A protein diet is not only an ideal way to get rid of subcutaneous fat, but also an excellent option for gaining muscle mass.The main problem of our society is the eternal struggle with excess weight, so we will focus on the fat-burning capabilities of a protein diet.
According to statistics, 90% of people call a 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 false conclusion, because long-term abstinence from foods rich in carbohydrates causes many unpleasant moments.The most common are complications from the gastrointestinal tract and kidney failure.In order not to dispel unnecessary myths, it is necessary to correctly apply a protein diet for weight loss.
Pierre Dukan is considered the founder of the protein diet, however, the benefits of protein products were known from earlier periods.Famous nutritionists and scientists of the last century have repeatedly mentioned the benefits of proper nutrient distribution.The Robert Atkins diet also has many similarities to the protein diet.Therefore, we can conclude that this is the merit of all nutritionists and scientists who have devoted their lives to studying proper human nutrition.
The main characteristics of a protein diet
Forget what this method of losing weight is called, because no one will forbid you from eating carbohydrates.You should not draw conclusions based on the name of the 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 call the protein method of losing weight can rather be attributed to a 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 the most.You definitely won't feel hungry using the protein method for weight loss, because you will have an unlimited number of meals per day.The more main meals and snacks, the faster your metabolism will be, and the speed of biochemical processes determines whether or not the body will transport calories to subcutaneous fat.
You need to plan your protein menu in advance.It is ideal to prepare all the necessary food early in the morning and distribute it evenly among the containers.Now, every two hours, wherever you are, at home, at work or on public transport, you can eat prepared meals.There can be from 4 to 10 techniques, there is no clear recommendation here, everything is very individual.
When to eat carbohydrates and when to eat proteins?
All carbohydrates should be consumed in the first half of the day, preferably before 1:00 p.m.By the morning, all glycogen stores are completely depleted (additional energy that the body accumulates in muscle tissues and the human liver), and therefore carbohydrate intake is necessary here even for a person who wants to get rid of subcutaneous fat.All calories received will go to the body's energy needs.
For the same reason, it is considered ideal to do morning jogging, which burns purely subcutaneous fat, but how could it be otherwise if the glycogen stores are empty.This forces the body to use alternative methods of supplying energy.
How much carbohydrate should be?
The amount of complex carbohydrates must be determined individually.Some people can lose weight by eating 200 grams of rice per day, while others will 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 consume 2,500 calories per day, you don't need to reduce your food intake to 1,500 the next day.This will be seen 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 decrease significantly and secondly, even a tiny amount of ingested calories will turn 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:
- rice, buckwheat, pasta of coarse wheat varieties;various cereals;oatmeal;
- For fruit, eat citrus fruits;
- For vegetables, eat tomatoes, cucumbers, cabbage in unlimited quantities.
How to eat protein foods?
With protein foods, things are much simpler;after 1:00 p.m., without overeating in equal parts, we eat protein foods, naturally low in fat.Fruits and vegetables can be consumed in unlimited quantities in the early stages of the diet, then you should exclude fruits containing simple carbohydrates, such as bananas, apples, grapes and everything included in this category of products.
Among animal proteins, choose the following products:
- lean meats, beef, chicken breasts, rabbit, poultry and veal;
- dairy products with a fat content of not more than 5%;
- eggs, seafood and ocean fish, which will provide your body with not only premium protein, but also healthy omega fatty acids.
Who is a protein diet for?
- First of all, this category includes professional athletes and young people who lead an active lifestyle.The benefit of a protein diet for the above people lies in its ability to burn subcutaneous fat without too much loss of muscle mass.If you want to maximize your muscle gain, this is also possible by eating protein without adding obvious fat.
- It is not recommended for older people to get rid of excess fat with the help of a protein menu.For full digestion and assimilation of protein foods, excellent health and 100% functioning of all internal organs are necessary.Naturally, when a person is over 50, their body is not as productive as in its younger years.Thus, an elderly person will not be able to tolerate a protein diet without consequences for their health.The following complications may occur: blood clots, increased blood clotting, and problems with the digestive system.You should not experiment;it is better to use methods more suitable for people in this age group.
- Men are more predisposed to a protein diet than women because they are more likely to eat meat.It is more difficult for the beautiful half of humanity to turn away from sweets and just eat animal proteins.In principle, the protein menu can be changed and other protein products can be consumed instead of meat: fish, eggs, dairy products, seafood.
- Pregnant women can resort to a protein diet to lose weight with great effectiveness without harming the baby and his health.This method of eating will help normalize weight and prevent daily intake and excessive water retention.
- If you are in excellent health and want to lose weight, a protein diet will be a natural fit for you.This method is not harsh and difficult to tolerate like some mono-diets, so if you stick to the protein menu, you will not experience psychological and physical discomfort.
Principles of the protein diet
The correct distribution of nutrients throughout the day helps control the secretion of the hormone insulin, which manifests itself only if a person has overeaten sweets or complex carbohydrates.Blood sugar rises sharply and insulin transports excess energy to subcutaneous fat.
Carbohydrates present in the first half of the day are the fuel needed to provide the body with energy for the entire day.Protein products and fiber force the body to spend much more calories on absorbing and digesting food than these products initially contain, so it is impossible to gain excess weight.A protein menu, on the contrary, stimulates metabolism, which is why bodybuilders consume whey protein before bed.
Positive properties of a protein diet
- Complete burning of subcutaneous fat and maximum preservation of muscle mass.Which is important even for women.
- Accelerates metabolism, which allows you not to gain excess weight for a long time after stopping the diet.If, after stopping protein foods, you lead a healthy lifestyle, you can forget about fats forever.
- There is no psychological or physical pressure because your diet consists of a wide variety of tasty and healthy foods.
- The ability to follow a protein diet for a long time.
- The body receives all the necessary nutrients, vitamins and minerals.
The harms of a protein diet
If you follow a classic protein diet and consume only proteins and do not use the carbohydrate diet described earlier, this can lead to negative consequences.
- First, prolonged protein intake can lead to the elimination of calcium and microelements from the body, which will seriously affect the health of your skeletal system.
- Secondly, a purely protein menu negatively affects the functioning of the kidneys and digestive system.Therefore, people with diseases of the above organs should not follow a protein diet.
- Third, if you are over 60 years old, forget about the protein diet and use a mixed diet to actively burn subcutaneous fat.Before you start using the protein method for weight loss, consult your doctor and nutritionist.
How long should you follow a protein diet to see results?
There is no definitive 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 shed the pounds you have accumulated over the years, it will be difficult to convince your body to start depleting the emergency reserve.
The main thing is not to show excessive initiative and not to speed up the process of losing weight.Normal loss is 0.5-2 kilograms per week, there is no need to accelerate.The protein diet described in our article can be used until the desired result is achieved;it contains carbohydrates, vitamins and minerals, so it poses no danger to health.
Sample protein diet menu for a week
First day
- 200 gr.pour the oatmeal with a tablespoon of honey
- Eat any fruit containing fast carbohydrates, for example a banana
- 200 gr.boiled chicken breasts + a large portion of vegetable salad
- 150 gr.cottage cheese with a fat content of not more than 5% and two oranges
- Half a liter of kefir with a fat content of 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 + a grapefruit
- 300 gr.curdled milk
Third day
- 200 gr.boiled rice with vegetables
- 50 gr.walnuts + tablespoon of honey
- 200 gr.boiled veal + vegetable salad
- 300 gr.yogurt with a fat content of not more than 2.5%
Fourth day
- 200 gr.Mix the coarse wheat pasta with 50 gr.white cheese
- An apple and a banana
- 200 gr.boiled beef + vegetable salad
- 200 gr.seafood
- 300 gr.milk
Fifth day
- 200 gr.pea porridge + 100 gr.boiled fish
- Two tablespoons of honey
- Large portion of vegetable salad seasoned with olive oil
- 200 gr.chicken fillet + three cucumbers
- Three hard-boiled eggs
Sixth day
- 200 gr.boiled beans with vegetables
- 200 gr.fruit salad + tablespoon of honey
- 200 gr.boiled veal with vegetables
- 150 gr.low fat cheese
- 0.5 liters of kefir
Seventh day
- 200 gr.boiled potatoes + vegetable salad
- 200 gr.any fruit
- 200 gr.boiled beef + citrus fruits
- 150 gr.white cheese
- 400 gr.curdled milk
The amount of carbohydrates consumed is individual, start your morning meals with the usual consumption 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 according to the individual needs of the body.If your urine is dark, it means you are not drinking enough water.
The displayed menu is not an axiom;you can combine the consumption of various products.
Use the protein nutrition method above if you want to build a body worthy of your mind.And remember that only a healthy lifestyle and active physical activity will prevent unwanted diseases and excessive weight gain.