How many times have you had to reread so many highly effective diets that help rid a person of subcutaneous fat? Do you know why there are over 10, 000 options for various activities to lose weight? It's simple: 90% of them are ineffective. Protein diets are a good option for weight loss, but can also be ineffective when used incorrectly. How to use protein with maximum results to lose weight without harming health?
How to lose weight on 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 listen to your body, which gives unlimited warnings in case of wrong diet.
Surely many of you already know that if you limit the intake of sweet and complex carbohydrates, significant weight loss is possible, 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 filled with fat. That's why people limit the use of carbohydrates in their diets and lose weight.
What happens if we exclude carbohydrates from the diet completely?
Will we find a better way to lose weight? Our answer is: of course yes. This diet was particularly popular in the golden age of bodybuilding and was widely promoted by Vince Gironde. You just have to look at her photo and you will immediately see why she recommends it. The name of one of the best of this is, according to many nutritionists, effective ways to burn fat 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 compensated 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 goal is to reduce the total daily calorie intake, which does not have a very positive effect on the condition of a weight-losing person.
A sharp reduction in calorie intake is considered by the body to be life threatening, it begins to slow the metabolism and moves all the food consumed to subcutaneous fat, using muscle fibers for energy consumption. So, at the end of this weight loss method, it turns out that a person creates ideal conditions for gaining fat and does everything to burn muscle mass. We hope you've lost your desire to try the famous mono diets?
Basic principles of protein diet
When we create an environment where carbohydrates are completely absent, ketone bodies begin to be released from subcutaneous fat, which is the main energy source for 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 performs its own function for the body's life support. These are fats, proteins and carbohydrates:
- Proteinis a building material for our body as energy is used in extremely rare situations.
- Oilis energy stored for emergencies, and fat is also used to protect internal organs.
- Carbohydratesis fully responsible for our body's energy supply.
When we're hungry now it's clear why we want to get enough sweet or complex carbs. Because our body's main source of energy is carbohydrates 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 supply energy to the body. This is why people don't like to exclude foods containing carbohydrates from their diet. The body does not understand that a person has deliberately excluded the main energy source. Your body thinks you are in harsh living conditions and hunger is expected. If the carbohydrates do not start flowing as soon as possible, the body will have to open up its fat reserves emergency.
What happens if you continue to limit your carbohydrate intake?
First of all, your body will consume all glycogen stores that will last for a short time and after that it will switch to completely autonomous nutrition thanks to proteins and fats. The protein diet has a lot of positive reviews from people who have achieved amazing results thanks to this weight loss method. To be honest, everyone in the diet world has the foundation of the protein method to lose weight. Carefully read any mono-diet and across the lines you will see the basics we covered in our article. Naturally, if the author of the diet you are going to read presented it correctly.
It is important to add that leaving about 50 grams of carbohydrates on a solid protein diet will not cause a person's blood sugar to rise. This means that the body will continue to be fed with adipose tissue in order to maintain a positive energy balance in the body.
Should you eliminate carbohydrate intake in a protein diet?
This result has many pros and one minor minus. On the positive side, the complete elimination of carbohydrates leads to rapid depletion of glycogen stores, which causes the body to start using fat stores as soon as possible. And the reason for everything is our old friend insulin. It 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 rise of this hormone completely blocks the lipolysis process (breakdown of adipose tissue). It can be concluded that the protein diet eliminates the increase in insulin and activates the full effect of lipolysis.
What is the main disadvantage of a protein diet?
Where is thelocated, at least occasionally, to maintain the normal functioning of the digestive system? That's right, on carbohydrates. Failure to do so can lead to problems like constipation, which is completely unpleasant news. Therefore, we strongly recommend that you do not exclude vegetables such as cucumbers, tomatoes and cabbage in the protein diet. They will keep your gastrointestinal system fully functional.
The harm of a protein diet
The harm of a protein diet can only arise if you start consuming excessive amounts of protein and eliminate fiber from the diet altogether. And all these actions will be carried out for a long time, after which malfunctions will begin in the body. We strongly recommend that you consult your doctor and dietician before using the above scheme. Because there is a considerable list of diseases in which the use of protein foods alone is unacceptable. Good health to everyone and finally become the owner of the most attractive figure in your city.
How long does theprotein diet take?
- There is a variety of continuous use of the diet: You only consume protein, healthy fat and fiber for a long time.
- Strength dietis used only on training days. You load carbohydrates about two hours before your workout to provide glycogen and significantly increase your exercise intensity. All other days are a protein diet.
- Cyclical use of a protein diet. This option provides a weekly carbohydrate load throughout the day. This will help maintain muscle mass to the maximum and further increase metabolism. We recommend that you use this way for anyone who wants to make the body worthy of their soul. Still, you can try and choose the most suitable option for yourself.
What to eat with a protein diet: food
Probably the answer wouldn't surprise you if we said that these should be foods containing animal protein. It is best to use lean meats such as beef, beef, chicken breast, and rabbit. Choose foods that do not contain large amounts of fat from dairy products, but you should not just eat low-fat kefir. Fat content of up to 10% is quite suitable. This is normal, you don't have to worry. “Remember, fats burn at a carbohydrate fire. ” Make sure you eat fish: it's not only rich in protein, it's also a healthy source of omega fats. Remember eggs as a reference point for assimilation among all the above products.
There should be 5 to 10 meals a day, actually the more the better. Therefore, all food should be prepared in the morning and distributed evenly in bowls: this makes it possible to open the container with food at any time of the day and to consume the required amount of food.
Sample menu for the week
This is what a 7-day protein diet menu might look like or extended by 14 days.
Monday
- fat-free cottage cheese packaging;
- a jar of yogurt, 1 grapefruit;
- 2 chicken breasts, broccoli, half a glass of kefir;
- a jar of yogurt, medium carrot grater;
- 1 liter of still mineral water, a glass of natural apple juice.
Tuesday
- yogurt, green apple;
- 100 gr meat, cheese, tomato, 1 bell pepper;
- 200 g fish, celery salad, carrot and ½ apple;
- 2 boiled eggs, coleslaw with parsley and lemon juice;
- 1 liter of water, 1 glass of currant juice.
Wednesday
- yogurt, a glass of strawberries;
- granulated cottage cheese with the addition of a spoonful of chopped parsley, red pepper and tomato paste;
- 2 chicken breasts, a glass of spinach, half a glass of kefir;
- any casserole, zucchini, 1 tomato, 2 tablespoons dill (you can mix vegetables and add 2 tablespoons olive oil), 2 slices of ham;
- 1 liter of water, a glass of orange juice.
Thursday
- fat-free cottage cheese packaging;
- one glass of kefir, ½ glass of raspberries;
- 200 g casserole, 1/3 cup milk, carrots;
- Cabbage salad with 2 eggs, red pepper and parsley, flavored with lemon juice;
- 1 l. water, a glass of currant juice.
Friday
- yoghurt, 2 tangerines;
- granular curd (1 pack);
- 200 gr sea fish, tomato, red pepper and parsley salad, yoghurt; Cottage cheese
- (1 package), carrot, green apple;
- 1 liter of water, a glass of orange juice.
Saturday
- 100 g of cottage cheese, skim milk;
- a glass of kefir;
- 2 chicken breasts, beans, yogurt;
- 2 slices of ham, broccoli, 1 egg, 2 tablespoons of corn;
- 1 l. water, a glass of currant juice.
Sunday
- one glass of kefir, ½ cup of raspberry (or other fruit);
- curd, ham slice;
- boiled chicken livers, lemon lettuce, apple;
- fruit yogurt;
- 1 liter of water, a glass of apple juice.