There are several variants of it in the world that promise a solution for weight adjustment. Protein diet. Does it really work? Proteins (or otherwise proteins) are extremely important for human health. Popular variants of the protein diet are, in particular, the Atkinson’s, Dukan’s, or keto diet (ketone). In a diet where protein is the main component of the diet, many food groups are reduced or eliminated. This includes, for example, groups of fruit or dairy products. Is it protected from a health point of view?
The principle of every diet
Many diets work on the principle of reducing calorie intake by eliminating another type (or types) of food. Any diet that causes you to eat less energy or one-sided food will lead to weight loss.
Protein – what are they and what are they used for?
They perform several essential tasks in the human body:
- They are a significant component of muscles, bones, cartilage, skin, and hair. These tissues are continuously being repaired and replaced with new proteins.
- They help protect the body by binding foreign particles such as viruses and bacteria ( immunoglobulin )
- They perform the function of hormones. Protein-based hormones are called peptide hormones (this includes, for example, insulin).
- Most enzymes are proteins, and they drive the thousands of chemical reactions that occur in your body.
- Some proteins help deliver important molecules where they are needed (for example, hemoglobin carries oxygen).
- The proteins found in the human body consist of 20 different amino acids.
How a protein diet works
A person needs to take approximately 0.8 g of protein per kilogram of body weight per day. In a protein diet, we talk about a much more considerable amount. The proteins can come from beans, meat, nuts, eggs, seafood, cheese, or soy.
In some variants of the protein diet, only foods that include a high protein content are consumed:
- low-fat dairy products
- lean poultry
- the fish
Consumption of egg whites is allowed. Whole eggs are limited to a few pieces per week. Vegetables are usually included after a specific time. Therefore, it is necessary to supplement vitamins in the form of nutritional supplements, which a person consumes typically in the diet.
You better forget about carbohydrates.
These diets often limit certain nutritionally rich foods that you have to give up, namely carbohydrate-based foods: fruits, potatoes, rice, pastries, and pasta. You should also give up some dairy products.
What the experts say
Research suggests that an increase in protein intake may affect appetite as the production of “fullness hormones” increases. Metabolism is accelerated. Increased protein intake can help suppress your hunger and appetite a few hours after a meal by reducing the “hunger hormone” ghrelin production. However, with the complete elimination of fats and carbohydrates from the diet, “brain fuels” are removed. The body also suffers from an insufficient intake of vitamins and fiber.
When choosing to consume a high protein diet, the potential risks need to be considered. Consumption of large amounts of protein can lead to increased uric acid levels in the blood, which increases the risk of gout (so-called kings’ disease), liver load, and lack of energy, as carbohydrates are excreted.
The study entitled High Protein Diet to Reduce Body Fat: Mechanisms and Possible Objections also discusses the adverse effects. It confirms that high protein intake can place a significant strain on the kidneys. Research conducted at Harvard School of Public Health entitled Main Sources of Feed Proteins and the Risk of Coronary Heart Disease in Women found that the consumption of even small amounts of red meat (mainly processed meat) is associated with an increased risk of heart disease and stroke, and the chance of death from cardiovascular disease.
A functional alternative to weight loss
It should consist of several consecutive parts.
Today, you can find a huge number of motivational stories on the Internet about how people have lost their weight. Communicate with those who will help you stay motivated or join a group challenge. Find someone to support each other with the motto “it’s better in two”. There are often strong stories behind inspiring changes that can be a great encouragement to you.
In order for the beautiful figure not to become just a short-term and “seasonal affair”, ensure regular movement of your body together with a balanced diet. Give him at least 4 exercises a week, but preferably at least 30 minutes a day.
Different studies provide different water intake recommendations, but on average, it is desirable to consume 2.5 – 3.5 liters of water per day. Water is the main component of the human body and makes up 55-75% of body weight. In order for each cell, tissue, and organ in the body to function correctly, it needs water. For weight loss purposes, the information that sets the gut in motion is essential. Lack of water can lead to dehydration. Even mild dehydration can create feelings of fatigue.
A healthier alternative is a long-term balanced intake of proteins, carbohydrates, and fats. They will help achieve the desired results in weight loss and best for love life or you can try or , not only for a few weeks during the summer holidays. If we are not active and move less than we should, carb intake should be lower but not completely eliminate them. Ingredients of the supplement for weight loss Assassin has a positive effect on the burning of fats and sugars. The main active ingredient – garnish extract helps control the optimal body weight and regulate hunger and appetite.
Green coffee, green tea, and black pepper help speed up fat burning. It supports the regular activity of the intestines and digestive tract use . For every weight loss, we should follow simple mathematics: income should be lower than expenditure. If you want to lose extra pounds and avoid the “yo-yo effect permanently,” you are afraid that you will not handle it yourself, consult experts.