Protein diet for weight loss with an example menu for a week

How many times have you had to re-read the many highly effective diets that help remove a subcutaneous fat? Do you know why in the world there are more than 10 000 options for various activities to lose weight? Simple: because 90% of them are ineffective. A protein diet for weight loss is a good option, but can also be ineffective if used incorrectly. How to use protein for weight loss without harming health with maximum results?

How to lose weight on a protein diet?

To get rid of subcutaneous fat, you need to know the physiological needs of the body, understand when to consume carbohydrates and when to consume protein, and be able to listen to your body, which gives an unlimited number of requirements, incase we do a wrong diet.

Surely most of you already know that if you limit your 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 supplemented with fat. This is why people are losing weight by limiting the use of carbohydrates in their diet.

What happens if we completely eliminate carbohydrates from the diet?

Will we have a better way to lose weight? Our answer: of course, yes. This diet was especially popular during the golden age of body building and was widely promoted by Vince Gironde. You just have to look at his picture and it will immediately become clear why he recommended it. The name of this one of the best, according to many nutritionists, effective fat burning methods is a protein diet.

The Protein Weight Loss Diet is a carbohydrate-free diet consisting only of protein foods and healthy fats for the body. Carbohydrate calories are fully offset by animal protein. This approach allows not only to get rid of fat as efficiently as possible, but also to speed up metabolism and preserve muscle tissue as much as possible.

Many diets practically do not take into account the last two aspects: their main purpose is simply to reduce the total daily intake of calories, which does not have a very positive effect on the condition of a person losing weight.

The body considers a sharp reduction in calorie intake as a threat to life, begins to slow down metabolism and transports all food consumed to 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 to gain fat and does everything to burn muscle mass. Hope you have now lost the desire to try the famous mono-diets?

Basic principles of 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 supply to 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 function of supporting the life of the body. These are fats, proteins and carbohydrates:

1. Proteinis ​​a building material for our body, as energy is used in extremely rare cases.
2. Fatis ​​stored energy stored for emergencies and fat is also used to protect internal organs.
3. Carbohydratesare fully responsible for supplying energy to our body.

Now it is clearer why we want to eat sugary or complex carbohydrates when we are hungry? Because it is carbohydrates that are the main source of energy for our body, and proteins and fats remain in reserve. Therefore, in everyday life, you want to eat exactly sweet and complex carbohydrates: this is the most effective way to provide the body with energy. And that's why people do not like to exclude carbohydrate-containing foods from their diet. The body does not realize that a person intentionally excludes the main source of energy. Your body thinks you are in difficult living conditions and hunger is expected. If carbohydrates do not start to leak in the shortest time possible, the body will be forced to unpack its emergency fat reserves.

What if you continue to limit your carbohydrate intake?

First, your body will use up all of its glycogen stores, which will last for a short period of time, and only then will it switch completely to autonomous nutrition due to proteins and fats. The protein diet has a large number of positive reviews from people who have achieved extraordinary results thanks to this method of weight loss. To be honest with you, everyone in the diet world has a foundation of protein method to lose weight. Read each mono-diet carefully and between the lines you will see the basics we are dealing with in our article. Of course, if the author of the diet, which you will read, presented it correctly.

It is important to add the important point that leaving about 50 grams of carbohydrates in a solid protein diet will not cause a person to have high blood glucose. This means that the body will continue to be nourished with adipose tissue to ensure a positive energy balance in the body.

Should you eliminate carbohydrate intake in a protein diet?

This conclusion has many plus and one small minus. The positive side is that the complete elimination of carbohydrates leads to a rapid depletion of glycogen stores, and this provokes the body to start using fat deposits as soon as possible. And the reason for everything is insulin, our old friend. Presence is its presence or absence that determines what kind of energy the body will expend. Everything is simple here: the less carbohydrates you eat, the less insulin is secreted. The growth of this hormone completely blocks the process of lipolysis (breakdown of adipose tissue). It can be concluded that a protein diet eliminates the increase of insulin and activates the full effect of lipolysis.

What is the main disadvantage of a protein diet?

To maintain the normal functioning of the digestive system, it is necessary to consume fiber at least occasionally, which is where? Yes, in carbohydrates. Failure to do so can lead to problems such as constipation, which is completely unpleasant news. Therefore, we strongly recommend that you do not exclude vegetables such as cucumbers, tomatoes and cabbage from your diet on a protein diet. They will keep your gastrointestinal tract fully functional.

Damage to a protein diet

Damage to a protein diet can only happen if you start consuming excessive amounts of protein and completely eliminate fiber from the diet. And all these actions will be implemented for a long period, then the dysfunction of the body will begin. We strongly recommend that you consult your doctor and dietitian before using the above scheme. Because there is a considerable list of diseases in which the use of only protein foods is unacceptable. Good health to all and finally become the owners of the most charming figure in your city.

How long is the protein diet?

1. There is a possibility for a continuous diet: for a long period of time you consume only protein, healthy fats and fiber.
2. Energy foodused only on training days. You do a carb load about two hours before your workout to provide glycogen and significantly increase your workout intensity. All other days a protein diet.
3. Cyclic use of a protein diet. This option provides a load of carbohydrates once a week throughout the day. This will help maintain muscle mass to the maximum and further increase metabolism. This is the way we recommend using all those who want to make the body worthy of their soul. Although you can experiment and choose the most suitable option for yourself.

What to eat with a protein diet: food

Perhaps, the answer will not surprise you if we say that these must be foods that contain animal protein. It is best to use lean meats such as beef, beef, chicken breast and rabbit. From dairy products, choose foods that do not contain a large amount of fat, but you should not eat only low-fat kefir. Fat content up to 10% is quite suitable. This is normal, no need to worry. “Remember, fats burn in the fire of carbohydrates. ” Make sure you eat fish: it is not only rich in protein, but also a source of healthy omega fats. Do not forget about eggs as a reference point for assimilation between all the above products.

There should be 5 to 10 meals a day, in fact, the more the better. This is why all food should be prepared in the morning and evenly distributed in bowls: this makes it possible to open a container of food at any time of the day and consume the required amount of food.

Example of a menu for a week

This is what a 7-day protein diet menu might look like, or it could be extended by 14 days.

Monday

• fat-free cottage cheese packaging;
• jar with yogurt, 1 grapefruit;
• 2 chicken breasts, broccoli, half a glass of kefir;
• a jar of yogurt, medium-sized grated carrots;
• 1 liter of calm mineral water, a glass of natural apple juice.

Tuesday

• yogurt, green apples;
• 100 g any meat, cheese, tomatoes, 1 bell pepper;
• 200 g fish, celery salad, carrots and; apples;
• 2 hard-boiled eggs, cabbage salad with parsley and lemon juice;
• 1 liter of water, 1 glass of currant juice.

Wednesday

• yogurt, a glass of strawberry;
• whole grain cheese with the addition of a tablespoon of chopped parsley, red pepper and tomato paste;
• 2 chicken breasts, a cup of spinach, half a cup of kefir;
• any stew, zucchini, 1 tomato, 2 tablespoons dill (you can mix vegetables and add 2 tablespoons olive oil), 2 slices of bacon;
• 1 liter of water, a glass of orange juice.

Thursday

• fat-free cottage cheese packaging;
• a glass of kefir, ½ a cup of raspberries;
• 200 g stew, 1/3 cup milk, carrots;
• 2 eggs, cabbage salad with pepper and parsley, seasoned with lemon juice;
• 1 l. water, a glass of grapefruit juice.

Friday

• kos, 2 tangerines;
• crushed cottage cheese (1 pack);
• 200 g sea fish, tomato, red pepper and parsley salad, yogurt;
• crushed cottage cheese (1 packet), carrots, green apples;
• 1 liter of water, a glass of orange juice.

Saturday

• 100 g cottage cheese, skim milk;
• a glass of kefir;
• 2 chicken breasts, beans, yogurt;
• 2 slices of bacon, broccoli, 1 egg, 2 tablespoons corn;
• 1 l. water, a glass of grape juice.

Sunday

• a glass of kefir, ½ a cup of raspberries (or other berries);
• grain cottage cheese, bacon slices;
• boiled chicken liver, lettuce with lemon juice, apples;
• yoghurt with added fruit;
• 1 liter of water, a glass of apple juice.