A protein diet is not only an ideal way to get rid of subcutaneous fat, but it is 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 abilities of a 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 false conclusion, because long-term abstinence from carbohydrate foods leads to many unpleasant moments.Gastrointestinal tract complications and kidney dysfunction are the most common.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, although the benefits of protein products were known even earlier.Famous nutritionists and scientists of the last century have repeatedly pointed out the benefits of the correct distribution of nutrients.The Robert Atkins diet also has many similarities with the protein diet.Therefore, we can conclude that it is the merit of all nutritionists and scientists who have dedicated their lives to the study of proper human nutrition.
The main characteristics of a protein diet
Forget what this method of losing excess weight is called, because no one will forbid you to eat carbohydrates.You should not draw conclusions based on the name of the diet.To ensure a positive energy balance and ensure the normal functioning of all internal organs, complex carbohydrates must be included in any fat burning complex, and protein diets are no exception.The body constantly needs a full range of nutrients, vitamins and minerals.What many call the protein method of weight loss, can be attributed more to a carbohydrate-free diet, the essence of which is the alternation of protein and carbohydrate days.
Relax, because fats and carbohydrates will be an integral part of weight loss, but they will consume some time when the body needs them the most.With the protein method of weight loss, you will not really have to starve, because you will have an unlimited number of meals per day.The more basic meals and snacks you eat, the faster your metabolism will be, and the rate of biochemical processes will determine whether or not the body transfers calories to subcutaneous fat.
You should plan the 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, regardless of where you are, at home, at work or on public transport, you can enjoy pre-prepared food.There can be 4 to 10 techniques, there is no clear recommendation, everything is very individual.
When should we eat carbohydrates and when should we eat proteins?
All carbohydrates should be eaten in the first half of the day, preferably before 13.00.In the morning, all glycogen reserves are completely exhausted (extra energy that the body stores in muscle tissue and the human liver), and therefore, taking carbohydrates here is necessary even for a person who wants to get rid of subcutaneous fat.All calories are transferred to the energy needs of the body.
For the same reason, it is considered ideal to run in the morning, which burns purely subcutaneous fat, but how can it be otherwise if the glycogen store is 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 on 200 grams of rice a day, while others will gain weight on this amount of carbohydrates.The main thing is not to go too far and gradually reduce the amount of carbohydrates in the diet.
For example, you consume 2500 calories a day, you don't need to reduce your food intake to 1500 the next day.This is considered an existential threat by the body, and the body will begin to take measures to slow down the burning of subcutaneous fat as much as possible.Firstly, the metabolism will be significantly reduced, and secondly, even a small amount of calories will be converted into subcutaneous fat.If your goal is a long marathon, carb load once a week and increase your complex carbs significantly.
Recommended carbohydrates for consumption:
- rice, buckwheat, pasta from coarse varieties of wheat;various cereals;oatmeal;
- For fruit, eat citrus fruits;
- For vegetables, eat tomatoes, cucumbers, cabbage in unlimited quantities.
How to eat protein food?
With protein food, everything is much simpler;After 13.00, in equal portions without overeating, you eat protein food, naturally low in fat.Fruits and vegetables can be taken in unlimited quantities at the first stage 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 provide your body not only with first-class proteins, but also with healthy omega fats.
Who is a 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 the above people lies in its ability to burn subcutaneous fat without losing much muscle mass.If you want to maximize your muscle gains, this can also be done by eating protein without adding obvious fat.
- For older people, it is not recommended to get rid of excess fat using a protein menu.For complete digestion and assimilation of protein food, excellent health and 100% functioning of all internal organs is required.Naturally, when a person is over 50 years old, his body is not as productive as when he was young.Therefore, an elderly person cannot tolerate a protein diet without health consequences.The following complications may occur: blood clots, increased blood clotting, and problems with the digestive system.Do not experiment;It is better to use methods more suitable for people of this age category.
- Men are more prone to high protein diets than women because they tend to eat more meat.For the fair half of humanity, it is difficult to get rid of sweets and start eating animal protein.In principle, the protein menu can be changed and instead of meat, other protein products can be consumed: fish, eggs, dairy products, seafood.
- Pregnant women can use a protein diet to lose weight with great efficiency without harming the baby and health.This method of eating will help normalize weight and prevent daily weight gain and excess water retention.
- If you are in excellent health and want to lose excess weight, naturally, a protein diet will help you.This method is not strict and hard to bear, like some monodiets, so if you follow the protein menu, you will not experience psychological and physical discomfort.
Principles of protein diet
The correct distribution of nutrients throughout the day makes it possible to control the secretion of the hormone insulin, which is manifested only if a person significantly eats sweets or complex carbohydrates.Blood glucose levels rise sharply and insulin transfers excess energy to subcutaneous fat.
Carbohydrates, which come in the first half of the day, are essential fuel to provide the body with energy throughout the day.Protein products and fiber require the body to spend significantly more calories for food absorption and digestion than these products initially contain, so it is impossible to gain excess weight from them.On the contrary, a protein menu stimulates metabolism, which is why bodybuilders consume whey protein before going to bed.
Positive properties of protein diet
- Complete burning of subcutaneous fat and maximum preservation of muscle mass.Which is important even for women.
- Accelerates metabolism, which makes it possible not to gain excess weight for a long time after stopping the diet.If you lead a healthy lifestyle after stopping protein foods, you can forget about fat forever.
- There is no psychological or physical pressure because your diet consists of a variety of delicious and healthy foods.
- The ability to maintain a protein diet for a long time.
- The body receives all the necessary nutrients, vitamins and minerals.
Protein diet is harmful
If you follow a classic protein diet and consume only proteins and do not use the previously described carbohydrate scheme, this can lead to some negative consequences.
- First, long-term protein intake can leach calcium and trace elements from your body, and this can seriously affect the health of your bone system.
- Secondly, a pure protein menu has a negative effect on the functioning of the kidneys and digestive system.Therefore, people with diseases of the above-mentioned organs should not follow a protein diet.
- Third, if you are older than 60, forget the protein regime, 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 do you need to follow a protein diet to get results?
There is no clear answer to this question;It all depends on many factors.The main ones are: age, gender, presence of diseases, percentage of body fat, 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, it will be difficult to convince your body to start using the emergency reserve.
The main thing is not to take too much initiative and not to speed up the process of losing excess weight.Normal weight loss is 0.5 to 2 kilograms per week, there is no need to rush.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.
Show the protein diet menu for a week
first day
- 200 gr.Add one tablespoon of honey to the oatmeal
- Eat any fruit that contains fast carbohydrates, for example, one banana
- 200 gr.Boiled 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%
the 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.Curd milk
the third day
- 200 gr.Boiled rice with vegetables
- 50 gr.Walnut + a tablespoon of honey
- 200 gr.Boiled veal + vegetable salad
- 300 gr.Yogurt with a fat content of no more than 2.5%
the fourth day
- 200 gr.Mix coarse wheat pasta with 50 g.cottage cheese
- One apple and one 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
- A large portion of vegetable salad with olive oil
- 200 gr.Chicken fillet + three cucumbers
- Three boiled eggs
the sixth day
- 200 gr.Boiled beans with vegetables
- 200 gr.Fruit salad + a tablespoon of honey
- 200 gr.Boiled veal with vegetables
- 150 gr.low-fat cheese
- 0.5 liters of kefir
the seventh day
- 200 gr.Boiled potatoes + vegetable salad
- 200 gr.any fruit
- 200 gr.Boiled beef + citrus fruits
- 150 gr.cottage cheese
- 400 gr.Curd milk
The amount of carbohydrates consumed is individual, start the morning meal with the usual consumption of carbohydrates and gradually eliminate calories until you see the fat burning process begin.
Eat fiber between meals to help your digestive system absorb protein foods.You should drink water according to the individual requirements of the body.If your urine is dark in color, it means you are not drinking enough water.
The displayed menu is not an axiom;You can combine different products.
Use the above method of protein nutrition if you want to build a body worthy of your soul.And remember that only a healthy lifestyle and active exercise can prevent unwanted diseases and excess weight.