Why do a high protein diet in 2022?

For several decades, the high protein diet has been a weight loss technique that many doctors have recommended to their patients. Many athletes have also adopted it because of its benefits. Why adopt this diet?

What is a high protein diet?

The high protein diet is a diet that consists of remove all carbohydrates and fats from your diet. By adopting this diet, you should only consume foods rich in protein. However, if you wish to consume carbohydrates, it is advisable to take them in very small quantities, or to favor slow carbohydrates. You must ban fast carbohydrates such as white bread, cakes and sweets.

By depriving the body of macronutrients; i.e. carbohydrates and lipids, and by increasing the protein intake, the body is therefore forced to use the fats in reserve to work well. It first uses its stored glycogen reserves in the muscles as well as in the liver. After the exhaustion of these stocks at the end of 12 hours, one notes a reduction of the insulin level.

A biochemical process called Ketogenesis then ensues. This process is only implemented and maintained by the body when the daily carbohydrate intake is at most 50 g. Through this reduction in insulin levels and liver exhaustion, triglycerides from fatty tissue are released into the blood. They will then be transformed into an energy substrate by the liver. The brain and all other organs of the body will then use this element instead of glucose.

During ketogenesis, the liver produces three ketone bodies. There’s acetone, acetylacetate, and β-D-hydroxybutyrate. The last two are psychotonic and anorectic. In other words, thanks to them, the body does not feel tired or hungry. They provide a feeling of satiety. As for acetone, this one is useless. It is expelled from the body through the lungs.

The majority of calories are brought to the body by the assimilation of pure proteins. The muscle mass of the person on a protein diet is maintained by the protein available in high-protein sachets serving as meal replacements. These are rich in essential amino acids. This operating principle of the high-protein diet allows it to ensure rapid weight loss . Thus, with a high protein diet, overweight problems are then treated effectively and safely.

How to make a high protein diet?

The practical phase of a high protein diet takes place over several months, and is divided into several stages.

1st stage of the diet

It is during this phase of 12 at 17 weeks that the degradation of fats is triggered under the effect of young. The process of manufacturing ketone bodies takes place during this step. At this stage, you should not consume any solid food . However, you can eat vegetables at will.

You can eat spinach, fennel, asparagus, cauliflower, radish, celery, zucchini, green pepper, etc. A protein powder derived from soy or milk is prescribed by the doctor. The product should be consumed mixed with water. The amount to be taken is set by the healthcare professional, depending on the weight of the person who wishes to lose weight. Apart from protein powder, a mineral and multivitamin intake is also recommended. Thus, you can take calcium, sodium, potassium, vegetable oil and fiber in the form of supplements.

2nd level of rebalancing

This phase is dedicated to restoration of basal metabolic rate. The latter decreases from 12 to 24% during the first phase, fasting. The second stage, considered as a transition phase, is done in four stages. Each stage lasts two weeks.

During this period, slow sugars such as rice, pasta, bread and potatoes are gradually reintroduced . It is also allowed to consume alcohol moderately, provided that you do half an hour of physical exercise each time to burn all the alcohol residues in the body.

3rd level, an important step in the diet

The third level is a very important and complicated phase. The sustainability of the result obtained depends on this last step. It helps prevent weight gain. You have to be determined to succeed in this phase, because it is not easy to maintain control. In addition, it can last up to two years.

During this period, full meals are reintroduced. On the other hand, the challenge is to change one’s previous eating habits by adopting, for example, foods with a low glycemic index. In addition, there are always foods whose consumption is to be avoided. The objective here is to preserve your health by having a dietetic diet.

What are the benefits of this diet?

The high protein diet has many benefits. This diet, scientifically established, drastically reduces appetite . Note that proteins are digested very slowly: they are appetite suppressants. Thus, thanks to these nutrients, the diet is more effective.

In addition, the high protein diet is an easy method to put into practice and its results are almost immediate. You can notice them from the first weeks. It is possible to lose 2.5 kg on average per week. The caloric intake of this diet is also low. Contrary to what happens during certain diets, the person’s muscle mass is preserved. Even better, when the diet is done well, you won’t feel the yo-yo effect.

For everything to go smoothly, however, you have to take some steps. You have to hydrate well, because it is a diet that makes the kidneys work a lot. This is due to the high protein intake. The process is in no way dangerous for the organism. Nevertheless, to help the latter, it is recommended to drink two liters of water daily.

In the absence of carbohydrates, it is also possible to feel tired. It is then necessary to compensate for this by taking vitamin and mineral supplements. It is therefore important to respect the prescription made by your doctor in relation to these.

In conclusion, the diet hyperprotein is a method of depriving oneself of carbohydrates and lipids for a given period in order to cause the body to draw on its stock. At the same time, it is necessary to provide the body with enough protein to reduce the feeling of hunger that is felt during a low-calorie diet.

Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can replace the advice of a health professional.

Do you like our content?

Receive our latest publications every day for free and directly in your mailbox

Related Articles

Back to top button