What does a 4 Week High Protein diet mean?
As in any diet, you create a calorie deficit and eat mainly protein foods in a high-protein diet. Fat is avoided to a certain extent, while carbohydrates are largely avoided. This makes the protein diet one of the low-carb diets.
Why is a high-protein diet worthwhile?
A protein diet for losing weight is worthwhile for several reasons: First, protein is more satisfying than carbohydrates and fat, so you tend to eat less often. Second, digesting protein uses more energy than digesting carbohydrates or fat, so that you can subtract 18 to 25% of calories from dietary protein. Third, low carbohydrate intake keeps insulin levels constant, so you don’t get cravings when they drop just as precipitously after a steep rise.
Another advantage of high-protein diets concerns the muscles: Normally, these are partially broken down during a diet since the body can use the amino acids for energy production. However, the proteins help increase and maintain muscle mass on a high-protein diet.
So those on a protein diet need a protein nutrition plan that ensures the number of carbohydrates consumed daily is low (also called “low carb high protein”). It is also essential that the carbohydrates consumed are slow digesting. Therefore, fast carbohydrates, such as those found in sweets or white bread, should be avoided.
The function of protein in the body
What is protein? Protein is the third so-called “macronutrient” in foods, along with fats and carbohydrates. Unlike micronutrients such as vitamins, minerals, and trace elements, macronutrients provide energy to the body. In the body, proteins are found in every cell: Muscles, heart, brain, skin, hair – they are all made up of proteins. In the body, the macronutrient performs various functions: Among other things, protein helps maintain muscle mass and normal bones.
The protein diet nutrition plan
The complete protein diet nutrition plan from the 4-week diet PDF to download. No tiresome thinking about what you could cook, no time-consuming nutritional calculations: The weekly program offers you recipes for 25 different dishes – three for each day. We’ve added snacks and tips to the dishes to prevent cravings from overtaking you. So you can lose weight without going hungry.
The exact nutritional value and calorie information are listed for each dish, so you can easily ensure that your personal needs are optimally covered. Especially practical: the protein diet shopping list to print out. You only need to go to the supermarket and take everything you need for the protein diet nutrition plan right away.
So that you know what to expect in the PDF with the protein diet nutrition plan, here are the three recipes from the first day (shortened – you can find all the ingredients and preparation in the program):
Protein Oat Meal
Low-fat curd cheese
Spicy tomato soup
Scrambled eggs with shrimps
How variable is the plan?
In principle, the protein diet nutrition plan is suitable for everyone. However, in our example, we have made the following assumptions: A woman over 30 years old with a bodyweight of 140 lbs wants to lose some weight (calorie deficit of about 500 cal). So, on days with a lot of exercise or sport, you are, of course, allowed as many calories more as the training burns.
But you weigh much more or less than 140 lbs? No problem! Because the nutritional information is included with each dish, you can easily adjust the plan to your personal total calorie needs.
And another hint: Even though the plan is ready to print out and implement, it can, of course, be customized. You don’t want to prepare a different protein breakfast every day? Then choose the tastiest recipe for your daily breakfast. Do you find the protein diet weekly plan too meat-heavy? Try using low-fat tuna or tofu instead. But always make sure that the nutritional value distribution and calorie count at the end of the day are not too far away from the values in the plan.
The distribution of the three nutrients is critical to the desired dietary success. About half of the calories consumed daily come from protein, fats, and 15% by carbohydrates supply 35% in our protein diet. It is important to note that 1 g of fat has a good 9 cal, while 1 g of protein and 1 g of carbohydrates only have an excellent 4 cal each.
So you can’t easily relate the percentages to the macronutrient amounts in foods but convert them. If you look at the macronutrients in terms of their distribution by weight, 62% should be protein, 19% fat, and 19% carbohydrates. As a rule of thumb, it is a good idea to keep the ratio of 3:1:1 in mind. Three protein parts are ideally matched by one part of fat and one part of carbohydrates.
It is important to consume all three macronutrients daily because each of them fulfills crucial tasks in the body:
1. proteins are essential building materials for the body. Therefore, foods with a lot of protein should be on the menu every day. You can find a lot of protein in, for example:
2. fat is an essential nutrient because it contains essential fatty acids that our body needs. In addition, body fat is the most crucial energy store. Among other things, fats provide you with:
3. carbohydrates provide you with energy the fastest. Carbohydrates or glucose are indispensable for the brain, for example. Many carbohydrates are found, for example in:
High protein foods
If you want to go on a protein diet, you should first take a close look at the foods you like to eat. After all, the diet will only work if you largely avoid foods containing carbohydrates and instead focus on foods rich in protein and fat.
The highest-quality protein sources for humans are meat, fish, seafood, eggs, and dairy products, i.e., animal foods. But, cleverly combined, you can also fall back on vegan protein sources (legumes, nuts, seeds, grain products).
In our detailed article, you will learn which foods contain relatively high amounts of protein and should therefore end up on your shopping list:
Foods you can eat during the protein diet:
✓ Meat (turkey, chicken, steak).
✓ Fish (salmon, tuna, shrimp).
✓ Eggs and dairy products (low-fat curd cheese, cottage cheese, skyr)
✓ Protein-rich vegetables (soy, broccoli, spinach, kale)
✓ Nuts and seeds (peanuts, almonds, pistachios)
✓ Soy products (tofu, soy cutlets, soy yogurt)
✓ Protein powder
Foods you should avoid during the protein diet:
✗ Grains (wheat, rye, spelt, millet, oats, rice, corn).
✗ Pseudocereals (quinoa, amaranth, buckwheat).
✗ Baked goods (bread, rolls, pastries)
✗ Pasta (noodles, spaetzle)
✗ Legumes (peas, beans, lentils, chickpeas)
✗ Starchy vegetables (potatoes, sweet potatoes, parsnips)
✗ Certain fruits (bananas, dried fruit)
✗ Sweets, sweetened dairy products, convenience foods, and fast foods.
FAQ about the 4 Week high-protein diet
How much do you lose weight on the 4 Week protein diet?
As with most diets, weight loss is dependent on the calorie deficit at any given time. For example, with your protein diet, you eat 500 cal less per day than you consume. As a result, after one week, you will have drawn 3500 cal of energy from your body’s stores. This is roughly equivalent to 500 g of body fat.
How long do you do the protein diet?
You do a protein diet until you reach your desired weight. You must implement the nutrient distribution of the high-protein diet presented here only in combination with a calorie deficit.
Does a protein diet build muscle?
A protein diet does not lead to any significant muscle building, even if you do strength training during it. To build muscle, you need to consume more calories than you use (calorie surplus). On the other hand, with a protein diet, you consume fewer calories than you use (calorie deficit), as with any diet.
But even apart from the calorie counts being too low, a high-protein diet isn’t ideal for building muscle because of the lack of energy from carbohydrates during workouts.
Does muscle loss occur during a protein diet?
If we provide the body with less energy than it consumes, it must inevitably tap into its stores. On the one hand, this is the goal of exercise because fat melts in the same way. On the other hand, unfortunately, every diet reduces muscle because the protein built up in the muscles can also be used as an energy source.
A protein diet combined with strength training can reduce muscle loss during weight loss: The workout signals the body that it still needs the muscles, and the protein from the diet keeps it from using the amino acids from the forces. This is why protein diet plans are popular in competition preparation in bodybuilding.
Are cheat days allowed?
Since our diet plan is a diet, cheat days do not promote successful completion. However, if you plan your diet a little, you still don’t have to do without a Cheat Day. Because the calorie balance at the end of the week is decisive for whether you lose weight or not. If you save the excess calories of the Cheat Day on the other days so that the weekly maximum number of calories is kept, the Cheat Day has no negative consequences for the diet.
Recipes for a high-protein diet
A protein diet sounds like a bland diet at first:
A protein-rich breakfast in the morning
A protein-rich lunch at noon
A protein-rich dinner in the evening
In between, possibly protein-rich snacks.
The reality is far from bland – there are countless options in the kitchen. Meat can end up on the plate in any form, as can fish and seafood. There are also plenty of goodies on the dairy shelf that you can use.
You do not have to starve!
You can eat your fill. Try to integrate high-volume but low-calorie foods into your diet. Then, you can eat large quantities of these without a guilty conscience. As a result, your stomach is filled, and your hunger is satisfied.
Click this link and read this presentation on the 4 Week High Protein Diet and see how it works and why I believe so strongly in this program.
I’m not out to make a bundle off of you. I do charge a small fee for the system so that I can support my website and help me to get the word out.
And hey, if you try the 4 Week Diet and don’t lose 7 to 10 pounds of fat in the first week… if you don’t think it’s for you, you have 60 days to tell me you’ve changed your mind and I’ll give you 100% of your money back.
You’ve got nothing to lose except years of stubborn body fat – so click this link and check it out for yourself!