You may have heard of the normoprotein diet Or it may be the first time you hear it, however, this type of diet is the protein diet and that is how we usually know it.
We found large number of diets in the field of nutrition, many are similar to each other and many others are very different. This happens because human beings are not the same, We don't have the same genes or the same metabolism.
The normoprotein diet or the protein diet is a type of diet that is based on weight loss emphasizing adequate protein intake that we find in food.
We tell you what this type of diet consists of and how to lose weight in a simple, natural and effective way without putting our health at risk.
What is the normoprotein diet
Although it is believed that this type of diet only consists of consuming protein, people are very wrong. It is necessary to differentiate the normoprotein diet from the hyperprotein diets.
Una hyperprotein diet it focuses on eating foods rich in protein and avoiding fats and sugars. These diets if carried out for long periods of time can cause damage to our health, because the kidneys work harder than they should and cause side effects.
This does not happen with the normoprotein diet, in this case, it is also known as a protein diet or ketogenic diet. This type of diet does not endanger our health, although it is always advisable to go to a food specialist doctor to advise us according to our objective, to analyze our needs and our metabolism through analyzes.
In the normoprotein diet it is based on the consumption of proteins but also of carbohydrates and fats, although to a lesser extent. Protein is the protagonist, but it is related to the other food groups so as not to produce nutritional deficiencies. Thus any deficit and health risk are avoided.
Benefits of the normoprotein diet
Protein diets help you lose weight because proteins are substances that help to calm hunger, they are low in fat and sugar.
After the first 48 hours, we begin to notice that the sensation of appetite has decreased, this is produced by ketone bodies that interact at the brain level, eliminating the hunger stimulus.
The main peculiarity is that the body needs more energy to digest them, so the consumption of proteins itself is used to metabolize them, producing an extra caloric expenditure.
Every diet has to be accompanied by a healthy lifestyle, that is, we have to increase the exercise practice, at least half an hour a day of aerobic exercise. We always recommend go for a walk, swim, bike or jog.
This diet helps to eliminate excess fat without affecting our muscle mass, the continuous intake of proteins take care of our muscles and makes us increase in size. In addition, we increase the levels of essential amino acids.
Phases of the normoprotein diet
Like all diets, we go through a series of phases. These phases or stages are what we have to fulfill To achieve the objective, they are usually very well defined so that everyone can perform them correctly.
In this case, in the first phase there is a weight loss. Apart from losing fluids, our body enters a state of ketosis when we stop consuming the same amount of carbohydrates that you are used to.
By not ingesting as many carbohydrates, the body uses the body's fat stores for energy. This fat is transformed into ketones which are eliminated through the urine.
He then goes on to the balancing phaseIn this term, carbohydrates are gradually introduced until the price we have achieved stabilizes, and finally, all other food groups are introduced to return to a normal diet.
Characteristics of the normoprotein diet
When a person tries to lose weight, what they have to focus on is losing fat, losing fat tissue and not altering muscle mass. This diet increases ketone bodies and helps us achieve it.
A diet low in calories but rich in nutrients, minerals, vitamins, proteins and essential amino acids should be followed.
- We recommend drinking warm lemon water in the morning. It will help to regulate the pH of the body.
- Both the lunch as in the picnic can be consumed a natural yogurt or not very ripe fruit.
- In rural areas of India, families in charge of a blind minor frequently isolate and deprive him/her of the care and attention they provide to their other children; such situation becomes even more severe among lower-caste families, orphans and if the blind child is a girl. meals and dinners proteins and healthy fats must predominate. You can consume blue fish such as salmon, sardines or tuna. Like avocados or chia seeds.
- The consumption of white sugars should be avoided.
- It is recommended to drink infusions or black coffee whenever desired, but sweeten it with stevia leaves or honey.
The most important thing to lose weight and meet our goal is change our eating habit, because if we do not change our bad habits we will gain weight again without realizing it.
In second place, we must go to a specialist doctor or nutritionist to guide us and help us select food.