There are a primarily two possible reasons you may be considering a high protein diet plan. Weight loss is the most common, but those looking to gain muscle mass such as bodybuilders also tend to gravitate towards this type of diet. One category is all about dropping pounds, while the other is about gaining pounds, yet both use the same diet strategy. How can this be?

Why High Protein Diets Work

The function of protein is first and foremost to build the body, not fuel it; that’s for carbohydrates and fat. Without diving too deep into chemical aspects, a protein calorie is much less likely to be stored as body fat than say a sugar calorie even though they technically contain the same amount of energy. Growing a new fat roll with protein calories is like building a house by hammering out the pieces from a granite rock, while sugar calories are like a neat stack of bricks — just add mortar and you can start assembling at your leisure.

Furthermore, a high protein diet plan actively encourages the building of new muscle mass. This explains why bodybuilders like this diet, but look one step further: muscle is active tissue that burns calories 24/7, hiking your metabolism even as you sleep.

Another factor is blood sugar. Carbs and simple carbs, such as sugar in particular, trigger a massive release of insulin. Insulin counter-acts the sudden spike of blood sugar, but does so by effectively shutting down any fat burning activities and instead nudges your body into fat accumulation mode. This blood sugar roller coaster also makes you sluggish and snacky. Protein, on the other hand, triggers no such insulin response.

By cutting down on carbs (the aforementioned bricks) and replacing it with protein, dieters get the triple whammy of “good” calories unlikely to make you fat, maintained and possibly improved metabolism, and a decrease of wild blood sugar swings.
The High Protein Diet Plan

The high protein diet plan can look pretty much any way you want it to, as long as you choose at least a few sources of protein-rich foods each day. How many calories you should aim for depends on your body size and current metabolism, but let’s say you normally take in about 2000 calories per day as a break-even point. Let’s also assume you get perhaps 15 percent of your daily calories from protein, 15 percent from fat, and 70 percent from carbohydrates.

In this example, you’re trying to lose weight, so we cut the 2000 calories to 1500 and aim for upping protein to 40 percent, 20 percent from fat, and 40 percent from carbs. Not that dramatic, really. In real numbers, that means you’d go from about 75 grams of protein to 150 grams of protein per day. Carbs would make up the same amount, 150 grams, and fat would be about 35 grams — enough to keep you healthy without overloading you with calories.

So, how do you squeeze 150 grams of protein into your day? There are many excellent sources of protein, such as:

• Chicken and turkey
• Lean beef
• Seafood
• Soy, peanuts and peas
• Eggs
• Low-fat milk and milk products

Almost everything comes clearly marked, allowing you to compose meals using the information right on the label. For example, you want a tuna sandwich. The tuna can tells you that you have 160 calories with 38 grams of protein and zero fat carbs and half a gram of fat. The bread tells you the loaf you’re about to use has 300 calories, almost all of it carbs (75 grams). Add cottage cheese if you prefer, adding those calories, and a leaf of lettuce that is virtually calorie-free. Result: Lunch in the order of perhaps 550 calories with almost 50 grams of protein right there.

If you have problems finding enough protein sources in your day-to-day life, consider a protein shake before bed. This should be a pure protein drink, no carbs, milk or juice — just water and powder. A 40 gram serving should be just about 160 calories, and having it before bed is not a problem since protein does not affect your blood sugar. In fact, it can be quite beneficial since it gives your body a good recovery boost just as you’re about to enter repair-mode after a hard day of work and exercise.

Originally at diet.lovetoknow.com

Following a lactose-free diet can help alleviate the uncomfortable symptoms associated with lactose intolerance. Lactose intolerance is a combination of the absence or low level of the enzyme lactase in the digestive system, making dairy products hard to digest. It is not an allergy, so symptoms can be controlled through diet.

Lactose-free Diet Foods to Eat

Because eating a lactose-free diet can result in some nutritional deficiencies, especially calcium, eating a well-rounded diet is important. Try to find foods rich in calcium and vitamin D in order to make up for the lack of milk in the new diet.

Foods to include:

• Broccoli
• Almonds
• Leafy greens
• Oranges
• Certain types of tofu
• Soymilk
• Salmon and sardines

Yogurt seems to be tolerated fairly well by most people who are lactose intolerant. This is because the bacteria in yogurt has “pre-digested” the offending lactose and results in easier digestion.

Additionally, you should look for calcium enriched items, like orange juice or bread. Some people may be able to tolerate small amounts of milk, more likely when consumed with meals. Certain cheeses contain less lactose.
Foods to Avoid

Avoid eating certain things if they irritate the stomach or intestines. While some individuals may be able to eat these foods in small quantities, it is best to try and avoid them if you are lactose intolerant.

• Milk
• Most cheeses
• Ice cream
• Margarine/butter

Staying away from these foods can help stop cramping, diarrhea, nausea, gas/bloating, and other related symptoms of lactose intolerance. If you find it difficult to completely eliminate these foods, try taking a lactose tablet to help aid in digestion.

Check labels for soups and other prepared foods. Look for whey, milk by-products, malted milk, and other ways lactose could be included in foods that are not obviously dairy based.

Consider taking a calcium supplement along with a daily multi-vitamin in order to be sure you get the daily nutrients you need while on a lactose-free diet.

Cooking Lactose-Free

Once you determine a lactose-free diet is the one for you, get a cookbook that caters to lactose intolerant people. Meals.com also has recipes geared toward non-dairy eaters as well. Substituting rice or soy milk may be an option for recipes that call for milk or milk products. Keep in mind that sometimes recipes do not turn out successful due to substitutions though. Cooking vegan (a form of vegetarian that cuts out dairy and dairy byproducts) can also provide lots of recipes for those who are lactose intolerant.

Here is a yummy recipe for sugar cookies obtained from Lactose Intolerant.

Originally from diet.lovetoknow.com

MONDAY
Target your butt, legs, and abs.

What to do:
# 20 minutes of cardio activity
If you work out in a gym, try running on an elliptical trainer or riding an exercise bike with little or no resistance. If you work out at home, try walking briskly, jogging, or shadow boxing.

# 20 squats
To do: Stand with your hands by your sides. Sit back while raising your arms in front of you for balance until thighs are parallel to the floor. Resume your starting position.

# 20 lunges
To do: Stand with your hands on your hips. Step forward with your right leg until your right thigh is parallel to the floor. Resume your starting position, then step forward with your left leg.

# 25 dead lifts
To do: Stand with your arms hanging in front of your body with a three- to five-pound weight in each hand. Bend forward from your waist until your knuckles touch the floor. Resume your starting position.

# 40 crunches

# 40 reverse curls
To do: Lie on your back with your arms by your sides. Raise your legs toward the ceiling until they are perpendicular to it. Raise and then lower your butt two to four inches off the floor.

TUESDAY
Target your arms and chest

What to do:
# 20 minutes of cardio activity
15 to 20 regular or bent-knee push-ups, whichever you feel you can handle.

# 20 chest presses
To do: Lie on the floor with a three- to five-pound weight in each hand, arms bent, hands by your shoulders, palms facing each other. Push and rotate the weights toward the ceiling until your arms are straight and your palms are facing your toes. Slowly resume your starting position.

# 20 chair dips
To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder-level. Resume the previous position.

# 40 biceps curls (20 per arm) holding a five- to eight-pound weight

WEDNESDAY
Target your back and shoulders

What to do:
# 20 minutes of cardio activity

# 25 jumping jacks holding one- to three-pound weights in each hand

# 20 lateral raises
To do: Stand with your feet shoulder-width apart, holding a three- to five-pound weight in each hand. Turn your palms toward each other, then raise your arms straight out to each side until they are shoulder-height. Slowly lower them.

# 40 front raises (20 per arm)
To do: Stand with your hands by your sides, holding a five-pound weight in each hand. Raise your right hand in front of you until it’s shoulder-height. Slowly lower it, then raise and lower your left hand.

# 20 shoulder presses
To do: Stand with your hands by your sides, holding a three- to five-pound weight in each hand. Bend your arms and position your hands in front of your shoulders, palms facing forward. Raise your arms above your head until they are straight, then slowly lower them.

THURSDAY
Target your butt, legs, and abs

What to do:
# 20 minutes of cardio activity

# 30 donkeys (15 per leg)
To do: Get on all fours. Keeping your back straight, bring your right knee into your chest, then kick it straight out and up. Resume your starting position, then switch legs.

# 15 squats
To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up, with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder level. Resume the previous position.

# 20 pelvic lifts
To do: Lie on your back with your knees bent, feet flat on the floor, arms by your sides. Raise your butt toward the ceiling (about three to five inches off the floor), then slowly lower it.

# 40 oblique twists (20 per side)
To do: Lie on your back with your knees bent, hands behind your head. Using your stomach muscles, lift your head and shoulders off the floor as you rotate your torso to the right. Switch sides.

FRIDAY
Target your trouble spot
“Think of this as work-on-your-weakness day,” says Kirsch.

What to do:
# 20 minutes of cardio activity

# “Then, if your arms need more sculpting than other areas of your body, repeat Tuesday’s workout. If your back and shoulders feel especially weak, do Wednesday’s workout. If your butt, legs, and abs need even more work than they got on Monday and Thursday, do Monday’s workout again,” says Kirsch. “This way, you won’t be repeating the same moves you did yesterday, which can be tough on your muscles.”

What to eat:
Want to drop a few pounds, too? Here are some things to consider when planning your meals this month:

# Do make lean protein the main part of lunch and dinner.
# Do pick dark leafy greens, such as spinach, when choosing vegetables, instead of starchy potatoes.
# Do avoid alcohol, which contains a lot of sugar, whenever possible.
# Don’t consume too many high-calorie tropical fruits, such as pineapples, bananas, and coconuts.
# Don’t indulge in a lot of sugary desserts. Try satisfying your sweet tooth with fruit sorbet.

The following is strictly forbidden by a diet: drinking wine, beer, lemonade; eating sugar, sweets, cookies, white bread, potatoes, pasta.

1 – 2 “Hungry” days.

For whole day: milk (1-2 litres) or butter-milk, one glass of tomato juice, 2 pieces of wheat bread.

3 – 4 Protein days.

8-9 am: coffee with milk, 1/2 tsp of butter with a slice of wheat bread, 1/2 tsp of honey.
12-1 pm: one glass of broth (meat or fish), 100 g boiled meat or the fish, one piece of wheat bread.
4-5 pm: one glass of milk or tea with 1/2 tsp of honey.
7 pm: 100 g boiled meat or 2 eggs, 50 g cheese and one glass of butter-milk.

5 – 6 Vegetable days.

8 am: 2 apples or 2 oranges.
12 pm: vegetable soup and vegetable salad without potato.
4-5 pm: 2 apples or 2 oranges.
7 pm: vegetable salad with cabbage, beets and carrots, 1 piece of wheat bread, 1 glass of tea with 1/2 tsp of honey.

Follow 20 day diet of at least 20 days. Take additional multivitamins about 1 a day.

Weight loss after following this diet approximately 24-30 lbs. After a diet you may eat everything, but observe moderation. It is necessary to eat cottage cheese. You can also repeat this diet after 1 month.

About advantage of a string beans mankind knows since ancient times, but about fact that with help of this product you can lose weight, dietitians have learnt recently. This newest diet approaches absolutely to everyone, irrespective of sex, age and state of health because it has no side effects and is not capable to do any harm to organism.

So go ahead and try this diet, do not be afraid for consequences. Besides, this diet is rather simple and convenient. However, judge on your own.

Preparing bean broth:

Presoak red string bean for half an hour in cold water. After that put it in boiling water and cook within 30 minutes – to readiness. Basically you need just broth. But if you want, you may eat string bean too.

Diet description:

Within 2 weeks (even longer if you wish) drink one glass of broth every day during a supper and eat together with any fruit. That’s, actually, whole diet.

Certainly, your whole food should be moderated and rational. It is not necessary to think, that if you will daily eat huge portions of fat and spicy food, and drink bean broth in the evening, all problems with excess weight will disappear. Certainly, it will not happen. So pay attention to ration at least while being on diet.

While dieting, if you conduct an active way of life and do fitness, expected result possible to reach much faster. Therefore do not concentrate on diet only. As more vigorous you will be, there will be more chances that you will shortly obtain desirable form.

The French diet is calculated for 2 weeks. During French diet drink only boiled or mineral water. The menu cannot be changed, because only such sequence of meals causes necessary changes in metabolic processes. Salt, sugar, alcohol, bread and others bakery are absolutely excluded. You can repeat the French diet in half a year.

1 and 8 day:
Breakfast – black coffee;
Dinner – two eggs, sheet salad, tomato;
Supper – piece of low-fat boiled meat, sheet salad.

2 and 9 day:
Breakfast – black coffee, toast;
Dinner – piece of boiled meat;
Supper – ham or boiled sausage without fat, sheet salad.

3 and 10 day:
Breakfast – black coffee, toast;
Dinner – carrots roasted on vegetable oil, tomato, tangerine or orange;
Supper – two eggs, low-fat sausage, sheet salad.

4 and 11 day:
Breakfast – black coffee, toast;
Dinner – one egg, fresh carrots, cheese;
Supper – fruit salad, kefir.

5 and 12 day:
Breakfast – grated carrots with lemon juice;
Dinner – boiled fish, tomato;
Supper – piece of boiled meat.

6 and 13 day:
Breakfast – black coffee;
Dinner – boiled chicken, sheet salad;
Supper – piece of boiled meat.

7 and 14 day:
Breakfast – tea;
Dinner – boiled meat, fruit;
Supper – low-fat ham or sausage.

The Bread diet of Israeli dietitian Olga Raz is very effective and you will not starve at all.

The Bread diet consists of two stages. At both stages important sufficient consuming of liquid: 8-10 glasses a day for women and 10-12 for men, not including coffee and black tea. Also at both stages it is important to accept one pill a day of multivitamins and on one tablet of calcium.

The first stage of Bread diet

8-12 slices of dietary bread a day for women and 12-16 for men. You may replace each 2 slices of dietary bread with one slice of regular bread. You may also smear bread almost with everything, but very thin, practically transparent layer. It is possible to put thin slice of fish – salty or canned, ham, and – main thing – nothing sweet!

You can eat any non-starch vegetables in any kind and in any quantity! Include 3 eggs a week, cooked your way.

It is obligatory to eat one jar of yogurt (200 g) in day. 3 times a week – the portion of meat or fish with vegetables, this day reduce quantity of bread by 3-4 slices. One portion of fruit a day (one apple, pear, 3 plums etc.), or replace it with dietary dessert sometimes. It is obligatory to eat each 3-4 hours even if you’re not hungry, do not pass food intakes!

The second stage of a diet

At this stage you may replace dietary bread with other products.

Each 2 slices of bread you can replace with a glass boiled beans, glass of boiled pasta, two thirds of glass of boiled groats – porridge, buckwheat, rice, 1 boiled potato, 1 ear of corn. Occasionally replace with 3-4 spoons of flakes for a breakfast, 1-2 spoons cereals. It is possible to replace 2 slices of dietary bread with 2 dietary crackers. Vegetables still without restrictions. Fruit can be increased about 3 portions in day. One yogurt a day necessarily. It is obligatory to eat each 3-4 hours!

The first stage proceeds 1-2 weeks.
The second stage – practically all your life.

Duration of celery diet is 14 days.

Celery soup (I version)
Products:
200 g celery root, small cabbage, 6 carrots (600 g), 6 big onions, 2 green bell peppers, 400 g green string beans, greens, 6 tomatoes, 1,5 liters of tomato juice.

How to cook:
Finely cut celery put together with cut vegetables into pan, fill in with tomato juice (vegetables should be covered with a liquid; if necessary add more water). On high fire bring to boiling and keep boiling 10 min, close lid and for another 10 minutes boil on low fire.

Celery soup (II version)
Products: 3 liters of water, one medium cabbage, celery any (greens, stalks) – bunch or 2 stalks, 6 average onions, 2 tomatoes, bell pepper, any spices.
15 minutes to cook.

• 1 day (8 day): soup, fruit (except bananas)
• 2 day (9 day): soup, crude vegetables
• 3 day (10 day): soup, vegetables, for supper boiled potato with skins
• 4 day (11 day): soup, 3 bananas, 1 liter of kefir
• 5 day (12 day): 350-700 g boiled beef (chicken or low-fat fish), 6 tomatoes, 8 glasses of liquid or more – are obligatory
• 6 day (13 day): soup, 350 g boiled chicken or beef, vegetables
• 7 day (14 day): soup, brown boiled rice, vegetables

When following celery diet it is necessary to adhere to the menu strictly. It’s forbidden to eat bakery, sweet, aerated, alcohol, salt and sugar, pickled.

Note: necessary to eat soup in unlimited quantity; drink tea and coffee without sugar. During diet drink a lot of liquid, especially in 5th and 6th day.

Russian dietitians are advice to limit consumption of carbohydrates, especially sugar because being quickly dissolved it transforms in organism into fat. Also fats of animal origin are not recommended to consume, and preference is given to vegetative fats which positively influence the processes connected with the expense of fat by organism. Russian diet includes breakfast, lunch, dinner and supper. Presence of salt and liquid in food is limited.

• Monday

Breakfast: 100 g boiled fish. 150 g salad with sauerkraut, green peas, boiled carrots, cup of black coffee without sugar.
Lunch: 150 g boiled meat, 100 g fat-free cottage cheese, 2 apples.
Dinner: vegetarian soup with any vegetables, 150 g stewed cabbage and carrots, 1 glass of apple punch.
Supper: 100 g boiled fish. 2 boiled potatoes. Cup of tea without sugar.

• Tuesday

Breakfast: 200 g salad with chopped fresh cabbage with green peas and onions, filled with vegetable oil. Cup of black coffee.
Lunch: 1 glass of kefir.
Dinner: 100 g steak with boiled carrots. Cup of apple punch.
Supper: 100 g boiled fish, 2 boiled potatoes, 1 orange.

• Wednesday

Breakfast: 1 soft-boiled egg, 1 toast, cup of black coffee.
Lunch: 100 g buckwheat cereal with slices of fruit.
Dinner: 150 g fried or boiled low-fat bird (turkey is fine), 2 apples, 1 orange.
Supper: Russian salad without pepper, filled with vegetable oil, 1 glass of apple juice or apple punch.

• Thursday

Breakfast: 1 glass of kefir, 1 toast.
Lunch: salad with crude vegetables, filled with vegetable oil.
Dinner: 100 g boiled meat, 150 g salad with sauerkraut with green peas and onions.
Supper: portion of vegetable soup on a weak meat broth, 100 g grated fresh carrots filled with small amount of mayo.

• Friday

Breakfast: 3 tbsp of cottage cheese, cup of black coffee without sugar.
Lunch: 2 apples, 2 oranges, 1 glass of orange juice.
Dinner: 1 dietary sausage, 150 g fresh cabbage with lemon juice, 1 glass of orange juice.
Supper: 150 g fried low-fat fish, 100 g red currant, 100 g gooseberry, cup of mineral water.

• Saturday

Breakfast: 100 g boiled meat, 100 g sauerkraut.
Lunch: 100 g fat-free cottage cheese.
Dinner: portion of vegetable soup on low-fat meat or mushroom broth, small slice of wheat bread.
Supper: slice of fast pork, 100 g grated boiled beet with prunes, cup of tea without sugar.

• Sunday

Breakfast: 100 g buckwheat cereal with 1 tbsp of honey.
Lunch: 150 g salad with any fruit.
Dinner: 100 g boiled fish, 150 g salad with any crude vegetables, filled with vegetable oil.
Supper: 100 g boiled meat, 2 boiled potatoes, 1 apple, and 1 glass of apple juice.

Russian diet should be followed at least two months. It is not recommended to consume spicy seasonings, pepper, mustard and a mayo in big quantities. Russian diet excludes from menu sweets, ice-cream, chocolate, sweet confectionery products, and also smoked and salty dishes, except for sauerkraut improving digestion. Alcoholic drinks are excluded.

Pulse diet allows to dump from 4 to 14 lbs a month and 10 to 34 lbs for three months.

The person, wishing to lose weight, should pass, at first, to low fat nutrition, and secondly, regularly arrange days of limited food intake. The maximum frequency of limited food intake – in a day, minimum – two times a week. Other mode of a pulse diet is also possible: daily low fat dinner and both “unloading” breakfast and supper.

How limited food intake days should look like? Products, rich with fiber and containing minimum fat (fast meat or fish, fat-free cottage cheese – up to 100 g a day), vegetables 500-600 g and fruit – 300-400 g. Liquid (tea, coffee, mineral water) is not limited. Naturally, tea and coffee – without sugar. Time of last food intake is not limited.

Pluses of a Pulse diet:
1) Pulse diet is easily tolerated.
2) Days of limited intake of food aren’t too heavy, besides it is allowed to pass them sometimes.
3) Pulse diet promotes loss of a fatty issue, instead of muscular (that quite often happens when following other for weight loss diets and at starvation in general it is inevitable).
4) Pulse diet is safe even at long period of following and thus promotes formation of skills, habits of a healthy food that sharply reduces probability to gain weight back.