A protein diet is not only an ideal way to get rid of subcutaneous fat, but also a great opportunity to gain muscle mass.The main problem of our society is the eternal struggle with overweight, so we will focus on the fat burning possibilities of a protein diet.
According to statistics, 90% of people call the 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 false conclusion, because long-term abstinence from carbohydrate-rich foods leads to many unpleasant moments.The most common are gastrointestinal complications and impaired kidney function.In order not to dispel unnecessary myths, in order to lose weight, it is necessary to apply the protein diet correctly.
Pierre Dukan is considered the pioneer of the protein diet, but the benefits of protein products were also known 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 conclude that this is a credit to all nutritionists and scientists who have devoted their lives to the study of proper human nutrition.
The main features of a protein diet
Forget the name of this method of losing excess weight, because nobody will forbid you to eat carbohydrates.One 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 all nutrients, vitamins and minerals.What many call a protein-based weight loss method can rather be classified as a no-carbohydrate diet, the essence of which is to alternate protein and carbohydrate days.
Relax, 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.With the protein method of weight loss, you will definitely not have to starve, because you will eat an unlimited number of meals per day.The more main meals and snacks, the faster the metabolism will be, and the rate of biochemical processes depends on whether the body will transfer calories to subcutaneous fat or not.
You need to 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 dishes.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 technicians, there is no clear recommendation here, everything is very individual.
When to eat carbohydrates and when to eat protein?
All carbohydrates should be consumed in the first half of the day, preferably before 1:00 p.m.In the morning, all glycogen reserves (additional energy that the body stores in muscle tissue and the human liver) are completely depleted, so the consumption of carbohydrates here is necessary even for a person who wants to get rid of subcutaneous fat.All calories received will be used to meet the body's energy needs.
For the same reason, it is considered ideal to run in the morning when burning pure subcutaneous fat, but how would it be different if the glycogen store is empty.This forces the body to use alternative energy sources.
What should be the amount of carbohydrates?
The amount of complex carbohydrates must be determined individually.Some people can lose weight on 200 grams of rice a day, while others will gain weight on that amount of carbs.The main thing is not to go too far and gradually reduce the amount of carbohydrates in your diet.
For example, you have consumed 2500 calories per day, you do not need to reduce your food intake to 1500 the next day.The body will assess this as an existential threat and will take measures to slow down the burning of subcutaneous fat as much as possible.Firstly, the metabolism will decrease significantly, and secondly, even a small amount of calories consumed will turn into subcutaneous fat.If your goal is a long-term marathon, carb-load once a week and increase your complex carb intake significantly.
Recommended carbohydrates:
- rice, buckwheat, pasta from large wheat varieties;various grains;oatmeal;
- For fruit, eat citrus fruits;
- For vegetables, eat tomatoes, cucumbers, cabbage in unlimited quantities.
How to eat protein food?
With protein food, everything is much simpler;after 1:00 p.m., without eating too much in equal portions, you eat protein food, naturally low in fat.In the first stages of the diet, fruits and vegetables can be eaten in unlimited quantities, then it is necessary to exclude fruits that contain simple carbohydrates, for example, bananas, apples, grapes and everything included in this category of products.
From animal proteins, give preference to the following products:
- lean meat, beef, chicken breasts, rabbit, poultry and veal;
- dairy products with a fat content of no more than 5%;
- eggs, seafood and sea fish, which will provide your body not only with first-class proteins, but also with healthy omega fats.
Who is a protein diet for?
- First of all, this category includes professional athletes and young people who lead an active lifestyle.The value of a protein diet for these people is the ability to burn subcutaneous fat without losing much muscle mass.If you want to maximize muscle gain, it is also possible to eat protein without adding any obvious fat.
- It is not recommended for older people to get rid of excess fat using a protein menu.The complete digestion and absorption of protein food requires excellent health and 100% functioning of all internal organs.Naturally, when a person is over 50 years old, his body is not as productive as when he was younger.Therefore, an elderly person will not be able to tolerate a protein diet without consequences for his health.The following complications may occur: formation of blood clots, increased blood clotting and disorders of the digestive system.You should not experiment;it is better to use more suitable methods for people in this age category.
- Men are more likely to follow a protein diet than women due to the fact that they eat more meat.For the right half of humanity, it is more difficult to turn away from sweets and decide to eat animal protein.Basically, you can change the protein menu and use 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 own health.This way of eating will help normalize weight and prevent daily weight gain and excessive water retention.
- If you are in excellent health and want to lose excess weight, a protein diet will naturally work for you.This method is not harsh and difficult to tolerate like some monodiets, so if you follow the protein menu, you will not feel psychological and physical discomfort.
Principles of protein diet
The correct distribution of nutrients during the day allows you to control the secretion of the hormone insulin, which occurs only if a person has significantly overeaten sweets or complex carbohydrates.Blood glucose levels rise sharply, and insulin transports excess energy to subcutaneous fat.
Carbohydrates obtained in the first half of the day are the necessary fuel that provides 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 is initially contained in these products, so it is impossible to gain excess weight from them.A protein menu, on the contrary, stimulates metabolism, so 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 the metabolism, which allows you not to gain excess weight after stopping the diet for a long time.If you follow a healthy lifestyle after you stop consuming protein foods, you can forget about fat forever.
- There is no psychological or physical pressure because your diet is full of delicious 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 protein diet
If you follow a classic protein diet and consume only protein, and do not use the previously described carbohydrate scheme, this can lead to negative consequences.
- First, long-term consumption of protein can lead to the removal of calcium and trace elements from the body, which will seriously damage 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 mentioned organs should not follow a protein diet.
- Third, if you are over 60 years old, forget about the protein consumption regime, use a mixed diet to actively burn subcutaneous fat.Before you start using the protein method for weight loss, consult with your doctor and nutritionist.
How long should you follow a protein diet to see results?
There is no clear answer to this question;it all depends on many factors.The main ones are: age, gender, presence of diseases, percentage of body fat, genetic tendency to grow.For example, if you are 40 years old and just now decided to get rid of the kilograms you have accumulated over the years, it will be difficult to convince the body to start using up the emergency reserve.
The main thing is not to show too much initiative and not to speed up the process of losing excess weight.Normal loss is from 0.5 to 2 kilograms per week, there is no need to rush.The protein diet described in our article can be used until the desired result is achieved;it contains carbohydrates, vitamins and minerals, so there is no harm to health.
An example of a protein diet menu for a week
First day
- 200 gr.pour one spoonful of honey over the oatmeal
- Eat any fruit that contains fast carbohydrates, such as one banana
- 200 gr.boiled chicken breasts + a large portion of vegetable salad
- 150 gr.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 gr.buckwheat porridge with vegetables
- We use two large apples
- 200 gr.boiled beef + vegetable salad
- 200 gr.sea fish + one grapefruit
- 300 gr.sour milk
The third day
- 200 gr.boiled rice with vegetables
- 50 gr.walnuts + a spoonful of honey
- 200 gr.boiled veal + vegetable salad
- 300 gr.yogurt with a fat content of no more than 2.5%
The fourth day
- 200 gr.Mix coarse wheat pasta with 50 gr.cottage cheese
- One apple and one 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 spoons 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.boiled beans with vegetables
- 200 gr.fruit salad + a spoonful of honey
- 200 gr.boiled veal with vegetables
- 150 gr.low-fat cheese
- 0.5 liters of kefir
The seventh day
- 200 gr.boiled potatoes + vegetable salad
- 200 gr.any fruit
- 200 gr.boiled beef + citrus fruits
- 150 gr.cottage cheese
- 400 gr.sour milk
The amount of carbohydrates consumed is individual, start your morning meal with your usual carbohydrate intake and gradually remove calories until you see the fat burning process begin.
Eat fiber between meals 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 use of different products.
Use the protein diet method mentioned above if you want to build a body worthy of your spirit.And remember that only a healthy lifestyle and active exercise will help prevent unwanted diseases and overweight.