The HPD diet, also known as the High Protein Diet (HPD), as a diet where protein intake accounts for more than 20% of total energy intake. Whether you're consuming various meats and eggs or using protein powder, this approach of increasing protein intake while reducing fats and carbohydrates can lead to rapid weight loss in a short period (3-6 months).
Protein can extend the feeling of fullness more than carbohydrates and fats. When we're not constantly plagued by hunger, we naturally reduce the portion size of our next meal.
Additionally, protein has a higher thermic effect (the phenomenon where energy expenditure increases due to food consumption). In other words, the body requires more calories to digest protein compared to carbohydrates and fats. This is another reason why increasing protein intake can aid in weight loss.
Better mobilization of visceral fat, extended fullness, and a higher thermic effect of food. With these benefits of the HPD diet in mind, how much protein should you be consuming?
Protein ≥ 20%
So, How Should You Eat?
In the high-protein diet, protein intake is calculated based on each individual's lean body mass (the weight of the body excluding fat).
For those who are hearing about lean body mass for the first time or can't measure it, don't be disheartened. We can estimate it based on caloric intake and body weight.
Women who are trying to lose weight generally consume about 1300 calories per day, with protein making up 25%, which equates to a need for 81g of protein. To get 80-90g of protein, you would need to consume approximately 400g of lean meat (in addition to eggs and milk for breakfast, you should aim for a fist-sized portion of lean meat for both lunch and dinner).
Ready to Give It a Go?
Hold On, Is HPD Really Suitable for You?
Are you tempted? Don't rush into it just yet! I want to remind everyone to determine if the HPD diet is truly suitable for you before trying it!
The "Blue Paper" evaluates the high-protein diet as being more suitable for adult obese individuals with high blood lipid levels, with a recommended duration of no more than six months. It is not suitable for pregnant women, children, adolescents, the elderly, or those with kidney function abnormalities.
Furthermore, within 3-6 months, strict dietary control such as reducing salt and sugar intake may dampen your enthusiasm for life. If you have an extraordinary love for food, the HPD diet may not be the right choice for you.
After careful consideration, those who decide to proceed can get a more accurate assessment of their body by visiting a hospital and then control and plan their diet accordingly!
I hope everyone can find a weight loss method that suits them and stick with it for the long term. The person who wants you to be better more than anyone else in this world is yourself! The journey of weight loss is definitely one that relies on your self-motivation and willpower, so you won't regret every today and tomorrow.
