Protein diet is not only an ideal way to get rid of subcutaneous fat, but 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 the protein diet.
According to statistics, 90% of people call the protein diet the complete rejection of simple and complex carbohydrates and the 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 deterioration of kidney function.In order not to dispel unnecessary myths, it is necessary to correctly implement a protein diet for weight loss.
Pierre Dukan is considered the founder of the protein diet, but the benefits of protein products were known in earlier periods.Famous nutritionists and scientists of the last century have repeatedly talked about 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 this is the merit of all nutritionists and scientists who devote their lives to the study of proper nutrition for humans.
Main features of the protein diet
Forget what this method of getting rid of extra pounds is called, because no one forbids you to eat carbohydrates.You should not draw conclusions based on the name of the diet.To ensure 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 wide variety of nutrients, vitamins and minerals.What many call the protein method of losing weight can be attributed to a carbohydrate-free 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 consumed at specific times when the body needs them most.By using the protein slimming method, you will definitely not have to starve because you will eat an unlimited number of meals a day.The more main meals and snacks you have, the faster your metabolism, and the speed of biochemical processes determines whether the body will transport calories to subcutaneous fat.
You need to plan your protein menu in advance.It is ideal to have all the necessary food prepared early in the morning and distributed evenly in the containers.Now you can eat pre-prepared food every two hours wherever you are: at home, at work or on public transport.There can be from 4 to 10 techniques, there are no clear recommendations here, everything is very individual.
When to consume carbohydrates and when to consume 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 (additional energy that the body accumulates in muscle tissue and the human liver), and therefore carbohydrate intake is necessary here even for a person who wants to get rid of subcutaneous fat.All calories consumed will go to the body's energy needs.
For the same reason, it is considered ideal to do a morning run, which completely burns subcutaneous fat, but how can it be otherwise if the glycogen store is empty?This forces the body to use alternative methods of providing energy.
How much should be the amount of carbohydrates?
The amount of complex carbohydrates should be determined individually.While some people can lose weight by eating 200 grams of rice a day, others can gain weight by consuming this amount of carbohydrates.The important thing is not to go too far and gradually reduce the amount of carbohydrates in your diet.
For example, if you consume 2500 calories a day, you do not need to reduce your food intake to 1500 calories the next day.This situation will be perceived 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 greatly, and secondly, even a very small amount of calories taken will turn into subcutaneous fat.If your goal is a long-term marathon, carb load once a week and significantly increase your complex carbohydrate intake.
Recommended carbohydrates for consumption:
- pasta from rice, buckwheat, coarse wheat varieties;various cereals;oatmeal;
- For fruits, eat citrus fruits;
- For vegetables, eat tomatoes, cucumbers, cabbage in unlimited quantities.
How to eat protein foods?
Things are much simpler with protein foods;After 13:00, you consume protein-rich, naturally low-fat foods in equal portions without eating too much.At the initial stages of the diet, fruits and vegetables can be eaten in unlimited quantities, later you need to exclude fruits containing simple carbohydrates, such as bananas, apples, grapes and everything else that is included in this category of products.
Among animal proteins, give preference to the following products:
- lean meats, beef, chicken breast, rabbit, poultry and veal;
- dairy products with a fat content not exceeding 5%;
- eggs, seafood and marine fish that will provide your body with not only premium protein but also healthy omega fats.
Who is protein diet suitable for?
- First of all, this category includes professional athletes and young people who lead an active lifestyle.The value of the protein diet for the above people lies in its ability to burn subcutaneous fat without losing too much muscle mass.If you want to maximize your muscle gain, this is also possible by consuming protein without adding significant fat.
- It is not recommended for the elderly to get rid of excess fat using a protein menu.For full digestion and assimilation of protein foods, excellent health and 100% functioning of all internal organs are required.Naturally, when a person turns 50, his body is not as productive as it was in his youth.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 should not experiment;It is better to use methods that are more suitable for people in this age category.
- Since men are more likely to eat meat, they are more likely to follow a protein diet than women.It is more difficult for the fair half of humanity to give up sweets and prepare themselves to eat animal protein.In principle, the protein menu can be changed and other protein products can be consumed instead of meat: fish, eggs, dairy products, seafood.
- Pregnant women can use the protein diet to lose weight with great effectiveness without harming the baby or his health.This method of eating will help normalize weight and prevent daily gains and excessive water retention.
- If your health is excellent and you want to get rid of excess weight, naturally the 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;This manifests itself only if a person significantly overeats sweets or complex carbohydrates.Blood sugar levels rise sharply and insulin transports excess energy to subcutaneous fat.
Carbohydrates taken in the first half of the day are the fuel necessary to provide the body with energy throughout the day.Protein products and fiber 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.On the contrary, the protein menu stimulates the metabolism, so bodybuilders consume whey protein before going to bed.
Positive properties of protein diet
- Complete burning of subcutaneous fat and maximum preservation of muscle mass.This is important even for women.
- It 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 giving up protein foods, you can forget about fats forever.
- There is no psychological or physical pressure because your diet consists of a wide variety of delicious and healthy foods.
- The ability to stick to a protein diet for a long time.
- The body receives all the necessary nutrients, vitamins and minerals.
Harm of protein diet
If you follow a classic protein diet and consume only protein and do not use the carbohydrate scheme described previously, this may cause some negative consequences.
- Firstly, long-term protein intake can lead to the excretion of calcium and microelements from the body, which seriously affects the health of your skeletal system.
- Secondly, a completely protein menu negatively affects the functioning of the kidneys and digestive system.Therefore, people with diseases in the above organs should not adhere to a protein diet.
- Thirdly, if you are over 60, forget about the protein regime, use a mixed diet to actively burn subcutaneous fat.Before you start using the protein method of losing weight, consult your doctor and nutritionist.
How long do you need to stick to a protein diet to achieve results?
There is no definitive 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 lose the weight you have accumulated over the years, it will be difficult to convince your body to use its emergency reserve.
The main thing is not to show excessive initiative and not to accelerate the process of losing excess weight.Normal loss is between 0.5 and 2 kilograms per week, there is no need to accelerate.You can use the protein diet described in our article until the desired result is achieved;Since it contains carbohydrates, vitamins and minerals, it does not harm your health.
Sample protein diet menu for a week
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 breast + large portion of vegetable salad
- 150 gr.cottage cheese with a fat content of not more than 5% and two oranges
- Half a liter of kefir with a fat content of not more than 2.5%
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.curd
third day
- 200 gr.boiled rice with vegetables
- 50 gr.walnuts + tablespoon of honey
- 200 gr.boiled beef + vegetable salad
- 300 gr.yoghurt with a fat content of not more than 2.5%
fourth day
- 200 gr.Mix coarse wheat pasta with 50 gr.cottage cheese
- An apple and 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
- Large portion of vegetable salad with olive oil
- 200 gr.chicken fillet + three cucumbers
- three boiled eggs
sixth day
- 200 gr.boiled beans with vegetables
- 200 gr.fruit salad + tablespoon honey
- 200 gr.boiled beef with vegetables
- 150 gr.low fat cheese
- 0.5 liters of kefir
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
The amount of carbohydrates consumed is individual, start your morning meals with normal carbohydrate consumption and gradually eliminate calories until you see the fat burning process begin.
Consume fiber between meals to help your digestive system absorb protein foods.Water should be drunk according to the individual needs 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 the purchase of several products.
If you want to build a body worthy of your soul, use the protein nutrition method above.And remember that only a healthy lifestyle and active exercise will prevent unwanted diseases and excessive weight gain.