The protein diet has multiple benefits for our body, both internally and externally. Far from being boring and monotonous, it includes lots of healthy and delicious foods. Now, attentive to your limitations. A protein diet is a type of diet based primarily on increasing the percentage of protein consumption. The objective is that the proportion of these nutrients is greater than what would be in a balanced diet. On the other hand, this type of diet aims to help the body use accumulated fat as an energy source, thereby losing weight. Nowadays, many people turn to the protein diet to lose weight and maintain a good physical condition. It helps to metabolize accumulated fats as an energy source, which reduces adipose tissue. In addition, if we exercise, it is much easier to increase muscle mass and get a toned body.
However, do not overdo it; a diet high in protein also has its risks. Take note of the recommendations.
The Key to the Protein Diet
Proteins are nutrients that are a structural part of our tissues. Therefore, they are a fundamental part to form and strengthen both the skeletal and muscular systems. Consequently, they are essential for the proper functioning of the locomotor system. The WHO recommends that 15% of daily calories come from proteins in healthy people. Of course, this amount will depend on many things:
- Athletes need more protein.
- Likewise, pregnant women and infants will also need to consume greater amounts of protein.
- If your work is based on physical effort, like athletes, your protein intake should be higher.
On the other hand, it is necessary to remember that there are both animal and vegetable proteins. Therefore, both types should be present in a protein diet. The foods that contain vegetable proteins are:
- soybeans, tempeh , tofu
- legumes (lentils, beans, beans, chickpeas, beans, peas)
- green peas
- Nuts and seeds (peanuts, almonds, chia, hazelnuts).
On the other hand, the foods that contain animal proteins are meats, dairy products and fish. In short, the key to protein diet lies in the balance of these two groups of proteins, plus a proportional amount of foods with a high fiber and water content. And why is this? To that
“Increasing the consumption of proteins, it is necessary to help the stomach, kidneys and liver to process the food”
(as well as to expel the waste). In this regard, hydration and foods containing fiber, such as fruits, vegetables, cereals and legumes, are essential.
How to Plan a Protein Diet?
In the first place, every diet must start from a medical study that determines the physical conditions of the person and their respective needs. For this, it is necessary to go to the doctor and, if it were the case, later to the nutritionist. Once you have the opinion of these experts and the protein diet does not pose a problem for us, you can begin to plan a specific diet.
Characteristics of a Protein Diet
- Provides a variety of foods, so it does not bore easily.
- In addition, the frequency of meals increases (from 3 to 5) proportionally.
- On the other hand, the foods that it includes provide satiety, so you do not go hungry.
- Finally, it should always be complemented by a structured exercise routine according to the person.
Fortunately, this type of diet has become popular and has favored the completion of exhaustive studies and the creation of methods that help to make a protein diet.
Benefits of a Protein Diet
- If done with high-protein and low-fat products, it will help avoid excess fat and can help you lose weight.
- It helps to avoid the loss of muscle mass, so that sagging is reduced.
- There is no so-called ‘rebound effect’, unlike other diets.
- People with kidney problems should reduce their protein intake. Therefore, a protein diet is not recommended in these cases.
- Patients with liver problems should consult their doctor before starting a protein diet.
- The same happens in the case of people with diabetes problems.
- We must bear in mind that the excess of protein during long periods of time can have a negative impact on the metabolism. In effect, the processing of proteins to create energy produces many acids. To compensate, calcium dissolves, so people with bone and joint problems should not follow this diet.
- In any case, it is recommended not to follow it for a long time.
If you decide to follow a protein diet, you may have seen that it is not about stopping eating or falling into an insipid diet. On the contrary, it is about progressively introducing foods that will be more favorable to the organism and reinforcing its action with good habits such as exercise and adequate hydration.
Do not forget to consult with the specialist to determine the duration and if it is a suitable diet for you.
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