2023-07-04 15:52:35
We have heard more or less everything regarding protein and high protein diets, and not just good ones, on the contrary. We help you see more clearly regarding these divisive diets…
What is a protein diet?
Under the name protein diet In reality, several diets are grouped together whose basic principle is the same: favor the consumption of protein, at each meal, to the detriment of other foods. The goal? Betting on the diuretic power of high-protein foods to reduce the weight of several kilos of water. The fat mass, it hardly decreases during this type of diet. Result ? Protein diets are highly controversial in nutrition and health circles. From high protein diets the best known: the diet imagined by Pierre Dukan, protein fasting… and many others!
High protein diet: which foods to favor?
On the menu ? Anything that can be a source of protein, at each meal:
meat – especially lean meat -, poultry, eggs, fish, seafood, protein powders, tofu, oat bran, green vegetables
As there are several types of protein diets, allowed foods and forbidden foods can sometimes vary.
What foods are prohibited?
cereals, legumes, starchy foods, bread, fats, vegetables and sweet fruits (carrots, beets, bananas, cherries, grapes, etc.), processed and ultra-processed products, sodas, alcohol, oilseeds should be consumed in moderation.
As there are several types of protein diets, allowed foods and forbidden foods can sometimes vary. This is particularly the case for recommendations concerning fruit …
Is the high protein diet effective for weight loss?
This type of diet can be effective when trying to lose weight quickly, but often the weight lost is quickly regained when you stop the diet! According to advocates of this type of diet, the yo-yo effect can be avoided if the protein diet is sufficiently supervised. In this case, the muscle mass should be able to be maintained.
The weight gain is explained by 2 factors:
And nutritional factor which corresponds to a resumption of old eating habits resulting in an imbalance in the energy balance. A behavioral factor which coincides with the lack of awareness of the causes of weight gain, poor management of emotions, retention of bad attitudes.
With a healthy lifestyle and psycho-behavioral support, the risk of weight regain is limited. Only comprehensive care including nutrition and support promotes sustainable weight loss with 4 rules:
Have learned to manage their emotions and their behavior during their weight loss process, Continue support to maintain their motivation, Change their eating habits, Maintain a healthy lifestyle through regular physical activity.
Are protein diets dangerous for your health?
If the diet is carried out without any medical monitoring, and if the food is not rich enough in vitamins and minerals: beware of deficiencies! And who says deficiencies says low blood pressure, constipation, hair loss and muscle cramps… On the other hand, if the diet is enriched with essential nutrients and if the protein intake is integrated into a medical program, the protein diet is not necessarily dangerous for health. It is essential, to cover its nutritional needs, to integrate proteins, essential fatty acids, vitamins and minerals into its diet. With a supervised protein diet, your cholesterol, blood sugar, triglyceride levels and your hypertension will be improved.
To follow a protein diet, you have to calculate the amount of protein the body needs. The calculation is (rather) simple:
if we want stabilize your weight current, we recommend consuming 1 g of protein per kilo of current weight (example: if you weigh 56 kg, you must consume 56 g of protein per day to keep the line),
if we want losing weightit is recommended to consume: 1.2 g of protein per kg of weight, per day (example: if you weigh 56 kg, you must consume 1.2 x 56 = 67.2 g of protein each day to lose weight weight), 1.5 g of protein per kg of weight, per day if you are a great athlete or that our IMC exceeds 35 (example: if you weigh 56 g and are a great athlete, you must consume 1.5 x 56 = 84 g of protein every day to lose weight).
On the other hand, if we consume more than 2g protein per kilo each day, this corresponds to a protein intake well in excess of requirements. The risk ? In the long term, this type of diet puts too much strain on the kidneys, which is really dangerous for your health (example: if you weigh 56 kg, 2 x 56 = 112 g of protein each day is dangerous for health).
High protein diet: what are the benefits?
This is surely the most appreciable: when you follow this type of diet, you generally observe a spectacular weight loss. Definitely, it’s fun! But, unfortunately, this is often short-lived.
Melting of fat mass
Thanks to the protein intake – and provided you are well supervised – the high-protein diet promotes the melting of fat mass and the muscles are thus preserved (thanks in particular to the contribution of proteins).
The high protein intake allows you to be satiated and to achieve satiety.
What are the disadvantages of the protein diet?
Although it may seem interesting, the high protein diet is actually rather harmful and dangerous and for good reason:
Inevitable weight regain, Losing weight quickly can be dangerous for your health if you are not supervised and if you do not follow your diet properly, this can result in a loss of muscle massThe renal system is weakened due to stress on the kidneys, The cardiovascular system is weakened: increased cardiovascular risks and blood cholesterol, Risk of vitamin, mineral and fiber deficiencies, Risk of unpleasant side effects (bad breath, lower tension, fatigue, etc.), Risk of transit disorders, High cost because quality animal protein is expensive.
Read also:
Is the Dukan diet good or bad for your health? The Atkins diet: Watch out for your health!
[Dossier] Decryption of all diets! – 43 articles to consult
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