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 fight against excess weight, which is why we will focus on the fat-burning capacity of a protein diet.
According to statistics, 90% of people consider a protein diet to be a complete rejection of simple and complex carbohydrates with a maximum consumption of protein foods of animal origin.In fact, this is a completely erroneous conclusion, because prolonged abstinence from carbohydrate foods causes many unpleasant moments.The most common are complications of the gastrointestinal tract and impaired kidney function.In order not to dispel unnecessary myths, it is necessary to correctly apply a protein diet to lose weight.
Pierre Dukan is considered the founder of the protein diet, however, the benefits of protein products were known even in earlier times.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 come to the conclusion that this is the merit of all nutritionists and scientists who have dedicated their lives to the study of adequate nutrition for human beings.
The main characteristics of a protein diet.
Forget what this method of losing 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 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.
Don't worry, 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 starve 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 determines whether the body will transport calories to subcutaneous fat or not.
You must plan your protein menu in advance.Ideally, prepare all the necessary food early in the morning and distribute it evenly among the containers.Now every two hours, regardless of where you are, at home, at work or on public transport, you can eat prepared foods.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.In 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 be used for 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 empty.This forces the body to use alternative energy supply methods.
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 the diet.
For example, if you consumed 2,500 calories a day, you don't need to reduce your food intake to 1,500 the next day.This will be considered by the body as an existential threat and will begin to take measures to slow down the burning of subcutaneous fat as much as possible.Firstly, the metabolism will decrease sharply, and secondly, even a small amount of calories eaten 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, coarse wheat pasta;various cereals;oatmeal;
- For fruits, eat citrus fruits;
- For vegetables, eat tomatoes, cucumbers and cabbage in unlimited quantities.
How to eat protein foods?
With protein foods, things are much simpler;After 1:00 p.m., without eating too much in equal portions, protein foods, naturally low in fat, are eaten.Fruits and vegetables can be consumed in unlimited quantities in the early stages of the diet, then it is necessary to exclude fruits containing simple carbohydrates, such as bananas, apples, grapes and everything that is included in this category of products.
Among animal proteins, give preference to the following products:
- lean meats, veal, chicken breasts, rabbit, poultry and veal;
- dairy products whose fat content does not exceed 5%;
- eggs, shellfish and sea fish, which will provide your body with not only top-notch proteins, but also healthy omega fats.
Who is a protein diet suitable for?
- En primer lugar, esta categoría incluye deportistas profesionales y jóvenes que llevan un estilo de vida activo.The value of a protein diet for the aforementioned people lies in the ability to burn subcutaneous fat without much loss of muscle mass.If you want to maximize your muscle gain, this is also possible by eating protein without adding obvious fats.
- It is not recommended for older people to eliminate excess fat using a protein menu.For complete digestion and assimilation of protein foods, excellent health and 100% functioning of all internal organs are required.Naturally, when a person is over 50, his body is not as productive as in his youth.Therefore, 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 shouldn't experiment;it is better to use methods more suitable for people of this age category.
- 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 move away from sweets and devote themselves to eating animal proteins.In principle, you can modify the protein menu and consume other protein products instead of meat: fish, eggs, dairy products, seafood.
- Pregnant women can use a protein diet to lose weight very effectively without harming the baby or their health.This feeding method will help normalize weight and prevent daily gain and excessive water retention.
- If you are in excellent health and want to lose excess weight, a protein diet will naturally suit you.This method is not harsh or difficult to tolerate like some monodiets, so if you follow the protein menu, you will not experience physical or psychological discomfort.
Principles of the protein diet.
The correct distribution of nutrients throughout the day makes it possible to control the secretion of the hormone insulin, which manifests itself only if a person has overeaten sweets or complex carbohydrates.The blood glucose level rises sharply, and insulin transports excess energy to subcutaneous fat.
Carbohydrates that arrive in the first half of the day are the fuel necessary to provide the body with energy throughout the day.Protein products and fiber require the body to spend many more calories to absorb and digest food than these products initially contain, so it is impossible to gain weight on them.A protein menu, on the other hand, 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.
- It accelerates metabolism, which allows you not to gain weight for a long time after stopping the diet.If, after stopping consuming protein foods, you lead a healthy lifestyle, you will be able to 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.
Harm of a protein diet
If you follow a classic protein diet and consume only protein and do not use the carbohydrate scheme described above, this can have some negative consequences.
- First of all, 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 suffering from diseases of the above organs should not follow a protein diet.
- Thirdly, if you are over 60 years old, forget about the protein regimen, use a mixed diet to actively burn subcutaneous fat.Before starting to use the protein method to lose weight, consult your doctor and nutritionist.
How long do you need to follow a protein diet to achieve results?
There is no definitive answer to this question;It all depends on many factors.The main ones are: age, sex, presence of diseases, body fat percentage, genetic predisposition to weight gain.For example, if you are 40 years old and have just decided to get rid of 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 accelerate the process of losing weight.Normal loss is 0.5 to 2 kilograms per week, no need to accelerate.The protein diet described in our article can be used until the desired result is obtained;It contains carbohydrates, vitamins and minerals, so it does not harm health.
Example of a protein diet menu for a week.
first day
- 200 grams.pour oatmeal with a spoonful of honey
- Eat any fruit that contains fast carbohydrates, for example, a banana.
- 200 grams.boiled chicken breasts + a large portion of vegetable salad
- 150 grams.cottage cheese with a 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 grams.buckwheat porridge with vegetables
- We use two large apples.
- 200 grams.boiled meat + vegetable salad
- 200 grams.sea fish + a grapefruit
- 300 grams.curdled milk
third day
- 200 grams.boiled rice with vegetables
- 50 grams.walnuts + tablespoon of honey
- 200 grams.boiled beef + vegetable salad
- 300 grams.yogurt with a fat content of no more than 2.5%
fourth day
- 200 grams.Mix the thick wheat pasta with 50 gr.cottage cheese
- An apple and a banana
- 200 grams.boiled meat + vegetable salad
- 200 grams.seafood
- 300 grams.milk
fifth day
- 200 grams.pea porridge + 100 gr.boiled fish
- Two tablespoons of honey
- Large portion of vegetable salad dressed with olive oil.
- 200 grams.chicken fillet + three cucumbers
- Three boiled eggs
sixth day
- 200 grams.cooked beans with vegetables
- 200 grams.fruit salad + tablespoon of honey
- 200 grams.boiled beef with vegetables
- 150 grams.low fat cheese
- 0.5 liters of kefir
seventh day
- 200 grams.boiled potatoes + vegetable salad
- 200 grams.any fruit
- 200 grams.boiled beef + citrus
- 150 grams.cottage cheese
- 400 grams.curdled milk
The amount of carbohydrates consumed is individual, start your breakfasts with the usual consumption of carbohydrates and little by little 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 displayed menu is not an axiom;You can combine the intake of several products.
Use the above method of protein nutrition 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 excessive weight gain.