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 in our society is the eternal struggle with obesity, 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 in the gastrointestinal tract and reduced kidney function.In order not to dispel unnecessary myths, it is necessary to use a protein diet correctly for weight loss.
Pierre Dukan is considered the founder of the protein diet, but 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 come to the conclusion that this is the merit of all nutritionists and scientists who have devoted their lives to studying proper human nutrition.
Main features of a protein diet
Forget what this method of losing excess weight is called, because no one will forbid you to eat 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 part of any fat burning complex, and a protein diet is no exception.The body constantly needs a complete range of nutrients, vitamins and minerals.What many call the protein method to lose weight can rather be attributed to a carbohydrate-free diet, the essence of which is to alternate between protein and carbohydrate days.
Relax, because fat 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 definitely don't need to go hungry using the protein method to lose weight because you will have an unlimited number of meals per day.The more main meals and snacks, 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 need to plan your protein menu in advance.It is ideal to prepare all the necessary food early in the morning and distribute it evenly between the containers.Now every two hours, wherever you are, at home, at work or on public transport, you can eat ready-made food.There can be from 4 to 10 techniques, there is no clear recommendation here, everything is very individual.
When should you eat carbohydrates and when should you eat proteins?
All carbohydrates must be consumed in the first half of the day, preferably before1 p.m.In the morning, all glycogen reserves are completely exhausted (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 received go to the body's energy needs.
For the same reason, it is considered ideal to do morning jogging, which burns pure subcutaneous fat, but how could it be different if the glycogen store is empty.This forces the body to use alternative methods of energy supply.
What should the amount of carbohydrates be?
The amount of complex carbohydrates must be determined individually.Some people can lose weight by eating 200 grams of rice a day, while others will gain weight by eating that amount of carbohydrates.The most important thing is not to go too far and gradually reduce the amount of carbohydrates in your diet.
For example, you consumed 2500 calories a day, you don't need to cut your food intake down 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 drop a lot, and secondly, even a small amount of calories consumed will turn into subcutaneous fat.If your goal is a long-term marathon, load up on carbs once a week and significantly increase your intake of complex carbs.
Recommended carbohydrates for consumption:
- rice, buckwheat, pasta from coarse varieties of wheat;various grains;oatmeal;
- For fruits, eat citrus fruits;
- For vegetables, eat tomatoes, cucumbers, cabbage in unlimited quantities.
How to eat protein food?
With protein foods, things are much simpler;after13.00, without eating too much in equal portions, you eat protein foods, naturally low in fat.Fruits and vegetables can be eaten in unlimited quantities in the first stages of the diet, then you must exclude fruits that contain simple carbohydrates, such as bananas, apples, grapes and everything that is included in this category of products.
Among animal proteins, you should prefer the following products:
- lean meat, beef, chicken breast, rabbit, poultry and veal;
- dairy products whose fat content does not exceed 5%;
- eggs, shellfish and sea fish, which will provide your body with not only premium protein, but also 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 individuals lies in the ability to burn subcutaneous fat without major loss of muscle mass.If you want to maximize your muscle gain, this is also possible by eating protein without adding any obvious fat.
- It is not recommended for older people 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.Naturally, when a person is over 50, 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 should not experiment;it is better to use more suitable methods for people in 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 beautiful half of humanity to turn away from sweets and adjust to eating animal protein.In principle, the protein menu can be changed and other protein products can be consumed instead of meat: fish, eggs, dairy products, shellfish.
- Pregnant women can use a protein diet to lose weight with great efficiency without harming the baby or their health.This method of eating helps to 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 naturally 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 the protein diet
The correct distribution of nutrients during the day makes it possible to control the secretion of the hormone insulin, which only appears if a person has significantly overeaten sweets or complex carbohydrates.Blood sugar levels rise sharply and insulin transports excess energy to subcutaneous fat.
Carbohydrates, which come in the first half of the day, are the necessary fuel to give the body energy for the whole day.Protein products and fibers require the body to use 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 menu, on the contrary, stimulates the metabolism, which is why bodybuilders consume whey protein before bed.
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 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 mental or physical pressure because your diet consists of a wide variety of tasty 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.
Damages of a protein diet
If you follow a classic protein diet and consume only proteins, and do not use the previously described carbohydrate scheme, this may have some negative consequences.
- First, prolonged intake of protein can cause calcium and trace elements to be washed out of the body, and this will seriously affect the health of your skeletal system.
- Secondly, a pure protein menu negatively affects the function 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, forget about the protein diet, use a mixed diet to actively burn subcutaneous fat.Before you start using the protein method to lose weight, consult your doctor and nutritionist.
How long should you stick to a protein diet to see results?
There is no single answer to this question;it all depends on many factors.The most important are: age, sex, presence of diseases, percentage of body fat, genetic predisposition to weight gain.For example, if you are 40 years old and have just now decided to get rid of the kilograms 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 from 0.5 to 2 kg per week, there is no need to accelerate.The protein diet described in our article can be used until the desired result occurs;it contains carbohydrates, vitamins and minerals, so there is no harm to 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 g cooked 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%
Second day
- 200 g buckwheat porridge with vegetables
- We use two large apples
- 200 g boiled beef + vegetable salad
- 200 g of sea fish + a grapefruit
- 300 gr. coagulated milk
Third day
- 200 g cooked rice with vegetables
- 50 g walnuts + tablespoon honey
- 200 g boiled veal + vegetable salad
- 300 g yogurt with a fat content of no more than 2.5%
Fourth day
- Mix 200 gr. coarse wheat pasta with 50 gr. cottage cheese
- An apple and a banana
- 200 g boiled beef + vegetable salad
- 200 g shellfish
- 300 grams of milk
Fifth day
- 200 g pea porridge + 100 g boiled fish
- Two tablespoons of honey
- Large portion of vegetable salad dressed with olive oil
- 200 g chicken fillet + three cucumbers
- Three boiled eggs
Sixth day
- 200 g boiled beans with vegetables
- 200 gr. fruit salad + tablespoon of honey
- 200 g boiled veal with vegetables
- 150 g low-fat cheese
- 0.5 liters of kefir
Seventh day
- 200 g boiled potatoes + vegetable salad
- 200 gr. any fruit
- 200 g boiled beef + citrus fruits
- 150 gr cottage cheese
- 400 gr. coagulated milk
The amount of carbohydrates consumed is individual, start your morning meals with the usual consumption of carbohydrates and gradually remove calories until you can see that the fat burning process has started.
Between meals, eat fiber to help your digestive system absorb protein foods.Water should be drunk according to the body's individual needs.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 the intake of different products.
Use the above method of protein nutrition 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.