A protein diet is not only an ideal way to get rid of subcutaneous fat, but also an excellent 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 abilities of the protein diet.
According to statistics, 90% of people call a protein diet complete rejection of simple and complex carbohydrates with the maximum use of protein foods of animal origin.In fact, this is a completely wrong conclusion, because long-term abstinence from carbohydrate foods causes many unpleasant moments.The most common are complications of the gastrointestinal tract and impaired kidney function.In order not to dispel unnecessary myths, it is necessary to use a protein diet correctly for weight loss.
Pierre Dukan is considered the founder of the protein diet, however, the benefits of protein products were known even in earlier times.Famous nutritionists and scientists of the last century have repeatedly mentioned the benefits of the correct distribution of nutrients.The Robert Atkins diet also has a lot in common with the protein diet.Therefore, we can conclude that this is the merit of all nutritionists and scientists who have devoted their lives to the study of proper nutrition for humans.
The main features of the protein diet
Forget this method of losing excess weight, because no one will forbid you to eat carbohydrates.You shouldn't jump to 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 the fat burning complex, and the protein diet is no exception.The body always needs various nutrients, vitamins and minerals.What many call the protein method of weight loss can be attributed to a diet without carbohydrates, the essence of which is for protein and carbohydrate days.
Relax, because fats and carbohydrates will be part of losing weight, but they will be eaten at certain times when the body needs them.You definitely do not need to be hungry using the protein method of losing weight, because you will have an unlimited amount of food every day.The more food 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 must plan your protein menu first.It is ideal to prepare all the necessary food early in the morning and distribute it evenly among the containers.Now every two hours, regardless of where you are, at home, at work, or on public transport, you can eat a meal that has been prepared.There are 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 must be eaten in the first half of the day, preferably before 13.00.In the morning, all glycogen reserves have been exhausted (extra energy that the body accumulates in human muscle tissue and liver), and therefore carbohydrate intake is necessary here even for someone who wants to get rid of subcutaneous fat.All calories received will go to the body's energy needs.
For the same reason, it is considered ideal to do morning jogging, which burns subcutaneous fat only, but how is it possible if the glycogen storage is empty.This forces the body to use alternative methods of energy supply.
What is the amount of carbohydrates?
The amount of complex carbohydrates must be determined individually.Some people can lose weight by eating 200 grams of rice per day, while others will gain weight by eating that amount of carbohydrates.The main thing is not to go too far and gradually reduce the amount of carbohydrates in your diet.
For example, you consume 2500 calories a day, you don't need to cut your food intake to 1500 the next day.This will be considered by the body as an existential threat and the body will start taking measures to slow down the burning of subcutaneous fat as much as possible.Firstly, metabolism will decrease, and secondly, even a small amount of calories ingested will turn into subcutaneous fat.If your goal is a long-term marathon, carbohydrates once a week and increase the intake of complex carbohydrates.
Recommended carbohydrates to use:
- rice, buckwheat, pasta from coarse wheat;various grains;oatmeal;
- For fruits, eat citrus fruits;
- For vegetables, eat tomatoes, cucumbers, cabbage in unlimited quantities.
How to eat protein food?
With protein foods, things are easier;After 13.00, without eating too much in the same portion, you eat protein food, naturally low in fat.Fruits and vegetables can be eaten in unlimited quantities in the first stage of the diet, then you need to exclude fruits that contain simple carbohydrates, such as bananas, apples, grapes and all that are included in this product category.
Among animal proteins, give preference to the following products:
- lean meat, beef, chicken breast, rabbit, chicken and beef;
- Dairy products whose fat content does not exceed 5%;
- Eggs, seafood and sea fish, which will provide your body not only with first-class protein, but also with healthy omega fats.
Who is the protein diet suitable for?
- First of all, this category includes professional athletes and young people who lead an active lifestyle.The value of the protein diet for the above people lies in the ability to burn subcutaneous fat without much loss of muscle mass.If you want to maximize your muscle gains, this is also possible by eating protein without adding obvious fat.
- It is not recommended for the elderly to get rid of excess fat using a protein menu.For complete digestion and assimilation of protein food, excellent health and 100% function of all internal organs are required.Naturally, when a person is over 50 years old, his body is not as productive as in his younger years.Therefore, the elderly will not be able to tolerate a protein diet without health consequences.The following complications may occur: blood clots, increased blood clotting and problems with the digestive system.You can't experiment;It is better to use a method that is more suitable for people of this age category.
- Men are more susceptible to protein diets than women due to the fact that they are more likely to eat meat.It is more difficult for the fair half of humanity to turn away from sweets and set themselves to eat animal protein.Basically, the protein menu can be modified and other protein products can be eaten instead of meat: fish, eggs, dairy products, seafood.
- Pregnant women can use a protein diet to lose weight with great effectiveness without harming the baby or their health.This method of eating will help normalize body weight and prevent daily gain and excessive water retention.
- If you have excellent health and want to lose excess weight, naturally, a protein diet will suit you.This method is not as harsh and difficult to tolerate as some mono-diets, so if you stick to the protein menu, you will not experience psychological and physical discomfort.
Principles of 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 has eaten a lot of sweets or complex carbohydrates.Blood glucose levels rise significantly, and insulin transports excess energy into subcutaneous fat.
Carbohydrates that come in the first half of the day are the fuel needed to provide the body with energy throughout the day.Protein products and fiber require the body to spend more calories to absorb and digest food than these products initially contain, so it is impossible to gain excess weight from them.A protein menu, on the other hand, stimulates the metabolism, which is why bodybuilders take whey protein before bed.
Positive properties of protein diet
- Subcutaneous fat burning and maximum preservation of muscle mass.Important even for women.
- Accelerates metabolism, which makes it possible for a long time after stopping the diet not to gain excess weight.If, after stopping protein food, you lead a healthy lifestyle, you can forget about fat forever.
- There is no psychological or physical stress because your diet consists of a variety of delicious and healthy foods.
- The ability to stick to a protein diet for a long time.
- The body receives all the necessary nutrients, vitamins and minerals.
Dangers of protein diet
If you follow a classic protein diet and only consume protein, and do not use the previously described carbohydrate scheme, this can cause some negative effects.
- First, prolonged protein intake can cause calcium and microelements to be washed out of the body, and this will affect the health of your skeletal system.
- Second, the protein menu alone has a negative effect on kidney function and the digestive system.Therefore, people with diseases of the above organs should not follow a protein diet.
- Third, if you are over 60 years old, forget the protein regimen, use a mixed diet to burn subcutaneous fat.Before you start using the protein weight loss method, consult your doctor and nutritionist.
How long do you need to stick to 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 disease, percentage of body fat, genetic predisposition to weight gain.For example, if you are 40 years old and have just decided to get rid of the kilos you have accumulated over the years, it can be difficult to convince your body to start using the emergency reserve.
The main thing is not to show excessive initiative and not to accelerate the process of losing excess weight.Normal loss is from 0.5 to 2 kilograms per week, no need to speed up.The protein diet described in our article can be used until the desired results occur;It contains carbohydrates, vitamins and minerals, so there is no danger to health.
Sample protein diet menu for a week
First day
- 200 gr.Pour oatmeal with a spoonful of honey
- Eat fruits that contain fast carbohydrates, for example, a banana
- 200 gr.stewed chicken breast + 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 not exceeding 2.5%
Second day
- 200 gr.Soba porridge with vegetables
- We used two large apples
- 200 gr.boiled beef + vegetable salad
- 200 gr.Sea fish + one grapefruit
- 300 gr.Curdled milk
The third day
- 200 gr.boiled rice with vegetables
- 50 gr.walnut + honey honey spoon
- 200 gr.boiled beef + vegetable salad
- 300 gr.yogurt with a fat content not exceeding 2.5%
The fourth day
- 200 gr.Mix coarse wheat pasta with 50 gr.Cottage cheese
- An apple and a 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
- Most vegetable salads are dressed with olive oil
- 200 gr.Chicken fillet + three cucumbers
- Three boiled eggs
The sixth day
- 200 gr.boiled beans with vegetables
- 200 gr.Fruit salad + spoon honey
- 200 gr.stewed beef 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.Curdled milk
The amount of carbohydrates used is individual, start your morning meal with normal carbohydrate consumption and gradually eliminate calories until you see that the fat burning process has begun.
Between meals, eat fiber to help your digestive system absorb protein foods.Water must 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 shown is not an axiom;You can combine intake of various products.
Use the protein diet method above if you want to build a body worthy of your passion.And remember that only a healthy lifestyle and active exercise will prevent unwanted diseases and weight gain.