There is a great diversity of dietary regimens with different mechanisms and most of them focused on losing body weight. One of them is the protein diet , a diet based on the predominant consumption of high-protein foods.
In this article, we will provide you with all the information you need to know about this type of diet, its characteristics and, above all, its advantages for your health.
What is the protein diet?
The protein diet or hyperproteic diet , is another of the dietary regimens designed to lose body weight , characterized by a diet rich in protein, low in carbohydrates, calories and saturated fat.
You should know: Studies have shown that there is greater weight loss with diets low in carbohydrates and high in protein, compared to conventional hypocaloric diets. (1)
The purpose of these protein diets is to stimulate the body to resort to accumulated fats in the body as a source of energy and thus gradually consume excess adipose tissue in the body.
It is important to highlight that, before starting any diet, it is advisable to consult a nutritionist who can guide you in all its stages.
How is the protein diet made?
The protein diet has its own characteristics and among them is to follow a list of allowed foods and others that should be avoided , which we mention below:
1. Allowed foods
To obtain better results with the protein diet, it is advisable to stick to the consumption of the following foods:
- skimmed yogurt
- Low fat meats.
- White and blue fish like tuna, eggs .
- Turkey ham.
- White or low-fat cheese.
- Skimmed milk.
- Whole wheat bread at breakfast and a maximum of two slices.
- Skinless chicken.
- Low glycemic index fruits and vegetables .
- Olive oil.
- Nuts like almonds or walnuts .
- Smoothies with low-fat milk and sweetened with sweetener.
- Legumes such as lentils or soybeans .
2. Foods to avoid
Just as there is a list of foods that are allowed, to the same extent there are others that you should avoid to ensure the success of this diet:
- Refined carbohydrates such as sugars, refined flours, pasta among others.
- Saturated fats in food and meals.
- Processed foods.
- Alcoholic and soft drinks.
- Bread and white rice.
- Some fruits with a high glycemic index such as mango, watermelon, pineapple among others.
Important: It is advisable to consult your nutritionist to provide you with detailed instructions on each food group.
3. Example of menu for 1 day on the protein diet
This example menu is designed on an intake of 5 meals a day , this to mitigate the effects of hunger due to the lack of consumption of refined carbohydrates:
Breakfast
A glass of low-fat milk, with 2 slices of whole wheat bread with low-fat cheese and turkey or cooked ham.
Midmorning
Skimmed yogurt with chia seeds and a piece of fresh fruit.
Lunch
A piece of grilled chicken without skin, with cucumber, lettuce, onion and tomato salad, dressed with olive oil and lemon.
Afternoon snack
Two slices of turkey ham, accompanied by 2 slices of low-fat cheese .
Dinner
One serving of zucchini pasta, with lean ground beef and natural tomato sauce. You can add low-fat grated cheese.
What are the benefits of a protein diet?
A diet based on protein-rich foods can generate some additional benefits apart from reducing body fat. Here we mention some of them:
1. Increases muscle mass
One of the direct benefits is the increase in muscle mass . This is thanks to the large amount of protein and essential amino acids that your food provides, allowing the body to recover and build new muscle fibers after daily work.
In the case of the athlete population, especially for those who do work with weights, some studies indicate that their protein intake to cover their daily requirements should be between 1.6 and 1.8 gr/Kg/day. (two)
You should know: The increase in muscle mass is associated with the performance of moderate to intense physical activity, including the consumption of high-quality proteins.
2. Increases satiety
Some studies on this point have concluded that high protein intake in a diet has a greater effect than carbohydrates and fats to stimulate the secretion of hormones that suppress appetite. (3)
Likewise, this type of diet allows the proteins and good fats consumed to remain longer in the stomach, causing a greater satiety effect , decreasing appetite.
Note: Important studies describe the neuroendocrine mechanism at the level of the hypothalamus, by which protein intake produces a satiating effect. (4)
3. Promotes weight loss
Due to the low consumption of carbohydrates, sugars and saturated fats, the organism uses the reserves of body fat to supply itself with energy to generate the necessary energy and use it in the different metabolic functions. (5)
Thanks to this action, the presence of adipose tissue gradually decreases in the body, favoring the loss of body weight.
You should know: The loss of body weight can be accelerated by practicing physical exercise on a regular basis.
What are the risks of the protein diet?
A high protein diet also has its risks if it is not carried out consciously and under the supervision of a specialist, since it can cause health risks. Here we discuss some of them:
1. Ketosis
Ketosis occurs when the body uses fats as a source of energy, to carry out the different metabolic processes. As a result, the body produces ketone bodies and consequently the body enters a state of ketosis.
You should know: This state generates some benefits during weight loss regimens, however it causes some side effects such as metallic taste or bad breath, increased sensation of thirst, decreased appetite among others.
2. Constipation
The decrease in some nutrients due to the restriction in the consumption of important food sources , can cause constipation. For example, the decrease in the consumption of dietary fiber does not favor the transit of food through the intestines. (6)
Note: The high protein diet should not be followed for more than 15 days, to avoid possible side effects.
3. Renal disorders
At this point, there is scientific evidence indicating that protein intake in high amounts does not cause side effects in healthy people. (7)
However, there is also scientific evidence indicating that the consumption of protein in high amounts in people with kidney disorders can cause greater damage. (8)
Important: If you suffer from any pathology, you should consult your doctor before following this type of diet.
4. Increased uric acid
Eating high amounts of protein has no effect on uric acid levels, but eating high amounts of red meat and fish can cause an increase in uric acid in the blood.
This occurs because red meat is rich in purines, molecules that, when broken down in the body, produce uric acid, the main cause of a joint disease called gout. (9)
Key Findings
- The protein diet is characterized by a high consumption of foods rich in protein and low in carbohydrates.
- The protein diet is focused on losing body weight.
- Due to its high protein content, this diet favors the development of muscle mass.
- The application of this diet should be supervised by a nutritionist, since it can cause adverse effects in some people.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.