Are you considering following a protein diet? Then you have come to the right place, because here we explain everything you need to know about these eating plans.
What it is, what it is for, what foods are allowed and which are not and what are the drawbacks. We try to answer these questions below to help you make up your mind.
Table of Contents
What is the protein diet?
You have probably heard of diets like Atkins or Zone Diet. Well, both are examples of a protein diet. As the name suggests, proteins play the main role. As for its purpose, many people adopt it because they want to lose weight.
Proteins are essential in the diet. Even if we wanted to, we couldn't do without them for many reasons. It is a fact. Men need at least around 60 grams of protein per day (more if you practice sports), but protein diets go further, inviting you to far exceed the recommended daily amount of protein.
You can get extra protein through meat, but don't just focus on it, instead It is convenient to distribute the work of providing protein among several food groups. And, as you know, legumes, nuts, grains, eggs, cheese and seafood can also provide you with this nutrient.
How to get more protein
Take a look at the article: Protein foods. There you will find a lot of food options that will help you increase the proteins in your diet, both animal and vegetable.
Protein diets and results in your body
Naturally, the type of food plan that we are dealing with this time entails a reduction in non-protein foods, since there is no room for everyone. In this way, if they design a protein diet for you, it is very possible that you will have to eat less carbohydrates, fruit and vegetables than before. And that's where the key is, as cutting carbohydrates helps the body use fat accumulations for fuel. This leads to weight loss and muscle mass gain when combined with exercise.
And is that experts warn that eating more protein is not enough to gain muscle. Also you will have to eat a balanced diet, in which fruits and vegetables are not lacking, as well as practice regular exercise, especially strength training.
Finally, for the most noticeable results, it is necessary to choose lean meats, which provide the same proteins in exchange for less fat. In fact, gram for gram, lean red meat has slightly more saturated fat than skinless white meat, but much less when compared to ultra-fat meat. And when shopping for dairy, look for low-fat or fat-free varieties to help you keep calories in check.
Where do proteins come from?
Mainly from meatSo if you're a vegetarian, vegan, or just trying to eat as little animal food as possible, you might be wise to consider another strategy to achieve your body goals. There are many other plans that can help you that do not include meat, or at least not in quantities as large as the diet we are dealing with on this occasion.
White meat has less fat than red meat, as you may already know, but when chicken or turkey is on the menu of your protein diet, remove the skin. Your nutritionist will almost certainly advise you as this part contains saturated fat and, for any protein diet to be effective, there is an important requirement: reducing the presence of fat.
You can include both white meat and red meat. Although there is a tendency to think that red meat is bad, it really depends on the cut. If you choose a clean cut of red meat, you can get the protein you are looking for without being accompanied by too much fat.
And what about the fish? Fish is also meat and provides protein, so it is an important part of the plan. In addition, many fish are low in fat, and those that are not, such as salmon or tuna, continue to be interesting due to their content of omega 3 fatty acids. These healthy fats are beneficial for your body, including the heart, as well that fish is a great option for a protein diet.
Let's see all the options that can help you get that extra protein What is needed in a protein diet:
- White meat
- Red meat
Don't neglect the fiber
But be careful with the lack of fiber, which, as you know, can cause you many problems (including constipation). In order to solve it, you should make sure that your protein diet includes enough vegetables, which will provide you with fiber and other important substances for the proper functioning of the body. That's the case with carbohydrates.
You will recognize a quality protein diet because it does not completely dispense with this nutrient. Whole grains are always essential, but more so in these diets. Since they eat less, it is important that they are good.