On the other hand you prevent that you will get the yo-yo effect. After a certain time you will have reached your ideal body weight. From then on, the intention is to gradually work back to your normal diet. It is very important to adopt a healthy lifestyle so that you do not regain weight again. Protein diet when exercising A protein diet offers benefits in many respects compared to an ordinary carbohydrate diet. Protein ensures that the muscle mass is preserved.