A protein diet is an excellent choice not only to lose fat, but also to gain muscle mass. The main problem of our society is the eternal struggle with excess weight, so we will focus on the fat-burning abilities of the protein diet.
According to statistics, 90% of people call a protein diet a complete abstinence from simple and complex carbohydrates with maximum intake of animal protein foods. In fact, this is a completely wrong conclusion, because the long-term rejection of carbohydrate foods leads to many unpleasant moments. The most common are complications of the gastrointestinal tract and impaired renal function. In order not to dispel unnecessary myths, it is necessary to properly apply a protein diet to lose weight.
Pierre Dukan is considered the founder of the protein diet, but the benefits of protein foods were known in the past. Well-known nutritionists and scientists of the last century have repeatedly noted the benefits of proper nutrition. The Robert Atkins diet also has similarities to a protein diet. Therefore, we can conclude that it is the dignity of all nutritionists and scientists who have dedicated their lives to learning proper nutrition for humans.
Basic Features of Protein Diet
Forget the name of this method to lose weight, because no one will forbid you to consume carbohydrates. Do not rush based on the name of the diet. To maintain a positive energy balance and the normal functioning of all internal organs, complex carbohydrates must be found in any fat-burning complex, and a protein diet is no exception. The body constantly needs a number of nutrients, vitamins and minerals. What many call a protein-based weight loss method can be attributed to a carbohydrate-free diet that essentially changes protein and carbohydrate days.
Relax, because fats and carbohydrates will become an integral part of weight loss, but will be consumed at a certain time when the body needs it the most. Using the protein method to lose weight, you will not necessarily have to go hungry, because you will eat a limited number of meals a day. The more basic foods and snacks, the faster the metabolism, and the speed of biochemical processes depends on how the body carries calories to the subcutaneous fat.
Your protein menu should be planned in advance. It is ideal to prepare all the necessary food early in the morning and distribute it evenly in the dishes. Now you can eat a pre-cooked meal every two hours, no matter where you are, at home, at work or on public transport. Admission can be between 4 and 10, there is no exact recommendation, everything is very individual.
When are carbohydrates and when are proteins?
All carbohydrates should be consumed in the first half of the day, preferably before 13. 00. In the morning, all glycogen stores (extra energy stored by the body in muscle tissue and the human liver) are completely depleted, and therefore a person who wants to get rid of subcutaneous fat also needs carbohydrate intake. All the calories received will go to the body's energy needs.
For the same reason, it is ideal to do morning jogs that burn pure subcutaneous fat, otherwise the glycogen store is empty. This forces the body to use alternative energy sources.
What should be the amount of carbohydrates?
The amount of complex carbohydrates should be determined individually. Some can lose weight by eating 200 grams of rice a day, some will gain weight by consuming so many carbohydrates. The key is not to overdo it and gradually reduce the amount of carbohydrates in your diet.
For example, if you consume 2, 500 calories a day, you don't need to reduce your food intake to 1, 500 the next day. This will be perceived by the body as a threat to existence, and the body will begin to take measures to slow down the burning of subcutaneous fat as much as possible. First, the metabolism will be greatly reduced, and secondly, the small amount of calories supplied will also be converted into subcutaneous fat. If your goal is a long-term marathon, load up on carbs once a week and significantly increase your complex carbs.
Recommended carbohydrates:
- rice, buckwheat, coarse wheat pasta; various grains; oatmeal;
- Use citrus fruits;
- Eat a limited number of tomatoes, cucumbers and cabbage from vegetables.
How to eat protein foods?
Working with protein foods is very simple, after 13. 00, eat in single portions, throat-free, natural low-fat protein foods. Fruits and vegetables can be eaten in unlimited quantities in the early stages of the diet, then it is necessary to exclude fruits that contain simple carbohydrates, such as bananas, apples, grapes and everything that falls into this product category.
Among animal proteins, choose the following products:
- lean meats, beef, chicken breasts, rabbit, poultry and veal;
- dairy products with a fat content not exceeding 5%;
- Eggs, seafood and seafood will provide your body with not only premium protein but also healthy omega fats.
Who is the Protein Diet for?
- First of all, professional athletes and young people with active lifestyles can be included in this category. The value of a protein diet for the above people is the ability to burn subcutaneous fat without losing much muscle mass. If you want to maximize muscle growth, it is also possible with a protein meal without getting fat openly.
- It is not recommended for the elderly to get rid of excess body fat using a protein menu. Excellent health and 100% functioning of all internal organs are required for complete digestion and assimilation of protein foods. Of course, when a person reaches the age of 50, his body is not as productive as it was at a young age. Therefore, an older person will not be able to tolerate an ineffective protein diet for their health. Complications can be of the following nature: the appearance of blood clots, increased blood clotting and problems with the digestive system. It is not worth the experience, it is better to apply more appropriate methods for people belonging to this age category.
- Men tend to eat more protein than women because they like to eat more meat. For the beautiful half of humanity, it is more difficult to find themselves in sweets and build a protein diet of animal origin. In principle, the protein menu can be changed and other protein products can be used instead of meat: fish, eggs, dairy products, seafood.
- Pregnant women can use a protein diet for weight loss with great effectiveness without harming the baby and their health. Eating in this way will help to normalize weight and prevent daily gain and excess water.
- If you are in perfect health and want to lose weight, of course, a protein diet will work for you. This method is not as difficult and difficult to tolerate as some mono diets, so you will not experience psychological and physical discomfort by sticking to a protein menu.
Basics of Protein Diet
Proper distribution of nutrients during the day allows you to control the secretion of the hormone insulin, which manifests itself only when a person has a lot of sweets or complex carbohydrates. Blood glucose rises sharply, and insulin transfers excess energy to the subcutaneous fat.
Carbohydrates in the morning are an important fuel to provide the body with energy throughout the day. Protein foods and fiber require the body to burn far more calories than those in these foods for assimilation and digestion, so it is impossible to gain weight from them. On the other hand, a protein menu stimulates metabolism, so bodybuilders consume whey protein before bed.
Benefits of a Protein Diet
- Complete burning of subcutaneous fat and maximum retention of muscle mass. Which is also important for female sex.
- Accelerates metabolism, which allows you to lose weight for a long time after the abolition of the diet. If you lead a healthy lifestyle after eliminating protein foods, you can forget about fats forever.
- There is no psychological or physical pressure, because your diet consists of a variety of tasty and healthy foods.
- Ability to adhere to a protein diet for a long time.
- The body receives all the necessary nutrients, vitamins and minerals.
Harm of a protein diet
If you follow a classic protein diet and consume only protein and do not use the carbohydrate scheme described earlier, this can have some negative consequences.
- First, long-term protein intake can cause calcium to leach out of the body and micronutrients, which can seriously damage the health of your skeletal system. Second, a pure protein menu has a negative effect on the functioning of the kidneys and digestive system. Therefore, people with the above organ diseases should not follow a protein diet.
- Third, if you are over 60, forget your protein diet and use a mixed diet to actively burn subcutaneous fat. Talk to your doctor and dietitian before using a protein-based weight loss method.
How long does it take to stick to a protein diet to get results?
There is no single answer to this question, everything depends on many factors. The basics are: age, gender, disease, body fat percentage, genetic predisposition to weight gain. For example, if you are 40 years old and have just decided to get rid of pounds accumulated over the years, it will be difficult to convince your body to start spending on emergency supplies.
The main thing is not to be too proactive and not to speed up the weight loss process. Normal loss is between 0, 5 and 2 kilograms per week, there is no need to accelerate. The protein diet described in our article can be used until the desired result is achieved, it contains carbohydrates, vitamins and minerals, so harm to health is excluded.
One-week protein diet menu
First day
- 200 qr. Pour a tablespoon of oatmeal with honey
- Eat any fruit with fast carbs like a banana
- 200 qr. boiled chicken breasts + large portion of vegetable salad
- 150 g of curd with no more than 5% content and two oranges
- Half a liter of kefir with a fat content of not more than 2. 5%
Second day
- 200 qr. corn porridge with vegetables
- Eat two large apples
- 200 qr. boiled beef + vegetable salad
- 200 qr. sea fish + a grapefruit
- 300 qr. whipped milk
Third day
- 200 qr. boiled rice with vegetables
- 50 ggoz + a spoonful of honey
- 200 qr. boiled veal + vegetable salad
- 300 qr. yogurt with a fat content of not more than 2, 5%
Fourth day
- 200 qr. Mix 50 grams of coarse wheat pasta. cottage cheese
- An apple and a banana
- 200 qr. boiled beef + vegetable salad
- 200 qr. seafood
- 300 qr. milk
Fifth day
- 200 qr. pea porridge + 100 gr. boiled fish
- Two tablespoons of honey
- Extensive salad with olive oil
- 200 qr. chicken fillet + three cucumbers
- Three boiled eggs
Sixth day
- 200 qr. boiled beans with vegetables
- 200 qr. fruit salad + a tablespoon of honey
- 200 qr. boiled veal with vegetables
- 150 gras of greasy cheese
- 0, 5 liters of kefir
Seventh day
- 200 qr. boiled potatoes + vegetable salad
- 200 qr. any fruit
- 200 qr. boiled beef + citrus fruits
- 150 gr
- 400 grated milk
The amount of carbohydrates you consume is individual, start your breakfast with a regular carbohydrate intake and gradually eliminate calories until you see the fat burning process begin.
Eat fiber between meals to help your digestive system absorb protein. Water should be drunk according to the individual requirements of the body. If the urine is dark in color, then you have not drunk enough water.
The displayed menu is not an axiom, you can combine the reception of different products.
If you want to build a body worthy of your soul, use the above protein nutrition method. Remember that only a healthy lifestyle and active exercise will prevent undesirable diseases and weight gain.