High-protein, fiber-rich diets have their own benefits in the short term. They're excellent for building muscle, which can be a focal point of bodybuilders, weightlifters and athletes. High protein and high fiber often go hand-in-hand because of fiber's role in helping your body deal with the extra protein--protein isn't stored by your body, so whatever it can't use is mined for nitrogen and passed through your system. Fiber helps facilitate the nitrogen's passage. Protein- and fiber-only diets should only be undertaken for a short term, and must be part of a sustainable meal plan that features all the necessary food groups.
Step 1
Plan a breakfast featuring at least 30g of protein along with other foods high in complex carbohydrates. The types of carbohydrates you want are found in fruit and whole grain foods. Foods that will help you achieve 30g of protein include eggs, sausage, breakfast steak, protein-rich oatmeal (which is also high in fiber), and a whey protein nutritional shake or energy bar. The supplemental fruit and whole grains also provide high amounts of fiber.
Step 2
Consume roughly 50g of protein after each workout. The best way to do this is with a whey protein shake. Mix in a little fruit in a blender or have a banana on the side.
Step 3
Use a protein bar or other small serving of food rich in protein and fiber as a mid-meal snack. These are important to keep your metabolism going when meals are more than three hours apart. Anywhere from 20g to 40g of protein is good for your snack. Other good options include low-sodium ham or turkey slices or tuna in water, accompanied by beans or fruits.
Step 4
Eat 40g to 55g of protein for lunch. You can get a few servings of vegetables by making a chef's salad and using tuna, boiled eggs, ham and/or chicken in your salad. Try to make sure at least 6 oz. of meat are featured in the salad. If you don't want a salad, you can also enjoy a tuna sandwich, complete with veggies to supplement. You'll get your fiber from the vegetables in either of these meals.
Step 5
Eat at least 50g of protein for dinner. This could come in the form of a steak, meatloaf, or chicken or fish fillet. Steam or sauté vegetables on the side.
Step 6
Eat casein-rich foods prior to bedtime. This specific protein takes a long time to be broken down and is great for steadily supplying protein to your body throughout the night. This protein is most abundant in cottage cheese, which you can mix with fruit before going to bed.
Tips and Warnings
- Milk is a great source of protein.
- Do not undertake this diet if you have kidney or liver problems. The overload of protein could cause organ damage and even failure if ignored.
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