Criticism of the diet

Criticism of the protein diet is mainly expressed because too much protein consumption can lead to overloading of the kidneys and severe metabolic disorders. In addition, an unbalanced diet can lead to a lack of important nutrients and vitamins. Another criticism is that the complex components of a balanced diet are often not mentioned when presenting such diets and that the potential dangers of too high protein intake and an unbalanced diet are not pointed out.

How much can I lose weight with this diet form?

With a protein diet – as with any other form of diet – it is better not to lose too much at once but rather continuously over a longer period of time. A guideline value is on average half a kilo per week. However, the value depends very much on various factors such as initial weight, gender and physical activity. Whoever forces a larger weight loss in the same time, loses mainly water but also muscle mass. In addition, if you lose a lot of weight in a short period of time, you can expect a pronounced yoyo effect.

How can I avoid the yoyo effect with this diet?

One of the great advantages of the protein diet compared to other diet forms is that the yo-yo effect occurs less frequently or is at least less pronounced. Anyone who wants to do something in addition to avoid a yo-yo effect should be physically active alongside their diet and beyond. Sport or at least exercise by taking a brisk walk for about 30 to 60 minutes a day is recommended. In addition, the proportion of carbohydrates should not be increased too quickly after the diet and mainly those that are digested slowly (such as wholemeal products) should be chosen. Otherwise a yo-yo effect threatens also after a protein diet.

Protein diet for muscle building

A protein-rich diet is very important for muscle building. Among other things, proteins or protein are the building material of the musculature. In order for the body to gain muscle mass, however, it also needs energy in the form of calories, more than it needs to maintain bodily functions.

This is contrary to the principle of a diet, as less calories have to be consumed than the body needs in order to draw on its reserves. If you want to build muscles, you should follow a protein-rich diet, but also consume sufficient high-quality carbohydrates and fats as energy sources.Therefore, the protein diet is not suitable for muscle building. However, this form of diet can at least counteract the undesirable side effect of many diets, the reduction of muscle mass.