A protein diet is not only an ideal way to get rid of subcutaneous fat, but also an excellent opportunity to gain 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 wrong conclusion, because long-term abstinence from carbohydrate foods causes many unpleasant moments.The most common are complications of the gastrointestinal tract and impaired kidney function.In order not to spread 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 the earliest periods.Famous nutritionists and scientists of the last century have repeatedly mentioned the benefits of proper distribution of nutrients.The 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 devoted their lives to the study of proper nutrition for people.
The main features of a protein diet
Forget what this method of losing excess weight is called, because no one will stop you from eating carbohydrates.You should not draw conclusions based on the name of the diet.To ensure a positive energy balance and 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 weight loss can be attributed rather 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 be consumed at certain times when the body needs them most.You will definitely not need to go hungry using the protein weight loss method because you will have an unlimited number of meals per day.The more meals and main meals, the faster your metabolism will be, and the speed of biochemical processes determines whether the body will transport calories to subcutaneous fat or not.
You should 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 pre-prepared food.There can be from 4 to 10 techniques, there is no clear recommendation here, everything is very individual.
When should you eat carbs and when should you eat protein?
All carbohydrates should be consumed in the first half of the day, preferably before 13.00.In the morning, all glycogen reserves are completely depleted (the extra energy that the body accumulates in muscle tissue and the human liver), and therefore the intake of carbohydrates is necessary here even for a person who wants to get rid of subcutaneous fat.All the calories taken will go to the energy needs of the body.
For the same reason, it is considered ideal to run in the morning, which burns just subcutaneous fat, but how could it be otherwise if the glycogen storage is empty.This forces the body to use alternative methods of energy supply.
How much should be the amount of carbohydrates?
The amount of complex carbohydrates should be determined individually.Some people can lose weight eating 200 grams of rice a day, while others will gain weight eating that amount of carbohydrates.The main thing is not to go too far and gradually reduce the amount of carbohydrates in your diet.
For example, you have consumed 2500 calories a day, you do not need to reduce your food intake to 1500 the next day.This will be considered 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 a lot, 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 carb intake 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 foods?
With protein foods, things are much simpler;after 13.00, without eating much in equal parts, eat protein foods, of course with little 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 beef;
- dairy products whose fat content does not exceed 5%;
- eggs, seafood and sea fish, which will provide your body not only with first-class protein, 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 the ability to burn 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 any noticeable fat.
- It is not recommended for the elderly 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 is required.Of course, when a person is over 50 years old, his body is not as productive as in his younger years.Therefore, an elderly person will not be able to 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 don't have to experiment;it is better to use methods more suitable for people of this age category.
- Men are more predisposed to a protein diet than women due to the fact that they are more likely to eat meat.It is more difficult for the fair half of humanity to turn away from sweets and decide to eat animal protein.In principle, the protein menu can be modified and other protein products can be consumed instead of meat: fish, eggs, dairy products, seafood.
- Pregnant women can use a protein diet to lose weight with great efficiency without harming the baby or their health.This method of nutrition will help normalize weight and prevent daily weight gain and excessive water retention.
- If you have excellent health and want to lose excess weight, of course, a protein diet will suit you.This method is not harsh and difficult to tolerate like some mono-diets, so if you stick to 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 manifests itself only if a person has significantly eaten sweets or complex carbohydrates.The level of glucose in the blood increases significantly and insulin transports the excess energy to the subcutaneous fat.
Carbohydrates that come in the first half of the day are the fuel needed to give the body energy for the whole day.Protein products and fibers require the body to spend significantly more calories to absorb 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 bed.
Positive features of a protein diet
- Complete burning of subcutaneous fat and maximum preservation of muscle mass.Which is also important for women.
- It accelerates the metabolism, which makes it possible for a long time after stopping the diet not to gain excess weight.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 delicious and healthy foods.
- The ability to adhere 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 a classic protein diet and consume only protein and do not use the carbohydrate scheme described earlier, this can cause some negative consequences.
- First, prolonged protein intake can cause calcium and micronutrients to leave the body, and this will seriously affect the health of your skeletal system.
- Secondly, a purely protein menu negatively affects the functioning of the kidneys and the digestive system.Therefore, people who have diseases of the above organs should not adhere to a protein diet.
- Third, if you are over 60 years old, forget the protein regime, use a mixed diet to actively burn subcutaneous fat.Before you start using the protein weight loss method, consult your doctor and nutritionist.
How long do you need to stick to 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, 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 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 show excessive initiative and not to accelerate the process of losing excess weight.Normal loss is from 0.5 to 2 kilograms per week, there is 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 protein diet menu for one week
The first day
- 200 gr.pour oatmeal with a tablespoon of honey
- Eat any fruit that contains fast carbohydrates, for example, a banana
- 200 gr.boiled chicken breasts + 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 + a grapefruit
- 300 gr.curdled milk
The third day
- 200 gr.boiled rice with vegetables
- 50 gr.walnuts + spoon of honey
- 200 gr.boiled beef + vegetable salad
- 300 gr.yogurt with a fat content of no more than 2.5%
The fourth day
- 200 gr.Mix the coarse wheat pasta with 50 gr.cottage cheese
- An apple and banana
- 200 gr.boiled beef + vegetable salad
- 200 gr.seafood
- 300 gr.milk
The fifth day
- 200 gr.pea porridge + 100 gr.boiled fish
- Two spoons of honey
- A large portion of vegetable salad dressed in olive oil
- 200 gr.chicken fillet + three cucumbers
- Three boiled eggs
The sixth day
- 200 gr.baked beans with vegetables
- 200 gr.fruit salad + spoon of honey
- 200 gr.stewed beef 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.curdled milk
The amount of carbohydrates consumed is individual, start breakfast with the usual consumption of carbohydrates and gradually eliminate calories until you see that the fat burning process has begun.
Between meals, eat fiber 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 receipt of 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 will prevent unwanted diseases and excessive weight gain.