The high-protein diet encourages weight loss while maintaining muscle mass. How does it work? What kind of menus are involved?
Like most weight-loss diets, the high-protein regime is based on reducing calorie intake.
Let’s remember that for the body to work properly, it needs a daily intake of macronutrients which are used for building cells and providing them with the energy they need to function. These macronutrients consist of:
By focusing on protein-rich foods and reducing intake of carbohydrates and lipids, the high-protein diet produces a deficit in calories which, after a few days, results in weight loss(1).
For a diet to result in weight loss, it has to reduce daily calorie intake. A deficit of 500 kcal a day is believed to be the right level because it is large enough to force the body to draw on its reserveswithout leading to fatigue or hunger.
Each macronutrient has its own particular calorie load.
It’s also important to understand that the process of digesting proteins uses up more energy than that of carbohydrates or lipids. This means that proteins are not only one of the nutrients with the fewest calories, but that the body burns more calories when digesting them (2). The high-protein diet was developed on this basis.
As this diet produces a deficit in calorie intake while maintaining a a high level of protein, it results in weight loss without any significant loss of muscle mass. Indeed, compared with a typical slimming diet, the high-protein approach substantially reduces muscle breakdown .
In addition, it maintains the sensation of satiety. The fact that you don’t feel hungry in between meals means you can space them out and you won’t get the urge to snack(3). Losing weight without feeling hungry makes it easier to stick to the diet over the long term.
The cravings we often experience when dieting are caused by fluctuating pancreatic hormone levels in the blood. By maintaining a low carbohydrate intake these levels stabilise and the urge to snack in between meals recedes (4).
The main downside of this diet is that, in order to work well, it must be followed to the letter. You may therefore have to eat differently from those around you
When following a high-protein diet, the kidneys have to work harder than normal. So make sure you drink plenty of water to compensate for your increased protein intake.
In addition, given that the potential risks of excessive protein consumption have yet to be clearly determined, be sure to seek medical advice before starting this diet (5).
The secret of this diet lies in ensuring the correct proportions for each type of macronutrient. It’s important to remember that at each meal, you need to eat three portions of protein, one of carbohydrates and one of lipids. This 3:1:1 ratio forms the basis of this new nutritional balance.
Proteins are the primary elements that make up meat and fish. They are also found at significant levels in seafood, eggs, dairy products, nuts and some vegetables.
To increase your protein intake, you can also incorporate whey protein into your diet (for example, with our Undenatured Whey Protein Isolate product).
Breakfast | Lunch | Dinner |
---|---|---|
|
|
|
Note: following a high-protein diet involves reducing your intake of certain foods and may therefore lead to dietary deficiencies. In order that you don’t fall short on vitamins and minerals, it’s a good idea to take a supplement that provides certain vitamins, magnesium and calcium. We’d suggest choosing a multivitamin supplement (such as Daily 3). Make sure too that you get enough potassium and sodium.
By reducing your carbohydrate consumption, you also risk an inadequate fibre intake. So try to obtain it from other foods or from supplements (such as organic acacia gum or fructo-oligosaccharides, an excellent source of fibre).
It’s important to bear in mind that the body also needs lipids and that this diet involves a significant reduction in lipid intake. You can, however, supplement with omega-3, a fatty acid essential for good health (the best choice is Super Omega 3, the purest and most stable EPA/DHA supplement available).
References
Keywords
13 Hours
The address correction app put in the incorrect address and I missed it when I hit the accept option. I noticed it when the order was already in route and called customer service to request that they change it to the correct address as the shipper and they were right on top of it. They called me back right away and changed the address. They sent a new email with the tracking information and called me to let me know it was all taken care of. Really happy with the product and customer service.
B Ball
1 Days
Fast service good products.
PERCY
7 Days
GREAT HONEST COMPANY!! FAST SERVICE!
HENDERSON B.
9 Days
EVERYTHING!! NO ISSUES!
DOMINIC
10 Days
The service has been good. However, the telephone and email responses were better before. Most of the products are great. Returns are processed promptly, and I do believe this is an honest and caring company. I plan to continue to buy your products.
DANIEL FORD
13 Days
My order arrived when promised in the condition described
Lisa
22 Days
10/13/24 Y ou were a bit slow to respond, but still helpful.
David Rolston
27 Days
I received wehat I ordered in a tiomely fashion. Great job to the whole staff 👏
Monica P
27 Days
Pomises products that work.Fast shipping. Will recommend to family and friends.
NEW Virginia
28 Days
Excellent product. Timely delivery. Only had one issue over the last few years. Great. Thanks
LEGG Jennifer
31 Days
I trust this company and product as I tolerate the bacillus coagulans very well and feel better overall when I am taking it . Thank you for offerring this product as a company . And thank you for an easy ordering process.
Barbara J
32 Days
Always fast & quick service/delivery. Top products
Brett
34 Days
The peanut sugar free one was very rancid tasting… the nuts were old. Everything else was amazing
MOORE Jennifer
37 Days
I purchase hyaluronic acid from Super Smart because it's the highest Dalton rating I could find. Shipping could be a day or two faster.
Kathy
41 Days
Fast shipping; availability of products.
Paul