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 struggle with excess weight, so we will focus on the fat-burning abilities of a protein diet.
According to statistics, 90% of people call a protein diet 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 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 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 also has many similarities with the protein diet.Therefore, we can come to the conclusion that this is the merit of all nutritionists and scientists who have devoted their lives to studying proper nutrition for humans.
The main features 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 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 to alternate protein and carbohydrate days.
Relax, because fats and carbohydrates will be an integral part of losing weight, but they will be consumed at certain times when the body needs it most.You definitely won’t have to go hungry using the protein method of losing 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 into subcutaneous fat or not.
You must plan your protein menu in advance.It is ideal to 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 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 consumed in the first half of the day, preferably before 13.00.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 go to the energy needs of the body.
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 storage is empty.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 per 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 consumed 2500 calories a day, you don’t need to cut 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, metabolism will greatly decrease, and secondly, even a tiny amount of calories ingested will turn 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 varieties of wheat;various cereals;oatmeal;
- For fruits, 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 portions, 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 need to exclude fruits that contain 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, 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 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 who lead an active lifestyle.The value of a protein diet for the above 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 any obvious fat.
- It is not recommended for older people to get rid of 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 years old, his body is not as productive as in his younger years.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 should not experiment; it is better to use more suitable methods for people of this age category.
- Men are more predisposed to a protein diet than women due to the fact that they are more likely to eat meat.It’s harder for the fair half of humanity to turn away from sweets and set themselves up for eating animal protein.In principle, the protein menu can be modified and other protein products can be consumed 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 their health.This method of eating will help normalize weight and prevent daily gain and excess water retention.
- If you have excellent health and want to lose excess weight, naturally, a protein diet will suit you.This method is not harsh and difficult to tolerate like 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 makes it possible to control the secretion of the hormone insulin, which manifests itself only if a person has significantly overeaten sweets or complex carbohydrates.The blood glucose level rises sharply, and insulin transports excess energy into subcutaneous fat.
Carbohydrates that come in the first half of the day are the necessary fuel to provide the body with energy for the whole day.Protein products and fiber require the body to spend significantly more calories to absorb and digest food than these products initially contain, so it is impossible to gain excess weight from them.A protein menu, on the contrary, 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.
- Accelerates metabolism, which makes it possible for a long time after stopping the diet not to gain excess weight.If, after stopping protein foods, you lead a healthy lifestyle, you can forget about fat 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.
- Firstly, prolonged intake of protein can cause calcium and microelements to be washed out of the body, and this 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 who have diseases of the above organs should not adhere to 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 you start using the protein method of losing weight, consult your doctor and nutritionist.
How long do you need to stick to a protein diet to achieve results?
There is no definite answer to this question; it all depends on many factors.The main ones are: age, gender, presence of diseases, percentage of body fat, genetic predisposition to weight gain.For example, if you are 40 years old and have just 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 up the emergency reserve.
The main thing is not to show excessive initiative and do not speed up 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 occurs; it contains carbohydrates, vitamins and minerals, so there is no harm to health.
Sample protein diet menu for a week
First day
- 200 gr.pour oatmeal with one tablespoon of honey
- Eat any fruit containing fast carbohydrates, for example, one banana
- 200 gr.boiled chicken breasts + a large portion of vegetable salad
- 150 gr.cottage cheese with fat content 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 + one grapefruit
- 300 gr.curdled milk
Third day
- 200 gr.boiled rice with vegetables
- 50 gr.walnuts + tablespoon 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 coarse wheat pasta with 50 gr.cottage cheese
- One apple and 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 boiled eggs
Sixth day
- 200 gr.boiled beans with vegetables
- 200 gr.fruit salad + tablespoon 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 morning meals with the usual consumption of carbohydrates and gradually eliminate calories until you see that the fat burning process has started.
Between meals, eat fiber to help your digestive system absorb protein foods.Water must be drunk according to the individual requirements 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; you can combine the intake of various 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 excess weight gain.