The protein diet gives good results, but should be followed for a short time and under the supervision of a doctor or specialist
We continue our journey into the complex universe of diets by tackling this flies protein diet. The aim is to find the most suitable one, obviously always good to talk to an expert.
Protein diet, here are the most famous
The most famous are the Dukan and the Tisanoreica. It is a dietary model that involves the intake of a large amount of protein, at the expense of carbohydrates which will instead be limited or completely eliminated, at least in the very first phase.
According to its countless supporters, protein is the best diet for staying fit and not putting on fat, as long as it is done correctly.
To undertake a really healthy one, it is always better to consult an expert and not try your hand at DIY. In fact, a menu should be prepared every day consisting of 40% carbohydrates, 30% natural fats and about 30% proteins.
The controversy over the protein diet
There is no shortage of controversy between the supporters of the low-calorie Mediterranean diet and those of the protein diet. The dispute is not about the effectiveness of the diet, but about the damage it could cause to health, especially the kidneys and liver.
Protein diet specialists ensure that a controlled protein regimen, in a healthy person, for a limited period, does not harm health at all.
Protein diet, let’s get to know it
A diet rich in lean protein and low in carbohydrates is certainly one of the most effective methods of losing weight. Protein, in fact, helps the body to maintain lean mass, burn fat and curb appetite.
The recommended daily amount of protein for men is 56 grams per day while for women it is 46 grams. However, it is imperative that you know the different types of proteins to incorporate into your diet plan.
Knowing the different types of proteins is important as this will have a huge impact on weight loss. It follows, therefore, that it is necessary to rely on a specialist in order not to run into problems.
The protein diet does not present particular precautions if it is followed for a maximum of one month. The body is able to transform proteins into simpler substances and extract from them the energy it needs.
The fundamental rule to avoid nasty surprises is to follow such restrictive diets only if you are in perfect health. Better, we will never tire of saying it, if with the approval of a specialist or your doctor.
Often just a week of protein-based “stick” is enough to immediately see better and increase self-esteem. This, in fact, represents the spring that helps to continue on the path of well-being and perfect weight. If followed with these safety criteria, the high protein diets are not so questionable.
It certainly harms much more a deficient and unbalanced diet followed for most of the year, eating at the bar or skipping lunch, abundant with ready-to-eat foods and snacks.
Temporarily giving up the daily dose of carbohydrates, especially bread and pasta, focusing on proteins, safeguarding lean mass, is still better than insane fasts in a short time.
Why protein diets work
In practice, by eliminating all sources of sugars from the diet, it is impossible to transform lipids into storage fat (flab). The body, in fact, begins to burn the reserve sugars contained in the liver to keep the blood sugar level constant. The process is called ketosis, a sign of bad breath, a typical side effect of proteins.
Sugar, like salt, holds water. If they do not take it, the body will tend to consume the reserve one. This causes the loss of liquids and consequently the scale needle drops.
The characteristics of a protein diet
A feature of protein diets is that the quantities of food are free. Therefore, it is not necessary to count calories as is the case with low-calorie diets.
This can satisfy those who use them, also because eating foods rich in proteins, causes a natural sense of satiety. Protein diets, after a few days, tend to significantly decrease blood sugar and therefore appetite. They are also foods rich in connective tissue that is very resistant to digestion. During assimilation they consume a lot of energy.
What are the foods
When choosing proteins, care must be taken. In fact, for the success of the diet, it is essential to eat enough healthy proteins.
The foods to be preferred should be: chicken breast, chicken thigh, fish fillets, tuna, pork without fat, ham, eggs, milk, ricotta. Still yogurt, soft, medium (Swiss) and hard (Parmesan, for example) cheeses.
Then there are plant-based proteins such as beans, peas, soy milk, soy, nuts and seeds (such as almonds, peanuts, cashews, sunflower seeds).
What are the carbohydrates to associate
Even in a protein or high protein diet, however, it is essential not to forget about carbohydrates otherwise the body will lack essential nutrients. The lack of carbohydrates, in fact, will lead to the risk of headaches, lack of energy and nutritional deficiencies.
Also for the choice of carbohydrates to be associated with a protein diet we must be careful. So again our mantra: be followed by an expert or a doctor.
The right ones are carbohydrates from fruits, vegetables and whole grains, which will also ensure the right amount of fiber (at least 25 grams per day).
How to maintain the result after the protein diet?
Always on the advice of a doctor or an expert, the maintenance of the results will take place by eliminating the consumption of traditional pasta, bread and white rice. Instead, integral ones should be preferred. You can drink diet drinks and take artificial sweeteners, but in moderation. Better to avoid beer or spirits because they contain sugars and carbohydrates.
The information given is not medical advice. The contents are for illustrative purposes only and do not replace medical advice: Read the Medical Disclaimer
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