A protein diet is not only an ideal way to eliminate subcutaneous fat, but also a great 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 define a protein diet as a complete rejection of simple and complex carbohydrates with the maximum consumption of protein foods of animal origin.In fact, this is a completely wrong conclusion, because long-term abstinence from carbohydrate-containing foods causes many unpleasant moments.The most common are complications of the gastrointestinal tract and impaired renal function.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 also known in earlier periods.Famous nutritionists and scientists of the last century have repeatedly mentioned the benefits of correct distribution of nutrients.The Robert Atkins diet also has many similarities to the protein diet.Therefore, we can come to the conclusion that this is the merit of all nutritionists and scientists who have dedicated their lives to the study of proper nutrition for humans.
The main characteristics of a 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 a positive energy balance and the 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 alternating 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.You definitely won't have to go hungry using the protein method to lose weight, 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 will determine whether or not the body will transport calories into subcutaneous fat.
It is necessary to plan the protein menu in advance.The ideal is to prepare all the necessary food early in the morning and distribute it evenly between the containers.Now every two hours, no matter where you are, at home, at work or on public transport, you can eat ready-made food.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 must be consumed in the first half of the day, preferably by 1pm.By the morning, all glycogen reserves are completely depleted (additional energy that the body accumulates in muscle tissue 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 glycogen reserves are depleted.This forces the body to use alternative methods of energy supply.
What should be the amount of carbohydrates?
The amount of complex carbohydrates must be determined individually.Some people can lose weight by eating 200 grams of rice a day, while others will gain weight by eating that amount of carbohydrates.The main thing is not to overdo it and gradually reduce the amount of carbohydrates in the diet.
For example, if you have consumed 2500 calories a day, there is no need to reduce your food intake to 1500 the next day.This will be regarded 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 significantly decrease, and secondly, even a small 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 complex carbohydrate intake.
Recommended carbohydrates for consumption:
- rice, buckwheat, pasta of coarse wheat varieties;various cereals;oatmeal;
- As 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 pm, without eating too much in equal portions, you eat protein foods, naturally low in fat.Fruit and vegetables can be consumed in unlimited quantities in the early stages of the diet, then fruits that contain simple carbohydrates must be excluded, such as bananas, apples, grapes and everything that falls into this category of products.
Among animal proteins, give preference to the following products:
- lean meats, beef, chicken breasts, rabbit, poultry and veal;
- dairy products whose fat content does not exceed 5%;
- eggs, seafood and sea fish, which will provide your body with not only first-class protein, but also healthy omega fats.
Who is a protein diet suitable for?
- First of all, this category includes professional athletes and young people leading an active lifestyle.The value of a protein diet for the above people lies in the ability to burn subcutaneous fat without a large loss of muscle mass.If you want to maximize your muscle gain, this is also possible by eating protein without adding noticeable fat.
- It is not recommended to get rid of excess fat from the elderly using a protein menu.For complete digestion and assimilation of protein foods, excellent health and 100% functioning of all internal organs are necessary.Of course, when a person is over 50, their body is not as productive as when they were younger.Therefore, an elderly person will not be able to tolerate a protein diet without consequences for his health.The following complications may occur: blood clots, increased blood clotting, and digestive system problems.You shouldn't experiment;it is better to use methods that are more suitable for people of 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 good half of humanity to abandon sweets and start eating animal proteins.In principle, the protein menu can be changed and instead of meat you can consume other protein products: fish, eggs, dairy products, seafood.
- Pregnant women can use a protein diet to lose weight very effectively without harming the baby or his health.This method of nutrition will help normalize weight and prevent daily gain and excessive water retention.
- If you are in excellent health and want to lose excess weight, naturally, a protein diet will be right for you.This method is not as harsh 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 the protein diet
The correct distribution of nutrients throughout the day allows you to control the secretion of the hormone insulin, which occurs only if a person has eaten too much sweets or complex carbohydrates.The blood glucose level rises sharply, and insulin transports excess energy into the subcutaneous fat.
The carbohydrates that come in the first half of the day are the fuel needed to provide the body with energy for the entire day.Protein and fiber products require the body to spend much more calories to absorb and digest food than these products initially contain, so it is impossible to gain excess weight.A protein menu, on the contrary, stimulates the metabolism, which is why bodybuilders consume whey protein before going to bed.
Positive properties of a protein diet
- Complete combustion of subcutaneous fat and maximum preservation of muscle mass.Which is also important for women.
- It accelerates the metabolism, which makes it possible for a long time after stopping the diet not to gain weight.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 stick to a protein diet for a long time.
- The body receives all the necessary nutrients, vitamins and minerals.
Harm of a protein diet
If you follow a classic protein diet and consume only proteins and do not use the previously described carbohydrate scheme, this may cause some negative consequences.
- First, prolonged protein intake can cause the elimination of calcium and trace elements from the body, which will seriously affect the health of the skeletal system.
- Secondly, a purely protein menu negatively affects the functioning of the kidneys and digestive system.Therefore, people suffering from diseases of the above-mentioned organs should not adhere to a protein diet.
- Thirdly, if you are over 60, forget about the protein regime, use a mixed diet to actively burn subcutaneous fat.Before you start using the protein method to lose weight, consult your doctor and nutritionist.
How long do you need to follow a protein diet to get results?
There is no definitive answer to this question;it all depends on many factors.The main ones are: age, sex, presence of pathologies, percentage of body fat, genetic predisposition to weight gain.If, for example, you are 40 years old and have only now decided to get rid of the kilograms accumulated over the years, it will be difficult to convince your body to start using up the emergency reserve.
The main thing is not to show excessive initiative and not to accelerate the process of losing excess weight.Normal loss is from 0.5 to 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;contains carbohydrates, vitamins and minerals, so there is no harm to health.
Example of a protein diet menu for a week
First day
- 200 gr.pour oatmeal with a spoonful of honey
- Eat any fruit containing fast carbohydrates, such as a banana
- 200 gr.boiled chicken breasts + a large portion of vegetable salad
- 150 gr.cottage cheese with fat content of no 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 + spoonful of honey
- 200 gr.boiled veal + vegetable salad
- 300 gr.yogurt with a fat content of no more than 2.5%
Fourth day
- 200 gr.Mix the coarse wheat pasta with 50 gr.cottage 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 dressed 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 + spoonful 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.cottage cheese
- 400 gr.curdled milk
The amount of carbohydrates consumed is individual, start your breakfast with the usual carbohydrate consumption and gradually eliminate calories until you see that the fat burning process has begun.
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 in color, it means you are not drinking enough water.
The menu shown is not an axiom;it is possible to combine the intake of various products.
Use the protein nutrition method described above if you want to build a body worthy of your spirit.And remember that only a healthy lifestyle and active exercise prevent unwanted diseases and excessive weight gain.