How many times have you had to re-read numerous highly effective diets that help rid a person of subcutaneous fat? Do you know why there are more than 10, 000 opportunities for various weight loss activities in the world? It's simple: because 90% of them are ineffective. A protein diet for weight loss is a good option, but it can also be ineffective if used improperly. How to use protein for weight loss without harm to health with maximum results?
How to lose weight with a protein diet?
To get rid of subcutaneous fat, you need to know the physiological needs of the body, to know when to consume carbohydrates and when - protein and to be able to listen to your body, which gives an unlimited number of prompts in case we do the wrong diet.
Surely most of you already know that if you limit the intake of sweet and complex carbohydrates, it is possible to achieve significant weight loss, the specific figure depends on the percentage of fat in the human body. This can be called a low carb diet, which is a very effective way to get rid of fat. The calorie deficit created by minimizing carbohydrate intake is completely filled with fat. That's why people lose weight by limiting the use of carbohydrates in their diet.
What happens if we completely eliminate carbohydrates from our diet?
Will we get a better way to lose weight? Our answer: of course, yes. This diet was especially popular during the golden age of bodybuilding and was widely popularized by Vince Gironde. Just look at his picture and it will be immediately clear why he recommended it. The name of this one of the best, according to many nutritionists, methods for effective fat burning is a protein diet.
Protein diet for weight loss is a diet without carbohydrates, which consists only of protein foods and healthy body fats. Carbohydrate calories are completely offset by animal protein. This approach allows not only to get rid of fat as effectively as possible, but also to speed up metabolism and preserve muscle tissue as much as possible.
Many diets do not take into account the last two aspects: their main goal is simply to reduce the total daily calorie intake, which does not have a very positive effect on the condition of a person who loses weight.
A sharp reduction in calorie intake is seen by the body as a threat to life, begins to slow down the metabolism and transports all food consumed in the subcutaneous fat, using muscle fibers for energy consumption. So it turns out that at the end of this method of weight loss a person creates ideal conditions for gaining weight and does everything to burn muscle mass. We hope you have now lost the desire to try the famous monodiet?
Basic principles of the protein diet
When we create an environment in which carbohydrates are completely absent, ketone bodies begin to release subcutaneous fat, which is the main source of energy for the brain and nervous system.
To make it clearer, it is necessary to explain that all the foods we eat contain more or less three nutrients and each of them performs its own function to sustain the life of the body. These are fats, proteins and carbohydrates:
- Proteinis a building material for our body, as energy is used in extremely rare cases.
- Fatis stored energy that is stored for emergencies, and fat is also used to protect internal organs.
- Carbohydratesare fully responsible for the energy supply of our body.
Now it's clearer why we want to eat sugar or complex carbohydrates when we're hungry? Because carbohydrates are the main source of energy for our body, and proteins and fats remain in reserve. That's why in everyday life you want to eat just sweet and complex carbohydrates: this is the most effective way to provide the body with energy. That's why people don't like to exclude carbohydrate foods from their diet. The body does not understand that a person deliberately shuts off the main source of energy. Your body thinks you are in difficult living conditions and you are expecting hunger. If carbohydrates do not start to flow as soon as possible, the body will be forced to unpack emergency fat reserves.
What happens if you continue to limit your carbohydrate intake?
First, your body will use up all its glycogen stores, which will last for a short period of time, and only then will it fully switch to an autonomous diet due to protein and fat. The protein diet has a large number of positive reviews from people who have achieved amazing results thanks to this method of weight loss. To be more honest with you, everyone in the world of diets has a basis for weight loss based on protein. Read each monodiet carefully and between the lines you will see the basics we cover in our article. Of course, if the author of the diet you are going to read presents it correctly.
It is important to add the important point that leaving about 50 grams of carbohydrates on a solid protein diet will not lead to a rise in a person's blood sugar. This means that the body will continue to feed on adipose tissue to ensure a positive energy balance in the body.
Should you eliminate carbohydrate intake on a protein diet?
This conclusion has many pros and one small minus. On the plus side, the complete elimination of carbohydrates leads to a rapid depletion of glycogen stores and this provokes the body to start using fat stores as soon as possible. And the reason for everything is our old friend insulin. It is its presence or absence that determines what type of energy the body will expend. Here everything is simple: the less carbohydrates you eat, the less insulin is released. The influx of this hormone completely blocks the process of lipolysis (breakdown of adipose tissue). It can be concluded that the protein diet eliminates the influx of insulin and activates the full effect of lipolysis.
What is the main disadvantage of a protein diet?
In order to maintain the normal functioning of the digestive system, it is necessary at least from time to time to consume fiber, which is located where? That's right, in carbs. Failure to do so can lead to problems such as constipation, which is completely unpleasant news. That is why we strongly recommend that you do not exclude vegetables such as cucumbers, tomatoes and cabbage from the protein diet. They will keep the gastrointestinal tract fully functional.
The harm of a protein diet
The harm of a protein diet can only occur if you start consuming excessive amounts of protein and completely eliminate fiber from the diet. And all these actions will be applied for a long time, then the body will malfunction. We strongly recommend that you consult your doctor and dietitian before using the above chart. Because there is a significant list of diseases in which it is unacceptable to consume only protein foods. Good health to all and finally become the owner of the most charming figure in your city.
How long is the protein diet?
- There is an option of constant use of the diet: for a long period of time you consume only protein, healthy fats and fiber.
- Power dietis only used on training days. About two hours before a workout, you do a carb load to provide your body with glycogen and significantly increase the intensity of your exercise. On all other days, a protein diet.
- Cyclic use of protein diet. This option provides a load of carbohydrates once a week throughout the day. This will help maximize muscle mass and further boost metabolism. This is the way we recommend to use everyone who wants to make the body worthy of their spirit. Although you can experiment and choose the most suitable option for yourself.
What to eat with a protein diet: food
You probably won't be surprised if we say that these should be foods that contain animal protein. It is best to use lean meats such as beef, veal, chicken breast and rabbit. From dairy products, choose foods that do not contain a lot of fat, but you should not eat only low-fat yogurt. The fat content of up to 10% is perfectly adequate. This is normal, no need to worry. "Remember that fat burns in the fire of carbohydrates. " Remember to eat fish: it is not only rich in protein, but also a source of healthy omega fats. Do not forget about eggs as a benchmark for digestion among all the above products.
There should be 5 to 10 meals a day, in fact the more, the better. Therefore, all food should be prepared in the morning and evenly distributed in the bowls: this makes it possible to open a container of food at any time of the day and consume the required amount of food.
Sample menu for the week
Here's what a 7-day protein diet menu might look like or it could be extended by 14 days.
Monday
- packaging of skimmed cottage cheese;
- jar of yogurt, 1 grapefruit;
- 2 chicken breasts, broccoli, half a cup of kefir;
- jar of yogurt, grated medium carrots;
- 1 liter of still mineral water, a glass of natural apple juice.
Tuesday
- yogurt, green apple;
- 100 g meat, cheese, tomato, 1 pepper;
- 200 g fish, salad of celery, carrots and ½ apple;
- 2 hard-boiled eggs, cabbage salad with parsley and lemon juice;
- 1 liter of water, 1 cup of blackcurrant juice.
Wednesday
- yogurt, a glass of strawberries;
- grainy cottage cheese with the addition of a spoonful of chopped parsley, paprika and tomato paste;
- 2 chicken breasts, a glass of spinach, half a cup of kefir;
- each stew, zucchini, 1 tomato, 2 tablespoons dill (you can mix vegetables and add 2 tablespoons olive oil), 2 slices of ham;
- 1 liter of water, a glass of orange juice.
Thursday
- packaging of skimmed cottage cheese;
- cup of kefir, ½ cup of raspberries;
- 200 g stew, 1/3 cup milk, carrots;
- 2 eggs, cabbage salad with paprika and parsley, seasoned with lemon juice;
- 1 liter of water, a glass of blackcurrant juice.
Friday
- yogurt, 2 tangerines;
- granulated cottage cheese (1 package);
- 200 g sea fish, tomato, paprika and parsley salad, yogurt;
- granulated cottage cheese (1 pack), carrots, green apple;
- 1 liter of water, a glass of orange juice.
Saturday
- 100 g cottage cheese, skim milk;
- cup of kefir;
- 2 chicken breasts, beans, yogurt;
- 2 slices of ham, broccoli, 1 egg, 2 tablespoons corn;
- 1 liter of water, a glass of blackcurrant juice.
Sunday
- cup of kefir, ½ cup of raspberries (or other fruits);
- cottage cheese, a piece of ham;
- stewed chicken liver, lettuce with lemon juice, apple;
- yogurt with added fruit;
- 1 liter of water, a glass of apple juice.