For a while now, I’ve been using proteins to lose weight. Inspired by the book of Timothy Ferriss, I went looking for scientific studies that showed that a low-carbohydrate, but protein and fat-rich diet was healthier and yielded better results. Losing weight with proteins is HOT! The scientific evidence appears to be present in large quantities and the results do not lie. At the bottom of the article, I have listed the 3 most important studies, which show that losing weight with proteins works for you. The light was on and I started the diet (or rather diet) of Timothy Ferriss.
Soon after I started the diet of Timothy Ferriss (body and body book), I started with protein shakes. Timothy Ferriss’ diet is based on protein intake and low-carb food. But to get off to a good start, it’s important to start your day with a carbohydrate-free breakfast and a minimum intake of 20 grams of protein.
The first week I started in the morning with 3 eggs with a little Zaanse mayonnaise, 4 slices of bacon and two large glasses of water. But after two weeks the eggs came out of my throat. You have to do a lot of work to get those 20 grams of protein in. And it’s almost the basis if you want to lose weight with proteins. That’s why I started looking for an alternative for the eggs. You can start with 200 grams of chicken breast, a good salmon steak… but yes… who wants to do that early in the morning?
The outcome: Protein shakes
A turbulent diet period began… 🙂 Protein shakes soon seemed to be the solution, but the road to the perfect shake was a long one. I tried maybe 10 different kinds… some even dirtier than others! Some had
A very weak taste, others just weren’t to plum and others didn’t really have a good impact on my diet.
Eventually, I ended up with these protein shakes because of the natural ingredients. The taste is fine and there are few carbohydrates in it (that’s very important!). I take about one scoop every morning and mix it with 250ml of almond milk. My experience is that if you start your day with this, you can keep it up for at least 4-5 hours… without getting hungry. Eat some more fat (a handful of almonds for example) and then 4-5 hours after breakfast your body is burning fat. I lost more than 10 kilos with this!
Why proteins help to burn fat
Proteins prevent large fluctuations in your glycemic index. A low glycemic index means that the diet contains carbohydrates that are slowly absorbed by the body. This gives you a longer feeling of satiation during the day. As a result, you don’t walk around with a feeling of hunger all day and saying ‘no’ to delicacies also becomes much easier. 1] This forms the basis of losing weight with proteins. Of course, there are other factors involved, but this is the most important one.
In addition, you need protein to build and repair your muscles. And this is really not only important if you want to bodybuild! Every effort you make will cause small cracks in your muscles. Your body repairs those cracks with the help of proteins. If you don’t get enough protein, your body won’t repair those cracks at all or too little… and then you just break off the muscles. People who exercise lightly also benefit from it. Mix the proteins with water and not with milk.
Why losing weight with proteins has no yo-yo effect
The reason why many diets cause a so-called ‘yo-yo effect’ is that many of those diets have been put into calorie restriction. And calorie reduction leads to a number of reactions in your body, of which these two reactions cause the yo-yo effect:
Your body receives too little energy to keep it running properly. From prehistoric times it has been genetically determined that our body will use less energy (and therefore calories) to survive. So your body goes into a kind of ‘frugal mode’, as it were. The result is that your body starts to prepare for difficult times… and it does this by building up fat reserves. So as soon as you quit your low-calorie diet, your body starts storing fat like crazy.
In addition, because your body receives too little energy, it will look for natural energy sources in your body. A source that can always provide the body with energy is the proteins. And your body gets these from your muscles, among other things. Your body is going to break down muscles in order to get energy. And your muscles use a lot of energy, which means that you will use even fewer calories when you are at rest. In addition, less muscle mass results in less burning. If you start losing weight with proteins, you don’t have that problem.
And so after your diet, it seems as if every pound goes through your mouth, immediately clings to your hips and belly… and in fact, it does. With the best of intentions, because your body wants to prevent it from having to draw energy from muscles the next time.
Do I have to eat low in carbohydrates?
It doesn’t have to be! I’ve benefited a lot from it myself and feel better since I’ve been doing it, but… it’s not necessary. You can lose weight with protein shakes by just doing your breakfast low in carbohydrates with a protein shake and some fat, then you’ll get through the day whistling. No hunger, no muscle breakdown and more resistant to impulsive binge eating. Of course, the effect is 10 times greater if you eat completely low-carbohydrate. In fact… it’s easier to keep it up. But starting with baby steps is better than not starting.