A protein diet is not only an ideal way to get rid of subcutaneous fat, but also an excellent way to build muscle mass.The main problem of our society is the eternal struggle with excess weight, so let's focus on the fat-burning abilities of a protein diet.
According to statistics, 90% of people describe a protein diet as a complete absence of simple and complex carbohydrates with the maximum consumption of protein foods of animal origin.In fact, this is a completely false conclusion, since long-term abstinence from carbohydrate-containing foods brings many unpleasant moments.The most common are complications in the gastrointestinal tract and impaired kidney function.In order not to dispel unnecessary myths, it is necessary to correctly use a protein diet for weight loss.
Pierre Dukan is considered the founder of the protein diet, but the benefits of protein products were already known in earlier times.Famous nutritionists and scientists of the last century have repeatedly pointed out the benefits of proper distribution of nutrients.The Robert Atkins diet also shares many similarities with the protein diet.Therefore, we can conclude that this is the merit of all nutritionists and scientists who have devoted their lives to researching proper human nutrition.
The main features of a protein diet
Forget what this method of losing weight is called, because no one will prohibit you from eating carbohydrates.No conclusions should be drawn from the name of the diet.To ensure a positive energy balance and normal functioning of all internal organs, any fat burning complex must contain complex carbohydrates, and a protein diet is no exception.The body constantly requires a comprehensive range of nutrients, vitamins and minerals.What many call a protein method of losing weight can be attributed more to a carbohydrate-free diet, the essence of which is to alternate protein and carbohydrate days.
Relax, because fats and carbohydrates are an essential part of losing weight, but they are absorbed at specific times when the body needs them most.With the protein weight loss method, you definitely don't have to starve as you can eat an unlimited number of meals per day.The more main meals and snacks, the faster your metabolism runs and the speed of biochemical processes determines whether the body transports calories into the 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 you can eat pre-prepared meals every two hours, regardless of where you are, at home, at work or on public transport.There can be 4 to 10 techniques, there is no clear recommendation here, everything is very individual.
When should you eat carbohydrates and when should you eat proteins?
All carbohydrates must be consumed in the first half of the day, preferably before 1 p.m.By the morning, all glycogen reserves are completely depleted (extra energy that the body accumulates in muscle tissue and the human liver), and therefore carbohydrate intake is necessary here even for a person who wants to get rid of subcutaneous fat.All calories consumed cover the body's energy needs.
For the same reason, jogging in the morning is considered ideal because it burns purely subcutaneous fat, but how could it be otherwise when glycogen stores are depleted.This forces the body to use alternative methods of energy supply.
How high should the amount of carbohydrates be?
The amount of complex carbohydrates must be determined individually.Some people can lose weight by eating 200 grams of rice per day, while others can gain weight by consuming this amount of carbohydrates.The main thing is not to go too far and gradually reduce the proportion of carbohydrates in the diet.
For example, if you ate 2500 calories per day, you don't need to reduce your food intake to 1500 the next day.This is perceived by the body as an existential threat and the body begins to take measures to slow down the burning of subcutaneous fat as much as possible.Firstly, metabolism will decrease sharply, and secondly, even a small amount of calories consumed will be converted into subcutaneous fat.If your goal is a long-term marathon, carb load once a week and significantly increase complex carbohydrate intake.
Recommended carbohydrates for consumption:
- Rice, buckwheat, pasta made from coarse wheat varieties;different types of grains;Oatmeal;
- For fruit, eat citrus fruits;
- As vegetables, eat tomatoes, cucumbers and cabbage in unlimited quantities.
How to eat protein foods?
Things are much simpler with protein foods;After 1 p.m., without eating too much in equal portions, eat protein foods that are naturally low in fat.Fruits and vegetables can be consumed in unlimited quantities in the first stages of the diet, then you need to exclude fruits that contain simple carbohydrates, such as bananas, apples, grapes and everything that is included in this category of products.
Among animal proteins, prefer the following products:
- lean meat, beef, chicken breast, rabbit, poultry and veal;
- Dairy products whose fat content does not exceed 5%;
- Eggs, seafood and sea fish that provide your body not only with first-class protein but also with healthy omega fats.
Who is a protein diet suitable for?
- This category primarily includes professional athletes and young people who lead an active lifestyle.The value of a protein diet for the above individuals lies in the ability to burn subcutaneous fat without much loss of muscle mass.If you want to maximize your muscle gain, this can also be done by consuming proteins without the addition of obvious fat.
- Older people are not recommended to get rid of excess fat using a protein menu.For complete digestion and assimilation of protein foods, excellent health and 100% functioning of all internal organs are required.When a person is over 50 years old, their body is naturally no longer as efficient as it was when they were younger.Therefore, an elderly person will not tolerate a protein diet without consequences for his health.The following complications may occur: blood clots, increased blood clotting and problems with the digestive system.You shouldn't experiment;For people in this age group, it is better to use more appropriate methods.
- Men are more likely to eat a protein-rich diet than women because they eat meat more often.It is more difficult for the beautiful half of humanity to turn away from sweets and tune in to the consumption of animal protein.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 very effectively lose weight on a protein diet without harming the baby or health.This method of nutrition contributes to the normalization of weight and prevents daily weight gain and excessive water retention.
- If you have excellent health and want to lose excess weight naturally, a protein diet is right for you.This method is not harsh and difficult to endure like some mono diets.Therefore, if you stick to the protein menu, you will not experience any psychological and physical discomfort.
Principles of protein diet
The correct distribution of nutrients throughout the day makes it possible to control the release of the hormone insulin, which only becomes noticeable when a person has eaten significantly too much sweets or complex carbohydrates.Blood sugar levels rise sharply and insulin transports excess energy into the subcutaneous fatty tissue.
Carbohydrates consumed in the first half of the day are the necessary fuel to provide the body with energy throughout the day.Protein products and fiber require the body to spend significantly more calories on the absorption and digestion of food than these products originally contain, so gaining weight from them is impossible.A protein menu, on the other hand, stimulates metabolism, which is why bodybuilders consume whey protein before bed.
Positive properties of a protein diet
- Complete burning of subcutaneous fat and maximum preservation of muscle mass.Which is also important for women.
- Accelerates metabolism, which makes it possible not to gain excess weight for a long time after ending the diet.If you lead a healthy lifestyle after giving up protein foods, you can forget about fat forever.
- There is no psychological or physical pressure as your diet consists of a wide range of delicious and healthy foods.
- The ability to maintain a protein diet for a long period of time.
- The body receives all the necessary nutrients, vitamins and minerals.
Harm of a protein diet
If you follow a classic protein diet and eat only proteins and do not use the carbohydrate regimen described earlier, this can have some negative consequences.
- Firstly, prolonged protein intake can cause calcium and microelements to be flushed out of the body, seriously affecting the health of your skeletal system.
- Secondly, a purely protein menu has a negative effect on the functioning of the kidneys and digestive system.Therefore, people with diseases of the above organs should not follow a protein diet.
- Thirdly, if you are over 60 years old, forget about the protein regimen and use a mixed diet to actively burn subcutaneous fat.Before starting the protein method of losing weight, consult your doctor and nutritionist.
How long do you have to stick to a protein diet to get results?
There is no clear answer to this question;it all depends on many factors.The most important 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 get rid of the kilograms accumulated over the years, it will be difficult to convince your body to use up emergency reserves.
The main thing is not to show excessive initiative and not to speed up the process of losing excess weight.Normal loss is 0.5 to 2 kilograms per week, acceleration is not necessary.The protein diet described in our article can be used until the desired result occurs;It contains carbohydrates, vitamins and minerals and therefore does not pose any health risks.
Try a protein diet menu for a week
First day
- 200 gr. Pour oatmeal with a tablespoon of honey
- Eat fruit that contains fast carbohydrates, such as a banana
- 200 gr. cooked chicken breast + a large portion of vegetable salad
- 150 gr. 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 gr. buckwheat porridge with vegetables
- We use two large apples
- 200 gr. boiled beef + vegetable salad
- 200 gr. sea fish + one grapefruit
- 300 gr. sour milk
Third day
- 200 gr. cooked rice with vegetables
- 50 gr. walnuts + tablespoon of honey
- 200 gr. boiled beef + vegetable salad
- 300 gr. yogurt with a fat content of no more than 2.5%
Fourth day
- Mix 200 g of coarse wheat noodles with 50 g.cottage cheese
- An apple and a banana
- 200 gr. boiled beef + vegetable salad
- 200 gr. seafood
- 300 gr. milk
Fifth day
- 200 gr. pea porridge + 100 gr. boiled fish
- Two tablespoons of honey
- Large portion of vegetable salad dressed with olive oil
- 200 gr. chicken fillet + three cucumbers
- Three boiled eggs
Sixth day
- 200 gr. boiled beans with vegetables
- 200 gr. fruit salad + tablespoon of honey
- 200 gr. boiled veal with vegetables
- 150 gr. low-fat cheese
- 0.5 liters of kefir
Seventh day
- 200 gr. boiled potatoes + vegetable salad
- 200 gr. each fruit
- 200 gr. boiled beef + citrus fruits
- 150 gr. cottage cheese
- 400 gr. sour milk
The amount of carbohydrates consumed depends on the individual.Start your morning meals with the usual carbohydrate intake and gradually reduce calories until you see that the fat burning process has begun.
Eat fiber between meals to help your digestive system absorb protein foods.Water must be drunk according to the individual needs of the body.If your urine is dark in color, it means you are not drinking enough water.
The menu displayed is not an axiom;You can combine the intake of different products.
Use the protein nutrition method described above if you want to build a body worthy of your mind.And remember that only a healthy lifestyle and active exercise can prevent unwanted diseases and excess weight.