Protein diet helps to lose weight and gain muscle tone –

Around here, the American food program was adapted by the homeopathic doctor Márcia Jablonka Kelman and by the nutritionist Letícia Okamoto, both from the Biodiet clinic, in São Paulo. “Our plan, baptized as a high biological value protein diet, meets Brazilian eating habits”, says Letícia.

WHY SLIMMMING?

Carbohydrates, banned in most protein diets, are our main fuel. Without them, the organism goes into the process of ketosis, that is, it consumes fat stores to generate energy. Hence the weight loss. The problem is that this type of program causes discouragement, dizziness and even memory lapses. Much less radical than the original, created by dr. Atkins, the high biological value protein diet reduces carbohydrate intake rather than eliminating them pure and simple, as well as limits the consumption of fats, instead of the free pass. And – this is the main point – it favors proteins from meat, eggs (especially the egg white), milk and derivatives and, especially, whey protein – a supplement extracted from whey, which offers a protein of high biological value, that is , easily absorbed.

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One of the reasons for this diet to bet on protein is the thermogenic effect, which speeds up the metabolism. It’s just that our organism has a 30% greater difficulty digesting proteins than processing fats and carbohydrates. And this accelerates the burning of stored fat. They still prolong the feeling of satiety, firm the skin, contribute to the maintenance of lean mass (or muscle growth, if you exercise with weight). Conclusion: more than burning calories, proteins avoid the plateau effect, in which weight loss stops after a while. But the dose must be controlled. “The new diet concentrates proteins in an amount that does not overload the kidneys and does not cause side effects, such as hair loss, anemia and fainting, among others. And it is especially beneficial for people who do not respond to hypocaloric weight loss programs”, says Márcia.

And more: Vary the whey protein to speed up the diet

Reinforcing: proteins must be skinny! That’s why you’ll find whey protein several times on the menu.. “This supplement has less fat than red meat and chicken”, says Letícia. But let it be clear: meats in general are welcome in the diet, as they are full of body-friendly proteins. However, even lean cuts carry saturated fat. By favoring the consumption of whey protein, you avoid this ingredient, which is especially harmful to the heart.

You can lose up to 7 kilos in 14 days

The high biological value protein diet is divided into three phases. The most decisive is the first: it lasts 14 days and has only 1000 calories, but melts up to 50% of the excess weight. If you are 1.60 meters tall and weigh 70 kilos, you can eliminate up to 7 right away. But it’s important to do moderate exercise, especially in the first three days, when the body can feel the lack of carbohydrates. Do you want to lose less weight: 3 to 4 kilos? Do the first phase only until you reach that goal.

Phase 2, followed by five weeks and less restrictive (beginning with 1100 calories and ending with 1500), is worth a nutritional education. Some items, previously prohibited, are back on the menu, but only one type is released per week. The ideal is to prioritize vegetables, legumes, nuts, lean meats and milk – foods with low and medium glycemic index. When this index is high, sugar rises rapidly in the bloodstream, which results in an increase in insulin. In large amounts, this hormone causes the body to store fat. In phase 3, all foods are released, as long as they are consumed with control. Remember: success depends on you being true to the principles of the diet. The longer you can tame the scale, the easier it will be to keep the pointer in the right place.

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Phase 1: you can lose up to 7 kg

In 14 days, this 1000-calorie menu can make you lose up to 50% of excess weight. An example? If you measure 1.60 meters and weigh 70 kilos, you can eliminate about 7 kilos. But you have to follow the rules exactly.

Phase 2: encourages new habits