A protein diet is the easiest and most effective way to get rid of excess fat.This technique is used by both athletes at the preparation stage for competitions, and by men and women who want to lose weight.
The essence of a protein diet
The nutritional plan is based on changes in the diet, which consists of reducing the consumption of carbohydrates and fats (or eliminating them completely) and increasing the amount of protein foods.
In addition, one should take a lot of fiber and drink a lot of water.Otherwise, digestive problems may occur.
The amount of carbohydrates and fat allowed on the protein menu is determined by lifestyle, age, health status and other factors.For example, a foundry worker or mason is required to receive at least 30 g of fat and 100 g of carbohydrates per day to restore the body.An office worker, who is always inactive, does not need to consume fats and carbohydrates in such quantities - the protein menu may be stricter.
Operating principle
Losing weight on a protein diet is achieved due to a large number of positive processes occurring in the body.The main one is a decrease in the production of insulin, a powerful anabolic hormone that activates the process of adipose tissue synthesis in the body.The diet implies the absence of fast carbohydrates (sweets, starchy foods), and therefore it will not trigger the pancreas to increase the rate of production of compounds.
Another factor in losing weight on a protein diet is reducing the calorie content of the diet.By reducing the total volume of food and its components, an energy deficit is created in the body, to increase the subcutaneous fat that begins to be used.
The protein menu helps speed up the metabolism, as a result of which the calories taken in begin to be used by the body to release energy, instead of being stored as deposits in problem areas.
While dieting, it is strictly forbidden to starve, as this will slow down your metabolism and reduce the rate of fat burning.Every seven days of the week should have at least 4 meals.
Advantages and disadvantages
The main advantage of protein nutrition is weight loss only due to fat.At the same time, muscle mass remains.This effect allows you to create a beautiful slim figure with a sexy rounded shape.A low-calorie diet or mono-diet leads to the destruction of not only fat, but also muscle, causing the body to look like bones.
Another advantage of the protein menu is its ability to maintain a sense of fullness for a long time.Eating carbohydrates, on the other hand, causes hunger already 1.5-2 hours after eating.
The main disadvantage of the diet is the increased load on the kidneys and liver, which limits the range of its use.The negative point is the depressed psychological state caused by the lack of carbohydrates on the menu.
Due to the large amount of meat food and the lack of fiber, constipation and hangovers can occur.To stop this effect, it is recommended to eat more raw vegetables and drink a lot of water.
Type of protein diet
Despite the fact that the essence of this scheme is to reduce fat and carbohydrates while increasing protein, there are several options for using the diet.
The most popular diets are:
- Dukan.Based on a diet high in protein and moderate in complex carbohydrates.The menu consists of low-fat cottage cheese, meat, eggs, fish.The implementation of the diet occurs in several stages for 1-4 weeks.
- Malysheva.Combines the principle of fractional nutrition and a low-carb menu.It is diverse and very effective - if you follow the rules, the weight does not return after ending the diet.
- "Kremlevskaya".It is based on limiting the amount of food taken, while carbohydrates are moderately reduced.Duration - 12-14 days.
- "Sports" Involves reducing carbohydrates to 50 g per day.This menu is based on protein and fiber foods.Fats are used of vegetable origin (linseed or olive oil).It is designed for a period from 2 weeks to several months - it all depends on the level of preparation and the level of a person's physical condition.
The most psychologically difficult is the "Sports" diet.However, it allows you to burn fat as quickly as possible and preserve muscle.
Allowed and forbidden foods
While on a protein diet, you should completely stay away from sweets and starchy foods.It is necessary to reduce processed meats, smoked foods, soups, and sodas as much as possible.
Prohibited products also include:
- ketchup;
- mayonnaise;
- sauce;
- spicy and sour foods;
- canned food
Complex carbohydrates (cereals, durum wheat pasta) should be consumed in limited quantities, based on the type and duration of the diet.
Allowed foods in the protein diet:
- legumes (peas, nuts, beans);
- lean meat and poultry;
- fish and seafood;
- eggs;
- cottage cheese;
- beans;
- fresh vegetables with low starch content (cabbage, cucumber, tomato).
It is also recommended to reduce the amount of table salt to 3 g per day - more of it will cause fluid retention in the body and slow down the weight loss process.
Diet period
The amount of time you spend on this diet depends on your goals.If a person needs to lose 15-20 kg, the duration of the technique should be about 4 months.Losing weight too quickly can harm your health.At the same time, entering the diet should be slow, with a gradual reduction in the amount of carbohydrates and fats.The main carb-free stage should last no more than 3-4 weeks.
Athletes on a protein diet can burn fat faster - 5-7 kg in 2-4 weeks, this is a common practice.However, that speed will bring nothing but harm to the common man.
Daily protein norm
The amount of elements required in the diet is determined by age, weight, lifestyle, profession and other factors.Only a nutritionist or fitness instructor can tell the exact figure after analyzing the personal data of his ward.
On average, a person whose work does not involve high physical or psycho-emotional stress needs 1.5-2 g of protein per 1 kg of body weight.For example, a girl weighing 70 kg per day should eat from 105 to 140 g of protein.
Sample menu for this week
Sample diet for 7 days.The diet menu includes dishes for breakfast, lunch and dinner.
| 1 serving | 2 meals | 3 meals | |
| Monday | Cottage cheese casserole without flour and sugar | Cut beef, vegetables | Boiled fish, vegetables |
| Tuesday | Boiled eggs | Buckwheat porridge, chicken pieces, tomato salad | Grilled chicken fillet, vegetables |
| Wednesday | Low-fat cottage cheese | Cut chicken fillet, fresh vegetables | Greek salad |
| Thursday | Omelet without flour | Rice, boiled fish | Curd casserole |
| Friday | Boiled eggs | Boiled beef, fresh cucumber | Baked fish with grilled vegetables |
| Saturday | Cottage cheese with dried fruits | Boiled rice, seafood, vegetable salad | Vegetable and seafood salad |
| Sunday | Omelet without flour | Grits, ground beef, vegetables | Boiled fish, vegetables |
It is recommended to drink tea or coffee without sugar 20 minutes before or 30 minutes after eating.Among your main meals you should have a light snack with a protein shake.It is useful to drink a glass of kefir or yogurt without additives 2 hours before going to bed.