How fast can you notice changes on a diet rich in protein?

The speed with which you see physical changes, the increase in your protein intake depends on many factors, such as age, sex, level of activity, body size and composition and genetics. Studies show that protein -rich diets effectively stimulate weight loss in the 6 to 12 months, the most spectacular results occurring in the first weeks.

Effects of protein -rich diets on weight and body composition

Several studies have revealed that protein -rich diets effectively manage weight and support muscle regeneration and development. Here is what the researchers found:

• Weight loss: Through several studies, the researchers found that the regimes which included more than the recommended daily quantity of protein induced by weight loss and prevented obesity (excess of body fat).
• Increase in muscles and lean body mass: When combined with resistance training, protein -rich diets cause lean body mass gains (the weight of your body less fat) and muscle strength.
• In adults with metabolic syndrome: Protein -rich diets have led to greater weight loss in people with metabolic syndrome than diets that included the standard standard quantities.
• Prevent the weight from resuming: A review revealed some evidence that a protein -rich diet prevented people from finding the weight they have lost.

What is considered “rich in protein”?

Any diet that recommends more than the recommended daily quantities of protein is “rich in protein”. Currently, researchers define it as obtaining more than 35% of your daily energy (calories) from meat or other sources of protein.

In the United States, health authorities recommend that adults eat 0.8 gram (G) of protein per kilogram (kg) (approximately 2.2 pounds) of body weight per day. However, there is a controversy and the researchers note that this represents the quantity you need to avoid malnutrition and muscle loss.

The amount of protein you need depends on your state of health, your gender, your goals, your activity levels and your age. In most studies, protein -rich diets between 1 and 2 g per kg (2.2 to 4.4 g per book) have effectively contributed to weight loss and body composition objectives.

Before you start, talk to your health care provider benefits and the risks of adopting a diet rich in protein.

The functioning of protein -rich diets

There are several mechanisms for how protein -rich diets stimulate weight loss and change body composition. These include:

• Fullness: Eating proteins causes hormones to release, like GLP-1, CCT and PYY, which increases your “satiety”, how much you feel satisfied afterwards. Consequently, a diet rich in protein reduces the amount you eat overall, resulting in weight loss.
• Hormones in appetite: Researchers have found that increasing protein intake reduces hunger hormone levels, Ghrelin. Lower levels in the blood reduce appetite, which can stimulate weight loss.
• Metabolism: Protein -rich diets can also increase metabolism, this is how your body uses energy. The researchers found that they increased the basal metabolic rate (energy used for essential life functions) and the metabolic rate at rest (energy used at rest), causing greater calories.
• Thermal effect: “The thermal effect” is the energy necessary to decompose food. The protein has a higher thermal effect than other foods, requiring 20 to 30% of the calories you draw from it to decompose it for energy. As a result, your body burns more calories.
• Itegeenenesis: Triggered by famine, exercise or diet, ketogenesis is an alternative form of energy production. The liver produces ketone bodies by breaking down fats and amino acids, which the body uses for energy. This increases satiety and can trigger rapid weight loss.

Risks of a regime rich in protein

Generally, protein -rich diets are sure for most people and have few health risks. However, there may be health risks, in particular:

• Kidney damage: If you have received a kidney disease diagnosis, your health professional can recommend a low protein diet because proteins can worsen it.
• Kidney clats: A study revealed that eating higher levels of animal protein increased the risk of kidney stones. The same study revealed that dairy protein sources protect against this effect.
• Risk of illness: Protein -rich diets can be rich in red meat and saturated fat (a solid unhealthy fat at room temperature), which increases the risk of heart disease and colon cancer.