High-protein, low-carbohydrate diet: lose weight fast and gain muscle

High-protein, low-carbohydrate diet: lose weight fast and gain muscle

Combining the principles of hyper-protein and ketogenic diets allows you to combine health, improved fitness and taste

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Following a diet rich in proteins and low in carbohydrates, i.e. characterized by an important substitution of the second nutrients with the first, it can be very useful for those who aim for a rapid weight loss and intend to improve muscle tone.

A mix between the ketogenic approach and hyper-protein diets, this scheme does not provide for rigid relationships between the macronutrients that are brought to the table. Going into detail on this way of managing the supply of nutrients, it is worth remembering that there are several diets that respond to the characteristics we are focusing on, namely the richness in proteins and the low content of carbohydrates.

In this category it is possible to include the Zone diet, but also the Sugar Busters diet, a diet created in 1998 and characterized by very frugal meals in terms of caloric intake.

In general, combining the presence of an important protein share and moderation in carbohydrate intake can bring several health benefits. As we mentioned earlier, weight loss can be involved.

What is this result due to? Without a doubt, to proteins that, as shown by several studies among which it is possible to cite a joint Austrian and US research work published in 2014, favor the reduction of appetite (to notice improvements in satiety levels is sufficient, scientific data in hand , bring meals characterized by 25-80% of the calories coming from proteins). Also not to be forgotten is the fact that, also by virtue of these nutrients, it is possible to preserve muscle mass even if kg are lost.

We could go on and on to list the benefits of the high-protein, low-carbohydrate diet! Among the various pros, we mention the reduction in blood sugar, as well as the decrease in cardiovascular risk factors.

When approaching this eating pattern, there are a few pointers to keep in mind. The main ones include the attention not to overdo it with proteins. Premising the fact that the specific quota varies according to gender, weight and aspects such as the aptitude for physical activity, we remember that, on average, a physically active healthy adult should take 1.2 / 2 grams of protein for kg of body weight every day.

Having clarified this aspect, we can indulge ourselves by giving space to foods such as eggs, fish, white meat, tofu, non-starchy vegetables. An example of a daily menu of those who follow a low carbohydrate and high protein diet can include an omelette breakfast prepared with avocado, pepper, spinach and mushrooms.

For lunch, however, you can put a green salad on the table with the addition of fresh non-starchy vegetables – e.g. peppers – accompanied by a turkey burger. At dinner you can choose peppers stuffed with minced turkey meat. Snacks should not be missing. Some idea? A good chia pudding with berries.

We conclude by remembering that this diet should only be started after asking your doctor for advice.

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