Protein diet: pros and cons

Developed by the American doctor Robert Atkins, the so-called Protein Diet, values ​​the intake of proteins, including those rich in saturated fats and preaches the drastic cut of carbohydrates and fibers, present in breads and fruits.

The purpose of this diet is to alter metabolism so that it burns body fat instead of glucose and suppresses appetite.

Protein foods take longer to be digested and absorbed by the body. Therefore, they prolong the feeling of satiety and reduce cravings for carbohydrates and sweets. With the delay in the digestion of proteins in the diet, the body starts to use fat to produce energy, which leads to weight loss.

In addition, proteins favor the construction of muscles, which accelerate metabolism, favoring weight loss.

However, high consumption of saturated fat is unhealthy, as it can lead to liver and kidney overload, due to an increase in uric acid levels, and cardiovascular disease, due to increased levels of fat in the blood that increase bad cholesterol.

Another problem that makes this diet somewhat controversial is that the elimination of the consumption of carbohydrates from fruits, whole grains and bread, makes the diet poor in fibers that are important for the control of blood glucose, fat levels in the blood and bowel function.

Low carbohydrate consumption also compromises muscle mass. Carbohydrates are what provide energy for muscle work. Weight loss through a diet with complete elimination of carbohydrates, associated with the practice of physical activity, can lead to the loss of muscle and water, not fat.

Studies published in one of the most respected medical journals, the New England Journal of Medicine, showed that individuals on this diet lose weight more quickly, but regain it in the long term, as adherence to the diet is very bad due to its limitations and monotony.

According to Dr. João Lindolfo, endocrinologist and director of the Brazilian Society of Endocrinology and Metabology (SBEM), from a behavioral point of view, the Diet of Dr. Atkins does not promote healthy eating habits. “In the context of Food Reeducation, there are no good and bad foods, but combinations and quantities that need to be respected.”

If you still want to invest in this diet model, and take advantage of the thermogenic effect of proteins, which accelerate metabolism, prolong the feeling of satiety, firm the skin, contribute to the maintenance of lean mass and avoid the plateau effect, where weight loss stalls after a while; look for a less radical version, which reduces – and does not eliminate – the portions of breads and pasta, prioritizing the integral version of these.

Also only consume lean proteins, such as fish, poultry, white cheeses, eggs and legumes, as these healthy fats do not pose a risk to the heart. Also, try not to prolong this diet, even in the mild version, for more than a month and count on the help of a nutritionist.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.