For a while I have been using proteins to lose weight. Inspired by the book by Timothy Ferriss, I went looking for scientific studies that found that a low-carb, but high-protein and fat-rich diet was healthier and produced better results. Losing weight with proteins is HOT! The scientific evidence appears to be in large quantities and the results do not lie. At the bottom of the article I have listed the 3 most important studies that show that weight loss works with proteins. The light was therefore green and I started the diet (or actually diet) of Timothy Ferriss.
Quite soon after I started the Timothy Ferriss diet ( body a body book ), I started protein shakes. The Timoty Ferriss diet is based on protein intake and low carbohydrate eating. But to make a good start, it is important to start your day with a breakfast free of carbohydrates and an intake of at least 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 still have to do quite a bit to get those 20 grams of protein. And it is almost the basis if you want to lose weight with proteins. That is why I started looking for an alternative to the eggs. So you can start with 200 grams of chicken fillet, a generous salmon steak … but yes … who wants to get up early in the morning?
The outcome: Protein shakes
A turbulent diet period began … 🙂Protein shakes soon seemed the solution, but the road to the perfect shake was a long one. I tried maybe 10 different varieties … one even dirtier than the other! Some had
a very bad taste, others just couldn’t be plum and others didn’t really have a good impact on my diet.
I ended up with these protein shakes because of the natural ingredients. The taste is great and there are few carbohydrates in it (which is very important!). I take about 1 scoop every morning and mix it with 250ml almond milk. My experience is that if you start your day with this, you will last at least 4-5 hours … without getting hungry. Eat some more fat (a handful of almonds for example) and the 4-5 hours after breakfast your body is burning fat. I lost more than 10 kilos with this!
Why proteins help in burning fat
Proteins prevent large fluctuations in your glycemic index. A low glycemic index means that the diet contains carbohydrates that are absorbed slowly by the body. This gives you a feeling of satiety for longer during the day. As a result, you do not feel hungry all day long and saying no to delicacies becomes much easier. [ 1 ] This forms the basis for weight loss with proteins. Of course there are more factors that play a role, but this is the most important.
You also need proteins to build and restore your muscles. And this is really not only important if you want to body build! Every effort you make causes small cracks in your muscles. Your body repairs those cracks with the help of proteins. If you do not get enough protein, your body will not repair those cracks at all or not enough … and then you break down 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 are used for calorie restriction. And calorie restriction leads to a number of reactions in your body, of which these two reactions provide the yo-yo effect:
Your body does not get enough energy to keep your body running properly. From ancient times it is genetically determined that our body will use less energy (and therefore calories) to survive. Your body goes into a kind of ‘fuel-efficient mode’. As a result, your body starts to prepare for difficult times … and it does so by building up fat reserves. So as soon as you stop your low-calorie diet, your body starts storing like crazy.
In addition, because your body doesn’t get enough energy, your body starts looking for natural energy sources in your body. A source that can always provide the body with energy are the proteins. And your body gets it from, among other things, your muscles. Your body will therefore break down muscles to get energy. And your muscles use a lot of energy, which means that you will use even fewer calories at rest. In addition, less muscle mass ensures less burn. If you are going to lose weight with proteins, you do not have that problem.
And so after your diet it seems as if every pound goes through your mouth, directly clinging to your hips and stomach … and actually that is true. Although 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 completely low in carbohydrates?
You don’t have to! I have benefited a lot from it myself and feel better since I did it, but…. it is not necessary. You can lose weight with protein shakes by just doing your breakfast low in carbohydrate with a protein shake and some fat, then you will get through the day whistling. No hunger, no muscle breakdown and more resistant to impulsive binge eating. Of course, the effect is 10 x greater if you eat completely low in carbohydrates. In fact … that is easier to maintain. But starting with baby scoops is better than not starting😉
Some small tips
This protein shake works best for me and I think the tastiest tastes (with free shake cup)
The book by Timothy Ferriss is highly recommended
For me, losing weight was a little faster when I started taking these caffeine tablets (don’t you bounce;))
Studies that endorse my experience
Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adolescents
A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women
Comparison of energy-restricted very low-carbohydrate and low-fat diet on weight loss and body composition in overweight men and women
Low carbohydrate food
On this blog we write a lot about low carbohydrate eating and low carbohydrate diets. Read more about the low- carbohydrate diet.