Do you surrender easily to snacking ? The high-protein diet is for you ! It reduces feelings of hunger, melts fat without much effort, and maintains muscle mass. It’s not about eating packaged products, but seeking out your protein ration in natural (preferably organic) foods that have been carefully selected. Check out our recipe ideas, which can be whipped up in no time at all!The benefits of a natural high-protein diet :
Deprived of carbohydrates, the body derives its energy from fatty tissues ;
The body burns much more energy (twice as much as a traditional meal) to digest the protein;
Protein contains fewer calories (4 cal/g compared to 6 cal/g for fat) and isn’t stored by the body, unlike sugar;
It prevents muscle loss.
The rule is simple: banish refined sugar, even for breakfast (replace it with good fats to remedy the lack of energy), moderate your consumption of overly sweet fruits, and favour protein from natural sources!
It’s hard to readjust your diet when you’re used to eating sugary foods in the morning. To limit carbohydrates, opt for an omelette, a fried egg, or a hard-boiled egg accompanied by two slices of rye bread or toast and 0% cottage cheese (8.5% protein). You can also eat some fruit, but wait at least 30 minutes for better digestion.
“Omelette with herbs” recipe: Mix 2 or 3 whole eggs with finely chopped fresh or dried herbs (thyme, coriander, parsley, etc.) to enhance the taste. Add salt and pepper, then cook with very little oil.
Cucumber salad is ideal as a starter. You can add anything you like: tofu, canned tuna (27% protein), small vegetables, or hard-boiled eggs.
Sample recipe : Combine a whole cucumber (diced), 100 grams of silken tofu (diced), 60 grams of sweet corn, half a red pepper, a few cherry tomatoes, and a minced shallot. Just before serving, add a vinaigrette made from extra virgin olive oil, the juice of half a lemon, salt, and pepper.
Chicken breast (29% protein) can be prepared many different ways. To give it more flavour, opt for a marinade !
Recipe: Marinate 200 grams of chicken breast cut into small pieces in some fresh-squeezed orange juice (add a bit of extra virgin olive oil, honey, pureed garlic and ginger, cumin, soy sauce, aromatic herbs, salt, and pepper) for at least an hour (in the refrigerator in an airtight bag). Sweat a minced onion in a bit of olive oil. Then add the marinated chicken breast and cook until it achieves a nice colour. Serve with rice and a bowl of raw vegetables (cabbage, carrots, bean sprouts, peppers, etc.).
Avoid frying. Instead, cook your fish in the oven or on the grill.
Recipe: Preheat the oven to 400°F (200°C), then brush your tuna steaks or salmon filets with a mixture of olive oil, lemon juice, and dried aromatic herbs (thyme, herbes de Provence), place them on a lightly oiled dish, and bake for 20 to 25 minutes. Serve with a mixture of steamed vegetables and garlic or a generous portion of fresh spinach drizzled with lemon juice and olive oil.
Veal is a lean and tender meat: 100 g of veal cutlet contains 31 g of protein.
Recipe: Preheat your oven to 450°F (230°C) and cut out two sheets of aluminum foil. Brush about 200 g of veal cutlet with mustard and place them in the centre of the sheets. Then, julienne some vegetables (carrots, zucchini, peppers, and leeks, for example) and mince an onion. Spread everything out on the sheets, add a bit of chopped parsley, and cook for 20 minutes. Prepare a portion of white rice as a side dish.
Unfortunately, high-protein diets can’t be followed for a long period. A stabilization phase must also be observed to give your body time to adjust. To find out what pace is right for you, ask a nutrition expert for help. They’ll create a custom weight loss plan for you and support you every step of the way !