Weight Loss & Diet Plans
The Protein Power Diet
"Feel fit and boost your health -- in just weeks!"
The diet is basically a low-carb, high-protein eating plan with a lot of scientific explanations about insulin and glucagon, the major hormones that turn food into fuel for your body.
The idea is that by limiting carbs, you lower your insulin level. That leads your body to make more glucagon, which helps burn stored fat. Do this long enough, and the fat seems to melt away.
What You Can and Can't Eat
For protein, you can eat fish, poultry, red meat, low-fat cheese (cottage cheese, feta, mozzarella, Muenster), eggs, and tofu.
Also allowed: leafy green vegetables, tomatoes, peppers, broccoli, eggplant, zucchini, green beans, asparagus, celery, cucumber, and mushrooms.
The plan calls for you to get 25 grams of fiber every day. (For comparison, one cup of whole wheat spaghetti has 6 grams of fiber.) You can also have some fats: olive and nut oils, avocado, and butter.
You can have diet sodas and artificial sweeteners in moderation.
To round out nutritional needs, the authors recommend taking a high-quality vitamin-and-mineral supplement, along with at least 90 milligrams of potassium.
High-Protein Diet for Weight Loss
Going on a high-protein diet may help you tame your hunger, which could help you lose weight.
You can try it by adding some extra protein to your meals. Give yourself a week, boosting protein gradually.
Remember, calories still count. You'll want to make good choices when you pick your protein.
If you plan to add a lot of protein to your diet, or if you have liver or kidney disease, check with your doctor first.
The Best Protein Sources
Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:
· Lean meats
· Low-fat dairy
· Nuts and seeds
It's a good idea to change up your protein foods. For instance, you could have salmon or other fish that's rich in omega-3s, beans or lentils that give you fiber as well as protein, walnuts on your salad, or almonds on your oatmeal.
How much protein are you getting? Here's how many grams of protein are in these foods:
1/2 cup low-fat cottage cheese: 14
3 ounces tofu, firm: 13
1/2 cup cooked lentils: 9
2 tablespoons natural-style peanut butter or almond butter: 8
1 ounce cooked lean meat, fish, skinless poultry: 7
1 ounce cheese: 7
1/2 cup cooked kidney beans: 7
1 ounce nuts: 4-7
1 large egg: 6
4 ounces low-fat plain yogurt: 6
4 ounces soy milk: 5
4 ounces low-fat milk: 4
Carbs and Fats
While you're adding protein to your diet, you should also stock up on "smart carbs" such as:
· Whole grains
· Beans and legumes (both also have protein)
· Low-fat milk and yogurt (both have protein)
Also try healthy fats such as:
· Nuts and natural-style nut butters
· Extra virgin olive oil and canola oil
To help manage your appetite, it also helps to split your daily calories into four or five smaller meals or snacks.