The best quality of protein is that they don’t spike insulin in the blood stream if eaten in moderate proportion. Hence you may follow the best protein diet plan for weight loss in 7 days and get faster results.

What is Protein?

Protein is a macronutrient which is required by the body for growth and repair of its cells.

Proteins are made up of amino acids. There are 9 essential amino acids which have to be consumed through food sources.

Proteins are the building blocks of life. They help in growth and repair of body cells. They are high in satiety.

The body first uses carbohydrates as fuel and then fat. Protein is spared by the body which it uses for muscle building. In case of shortage or lack of carbs and fats, the body converts protein into glucose through a process called gluconeogenesis.

In the cases of extreme starvation or malnutrition the body loses protein and hence loses muscle mass as well.

Eating the right amount of protein in your protein diet plan for weight loss in 7 days, with the right proportion and timing in every meal can help you lose weight very fast without losing any muscle mass.

Eat protein only for breakfast in your protein diet plan for weight loss in 7 days

I know the above heading goes against the conventional wisdom that we must eat oats, banana, fruits, bread, tea etc. for breakfast but all of these are carbs laden which will spike the insulin in the blood stream.

To avoid the spike of insulin, you must go for a protein only breakfast in your protein diet plan for weight loss in 7 days.

You can eat 3 boiled eggs, an omelette of 3 eggs or just take 1 scoop of whey protein. This should be your ideal breakfast in a protein diet plan to lose weight in 7 days.

Include 150 grams of chicken breast in lunch in your protein diet plan for weight loss in 7 days

Chicken has zero carbohydrate.

They are slow digesting protein as well and hence, they keep you full for a very long period of time and hence will prevent you from binging.

This will keep you on track in the journey of completing your protein diet plan for weight loss in 7 days.

One must keep in mind that you have to consume the chicken along with 1 bread or 100 grams of cooked rice to get the best benefit in your protein diet plan for weight loss in 7 days.

Along with chicken and rice, you can eat salad as well which are rich in fibres.

Eat cottage cheese (Paneer) as an evening snack in your protein diet plan for weight loss in 7 days

Most people go off track with their diet between 4-7 pm in the evening.

Cottage cheese contains a good amount of protein and fats. They both don’t spike insulin even fried in a pan with oil.

Eating 100 g of cottage cheese (Paneer) in the evening along with 5 g of oil just in case if you want to fry it will help you feel full and you can stay on track with the protein diet plan for weight loss in 7 days.

Eating fibres in your protein diet plan for weight loss in 7 days

Protein lacks fiber.

Hence if you are following a protein diet plan for weight loss in 7 days then you must eat good amount of fibres which will not only keep your satiety high but also help you in the bowel cleaning.

Hence if you are following a protein diet plan for weight loss in 7 days then you must eat good amount of fibres which will not only keep your satiety high but also help you in the bowel cleaning.

Your protein diet plan for weight loss in 7 days will not work if you are constipated. The colon toxicity will lead to more water retention. Hence, water weight gain.

Green leafy vegetables, salads, papaya and watermelons are low in calories, high in fibres and high in satiety. Although they are carbs but you can include them in your protein diet plan for weight loss in 7 days.

You can use the above mentioned foods as evening snacks as well along with cottage cheese.

Drink 3-5 litres of water in your protein diet plan for weight loss in 7 days

75% of our body is made up of water.

Initially you are going to lose water weight only.

If your body remains dehydrated then you will not lose any weight further and this may put you off track your protein diet plan for weight loss in 7 days as you will be frustrated with no change in your body and the weight scale not showing any improvement.

Drinking water on regular intervals will not only keep the body hydrated but also will reduce the toxicity in the body which will ensure that you succeed with your protein diet plan for weight loss in 7 days.

Pre and post workout meal of your protein diet plan for weight loss in 7 days

A pre-workout meal is the meal which is eaten 40-60 minutes prior to your workout session.

You may just drink a glass of water and go for a workout. A well rested body and a hydrated body are the best pre-workout meals.

A lot of people eat banana or other carbs as a pre-workout meal, but since you are on the protein diet plan for weight loss in 7 days, you must avoid carbs before workout.

Let the body use stored glycogen and fats to fulfill its energy requirements during the workout. By doing this you will lose weight faster.

Eating 2 boiled eggs or taking a scoop of creatine before workout will help you to complete your workout. You may take electrolytes as well in between sets.

This will help you sustain the workout session and you will succeed with your protein diet plan for weight loss in 7 days.

In the post workout meal you can eat a little bit of complex carbs which have good amount of fibres in them.

First, immediately after a workout you should cool down.

Drink cold water sip by sip to cool your body.

After 10 minutes, take 2 scoops of whey protein. This helps the body to start the muscle building and repair process.

After an hour, you can take 100 g of cooked brown rice or white rice along with 100 g of cooked spinach, 5 g of oil and 100 g of curd.

Later after 2 hours, you can take slow digesting proteins like casein, chicken breast or other supplements like glutamine or branched chain amino acids.

Scheduling your workout later in the evening in your protein diet plan for weight loss in 7 days will do wonders for you as you will get to rest in the night after workout.

Those who workout in the morning can take the slow digesting protein two hours after consuming their post-workout meal.

Exercise selection to get the best out of your protein diet plan for weight loss in 7 days

If you don’t exercise along with your protein diet plan for weight loss in 7 days, you won’t see any results.

You must include movement (motion) in all of your diet plans to get desired results.

Here since you are eating a lot of protein, you must focus on weight lifting.

You can include 6 days of weight lifting and one day for rest and recovery. On certain days, you must do cardiovascular exercises like sprinting or running in the morning.

Keep your cardio exercises short and do them for 10-15 minutes only.

Sleep and rest are mandatory in your protein diet plan for weight loss in 7 days

You can’t just go on using your body and not give it the time for recovery and repair.

Rest and recovery are the fourth pillars when it comes to health, weight loss, weight gain and muscle building or for even general health as well.

If you don’t sleep for 6-8 hours a day, your protein diet plan for weight loss in 7 days will not work.

Summary

While protein can help you lose weight quickly if eaten in right proportion and at right times , however, weight loss is impacted by other factors as well like your daily movement, fiber intake, water intake, total calorie intake and rest. All the above variables play a crucial role in weight loss along with protein intake.

F.A.Qs.

Q. Can I eat protein only in my protein diet plan for weight loss in 7 days?

A. No. You will have to eat a good amount of fat and fibre rich complex carbs as well to make your protein diet plan for weight loss in 7 days a success.

Q. Which diet is best for weight loss in 7 days?

A. Quantified nutrition which includes high protein is the best diet plan for weight loss in 7 days.

Q. What is a good lunch for weight loss?

A. The best lunch for weight loss is 5 eggs, 100 g cooked spinach and 5 g oil. This is high in protein, moderate in fat and low in carbs with high in satiety.

Q. What breakfast foods help lose weight?

A. Eggs, 1 scoop of whey protein are best breakfast foods for weight loss as they will not spike insulin and will keep you fuller for a long time. Use only one on a given day.

Q. What is the healthiest dinner to eat?

A. 100 g of cooked brown rice, 150 g of chicken breast, 5 g of oil, 100 g of cooked spinach and 100 g of curd makes a perfect dinner for weight loss which high in satiety, high fibers, slow digesting and will not let you binge in the night.

Q. How can I lose 5 kg in 7 days?

A. You should keep a realistic goal. Losing 5 kg in 7 days is not good for your health and body. You can easily lose 1-1.5 kg in a week which is healthy.

Q. Which snack is best for weight loss?

A. Don’t eat snacks when you are hungry. You need a meal when you are hungry. If you eat snacks, you end up eating more calories and your weight loss journey gets derailed. Eat a high protein meal like an omelette of 3 eggs along with salad.

Q. What foods to avoid if you want to lose weight?

A. Avoid frequent eating of carbs like candies, pastry, soft drinks, cakes, cupcakes, brownies etc.

Q. Which fruits are helpful for weight loss?

A. Papaya and watermelon are the best fruits for weight loss. They are low in calories, high fibres, high satiety fruits. You should eat 200 g of papaya or 200 g of watermelon as an evening snack.

Q. Are boiled eggs good for weight loss?

A. Boiled eggs are the best food for weight loss as they don’t spike your insulin and keep you fuller for a longer period of time.

Q. What can I eat instead of sweets?

A. 5 g chocolate, papaya, watermelon.

Q. Is banana good for weight loss?

A. They are a good source of high fiber carbs. You may swap them with other carb sources in your diet plan of quantified nutrition. If you want to eat bananas then don’t eat rice for dinner.

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