How Does The High Protein Diet Work

How Does The High Protein Diet Work?

Diets rich in protein are in fashion, and yes, with them you can lose weight quickly. However, they can have health consequences if not done correctly: under medical supervision and with follow-up tests, with nutritional supplements that compensate for possible nutritional deficiencies. 

Do you want to know how a protein-rich diet works? Continue reading! We reveal it to you.

How to follow a protein diet?

The protein diet, also known as hyperproteine, is based on increasing the consumption of foods rich in protein, decreasing the consumption of foods rich in carbohydrates, with the aim of keeping the metabolism active, the strong point for fat burning and loss. of weight. To do this, the protein diet consists of five meals: breakfast, lunch, lunch, snack, dinner. This way, by having a more satiated stomach, you will avoid those sometimes inevitable binges. 

These proteins will help increase metabolism, burning calories and causing the body to use its fat sources to produce energy; However, it may happen that when you start this diet you feel some weakness and dizziness during the first days until the body gets used to the lack of carbohydrates. 

The recommended amount of protein in this type of diet ranges between  1.2 and 3 g of protein per kg of body weight per day (the healthiest is 0.8 g of protein per kg of body weight). On the other hand, it is also recommended not to exceed 20 to 60 g of carbohydrates daily (they are very few for what we usually eat: between 250 and 300 g daily), fruits and vegetables are essential, in addition to legumes, grains whole or whole grains, with them you will cover the recommended portions.

Of course, avoid added sugars and processed foods in your daily diet.

It should be noted that the most common protein in this type of diet is that of animal origin, as it is rich in fat. 70-75% of calories come from fat; 20-25% of calories are proteins; and only 5-10% come from carbohydrates.

What positive effects does a protein diet have?

  • The feeling of hunger decreases and you eat less. 
  • The body needs to burn energy to metabolize proteins, so caloric expenditure increases. 
  • Increases muscle mass, which helps burn fat. 

When drinking: at least two liters of water a day, natural juices, teas, low-fat milk, protein shakes or black coffee (without sugar or sweetener).

What foods are recommended to include in a protein-rich diet?

The recommended foods for this type of diet are those with a high level of protein and low carbohydrate content such as: 

  • Low-fat meats: fish, egg and/or turkey ham
  • Skimmed dairy products such as milk, white cheese or natural skimmed yogurt. 
  • Almond or soy milk and all those vegetable products such as chard, spinach, carrot, tomato or cucumber.
  • Olive or avocado oil. 
  • Peanuts, walnuts, almonds.
  • Seeds: chia, flaxseed, sesame, pumpkin and sunflower.
  • Lemon.

 Foods that you cannot include

In the protein diet, foods that provide empty calories, fats, processed foods, pre-cooked and fried foods, as well as: 

  • Foods high in carbohydrates such as cereals or tubers (bread, pasta and rice)
  • Flour, potatoes, sweet potatoes and cassava. 
  • Beans, chickpeas, corn, peas and/or soybeans. 
  • Sugars: cookies, sweets, cakes, soft drinks, honey and pasteurized juices.

Benefits of protein diets

The greatest benefits of protein diets are: 

  • Loss of accumulated fat: you lose fat and not muscle.
  • Satiating: reduces appetite and this also contributes to reducing calorie intake.
  • Varied diet: includes a wide variety of foods.
  • Increased muscle mass.
  • It has no rebound effect: by not losing muscle mass, the weight lost when you finish the diet will not be regained.
  • Protein nutrients are essential.

Also Read : Balanced Diet: The Importance Of Indulging In a Few Snags

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