The high-protein diet allows you to lose weight by adopting a diet rich in proteins. Born in the 1960s, this diet has since been declined in several forms.
What is a high-protein diet?
A high-protein diet advocates the consumption of protein-rich foods. It allows for rapid weight loss, but must be followed by a doctor in order to limit deficiencies and weight regain.
This diet forces the body to tap into its fat reserves to give the body the energy it needs:
- Our food is primarily used to give our body energy to function. In a conventional diet, this energy comes first from carbohydrates, then from lipids and finally from proteins. In the high-protein diet, this order is reversed.
- The body is deprived of some of the carbohydrates and fats because they represent storable energy in the form of fat. Thus, the body has to draw from its fat reserves to function and does not store.
- Energy is brought to the body in the form of protein: protein maintains the muscle. However, muscle mass must be spared during any weight loss: you must lose fat, not muscle!
A high-protein diet lasts a few days and is based on :
- a diet rich in proteins: lean meats, fish, green vegetables, lean dairy products, oil ;
- a diet low in carbohydrates and fats: pasta, rice, bread…
- the absorption of food supplements: vitamins, minerals, essential fatty acids, etc.
Phases of the high-protein diet
Phase 1: Attack phase
Duration: the time of the desired weight loss.
Protein is central to meals and snacks: have a minimum of 1.5 g of protein per kg of body weight per day.
Good to know: meat, fish, eggs, provide about 18 g of protein per 100 g of product.
Vegetables are at will and fat is strongly limited.
Carbohydrates (starchy foods) and sugars are prohibited: only fructose from fruit and lactose from low-fat dairy products are allowed.
Phase 2: Stabilization phase
Duration: for life.
The aim is to gradually reintroduce all the forbidden foods into the Phase 1 diet until a point of equilibrium is reached that allows you to eat anything without gaining weight.
The benefits of this plan
There are advantages to the high-protein diet:
- it allows you to adopt healthy eating habits (no snacking, physical exercise, avoid sugary drinks…);
- there’s no calorie count, it’s the quality of the food that’s important, not the quantity.
- it requires drinking at least 2 litres of water per day;
- it allows you to lose weight quickly, up to 5 kg in one week;
- it maintains muscle mass;
- it doesn’t cause hunger.
Disadvantages of a high-protein diet
The high-protein diet has disadvantages:
- weight regain after stopping the engine;
- he is at risk of undernutrition: consult a doctor before starting a high-protein diet;
- it requires the intake of food supplements;
- it causes fatigue of the heart and kidneys.
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