A protein diet is not only the perfect way to lose fat, it is also a great option for gaining muscle mass. The main problem in 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 define a protein diet as a complete rejection of simple and complex carbohydrates with the maximum consumption of protein foods of animal origin. In fact, this is a completely wrong conclusion, because the long-term rejection of carbohydrate foods causes a lot of unpleasant moments. The most common are gastrointestinal complications and impaired kidney function. In order not to dispel unnecessary myths, it is necessary to correctly apply a protein diet for weight loss.
Pierre Dukan is considered the founder of the protein diet, however, the benefits of protein products were known even in earlier times. Famous nutritionists and scientists of the last century have repeatedly mentioned the benefits of proper nutrient distribution. Robert Atkins' diet also has many similarities to the protein diet. Therefore, we can conclude that this is the merit of all nutritionists and scientists who have dedicated their lives to the study of proper nutrition for humans.
Main characteristics of a protein diet
Forget the name of this method of losing weight, because nobody will forbid you to consume carbohydrates. Don'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 should be found 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 a protein-based way of losing weight can rather be attributed to a carbohydrate-free diet, the essence of which is alternating days of protein and carbohydrates.
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 most. You definitely won't have to starve, using the protein method to lose weight, because you will have an unlimited number of meals per day. The more meals and snacks are basic, the faster your metabolism will be, and the speed of biochemical processes depends on whether the body will transport calories to subcutaneous fat or not.
Your protein menu should be planned well in advance. Ideal for preparing all the food you need early in the morning and distributing it evenly in the bowls. Now every two hours, no matter where you are, at home, at work or on public transport, you can eat pre-cooked food. Receptions can be from 4 to 10, there is no clear 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 are completely depleted (additional energy that the body stores in muscle tissues and the human liver), and therefore carbohydrate intake is also necessary here for a person who wants to get rid of subcutaneous fat. All calories received will go to the body's energy needs.
For the same reason, it is considered ideal to do morning runs that burn pure subcutaneous fat, but otherwise if the glycogen stores are empty. This forces the body to use alternative energy sources.
What should be the amount of carbohydrates?
The amount of complex carbohydrates must be determined individually. Some can lose weight by eating 200 grams of rice a day, others will gain weight by consuming that amount of carbohydrates. The main thing is not to overdo it and gradually reduce the amount of carbohydrates in the diet.
For example, if you have consumed 2500 calories per day, you do not need to reduce your food intake to 1500 the next day. This will be regarded 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. Firstly, the metabolism will drop significantly, and secondly, even a small amount of calories supplied will turn into subcutaneous fat. If your goal is a long-term marathon, load up on carbohydrates once a week and significantly increase complex carbohydrates.
Recommended carbohydrates:
- rice, buckwheat, durum wheat pasta; various cereals; oatmeal;
- Use citrus fruit;
- From vegetables, eat tomatoes, cucumbers, cabbage in unlimited quantities.
How to eat protein foods?
With protein food, things are much easier, after 13. 00, in even portions, without gorging, eat protein foods, naturally low in fat. Fruits and vegetables can be consumed in unlimited quantities, in the early stages of the diet, so it is necessary to exclude fruits that contain simple carbohydrates, these are bananas, apples, grapes and everything that is included in this category of products.
Among animal proteins, give priority to the following products:
- lean meats, beef, chicken breasts, rabbit, poultry and veal;
- dairy products whose fat content 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 for?
- First of all, professional athletes and young people who lead an active lifestyle can be classified into this category. The value of a protein diet for the above people lies in the ability to burn subcutaneous fat without too much muscle loss. If you want to maximize muscle gain, it's also possible with a protein meal without noticeable fat gain.
- It is not recommended to shed excess body fat by using a protein menu for the elderly. For complete digestion and assimilation of protein foods, excellent health and 100% work of all internal organs are required. Of course, when a person is over 50, their body is not as productive as it was in their younger years. Therefore, an elderly person will not be able to tolerate a protein diet without consequences for his health. Complications of the following nature can occur: the appearance of blood clots, increased blood clotting and problems with the digestive system. It is not worth experimenting, it is better to apply methods that are more suitable for people of this age group.
- Men are more prone to a protein diet than women, because they like to eat more meat. It is more difficult for the beautiful half of humanity to find themselves from sweets and prepare to eat animal proteins. 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 the protein diet to lose weight with profound efficiency without harming the baby and his health. Eating this way will help normalize weight and prevent daily gains and excess water retention.
- If you are in excellent health and want to lose weight naturally, a protein diet will work for you. This method isn't as harsh and difficult to tolerate as some mono diets, so by sticking to a protein menu, you won't experience psychological and physical discomfort.
Principles of the protein diet
The correct distribution of nutrients throughout the day allows you to control the secretion of the hormone insulin, which occurs only if a person has too many sweets or complex carbohydrates. Blood sugar rises dramatically and insulin carries excess energy to subcutaneous fat.
Carbohydrates in the morning are an essential fuel for providing energy to the body throughout the day. Protein foods and fiber require the body to spend far more calories on assimilation and digestion of food than they initially contain, so it is impossible to gain weight from them. On the other hand, a protein menu stimulates the metabolism, which is why bodybuilders consume whey protein before going to bed.
Benefits of a protein diet
- Complete burning of subcutaneous fat and maximum retention of muscle mass. This is also important for women.
- It accelerates the metabolism, which makes it possible for a long time after the cancellation of the diet not to gain weight. If after the abolition of protein food, 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.
- Ability to stick to a protein diet for a long time.
- The body receives all the necessary nutrients, vitamins and minerals.
The harm of a protein diet
If you follow the classic protein diet and consume only protein and do not use the carbohydrate scheme described above, this can have some negative consequences.
- First, long-term protein intake can cause calcium to leach out of the body and trace elements, and this will seriously jeopardize the health of your skeletal system.
- Secondly, a purely protein menu negatively affects the performance of the kidneys and digestive system. Therefore, people who have diseases of the above organs should not adhere to a protein diet.
- Thirdly, if you are over 60, forget about the protein regime, use a mixed diet to actively burn subcutaneous fat. Talk to your doctor and dietician 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, it all depends on many factors. The main ones are: age, sex, presence of diseases, percentage of body fat, genetic predisposition to weight gain. For example, if you are in your 40s and have just decided to get rid of the pounds that have built up over the years, it will be difficult to get your body to start spending emergency supplies.
The main thing is not to be too proactive and not to speed up the weight loss process. Normal loss is from 0. 5 to 2 kilograms per week, there is no need to speed up. The protein diet described in our article can be used until the desired result occurs, it contains carbohydrates, vitamins and minerals, therefore damage to health is excluded.
Example of a protein diet menu for one week
First day
- 200 gr. pour the oatmeal with a spoonful of honey
- Eat any fruit with fast carbohydrates like a banana
- 200 gr. boiled chicken breast + large portion of vegetable salad
- 150 gricotta with a fat content not exceeding 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
- Eat two large apples
- 200 gr. boiled beef + vegetable salad
- 200 gr. sea fish + a grapefruit
- 300 gr. curdled milk
Third day
- 200 gr. boiled rice with vegetables
- 50 gnoce + a spoonful of honey
- 200 gr. boiled veal + vegetable salad
- 300 gr. yogurt with a fat content of no more than 2. 5%
Fourth day
- 200 gr. Mix the durum wheat pasta with 50 gr. 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 salad with olive oil
- 200 gr. chicken fillet + three cucumbers
- Three hard-boiled eggs
Sixth day
- 200 gr. boiled beans with vegetables
- 200 gr. fruit salad + a spoonful of honey
- 200 gr. boiled veal with vegetables
- 150 g lean cheese
- 0, 5 liters of kefir
Seventh day
- 200 gr. boiled potatoes + vegetable salad
- 200 gr. any fruit
- 200 gr. boiled beef + citrus fruits
- 150 gricotta
- 400 curdled milk
The amount of carbohydrates consumed is individual, start your morning meals with your usual carbohydrate intake and gradually eliminate calories until you see that the fat burning process has begun.
Eat fiber between meals to help your digestive system absorb protein. Water must be drunk according to the individual needs of the body. If the color of the urine is dark, you are not drinking enough water.
The menu shown is not an axiom, you can combine the reception of several products.
Use the protein nutrition method above if you want to make a body worthy of your spirit. And remember that only a healthy lifestyle and active physical activity prevent unwanted diseases and excess weight gain.