A protein diet is not only an ideal way to get rid of subcutaneous fat, but also a great 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 capabilities 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 leads to many unpleasant moments.The most common are gastrointestinal complications and impaired kidney 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, but the benefits of protein products were known even in an earlier period.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 to a 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 way of losing excess weight is called, because no one will forbid you from consuming 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 should be included in any fat burning complex, and protein diets are no exception.The body always needs complete nutrition, vitamins and minerals.What many people call the protein method of losing weight can probably be attributed to a carbohydrate-free diet, the essence of which is to alternate protein and carbohydrate days.
Don't worry, because fat and carbohydrates will be an integral part of weight loss, but they will be consumed at certain times when the body needs them most.You definitely won't have to starve using the protein method for losing weight, as you will get an unlimited amount of food per day.The more main meals and snacks, the faster your metabolism, and the speed of biochemical processes determines whether the body will transport calories into subcutaneous fat or not.
You should plan your protein menu in advance.It is ideal to prepare all the necessary food in the morning and distribute it evenly in containers.Now every two hours, wherever you are, at home, at work or on public transport, you can eat a prepared meal.There may be 4 to 10 techniques, there are no clear recommendations 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 13.00.In the morning, all glycogen reserves are completely used up (additional energy that the body accumulates in muscle tissue and human liver), therefore carbohydrate intake is necessary here even for people who want to get rid of subcutaneous fat.All calories received will be used for the body's energy needs.
For the same reason, morning jogging is considered ideal, which burns only subcutaneous fat, but how could it be otherwise if glycogen stores are empty.This forces the body to use alternative energy supply methods.
How many carbohydrates should there be?
The amount of complex carbohydrates must be determined individually.Some people can lose weight by consuming 200 grams of rice per day, while others will gain weight by consuming that much carbohydrate.The main thing is not to overdo it and gradually reduce the amount of carbohydrates in your diet.
For example, if you consume 2500 calories a day, you don't need to reduce your food intake to 1500 the next day.This will be perceived by the body as an existential threat and the body will begin to take action to slow down the burning of subcutaneous fat as much as possible.Firstly, metabolism will greatly decrease, and secondly, a small amount of calories entering the body will turn into subcutaneous fat.If your goal is a long-term marathon, increase carbohydrates once a week and increase your complex carbohydrate intake significantly.
Recommended carbohydrates to consume:
- rice, buckwheat, coarse wheat pasta;various cereals;oatmeal;
- For fruit, eat citrus fruits;
- For vegetables, eat tomatoes, cucumbers, cabbage in unlimited quantities.
How to eat protein foods?
With protein foods, everything is simpler;after 13.00, without eating too much in the same portion, you eat protein foods, of course low in fat.Fruits and vegetables can be eaten in unlimited quantities in the first stage of the diet, then fruits containing simple carbohydrates should be excluded, such as bananas, apples, grapes and everything that falls into this category of products.
Among animal proteins, give preference to the following products:
- lean meat, beef, chicken breast, rabbit, poultry and veal;
- dairy products whose fat content does not exceed 5%;
- eggs, seafood and sea fish, which not only provide your body with first-class protein, but also healthy omega fats.
Who is a protein diet suitable for?
- First of all, this category includes professional athletes and the younger generation leading an active lifestyle.The value of a protein diet for the above people lies in its ability to burn subcutaneous fat without much loss of muscle mass.If you want to maximize muscle gain, this can also be done by consuming protein without adding any fat.
- It is not recommended for elderly people to lose excess fat by using a protein menu.For complete digestion and assimilation of protein foods, excellent health and 100% functioning of all internal organs are required.It is natural that if someone is over 50 years old, their body is no longer as productive as it was in their youth.Therefore, elderly people will not be able to tolerate a protein diet without causing consequences for their health.The following complications are possible: blood clots, increased blood clotting and problems with the digestive system.You should not experiment;it is better to use methods that are more suitable for people in this age category.
- Men are more likely to go on a protein diet than women because they are more likely to eat meat.It is more difficult for half of humanity to stay away from sweet foods and start consuming 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 very effectively without harming their baby or their health.This way of eating will help normalize body weight and prevent daily weight gain and excess water retention.
- If you have excellent health and want to lose excess weight, of course a protein diet is suitable for you.This method is not harsh and difficult to tolerate like some mono-diets, so if you stick to a protein menu, you will not experience psychological and physical discomfort.
Principles of a 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 eats sweet foods or complex carbohydrates excessively.Blood glucose levels rise sharply, and insulin transports excess energy into subcutaneous fat.
Carbohydrates that come in in the morning are the fuel needed to provide energy for the body throughout the day.Protein and fiber products require the body to expend more calories to absorb and digest food than the product initially contains, so it is impossible to gain excess weight from them.On the contrary, a protein menu stimulates metabolism, which is why bodybuilders consume whey protein before bed.
Positive properties of a protein diet
- Total burning of subcutaneous fat and maximum preservation of muscle mass.Which is important even for women.
- Accelerates metabolism, which allows for a long time after stopping the diet not to gain excess weight.If, after giving up protein foods, you lead a healthy lifestyle, you can forget about fats forever.
- There is no psychological or physical stress because your diet consists of a variety of delicious and healthy foods.
- Ability to stick to a protein diet for a long time.
- The body receives all the necessary nutrients, vitamins and minerals.
Dangers of protein diets
If you follow a classic protein diet and consume only protein, and not use the previously described carbohydrate scheme, this can lead to some negative consequences.
- Firstly, prolonged protein intake can lead to loss of calcium and microelements from the body, and this will have a serious impact on the health of your skeletal system.
- Second, a pure protein menu has a negative impact on kidney function and the digestive system.Therefore, people who have diseases of the above organs should not follow a protein diet.
- Thirdly, if you are over 60 years old, forget about protein diets, use mixed diets to actively burn subcutaneous fat.Before you start using protein methods for weight loss, consult your doctor and nutritionist.
How long do you need to be on a protein diet to achieve results?
There is no definitive 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 decided to throw off the pounds you have accumulated over the years, it will be difficult to convince your body to start using emergency reserves.
The main thing is not to show excessive initiative and not to speed up the process of losing excess weight.Normal loss is 0.5 to 2 kilograms per week, there is no need to speed it up.The protein diet described in our article can be used until the desired results are achieved;contains carbohydrates, vitamins and minerals so it is not harmful to health.
Example of a protein diet menu for a week
First day
- 200 grams.pour oatmeal with a tablespoon of honey
- Eat any fruit that contains fast carbohydrates, for example a banana
- 200 grams.boiled chicken breast + large portion of vegetable salad
- 150 grams.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%
The second day
- 200 grams.buckwheat porridge with vegetables
- We use two large apples
- 200 grams.boiled beef + vegetable salad
- 200 grams.sea fish + one grapefruit
- 300 grams.condensed milk
The third day
- 200 grams.boiled rice with vegetables
- 50 grams.walnuts + tablespoon of honey
- 200 grams.boiled veal + vegetable salad
- 300 grams.yogurt with a fat content of no more than 2.5%
The fourth day
- 200 grams.Mix coarse wheat pasta with 50 gr.soft cheese
- One apple and banana
- 200 grams.boiled beef + vegetable salad
- 200 grams.seafood
- 300 grams.milk
Fifth day
- 200 grams.peanut porridge + 100 gr.boiled fish
- Two tablespoons of honey
- Most vegetable salads are dressed with olive oil
- 200 grams.chicken fillet + three cucumbers
- Three boiled eggs
Sixth day
- 200 grams.boiled beans with vegetables
- 200 grams.fruit salad + tablespoon of honey
- 200 grams.boiled veal with vegetables
- 150 grams.low fat cheese
- 0.5 liters of kefir
Seventh day
- 200 grams.boiled potatoes + vegetable salad
- 200 grams.any fruit
- 200 grams.boiled beef + orange fruit
- 150 grams.soft cheese
- 400 grams.condensed milk
The amount of carbohydrates consumed is individual, start your morning meal with regular carbohydrate consumption and gradually eliminate calories until you see the fat burning process has begun.
Between meals, eat fiber 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, it means you are not drinking enough water.
The menu displayed is not an axiom;You can combine the intake of various products.
Use the protein nutrition method above if you want to build a body that matches your spirit.And remember that only a healthy lifestyle and active exercise will prevent unwanted illnesses and excess weight gain.