According to many nutrition experts, a high-protein, low-carb diet is the ideal solution for anyone looking to stay fit and / or lose weight . The reason behind this choice is simple: proteins have a greater satiating effect than carbohydrates, they do not raise blood sugar and allow us to reduce the daily calorie intake without effort. Also, the body burns more calories to digest them than sugars. Of course, it is not always necessary to start a restrictive diet , as many think (also because this is a solution that only a nutritionist can recommend , proposing a personalized food plan): we can simply choose to give more space to proteins in the diet., without exaggerating the intake of carbohydrates, and still see remarkable results.
In any case, to avoid deficiencies and to make use of a varied diet (and therefore not only “loaded” with proteins), it is always advisable to consult a dietician, but shedding some light on this does not hurt.

What is the protein diet?
The protein diet is a food plan that leads to the intake of a greater amount of protein and a lower intake of carbohydrates (compared to the generally recommended requirement according to the distribution of macronutrients typical of the Mediterranean tradition). According to nutrition experts such as Zoe Harcombe and Barry Sears, creator of the Zone diet,  this is the best solution for those who want to lose weight , but it must consist of meals composed of 40% carbohydrates (compared to 50-60% traditional), about 30% protein and 30% healthy fats.
This is a good combination of nutrients thanks to which, getting more protein and more  protein foods  right from breakfast, it is possible to help the body to maintain lean mass and, at the same time, to burn fat and increase the sense of satiety thus curbing the appetite.

Proteins are also the essential macronutrient for the development and health of muscles and, therefore, prove to be an ideal resource for those who practice sports who, however, still need specific advice on sports nutrition , having the need to assimilate the right amount of healthy carbohydrates (i.e. natural and from whole sources), useful for increasing energy levels (a protein diet prepared according to the needs and type of training carried out by the athlete is therefore a must).
In any case, anyone who decides to focus on a protein diet should know that the foods rich in proteins that will have to take a lot of consideration will be:
fish, eggs, lean meat (chicken, turkey, lean veal), cheeses and low-fat dairy products (cottage cheese, quark, skyr, Greek yogurt), tofu, soy and other soy products (tempeh), nuts and seeds, legumes such as lupins.
Does a protein diet mean excluding carbohydrates? We have already seen that a protein diet can be low-carb, but not necessarily “zero carb”. Let’s see the carbohydrate-based foods recommended if you want to lose weight ( CONTINUED ON PAGE TWO )