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Lose weight quickly and permanently with the protein diet

The protein diet is a guarantee for fast and permanent weight loss. Many celebrities swear by the protein diet. Many have lost their pregnancy pounds within a very short time and have found their dream figure back in record time. Also at Muscle building the protein diet is the perfect way to burn excess fat and maintain your muscles. A nutrition plan helps not to lose sight of the goal and to stay on the ball.

Why is the protein diet so popular?

With the protein diet, losing weight is extremely quick and very uncomplicated.

Instead of carbohydrates and fats it says: protein, protein, protein.

There are also the following advantages:

Benefits of increased protein intake:

  • Easy implementation
  • Easy integration into everyday life
  • No starvation
  • Quick success
  • No calorie counting
  • Low risk of yo-yo effect
  • Increased metabolic activation over a longer period of time
  • Burn calories faster
  • Protection against muscle breakdown in the event of a negative energy balance
  • Faster body fat burning

This is how the protein diet becomes a success

In order to lose weight effectively and sustainably, it is important that you use high-quality protein sources - this is the only way to achieve your goal. If you cannot completely cover your increased protein requirement through diet, we recommend our delicious protein products as a supplement. From protein flakes to muesli and protein bars to classic protein shakes - there is something for every taste. Convince yourself:

Click here to discover Protein Flakes

Since proteins basically fill you up longer and have fewer calories are as carbohydratesdoes not have to be starved despite the calorie deficit that has set in. Through the slower processing of proteins in the body, the metabolism remains active longer and more calories are burned during digestion. So the pounds drop rapidly with reduced calorie intake. An additional sports program intensifies the effect.

Since the body covers its energy needs with low calorie intake by breaking down the body's own substance, the body likes to use muscle cells as energy suppliers. Increased protein intake will improve the Counteracted muscle breakdown. Also the likelihood of one Yo-yo effect is lower than other diets, according to nutrition experts.

Those who follow a vegetarian or vegan diet can use vegan protein follow a protein diet. Find out everything about in our article vegetable protein.

Tip: Our vegan alternative helps you to exploit the full potential of your muscles. With our innovative plant-based protein formula, we have created the perfect vegan companion for sport and everyday life. For all who rely on the full power of plants.

Discover vegan protein

Protein Diet: How Does It Work?

The main component of what is eaten during a protein diet are protein foods.

Come to the plate Eggs, lean meat, fish, vegetables, and dairy products like reduced fat cheese and yogurt. Also Protein shakes can be a useful part of a protein diet As with any diet, the protein diet also has a list of prohibited foods. Here you can find high-carbohydrate foods such as pasta, rice and potatoes - but also bread. Due to the high fructose content, fruit should also only be eaten in small quantities - as should whole grain products.

Fat, depending on which one, can increase the cholesterol level and should therefore only be consumed in small doses. Caution is advised here, especially with sausage products, because they contain a lot of protein, but often too large amount of unhealthy fats.

Above all, polyunsaturated fats (e.g. nuts) and omega 3 fatty acids (e.g. in flaxseed and salmon) are healthy. Trans fats (as in fried and ready-made products) should be avoided.

Overview of permitted and prohibited foods on a protein diet

Allowed foodsReduced consumptionDo not consume
fishwhole grain productsSweets
Lean meatnutsFatty Meat
Eggs (if possible without the yolk)Low-fructose fruitWhite flour products such as pasta, white bread, etc.
Low-fat dairy products such as yogurt, low-fat quark, etc.Fat cheese, cream
Vegetables, saladsHigh-carbohydrate foods like rice and potatoes
Protein powderFruit with a high percentage of fructose

Lose weight without starvation

The benefit of a protein diet is that you get the full one Variety of high protein foods can use. Your creativity knows no limits. For example, how about one refreshing chia seed lemonade with berries? White organic chia seeds are ideal for a diet because they contain 21g protein (per 100g) and are rich in unsaturated fatty acids. For the lemonade, simply fill a glass with 2 teaspoons of chia seeds with cold mineral water and add some lemon juice, berries of your choice (blueberries are particularly low in fructose) and mint - done. Get an appetite?

Discover white organic chia seeds now

Between Meals should be paused for a maximum of three hours, because the metabolism should be kept in continuous operation with the protein diet.

Another reason for this: protein-rich and low-fat food contains essential fewer calories than high carbohydrates. It also keeps protein-rich food full longerso that less is automatically eaten.

Would you like to know which foods are particularly rich in protein? Here you can find our practical Overview as PDF

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Protein shakes as a help & supplement

Protein shakes provide your body with the protein it needs and are usually very low in carbohydrates and fat.

As is well known, the eyes eat (and drink) with them: Spiced up with low-fructose fruits (e.g. blueberries) and crunchy nuts, a shake with our whey protein looks at least as good as it tastes. Try now:

Discover whey protein now

Protein shakes designed for weight loss usually contain:

If a meal is supplemented with protein shakes, this should ideally be done with dinner. This is due to the fact that usable proteins such as casein can be absorbed particularly well by the body during the night.

The hunger when you wake up the next morning is less when renounced carbohydrates in the evening has been.

Of course, the shake should be of high quality and free from genetic engineering, antibiotics and hormone residues.

For more information, visit our Protein shake comparison

  • High quality raw materials
  • Optimal composition of rapidly available and slowly available proteins
  • Important vitamins and minerals
  • Additional substances to stimulate fat burning

Sample day with the protein diet


Omelette without egg yolk (the egg yolk is too high in fat and carbohydrates) or: a protein shake.

Having lunch

Lean meat or fish, each with carefully prepared (preferably steamed) vegetables or raw vegetables. For dessert there could be homemade strawberry yogurt.


Fish or meat and vegetables. As for the combination, there are no limits to the imagination. In addition: a protein shake.

Tips & Protein Diet Plan Template

Exercise does not necessarily have to be exercised on the protein diet, but any diet is more successful if the total turnover is increased. Movement and muscle building not only help you lose weight faster, but also tighten your entire body.

We recommend creating a protein diet plan. So that you can always document exactly what you have eaten and not lose sight of your goal, use ours too Nutrition plan as a PDF template. Just print it out and get started.

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For those very special moments of success with your protein diet, we also recommend our free body check. Have your BMI calculated, find out where you stand with your weight and receive individually tailored nutrition and training tips.

Start the free body check now
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