How many times have you had to re-read numerous highly 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 in 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 incorrectly. How to use protein for weight loss without harm to health with maximum results?
How to lose weight on a protein diet?
To get rid of subcutaneous fat, it is necessary to know the physiological needs of the body, understand when to consume carbohydrates and when to consume proteins, and be able to listen to your body, which gives unlimited suggestions, in case we dothe wrong diet.
Surely most of you already know that by limiting the intake of sweet and complex carbohydrates you can 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 shed fat. The caloric deficit created by minimizing carbohydrate intake is completely replenished with fat. This is why people are losing 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 especially popular during the golden age of bodybuilding and was widely promoted by Vince Gironde. You just have to look at his photo and it will quickly become clear why he recommended it. The name of this one of the best, according to many nutritionists, methods of effectively burning fat is a protein diet.
Protein weight loss diet is a carbohydrate-free diet consisting only of protein foods and body-healthy fats. Carbohydrate calories are fully offset by animal protein. This approach allows not only to eliminate fat as efficiently as possible, but also to speed up the metabolism and preserve muscle tissue as much as possible.
Many diets practically do not 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 who is losing weight.
A sharp decrease in caloric intake is considered by the body as a threat to life, it begins to slow down the metabolism and carries all the food consumed in the subcutaneous fat, using muscle fibers for energy consumption. So it turns out that at the end of this method of losing weight, a person creates the ideal conditions for gaining weight and does everything to burn muscle mass. We hope you have now lost the urge to try the famous mono diets?
Basic principles of the protein diet
When we create an environment where carbohydrates are completely absent, ketone bodies begin to be released from subcutaneous fat, which is the main source of energy supply for the brain and nervous system.
To make it clearer, it is necessary to explain that all the foods we eat contain, to a greater or lesser extent, three nutrients, and each of them performs its function for the life support of the body. These are fats, proteins and carbohydrates:
- Proteinsare 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 fully responsible for our body's energy supply.
It is now clearer why we want to eat sugary or complex carbohydrates when we are hungry? Because carbohydrates are the main source of energy for our body and proteins and fats remain in reserve. Therefore, in everyday life, you so want to eat exactly sweet and complex carbohydrates - this is the most effective way to provide energy to the body. And that's why people don't like to exclude carbohydrate-containing foods from their diet. The body does not understand that a person deliberately excludes the main source of energy. Your body thinks you are in difficult living conditions and hunger is expected. If carbohydrates don't start flowing in the shortest time possible, the body will be forced to unpack emergency fat stores.
What happens if you keep limiting your carbohydrate intake?
First of all, your body will consume all its glycogen stores, which will last for a short period of time, and only then will it completely switch to an independent diet thanks to proteins and fats. The protein diet has a large number of positive reviews from people who have achieved amazing results thanks to this method of losing weight. To be honest with you, everyone in the diet world has a foundation of the protein method of losing weight. Read any mono diet carefully and between the lines you will see the basics we cover in our article. Of course, if the author of the diet, which you will read, presented it correctly.
It is important to add the important point that leaving about 50 grams of carbohydrates on a strict protein diet will not cause a person's blood glucose to rise. This means that the body will continue to feed on adipose tissue to ensure a positive energy balance in the body.
Should You Cut Your Carbohydrate Intake With A Protein Diet?
This conclusion has many advantages and a small disadvantage. On the plus side, the complete elimination of carbohydrates leads to a rapid depletion of glycogen stores and this causes the body to start using fat stores as soon as possible. And the reason for it all is our old friend insulin. It is its presence or absence that determines the type of energy the body will expend. Here everything is simple: the less carbohydrates you eat, the less insulin is secreted. The impulse of this hormone completely blocks the lipolysis process (breakdown 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 drawback of a protein diet?
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. If not, problems such as constipation can occur, which is completely unpleasant news. Therefore, it is highly recommended not to exclude vegetables such as cucumbers, tomatoes and cabbage from the diet with protein diet. They will keep your gastrointestinal tract fully functional.
The harm of a protein diet
The harm of a protein diet can only occur if you start consuming excessive amounts of protein and completely eliminate fiber from the diet. And all these actions will be applied for a long time, then the malfunction of the body will begin. It is highly recommended that you consult with your doctor and dietician before using the scheme above. Because there is a considerable 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 fascinating figure in your city.
How long is the protein diet?
- There is a variant of the constant use of the diet: for a long period of time, only proteins, healthy fats and fibers are consumed. The
- Strength Dietis only used on training days. About two hours before your workout, do a carb load to provide your body with glycogen and significantly increase exercise intensity. All other days a protein diet.
- Cyclical use of a protein diet. This option involves carb-loading once a week throughout the day. This will help preserve muscle mass to the maximum and further increase metabolism. This is how we recommend using anyone who wants to make the body worthy of their spirit. Although you can experiment and choose the most appropriate option for yourself.
What to eat on a protein diet: food
Probably, the answer will not surprise you when we say that these should be foods that contain animal proteins. It is best to use lean meats such as veal, beef, chicken breast, and rabbit. From dairy products, choose foods that do not contain a large amount of fat, but you shouldn't eat only low-fat kefir. Fat content of up to 10% is quite suitable. This is normal, there is no need to worry. “Remember, fat burns in the fire of carbohydrates. ” Make sure you eat fish - it's not only high in protein, but also a source of healthy omega fats. Do not forget the eggs as a reference point for assimilation among all the above products.
There should be 5 to 10 meals a day, in fact, the more the better. That is why all food must be prepared in the morning and evenly distributed in the bowls: this allows you 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 by 14 days.
Monday
- fat-free ricotta packaging;
- a jar of yogurt, 1 grapefruit;
- 2 chicken breasts, broccoli, half a glass of kefir;
- a jar of yogurt, grated medium carrots;
- 1 liter of natural 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, celery salad, carrots and ½ apple;
- 2 hard-boiled eggs, cabbage salad with parsley and lemon juice;
- 1 liter of water, 1 glass of currant juice.
Wednesday
- yogurt, a glass of strawberries;
- granular ricotta with the addition of a tablespoon of chopped parsley, red pepper and tomato paste;
- 2 chicken breasts, a cup of spinach, half a cup of kefir;
- any 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
- fat-free ricotta packaging;
- a glass of kefir, ½ cup of raspberries;
- 200 g of stew, 1/3 cup of milk, carrots;
- 2 eggs, cabbage salad with paprika and parsley, dressed with lemon juice;
- 1 p. water, a glass of currant juice.
Friday
- yogurt, 2 mandarins;
- granular curd (1 pack);
- 200 g of sea fish, tomato salad, red peppers and parsley, yogurt;
- granular cottage cheese (1 pack), carrots, green apple;
- 1 liter of water, a glass of orange juice.
Saturday
- 100 g of cottage cheese, skim milk;
- a glass of kefir;
- 2 chicken breasts, beans, yogurt;
- 2 slices of ham, broccoli, 1 egg, 2 tablespoons of corn;
- 1 l. water, a glass of currant juice.
Sunday
- a glass of kefir, ½ glass of raspberries (or other berries);
- grainy curd, slice of ham;
- stewed chicken liver, lettuce with lemon juice, apple;
- yogurt with added fruit;
- 1 liter of water, a glass of apple juice.