A protein diet is not only a great way to get rid of subcutaneous fat, but also a great option to gain muscle mass.The main problem of our society is the eternal struggle with excess weight, so we will focus on the fat burning abilities of a protein diet.
According to statistics, 90% of people on a protein diet give a complete rejection of simple and complex carbohydrates with maximum consumption of protein foods of animal origin.In fact, this is a completely wrong conclusion, because long-term abstinence from carbohydrate foods leads to 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 properly implement a protein diet for weight loss.
Pierre Dukan is considered the founder of the protein diet, however, the benefits of protein products were known even in earlier periods.Famous nutritionists and scientists of the last century have repeatedly mentioned the benefits of proper distribution of nutrients.The Robert Atkins diet has many similarities with the protein diet.Therefore, we can come to the conclusion that this is the merit of all the nutritionists and scientists who have devoted their lives to the study of proper nutrition for humans.
Main features of a protein diet
Forget that this method is called to lose extra weight, because no one will prevent you from eating 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 always needs a full range of nutrients, vitamins and minerals.What many call the protein method to lose weight, it can be attributed to a carbohydrate-free diet, the essence of which is to alternate days of protein and carbohydrates.
Relax, because fats and carbohydrates will be an integral part of losing weight, but they will be eaten at certain times when the body needs it most.You will definitely not have to starve using the protein method to lose weight, as 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 the body will transfer calories into subcutaneous fat or not.
You have to plan your protein menu in advance.It is great to prepare all the necessary food early in the morning and distribute it evenly among the containers.Now every two hours, no matter where you are, at home, at work, or on public transport, you can eat pre-prepared 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 eaten in the first half of the day, preferably before 13.00.In the morning, all glycogen reserves are completely exhausted (extra 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 great to do jogging in the morning, which burns only subcutaneous fat, but how could it be otherwise if glycogen storage is empty.This forces the body to use other means 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 go too far and gradually reduce the amount of carbohydrates in your diet.
For example, you drank 2500 calories a day, you don't need to reduce your food intake to 1500 the next day.The body will see this as an existential threat and the body will begin to take measures to slow down subcutaneous fat burning as much as possible.Firstly, metabolism will decrease significantly, and secondly, even a tiny amount of calories will be ingested 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 from coarse types of wheat;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 13.00, without eating too much in equal parts, you eat protein foods, naturally low-fat.Fruits and vegetables can be eaten in unlimited quantities in the first stages of the diet, then you must exclude fruits that contain simple carbohydrates, such as bananas, apples, grapes and everything included in this category of products.
Among animal proteins, give preference to the following products:
- lean meat, beef, chicken breast, rabbit, poultry and veal;
- dairy products whose fat content does not exceed 5%;
- eggs, seafood and sea fish, which will provide your body not only with first-class protein, but also with healthy omega fats.
Who is a protein diet suitable for?
- First of all, this category includes professional athletes and young people with an active lifestyle.The value of a protein diet for the above lies in the ability to burn subcutaneous fat without losing much muscle mass.If you want to maximize your muscle gain, this is also possible by eating protein without adding any obvious fat.
- Getting rid of excess fat using a protein menu is not recommended for the elderly.For complete digestion and assimilation of protein foods, excellent health and 100% functioning of all internal organs is required.Of course, when a person is over 50 years old, his body is not as productive as it was in his youth.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 problems with the digestive system.You shouldn't try it;it is better to use more suitable methods for people of this age category.
- Men tend to have a higher protein diet than women due to the fact that they are more likely to eat meat.It is more difficult for the fair half of humanity to get away from sweets and arrange themselves to eat animal protein.In principle, the protein menu can be modified and other protein products can be eaten instead of meat: fish, eggs, dairy products, seafood.
- Pregnant women can use a protein diet to lose weight with great effectiveness without harming the baby or its health.This method of eating will help normalize weight and prevent daily gain and excess water retention.
- If you are in excellent health and want to lose extra weight, naturally, a protein diet will suit you.This method is not hard and difficult to tolerate like some mono-diets, so if you stick to the protein menu, you will not have psychological and physical discomfort.
Principles of the protein diet
Due to the correct distribution of nutrients during the day it is possible to control the secretion of the hormone insulin, which manifests itself only if a person has eaten too many sweets or complex carbohydrates.The blood glucose level rises dramatically, and insulin transports excess energy into the subcutaneous fat.
Carbohydrates that come in the first half of the day are the fuel needed to provide the body with energy for the whole day.Protein and fiber products require the body to spend much more calories to absorb and digest food than these products originally did, so excess weight cannot be gained from them.On the contrary, a protein menu stimulates metabolism, which is why bodybuilders eat whey protein before bed.
Positive properties of protein diet
- Total burning of subcutaneous fat and maximum preservation of muscle mass.Which is important even for women.
- Metabolism accelerates, which makes it possible for a long time after stopping the diet without gaining excess weight.If, after stopping protein foods, you have a healthy lifestyle, you can forget about fat forever.
- There is no psychological or physical pressure because there is a wide variety of tasty and healthy foods in your diet.
- the ability to adhere to a protein diet for a long time.
- The body gets all the nutrients, vitamins and minerals it needs.
protein diet injury
If you follow a classic protein diet and only eat proteins, and do not use the carbohydrate scheme described previously, this may cause some negative consequences.
- First of all, prolonged intake of protein can cause calcium and microelements to be washed out of the body, and this will have a serious effect on the health of your skeletal system.
- Secondly, a protein-only menu negatively affects the functioning of the kidneys and the digestive system.Therefore, people with diseases of the above organs should not adhere to a protein diet.
- Third, if you are over 60 years old, forget the protein regimen, use a mixed diet to actively burn subcutaneous fat.Before you start using the protein method to lose weight, consult your doctor and a nutritionist.
How long do you need to stick to a protein diet to get results?
There is no definite answer to this question;it all depends on many factors.The main ones are: age, gender, presence of disease, body fat percentage, genetic predisposition to weight gain.For example, if you are 40 years old and you have now decided to get rid of the kilograms you have accumulated over the years, it will be difficult to convince your body to start using the emergency reserve.
The main thing is to show excessive initiative and not to speed up the process of losing excess weight.A normal loss is from 0.5 to 2 kilograms per week, there is no need to accelerate it.The protein diet described in our article can be used until the desired result occurs;it contains carbohydrates, vitamins and minerals, so there is no harm to health.
sample protein diet menu for a week
The first day
- 200 gr.Pour oatmeal with one tablespoon of honey
- Eat any fruit that contains fast carbohydrates, for example, one 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 not more than 2.5%
The second day
- 200 gr.Buckwheat porridge with vegetables
- We use two large apples
- 200 gr.boiled beef + vegetable salad
- 200 gr.sea fish + grapefruit only
- 300 gr.curdled milk
The third day
- 200 gr.boiled rice with vegetables
- 50 gr.walnuts + a tablespoon of honey
- 200 gr.boiled veal + vegetable salad
- 300 gr.yoghurt with a fat content of not more than 2.5%
Fourth day
- 200 gr.Mix coarse wheat pasta with 50 gr.cottage cheese
- One apple and a banana
- 200 gr.boiled beef + vegetable salad
- 200 gr.seafood
- 300 gr.milk
The fifth day
- 200 gr.Pea porridge + 100 gr.boiled fish
- Two tablespoons of honey
- A large portion of vegetable salad dressed with olive oil
- 200 gr.chicken fillet + three cucumbers
- Three boiled eggs
Sixth day
- 200 gr.beans cooked with vegetables
- 200 gr.fruit salad + a tablespoon of honey
- 200 gr.veal cooked with vegetables
- 150 gr.low fat cheese
- 0.5 liters of kefir
Seventh day
- 200 gr.boiled potatoes + vegetable salad
- 200 gr.any results
- 200 gr.boiled beef + citrus fruits
- 150 gr.cottage cheese
- 400 gr.curdled milk
The amount of carbohydrates consumed is individual, start your morning meals with a normal consumption of carbohydrates 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 must 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 mine;you can combine the intake of different products.
Use the protein nutrition method above if you want to build a body worthy of your spirit.And remember that only a healthy lifestyle and active exercise will prevent unwanted diseases and gaining excess weight.