Index
PRO
- It increases the sense of satiety
- Preserve the lean mass
- Makes you lose more weight in a short period
AGAINST
- The choice of food is very limited
- An abuse of protein can cause liver problems
- In the long run it does not make you lose more weight than more balanced diets
If we need to lose weight and have little time available, surely this diet can work and be the optimal solution, but the risk is to regain the lost pounds (and with interest) as soon as the removed macro-nutrients are reintroduced.
Usually, with this diet, proteins and fats are associated drastically reducing the intake of carbohydrates until they become ketogenic diets (carbohydrates are completely eliminated and even fats are reduced, giving priority to protein intake).
Surely for sportsmen the elimination of carbohydrates is not recommended, above all for those who practice sports like bodybuilding, in which anaerobic activity is preferred.
The best diet is the one that a person manages to consistently maintain, without making too many sacrifices, that goes hand in hand with the training done and that brings lasting results.
Let's look at some types of protein diets together
LOW CARB
More sense of satiety, ease of finding food, but not very suitable for athletes who use the glycolytic system.
- FOOD GRANTED: proteins (chicken, turkey, bresaola, egg white, tuna, mackerel, salmon ...), carbohydrates (oat flakes, whole wheat bread, whole wheat pasta; but only a few times a week!), fats (dried fruit, oil, avocado).
LOW FAT
It preserves lean body better, more energy despite the low-calorie context, but hunger is much more affected.
- FOOD ALLOWED: proteins (same protein sources as the low carb diet), carbohydrates (rice cakes, brown rice, whole wheat pasta, bread, potatoes, oats and whole grains in general), fats (very little oil as a condiment).
We must take a cue from these diets as far as food is concerned; the weights are subjective according to personal needs.
To lose weight, however, the only solution remains the calorie deficit; even if at the beginning the loss of fluids or the better satiety given by proteins can make us believe that we can eat at will, in the long run even protein diets fail if you eat more than your caloric needs.
NUTRITIONAL ADVICE
-
A healthy diet should include more carbohydrates than proteins; our body is more efficient when it works on glucose!
- The consumption of red meats, processed meats and cheeses must be limited as they are rich in fats, preservatives and salt.
- The consumption of 5 portions of fruit and vegetables per day is recommended.
- It can be useful, at the beginning of a diet, to keep a food diary, to understand what we are eating and to learn the quantities.
- There are mobile applications that count the calories of food and can be useful for understanding how much we are eating.
How do you manage your diet? Do you count macros? Are you already on a protein diet or not? Tell us in the comments.