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Wellness 
Fitness 
Nutriție 
Frumusețe 
Wellness 
Written by Malina Mancas 
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Protein (protein) is an essential substance for the body.It is the plastic material from which all organs are "built" and, first and foremost, muscles - it is not without reason that athletes and bodybuilders know all about protein.Without protein, they would hardly be able to achieve high sporting results and muscle relief. But proteins are used not only to increase muscle mass, but also for weight loss - and quite successfully.Protein diets are effective for getting rid of extra pounds and have been very popular in the world for many years.Where protein is contained, how much is needed for weight loss, what are the risks of these diets - read in our article.
Why is protein important in weight loss?
Protein nutrition and metabolism are closely linked. Protein is considered to be a real "accelerator" of metabolism. It has long been observed that if a person eats little meat and legumes, or refuses to eat such foods at all, their weight can "stay put" even if the correct calorie content of the diet is followed. Why does this happen?
The fact is that it is not so easy for the body to digest protein. It has to expend a certain amount of energy for the digestion process, and this differs depending on the substances being broken down.
For example, the body expends 3 times less energy (10%) to "use up" carbohydrates and 10 times less energy (about 3%) to digest fats than to digest proteins. These figures are referred to as the "thermic effect of food"
Also, metabolism is usually accelerated in people with well-developed muscle, not fat. And without protein, you can forget about bulging muscles.
How does protein affect weight loss? Let's understand what happens with a normal diet. First, the body expends those substances from which it is easiest to get energy - carbohydrates and fats. When it runs out, it turns to protein. But since protein is needed primarily for other needs (muscle growth, antibody formation, etc.), the body starts to get rid of glycogen and its own fat reserves. Thus protein is used simultaneously for weight loss and muscle maintenance.
Popular protein diets for weight loss
As mentioned above, protein foods are indispensable for weight loss because they force the body to use its own fat stores. All protein diets are based on this principle. The most popular among them are:
- Dukan diet;
- The Atkins Diet;
- High protein diet;
- Whey protein diet.
The Dukan diet is very popular because it allows you to not limit portion sizes and to eat whenever you want - even at 3am. However, as usual, there is a 'but'. Only protein-rich foods can be eaten without restriction, and the amount of fats and carbohydrates in the diet must be seriously reduced.
The Dukan diet consists of 4 phases:
- attack - only protein foods are allowed;
- alternation - vegetables are introduced into the diet and protein days alternate with protein and carbohydrate days;
- consolidation - carbohydrates and fats are introduced in limited amounts;
- stabilization - normal diet with one 'pure protein' day per week.
The Atkins diet is similar to the 'Dukandiet '. It is more accurate to call it a low carbohydrate diet because the diet contains not only protein but also fat. However, it is protein that remains an important component of the 'proper diet for weight loss'.
The high-protein diet allows low carbohydrate and moderate fat intake. Protein should make up at least 30-40% of the diet. Protein-rich products for this diet - lean meat, fish, eggs, also used additional additives - protein cocktails.
The whey protein diet is very popular among athletes and bodybuilders. Like the high-protein diet, it suggests emphasizing high-protein foods and protein/protein shakes that contain easily digestible whey protein but significantly restrict fats and carbohydrates.
The main benefits of protein diets are
- speeding up ('overclocking') metabolism;
- increasing satiety and reducing the risk of "crash", overeating;
- appetite control;
- preservation of muscle mass - this is important for those who not only want to lose weight but also maintain an attractive figure. Important! Preserving muscle mass is also necessary because muscle tissue consumes more calories even at rest (increases basal metabolic rate);
- stabilize blood glucose levels - unlike carbohydrates, proteins do not cause sudden glucose fluctuations and avoid sudden attacks of hunger;
- reducing the craving for carbohydrates - specifically sweets;
- maintaining a stable energy level;
- eliminating excess fluid (this is the basis of the rapid weight loss effect in the first few days);
- flexibility in product choice - both animal and plant foods can be a source of protein;
- prevention of weight gain after weight loss - protein avoids the 'yo-yo ' effect that scares many people who want to lose weight.
The yo-yo effect is a cyclical change in body weight (weight gain - weight loss). Constant fluctuations in weight indicate an improperly selected diet and eventually lead to pronounced metabolic disturbances as well as increased adipose tissue deposits
Compiling a "protein diet", you should not forget about the variety of foods - few people can last at least a month on chicken breast. But the main thing is to correctly calculate the minimum daily amount of protein products for weight loss.
How much protein is needed for weight loss?
The daily protein requirement for an 'average' moderately active person is 0.8g/kg body weight. For muscle gain, 1.2-3.1 g/kg is recommended - depending on the intensity of training. For weight loss, the protein content of the diet should vary between 1.2-2.2 g/kg.
Important! Many people confuse the daily protein rules with the amount of protein that should be consumed per day. Even in meat, the protein content is never 100% - for example, 100g of chicken fillets will only give you 18g of pure protein (less than 20%). It is not hard to calculate that if you weigh 70 kg, you will need 140 g of protein a day to lose weight - that's about 800 g of chicken fillets
Hence the rule I wrote about above - your diet needs to be varied. To lose weight not only effectively but comfortably, you need to use all sources of 'protein', including food supplements (e.g. protein shakes).
Animal and plant sources of protein
Of all natural sources of protein, animal products lead the field:
- turkey and chicken;
- beef
- pork
- fish;
- egg protein;
- dairy products (when it comes to protein diets for weight loss, many diets recommend skim milk, cottage cheese, cream).
Plant protein is often called incomplete - it is much more poorly digested and usually lacks essential amino acids. However, protein can be obtained from:
- soy;
- beans;
- lentils;
- mung beans;
- nuts;
- buckwheat;
- oat flakes;
- avocado;
- bananas;
- garlic.
Protein supplements for diets
Most of the protein in most diets comes from food, but sometimes special dietary supplements are also used. These are much loved by athletes, bodybuilders, vegetarians and vegans, plus they are convenient in 'camping conditions'. The most popular dietary supplement is protein powder. Can be whey, egg, meat, soy, casein protein is also suitable as a dietary supplement.
Most people prefer whey protein for weight loss - it is very quickly digested, well tolerated, proven to be effective and safe, available to everyone.
Important! Although protein supplements are not a drug, before introducing them into a protein diet - consult your doctor. Too much of this substance can significantly harm the body, especially the kidneys. In ancient China there was even a popular "meat execution " - the condemned person was fed only boiled meat (protein), due to which nitrogen "slags" quickly built up in his body, the kidneys failed and death came
Another convenient addition to the protein diet is protein shakes. They perfectly appease your appetite while containing fewer calories than traditional snacks. A huge advantage of these drinks are the pleasant flavors that help diversify your protein diet. Cocktails can be drunk with breakfast to feel full longer or after intense exercise.
Because their composition can vary, you should always be aware of it. For weight loss, shakes with casein, whey or vegetable protein, which contain no sugar and simple carbohydrates, as well as low-calorie (no more than 200-300 kcal) are suitable.
How to properly use protein shakes for weight loss:
- Replace regular snacks with them, when there is not yet an obvious feeling of hunger, but the body already needs something to "chew". In rare cases, a smoothie can even replace a light meal, but the main thing is not to overindulge, as the drink cannot be called a balanced diet;
- Drink protein shakes after workouts for quick energy replenishment and muscle recovery;
- be sure to watch the calorie content of your shakes so as not to slow down the weight loss process.
How does protein control appetite?
One undeniable benefit of protein for weight loss is that it controls appetite. This is through the effect of protein on the synthesis of certain hormones.
The body produces a special 'hunger hormone' called ghrelin, which usually increases significantly before a meal. It is this hormone that gives you those unpleasant feelings when you feel like you are ready to 'eat the bull'. After a protein meal you don't want to eat much more than after a fatty or carbohydrate meal, and that's because protein slows down the synthesis of a new portion of ghrelin.
Protein also increases the production of cholecystokinin and glucagon-like peptide-1 hormone, which slows gastric emptying and keeps hunger at bay for a long time.
Please note: Protein digests much more slowly in the gastrointestinal tract than carbohydrates, so protein diets don't cause spikes in blood sugar and don't increase insulin levels (without which it is impossible to "utilize" the rapidly-forming glucose)
The higher the protein content of the food, the more efficiently it will "burn fat". Therefore, "protein-rich" foods should be prioritized - beef, veal, turkey, chicken fillets, salmon, halibut, egg whites
How to lose weight on protein diets without harming your health?
Protein diets are considered one of the most effective diets because protein can really work wonders and reduce weight in a matter of days. But it is important to remember two things:
- the rapid reduction in body weight is only about getting rid of excess fluid and further the process will slow down;
- you should not turn a regular protein diet into a mono-protein diet - this will not speed up weight loss, but will damage your health. Nature invented fats and carbohydrates for a reason - without them, as without protein, the body cannot survive.
Carbohydrates are the main source of energy for the body and 'fuel' for the brain, and fats - the health of the nervous, endocrine, reproductive and cardiovascular systems. However, you should prioritize not cakes and roasts, but low glycemic index slow carbohydrates (vegetables, legumes, whole grains) and healthy fats in the form of polyunsaturated fatty acids (salmon, mackerel, avocado, olive oil, nuts and seeds)
It is very important to moderate your protein intake with food - because 'more' in this case does not mean 'better'. Too much protein can damage the kidneys, and in people with sensitive digestion it can aggravate gastrointestinal problems.
You should drink more fluids on a protein diet than usual, and it's better to prioritize water or herbal teas (2-2.5 liters a day). The fact is that the breakdown of protein produces a large amount of nitrogen compounds - to speed up their excretion through the kidneys and need fluids.
Please note: protein foods with a sudden carbohydrate restriction can cause constipation. That's why during weight loss it is very important to supplement your diet with fiber, which stimulates intestinal peristalsis and at the same time fills the stomach, prolonging the feeling of fullness. An excellent solution is bran porridge cooked with skim milk
Many people also forget that carbohydrate foods (fruits and vegetables) are an important source of antioxidants, vitamins and minerals. Before losing weight on a protein diet, it's best to consult your doctor - he or she may advise you to take extra vitamin and mineral complexes.
Remember about physical activity! Firstly, it's a great way to 'burn off' extra calories, and secondly, it keeps your muscles in the right shape.
And the main thing is that protein nutrition shouldn't be long-term or permanent. Its main tasks are reducing body weight and adapting the body to a normal balanced diet.
If these simple recommendations are followed, a protein diet will help you to lose weight without damaging your muscles and overall body condition.
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