Due to the great demand for diet systems, the types of diets have diversified significantly, and many studies have been conducted to understand how they affect weight loss. Among these systems, the keto diet, intermittent fasting diet, DASH diet, and Mediterranean diets have emerged, in addition to the protein diet. In this article, through the                 Dalili Medical website, we will focus on the protein diet as a means of losing weight, and we will review how to apply this diet, in addition to the most prominent foods allowed and prohibited in it. Protein is considered one of the essential nutrients that the body needs daily, as it contributes to building many tissues and muscles. Because the body cannot produce protein on its own, it is necessary to obtain it from food sources rich in it. Some studies have shown that increasing the percentage of protein in the diet can contribute significantly to weight loss.

**What is protein?**

 

Protein is the basic element in building every cell in the human body, as muscles, bones, hair, skin and even enzymes are made of proteins. Therefore, the benefits of protein for the body and its importance cannot be denied.

Protein is made up of units known as amino acids, and the body needs these acids to make enzymes and build and repair all cells.

**What is the protein diet for weight loss?**

 

The protein diet, also known as the Atkins diet, is a diet that contributes to weight loss. This diet depends on increasing the amount of protein consumed daily while reducing the percentage of carbohydrates in the diet. Eating large amounts of protein helps enhance the feeling of satiety and reduce calorie consumption, which prompts the body to burn more stored fat without affecting muscle mass or energy levels in the body.

- What is the ideal amount of protein recommended to eat daily to lose weight?

 

Eating between 1.2 to 1.6 grams of protein per kilogram of body weight per day can help burn fat without negatively affecting muscle mass. For example, if you weigh 80 kilograms, you can eat between 96 to 128 grams of protein per day. It is preferable to consult a nutritionist to calculate the appropriate amount for you.

- How much weight can you lose when following the protein diet per week?

 

The protein diet can help you lose 3 to 5 kilograms per week if followed correctly. However, weight loss varies from person to person depending on their response to the diet. Weight loss is usually greater at the beginning of the diet, as fat burning and fluid elimination occur faster.

- Does the protein diet provide rapid weight loss results?

 

Thanks to the significant reduction in carbohydrate intake during the first two weeks (the stimulation phase), the protein diet can achieve rapid weight loss results during this period. However, the rate of weight loss begins to gradually decline after that.

What is the daily amount of protein required for weight loss?

 

There are many studies that have addressed the minimum amount of protein needed for athletes and bodybuilders during the weight loss period. Although there is controversy on this topic, the prevailing opinion indicates that 2 grams per kilogram of lean body weight is considered a sufficient amount. For example, if your weight is 80 kg and your fat percentage is 10% (i.e. 8 kg of fat), your daily requirement will be 2 * 72 kg = 144 grams of protein. There is no risk of increasing this amount, provided that there are no health problems in the liver or kidneys, in addition to drinking sufficient amounts of water.

How much protein is needed to lose weight?

 

To benefit from protein in the weight loss process, it is recommended to eat 1.5 grams of protein per kilogram of current body weight per day. It is also preferable to reduce the intake of starchy carbohydrates at dinner and replace them with a meal rich in protein.

* Why is protein important for the health of the body?

 

Protein is an essential building block of life; because it is found in every cell of the body; therefore, we need to spread awareness of the importance of protein for our health.

* What are the common myths about protein?

 

The common perception about protein is that it is difficult to digest, leads to weight gain, and only helps in building the body; But protein is also essential for building immunity and fighting disease, and is also beneficial for the post-healing phase. Increasing protein intake is important for rebuilding muscle, boosting immunity, and restoring energy levels.

* What are the harms of protein deficiency?

 

Eating an insufficient amount of protein can cause weakness and fatigue and delay wound healing, and over a long period of time can lead to chronic diseases, such as obesity, diabetes, and cholesterol, in addition to malnutrition.

* Why should you add protein to every meal?

 

To get enough protein in our diet; a source of protein should be included in every meal; Start your day with a healthy breakfast that includes an egg or a cup of milk daily, and meals should include some protein foods such as chicken or lentils, and you can also eat a snack of protein-rich foods such as nuts.

**What is the ideal time to eat protein?**

 

During exercise, muscles are subject to breakdown, so it is necessary to provide the body with protein after exercise to help them recover. This also contributes to building muscle mass, which is an essential element to increase the rate of fat burning.

**Proteins as Supplements** For athletes, it can sometimes be difficult to get enough protein from natural sources. However, if you are able to meet your daily needs through your main meals, there is no need to use supplements.

The types of proteins in supplements vary depending on their source (plant or animal) and the routeExtraction and nutritional values. The following table shows the different types of protein supplements:

- **Whey Concentrate Protein**: Contains 30-80% protein, in addition to small amounts of fat and carbohydrates. It is suitable for those who want to build muscle while maintaining body weight.

- **Isolate Whey Protein**: Contains 90% or more protein and does not contain fat. It is an ideal choice for those seeking to lose weight.

**Mass Protein**: These are considered a type of protein that contains high levels of fat and carbohydrates. These proteins are suitable for individuals seeking to increase muscle mass or weight, as they provide the body with the necessary fats, carbohydrates and calories.

**Whey Hydrolysate**: Contains 80-90% protein. This type of protein is produced by exposing it to more heat, which facilitates and speeds up the process of its absorption in the body.

**Casein Protein:** It contains about 80% protein, and is characterized by its slow absorption, as it provides the body with small amounts of protein for long periods. It is considered suitable for fasting periods, as it provides the body with protein during the night and during sleep.

**Plant Protein:** These are proteins from a plant source, and are suitable for people who follow a vegetarian diet or suffer from lactose intolerance. Examples of plant proteins include: soy protein, rice protein, and pea protein.

**Beef Protein:** These are fat-free proteins, as they do not contain fat or cholesterol. They are a suitable option for those looking for an alternative source of protein.

Is it necessary to include protein in the diet?

 

The body cannot store the amino acids that make up protein, so we get the essential acids from the foods we eat. Therefore, it is important to consume protein in sufficient quantities to support the health and growth of the body.

What are the essential amino acids that must be obtained from food?

 

The essential amino acids that the body cannot produce include:

- Histidine

- Isoleucine

- Leucine

- Lysine

- Methionine

- Phenylalanine

- Threonine

- Tryptophan

**Benefits of the protein diet**

The protein diet has a number of important benefits for the body, the most prominent of which are:

. **Providing sufficient amounts of protein**: Protein plays an essential role in the body, as it contributes to the renewal and maintenance of tissues. Protein is the main component of muscles, bones, hair and skin, and these tissues need continuous repair and replacement with new protein.

. **Enzyme manufacturing**: Most enzymes in the body are proteins, and they are necessary for thousands of reactions. **Transport and storage**: Protein contributes to the transport and storage of molecules within the body.

. **Weight loss**: The protein diet helps achieve this by:

- **Increasing the feeling of satiety**: Eating sufficient amounts of protein enhances the feeling of satiety for long periods after meals, and increases satiety hormones and reduces hunger hormones. 

- **Increasing metabolic rates**: Eating protein can increase metabolic rates by 20-35%. 

- **Maintaining and increasing muscle mass**: which enhances the body's physical ability and increases calorie burning.

**Risks of following a protein diet**

 

Adhering to a high-protein diet, especially when exceeding 2 grams per kilogram of body weight, can lead to a number of health complications, the most prominent of which are:

- **Increased risk of kidney stones.**

 

- **Increased risk of heart disease and colon cancer,** as high-protein diets contain large amounts of red meat and saturated fats.

- **Nutrient deficiency,** as the protein diet may focus on protein only, ignoring other essential nutrients.

- **Constipation**, especially if the diet is low in fiber.

It is also important to note that diets that reduce carbohydrate intake may be harmful to health in the long run. It is also recommended not to follow these diets for children and adolescents due to their negative effect on them. Kidney patients should avoid the protein diet, and it is necessary to consult a nutritionist to develop a balanced and healthy diet program.

**Disadvantages of the protein diet**

Disadvantages of the protein diet include the following:

**Osteoporosis** Protein-rich foods, especially those based on meat, can lead to loss of bone density in women aged 65 and over. This happens because the protein diet requires the secretion and processing of larger amounts of calcium, which may lead to its withdrawal from the bones if it is not available in the body.

**Kidney problems** The protein diet may put pressure on the kidneys, as they have to filter proteins and get rid of excess nitrogen and other resulting waste. Therefore, this diet may be dangerous for people with kidney problems.

**Diabetes** There may be a relationship between diabetes and excessive protein consumption. The body is forced to burn fat and protein for energy, which leads to a buildup of ketones. When ketone levels rise due to a lack of insulin, this can cause a diabetic coma.

Although dietary restriction alone cannot cause this, research has shown that having a high protein and low carbohydrate diet may help maintain blood glucose levels.

**Cancer** There is no conclusive evidence that a high protein diet causes cancer, and this topic is still being researched and studied to confirm any potential effects.

**Weight gain** Consuming large amounts ofProtein can lead to weight gain if not consumed in moderation with exercise. Therefore, it is important to consume protein in appropriate amounts when trying to lose weight.

**Digestive problems** A high-protein diet may cause digestive problems, such as bloating and constipation, as consuming large amounts of protein may make the meal heavy and difficult to digest. Therefore, it is recommended to consume reasonable amounts of protein to avoid any digestive problems.

**Dehydration** Sometimes, many people may suffer from dehydration and feel very thirsty when consuming large amounts of protein.

. **Bad breath**: This smell results from consuming large amounts of protein while reducing carbohydrates. This smell can be reduced by drinking plenty of water, cleaning the mouth and teeth regularly, and chewing gum.

. **Change in bowel movements**: This may lead to constipation or diarrhea due to reducing the intake of carbohydrates that contain fiber. To avoid this problem, it is recommended to drink sufficient amounts of water and reduce fats in meals.

**Protein Diet Method**

 

There are several types of high-protein diet systems, which depend on increasing the percentage of protein compared to carbohydrates. The most prominent of these systems are the Atkins diet and the Dukan diet. It is necessary to consult a nutritionist to determine the appropriate amount of protein and calories for each individual, in addition to distributing meals in a balanced manner. The following is an example of a protein-based diet for a week, which provides the body with about 100 grams of protein per day:

**Day One**

- **Breakfast:** Three eggs, a slice of toast, and a tablespoon of almonds.

- **Lunch:** Avocado salad with cheese and orange.

- **Dinner:** 170 grams of meat with sweet potatoes and grilled zucchini.

**Day Two**

- **Breakfast:** A protein shake with milk, prepared using protein powder, with a cup of coconut milk and strawberries.

- **Lunch:** 114 grams of salmon with mixed vegetables added to olive oil and apple cider vinegar.

- **Dinner:** 4 oz grilled chicken with quinoa.

**Day 3**

**Breakfast:** Oatmeal with yogurt and ¼ cup walnuts.

**Lunch:** 4 oz chicken with avocado and red pepper.

**Dinner:** Brown rice with beef stew and vegetables.

**Day 4**

**Breakfast:** Three-egg omelet with cheese, hot peppers, and black olives.

**Lunch:** Leftover brown rice with beef and vegetables from the previous day.

**Dinner:** 4 oz fish with lentils and cauliflower.

**Day 5**

**Breakfast:** Cheese with chopped walnuts, apple, and cinnamon.

**Lunch:** 4 oz salmon with whole grain bread and carrot juice.

**Dinner:** Chicken balls with pasta.

**Day 6**

**Breakfast:** Three eggs with half a cup of chopped potatoes and 28 grams of cheese.

**Lunch:** Leftover chicken balls with pasta from the previous day.

**Dinner:** Tortilla sandwiches containing 85 grams of shrimp with grilled onions, bell peppers, and red beans.

**Day 7**

**Breakfast:** Pancakes made with protein powder with a quarter cup of chopped walnuts.

**Lunch:** Greek yogurt with nuts and pineapple.

**Dinner:** 170 grams of grilled salmon with potatoes and spinach

Important tips when following a high-protein diet***

 

Before starting any diet that relies heavily on protein, it is essential to consider the following tips:

1. **Calculate your body's protein needs**: This step is very important to avoid any side effects resulting from consuming large amounts of protein. It is best to consult a nutritionist to do this calculation, but it can also be calculated personally by multiplying your weight in kilograms by (0.8-1.2) grams of protein.

2. **Eat at least 25-30 grams of protein at each meal**: Eating this amount at each meal helps you lose weight and maintain muscle mass.

3. **Combine animal and plant proteins**: It is important to eat a mix of animal and plant proteins to increase the diversity of your diet and make it more beneficial.

4. **Choose high-quality protein sources**: Focus on eating fresh fish, eggs, dairy products, and other high-quality protein sources, instead of processed meats such as bacon.

5. **Eat whole grains**: Whole grains such as quinoa and chia are a good source of carbohydrates, which contributes to a balanced diet.

6. **Eat a balanced meal**: The meal should include vegetables and fruits in addition to proteins.

**How ​​to Apply the Protein Diet**

 

If you have decided to follow the protein diet to lose weight, it is important to understand the different stages of its application and how each stage works. To simplify, the Atkins weight loss system consists of four main stages:

1. **Stimulating the body to burn fat:** This stage lasts for two weeks from the start of the diet, where the amount of carbohydrates consumed is significantly reduced, to less than 20 grams per day. In this stage, protein and fat intake is increased, with the allowance of eating fruits and vegetables with a low carbohydrate content, such as leafy greens and cucumbers.

During the stimulation stage, the body can lose weight significantly and quickly, as the loss may reach 8 kilograms within two weeks. This happens as a result of the body consuming a large number of calories resulting from burning fat stores, in addition to getting rid of large amounts of fluids.

**2- The balancing stage:** In this stage, a limited amount of carbohydrates is introduced to the diet, by eating some types of nuts such as walnuts, almonds and walnuts, in addition to a small amount of fruits and vegetablesLow-carb diets.

**3- Pre-target weight stage:** When approaching the desired weight, the amount of carbohydrates is increased along with protein in the diet. At this stage, the rate of weight loss is reduced.

**4- Continuation and weight maintenance stage:** When reaching the ideal weight, you can eat healthy carbohydrates such as complex carbohydrates in appropriate amounts without worrying about gaining weight. At this stage, the weight is stabilized without fear of increasing it.

It is not necessary to fully adhere to the previous stages, as you can stay in the stimulation stage for a long time until you achieve the desired weight. This system is similar to the keto system, where large amounts of protein and fat are consumed while reducing carbohydrates, which achieves excellent results. You can also skip the stimulation stage and move directly to the second stage, which includes eating fruits and vegetables that contain carbohydrates while increasing the amounts of protein, which also contributes to achieving good results in weight loss.