Although it is no secret that weight loss results from the combination of healthy eating and physical activity, there are few people who find it difficult to do so.
Some, already discouraged by the traditional method, end up looking for new types of diets that promise faster, effective but also safe weight loss.
And isn't it today that the so-called? Protein diet? is pointed as a good solution for those who want to lose weight faster.
Renata Brasil, Health & Stylist Coaching, comments that protein diets are seen as an effective way to lose weight. When you reduce carbohydrates (especially simple carbohydrates), you are decreasing the amount of glucose in your bloodstream. That way, forcing your body to take advantage of the fat in the food and the fat stored in your body to function. Simply put: when you consume less sugar, your body uses fat as a source of energy. When your body uses fat as a source of energy, do you lose weight?
However, it is also a fact that this type of diet still generates controversy. Questions like "is the protein diet really safe"; should i stop consuming carbohydrates at once ?? What kind of food is allowed in the diet? ? I will not regain all the lost weight afterwards ?? etc. These are some of the doubts surrounding the subject.
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Thinking about it, below you know the different types of protein diets and understand why it can even be effective for those who want to lose weight.
Why are proteins important?
Before you know protein diets better, it is critical to know how important protein is in a weight loss process.
Luciana Spina, Endocrinologist, PhD in Endocrinology from the Federal University of Rio de Janeiro, Physician specializing in Protein Diet, scientific collaborator of PronoKal (Brazil), emphasizes that proteins are essential nutrients for the human body. In addition to being the basis of body tissues, proteins are also a source of energy. With the exception of water, proteins are the most abundant molecules in the body, being the main structural component of all cells, particularly muscles ?, he says.
In the weight loss process, says the doctor, proteins are important as a source of energy and for maintaining muscle tissue.
According to Luciana, the following foods are the main sources of protein:
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- Meat and poultry (beef, pork, chicken, turkey, rabbit, quail and frog);
- Fish;
- Seafood;
- Crustaceans;
- Egg.
Renata Brasil adds that protein digestion is the longest and most laborious of all food categories, and this slow digestion delays gastric emptying and increases the feeling of satisfaction and satiety.
Why is protein diet effective for those who want to lose weight?
Luciana explains that protein diets are very low calorie diets, where the speed of weight loss is higher than traditional diets, being an important motivational factor for adherence to treatment.
"They are also ketogenic diets, due to the sharp reduction in carbohydrate intake, which favors the decrease of hunger sensation and increases the feeling of well-being, also favoring adherence to the diet", adds the doctor.
Another important advantage of protein diets, according to Luciana, is the preservation of lean mass (or muscle tissue) that favors the maintenance of energy metabolism, contributing to the maintenance of long-term lost weight.
The Different Types of Protein Diets
What few people know, however, is that there are different types of protein diets. And it is crucial to know the main differences between them.
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Luciana points out that there are older methods, traditionally known as hyperproteic diets and more recently used methods based on protein diets. "In hyperproteic diets there is an increase in protein intake above the ideal requirements, which may increase the levels of uric acid and generate renal overload," he says.
Most of the time, in high-protein diets, the doctor adds, there is increased fat intake, which can increase cholesterol levels, favoring the deposition of fat in the liver. ? It does not always require supplementation of vitamins and minerals that end up favoring side effects such as weakness, headache, dizziness, cramps, anemia and hair loss, for example, especially when performed for more than 15 days ,? highlights.
In the protein diet, as explained by Luciana, protein intake is adjusted to the ideal requirements to maintain a balanced protein balance (0.8-1.2 g / kg ideal / day), avoiding renal overload. "It is based on protein intake of high biological value and there is vitamin / mineral supplementation to provide the necessary levels and avoid adverse effects when performed longer," he says.
In the protein diet, the doctor adds, the intake of fat is limited to extra virgin olive oil, and cholesterol levels decrease, favoring a healthier lipid profile.
"The protein diet is now considered an effective, healthy weight loss method that provides a feeling of well-being, motivating results and greater chance of maintaining weight loss over the long term," says Luciana.
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How to adhere to the protein diet?
Luciana explains what are the main phases of the diet:
1. Firstly, a medical consultation with clinical evaluation and laboratory tests should be performed. "It is recommended to perform tests before starting the diet and during its performance to better adequacy of vitamin and mineral supplementation," says the doctor.
2. Then begins the first step where there is carbohydrate restriction, severe calorie restriction and ketogenesis process that will favor rapid weight loss with a feeling of satiety and well-being.
3. After loss of about 80% of the desired goal, begins the second stage of food reeducation where there is still calorie restriction and carbohydrates are progressively introduced in the menu.
4. Finally the third stage of maintenance, where there is balance between consumption and calorie intake, for weight maintenance.
Allowed foods
Luciana highlights what are the types of foods allowed in the protein diet:
- Proteins;
- Vegetables;
- Vegetables;
- Extra virgin olive oil in limited quantity (10g / day).
• The use of protein supplements (such as Whey) in this type of diet is favorable to replace one or more meals, prioritizing the intake of high biological value proteins, reducing the intake of saturated fats, avoiding monotony and enabling practicality. everyday ? What improves adherence to the diet ?, adds the doctor.
Forbidden foods
Luciana highlights the foods that are not allowed in this type of diet:
- Rice;
- Potato;
- Pasta;
- Bread;
- Fruits;
- Fruit juices;
- Sweets;
- Sugar in general;
- Vegetables like carrots and beets.
Finally, Luciana points out that these are the main guidelines, but the protein diet menu should be individualized and set up according to the needs of each individual, preferably with joint monitoring by the endocrinologist and nutritionist.
Intermittent Fasting (April 2024)
- Food, Diets, Weight Loss
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