Losing weight or gaining muscle mass with the protein diet – XXLNUTRATION

Protein diet is a popular way to lose weight. You may have tried it alone or know someone in your gym who followed this diet. As the name suggests, emphasizes proteins. In this xxl nutrition blog, we will tell you everything on the protein diet. We will discuss its advantages and disadvantages, its operation and we will share some recipes of protein diet!

What is the protein diet?

The protein diet is a diet that is to increase the consumption of healthy proteins and fats, while reducing the consumption of carbohydrates (and therefore sugars). The protein diet would therefore contribute to the development of a healthier diet.

People who do not pay attention to their diet often consume too many proteins and too many carbohydrates. By replacing most of the carbohydrates with proteins, provide your body with the constituent elements it needs. In fact, proteins have many important functions in the body (in addition to providing energy). They contribute in particular to the growth and maintenance of muscle mass.

How does the protein diet work?

The protein diet is to eat protein -rich foods. So they mainly draw your energy from foods rich in protein. The products that consumption must be poor in carbohydrates and rich in healthy fats. The main thing is that you mainly eat unprocessed products. Opt a lot of meat, fish, walnuts, fresh vegetables and complete everything with protein smoothies.

The protein diet with smoothies

The protein diet that includes protein supplements such as smoothies and bars often consists of 4 phases, which help you reach and maintain a healthier diet.

In phase 1, you start replacing your usual meals with protein products such as powder proteins, protein bars or protein drinks ready for use. During this phase you are allowed to eat from 250 to 500 grams of vegetables per day. This is the most severe phase of the protein diet, so you must be very disciplined.

Then comes the phase 2, during which you can start adding foods common to your diet. For example, for dinner, you can eat a piece of fish or meat (or a meat substitute) accompanied by vegetables. You can also take a fruit during the day.

Phase 3 is the transition phase and aims to slowly add carbohydrates. You can then make a normal breakfast and prepare a normal and healthy lunch.

Before going to phase 4, you should have achieved your goal. During this phase, the goal is to keep your diet healthy and do not fall into your old habits. You can combine foods rich in protein and protein with supplements such as protein or snack smoothies rich in protein.

This protein diet seems often very tempting, AR allows you to lose a lot of weight in a short time. However, in the long term, it is not good for health. You may not get enough vitamins and minerals, which can cause deficiencies. In practice, many people also fall into their old habits. Following a protein diet in this way is not the most sustainable weight loss method and the Yo-Yo effect is a common problem in people who follow a diet focused on smoothies and bars.

How many grams of protein should be in the protein diet?

Eat more proteins, healthier fats and less carbohydrates. It seems simple, right? But you’re probably wondering how many proteins you need a day. On average, an adult needs about 0.83 grams of protein per kilogram of body weight. This is the amount of proteins per day for non -load -bearing adults. Are you more active? In this case, daily proteins need increase quickly.

For example, a resistance athlete needs about 1.4 to 1.6 grams of protein per kilogram of body weight. Forced athletes even need 1.6 to 2 grams of protein per kilogram of body weight.

As a force –forza, the upper limit of the protein in the protein occurred by 2 grams per kilogram of body weight. If you weigh for example 75 kilograms, you need 150 grams of proteins per day. The rest of the necessary calories must come mainly from healthy fats and only in limited quantities of carbohydrates.

Use a protein smoothie to lose weight

You can achieve your weight loss goal with the protein diet using only «normal» foods as long as you choose protein foods and carbohydrates. You can think of products such as:

• Beef
• Chicken fillet
• Türkiye
• Almonds
• Salmon
• Tuna
• Egg
• Cheese
• Pumpkin seeds

However, you are very dependent on animal products and you should eat a lot of meat, fish and eggs. This is why many athletes choose to follow the protein diet using protein smoothies. You can use a protein smoothie as part of a low -calorie diet, but also during the muscle development phase. In fact, your body uses amino acids from proteins for recovering muscles after a training session. Lactrum protein is the most popular choice in this sense, but in case of cow’s milk allergy, lactose allergy or vegan lifestyle, we will choose a original vegetable protein.

The advantages of protein diet

Following a protein diet it has several advantages. These advantages are connected to the impact of greater protein intake in your body. The main advantages of the protein diet are the increase in metabolism, the extension of the feeling of satiety and the stimulation of muscle growth.

Eat more proteins, make your body work. Your body will have to make greater efforts to break down proteins (compared, for example, to the decomposition of carbohydrates). This physiological phenomenon is called the thermal effect of food. For proteins, this effect is about 20-35 %, while for carbohydrates, it is only from 5 to 15 %. This thermal effect is addressed in more detailed way in the study [1] Sources of information that you can find at the bottom of this blog.

Since proteins are more difficult to decompose and absorb that carbohydrates and fats can create a prolonged feeling of satiety in some people. Although several studies have demonstrated the full effect of proteins, there are still few tests to be able to affirm it concretely. Future research should be more final on this topic.

Another advantage is that proteins help to maintain muscle mass during weight loss. When athletes want to lose weight and do not consume enough proteins, they are likely to lose a lot of muscle mass. However, if you have more muscle mass, you will burn more fat to rest. In fact, the muscles need more energy to rest than the fatty [2].

The disadvantages of the protein diet

Above, you have been able to read several advantages of the protein diet. But what are the disadvantages of a regime full of protein?

Sometimes it is believed that a high intake of proteins, as in a protein diet, can be harmful to the kidneys and bones. Scientific studies show that this is not the case. Therefore, people with a healthy renal function can consume more proteins without any harmful effect [3]. Do you have a story of kidney problems? The high consumption of protein can therefore be harmful. In this case, always consult the doctor.

Also, search [4] It does not show any negative correlation between the protein diet and osteoporosis. On the contrary, it seems that proteins contribute to the health of bones and joints. Sportsmen who consume multiple proteins maintain a stronger bone mass during aging and have less risk of osteoporosis. However, even a higher football intake from the Lattiero -Caseari products rich in protein plays a role. Football is necessary to keep the bone normal.

On the other hand, the formation of kidney stones is a point of attention. A diet rich in protein can increase the risk of renal calculations in the people prepared [5]. A high supply of animal protein seems to have a greater effect of a high intake of vegetable proteins.

Does the protein regime develop muscle mass?

To develop muscle mass, you need enough protein intake. As you read, an athlete of force needs about 1.6 to 2 grams of protein per kilogram of body weight. The protein diet therefore seems perfectly suitable for this. In fact, consumption a lot of protein, which contributes to the development of muscle mass.

However, the protein diet is often focused on fat loss and weight loss and not on the development of muscle mass in bodybuilders. By removing almost all carbohydrates from your diet, the caloric intake decreases. A caloric deficit is essential to lose weight. On the other hand, if you want to develop your muscle mass, you need an excess calorie (i.e. you will have to consume more calories than those that burn daily). Eliminating many carbohydrates makes it very difficult The creation of a caloric in excess. In addition, carbohydrates are a very suitable source of energy during an intense strength training. By removing all these carbohydrates, you will see that sports performance could decrease.

It is obviously important to meet your daily protein needs. A protein -rich regime is therefore useful for developing more muscle mass. However, to get enough calories and be efficient, it is desirable to continue consuming carbohydrates. Make sure to maintain a good balance between proteins, carbohydrates and fats in your diet. In addition, you can take a protein shock before or after exercise.

Some recipes adapted to a protein diet

Do you want to lose weight with the protein diet and are you looking for healthy recipes? The basis of your diet as part of the protein diet is made up of products rich in proteins such as fish, meat, poultry and eggs. You can complete this base with fresh vegetables and, if you wish, with a lactrum protein smoothie (or a vegetable alternative).

The protein dietary recipes that you might think include, for example, the mushroom omelette, the chicken net and cheese, salmon and avocado salad, the steak with sautéed vegetables or white cheese with a handful of not santy walnuts. In XXL Nutrition, we also have some protein dietary recipes for you. Take a look at the toast with low carbohydrate tuna, grilled chicken thigh salad and submits Ketjap Manis.

The protein diet allows you to lose weight in a healthy way, increasing the consumption of protein and decreasing the consumption of carbohydrates. Eating more proteins is not harmful to healthy people and has the advantage of satisfying you longer. As an indication, you can take 2 grams of protein per kilogram of body weight. Try our delicious milk serum or our vegan protein to complete your diet.

Information sources