Protein diet (hyperprotein): allowed and prohibited foods

The protein diet, also called the hyperprotein or protein diet, is based on an increase in the consumption of foods rich in protein such as meat and eggs, excluding foods rich in carbohydrates such as bread and pasta. Eating more protein helps decrease hunger and increase the feeling of satiety, this occurs because it acts on the levels of ghrelin and other hormones that regulate appetite. 

Likewise, proteins could increase metabolism, helping to burn more calories, and the absence of carbohydrates in the diet would make the body use its sources of fat to produce energy.

It is normal that when starting this diet the individual feels a little weakness and dizziness during the first days, but these symptoms usually pass after 3 or 4 days, during which time the body becomes accustomed to the lack of carbohydrates. A more gradual way to remove carbohydrates from the diet and not suffer is on a low carb diet. 

Food allowed

The foods allowed in this diet are foods rich in protein and low in carbohydrates, such as:

·         Low-fat meats, fish, eggs, ham, turkey ham;

·         Skim milk, white or low-fat cheeses, skim yogurt;

·         Almond milk or any nut milk; 

·         Swiss chard, cabbages, spinach, lettuce, arugula, watercress, chicory, carrot, cabbage, tomato, cucumber, radish, eggplant, chayota, cabbage, brussels sprouts, broccoli, cauliflower, artichoke, onion, garlic, paprika, asparagus;

·         Olive or linseed oil, olives;

·         Peanuts or peanuts, walnuts, almonds, cashews or merey, hazelnuts, brazil nuts;

·         Seeds such as chia, flaxseed, sesame, pumpkin and sunflower;

·         Avocado and lemon

The protein diet can be carried out for 15 days with a 3-day interval, and can be repeated in a maximum of 15 days.

Foods to avoid

The prohibited foods during the protein diet are carbohydrate sources like cereals and tubers like bread, pasta, rice, flour, potatoes, sweet potatoes, yucca; grains such as beans, chickpea, corn, peas, soybeans; sugars and foods that contain it such as cookies, candies, cakes, soft drinks, honey, pasteurized juices and; fruits and coconut water.

It is important not to consume these foods during the protein diet to avoid changes in the metabolism that cause the body to stop using fats and proteins as an energy source.

Example menu of the hyperproteic diet 

Here is a 7-day example menu of the protein diet:  

	Breakfast	lunch	Snacks	Dinner
Monday	Skim milk with avocado + scrambled eggs with onion and paprika.	Cooked fish with spinach seasoned with olive oil and a few drops of lemon.	Low-fat yogurt with peanut butter.	Lettuce and tomato salad with tuna, garnished with a cream of yogurt with coriander and a touch of lemon.
Tuesday	Skimmed yogurt with flaxseed, served with a cheese roll and turkey ham.	Grilled chicken cut into strips with cucumber, lettuce and tomato salad garnished with olive oil and lemon.	Cooked egg with a few carrot sticks.	Grilled salmon with broccoli, carrot and tomato salad garnished with lemon and flaxseed oil.
Wednesday	Skimmed coffee with boiled egg.	Omelet with cheese and turkey ham and arugula salad, seasoned with olive oil and lemon.	Skimmed yogurt with chia seeds, accompanied by 2 slices of cheese.	Zucchini pasta with ground meat and natural tomato sauce.
Thursday	Avocado smoothie made with skim milk.	Grilled fresh tuna with chard and seasoned with linseed oil.	Lemonade accompanied by 1 egg with 1 slice of turkey ham.	Turkey breast baked in the oven with tomato and grated cheese with olive oil, accompanied by an arugula salad and with grated carrot garnished with lemon.
Friday	Skimmed yogurt with egg scramble with chard and cheese.	Eggplants stuffed with minced chicken breast sautéed with paprika, onion and the stuffing of the eggplant. Bake in the oven with grated white cheese.	Avocado smoothie with almond milk and some black olives.	Omelet with sauteed spinach and onion.
Saturday	Skim milk with 2 slices of cheese and turkey ham.	Lettuce, arugula and cucumber salad with chopped avocado and boiled egg, garnished with yogurt with parsley and lemon.	A handful of dried fruit or pumpkin seeds with skimmed yogurt.	Carrot cream with pieces of diced white cheese and fresh coriander.
Sunday	Almond milk coffee with an omelet with cheese and ham.	Grilled steak with asparagus sauteed in olive oil.	Avocado slices with peanut butter.	Smoked salmon salad with green and purple lettuce, diced avocado, chia seeds and walnuts, seasoned with olive oil and lemon.

The portions of the food on the presented menu vary according to age, sex, physical activity and if you have any associated disease or not, so the ideal is to go to a nutritionist for a complete evaluation and calculate the most appropriate portions according to your needs. 

What to know before starting the hyperproteic diet

Before starting any diet, the guidance of a doctor or a nutritionist is important so as not to harm health. The nutritionist can indicate a more personalized menu, taking into account personal tastes and possible dietary restrictions. 

If you are a vegetarian, there are some foods that are rich in vegetable proteins such as beans, quinoa, and chickpeas, for example. 

This diet should not be performed by people who have kidney problems, since high protein intake could harm kidney disease. The diet should only be carried out for a maximum of 1 month, from there it is possible to maintain a low carbohydrate diet to maintain weight and avoid the deficit or excess of certain nutrients in the body.