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 in the world there are more than 10, 000 options for 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 proteins for weight loss without harm to health with maximum results?
How to lose weight on a protein diet?
To get rid of subcutaneous fat, you need to know the physiological needs of the body, to understand when to consume carbohydrates and when to consume proteins, and to be able to listen to your body, which gives an unlimited number of prompts, in the event that we make the wrong diet.
Surely most of you already know that if you limit the 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-carb diet, which is a very effective way to get rid of fat. The calorie deficit created by minimizing carbohydrate intake is fully 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 era of bodybuilding and was widely promoted by Vince Gironde. You just have to look at his photo and it will immediately become clear why he recommended it. The name of this one of the best, according to many nutritionists, methods of effective fat burning is a protein diet.
Protein Weight Loss Diet is a carbohydrate-free diet that consists only of protein foods and healthy fats for the body. Carbohydrate calories are fully compensated by animal protein. This approach allows not only to get rid of fat as efficiently as possible, but also to speed up 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 to simply reduce the total daily calorie intake, which does not have a very positive effect on the condition of a losing weight person.
A sharp decrease in caloric intake is considered by the body as a threat to life, begins to slow down the metabolism and transports all the food consumed into 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 ideal conditions for gaining fat and does everything to burn muscle mass. We hope that now you have lost the desire to try the famous mono diets?
Basic principles of the protein diet
When we create an environment in which carbohydrates are completely absent, ketone bodies begin to be released from subcutaneous fat, which are the main source of energy supply for the brain and nervous system.
To make it clearer, it is necessary to explain that all foods that we eat contain more or less three nutrients, and each of them performs its own function for the life support of the body. 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 energy supply to our body.
Now it's clearer why we want to eat sugary or complex carbohydrates when we are hungry? Because it is carbohydrates that 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 the body with energy. And that's why people don't like to exclude foods containing 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 do not begin to flow in the shortest possible time, the body will be forced to unpack the emergency reserves of fat.
What happens if you continue to limit your carbohydrate intake?
First, your body will use up all its glycogen stores, which will last for a short period of time, and only after that it will completely switch to autonomous nutrition due to proteins and fats. The protein diet has a large number of positive reviews from people who have achieved incredible results thanks to this method of losing weight. To be honest with you, everyone in the world of diet has a foundation of the protein method of losing weight. Read any mono-diet carefully, and between the lines you'll see the basics we're covering 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 in order to maintain a positive energy balance in the body.
Should you eliminate carbohydrate intake on a protein diet?
This conclusion has a lot of pluses and one small minus. The positive side is that the complete elimination of carbohydrates leads to a rapid depletion of glycogen stores, and this provokes the body to start using fat stores as soon as possible. And the reason for everything is our old friend insulin. It is its presence or absence that determines what type of energy the body will spend. Everything is simple here: the less carbohydrates you eat, the less insulin is secreted. The surge 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 disadvantage of a protein diet?
In order to maintain the normal functioning of the digestive system, it is necessary at least occasionally to consume fiber, which is found where? That's right, in carbohydrates. Failure to do this can lead to problems such as 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
The harm of a protein diet can only occur if you start to consume excessive amounts of protein and completely eliminate fiber from the diet. And all these actions will be applied for a long period, then malfunctions in the body will begin. We strongly recommend that you consult with your doctor and dietitian before using the above scheme. 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 charming figure in your city.
How long is the protein diet?
- There is an option for a constant diet: for a long period of time you consume only proteins, healthy fats and fiber.
- Strength dietis used only on training days. You do a carbohydrate load about two hours before your workout to provide glycogen and significantly increase your exercise intensity. All other days a protein diet.
- Cyclic use of a protein diet. This option provides for a carbohydrate load once a week throughout the day. This will help preserve muscle mass to the maximum and further boost metabolism. This is the way we recommend to use everyone 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 with a protein diet: food
Probably, the answer will not surprise you if we say that these should be foods that contain animal protein. It is best to use lean meats such as veal, beef, 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. Fat content up to 10% is quite suitable. This is normal, there is no need to worry. "Remember, fats burn on the fire of carbohydrates. "Be sure to eat fish: it is not only high in protein, but also a source of healthy omega fats. Don't forget about eggs as the benchmark for assimilation among all of 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 makes it possible to open a container with food at any time of the day and consume the required amount of food.
Sample menu for a week
This is what a 7-day protein diet menu might look like, or it can be extended by 14 days.
Monday
- packaging of fat-free cottage cheese;
- 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 bell pepper;
- 200 g of fish, salad of celery, 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;
- grainy cottage cheese with the addition of a spoonful 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
- packaging of fat-free cottage cheese;
- a glass of kefir, ½ cup of raspberries;
- 200 g stew, 1/3 cup milk, carrots;
- 2 eggs, cabbage salad with paprika and parsley, seasoned with lemon juice;
- 1 l. water, a glass of currant juice.
Friday
- yogurt, 2 tangerines;
- granular cottage cheese (1 pack);
- 200 g sea fish, tomato, red pepper and parsley salad, 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 cup of raspberries (or other berries);
- grainy curd, slice of ham;
- stewed chicken liver, lettuce with lemon juice, apple;
- yoghurt with added fruit;
- 1 liter of water, a glass of apple juice.