How many times do you need to re-read many very effective diets that help get rid of one's subcutaneous fat? Do you know why in the world there are more than 10, 000 options for various activities to lose weight? It’s simple: because 90% of it is ineffective. A protein diet for weight loss is a good choice, but also ineffective if used improperly. How to use protein to lose weight without endangering health with maximum results?
How to lose weight on a protein diet?
To get rid of subcutaneous fat, you need to know the physiological needs of the body, to understand when to consume carbohydrates and when to consume protein, as well as to be able to listen to your body, which gives a lot of clues, if we make the wrong diet.
Of course most of you already know that if you limit the intake of sweet and complex carbohydrates, it is possible to lose weight, a certain figure depends on the percentage of fat in the human body. This can be called a low-carb diet, which is a very effective method to get rid of fat. The calorie deficit produced by minimizing carbohydrate intake is filled with fat. That is why people lose weight by limiting the consumption of carbohydrates in their diet.
What happens if we eliminate carbohydrates completely from food?
Will we get a better way to lose weight? Our answer: of course, yes. This food was very popular during the golden era of bodybuilding and was widely promoted by Vince Gironde. You just have to look at his photo and it will be clear why he recommended it. This best name, according to many nutritionists, is an effective fat burning method is a protein diet.
Weight Loss Protein Diet is a carbohydrate-free diet consisting of only protein foods and healthy fats for the body. Carbohydrate calories are completely compensated by animal protein. This approach makes it possible not only to get rid of fat as efficiently as possible, but also to speed up metabolism and preserve muscle tissue as much as possible.
Many diets practically do not take into account the last two aspects: their main purpose is simply to reduce the amount of daily calorie intake, which does not have a very positive effect on the condition of people who lose weight.
The body considers a sharp decrease in calorie intake as a threat to life, begins to slow down metabolism and transport all foods eaten into subcutaneous fat, using muscle fiber for energy consumption. So it turns out that at the end of this weight loss method, one creates the ideal conditions for gaining fat and doing everything to burn muscle mass. We hope now you have lost the desire to try the famous mono diet?
Basic principles of a protein diet
When we create an environment where carbohydrates are completely absent, ketone bodies begin to be released from subcutaneous fat, which is the main source of energy supply for the brain and nervous system.
To make it clearer, it should be clarified that all the foods we eat contain about three nutrients, and each performs its own function to support the life of the body. These are fats, proteins and carbohydrates:
- Proteinis a building material for our body, as energy is used in very rare cases.
- Fatis a stored energy stored for emergencies, and fat is also used to protect internal organs.
- Carbohydratesare fully responsible for the energy supply to our body.
Now it is clear why we want to eat sugary or complex carbohydrates when we are hungry? Because carbohydrates are the main source of energy for our body, and protein and fat remain in storage. Therefore, in everyday life, you really want to eat sweet and complex carbohydrates: this is the most effective method to energize the body. That is why people do not like to exclude foods that contain carbohydrates from their food. The body does not understand that a person deliberately excludes the main source of energy. Your body thinks you are in a bad state of life and hunger is expected. If carbohydrates do not start to flow in the shortest possible time, the body will have to dismantle emergency fat storage.
What happens if you continue to limit your carb intake?
First, your body will deplete all of its glycogen stores, which will last for a short period of time, and only then will it be fully converted to nutrients independent of protein and fat. The protein diet has a large number of positive reviews from people who have achieved incredible results thanks to this weight loss method. Honestly with you, everyone in the diet world has a basic protein method for weight loss. Read any mono diet carefully, and between the lines you will see the basics we discuss in our article. Naturally, if the diet writer, which you will read, submit correctly.
It is important to add the important thing 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 consume adipose tissue to ensure a positive energy balance in the body.
Should you eliminate carbohydrate intake on a protein diet?
This conclusion has many advantages and one small minus. The positive side is that complete elimination of carbohydrates leads to a rapid decrease in glycogen stocks, and this provokes the body to start using fat storage as soon as possible. And the reason for everything is our old friend insulin. It is this presence or absence that determines the type of energy that will be released by the body. Everything is simple here: the fewer carbohydrates you eat, the less insulin is secreted. This surge in hormones completely inhibits the process of lipolysis (breakdown of adipose tissue). It can be concluded that a protein diet eliminates insulin surges and activates the lipolysis effect completely.
What are the main disadvantages of a protein diet?
To maintain the normal functioning of the digestive system, at least occasionally need to take fiber, which is found? That's right, in carbohydrates. Failure to do this can lead to problems such as constipation, which is very unpleasant news. Therefore, we strongly recommend that you do not exclude vegetables such as cucumbers, tomatoes and cabbage from the diet on a protein diet. They will make sure your gastrointestinal tract is fully functional.
Dangers of a protein diet
Damage to a protein diet can only occur if you start consuming large amounts of protein and completely remove fiber from food. And all these actions will happen 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 scheme. Because there are many lists of diseases where not only can eat protein foods alone. Good health to everyone and eventually become the owner of the most charming figure in your city.
How long is a protein diet?
- There are options for a continuous diet: for the long term, you only consume healthy protein, fat and fiber.
- Strength dietis used only on training days. You do carbohydrates for about two hours before exercising to provide glycogen and increase your exercise intensity. All other days protein diet.
- Cyclic protein diet use. This option provides a load of carbohydrates once a week throughout the day. This will help maintain maximum muscle mass and increase metabolism. This is a method we recommend to use to everyone who wants to make their body worthy of their spirit. While you can experiment and choose the most suitable option for yourself.
What to eat with a protein diet: food
Probably, the answer will not surprise you if we say that this must be a food that contains animal protein. It is best to use lean meats such as veal, beef, chicken breast, and rabbit. From dairy products, choose foods that do not contain large amounts of fat, but you can not eat only low-fat kefir. Fat content up to 10% is quite appropriate. This is normal, no need to worry. "Remember, fat burns carbohydrates. " Be sure to eat fish: it is not only high in protein, but also a healthy source of omega fats. Do not forget eggs as a benchmark to assimilate all of the above products.
There should be 5 to 10 meals a day, in fact, getting better. That is why all food must be prepared in the morning and distributed evenly in a bowl: this makes it possible to open the container with food at any time throughout the day and take the amount of food needed.
Sample menu for this week
This is a 7-day protein diet menu, or can be extended for 14 days.
Monday
- lean cottage cheese packaging;
- jar of yogurt, 1 grapefruit;
- 2 chicken breasts, broccoli, half a glass of kefir;
- jar of yogurt, grated carrot medium;
- 1 liter of stationary mineral water, a glass of natural apple juice.
Tuesday
- yogurt, green apple;
- 100 g of any meat, cheese, tomatoes, 1 bell pepper;
- 200 g of fish, celery salad, carrots and ½ apples;
- 2 boiled eggs, cabbage salad with parsley and lemon juice;
- 1 liter of water, 1 glass of currant juice.
Wednesday
- yogurt, a glass of strawberry;
- granulated cottage cheese with the addition of a tablespoon of chopped parsley, red pepper and tomato paste;
- 2 chicken breasts, a cup of spinach, half a cup of kefir;
- any stew, zucchini, 1 tomato, 2 tablespoons dill (you can mix vegetables and add 2 tablespoons olive oil), 2 slices of ham;
- 1 liter of water, a glass of orange juice.
Thursday
- lean cottage cheese packaging;
- a glass of kefir, ½ a cup of raspberries;
- 200 g boiled, 1/3 cup milk, carrots;
- 2 eggs, cabbage salad with paprika and parsley, seasoned with lemon juice;
- 1 l. water, a glass of currant juice.
Friday
- yogurt, 2 tangerines;
- granular cottage cheese (1 pack);
- 200 g of sea fish, tomatoes, red pepper and parsley salad, yogurt;
- cottage cheese grains (1 pack), 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, beans, yogurt;
- 2 slices of ham, broccoli, 1 egg, 2 tablespoons corn;
- 1 l. water, a glass of currant juice.
Sunday
- a glass of kefir, ½ a cup of raspberries (or other berries);
- coarse curd, a piece of ham;
- boiled chicken liver, lettuce with lemon juice, apple;
- yogurt with extra fruit;
- 1 liter of water, a glass of apple juice.