A protein diet is not only an ideal way to eliminate subcutaneous fat, but it is also an excellent choice for increasing muscle mass.The main problem of our society is the eternal struggle against being overweight, so we will focus on the fat-burning power of a protein diet.
According to statistics, 90% of people claim that the protein diet is to completely reject simple and complex carbohydrates and maximize the intake of animal-derived protein foods.In fact, this is a completely wrong conclusion, as long-term abstinence from carbohydrate foods can lead to many unpleasant moments.The most common are gastrointestinal complications and impaired renal function.In order not to eliminate unnecessary misunderstandings, it is necessary to correctly apply protein diet to lose weight.
Pierre Ducan is considered the founder of the protein diet, however, the benefits of protein products were known even in the early days.Famous nutritionists and scientists of the past century have repeatedly mentioned the benefits of proper distribution of nutrients.The Robert Atkins diet also has many similarities to the protein diet.Therefore, we can conclude that this is the credit of all the nutritionists and scientists who have dedicated their lives to the study of proper human nutrition.
Key Features of a Protein Diet
Forget what this weight loss method is called because no one is prohibiting you from eating carbs.You should not draw conclusions based on the name of a diet.To ensure a 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 full range of nutrients, vitamins and minerals.What many people refer to as a protein diet can actually be attributed to a no-carb diet, which essentially involves alternating protein and carbohydrate intake.
Relax, because fats and carbs will be integral to weight loss, but they will be consumed at certain times when your body needs them most.You absolutely don't have to go hungry with the protein diet because there's no limit to the number of meals you can eat each day.The larger the main meals and snacks, the faster the metabolism, and the speed of biochemical processes determines whether the body transfers heat to subcutaneous fat.
You have to plan your protein menu in advance.It is ideal to prepare all the necessary foods early in the morning and distribute them evenly in containers.Now you can eat pre-prepared food every two hours, no matter where you are, at home, at work or on public transport.There can be 4 to 10 techniques, there are no clear recommendations here, everything is very personal.
When to eat carbs and when to eat protein?
All carbohydrates must be consumed within the first half of the day, preferably before 13:00.In the morning, all glycogen stores (extra energy accumulated by the body in muscle tissue and the human liver) are completely exhausted, so the intake of carbohydrates is necessary even for people who want to get rid of subcutaneous fat.All calories received are used to meet the body's energy needs.
For the same reason, a morning jog is considered ideal, it purely burns subcutaneous fat, but how is that possible if the glycogen stores are empty?This forces the body to use alternative methods of energy supply.
What should be the carbohydrate content?
The content of complex carbohydrates must be determined individually.Some people can lose weight by eating 200 grams of rice a day, while others can gain weight by eating that many carbohydrates.The main thing is not to go too far and gradually reduce the amount of carbohydrates in the diet.
For example, if you consume 2,500 calories a day, you don't need to reduce your food intake to 1,500 calories the next day.This is viewed by the body as an existential threat, and the body begins to take steps to slow the burning of subcutaneous fat as much as possible.First, metabolism will be greatly reduced, and secondly, even a small amount of calories consumed will be converted 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:
- Pasta made from rice, buckwheat, and semolina; various cereals; cereals;
- For fruits, eat citrus fruits;
- As for vegetables, you can eat unlimited tomatoes, cucumbers, and cabbage.
How to eat protein foods?
For protein foods, things are much simpler; after 13 o'clock, don't eat too many equal portions. Eat protein foods, which are naturally low in fat.In the first phase of the diet, fruits and vegetables can be eaten in unlimited quantities, then you need to exclude fruits containing simple carbohydrates, such as bananas, apples, grapes and everything contained in such products.
Among animal proteins, the following products are preferred:
- lean meats, beef, chicken breast, rabbit, poultry and veal;
- Dairy products with a fat content of no more than 5%;
- Eggs, seafood, and fish, which not only provide your body with top-notch protein but also healthy omega fats.
Who is a protein diet suitable for?
- First, this category includes professional athletes and young people with active lifestyles.The value of a protein diet for these people is its ability to burn subcutaneous fat without losing too much muscle mass.If you want to maximize muscle gain, you can also do that by eating protein without adding any significant fat.
- Protein menus are not recommended for older people to eliminate excess fat.For complete digestion and absorption of protein foods, good health and 100% functionality of all internal organs are required.Of course, after a person reaches the age of 50, his body functions are not as good as when he was young.Therefore, an elderly person will not be able to tolerate a protein diet without affecting his health.The following complications may occur: blood clots, increased blood clotting, and digestive problems.You shouldn't try; it's better to use methods more appropriate for this age group.
- Men tend to be more likely to eat protein than women because they are more likely to eat meat.For half of humanity, giving up sweets and preparing to eat animal protein is difficult.In principle, the protein menu can be modified and other protein products can be consumed instead of meat: fish, eggs, dairy products, seafood.
- Pregnant women can use a protein diet to lose weight, which is very effective and won't harm the baby or its health.This dietary approach will help normalize weight and prevent weight gain and excessive water retention.
- If you are in good health and want to lose excess weight, then a protein diet will naturally suit you.This method is not as harsh and unbearable as some mono diets, so you will not experience psychological and physical discomfort if you stick to a protein menu.
Principles of protein diet
The correct distribution of nutrients throughout the day controls the secretion of the hormone insulin, which only manifests itself when a person significantly overeats sweets or complex carbohydrates.Blood sugar levels rise sharply, and insulin sends excess energy into subcutaneous fat.
The carbohydrates consumed during 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 expend more calories to absorb and digest the food than the products initially contain, so it is impossible to gain excess weight from them.On the contrary, a protein menu stimulates metabolism, which is why bodybuilders consume whey protein before bed.
Positive Properties of a Protein Diet
- Completely burns subcutaneous fat and maximizes muscle mass retention.This is also important for women.
- Speeds up metabolism, which prevents weight gain long after you stop dieting.If you lead a healthy lifestyle after cutting out protein foods, you can forget about fat forever.
- There is no mental or physical stress as your diet consists of a variety of delicious and healthy foods.
- The ability to adhere to a protein diet over the long term.
- The body gets all the necessary nutrients, vitamins and minerals.
Dangers of Protein Diet
If you follow a classic protein diet and consume only protein without using the carbohydrate regimen described earlier, this can lead to some negative consequences.
- First of all, long-term protein intake will cause calcium and trace elements to be flushed out of the body, seriously affecting the health of the skeletal system.
- Secondly, a protein-only menu can have a negative impact on the function of the kidneys and digestive system.Therefore, people with the above-mentioned organ diseases should not adhere to a protein diet.
- Third, if you are over 60, forget about protein regimen and use a mixed diet to actively burn subcutaneous fat.Before starting a protein diet, talk to your doctor and nutritionist.
How long do you need to stick to a protein diet to see results?
There is no clear answer to this question; it all depends on many factors.Mainly: age, gender, presence of disease, body fat percentage, genetic predisposition to weight gain.For example, if you're 40 years old and have just decided to shed the weight you've accumulated over the years, it's difficult to convince your body to start using up its emergency reserves.
The main thing is not to show excessive initiative and not to speed up the process of losing excess weight.Normal weight loss is 0.5 to 2 kilograms per week, and there is no need to speed up.The protein diet described in our article can be used until the desired results appear; it contains carbohydrates, vitamins and minerals and is therefore not harmful to health.
Sample one week protein diet menu
first day
- 200 grams.Pour in the oatmeal and a tablespoon of honey
- Eat any fruit that contains fast carbohydrates, such as a banana
- 200 grams.Boiled chicken breast + a large vegetable salad
- 150 grams.Cottage cheese with 5% or less fat and two oranges
- Half a liter of kefir, fat content not exceeding 2.5%
the next day
- 200 grams.Buckwheat vegetable porridge
- We use two big apples
- 200 grams.Boiled beef + vegetable salad
- 200 grams.Sea fish + 1 grapefruit
- 300g.curd
The third day
- 200 grams.vegetable rice
- 50 grams.Walnuts + one tablespoon of honey
- 200 grams.Boiled veal + vegetable salad
- 300g.Yogurt with a fat content not exceeding 2.5%
The fourth day
- 200 grams.Mix couscous pasta with 50 g.cottage cheese
- an apple and a banana
- 200 grams.Boiled beef + vegetable salad
- 200 grams.seafood
- 300g.milk
fifth day
- 200 grams.Pea porridge + 100g boiled fish
- 2 tablespoons honey
- Large green salad drizzled with olive oil
- 200 grams.Chicken fillet + three cucumbers
- three boiled eggs
The sixth day
- 200 grams.Cook beans and vegetables
- 200 grams.Fruit salad + 1 tablespoon honey
- 200 grams.Boiled veal with vegetables
- 150 grams.low fat cheese
- 0.5 liters of kefir
seventh day
- 200 grams.Boiled potatoes + vegetable salad
- 200 grams.any fruit
- 200 grams.Boiled beef + citrus fruits
- 150 grams.cottage cheese
- 400g.curd
Carbohydrate consumption is individual, start with your usual carbohydrate consumption for breakfast and then gradually eliminate calories until you see the fat burning process have begun.
Eating fiber between meals can help your digestive system absorb protein foods.Drinking water must be based on individual body needs.If your urine becomes darker, it means you are not drinking enough water.
The menu shown is not an axiom;You can combine the intake of various products.
If you want to build a body worthy of your spirit, use the protein nutrition tips above.Remember, only a healthy lifestyle and active exercise can prevent unnecessary disease and excessive weight gain.