The protein diet allows you to lose weight by adopting a diet rich in protein, so that the body can draw on its reserves.
What is a protein diet?
The protein diet recommends the consumption of protein-rich foods. This diet forces the body to draw on its reserves to provide the energy needed by the body. It allows for rapid weight loss, but must be followed medically.
A protein diet lasts a few days and is based on several principles:
- 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.
Contraindications of the protein diet
A high-protein diet is contraindicated:
- to the children;
- to pregnant or nursing women;
- to people with diabetes;
- people with kidney, liver or heart failure.
The two main principles of the protein diet
Energy is supplied to the body during meals in the form of protein. Proteins have a double slimming power: they bring a feeling of satiety and are not transformed into fat in the body but into muscles.
Intakes of fats and carbohydrates (sugars) are limited. These are the two types of nutrients that can be transformed into reserve fat in the body. As a result, the body does not store, it destocks.
What are the different protein diets?
Several protein diets exist to meet everyone’s needs. The choice of protein diet is important because a diet is restrictive and motivation is an important factor. Choosing a diet adapted to one’s lifestyle and needs will guarantee success.
Some of the best known protein diets include:
The keys to a successful protein diet
You have to love meat, fish, eggs and vary the recipes, otherwise it can quickly become disgusting.
It is advisable to favour meats that contain the least saturated fats and that are organic, fatty fish, rich in omega 3 and small (less loaded with heavy metals) such as sardines, mackerel and eggs and poultry from the flax industry (rich in omega 3).
Chewing gum, drinking herbal teas, green tea with mint, will cut the bad breath effect of protein diets.
In case of constipation, 4 tbsp of oat bran and drinking water rich in potassium are effective in curbing the problem.
Stabilizing weight loss is essential, otherwise weight regain is inevitable. The ideal is to follow a protein diet with a dietician or nutritionist who will be able to guide you and detect any possible repercussions of excessive protein consumption on your health.
Benefits of a Protein Diet
- Protein plans offer different benefits depending on the plan, but in general:
- they allow for rapid weight loss;
- they require a minimum of 2 liters of water a day;
- they are easily adaptable to the rhythm of a professional life (no feeling of hunger) ;
- there’s no loss of muscle mass;
- they allow you to learn healthy eating habits (do not snack, do sports, avoid sugary drinks…);
- Depending on the diet, long-term weight stabilization is possible if healthy eating habits persist.
Disadvantages of a Protein Diet
- Dieting is not always easy, as it requires a change in eating habits. That’s why protein diets have some drawbacks to be aware of:
- Weight gain can be important if the diet is stopped abruptly;
- There are risks of deficiencies depending on the chosen diet (essential fatty acids, vitamins, minerals) and the intensity at which it is followed;
- It can be difficult to follow because there is little taste in protein meals;
- It causes constipation and bad breath;
- Studies have shown an association between high protein consumption and the risk of inflammatory bowel disease (Crohn’s disease and ulcerative colitis);
- The rules can be disrupted at the beginning of the plan;
- This diet can strain the heart and kidneys;
- Generally speaking, it is possible to feel fatigue, because the body works differently; if the fatigue is too intense, it may be due to a deficiency.