Protein-rich diets are becoming a popular trend in the journey to lose weight and improve health. But what will really happen if you only eat protein-rich meals for two weeks?
According to Dr. Samrat Shah, consultant physician at Ruby Hall Clinic, Pune (India), the body will experience many temporary changes, both positive and negative, when adapting to this regimen.
Reduces hunger, supports weight loss
Protein has the ability to create a feeling of fullness for a long time, causing the body to naturally consume fewer calories.
In addition, protein also has a high heat effect, meaning the body has to burn more energy to break down than carbohydrates or fat.
In the first week, diners may feel less hungry, have more stable energy and lose weight slightly due to dehydration and glycogen loss.
Impact on muscles
Adequate protein intake helps restore and develop muscles, reducing pain after exercise.
Even in a state of calorie deficiency, protein helps maintain lean muscle mass, which is a key factor in maintaining metabolic rate.
Limit carbohydrates and energy conversion
Cutting most carbohydrates means a lack of glucose, the body's main fuel source.
After a few days, the body is forced to switch to fat burning and producing ketones.
This can lead to a condition called low-carb flu with symptoms such as fatigue, headache, irritability or difficulty concentrating.
Effects on digestion
If the diet lacks vegetables, fruits and whole grains, the amount of fiber will not be enough, easily causing constipation or digestive disorders.
However, some people feel less bloated thanks to the removal of refined carbohydrates.
Consider kidneys and water balance
According to Dr. Shah, in most cases, eating a lot of protein for two weeks will not harm the kidneys.
However, protein metabolism creates waste from nitrates, causing increased urine output, easily causing dehydration. Applicants need to supplement enough water and electrolytes to avoid imbalance.
In general, a short-term, whole-protein diet can bring benefits to weight control and support muscles.
However, if it persists for a long time without nutritional balance, the risk of digestion, energy and overall health is something that cannot be ignored.
