How many times have you had to read several very effective diets that help rid a person of subcutaneous fat? Do you know why in the world there are more than 10, 000 opportunities for various activities to lose weight? It's simple: because 90% of them are ineffective. A protein diet for weight loss is a good option, but it can also be ineffective if used incorrectly. How are proteins used for weight loss without health damage 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 proteins and be able to listen to your body, giving an unlimited number of messages, inin case we make a wrong diet.
Most of you probably already know that if you limit the intake of sweet and complex carbohydrates, it is possible to achieve significant weight loss, the specific number 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 fully replenished with fat. Therefore, people lose weight by limiting the use of carbohydrates in their diet.
What happens if we completely eliminate carbohydrates from our diet?
Will we have a better way to lose weight? Our answer: of course yes. This diet was especially popular in the golden era of bodybuilding and was widely promoted by Vince Gironde. Just look at his photo and it will immediately become clear why he recommended it. The name of this is the best, according to many nutritionists, methods of effective fat burning are a protein diet.
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 effectively as possible, but also to speed up the 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 simply to reduce the total daily caloric intake, which does not have a particularly positive impact on a person who loses weight.
A sharp drop in calorie intake is considered by the body as a threat to life, begins to slow down the metabolism and transports all the food consumed to subcutaneous fat using muscle fibers for energy consumption. So it turns out that at the end of this method of losing weight a person creates ideal conditions to gain fat and does everything to burn muscle mass. We hope you have now lost the desire to try the famous monodieter?
Basic principles of the 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 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 own function for the life support of the body. These are fats, proteins and carbohydrates:
- Proteinis a building material for our body as energy is used in extremely rare cases.
- Fatis stored energy that is stored in emergencies and fat is also used to protect internal organs.
- Carbohydratesare fully responsible for the energy supply to our body.
Now it's clearer why when we are hungry we will get enough of sweet or complex carbohydrates? 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 give the body energy. And that's why people do not like to exclude carbohydrate foods from their diet. The body does not understand that a person consciously excludes the main source of energy. Your body thinks you are under harsh living conditions and hunger is expected. If carbohydrates do not start flowing in the shortest possible time, the body will be forced to unpack the emergency reserves of fat.
What happens if you continue to limit your carbohydrate intake?
First, your body will deplete all of its glycogen stores, which will last for a short period of time, and only then will it completely switch to autonomous nutrition from proteins and fats. The protein diet has a large number of positive reviews from people who have achieved incredible results thanks to this method of losing weight. To be honest with you, everyone in the diet world has a foundation for the protein method of losing weight. Read any mono-diet carefully, and between the lines you can see the basics we cover in our article. Of course, if the author of the diet that you want to read presented it correctly.
It is important to add the important point that leaving approx. 50 grams of carbohydrates in a rigid protein diet does not cause a person's blood sugar to rise. This means that the body continues to feed on adipose tissue to maintain a positive energy balance in the body.
Need to eliminate carbohydrate intake on a protein diet?
This conclusion has many pluses and a small minus. The positive side is that complete elimination of carbohydrates leads to a rapid depletion of glycogen stores and this provokes the body to start using fat stores as soon as possible. And the reason for everything is our old friend's insulin. It is its presence or absence that determines what type of energy the body will use. Everything is simple here: the fewer carbohydrates you eat, the less insulin is excreted. The surge of this hormone completely blocks the process of lipolysis (breakdown of adipose tissue). It can be concluded that a protein diet eliminates the insulin wave and activates the full effect of lipolysis.
What is the main disadvantage of a protein slide?
In order to maintain normal functioning of the digestive system, it is at least occasionally necessary to consume fiber, which is found where? That's right, in carbohydrates. Failure to comply with this can lead to problems such as constipation, which is quite unpleasant news. Therefore, we strongly recommend that you do not exclude vegetables such as cucumbers, tomatoes and cabbage from the diet on a protein diet. They keep your gastrointestinal tract fully functional.
The damage of a protein die
The harm of a protein diet can only occur if you start consuming excessive amounts of protein and completely eliminate fiber from your diet. And all these actions will be applied for a long time, then malfunction begins in the body. We strongly recommend that you consult your doctor and dietitian before using the above scheme. Because there is a significant list of diseases where it is unacceptable to consume only protein foods. Good health to all and finally become the owners of the most charming figure in your city.
How long is the protein diet?
- There is a variant of the constant use of the diet: For a long time you eat only proteins, healthy fats and fiber.
- Strength dietis only used on training days. You do a carbohydrate load about two hours before your workout to provide glycogen and increase your workout intensity significantly. Every other day a protein diet.
- Cyclic use of a protein die. This option provides a carbohydrate load once a week throughout the day. This helps maintain muscle mass to the maximum and further increase metabolism. This is the way we recommend using anyone who wants to make the body worthy of their spirit. Although you can experiment and choose the most appropriate option for yourself.
What to eat with a protein diet: food
Probably the answer will not surprise you if we say that these should be foods that contain animal protein. It is best to use lean meats like veal, beef, chicken breast and rabbit. From dairy products, choose foods that do not contain a large amount of fat, but you should not only eat low-fat kefir. Fat content up to 10% is quite appropriate. This is normal, there is no need to worry. “Remember, fat burns in the fire of carbohydrates. ” Be sure to eat fish: it is not only high in protein but also a source of healthy omega fats. Do not forget eggs as a benchmark for assimilation among all the above products.
There should be 5 to 10 meals a day, the more the better. Therefore, all food must be prepared in the morning and evenly distributed in the bowls: this makes it possible to open a container of food at any time of the day and consume the required amount of food.
Sample menu for the week
This is what a 7-day protein diet menu looks like, or it can be extended by 14 days.
Monday
- fat-free cottage cheese packaging
- jar of yogurt, 1 grapefruit;
- 2 chicken breasts, broccoli, half a glass of kefir;
- a jar of yogurt, cracked medium-sized carrots;
- 1 liter of still mineral water, a glass of natural apple juice.
Tuesday
- yogurt, green apple;
- 100 g of any meat, cheese, tomato, 1 pepper
- 200 g fish, celery salad, carrots and apple;
- 2 hard-boiled eggs, coleslaw with parsley and lemon juice;
- 1 liter of water, 1 glass of blackcurrant juice.
Wednesday
- yogurt, a glass of strawberry;
- granular cottage cheese with a spoonful of chopped parsley, red pepper and tomato puree
- 2 chicken breasts, one cup of spinach, half a cup of kefir;
- any stew, courgette, 1 tomato, 2 tablespoons dill (you can mix vegetables and add 2 tablespoons olive oil), 2 slices ham;
- 1 liter of water, a glass of orange juice.
Thursday
- fat-free cottage cheese packaging
- a glass of kefir, ½ glass of raspberry;
- 200 g stew, 1/3 cup milk, carrots;
- 2 eggs, coleslaw with paprika and parsley, seasoned with lemon juice;
- 1 p. water, a glass of blackcurrant juice.
Friday
- yogurt, 2 tangerines;
- granular cottage cheese (1 packet)
- 200 g sea fish, tomato, red pepper and parsley salad, yogurt;
- granular cottage cheese (1 packet), carrots, green apple;
- 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 ham, broccoli, 1 egg, 2 spoons of corn;
- 1 p. water, a glass of blackcurrant juice.
Sunday
- a glass of kefir, ½ cup of raspberries (or other berries);
- grainy curd, sliced ham;
- stewed chicken liver, salad with lemon juice, apple;
- yogurt with added fruit;
- 1 liter of water, a glass of apple juice.