Protein Diet Plan

With a protein diet plan, you don’t need to starve yourself and give up on your health to lose weight. A high protein diet coupled with a low carbohydrate, low fat diet is a proven successful way to lose weight effectively. Once you lose the weight, you don’t need to continue with the diet. A moderate food plan will help you maintain the perfect weight. High protein foods serve as the ultimate energy source and therefore the sugar level in the body is maintained at the optimal level.

Protein – What Is It Exactly & Why Do You Need It?

Protein is made up of 20 different amino acids. Amino acids are the ”building blocks” of protein. Every cell in your body has amino acids. Without them you wouldn’t have protein. Without protein, you could not survive.

That’s because protein is needed to help the body function properly in different ways. Diseases that are brought about because of malnutrition can be avoided if you have the proper amount of protein. Your hair, skin and nails all benefit from protein as well. As does your blood and of course your muscles.

In fact protein makes up about 45% of the human body. So why eat protein if your body already has it’s own? Of the 20 amino acids, your body only produces 11. The other 9 are called essential amino acids. Since your body can’t produce these essential amino acids, it has to get them from certain foods.

Those foods include:

  • All Leafy green veggies
  • Spinach
  • Broccoli and others


  • ​Beans
  • Peas
  • Soy
  • Peanuts


  • Corn meal
  • Rice
  • Barley
  • Whole grain breads
  • Oats

​Nuts & Seeds:

  • Sunflower seeds
  • Cashews
  • Sesame seeds
  • Variety of other nuts

Sugar Plus Bad Carbohydrates Can Ruin A Protein Diet

According to Forbes magazine, Americans eat on average 156 pounds of sugar a year! If that’s hard to imagine, try this. Go to your local supermarket and head to the sugar aisle. Load up a shopping cart with 31 5lb bags of sugar. That’s how much sugar you’re eating!

Sugar and the wrong kind of carbohydrates will completely sabotage your weight loss. Just so you know not all carbohydrates are bad. Vegetables are called complex carbohydrates. Those are the good guys. You can eat as much as you want.

​The bad carbohydrates are processed added sugars, white flour, white rice and white bread. Also be wary of hidden sugars found in condiments like ketchup and mustard. Following a high protein diet plan won’t work if your diet is full of sugar. So you’ve got to stop eating processed sugar period! Besides it’s one of the best things you can do to keep your body healthier.

Protein Can Fill You Up Without Putting On Extra Pounds

Ok, so you know what protein is made of and it’s importance to your body.

Here’s something else about protein that is important. It also helps to reduce and control over eating. That’s because protein rich foods fill you up faster. When you feel full, this helps you resist the urge to eat bad foods high in sugar for example. So you’re automatically eating less food. Less food means fewer calories overall. That means less weight.

​​​​Most high protein foods also have a good amount of vitamins and minerals. So, you don’t need to be concerned about any vitamin deficiencies.

Meat, dairy products and those foods rich in essential amino acids I mentioned earlier, legumes, oil, nuts, seeds and many other protein rich foods can be consumed daily while on a protein diet plan.

What Actually Causes The Weight Loss? 

The above factors contribute to the prevention of weight gain. But the weight loss factor is due to a process known as Ketosis. Carbohydrates are the main energy source of the body. While on a protein diet, the carbohydrate intake is reduced considerably.

In the absence of sufficient energy in the form of carbohydrates, the body searches for an alternative energy source. To meet the energy needs of the body, the stored fats are burned to give energy for various body functions. Stored fats are the biggest reason for excess weight, and with the burning of these fats, weight loss occurs.

It’s essential to combine a low carbohydrate diet with a high protein diet, because a low carbohydrate diet will lead to muscle deterioration. But with enough protein supplements, the amino acids will help in muscle development and also repair damaged muscle tissues. This is the reason why body builders rely on a good protein diet regimen.

​Carbohydrates Role In Fat Gain

Increased carbohydrate intake leads to fat accumulation. Carbohydrates trigger the release of insulin in the body. Increased carbohydrate intake leads to excessive insulin production to convert all of this into energy.

So now, the burning down of fat into energy is stopped and all the fat consumed gets accumulated to form fat deposits. The energy that comes from proteins has no such side effects and helps the body with better fat digestion. Plus it also aids in the break down of deposited fat molecules.

That’s why it’s so important to be aware of what you’re feeding you’re body. It runs like a well oiled machine when it’s getting the right foods. But if you’re eating too many bad carbohydrates, it causes your body to under perform. It slows down your metabolism. You gain weight. Keep this up long enough, and you could end up with all kinds of health problems. Like heart disease.

Your New Eating Plan

Your New Eating Plan Once you’ve decided to go on a protein diet plan, then the challenge lies in making a proper daily menu plan. You will have to cut down on your total amount of calories little by little. The first day, you should cut your calories by 50.

The next day another 50 so on and so forth. So for example, if you’re eating 2000 calories a day, then you should drop it down to 1500. Reduce the amount of carbohydrates and fat and increase the protein rich foods. Do not avoid carbohydrates and fats completely as they are essential for maintaining a healthy body.

Just be sure to eat healthy fats. These are foods with little or no saturated fats. You can get these good fats from nuts, fish and oils like olive oil. Also avocados.

Preparing a perfect calorie diet is very easy these days, as most of the products available at your local grocery store, has the calorie content and the amount of each item labeled very clearly. You can prepare a good protein rich diet by looking at the label itself. Several kinds ofbeans, lentils, soybeans, black beans etc are a high source of proteins. Tofu is also a good protein source.

Fiber should be incorporated in the form of vegetables like broccoli and ground flax seeds. Fiber promotes bowel movement. Just like proteins, it also makes you fill full after eating.


Drinking water is essential too. Not only does water help to flush toxins and other matter through and out of your body. You need water because about 70% of your muscles are actually made from water. Protein makes up another 20% or so. Remember, protein repairs your muscle tissues.

While drinking water is important for your muscles. Weight loss tea is even better when trying to lose fat. Certain teas have natural ingredients that block your body from absorbing fat.

Protein Diet Shopping List

Since this most likely is your first experience with a protein diet. Here’s is a shopping list of high protein foods and good carbohydrates you’ll need to always have in your kitchen.

  • Salmon
  • Skinless chicken breasts
  • Raw almonds
  • Pistachios
  • Walnuts
  • Pecans
  • Lentils
  • Black beans
  • Brown rice
  • Ground flax seeds

Mixed vegetables

For the veggies, if you don’t have time to cook fresh produce. Pick up a bag of frozen mixed vegetables. Nutritionally, they retain almost all of their nutrients because they are picked fresh and ”flash frozen” immediately. So you don’t need worry you’re not getting all your vitamins and minerals.

You can pick up delicious blends of broccoli, cauliflower and carrots. There are also blends that include a variety of bell peppers, beans and even zucchini.

​This is just a quick list to get you started. You can check out my high protein food list for even more ideas.

A protein diet plan will give you the best results if combined with a daily exercise routine. A word of caution. Even high protein intake might lead to fat deposition if the protein is not used up in the muscle building. It is very important to follow a proper weight loss diet or else you could end up gaining more weight.