How many times have you had to re-read many highly effective diets that help get rid of subcutaneous fat? Do you know why there are more than 10, 000 options for various activities to lose weight in the world? It is simple: because 90% of them are ineffective. A protein diet is a good option for weight loss, but it can also be ineffective when used incorrectly. Weight loss without harm to health with maximum resultsTo use protein for food?
how to lose weight on protein diet?
To get rid of subcutaneous fat, you have to know the physical needs of the body, understand when to consume carbohydrates, and when - protein, and be able to listen to your body, which is an unlimited numberIndicates in the event that we make the wrong diet.
Certainly most of you already know that it is possible to achieve significant weight loss if you limit your intake of sweet and complex carbohydrates, the specific figure dependent on the percentage of fat in the human bodyIt can be called a low carb diet, which is a very effective way to get rid of fat. The calorie deficit created by reducing the intake of carbohydrates is completely filled with fat. By reducing the use of carbohydrates.
What happens if we completely eliminate carbohydrates from the diet?
Will we find a better way to lose weight? Our answer: Yes, yes. This diet was particularly popular during the golden age of bodybuilding and was widely publicized by Vince Gironde. All you have to do is look at his picture and it will be immediately clear why he recommended it. According to many nutritionists, one of the best, effective fat burning methods is a protein diet.
Protein weight loss diet is a carbohydrate-free diet that contains only protein foods and healthy fats for the body. Carbohydrate calories are fully compensated by animal protein. This approach not only reduces fat as much as possibleAllows to get rid of efficiently, but also to speed up metabolism and preserve muscle tissue as much as possible.
Many diets practically do not take the last two aspects into consideration: their main goal is simply to reduce the total daily calorie intake, which does not have a very positive effect on the condition of the person losing weight.
Rapid reduction of calories is considered life-threatening by the body, starts slowing metabolism and transfers all food to subcutaneous fat, using muscle fibers for energy consumption. It turns out that at the end of this method of losing weight, a person creates the ideal position to gain fat and does everything to burn muscle. We hope that you now try the famous mono diet. Lost desire
Basic principles of protein diet
When we create an environment in which carbohydrates are completely absent, ketones begin releasing the body from subcutaneous fat, which are the main source of energy supply for the brain and nervous system.
To illustrate this, it is necessary to explain that all the foods that we eat contain more or less three nutrients, and each of them performs its function to support the life of the body. These fats, proteinsAnd carbohydrates are:
- proteinis a building material for our body, as energy is used in extremely rare cases.
- Fatis stored energy that is stored for emergencies, and fat is also used to protect internal organs.
- carbohydratesare completely responsible for our body's energy supply.
Now it has become clear why do we want to eat sugars or complex carbohydrates when we are hungry? Because it is carbohydrate which is the main source of energy for our body, and protein and fat are reserved. Therefore, in everyday life, you want to eat absolutely sweet and complex carbohydrates: this is the most effective way of providing energy to the body. And this is the reason why people do not like to exclude carbohydrate foods from their diet. The body does not understand that a person intentionally excludes the main source of energy. Your body thinks that you must be tough. Are in position and expected to hunger. If carbohydrates do not begin to flow in the least amount of time, the body will be forced to unpack emergency reserves of fat.
What happens if you continue to limit your carbohydrate intake?
First of all, your body will use all its glycogen stores, which will last a short time, and only then will it turn into fully autonomous nutrition due to protein and fat. This method of losing weight in protein dietThere are a large number of positive reviews from people who have achieved incredible results. To be honest with you, everyone in the diet world has the foundation for a protein method of losing weight. Concentrate on any mono-dietRead from, and between the lines you will see the basics that we are covering in our article. Naturally, if the author of the diet, which you will be reading, presented it correctly.
It is important to add the important point that skipping about 50 grams of carbohydrate on a rigid protein diet will not increase a person's blood sugar. This means that the body feeds on fat tissue to ensure a positive energy balance in the body. Will remain
Should you end your carbohydrate intake on a protein diet?
This conclusion has a lot of pluses and a small minus. The positive side is that complete elimination of carbohydrates leads to rapid depletion of glycogen stores, and it prompts the body to start using fat stores as soon as possible. And the reason for everything is our old friend insulin. It is the presence or absence of it that determines what kind of energy the body will spend. Here everything is simple: the less carbohydrate you eat, the less insulin is secreted. The uptake of this hormone completely blocks the lipolysis process (breakdown of adipose tissue). It can be concluded that a protein diet abolishes insulin uptake and activates the full effect of lipolysis.
What is the main disadvantage of protein diet?
To maintain the normal functioning of the digestive system, it is at least sometimes necessary to consume fiber, where is it found? That's right, in carbohydrates. Failure to do so can lead to problems such as constipation, which is completely unpleasant news. Therefore, we strongly recommend that you switch from vegetables on a protein diet to diets like cucumbers, tomatoes and cabbageDo not exclude. They will keep your gastrointestinal tract fully functional.
loss of protein diet
Protein diet can only be harmed when you start consuming an excessive amount of protein and completely eliminate the fiber from the diet. And all these functions will be applied for a long time, then the body. The malfunction will begin. We strongly recommend that you consult your doctor and dietician before using the above plan. Because there is a considerable list of diseases in which the use of only protein foods is unacceptable. Good health for allAnd finally own the most attractive person in your city.
how long is a protein diet?
- is a type of constant use of diet: You consume only protein, healthy fats and fiber for a long time.
- power dietis used only on training days. You load carbohydrates approximately two hours before your workout to provide glycogen and significantly increase the intensity of your exercise. A protein diet on all other days.
- Cyclic use of a protein diet. This option provides for carbohydrate load once a week. It will help to maximize muscle mass and promote further metabolism. This is the method thatWe recommend to use all those who want to make the body worthy of their soul. However you can experiment and choose the most suitable option for yourself.
What to eat with a protein diet: food
Perhaps, the answer would not surprise you if we say that these should be foods that contain animal protein. It is best to use lean meats such as veal, beef, chicken breast and rabbit. From dairy products, thoseChoose foods that do not contain a large amount of fat, but you should not eat only low-fat kefir. Up to 10% fat content is quite appropriate. This is normal, no need to worry. "Remember, Burns fat on a carbohydrate fire. "Be sure to eat fish: It's not only high in protein, but also a source of healthy omega fats. Don't forget about eggs as a benchmark to assimilate into all of the above products.
There should be 5 to 10 meals a day, in fact, the more the better. That is why all the food should be distributed in the morning and evenly in the bowl: this allows one to accompany the meal at any time of the dayIt becomes possible to open the container and consume the required amount of food.
sample menu for the week
This may resemble a 7-day protein diet menu, or it can be extended for 14 days.
monday
- packaging of fat-free cheese;
- a jar of yogurt, 1 grape;
- 2 chicken breast, broccoli, half a glass of kefir;
- a jar of yogurt, grated medium carrots;
- 1 liter of stagnant mineral water, a glass of natural apple juice.
Tuesday
- yogurt, green apple;
- 100 grams of any meat, cheese, tomatoes, 1 bell pepper;
- 200 grams of fish, celery, carrots and ½ apple salad;
- cabbage salad with 2 hard-boiled eggs, parsley and lemon juice;
- 1 liter of water, 1 glass of current juice.
Wednesday
- yogurt, a glass of strawberries;
- granulated cheese in addition to a spoonful of chopped parsley, red pepper and tomato paste;
- 2 chicken breasts, one cup spinach, half cup kefir;
- no stew, zucchini, 1 tomato, 2 tablespoons of dill (you can mix vegetables and add 2 tablespoons of olive oil), 2 slices of ham;
- 1 liter of water, a glass of orange juice.
Thursday
- packaging of fat-free cheese;
- a glass of kefir, r glass raspberries;
- 200 grams stew, 1/3 cup milk, carrots;
- cabbage salad with 2 eggs, red pepper and parsley, seasoned with lemon juice;
- 1 L. Water, a glass of current juice.
Friday
- curd, 2 tangerine;
- granulated cheese (1 pack);
- 200 g sea fish, tomato, red chili and parsley salad, yogurt;
- granulated cheese (1 pack), carrots, green apple;
- 1 liter of water, a glass of orange juice.
Saturday
- 100g cottage cheese, skim milk;
- a glass of kefir;
- 2 chicken breast, beans, yogurt;
- 2 slices of ham, broccoli, 1 egg, 2 tablespoons of corn;
- 1 L. Water, a glass of current juice.
sunday
- a glass of kefir, r glass raspberries (or other berries);
- granulated yogurt, ham slice;
- hen's liver, lemon juice, salad with apples;
- yogurt with added fruit;
- 1 liter of water, a glass of apple juice.