When you have pounds to lose, the first instinct is to diet. Often seen as quick fixes, diets often lead to frustration and a dramatic weight gain. Why? Because we are all in a hurry and want to lose weight quickly. The reality is that all diets can be effective, but few are effective in the long run. This high protein diet guide is intended to allow you to get information about the different methods to lose weight and regain the figure. Consuming high protein diet, sports diets, the ketogenic diet, or even the gluten-free diet, a list that just needs to grow.
The high-protein diet has been on trend since the late 80s and spans the decades without losing speed. Its success is due to rapid weight loss, controlled hunger, and extreme ease of application. Its goal? Consume only protein foods for the purpose of burning fat.
How does the high protein diet work?
Its satiating effect
The main advantage of a diet that contains only protein is that it cuts hunger. Yes, this feeling that tugs at the slightest reduction in calories and that pushes us to crack and gain weight. High protein diet decreases the appetite is significantly and therefore the chances of a successful diet increased. But why does this diet reduce appetite?
Insulin
The principle of the high protein diet is to consume only protein with virtually no carbohydrates and few fats. If there no carbohydrates in the diet, insulin levels remain stable and very low. Insulin is the hormone that instructs cells to metabolize sugar in the blood (after a meal containing carbohydrates) in order to reduce blood glucose levels. This insulin also increases hunger demanding more carbohydrates mainly. Generally speaking, consuming carbohydrates keeps people hungry and makes us eat more. When we no longer consume carbohydrates, we naturally reduce our insulin secretion, which automatically reduces our appetite.
Ketone bodies
The second reason for this reduction in appetite is due to ketone bodies. When the body no longer has carbohydrates as its priority energy source, the fats stored in the body are mobilized and the liver degrades the fat into fuel body needs. This metabolism of fatty acids from the mobilization of fats induces ketogenesis (the creation of ketone bodies) directly which muscle fibers, the brain, and organs will use. They stimulate the production of anorectic hormones (PYY-36) and inhibit the secretion of orexigenic hormones (ghrelin). This is the whole principle of the ketogenic diet.
Maintaining metabolism
The majority of slimming diets rely on the calorie deficit to induce a loss of fat mass. The problem encountered in this type of diet is a significant reduction in metabolism: the body stops burning calories to maintain maximum energy reserves. We must never forget that we are programmed to survive and that the slightest variation in energy intake has a direct influence on our metabolism. When we consume more food, our body accelerates to burn more calories and it slows down when we no longer consume enough calories.
The high protein diet is also a low-calorie diet, but the proteins stimulate muscle mass enough to maintain a high metabolism over a longer period. It can be said that the metabolism begins to slow down about 8 days after the reduction in calories, while a simple slimming diet sees the metabolism collapse in less than 3 days. You may ask, “Why calories continue to be burned on a high protein diet?” It’s due to muscles. After digestion, Protein is dissected into amino acids and peptides which are directly assimilated by muscle fibers. Since muscles are constantly fed with protein alone, they can keep the metabolism active and optimize fat burning. This is a natural process that allows people who follow a high protein diet to burn fat longer more efficiently.
The disadvantages of the high protein diet
Lack of variety
The sources of animal and vegetable proteins are certainly different, but consuming the same types of food every day can lead to fatigue and therefore a loss of motivation. So, to make the food different, using spices and condiments is highly recommended to improve the flavor and texture of the food.
We can take carb out of the equation but veggies are welcome. So, one strong recommendation is to accompany your sources of protein with a plate of raw or steamed vegetables.
Transit slowing
The high protein intake slows intestinal transit. Most of the people who follow a high protein diet, especially bodybuilders, often complain of bloating, constipation, and abdominal pain. The solution is to consume fibers and fatty acids to limit this phenomenon. Accompany your meats or fish with green vegetables, seasoned with a little olive oil. Also, consume some fruits as a carbohydrate substitute.
Irritability
Serotonin production decreases when a low carb diet is consumed. This will cause nervousness, cravings for sugar, and difficulty falling asleep. To elevate serotonin levels sufficiently, we can take tryptophan (an amino acid precursor of serotonin) in the form of a food supplement, before noon and in the evening.
What foods to eat?
Authorized foods
Eggs (whole and organic), white fish, fatty fish, white meats, lean red meats, lean dairy products such as white cheese with 0% fat.
Green vegetables: green beans, broccoli, spinach, romanesco cabbage, Brussels sprouts, green salad, etc.
Oils and nuts: olive oil, argan oil, almonds, cashews, Brazil nuts.
Prohibited foods
Sweets, pastries, rice, pasta, bread, sodas, etc.
The high protein diet program
During a high protein diet, experts recommend eating at least four times a day and to space meals 3 to 4 hours maximum.
The typical menu (for a woman weighing 140 lbs)
Breakfast
- 3 fried eggs
- half avocado
- A cup of green tea without sugar
- 1 multi-vitamin and mineral complex
Lunch
- 150g of chicken breast, or 200g of white fish
- 150g of green beans or broccoli
- 1 level tablespoon of olive oil
- 1g of omega 3
Afternoon
- snack 300g of white cheese 0% plain or sweetened with stevia
- 20g of almonds
- 1g of omega 3
Dinner
- 150g of salmon or 150g of white meat
- 150g of broccoli
- 1 level tablespoon of olive oil
- 1 antioxidant complex
Every 5 days approximately, add a portion of 150g (weighed cooked) basmati rice or quinoa at your dinner to maintain an active metabolism and continue to burn fat effectively.
It is ideal to get all the necessary vitamins and minerals through natural means i.e. the food. But if you somehow suffer from nutrient deficiency then that can cause metabolic disorders and endanger our health. So, experts recommend to supplement yourself, all year round, with multivitamin complexes. (Get more info here, “Vitamins And Minerals – An Introduction“)