sticks to healthy meals, so her protein diet is based on salads, egg-white omelette, lean meat, and cooked vegetables.
Experiences With Protein Diet
As more and more people nowadays decide to share their opinion about protein diets and their success on social media and forums, the comments that can be found there are varied. So it is with a protein diet. Comments vary – some claim that this diet helped them, and some that it did not. However, what is common is that most agree that it is the only diet that melts fat and preserves muscles.
With a protein diet, there is no starvation. It is successful, fast, efficient, and has a diuretic effect, women claim that it helps with menstrual problems and bloating.
The basis of the diet is vegetables and meat, fish, eggs, dairy products, seeds, nuts such as hazelnuts, walnuts, almonds, berries (strawberries, raspberries, blackberries, blueberries), and lemon… Those who have followed a protein diet say they did not lack any food and that they felt full all the time. So, you will not miss anything during the protein diet, and the proteins will make sure that the extra pounds disappear as if by magic.