A protein diet is the simplest and most effective way to eliminate excess fat.The technique is used both by athletes at the stage of preparation for competitions and by men and women who want to reduce body weight.
The essence of a protein diet.
The nutritional plan is based on a change in the diet, which consists of reducing the consumption of carbohydrates and fats (or eliminating them completely) and increasing the amount of protein foods.
Additionally, a person should consume plenty of fiber and drink plenty of water.Otherwise, digestive problems may occur.
The amount of carbohydrates and fats allowed in the protein menu is determined by lifestyle, age, health and other factors.For example, a foundry or bricklayer must receive at least 30 g of fat and 100 g of carbohydrates every day to restore the body.An office worker, who is sedentary most of the time, does not need to consume fats and carbohydrates in such quantities;the protein menu can be more strict.
Working principle
Losing body weight on a protein diet is achieved thanks to a large number of positive processes occurring in the body.The main one is a decrease in the production of insulin, a powerful anabolic hormone that activates the synthesis process of adipose tissue in the body.The diet implies the absence of fast carbohydrates (sweets, starchy foods) and therefore will not cause the pancreas to increase the rate of production of the compound.
Another factor in losing weight on a protein diet is to reduce the calorie content of the diet.By reducing the total volume of food and its components, an energy deficit is created in the body; to replace it, subcutaneous fat begins to be used.
A protein menu helps to speed up metabolism, as a result of which the body begins to use the consumed calories to release energy, instead of being stored as deposits in problem areas.
While on a diet, it is strictly prohibited to starve yourself, as this will slow down the metabolism and reduce the rate of fat burning.Each of the seven days of the week you should eat at least 4 meals.
Advantages and disadvantages
The main advantage of protein nutrition is weight loss solely thanks to fat.At the same time, muscle mass is preserved.This effect allows you to create a beautiful slim figure with sexy round shapes.Low-calorie diets or mono-diets lead to the destruction of not only fat, but also muscles, which makes the body take on a bony appearance.
Another advantage of the protein menu is its ability to maintain a feeling of satiety for a long time.Carbohydrate nutrition, on the other hand, causes a feeling of hunger 1.5 to 2 hours after eating.
The main disadvantage of the diet is the increased load on the kidneys and liver, which limits the scope of its use.A negative point is the depressed psychological state caused by the lack of carbohydrates in the menu.
Due to the large amount of meat and lack of fiber, constipation and intoxication of the body may occur.To stop this effect, it is recommended to eat more raw vegetables and drink plenty of water.
Types of protein diets
Although the essence of the scheme is to reduce fats and carbohydrates while increasing protein, there are several options for using the diet.
The most popular diets are:
- Dukan.Based on a diet rich in protein and moderate in complex carbohydrates.The menu consists of low-fat cottage cheese, meat, eggs and fish.The diet is done in several stages for 1 to 4 weeks.
- Malysheva.It combines the principles of fractional nutrition and a low-carbohydrate menu.It is varied and very effective: if you follow the rules, the weight does not come back after finishing the diet.
- "Kremlevskaya".It is based on limiting the amount of food consumed, while carbohydrates are moderately reduced.Duration: 12-14 days.
- "Sports" involves reducing carbohydrates to 50 g per day.The menu is based on protein foods and fiber.Fats of vegetable origin (linseed or olive oil) are used.It is designed for a period of 2 weeks to several months;It all depends on the stage of preparation and the level of physical fitness of the person.
The most difficult psychologically is the “sports” diet.However, it allows you to burn fat as quickly as possible and preserve muscle.
Allowed and prohibited foods.
While following a protein diet, you should completely refrain from sweets and starchy foods.It is necessary to reduce processed meats, smoked foods, soups and soft drinks as much as possible.
Prohibited products also include:
- ketchup;
- mayonnaise;
- sauces;
- spicy and sour foods;
- canned food
Complex carbohydrates (cereals, durum wheat pasta) should be consumed in limited quantities, depending on the type and duration of the diet.
Foods allowed in a protein diet:
- legumes (beans, peas, beans);
- lean meats and chicken;
- fish and shellfish;
- eggs;
- cottage cheese;
- balls;
- Fresh vegetables with low starch content (cabbage, cucumbers, tomatoes).
It is also recommended to reduce the amount of table salt to 3 g per day;A larger amount will cause fluid retention in the body and slow down the weight loss process.
Diet duration
The time you dedicate to this diet depends on your goals.If a person needs to lose between 15 and 20 kg, the duration of the technique should be about 4 months.Losing weight faster can be detrimental to your health.At the same time, entry into the diet should be slow, with a gradual reduction in the amount of carbohydrates and fats.The main no-carb stage should last no more than 3 to 4 weeks.
Athletes who follow a protein diet can burn fat much faster: 5-7 kg in 2-4 weeks, this is normal practice.However, such rapidity will bring nothing but harm to an ordinary person.
Protein norm per day.
The amount of an element needed in a diet is determined by age, weight, lifestyle, profession and other factors.Only a nutritionist or a fitness instructor can tell the exact figure after analyzing the personal data of his ward.
On average, a person whose job does not involve high physical or psycho-emotional stress needs 1.5-2 g of protein per 1 kg of body weight.For example, a girl weighing 70 kg per day should consume between 105 and 140 g of protein.
Sample menu for the week.
An example of a diet for 7 days.The diet menu includes dishes for breakfast, lunch and dinner.
| 1 meal | 2 meals | 3 meals | |
| Monday | Cottage cheese casserole without flour or sugar | Veal chop, vegetables. | Boiled fish, vegetables. |
| Tuesday | hard boiled eggs | Buckwheat porridge, chicken cutlet, tomato salad | Grilled Chicken Steak, Vegetables |
| Wednesday | Low fat cottage cheese | Chicken fillet cutlet, fresh vegetables | Greek salad |
| Thursday | flourless tortilla | Rice, boiled fish | curd casserole |
| Friday | hard boiled eggs | Boiled beef, fresh cucumbers. | Baked fish with roasted vegetables |
| Saturday | Cottage cheese with dried fruits | Boiled rice, seafood, vegetable salad. | Vegetable and seafood salad |
| Sunday | flourless tortilla | Corn porridge, veal cutlet, vegetables. | Boiled fish, vegetables. |
It is recommended to drink unsweetened tea or coffee 20 minutes before or 30 minutes after meals.Between main meals it is advisable to have light snacks with protein shakes.It is useful to drink a glass of kefir or yogurt without additives 2 hours before bedtime.