Summer will soon point the tip of its nose and with it the beautiful sunny days. You will finally be able to laze on a deckchair in front of the pool, strut your stuff at the beach, etc. If you wince instead of smiling at this very moment, it’s because you probably haven’t managed to get rid of a few recalcitrant pounds. Does the swimsuit test torment your mind? If you want to refine your “summer body”, opt for the protein diet? More trendy than ever, it guarantees you a fast and lasting weight loss.
Why is the protein diet so popular?
Nutritionists favor the adoption of a Balanced diet, without deficiencies or deprivations. To adopt a healthy diet, you can turn to the high-protein diet that is unanimous lately.
Especially recommended for a short time, it is the ideal way to burn fat quickly, strengthen muscles and have a boost of energy. It is also easy to put into practice on a daily basis, since the feeling of frustration is not exacerbated. If carbohydrates and fats are no longer in the game, you will however fill up on protein. The essential to give you energy and keep you in top shape. If sugary foods are banned from your plate for a while, you’ll have plenty of time to compensate with an array of meats, fish, eggs, vegetables and even some dairy products.
Why is a high protein intake beneficial for the body?
A diet rich in protein has many benefits for the body. Initially, a protein diet allows you to decrease the feeling of hunger. Slimming allies, proteins have the particularity of satiating longer. They have an “appetite suppressant” effect that prevents you from snacking at any time of the day. Another advantage of the high-protein diet is also the speed of weight loss. Body fat burns faster. High protein intake boosts metabolism, promoting easier and faster digestion, unlike fat or carbohydrate intake. Thanks to the slower assimilation of protein in the body, the metabolism remains active longer and more calories are burned during digestion.
You lose weight quickly with reduced calorie intake. The body satisfies its energy needs by reducing its own body substance and uses muscle cells as a source of energy. By following this diet, you also maintain your muscle mass. Thanks to a higher protein intake, weight loss takes place at the level of fat reserves as well as fat mass, while preserving muscle mass. Finally, this type of diet does not cause a Yo-yo effect unlike conventional slimming diets. The stabilization steps allow you to keep good dietary reflexes, which prevents you from regaining the weight you’ve lost.
The essential component of a protein diet is, of course, protein foods. On the menu: eggs, lean meat, fish, some vegetables and dairy products, such as yogurt and cheese low in fat. Protein shakes can also be helpful in a protein diet. As for vegetables, you can consume some at will, among others: eggplant, zucchini, spinach, white or green cabbage, cucumbers, lettuce, asparagus, celery, radishes, endives, chard, soy sprouts and mushrooms.
Naturally, as in any slimming program, there is a list of “forbidden foods”. In particular, you must ban starchy foods and foods rich in carbohydrates such as pasta, rice and potatoes, but also bread. You can replace them with lentils, red beans or split peas. Due to their high fructose content, fruits should only be eaten in small amounts, just like whole foods. Fats, depending on the type, can raise cholesterol and should therefore not be consumed only in small doses.
Caution: although they are part of the protein family, special attention must be paide sausages that contain large amounts of unhealthy fats. In this sense, if you really want to lose your extra pounds, it is better to forget the charcuterie for a while. Polyunsaturated fats (e.g. nuts) as well as Omega 3 fatty acids (found in flaxseeds or salmon) are particularly healthy and can be eaten guilt-free. On the other hand, the fat present in fried foods or cooked dishes that are too rich and caloric should be avoided at all costs. Similarly, forget all those that contain fast sugars: pastries, candy, sodas, alcohol and confectionery.
Note that some variants of the protein diet, such as “Low Carb”, even eliminate dairy products so as not to increase blood sugar. Another big advantage: in the protein diet, it is strongly advised to eat until you are completely full. This largely avoids the feeling of hunger. In addition, you need to take a break between meals for up to three hours, since in this diet the metabolism must be maintained in continuous operation. In addition, a protein diet is particularly rich in fiber, so it fills you up longer.
Protein shakes as a dietary supplement
Protein shakes are very effective dietary products in a protein diet. They provide the body with the necessary proteins and are usually low in carbohydrates and fats. If a meal is to be supplemented with a protein shake, it should ideally be dinner. At night, the body assimilates usable proteins particularly well, such as casein (of plant origin). In addition, the feeling of hunger when you wake up the next morning is less if you do without carbohydrates the day before. Logically, the shake must be of good quality, without genetic engineering or antibiotic residues or hormones. Protein shakes designed for weight loss typically contain:
- an optimal mix of fast and slow absorption proteins,
- essential vitamins and minerals,
- additional substances to stimulate fat burning.
Combine high-protein diet and physical activity
All diets give better results if total energy expenditure is increased. By playing sports and gaining muscle mass, not only do you lose weight faster, but you also tone your whole body. How long does a protein diet last? The duration varies according to the desired program and especially according to your weight loss goals. To avoid the yo-yo effect and weight regain, it is advisable tobe followed by a nutritionist. Once the diagnosis is established, you will have better visibility on the duration of your diet. You must also adopt a few small daily actions to preserve your health. In particular, you must drink plenty of water, indeed the protein diet solicits more on the kidneys. So drink about 2 liters of water a day.
The disadvantages of the protein diet
As in all diets, however, there are some side effects and Precautions to follow closely. Some disadvantages include:
- Risk of fatigue : the absence of carbohydrates leads to a feeling of fatigue, or even a drop in morale. The lack of sugar can disrupt the body during the first few days. But you eventually get used to the program and motivation takes over.
- A social life in slow motion : When you start any diet, it is obvious that you have to adapt to another rhythm of life. To avoid temptations, we find ourselves forced to reduce restaurants and outings with friends. However, to maintain a morale of steel, we advise against remaining isolated. It is better to inform your loved ones of your program and try to make the difference.
- Bad breath : It is possible that you have bad breath, which is quite normal. It is indeed the evacuation of acetone by the lungs that causes this phenomenon. To overcome this problem, a menthol spray or sugar-free chewing gum will do the trick.
You now know everything about the high-protein diet, but it is important to Ask your doctor for advice, dietician or nutritionist before starting the program.
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