There are numerous protein diets to lose weight, but not all are healthy. Below, we explain why you lose weight with this type of diet, what are the risks that could harm your health, and how to make it healthy.
Why does a protein diet help you lose weight?
Proteins help burn more calories. Although a gram of protein provides 4 calories, to use them the body needs to use more energy than it requires to metabolize any other nutrient.
In addition, another advantage of proteins over hydrates is that they take longer to digest, so you are not so hungry and thus prevent you from eating more of the bill.
Possible complications
– Cardiovascular problems: as proteins of animal origin are usually taken, and these are accompanied by saturated fats and cholesterol, contribute to obstructing the arteries and therefore cardiovascular health is affected.
– Diabetes: Protein diet to lose weight in a healthy way
– Kidney problems: Taking many proteins forces the kidneys and the liver to work harder to eliminate them. That causes organs to overload, so it’s so important to drink water and not get over the proteins.
– More fragile bones: excess proteins also put bone health at risk, which mistreats their calcium.
How to make a healthy protein diet?
If you take protein at breakfast and food, you’ll consume fewer calories throughout the day and lose more fat. So you anticipate the peck of the afternoon and before dinner.
It is also recommended that all meals include some protein because it has been confirmed that they do their work in muscles and tissue reconstruction better if taken during meals rather than dinners.
The diet should go from the exercise hand on a regular basis. For example, it is highly recommended to add cardiovascular and strength exercises in your training.
How much protein should you take?
According to nutrition guidelines, adults need 0.8g for each weight hill. It’s easy to calculate, you just have to multiply this figure with your weight.
The World Health Organization (WHO) proposes that plant proteins account for 75% of the diet, and animals 25%.