Protein Diet: Pros and Cons

Developed by American physician Robert Atkins, the so-called Protein Diet, it values ​​protein intake, including those high in saturated fat, and calls for a drastic cut in carbohydrates and fiber in breads and fruits.

The goal of this diet is to alter metabolism so that it burns body fat instead of glucose and inhibits appetite.

Protein foods take longer to digest and absorb into the body. Therefore, they prolong the feeling of satiety and reduce the desire for carbohydrates and sweets. With the slow digestion of protein in the diet, the body uses fat to produce energy, which leads to weight loss.

In addition, proteins favor muscle building, which accelerate metabolism, favoring weight loss.

However, high intake of saturated fat is unhealthy as it can lead to liver and kidney overload due to increased uric acid rate and cardiovascular disease due to increased blood fat levels that increase bad cholesterol.

Another problem that makes this diet somewhat controversial is that eliminating carbohydrate intake from fruits, whole grains and breads causes the diet to be low in fiber that is important for controlling blood glucose, fat levels in the blood and bowel function.

Low carbohydrate intake also compromises muscle mass. Carbohydrates provide the energy for muscle work. Weight loss through a complete carbohydrate-free diet associated with physical activity can lead to loss of muscle and water rather than fat.

Studies published in one of the most respected medical journals, the New England Journal of Medicine, have shown that individuals on this diet lose weight faster but recover in the long run because adherence to the diet is very poor due to its limitations and monotony.

According to Dr. João Lindolfo, endocrinologist and director of the Brazilian Society of Endocrinology and Metabology (SBEM), from a behavioral point of view, Dr. Atkins Diet does not promote healthy eating habits. In the context of Food Reeducation, there are no good and bad foods, but combinations and quantities that need to be respected.

If you still want to invest in this diet model, and take advantage of the thermogenic effect of proteins, which accelerate metabolism, prolong the feeling of satiety, firm the skin, help maintain lean mass and prevent the plateau effect, wherein weight loss stops after a while; look for a less radical version that decreases? and do not delete? the portions of bread and pasta, prioritizing the full version of these.

Also consume only lean proteins such as fish, poultry, white cheese, eggs and pulses, as these healthy fats pose no risk to the heart. Also, try not to prolong this diet, even in the mild version, for over a month and enlist the help of a nutritionist.