We all are aware of the many fad diet plans that have been approved and experimented. These mainly follow the mechanism that eating a particular type of food or avoiding some strictly, promotes faster weight loss. Our daily diet normally consists of foods having carbs, proteins and fats, the latter two being responsible for increasing the muscle and body fat. An exclusive protein diet that is low-fat and low on carbohydrates is a good option to lose weight when coupled with exercises. Proteins promote muscle built rather than muscle fat which keeps the body fit and healthy. Women, looking for shedding those extra pounds and gaining that perfect shape should attempt the protein diet given below.
On an average, 1.2 grams of proteins per pound body weight is required for women, daily. A protein diet having all the essential proteins in optimum amounts is best for losing weight. Let's see the foods that you should include in your diet.
Breakfast
Generally, we try to hog on sandwiches and pasta as a part of breakfast. Instead of these, scrambled or poached eggs or an omelet is an excellent option to opt for. A side of turkey bacon or turkey sausage can be included with eggs as well. Another healthy option is to eat salads and fresh vegetables like tomatoes, cucumbers, lettuce or cabbage. Sprucing these with salt and pepper will better their taste. Alternatively, you can dress the salads using vinegar and olive oil. A bowl of yogurt is also another way to fill your stomach early in the morning. Nuts like soy nuts or fresh fruits along would do fine.
Lunch
High protein diet foods to eat for lunch would basically consist of animal proteins and require to cut down on other foods. Normally a salad with feta cheese, deli and chicken strips would work well. A bowl of soup with meat, beans, vegetables and spices will also help to fill you up. If you could make tofu soup then it would be great since tofu is a rich source of protein.
Dinner
At this time, you can try your hand on barbecued, baked or boiled meat, skinless chicken, lean pork or beef and fish along with a bowl of salad and vegetables. Alternatively, you can include whole grains such as brown rice, whole grain pita or whole wheat tortilla in your diet.
Desserts
Adding small amounts of sweetener to ricotta cheese with a bit of vanilla extract would create something very similar to cheesecake and will be a great healthy protein dessert. You could also prepare some protein shakes, say strawberry or banana milkshake using low-fat milk.
Snacks
A bag of nuts containing almonds, walnuts, sunflower seeds, hummus, edamame, protein bars, and casein protein powder will help in between these meals. These are healthy high protein snacks to hog on apart from the normal salads.
Recipes
Roasted Pecan Salmon
Ingredients: Salmon fillets, salt and pepper, honey and mustard (one tablespoon), bread crumbs, chopped pecans (2 tablespoons), parsley (one tablespoon), lemon wedges.
Method: Sprinkle salt and pepper on the salmon. Keep it on baking sheet with the skin side down. Combine mustard and honey and coat the salmon with it. Mix breadcrumbs, nuts, parsley and sprinkle over the salmon as well. Bake them at 400 degree C for 10-15 minutes. Serve with lemon wedges. Salmon is one of the high protein diet foods with high contents of omega 3 fats which are good for the brain and modulating insulin levels.
Yogurt Fruit Crunch
Ingredients: Yogurt (one bowl), fruits (sliced).
Method: Top a bowl of yogurt with fresh fruits like bananas, strawberries, blueberries. This could be eaten as a dessert as well.
Now that you have enough of high protein meal options, here's how to schedule your protein diet for women, throughout the day.
- 8 am: low-fat plain yogurt (one bowl)
- 10 am: cottage cheese with tomatoes (150 grams)
- 12 pm: baked meat, fish and salad (150 grams)
- 2 pm: plain yogurt again
- 4 pm: egg whites and salad
- 6 pm: baked meat, fish and salad, or brown rice (150 grams)
- 8 pm: tofu soup
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