How many times have you had to reread numerous highly effective diets that help rid a person of 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 them are ineffective. A protein diet for weight loss is a good option, but it can also be ineffective if used incorrectly. How to use proteins to lose weight without harming your health with maximum results?
How to lose weight with a protein diet?
To get rid of subcutaneous fat, you need to know the physiological needs of the body, understand when to consume carbohydrates and when to consume proteins, and be able to listen to your body, which gives an unlimited number of requests if we eat the wrong diet.
Certainly most of you already know that if you limit your intake of sweet and complex carbohydrates, you can achieve significant weight loss, the specific value depends on the percentage of fat in the human body. This can be called a low carb diet, which is a very effective way to get rid of fat. The calorie deficit created by minimizing your carbohydrate intake is completely replenished with fat. That is why people are losing weight by limiting the use of carbohydrates in their diet.
What happens if we completely eliminate carbohydrates from the diet?
Will we find a better way to lose weight? Our answer: of course, yes. This diet was especially popular during the golden age of bodybuilding and was widely promoted by Vince Gironde. Just look at his picture and it will be immediately clear why he recommended it. The name of this one of the best, according to many nutritionists, effective methods of burning fat is a protein diet.
The Protein Weight Loss Diet is a carbohydrate-free diet that consists only of protein foods and fats healthy for the body. Carbohydrate calories are fully compensated for by animal protein. This approach allows not only to eliminate fat as efficiently as possible, but also to speed up metabolism and preserve muscle tissue as much as possible.
Many diets hardly take into account the last two aspects: their main objective is simply to reduce the total daily caloric intake, which does not have a very positive effect on the condition of those who lose weight.
A marked decrease in caloric intake is considered by the body as a threat to life, it begins to slow down the metabolism and transports all the food consumed to subcutaneous fat, using muscle fibers for energy consumption. It so happens that at the end of this weight loss method, the person creates the ideal conditions to gain fat and does everything to burn muscle mass. We hope that now you have lost the desire to try the famous mono-diets?
Basic principles of protein diet
When we create an environment in which 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 be clearer, it is necessary to explain that all the foods we eat contain, to a greater or lesser degree, three nutrients, and each of them performs its vital support function in the body. These are fats, proteins and carbohydrates:
- Proteinis a building material for our body, as energy is used in extremely rare cases.
- Fatis the energy stored for emergencies, and fat is also used to protect internal organs.
- Carbohydratesare fully responsible for providing energy to our body.
Now it is clearer why we want to eat sugary or complex carbohydrates when we are hungry? Because carbohydrates are the main source of energy in our body, and proteins and fats are kept in reserve. Therefore, in everyday life, you want to eat exactly sweet and complex carbohydrates: this is the most effective way to provide energy to the body. And that is why people don't like to exclude carbohydrate-containing foods from their diet. The body does not understand that a person deliberately excludes the main source of energy. Your body thinks you are in difficult living conditions and hunger is expected. If carbohydrates don't start flowing in the shortest possible time, the body will be forced to deplete emergency fat reserves.
What happens if you continue to limit your carbohydrate intake?
First, your body will use all of its glycogen stores, which will last for a short period of time, and only after that will it switch completely to autonomous protein and fat nutrition. The protein diet has a large number of positive reviews from people who have achieved incredible results thanks to this method of losing weight. To be honest with you, everyone in the diet world has a basic protein method for losing weight. Read any mono-diet carefully and, between the lines, you will see the basics that we covered in our article. Of course, if the author of the diet, which you are going to read, presented it correctly.
It is important to add the important point that leaving about 50 grams of carbohydrates in a rigid protein diet will not cause a person's blood glucose to rise. This means that the body will continue to feed on adipose tissue to ensure a positive energy balance in the body.
Should you eliminate carbohydrate intake from a protein diet?
This conclusion has many pros and a little less. On the positive side, the complete elimination of carbohydrates leads to a rapid depletion of glycogen stores, and this causes the body to start using fat stores as quickly as possible. And the reason for everything is our old friend insulin. It is your presence or absence that determines what type of energy the body will expend. Everything is simple here: the less carbohydrates you eat, the less insulin is secreted. The increase in this hormone completely blocks the process of lipolysis (breakdown of adipose tissue). It can be concluded that a protein diet eliminates the peak of insulin and activates the total effect of lipolysis.
What is the main disadvantage of a protein diet?
In order to maintain the normal functioning of the digestive system, it is necessary to consume fiber, at least occasionally, where is it? That's right, in carbohydrates. Failure to do so can lead to problems like constipation, which is completely unpleasant news. Therefore, we strongly recommend that you do not exclude vegetables such as cucumber, tomato and cabbage from the protein diet. They will keep your gastrointestinal tract fully functional.
The damage of a protein diet
The damage of a protein diet can only occur if you start consuming excessive amounts of protein and completely eliminate fiber from the diet. And all these actions will be applied for a long time, then the malfunction of the body will begin. We strongly recommend that you consult your doctor and nutritionist before using the above scheme. Because there is a considerable list of diseases in which the use of protein foods alone is unacceptable. Good health to all and finally become owners of the most charming figure in your city.
How long is the protein diet?
- There is a variant of the constant use of the diet: for a long period of time you only consume proteins, healthy fats and fibers.
- Strength dietis used only on training days. You load carbohydrates about two hours before training to provide glycogen and significantly increase exercise intensity. Every other day, a protein diet.
- Cyclic use of a protein diet. This option provides a load of carbohydrates once a week throughout the day. This will help to preserve muscle mass to the maximum and further increase metabolism. That is how we recommend using all those who wish to make the body worthy of their spirit. Although you can try and choose the option that is right for you.
What to eat on a protein diet: food
The answer will probably not surprise you if we say that it must be 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 don't contain a lot of fat, but you shouldn't just eat low-fat kefir. The fat content of up to 10% is quite adequate. This is normal, no need to worry. "Remember, fats burn in the carbohydrate fire. " Make sure you eat fish: it is not only rich in protein, but also a healthy source of omega fats. Don't forget to use eggs as a reference for assimilation among all the products above.
There should be 5 to 10 meals a day; in fact, the more the better. Therefore, all foods should be prepared in the morning and distributed evenly in the bowls: this allows you to open a container with food at any time of the day and consume the necessary amount of food.
Sample menu for the week
This is what a 7-day protein diet menu looks like or can be extended for 14 days.
Monday
- fat-free cottage cheese packaging;
- jar of yogurt, 1 grapefruit;
- 2 chicken breasts, broccoli, half a glass of kefir;
- a jar of yogurt, grated medium carrots;
- 1 liter of still mineral water, a glass of natural apple juice.
Tuesday
- yogurt, green apple;
- 100 g of any meat, cheese, tomato, 1 pepper;
- 200 g of fish, celery salad, carrot and ½ apple;
- 2 boiled eggs, coleslaw with parsley and lemon juice;
- 1 liter of water, 1 glass of blackcurrant juice.
Wednesday
- yogurt, a glass of strawberries;
- granulated cottage cheese with the addition of a spoonful 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 of dill (you can mix vegetables and add 2 tablespoons of olive oil), 2 slices of ham;
- 1 liter of water, a glass of orange juice.
Thursday
- fat-free cottage cheese packaging;
- a glass of kefir, ½ cup of raspberries;
- 200 g of stew, 1/3 cup of milk, carrots;
- 2 eggs, coleslaw with paprika and parsley, seasoned with lemon juice;
- 1 l. water, a glass of blackcurrant juice.
Friday
- yogurt
- , 2 tangerines; granular curd
- (1 package);
- 200 g of sea fish, tomato, pepper and parsley salad, yogurt;
- granulated cottage cheese (1 package), carrot, green apple;
- 1 liter of water, a glass of orange juice.
Saturday
- 100 g of cottage cheese, skimmed milk;
- a glass of kefir;
- 2 chicken breasts, beans, yogurt;
- 2 slices of ham, broccoli, 1 egg, 2 tablespoons of corn;
- 1 l. water, a glass of blackcurrant juice.
Sunday
- a glass of kefir, ½ glass of raspberries (or other berries);
- granulated curd, slice of ham;
- cooked chicken liver, lettuce with lemon juice, apple;
- yogurt with added fruit;
- 1 liter of water, a glass of apple juice.