Protein diet is not only an ideal way to get rid of subcutaneous fat, but also an excellent option for increasing muscle mass.The main problem of our society is the eternal struggle with excess weight, so we will focus on the fat burning ability of the protein diet.
According to statistics, 90% of people call the 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 prolonged abstinence from carbohydrate foods causes many unpleasant moments.The most common are gastrointestinal tract complications and impaired kidney function.In order not to spread unnecessary myths, it is necessary to correctly implement a protein diet for weight loss.
Pierre Ducan is considered the founder of the protein diet, however, the benefits of protein products were known even in earlier times.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 those nutritionists and scientists who have dedicated their lives to studying proper nutrition for humans.
Main features of 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 positive energy balance and normal functioning of all internal organs, any fat-burning complex must include complex carbohydrates, and the protein diet is no exception.The body constantly requires a full range of nutrients, vitamins and minerals.What many call the protein method of losing weight can be attributed to the 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 certain times when the body needs them most.Using the protein method of losing weight, you definitely won't have to starve, because you will have an unlimited number of meals per day.The more frequent the main meals and snacks, the faster your metabolism, and the speed of biochemical processes determines whether the body will move calories into subcutaneous fat or not.
You should plan your protein menu in advance.It is ideal to prepare all the necessary food early in the morning and distribute it evenly in the containers.Now every two hours, no matter where you are, at home, at work or on public transport, you can eat a pre-prepared meal.There can be from 4 to 10 techniques, there are no clear recommendations here, everything is very individual.
When should one eat carbohydrates and when should one eat 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 (excess energy that the body stores in muscle tissue and human liver), and therefore carbohydrate intake here is also necessary for a person who wants to get rid of subcutaneous fat.All the calories received will meet the body's energy requirements.
For the same reason, morning jogging is considered ideal, which completely burns subcutaneous fat, but how can this happen if the glycogen storage is empty.This forces the body to use alternative methods of energy supply.
What should be the amount of carbohydrates?
The amount of complex carbohydrates should be determined individually.Some people can lose weight by eating 200 grams of rice per day, while others can gain weight by eating this amount of carbohydrates.The main thing is not to go too far and gradually reduce the amount of carbohydrates in your diet.
For example, you consumed 2500 calories in one day, you do not need to reduce your food intake to 1500 the next day.This 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 be greatly reduced, and secondly, even small amounts of calories ingested will be transformed into subcutaneous fat.If your goal is a long-term marathon, carb-load once a week and significantly increase your intake of complex carbohydrates.
Recommended carbohydrates for consumption:
- pasta from rice, buckwheat, coarse varieties of wheat;various grains;Oatmeal;
- For fruits, eat citrus fruits;
- Among vegetables, eat tomato, cucumber and cabbage in unlimited quantities.
How to eat protein rich food?
With protein foods, things are much simpler;After 13.00, without eating too much in equal portions, you eat protein foods, naturally low-fat.In the first phase of the diet fruits and vegetables can be eaten in unlimited quantities, then you will have to exclude fruits that contain simple carbohydrates, such as bananas, apples, grapes and everything included in this category of products.
Give preference to the following products in animal protein:
- Lean beef, beef, chicken breast, rabbit, poultry and veal;
- Dairy products whose fat content does not exceed 5%;
- Eggs, seafood and sea fish, which will provide your body not only with first-class proteins, but also healthy omega fats.
Who is the protein diet suitable for?
- First of all, this category includes professional athletes and young people who lead an active lifestyle.The importance of the protein diet for the above people lies in its ability to burn subcutaneous fat without much loss of muscle mass.If you want to maximize your muscle gains, 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 necessary.Naturally, when a person is over 50, his body is not as productive as in his youth.Therefore, an elderly person will not be able to tolerate a protein diet without adversely affecting his health.The following complications may occur: blood clots, increased blood clotting, and digestive system problems.You should not experiment;It is better to use methods more suitable for people in this age group.
- Men are more inclined towards a protein diet than women as they are more likely to eat meat.It is difficult for half of humanity to break away from sweets and force themselves to eat animal proteins.In principle, the protein menu can be modified and instead of meat, other protein products can be consumed: fish, eggs, dairy products, seafood.
- Pregnant women can use protein diets to lose weight very effectively without harming the baby or their own health.This way of eating will help normalize weight and prevent daily gain and excess water retention.
- If your health is excellent and you want to lose excess weight, then naturally a protein diet will be suitable for you.This method is not as drastic and difficult to tolerate as 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, which appears only if a person has excessively consumed sweets or complex carbohydrates.Blood sugar levels rise rapidly, and insulin transfers excess energy to subcutaneous fat.
Carbohydrates in the first half of the day are the fuel needed to provide energy to the body for the whole day.Protein products and fiber require the body to spend significantly more calories than these products to absorb and digest food, so it is impossible to gain excess weight from them.On the contrary, the protein menu stimulates metabolism, which is why bodybuilders consume whey protein before bed.
Positive properties of protein diet
- Complete burning of subcutaneous fat and maximum preservation of muscles.Which is important for women also.
- Accelerates the metabolism, which makes it possible not to gain excess weight for a long time after stopping the diet.If, after stopping protein food, you adopt a healthy lifestyle, you can forget about fats forever.
- There is no psychological or physical pressure as your diet includes a variety of tasty and healthy foods.
- Ability to stick to a protein diet for a long time.
- The body gets all the essential nutrients, vitamins and minerals.
Disadvantages of protein diet
If you follow the classic protein diet and consume only protein, and do not use the carbohydrate scheme described earlier, this may lead to some negative consequences.
- First of all, long-term consumption of protein can cause calcium and microelements to leach out of the body, and this will seriously affect the health of your skeletal system.
- Secondly, a purely protein menu has a negative impact on the functioning of the kidneys and digestive system.Therefore, people who have diseases of the above organs should not follow a protein diet.
- Third, if you are over 60 years old, forget about protein diets, use mixed diets to actively burn subcutaneous fat.Before you start using the protein method to lose weight, consult your doctor and a nutritionist.
How long do you need to stay on a protein diet to get results?
There is no definite answer to this question;It all depends on many factors.The main ones are: age, gender, presence of diseases, percentage of body fat, genetic predisposition to weight gain.For example, if you are 40 years old and have just decided to get rid of the kilograms that 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 speed up the process of losing excess weight.Normal loss is 0.5 to 2 kg per week, there is no need to accelerate this.The protein diet described in our article can be used until the desired results are achieved;It contains carbohydrates, vitamins and minerals, hence there is no harm to health.
Sample protein diet menu for a week
first day
- 200 gr.Add oatmeal with a spoon of honey
- Eat any fruit with fast carbohydrates, for example, a banana.
- 200 gr.Steamed chicken breast + a large portion of vegetable salad
- 150 gr.Cheese with fat content more than 5% and two oranges
- Half liter kefir with fat content no 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 + one grape
- 300 gr.curdled milk
on the third day
- 200 gr.Boiled rice with vegetables
- 50 gr.Walnuts + tbsp honey
- 200 gr.Boiled Veal + Vegetable Salad
- 300 gr.Yogurt with fat content not more than 2.5%
fourth day
- 200 gr.Mix coarse wheat pasta with 50 grams.cottage cheese
- an apple and banana
- 200 gr.Boiled Beef + Vegetable Salad
- 200 gr.sea food
- 300 gr.Milk
fifth day
- 200 gr.Pea porridge + 100 gr.boiled fish
- two tablespoons honey
- large portion of vegetable salad dressed with olive oil
- 200 gr.Chicken Fillet + Three Cucumbers
- three boiled eggs
sixth day
- 200 gr.Steamed Beans with Vegetables
- 200 gr.Fruit Salad + tbsp Honey
- 200 gr.Boiled Veal with Vegetables
- 150 gr.low fat cottage cheese
- 0.5 liter 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.curdled milk
The amount of carbohydrates consumed varies, start your morning meal with a normal intake of carbohydrates and gradually eliminate calories until you see that the fat burning process has started.
Between meals, eat fiber to help your digestive system absorb protein foods.Water should be drunk only as per the individual requirement of the body.If the color of your urine is dark, it means that you are not drinking enough water.
The menu shown is not an axiom;You can mix the intake of different products.
Use the above method of protein nutrition if you want to build a body worthy of your soul.And remember that only a healthy lifestyle and active exercise will prevent unwanted diseases and excess weight gain.