How many times have you had to reread numerous very effective diets that help eliminate subcutaneous fat? Do you know why in the world there are more than 10, 000 options of various activities to lose weight? 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 to lose weight without damaging health with maximum results?
How to lose weight with 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 an unlimited number of indications, in case we do the dietwrong.
Surely most of you already know that if you limit your intake of sweet 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 eliminate fat. The calorie deficit created by minimizing carbohydrate intake is completely replenished with fat. That 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 get 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. Just look at your photo and it will immediately be clear why you recommended it. The name of this one of the best, according to many nutritionists, effective fat burning methods is a protein diet.
The Protein Weight Loss Diet is a carbohydrate-free diet consisting only of foods with protein and healthy fats for the body. Carbohydrate calories are fully offset by animal protein. This approach allows you not only to get rid of fat in the most efficient way possible, but also to speed up metabolism and preserve muscle tissue as much as possible.
Many diets hardly take into account the last two aspects: their main objective is simply to reduce the total daily calorie intake, which does not have a very positive effect on the condition of a person who loses 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 transports all the food consumed to 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 fat and does everything possible to burn muscle mass. Hopefully now you've lost the urge to try the famous monkey diets?
Basic principles of a 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 supply for the brain and nervous system.
To be clearer, it is necessary to explain that all the foods we eat contain, to a greater or lesser extent, three nutrients, and each one of them performs its own function of life support for the organism. These are fats, proteins, and carbohydrates:
- Proteinis 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 the energy supply of our body.
Now is it clearer why when we are hungry we want to consume enough sweet or complex carbohydrates? Because carbohydrates are the main source of energy in our body, and proteins and fats are in reserve. Therefore, in everyday life, you want to eat exactly sweet and complex carbohydrates - this is the most effective way to provide the body with energy. And that's why people don't like to exclude foods that contain carbohydrates from their diet. The body does not understand that a person deliberately excludes the main source of energy. Your body thinks you are in harsh living conditions and hunger is expected. If carbohydrates don't start flowing in the shortest time possible, the body will be forced to shed emergency fat stores.
What happens if you continue to limit your carbohydrate intake?
First, your body will consume all its glycogen stores, which will last for a short period of time, and only after that, it will completely switch to autonomous protein and fat nutrition. The protein diet has a lot of positive reviews from people who have achieved incredible results thanks to this method of weight loss. To be honest with you, everyone in the diet world has a base of the protein method of losing weight. Read any mono-diet carefully and between the lines you will see the basics that we cover in our article. Naturally, if the author of the diet, which you will be reading, presented it correctly.
It is important to add the important point that leaving about 50 grams of carbohydrates on a rigid 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 I Cut Out Carbs With A Protein Diet?
This conclusion has many advantages and a small disadvantage. The positive side is that 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 everything is our old friend insulin. It is their presence or absence that determines what type of energy the body will expend. Everything is simple here: the less carbohydrates you eat, the less insulin will be secreted. The increase in this hormone completely blocks the lipolysis process (breakdown of adipose tissue). It can be concluded that a protein diet eliminates the insulin spike and activates the full effect of lipolysis.
What is the main disadvantage of a protein diet?
To maintain the normal functioning of the digestive system, it is necessary to consume fiber at least occasionally, which one is where? That's correct, carbohydrates. Not doing so can lead to problems like 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 harm of a protein diet
Harm from 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 period, then the failures in the body will begin. We strongly recommend that you consult with your doctor and dietitian before using the scheme above. Because there is a considerable list of diseases in which the use of only protein foods is unacceptable. Good health everyone and finally become the owners of the most charming figure in your city.
How long does the protein diet last?
- There is the option of a consistent diet: for a long period of time you only eat protein, healthy fats and fiber.
- Strength dietis used only on training days. Do a carb load about two hours before your workout to provide glycogen and significantly increase your exercise intensity. The other days a protein diet.
- Cyclical use of a protein diet. This option provides a carbohydrate load once a week throughout the day. This will help preserve muscle mass to the maximum and will further stimulate metabolism. This is the method that we recommend to anyone who wants to make the body worthy of its spirit. Although you can experiment and choose the most suitable option for you.
What to eat on a protein diet: food
The answer probably won't surprise you if we say that these must be foods that contain animal protein. It is best to use lean meats such as beef, veal, chicken breasts, and rabbit. From 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 quite adequate. This is normal, no need to worry. "Remember, fats are burned in the carbohydrate fire. "Make sure to eat fish - it's not only rich in protein, but also a source of healthy omega fats. Do not forget the egg as a reference for assimilation among all the previous products.
There should be 5 to 10 meals a day, in fact the more the merrier. That is why all food should be prepared in the morning and evenly distributed in 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 of the week
This is what a 7 day protein diet menu might look like, or it can be extended to 14 days.
Monday
- fat-free cottage cheese 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 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, carrot and ½ apple;
- 2 hard-boiled eggs, cole slaw with parsley and lemon juice;
- 1 liter of water, 1 glass of currant juice.
Wednesday
- yogurt, a glass of strawberries;
- granulated cottage cheese 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 cottage cheese packaging;
- a glass of kefir, ½ cup of raspberries;
- 200 g of stew, 1/3 cup of milk, carrots;
- 2 eggs, cole slaw with paprika and parsley, seasoned with lemon juice;
- 1 l. water, a glass of currant juice.
Friday
- yogurt, 2 tangerines;
- granulated cottage cheese (1 packet);
- 200 g of sea fish, tomato, red pepper and parsley salad, yogurt;
- granulated cottage cheese (1 packet), 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 tablespoons of corn;
- 1 p. water, a glass of currant juice.
Sunday
- a glass of kefir, ½ cup of raspberries (or other berries);
- granulated curd, ham slice;
- Stewed chicken liver, lettuce with lemon juice, apple;
- yogurt with added fruit;
- 1 liter of water, a glass of apple juice.