Protein diet: see how it works –

Famous and even a little controversial, the protein diet — also known as a high-protein diet — restricts the consumption of carbohydrates and, as the name implies, increases the consumption of foods with a high protein content in each meal eaten throughout the day. .

“Proteins are organic compounds made up of several amino acids linked together. Amino acids, in turn, are formed by hydrogen, carbon, oxygen and nitrogen. Therefore, it can be said that it is one of the most important nutrients for our body”, explains the nutritionist. Nathalia Chimelli.

Due to this composition, this organic compound has a structural function in our organism (since cells are composed of these atoms) and daily consumption is essential for the maintenance of the body.

“All biological processes depend on different proteins and they are important for the formation and contraction of muscles, they make up hormones, antibodies, blood proteins, etc”, explains the postgraduate doctor in nutrology doctor Pedro Andrade.

HOW TO MAKE THE PROTEIN DIET

To understand your needs and ensure balance between foods so that your daily meals don’t lack nutrients, it is essential to seek the support of a nutritionist before starting a protein diet.

“In a normal diet, daily protein intake consists of about 0.8 to 1g of protein per kilogram of weightthat is, about 12 to 15% of the individual’s caloric intake. In a high-protein diet, intake is made above 20% of kcal or more than 1.2g of protein per kilogram of weight”, says Chimelli.

The menu of this diet can include foods of animal and vegetable origin, such as: red meat, chicken, fish, milk, eggs, natural yogurt, beans, chickpeas, peas, lentils, soy, grains such as quinoa and chia, in addition to the classic whey protein.

WHAT TO AVOID

foods that have chemical additives, such as embedded turkey breast, ham, sausage, salami etc;
foods rich in carbohydrates, such as bread in general (even if whole), pasta, tubers, and rice;
mainly simple and refined carbohydrates, such as sugars (even brown, demerara or coconut);
sweets in general;
honey.

Protein Diet x Weight Loss and Hypertrophy

With the cutting of carbohydrates — an important macronutrient that acts as a source of energy in the body in the form of glucose — the protein diet is much sought after for contributing to the weight loss process. In addition, foods rich in this organic compound are directly related to muscle hypertrophy, as well as helping to increase satiety.

“As proteins have slower digestion, they end up giving a more full feeling, which helps with weight loss. In addition, when you increase the volume of calories consumed through proteins, calories from carbohydrates are automatically reduced, which decreases insulin production peaks and consequently helps to reduce the formation of adipose tissue (body fat). Furthermore, proteins help build muscles, which, combined with constant physical exercise, increases the individual’s energy expenditure at rest, and also helps reduce body fat”, explains Chimelli.

RECOMMENDATION

With the support of a nutrition professional, the protein diet can be indicated for people who are looking for healthy weight loss, but it can also help in the treatment of diabetes, polycystic ovary syndrome, hypothyroidism, among others, according to Chimelli.

“Diets with a high protein concentration and very low carbohydrate intake, such as the ketogenic one, have been widely studied in cases of epilepsy, for example”, shares the nutritionist.

CONTRAINDICATION

Attention to excess protein ingested daily, especially in patients with renal failure, with altered renal indicators and people with hypercholesterolemia (high cholesterol). “Excess protein from animal sources impairs intestinal health, as they favor the growth of more pro-inflammatory bacteria. In addition, it can further impair the renal function of patients with this impairment”, said Andrade.