The high-protein diet is one of the best methods to lose weight in the fastest way and maintaining a healthy balance. It is one of the most effective for reducing body weight, and at the same time strengthens muscles.
However, like any diet, you need to make certain changes in your diet routine and follow a few guidelines. In other words: discipline is very necessary for continuity and care in food.
The effect that this protein diet causes is that the body is forced to draw energy from inside the body and use fat as the main fuel.
Functioning of the protein or protein diet
In protein diet, the main ingredient is protein rich foods.
Here you have the list of the best foods rich in proteins
The most recommended foods for the protein diet are meat, fish, eggs, nuts low in carbohydrates, legumes, and vegetables and low fat dairy.
A greater daily amount of proteins is needed in relation to other nutrients such as carbohydrates and fats. With this protein diet, it will be very easy and healthy to lose body fat and strengthen muscles. If the diet is prolonged is very likely to occur in the body a natural metabolism called ketosis, causing the body to look for the main source of energy body fat from the first days and produce weight loss in a fast way and instant. In other words: you will start losing weight very little time.
It is extremely important to keep in mind that the protein diet complies with 2 fundamental factors:
- It is a real diet and is supported by many prestigious professionals.
- It is a diet available to all, to be based on consumption of many proteins and few carbohydrates and fats.
These are the steps to follow for the protein diet
Step # 1
First, make a shock treatment based almost entirely on protein consumption and carbohydrate restriction. Carbohydrates should not be eliminated in their entirety, but decrease their consumption a large volume.
Step # 2
It is essential to eat quality carbohydrates in a balanced way. From this second step, you can see a change in weight, losing a few kilos.
Step # 3
Once you reach this stage, try to keep it up having learned to eat combining food.
The 9 benefits of the high-protein Diet
The high-protein diet in addition to being a diet, it is a healthy food standard providing the body with daily proteins needed. It is important to know that protein is as essential as water or fat good for the body.
The main benefits of the protein diet it is the burning of fat faster and more adequately, maintaining the necessary muscle mass in the body, reducing calories.
1. The burning of fat, losing belly and maintaining strong muscles
The high protein diet allows you to lose more fat while conserving lean body mass. This has advantages for the health and for the aesthetics of the body. This protein diet is carried out by athletes who seek to lose weight or lose body fat by preventing the loss of muscle mass.
Studies show that with a high protein diet it is easier to maintain or gain muscle mass at the same time that there is a reduction in calories.
This diet is tolerable, since it reduces fatigue, stress and softens behavioural changes during caloric deficit.
To increase the speed of fat loss, it is advisable to exercise daily.
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2. Control the appetite with the protein diet
Appetite is difficult to control especially for those looking to lose weight. The reduction of fat is achieved by eating fewer calories than those that are burned, but hunger increases considerably!
Therefore, this protein diet is very convenient to control hunger, since you can eat more protein-rich foods without having to control weight.
3. Increase muscle mass and strength with proteins
Muscle tissue is composed mostly of proteins, so this diet helps recovery and increase muscle mass.
When the muscle is forced, the tissue is damaged, and the muscle fibres are repaired, initiating the process of protein synthesis, generating new proteins in the muscle tissue to replace and repair the damaged tissues.
The training makes a muscular wear so we must provide protein to our muscles. By doing this, we will observe a great increase in volume and strength.
4. Maintenance of muscle mass
Just a few diets allow you to lose weight while maintaining a good tone and muscle mass. It is thanks to this protein-based diet that we can avoid feeling tired or exhausted during the day due to lack of solid food, because proteins are basically the same and the food consumed keeps us sated.
Losing weight quickly and losing weight drastically is not a sign of being on the right diet, otherwise it can be dangerous for your health, so you have to choose an adequate diet and without a doubt, this is it.
5. Protein diet helps reduce insulin
The burning of fat is long-term, a reduction in appetite and a greater expenditure of energy, even without much exercise.
The protein diet is also very effective in reversing type 2 diabetes, being demonstrated through a series of scientific studies of the first magnitude.
6. Strengthens burning abdominal fat
Several studies show that, when making this diet, our metabolism burns the fat accumulated in the abdominal area.
7. End sugar addiction
By reducing the intake of carbohydrates, not only the fat from this ingredient is reduced, but also the body is getting used to dispensing with sugars. It is very likely to experience improvements in other parts of the body such as on the face of oily skin and with conditions such as acne, by reducing carbohydrate-containing foods.
8. Improve physical endurance
Low carbohydrate diets can greatly increase physical resistance, allowing the use of energy derived from fat reserves.
Carbohydrates (glycogen) stored in the body can only support an average of two hours of intense exercise. However, the fat reserves contain enough energy to last several weeks or even a few months.
9. Its action through the metabolism
The moment the body begins to get more protein than usual; instinctively it speeds up the metabolism and as a result burn more calories just like fat.
To get immediate results, the ideal is to add a little physical activity to this diet, not necessarily intense exercise.
What foods are allowed in the protein diet
This section may talk about the most important point to achieve protein diet and lose weight. To be successful, you must eat the right foods, live a healthy lifestyle and follow the recommendations indicated below.
Here is a list of high-protein, easy-to-get foods that some are lower in carbohydrates than others. At the same time, we propose several types of meals for breakfast, lunch and dinner to help you in your career towards a slim and strong body.
List of recommended foods for the protein diet
Foods with high protein value of animal origin
Proteins from Fish
Protein-rich plant foods
- Green leaves: Broccoli, Spinach, Watercress, Artichokes
- Nuts: Nuts, Almonds and Chestnuts
- The main reason for this diet is to lose weight quickly, so try to be creative when preparing food.
- It is possible to complement the diet with supplements or protein shakes.
- Remember that only the recommended daily amount should be consumed.
Prohibited foods in the protein diet
- Foods rich in sugars
- Processed foods
- Processed juices
- Trans fat
- Fast food
If you are a vegetarian, do not worry, there are alternatives.
Vegetarians and vegans have limited consumption of protein-rich animal foods; however, these proteins can be supplemented in another way.
Keep in mind that protein-based diets should be treated correctly, through experts to avoid negative effects in certain organisms.
Therefore, the main thing for the vegetarian is to know: How much protein is needed daily and what foods, especially vegetables that have a high protein value.
Menu for a High-Protein Diet
- Lactose-free milk, coffee or almond milk with stevia (sugar substitute)
- Two pieces of pineapple without added sugars or natural, coffee or infusion.
- Coffee with milk, or alone, with 2 scrambled eggs
- One egg with 4 slices of grilled bacon.
- Turkey breast
- Soybean or rye bread with natural tomato and olive oil.
- French omelette from an egg, with a slice of tofu or rye bread
- 10 almonds, walnuts or hazelnuts + 100 grams of ham.
- Baked chicken or veal steak.
- Sirloin in garlic sauce
- Baked lamb or griddle + pepper
- Homemade chicken broth, with shredded chicken
- 100 gr of turkey breast, or ham, or 2 cans of natural tuna.
- 75 grams of loin or two cans of tuna, mackerel or sardines
- 100 gr of cheese of ball, or breast of turkey, or ham, or you can also take 2 cans of natural tuna.
- 100 gr of turkey ham.
- Grilled Swordfish
- Trout stuffed with ham, onion and tomato
- Grilled sardines or grilled salmon
- Large cuttlefish + lettuce to choose
- Turkey chops or pork chops
- Liver of beef, or lamb
Our recommendation to make the protein diet
In all diets, health comes first, so if you are starting this type of diet; it is advisable not to overdo it.
If you decide to take the high-protein diet seriously you are very likely to lose 10 kilos in a few weeks, but it is essential to follow the indications very well and pay close attention to the recommendations that we will give you below.
1. Drinking water is imperative in diets
To lose weight in the protein diet you should drink plenty of water, as it will help the body keeping it hydrated. You must drink at least 8 glasses of water a day.
2. Decrease carbohydrates consumption
It is important to reduce the intake of carbohydrates, but never eliminate consumption completely. Therefore, we recommend looking for foods that contain low levels of carbohydrates such as eggs, cheese and ham.
3. Eat foods that facilitate digestion
In general, foods high in fibre are very important. We must try to consume a balanced daily amount, without abuse and above all do not avoid the intake of them.
4. Calculate proteins and hydrates
Before starting this diet, it is important to find out the amount of grams of protein contained in each food, to consume the appropriate amounts.
These are the most common mistakes in the protein diet to lose weight
1. Never eliminate completely carbohydrates
These contain very beneficial properties for the health of the body.
2. Avoid eliminating good fats
It is good to decrease them, but not eliminate them all at once.
3. Try to maintain the diet until phase 3
Try to keep the diet after a period, since the rebound effect can happen and lose all the effort made.
4. Try to dine with protein
Recent studies show that the key to losing weight in a diet is at dinner.
5. Choose the best foods rich in proteins
Many people do not know how much protein is in the products or food they eat, and that is a serious mistake. We must take into account the amounts to be based on them and achieve the task.