A protein diet is not only an ideal way to get rid of subcutaneous fat, but also a great opportunity to gain muscle mass.Our society's main problem 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 call the protein diet a complete rejection of simple and complex carbohydrates with maximum consumption of animal protein foods.In fact, this is a completely wrong conclusion, because long-term abstinence from carbohydrate-containing foods leads to many unpleasant moments.Gastrointestinal complications and kidney problems are the most common.In order not to spread unnecessary myths, a protein diet should be used correctly for weight loss.
Pierre Dukan is considered the founder of the protein diet, however, the benefits of protein products were already known in earlier 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 with the protein diet.Therefore, we can conclude that it is the merit of all nutritionists and scientists who have devoted their lives to the study of proper human nutrition.
The main features of the protein diet
Forget the name of this method of losing excess weight, because no one will forbid you to eat carbohydrates.One should not draw conclusions based on the name of the diet.To ensure a positive energy balance and the 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 slimming method can rather be attributed to a no-carbohydrate diet, the essence of which is to alternate protein and carbohydrate days.
Relax, because fats and carbohydrates will be an integral part of weight loss, but they will be taken at certain times when the body needs them most.With the protein method for weight loss, you will definitely not need to starve, because you will have an unlimited number of meals per day.The more main meals and snacks, the faster the metabolism will be, and the speed of biochemical processes determines whether the body will transfer calories to subcutaneous fat or not.
The protein menu should be planned in advance.It is ideal to prepare all the necessary food early in the morning and distribute it evenly among the dishes.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 to eat carbohydrates and when to eat protein?
All carbohydrates should be taken 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 carbohydrate intake here is necessary even for a person who wants to get rid of subcutaneous fat.All calories received will be directed to the body's energy needs.
For the same reason, it is considered ideal to run in the morning, which burns purely subcutaneous fat, but how else, 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 by eating 200 grams of rice a day, while others gain weight by eating 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 consumed 2500 calories a day, you do not need to reduce your food intake to 1500 the next day.The body will perceive this as an existential threat, and the body will begin to take steps to slow down the burning of subcutaneous fat as much as possible.Firstly, the metabolism will decrease significantly, and secondly, even a small amount of calories will turn into subcutaneous fat.If your goal is a long marathon, start with carbs once a week and increase your complex carbs significantly.
Recommended carbohydrates for consumption:
- rice, buckwheat, pasta from coarse wheat varieties;various cereals;oatmeal;
- For fruit, eat citrus fruits;
- For vegetables, tomatoes, cucumbers, cabbage are eaten in unlimited quantities.
How to eat protein food?
With protein food, everything is much simpler;after 13.00, without eating too much in equal portions, you eat protein food, naturally low in fat.In the first stages of the diet, fruits and vegetables can be eaten in unlimited quantities, then fruits containing simple carbohydrates, such as bananas, apples, grapes and everything that falls into this product category, should be excluded.
From animal proteins, prefer 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 will provide your body not only with first-class proteins, but also with healthy omega fats.
Who is a protein diet 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 aforementioned people is the ability to burn subcutaneous fat without a large loss of muscle mass.If you want to maximize muscle gains, eating protein without adding any obvious fat is also possible.
- It is not recommended for older people to get rid of excess fat through a protein diet.Complete digestion and assimilation of protein food requires excellent health and 100% functioning of all internal organs.Naturally, for a person 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 digestive system problems.You should not experiment;it is better to use more suitable methods for people of this age category.
- Men are more prone to a protein diet than women because they eat more meat.It is more difficult for the honest half of humanity to turn away from sweets and accept eating animal protein.In principle, the protein menu can be modified and other protein products can be used instead of meat: fish, eggs, dairy products, seafood.
- Pregnant women can use a protein diet to lose weight very effectively without harming the baby or his health.This method of eating will help normalize weight and prevent daily gain and excess water retention.
- If you are in excellent health and want to lose excess weight, a protein diet will certainly work for you.This method is not harsh and difficult to tolerate like some monodiets, so there will be no psychological and physical discomfort when sticking to the protein menu.
Principles of protein diet
The correct distribution of nutrients throughout the day allows you to control the secretion of the hormone insulin, which is manifested only when a person has significantly overeaten sweets or complex carbohydrates.Blood glucose levels rise rapidly, and insulin transports the excess energy into subcutaneous fat.
Carbohydrates that come in the first half of the day are the necessary fuel to provide the body with energy for the whole day.Protein products and fiber make the body spend significantly more calories to absorb and digest food than these products initially contain, so it is impossible to gain excess weight from them.A protein diet, on the contrary, stimulates the metabolism, so bodybuilders consume whey protein before going to bed.
The positive properties of a protein diet
- Complete burning of subcutaneous fat and maximum preservation of muscle mass.Which is important even for women.
- Accelerates the metabolism, which allows you not to gain excess weight for a long time after stopping the diet.If you lead a healthy lifestyle after stopping protein food, you can forget about fat forever.
- There is no psychological or physical pressure, because your diet consists of a wide range of tasty and healthy foods.
- The ability to follow a protein diet for a long time.
- The body receives all the necessary nutrients, vitamins and minerals.
Harm of protein diet
If you follow the classic protein diet and use only protein and do not use the carbohydrate scheme described above, this can lead to some negative consequences.
- First, prolonged protein intake can cause calcium and trace elements to be leached from the body, and this will seriously affect the health of your skeletal system.
- Secondly, a purely protein diet 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 over 60, forget about the protein regime, use a mixed diet to actively burn subcutaneous fat.Consult your doctor and nutritionist before starting a protein weight loss regimen.
How long should you follow a protein diet to see results?
There is no definite 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 get rid of the kilos 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 speed up the process of losing excess weight.Normal loss is between 0.5 and 2 kilograms per week, no need to speed up.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 the week
The first day
- 200 gr.pour one tablespoon of honey over the oatmeal
- Eat any fruit that contains fast carbohydrates, such as 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.sour milk
The third day
- 200 gr.boiled rice with vegetables
- 50 gr.walnuts + 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.Coarse wheat pasta is mixed with 50 gr.cottage cheese
- One apple and one 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 tablespoons of honey
- A large portion of vegetable salad prepared 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.sour milk
The amount of carbohydrates taken is individual, start the morning meals with the usual consumption of carbohydrates and gradually eliminate calories until you see that the fat burning process has started.
Eat fiber between meals 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 that you are not drinking enough water.
The displayed menu is not an axiom;you can combine intake of different products.
Use the protein diet method above if you want to build a body worthy of your spirit.And remember that only a healthy lifestyle and active exercise will prevent unwanted diseases and excess weight gain.