Obvious results after a few weeks of application
A high-protein diet has long been recognized as a method to support weight loss and improve metabolic health. According to Dr. Sohaib Imtiaz, nutritionist and preventive health expert at Harley Street Medical centre (UK): "You can start to see changes in weight, satiety and energy after only 2 - 4 weeks if you apply the right diet rich in protein, especially when combined with strength training".
Some major studies show that the obvious weight loss effect usually occurs within 6 - 12 months, especially in the early stages. Protein helps increase lean muscle mass, improve metabolism and create a feeling of fullness, thereby reducing calorie intake.
In addition to supporting fat loss, a diet rich in protein also prevents weight gain, an important factor in long-term weight control, especially in people with metabolic syndrome.
Why is protein so effective?
Protein has the ability to activate many biological mechanisms related to weight loss:
Create a feeling of fullness: Protein stimulates hormones such as GLP-1, CCK and PYY, which are signs that help the brain recognize that you are full.
Reduces hunger hormones: Protein reduces levels of ghrelin, an appetite hormone, thereby reducing food intake.
Increases heat effect: About 20 - 30% of protein energy is used right in the digestive process, meaning you burn more calories when eating protein.
Boosts rest metabolism: Research shows that a diet rich in protein helps increase the basal metabolic rate, meaning your body burns calories even when not at work.
ketone metabolism stimulation: When carb levels decrease and protein increases, the liver produces ketones from fat and amino acids, a form of clean energy that increases satiety and supports rapid weight loss.
To be considered a protein diet, the diet should provide more than 35% of total daily energy from protein (rather than the standard recommendation of 1015%). Experts recommend a protein intake of 1 - 2 grams/kg of body weight per day for best results.
Consider risks and consult experts
Although safe for the majority of healthy people, a diet rich in protein is not without risks. People with kidney disease should limit protein to avoid making the condition worse. Some studies have also shown that a diet rich in red meat and saturated fat can increase the risk of heart disease or colon cancer.
However, protein sources from dairy, fish, soy or plant are considered safer choices and have the effect of protecting overall health.
Not all proteins are the same, Dr Imtiaz emphasizes. Prioritize lean protein, low in saturated fat and don't forget to combine it with green vegetables, fruits, and exercise regularly".
Before changing your large portion sizes, consult your doctor or nutritionist for personalized advice, especially if you have underlying medical conditions such as diabetes, cardiovascular disease or kidney problems.
