High protein diet examples start with a high concentration of meats. The hallmark of a high protein diet is the ability to lose weight while enjoying, steak, lobster, butter, chicken with the skin and bacon. In addition, high protein diets restrict or eliminate carbohydrates. Some also restrict fats while others permit high-fat intake. In either case, additional goals of the diets are to keep blood sugar levels low and to eliminate fat.
The Atkins Diet
A typical meal in the Atkins Diet plan might consist of eating approximately 14 oz. of protein, 75 g of fat, and less than 20 g of carbohydrates each day during the first two weeks, which is the induction phase. Examples from the Atkins website of a typical breakfast is a bacon, avocado and a four-egg Jack cheese omelet with salsa, which is over 500 calories. This breakfast suggestion from the Atkins.com website is typical of the calorie expectations for each meal. Examples of lunch and dinner are chard and cheese casserole and quick barbecued pork.
The Zone Diet
The Zone Diet recommends high-protein meals with controlled portions of carbohydrates. Carefully measured, an example of a typical zone diet meal consists of filling a dinner plate with 1/3 portion of high-quality, lean protein such as skinless chicken, egg whites, fish or tofu; 2/3 of the plate with a variety fresh vegetables, not including corn or banana; and a small amount of heart-healthy fat such as avocado or olive oil. According to Zone Recipes, an example of a delicious Zone breakfast would be eggs and Prosciutto ham with grapes, almonds and one sheet of appropriate, whole grain crackers.
South Beach Diet
The South Beach Diet is a high-protein, low carbohydrate diet, yet with the emphasis on protein and carbohydrate quality as opposed to quantity. The types of recommended South Beach Diet food would include lean meat such as steak, fish, chicken or turkey, fresh vegetables or salad and low-fat dairy products. The South Beach Diet website provides examples for all phases of the plan including sea scallops with summer vegetables or chipotle-rubbed steak wraps. After the initial phase, examples of South Beach recipes include more carbohydrates and pasta dishes are permissible, such as penne with eggplant and ricotta cheese.
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