The protein diet can be successful in cases where, to lose weight, the typical strategy of diet and exercise is not enough. As its name indicates, a protein diet is one rich in protein. Instead, it is low in carbohydrates.
But is it possible to lose weight by eating steaks, hamburgers, cheese, and bacon? The answer to this question is yes, although you have to consider the pros and cons before putting it into practice. In addition, only health professionals are authorized to prescribe them.
How It Works
Women need at least 50 grams of protein per daywhile the amount for men is 60. If you follow a protein diet, you can far exceed that amount.
Cutting back on carbohydrates leads to rapid weight loss. This is because the body, having no carbohydrates, first uses glucose for fuel. When the reserves of this are depleted within a few days, you begin to burn fat, which is one of the main objectives.
What are the phases of the diet?
Protein diets, such as the Dukan diet or the Atkins diet, usually have four phases. In the case of the first, it is the following, depending on its duration on the amount of weight that needs to be lost.
- Attack phase: Unlimited lean protein and 1.5 tablespoons of oatmeal are eaten daily.
- Cruise phase: Lean protein is eaten one day and lean protein and non-starchy vegetables the next. Add to that two tablespoons of oatmeal every day.
- Consolidation phase: You eat unlimited lean protein and vegetables, some carbohydrates and fats, and 2.5 tablespoons of oatmeal every day. The days of eating only lean proteins are reduced to one per week.
- Stabilization phase: The basic rules of the consolidation phase are followed, but can be relaxed as long as the weight remains stable. Oatmeal intake increases to 3 tablespoons per day.
Protein diet foods
Extra protein can come from legumes, meat, nuts, grains, eggs, seafood, and cheese. In general, lean meats and dairy are considered the best sources of protein for these types of diets.
Likewise, it is considered important to avoid large portions of fatty meats. In any case, you should consult with a doctor or a dietitian before making profound changes in your diet, and protein diets certainly are.
Meat
We associate the steaks with proteins, but it is important to choose lean cuts. The reason is that they provide the same amount of protein in exchange for much less fat. The same thing happens with pork. It can be a good source of protein if you go for the right cuts. For example, the sirloin.
It should be noted that, despite being lean, the saturated fat content of red meat will continue to be higher than that of white meat. White meat (chicken, turkey ...) contains much less fat than red meat. Since the skin contains saturated fat, it is a good idea to remove it.
Fish
Fish is loaded with protein and is usually low in fat. But even species that have more fat, such as salmon or tuna, are considered good choices. The reason is that these fish generally contain omega 3 fatty acids, which tend to be scarce in the diet of many people and are key to keeping the heart working at full capacity.
Eggs
Eggs are a good source of protein. However, do not lose sight of its possible effects on blood cholesterol levels. A good strategy is to limit other foods high in cholesterol, as well as saturated fat, on the days that you include an egg on the menu.
Dairy
Milk, cheese and yogurt not only provide protein, but also provide a beneficial dose of calcium to keep bones strong. To keep your calorie intake under control, consider low-fat or fat-free dairy.
What about carbohydrates?
These types of diets often limit carbohydrates such as cereals, grains, fruit, or vegetables. So you don't have to give up fiber and other important nutrients, consider choosing a plan that also includes vegetables and some carbohydrates.
Following a protein diet often means limiting grains. So you need to make sure you get the most out of them every time they appear on the menu. Get fiber and other important nutrients by choosing whole grains whenever possible.
Most protein diets keep some vegetables, but often limit fruit. Cutting your fruit intake so as not to exceed a certain number of daily carbohydrates appears to be temporarily harmless.. Another issue is not consuming fruit in the long term. Experts advise re-including this food group in the diet as soon as the weight goal has been reached. The reason is that they contain essential nutrients for the body.
The vegetarian protein diet: alternative
You don't need to eat meat, dairy, or eggs to get protein. Vegetarians and vegans use non-animal protein sources in their diets.
Tofu, soy burgers, and other soy foods are examples of plant-based protein sources. Legumes can provide practically the same amount of protein as a piece of meat, with the extra that its fiber content prolongs the feeling of satiety and helps reduce LDL cholesterol (bad cholesterol).