A protein diet is not only an ideal way to get rid of subcutaneous fat, but also an excellent option for gaining muscle mass.The main problem of our society is the eternal struggle with excess weight, so we will focus on the fat-burning ability of the protein diet.
According to statistics, 90% of people call a protein diet a complete rejection of simple and complex carbohydrates with maximum consumption of protein foods of animal origin.In fact, this is a completely wrong conclusion, since long-term abstinence from carbohydrate foods causes many unpleasant moments.The most common are complications from the gastrointestinal tract and impaired kidney function.In order not to dispel unnecessary myths, it is necessary to correctly implement a protein diet for weight loss.
Pierre Dukan is considered the founder of the protein diet, but the benefits of protein products were known even in earlier periods.Famous nutritionists and scientists of the last century have repeatedly mentioned the benefits of the correct distribution of nutrients.The Robert Atkins diet also has many similarities to the protein diet.Therefore, we can come to the conclusion that this is a credit to all nutritionists and scientists who have devoted their lives to studying the proper nutrition of people.
The main features of the protein diet
Forget what this method of losing extra pounds is called, because no one will forbid you to eat carbohydrates.You shouldn't jump to conclusions based on the name of the diet.To ensure a positive energy balance and the normal functioning of all internal organs, complex carbohydrates must be included in any fat burning complex, and a protein diet is no exception.The body constantly needs a full range of nutrients, vitamins and minerals.What many call the protein method of losing weight can be more likely attributed to a diet without carbohydrates, the essence of which is to alternate protein and carbohydrate days.
Relax, because fats and carbohydrates will be an integral part of losing weight, but they will be consumed at certain times when the body needs them the most.You definitely won't have to starve yourself using the protein weight loss method because you'll have an unlimited number of meals per day.The more the main meals and snacks, the faster your metabolism will be, and the rate of biochemical processes determines whether the body will transport the calories into subcutaneous fat or not.
You need to plan your protein menu in advance.It is ideal to prepare all the necessary food early in the morning and distribute it evenly among the containers.Now every two hours, no matter where you are, at home, at work or on public transport, you can eat a pre-prepared meal.There can be from 4 to 10 techniques, there is no clear recommendation here, everything is very individual.
When to eat carbohydrates and when to eat proteins?
All carbohydrates should be consumed in the first half of the day, preferably before 1 p.m.In the morning, all glycogen reserves are completely depleted (additional energy that the body accumulates in muscle tissue and the human liver), so carbohydrate intake is necessary here even for a person who wants to get rid of subcutaneous fat.All calories received will go to the energy needs of the body.
For the same reason, morning jogging is considered ideal, which burns purely subcutaneous fat, but how could it be otherwise if the glycogen reserves are empty.This forces the body to use alternative methods of energy supply.
What should be the amount of carbohydrates?
The amount of complex carbohydrates should be determined individually.Some people can lose weight by eating 200 grams of rice a day, while others will gain weight by eating this amount of carbohydrates.The main thing is not to go too far and gradually reduce the amount of carbohydrates in your diet.
For example, if you consumed 2,500 calories a day, you don't need to cut your food intake down to 1,500 the next day.This will be seen by the body as an existential threat and the body will begin to take measures to slow down the burning of subcutaneous fat as much as possible.Firstly, the metabolism will decrease significantly, and secondly, even a small amount of calories taken will turn into subcutaneous fat.If your goal is a long-term marathon, carb-load once a week and significantly increase your complex carb intake.
Recommended carbohydrates for consumption:
- rice, buckwheat, pasta from durum wheat varieties;various cereals;oatmeal;
- For fruit, eat citrus fruits;
- From vegetables, eat tomatoes, cucumbers, cabbage in unlimited quantities.
How to eat protein foods?
With protein foods, things are much simpler;after 13.00, without eating much in equal parts, eat protein foods, naturally low in fat.Fruits and vegetables can be eaten in unlimited quantities in the first stages of the diet, then you should exclude fruits that contain simple carbohydrates, such as bananas, apples, grapes and everything that is included in this category of products.
Among animal proteins, give preference to the following products:
- lean meat, beef, chicken breast, rabbit, poultry and veal;
- dairy products, the fat content of which does not exceed 5%;
- eggs, seafood and sea fish, which will provide your body with not only premium protein, but also healthy omega fats.
Who is the protein diet suitable for?
- First of all, this category includes professional athletes and young people who lead an active lifestyle.The value of a protein diet for upperclassmen lies in the possibility of burning subcutaneous fat without a large loss of muscle mass.If you want to maximize muscle gain, this is also possible by eating protein without adding obvious fat.
- It is not recommended for the elderly to get rid of excess fat with the help of a protein menu.For complete digestion and assimilation of protein foods, excellent health and 100% functioning of all internal organs is necessary.Naturally, when a person is over 50 years old, his body is not as productive as in younger years.Therefore, an elderly person will not be able to tolerate a protein diet without health consequences.The following complications can occur: blood clots, increased blood clotting and problems with the digestive system.You don't have to experiment;it is better to use more suitable methods for people of this age category.
- Men are more prone to a protein diet than women due to the fact that they are more likely to eat meat.For the wonderful half of humanity, it is more difficult to give up sweets and adjust to eating animal proteins.In principle, the protein menu can be changed and other protein products can be consumed instead of meat: fish, eggs, dairy products, seafood.
- Pregnant women can use a protein diet for weight loss with great efficiency without harming the baby or their health.This method of eating will help normalize weight and prevent daily weight gain and retention of excess water.
- If you are in excellent health and want to lose excess weight, a naturally protein diet will suit you.This method is not harsh and difficult to tolerate like some monodiets, so if you stick to the protein menu, you will not experience psychological and physical discomfort.
Principles of the protein diet
The correct distribution of nutrients throughout the day makes it possible to control the secretion of the hormone insulin, which occurs only if a person has overindulged in sweets or complex carbohydrates.The blood sugar level rises sharply, and insulin transports the excess energy into the subcutaneous adipose tissue.
The carbohydrates that come in the first half of the day are the necessary fuel to provide the body with energy for the whole day.Protein products and fiber require the body to spend significantly more calories to digest and digest food than these products initially contain, so it is impossible to gain excess weight from them.The protein menu, on the contrary, stimulates the metabolism, which is why bodybuilders consume whey protein before going to bed.
Positive properties of the protein diet
- Complete burning of subcutaneous fat and maximum preservation of muscle mass.Which is important even for women.
- It speeds up the metabolism, which makes it possible not to gain extra pounds for a long time after stopping the diet.If, after stopping protein foods, you lead a healthy lifestyle, you can forget about fat forever.
- There is no psychological or physical pressure because your diet consists of a wide variety of tasty and healthy foods.
- The ability to stick to a protein diet for a long time.
- The body receives all the necessary nutrients, vitamins and minerals.
Harm from a protein diet
If you follow a classic protein diet and consume only protein and do not use the carbohydrate scheme described above, this can lead to some negative consequences.
- First, prolonged protein intake can cause calcium and trace elements to be washed out of the body, and this will seriously affect the health of your bone system.
- Secondly, a purely protein menu negatively affects the work of the kidneys and the digestive system.Therefore, people who have diseases of the upper organs should not adhere to a protein diet.
- Third, if you are over 60, forget about the protein regimen, use a mixed diet to actively burn subcutaneous fat.Before you start using the protein method for weight loss, consult your doctor and nutritionist.
How long should you stick to a protein diet to see results?
There is no definitive answer to this question;it all depends on many factors.The main ones are: age, gender, presence of diseases, body fat percentage, genetic predisposition to weight gain.For example, if you are 40 years old and have just decided to shed the pounds you have accumulated over the years, you will have a hard time convincing your body to start using up the emergency reserve.
The main thing is not to show excessive initiative and not to accelerate the process of losing excess weight.Normal loss is 0.5 to 2 kilograms per week, 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 there is no harm to health.
Sample menu for a protein diet for a week
first day
- Pour 200 g of oatmeal with one tablespoon of honey
- Eat any fruit containing fast carbohydrates, for example a banana
- 200 g of boiled chicken breast + a large portion of vegetable salad
- 150 g of cottage cheese with a fat content of no more than 5% and two oranges
- Half a liter of kefir with a fat content of no more than 2.5%
Second day
- 200 g of buckwheat porridge with vegetables
- We use two large apples
- 200 g of boiled beef + vegetable salad
- 200 g of sea fish + one grapefruit
- 300 g of fermented milk
Third day
- 200 g of boiled rice with vegetables
- 50 g of walnuts + a tablespoon of honey
- 200 g of boiled beef + vegetable salad
- 300 g of yogurt with a fat content of no more than 2.5%
Fourth day
- 200 g. Mix coarse wheat pasta with 50 g of cottage cheese
- An apple and a banana
- 200 g of boiled beef + vegetable salad
- 200 g of seafood
- 300 g of milk
Fifth day
- 200 g. pea porridge + 100 g.boiled fish
- Two tablespoons of honey
- A large portion of vegetable salad drizzled with olive oil
- 200 g of chicken fillet + three cucumbers
- Three boiled eggs
Sixth day
- 200 g of boiled beans with vegetables
- 200 g of fruit salad + a tablespoon of honey
- 200 g of beef cooked with vegetables
- 150 g of low-fat cheese
- 0.5 liters of kefir
Seventh day
- 200 g of boiled potatoes + vegetable salad
- 200 g of any fruit
- 200 g of boiled beef + citrus fruits
- 150 g of cottage cheese
- 400 g of fermented milk
The amount of carbohydrates taken is individual, start your morning meal with the usual consumption of carbohydrates and gradually remove calories until you see that the fat burning process has begun.
Eat fiber between meals to help your digestive system absorb protein foods.Water should be drunk according to the individual requirements of the body.If your urine is dark in color, it means you are not drinking enough water.
The menu shown is not an axiom;you can combine the intake of different products.
Use the above method of protein nutrition if you want to build a body worthy of your spirit.And remember that only a healthy lifestyle and active exercise will prevent unwanted diseases and excess weight.