How many times have you had to reread the various highly effective diets that help a person lose subcutaneous fat? Do you know why there are more than 10, 000 choices of various activities for weight loss in the world? Simple: because 90% of them are not effective. A protein diet for weight loss is a good choice, but it can also be ineffective if used incorrectly. How to use protein to lose weight without endangering health with maximum results?
How to lose weight with a protein diet?
To lose subcutaneous fat, you need to know your body's physiological needs, understand when to eat carbohydrates and when to eat protein, and be able to listen to your body, which provides an unlimited amount of instructions if we go on the wrong diet.
Surely most of you already know that if you limit your intake of sweet and complex carbohydrates, it is quite possible to achieve significant weight loss, a specific figure depending on the percentage of fat in the human body. This can be called a low carb diet, which is a very effective way to lose fat. The calorie deficit created by minimizing carbohydrate intake is replenished completely with fat. That's why people lose weight by limiting the use of carbohydrates in their diet.
What happens if we completely eliminate carbohydrates from food?
Will we find a better way to lose weight? Our answer: of course, yes. This diet was very popular during the golden age of bodybuilding and was widely promoted by Vince Gironde. You just have to look at the photo and it will quickly become clear why he recommends it. The name of this one is the best, according to many nutritionists, an effective fat burning method is a protein diet.
Protein Weight Loss Diet is a carbohydrate-free diet consisting only of protein foods and healthy fats for the body. Carbohydrate calories are completely compensated by animal protein. This approach allows not only to get rid of fat as effectively as possible, but also to speed up metabolism and preserve as much muscle tissue as possible.
Many diets practically do not take into account the last two aspects: their main goal is simply to reduce the total daily calorie intake, which does not have a very positive effect on the condition of the person who is losing weight.
A sharp decrease in calorie intake is perceived by the body as a threat to life, starting to slow down metabolism and transport all the food consumed into subcutaneous fat, using muscle fiber for energy consumption. So it turns out that at the end of this weight loss method, a person creates ideal conditions for gaining fat and does everything to burn muscle mass. We hope that by now you've lost the urge to try the famous mono-diet?
The basic principles of the protein diet
When we create an environment where carbohydrates are completely absent, ketone bodies start to be released from subcutaneous fat, which is the main source of energy supply for the brain and nervous system.
For more details, it is necessary to explain that all the food we eat contains approximately three nutrients, and each one carries out its own function to support the life of the body. These are fat, protein and carbohydrates:
- Proteinis the building block of our body, because energy is used up in very rare cases.
- Fatis a store of energy stored for emergencies, and fat is also used to protect internal organs.
- Carbohydratesare fully responsible for our body's energy supply.
Now is it clearer why we want to eat complex or sweet carbohydrates when we are hungry? Because carbohydrates are the main source of energy for our bodies, and protein and fat are stored. Therefore, in everyday life, you are eager to eat complex and sweet carbohydrates: this is the most effective way of providing energy for the body. And that's why people don't like to exclude carbohydrate-containing foods from their diet. The body does not understand that a person is deliberately expelling a primary source of energy. Your body thinks you are in a harsh life condition and hunger is expected. If carbohydrates don't start flowing in the shortest possible time, the body will be forced to break down emergency fat stores.
What happens if you continue to limit your carbohydrate intake?
First, your body will use up all its stored glycogen, which will last for a short time, and only then will it completely shift to autonomous nutrition due to protein and fat. The protein diet has received lots of positive reviews from people who have achieved amazing results thanks to this weight loss method. Truth be told, everyone in the diet world has a basic protein method for weight loss. Read carefully any mono-diet, and between the lines you'll see the basics we cover in our article. It is only natural that the author of the diet, which you will read, was presented correctly.
It's important to add to 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 eat adipose tissue to ensure a positive energy balance in the body.
Should you eliminate carbohydrates with a protein diet?
This conclusion has many pluses and one minor minus. The plus side is that the complete elimination of carbohydrates leads to a rapid depletion of glycogen stores, and this triggers the body to start using up stored fat as soon as possible. And the reason everything is insulin our old friend. Whether there is or not determines the type of energy the body will release. Everything is simple here: the less carbohydrates you eat, the less insulin is released. This hormonal surge completely blocks the process of lipolysis (adipose tissue damage). It can be concluded that a protein diet eliminates insulin spikes and activates the full effect of lipolysis.
What are the main disadvantages of a protein diet?
In order to maintain the normal functioning of the digestive system, it is at least necessary to consume fiber occasionally, where is it found? Right, in carbohydrates. Failure to do this can lead to problems like constipation, which is not at all pleasant. Therefore, we strongly recommend that you do not exclude vegetables such as cucumbers, tomatoes and cabbage from the protein diet diet. They will keep your digestive tract fully functional.
The disadvantages of a protein diet
The disadvantages of a protein diet can only occur if you start consuming excessive amounts of protein and completely remove fiber from these foods. And all these actions will be applied for a long time, then the damage to the body will begin. We strongly recommend that you consult your doctor and dietitian before using the above schemes. Because there are so many diseases that cannot be accepted just by eating protein foods. Good health for everyone and finally become the owner of the most charming figure in your city.
How long should a protein diet take?
- There is an option for a constant diet: for long periods of time you only consume protein, healthy fats and fiber.
- The strength dietis only used on training days. You do a carbohydrate load about two hours before your workout to provide glycogen and significantly increase the intensity of your workout. All other days a protein diet.
- Cycle to use a protein diet. This option provides a carbohydrate load once a week throughout the day. This will help to maintain maximum muscle mass and further increase metabolism. This is the way we recommend using anyone who wants to make a body worthy of their spirit. Although you can experiment and choose the most suitable option for yourself.
What to eat on a protein diet: food
Perhaps, the answer would not surprise you if we said that it should be food containing animal protein. It is best to use lean meats such as veal, beef, chicken breast and rabbit. From dairy products, choose foods that don't contain a lot of fat, but you shouldn't just eat low-fat kefir. Fat content up to 10% is quite suitable. This is normal, nothing to worry about. "Remember, fat burns in the fire of carbohydrates. " Make sure to eat fish: not only high in protein, but also a healthy source of omega fats. Don't forget eggs as a measure of assimilation between all of the products above.
There should be 5 to 10 meals a day, in fact, more is better. That is why all food must be prepared in the morning and evenly distributed in the bowl: this makes it possible to open the container with food at any time of the day and consume the required amount of food.
Sample menu for this week
This is what a 7-day protein diet menu looks like, or it can be extended to 14 days.
Monday
- packaging of fat-free cottage cheese;
- jar of yogurt, 1 grapefruit;
- 2 chicken breasts, broccoli, half a glass of kefir;
- yogurt jar, medium grated carrot;
- 1 liter of mineral water, a glass of natural apple juice.
Tuesday
- yogurt, green apples;
- 100 g of meat, cheese, tomato, 1 paprika;
- 200 g of fish, celery salad, carrots and ½ apple;
- 2 boiled eggs, cabbage salad with parsley and lemon juice;
- 1 liter of water, 1 glass of raisin juice.
Wednesday
- yogurt, a glass of strawberries;
- coarse-grained cottage cheese with a spoonful of chopped parsley, red chilies and tomato paste;
- 2 chicken breasts, a cup of spinach, half a cup of kefir;
- all stew, zucchini, 1 tomato, 2 tablespoons of anise (you can mix the 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 of stew, 1/3 cup of milk, carrots;
- 2 eggs, cabbage salad with paprika and parsley, seasoned with lemon juice;
- 1 liter. water, a glass of raisin juice.
Friday
- yogurt, 2 tangerines;
- granulated cottage cheese (1 packet);
- 200 g of sea fish, tomato, red chili and parsley salad, yogurt;
- granulated cottage cheese (1 packet), carrots, green apples;
- 1 liter of water, a glass of orange juice.
Saturday
- 100 g of cottage cheese, skim milk;
- a glass of kefir;
- 2 chicken breasts, nuts, yogurt;
- 2 slices of ham, broccoli, 1 egg, 2 tablespoons of corn;
- 1 liter. water, a glass of raisin juice.
Sunday
- a glass of kefir, ½ cup of raspberries (or other berries);
- grained curd, slice of ham;
- boiled chicken liver, lettuce with lemon juice, apple;
- yogurt with fruit added;
- 1 liter of water, a glass of apple juice.