All You Need to Know about the Protein Power Diet - Rivertea Blog
Monica Munteanu | On 12, Jun 2013
It’s summer already and you’re probably looking for ways to get in shape quick for your vacation in the sun. There’s nothing like feeling great while prancing down the beach or dancing in a club with all eyes on you the whole night.
Losing weight and getting fit doesn’t just happen over night, but once you’ve made the decision to do it, you’re on the right track. When it comes to getting rid of a couple of pounds the healthy way, there should be no starving yourself. So why don’t you try the Protein Power Diet?
Many people have praised it and it’s the go to diet for years now, but how do you know it’s the right choice for you. Keep reading and you’ll find out how it works, how to use it and what you’re allowed to eat.
More protein = less pounds?
Researchers suggest that high protein diets help you better control your appetite and calorie intake. Eating more protein and less carbs, backed by regular exercise, are thought to reduce blood fats and help maintain tissue while burning the fat. And the best thing is that you won’t get hungry along the way.
It’s not really certain how protein works to reduce appetite. Researchers believe this may be because protein causes the brain to receive lower levels of appetite-stimulating hormones. What also helps is that consuming fewer carbs has an effect on hunger hormones.
Another reason why you may lose weight is that your body spends more resources processing the protein then it does with carbohydrates. This means that out of 100 calories of protein, you’ll burn about 20 to 30 ca, while compared to 100 ca of carbs, you only lose 5 to 10 ca. Protein also helps preserve muscle mass, which burns more calories than any other, resulting in weight loss.
Donald Layman Ph.D., researching the matter, found that the high protein, leucine rich diet with lower carbohydrates is active in diminishing weight and has a high impact on cardiovascular health. Leucine prevents muscle loss, which means that during the diet you only get rid of the fat, compared to a carbs diet where you lose muscle mass. Now you won’t just be skinny, you’ll have the build to back it up.
How does the diet work?
The protein diet is based on the idea that by controlling the level of insulin you can regulate your blood pressure, cholesterol, triglycerides and fat storage. The high levels of insulin inhibit the breakdown of fatty deposits in your body. On the other hand, low levels produce a hormone that seeks energy from the body’s supply of stored fat, which, in addition, cause the loss of weight.
In the initial phase of the diet your body will be in a state of ketosis. This means fat breaks down and ketones, incompletely burned fat, are produced and eliminated. So you are dropping the fat without having to actually burn it off.
There are three phases of the protein diet: Intervention, Transition, and Maintenance. The main difference is the amount of carbohydrate allowed. In the first phase the sources of carbs are fairly stricted. Both protein and carbohydrate eating are spread over 3 meals, and snacks if desired. In the second phase, you can move up the carbs level to 15-20 grams a day. For the last period, raise the carbohydrate intake until the level where your weight and health indicators are stable. Make sure you learn how to count carbs before starting this diet.
What can you eat?
Vegetarians will have a hard time with this diet, but if you love animal based foods you’re going to have a blast. Steak, eggs and cheese are some of the main ingredients you should have on your plate during this time.
You can get your protein from fish, poultry, red meat, low-fat cheese, eggs and tofu and you should have a list of low carb fruits and vegetables by your side at all times. This includes asparagus, broccoli, bean sprouts, cauliflower, cabbage, celery, collards, cucumbers, dill pickles, green onions, bell peppers, sweet peppers, hot peppers, mushrooms, okra, onions (raw only), radish, rhubarb, sauerkraut, spinach, turnip, watercress, zucchini, lettuce. After reaching the maintenance phase you can also have artichoke, avocado, beets, carrots, chick peas, corn, parsnips, peas, beans, lentils, plantains, all potatoes, pumpkin, sweet corn and squash.
You should be drinking at least eight glasses of water a day. Coffee and tea are permitted, also any diet sodas and a glass of wine or light bear is ok. To keep healthy add some daily supplements to your diet, like: omega3, multivitamins, calcium and potassium. For snacking you can have nuts and seeds, oatmeal, protein bars or a light yogurt.
All in all, you can have almost anything you want as long as you make sure it’s carb free and no sugar, nutrient rich and low in calories.
Are you ready to work for the summer body you dreamt about all year? Keep in mind that no diet is complete without exercise so take 30 minutes a day to workout. Also, you need to keep healthy and take care of yourself so make sure you check with a doctor before starting this or any other diet. Be fit and smart!
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