How many times have you had to re-read many very effective diets that help rid a person of subcutaneous fat? Do you know why there are over 10, 000 options for various weight loss activities around the world? It's simple: because 90% of them are ineffective. A protein diet for weight loss is a good option, but it can also be ineffective if used improperly. How to use protein to lose weight without harming health with maximum results?
How to lose weight on a protein diet?
To get rid of subcutaneous fat, you need to know the physiological needs of the body, understand when to consume carbohydrates and when to consume protein, and be able to listen to your body, which results in unlimited number of messages, in case we are on the wrong diet.
Surely most of you already know that if you limit the intake of sugary and complex carbohydrates, it is possible to achieve significant weight loss, the specific figure depends on the percentage of fat in the human body. This can be called a low carbohydrate diet which is a very effective way to get rid of fat. The calorie deficit created by minimizing carbohydrate intake is fully replenished with fat. This is why people lose weight by limiting the use of carbohydrates in their diet.
What happens if we completely eliminate carbohydrates from the diet?
Will we have a better way to lose weight? Our answer: of course, yes. This diet was particularly popular in the golden age of bodybuilding and was widely promoted by Vince Gironde. Just look at his photo and it will immediately become clear why he recommended it. The name of it is one of the best, according to many nutritionists, effective fat burning methods is a protein diet.
Protein Weight Loss Diet is a carbohydrate-free diet that consists only of protein foods and healthy fats for the body. Carbohydrate calories are fully offset by animal protein. This approach not only helps to get rid of fat as efficiently as possible, but also speeds up the metabolism and preserves muscle tissue as much as possible.
Many diets hardly take into account the last two aspects: their main goal is simply to reduce the total daily calorie intake, which does not have a very positive effect on the condition of a person inweightloss.
A sharp decrease in calorie intake is considered by the body to be a threat to life, begins to slow down the metabolism and transports all the food consumed in the subcutaneous fat, using the muscle fibers for consumptionof energy. So it turns out that at the end of this method of weight loss, a person creates the ideal conditions for gaining fat and doing everything to burn muscle mass. We hope you have now lost the urge to try the famous mono diets?
Basics of the protein diet
When we create an environment in which carbohydrates are completely absent, ketone bodies begin to be released from subcutaneous fat, which is the main source of energy for the brain and nervous system.
To be clearer, it is necessary to explain that all the food we eat contains more or less three nutrients, and each of them performs its own function for sustaining the life of the body. These are fats, proteins and carbohydrates:
- proteinis a building material for our body, because energy is used in extremely rare cases.
- Fatis stored energy that is stored for emergencies, and fat is also used to protect internal organs. The
- carbohydratesare entirely responsible for the energy supply of our body.
Now it is clearer why we want to eat sugary or complex carbohydrates when we are hungry? Because it is carbohydrates that are the main source of energy for our body, and proteins and fats remain in reserve. Therefore, in everyday life you want to eat exactly sweet and complex carbohydrates: this is the most efficient way to supply the body with energy. And that's why people don't like to exclude foods containing carbohydrates from their diet. The body does not understand that a person is deliberately excluding the main source of energy. Your body thinks you are in difficult living conditions and hunger is expected. If the carbohydrates don't start flowing as soon as possible, the body will be forced to unpack the fat stores on an emergency basis.
What happens if you continue to limit your carbohydrate intake?
First of all, your body will use up all of its glycogen stores, which will last for a short time, and only after that will it completely switch to an independent diet from protein and fat. The protein diet has a large number of positive reviews from people who have achieved incredible results with this method of weight loss. To be honest with you, everyone in the diet world has a basic protein method for weight loss. Carefully read any mono-diet, and between the lines you will see the basics that we cover in our article. Of course, if the author of the diet, which you are going to read, presented it correctly.
It is important to add the important point that leaving about 50 grams of carbohydrate on a rigid protein diet will not raise a person's blood sugar. This means that the body will continue to feed on fatty tissue in order to maintain a positive energy balance in the body.
Should you eliminate carbohydrate intake with a protein diet?
This conclusion has many advantages and a little less. The positive side is that the complete elimination of carbohydrates leads to a rapid depletion of glycogen stores, prompting the body to start using fat stores as soon as possible. And the reason for everything is our old friend insulin. It is its presence or absence that determines the type of energy the body will expend. Everything is simple here: the less carbohydrates you eat, the less insulin is secreted. The surge of this hormone completely blocks the process of lipolysis (degradation of adipose tissue). It can be concluded that a protein diet eliminates the insulin surge and activates the full effect of lipolysis.
What is the main disadvantage of a protein diet?
In order to maintain the normal functioning of the digestive system, it is necessary at least occasionally to consume fiber, which is where? 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 do not exclude vegetables such as cucumbers, tomatoes and cabbage from the diet on a protein diet. They will keep your gastrointestinal tract fully functional.
The harms of a protein diet
The harm of a protein diet can only happen if you start consuming excessive amounts of protein and completely eliminating fiber from the diet. And all these actions will be applied for a long time, then malfunctions in the body will begin. We strongly recommend that you consult your doctor and dietitian before using the regimen above. Because there is a huge list of diseases in which it is unacceptable to consume only protein foods. Good health to all and finally become the owners of the most charming figure in your city.
How long does the protein diet last?
- There is an option for a constant diet: for a long time you consume only protein, healthy fats and fiber. The
- strength regimenis only used on training days. You load up on carbohydrates about two hours before your workout to provide glycogen and dramatically increase the intensity of your exercise. Every other day, a protein diet.
- Cyclic use of a protein diet. This option provides for a carbohydrate load once a week throughout the day. This will help to preserve muscle mass to the maximum and further stimulate the metabolism. This is how we recommend to use all those who want to make the body fit for their mind. Although you can experiment and choose the most suitable option for yourself.
What to eat on a protein diet: food
The answer probably won't surprise you if we say that it should be food containing animal protein. It is best to use lean meats like veal, beef, chicken breasts and rabbit. Among dairy products, choose foods that do not contain a large amount of fat, but you should not eat only low-fat kefir. A fat content of up to 10% is very suitable. This is normal, there is no need to worry. “Remember, fat burns in the carbohydrate fire. ” Make sure you eat fish: it's not only high in protein, but also a source of healthy omega fatty acids. Do not forget the eggs as a reference for assimilation among all the above products.
There should be 5-10 meals a day, in fact the more the better. That is why all food should be prepared in the morning and evenly distributed among the bowls: this makes it possible to open a container with food at any time of the day and consume the required amount of food.
Sample menu for the week
This is what a 7 day protein diet menu might look like or it can be extended for 14 days.
Monday
- package of fat-free cottage cheese;
- pot of yogurt, 1 grapefruit;
- 2 chicken breasts, broccoli, half a glass of kefir;
- a pot of yogurt, grated medium carrots;
- 1 liter of still mineral water, a glass of natural apple juice.
Tuesday
- yogurt, green apple;
- 100 g of any meat, cheese, tomato, 1 pepper;
- 200 g of fish, salad of celery, carrots and ½ apple;
- 2 hard-boiled eggs, coleslaw with parsley and lemon juice;
- 1 liter of water, 1 glass of blackcurrant juice.
Wednesday
- yogurt, a glass of strawberries;
- granulated cottage cheese with the addition of a spoonful of chopped parsley, red pepper and tomato paste;
- 2 chicken breasts, a cup of spinach, half a cup of kefir;
- whole stew, zucchini, 1 tomato, 2 tablespoons of dill (you can mix the vegetables and add 2 tablespoons of olive oil), 2 slices of ham;
- 1 liter of water, a glass of orange juice.
Thursday
- package of fat-free cottage cheese;
- a glass of kefir, ½ cup of raspberries;
- 200 g of stew, 1/3 cup of milk, carrots;
- 2 eggs, coleslaw with paprika and parsley, seasoned with lemon juice;
- 1 p. water, a glass of blackcurrant juice.
Friday
- yogurt
- , 2 mandarins;
- granulated cottage cheese (1 package);
- 200 g of sea fish, salad of tomatoes, red peppers and parsley, yogurt;
- granulated cottage cheese (1 package), carrots, green apple;
- 1 liter of water, a glass of orange juice.
Saturday
- 100 g of cottage cheese, skimmed milk;
- a glass of kefir;
- 2 chicken breasts, beans, yogurt;
- 2 slices of ham, broccoli, 1 egg, 2 spoons of corn;
- 1 p. water, a glass of blackcurrant juice.
Sunday
- a glass of kefir, ½ cup of raspberries (or other berries);
- grainy curd, slice of ham;
- compote of chicken liver, lettuce with lemon juice, apple;
- yogurt with added fruit;
- 1 liter of water, a glass of apple juice.