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 capabilities of a protein diet.
According to statistics, 90% of people consider the protein diet to be 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 prolonged abstinence from foods rich in carbohydrates 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 correctly apply a protein diet to lose weight.
Pierre Dukan is considered the founder of the protein diet, however, the benefits of protein products were known even in earlier periods.Famous nutritionists and scientists of the last century have repeatedly mentioned the benefits of proper nutrient distribution.The Robert Atkins diet also has many similarities with the protein diet.Therefore, we can conclude that this is the merit of all nutritionists and scientists who have dedicated their lives to the study of adequate human nutrition.
The main features of a protein diet
Forget what this method of losing excess weight is called, because no one will forbid you to eat carbohydrates.Don't draw 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 any fat burning complex, and a protein diet is no exception.The body constantly needs a full range of nutrients, vitamins and minerals.What many call the protein method of losing weight can be attributed to a carbohydrate-free diet, the essence of which is to alternate protein and carbohydrate days.
Relax, because fats 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 yourself using the protein method to lose weight because you will have an unlimited number of meals 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 to subcutaneous fat or not.
You should plan your protein menu in advance.The ideal is to prepare all the necessary foods first thing in the morning and distribute them evenly among the containers.Now, every two hours, regardless of where you are, at home, at work or on public transport, you can consume pre-prepared food.There can be from 4 to 10 techniques, there is no clear recommendation here, everything is very individual.
When to eat carbohydrates and when to eat proteins?
All carbohydrates should be consumed in the first half of the day, preferably before 1 pm.In the morning, all glycogen reserves are completely exhausted (additional energy that the body accumulates in muscle tissue and the human liver), and therefore carbohydrate intake is necessary right here for those who want to get rid of subcutaneous fat.All calories received will go towards the body's energy needs.
For the same reason, it is considered ideal to do morning jogging, which burns purely subcutaneous fat, but how could it be otherwise if the glycogen storage is empty.This forces the body to use alternative energy supply methods.
How many carbohydrates should be?
The amount of complex carbohydrates must be determined individually.Some people can lose weight by eating 200 grams of rice a day, while others will gain weight by eating this amount of carbohydrates.The main thing is not to overdo it and gradually reduce the amount of carbohydrates in the diet.
For example, if you consumed 2,500 calories per day, you don't need to reduce your food intake to 1,500 the next day.This will be considered by the body as an existential threat and the body will begin to take measures to delay the burning of subcutaneous fat as much as possible.Firstly, the metabolism will greatly slow down, and secondly, even a small amount of calories eaten will turn into subcutaneous fat.If your goal is a long-term marathon, carb load once a week and significantly increase your complex carbohydrate intake.
Recommended carbohydrates for consumption:
- rice, buckwheat, thick wheat noodles;various cereals;oat;
- For fruit, eat citrus fruits;
- For vegetables, eat tomatoes, cucumbers and cabbage in unlimited quantities.
How to eat protein foods?
With protein foods, things are much simpler;after 1 pm, without eating a lot in equal portions, you eat protein foods, naturally low in fat.Fruits and vegetables can be consumed in unlimited quantities in the first stages of the diet, so it is necessary to exclude fruits that contain simple carbohydrates, such as bananas, apples, grapes and everything that is included in this category of products.
Among animal proteins, give preference to the following products:
- lean meats, beef, chicken breast, rabbit, poultry and veal;
- dairy products whose fat content does not exceed 5%;
- eggs, seafood and sea fish, which will provide your body with not only first-class proteins, but also healthy omega fats.
Who is a protein diet suitable for?
- First of all, this category includes professional athletes and young people who lead an active lifestyle.The value of a protein diet for the above people is in the ability to burn subcutaneous fat without much loss of muscle mass.If you want to maximize muscle gain, this is also possible by eating protein without adding any obvious fat.
- It is not recommended for elderly people to get rid of excess fat using a protein menu.For complete digestion and assimilation of protein foods, excellent health and 100% functioning of all internal organs are necessary.Naturally, when a person is over 50, their body is not as productive as it was in their youth.Therefore, an elderly person will not be able to tolerate a protein diet without consequences for their health.The following complications may occur: blood clots, increased blood clotting and problems with the digestive system.You shouldn't try it;it is better to use methods that are more suitable for people in this age group.
- Men are more predisposed to a protein diet 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 give up sweets 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 the baby or their health.This feeding method will help normalize weight and prevent daily gain and excessive water retention.
- If you have excellent health and want to lose excess weight, naturally a protein diet is ideal for you.This method is not harsh and difficult to tolerate like some mono-diets;therefore, if you follow the protein menu, you will not experience psychological and physical discomfort.
Principles of the protein diet
The correct distribution of nutrients throughout the day allows you to control the secretion of the hormone insulin, which only manifests itself if the person has consumed excessive amounts of sweets or complex carbohydrates.The blood glucose level rises sharply and insulin transports excess energy to subcutaneous fat.
The carbohydrates that arrive in the first half of the day are the fuel needed to provide the body with energy throughout the day.Protein and fiber products require the body to spend significantly more calories to absorb and digest food than these products initially contain, so it is impossible to gain excess weight on them.A protein menu, on the contrary, stimulates metabolism, which is why bodybuilders consume whey protein before bed.
Positive properties of a protein diet
- Complete burning of subcutaneous fat and maximum preservation of muscle mass.Which is important even for women.
- It speeds up metabolism, which allows you to not gain excess weight for a long time after stopping the diet.If, after stopping protein foods, you lead a healthy lifestyle, you can forget about fat forever.
- There is no psychological or physical pressure because your diet consists of a wide variety of tasty and healthy foods.
- The ability to follow a protein diet for a long time.
- The body receives all the necessary nutrients, vitamins and minerals.
Harm of a protein diet
If you follow a classic protein diet and consume only proteins, and do not use the previously described carbohydrate scheme, this can cause some negative consequences.
- Firstly, prolonged protein intake can cause calcium and trace elements to be eliminated from the body, which will seriously affect the health of your skeletal system.
- Secondly, a purely protein menu negatively affects the functioning of the kidneys and digestive system.Therefore, people who have diseases of the above organs should not follow a protein diet.
- Thirdly, if you are over 60, forget about the protein regime, use a mixed diet to actively burn subcutaneous fat.Before you start using the protein method to lose weight, consult your doctor and nutritionist.
How long do you need to follow a protein diet to get results?
There is no definitive answer to this question;it all depends on many factors.The main ones are: age, sex, 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 get rid of the pounds you have accumulated over the years, it will be difficult to convince your body to start depleting its emergency reserve.
The main thing is not to take excessive initiative and not to accelerate the process of losing excess weight.Normal loss is 0.5 to 2 kilos per week, there is no need to speed up.The protein diet described in our article can be used until the desired result occurs;It contains carbohydrates, vitamins and minerals, so it is not harmful to your health.
Sample protein diet menu for a week
First day
- 200 gr.pour oatmeal with a tablespoon of honey
- Eat any fruit that contains fast carbohydrates, for example a banana
- 200 gr.boiled 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 of no more than 2.5%
Second day
- 200 gr.buckwheat porridge with vegetables
- We use two large apples
- 200 gr.boiled meat + vegetable salad
- 200 gr.sea fish + a grapefruit
- 300 gr.curdled milk
Third day
- 200 gr.rice cooked with vegetables
- 50 gr.walnuts + tablespoon of honey
- 200 gr.boiled veal + vegetable salad
- 300 gr.yogurt with a fat content of no more than 2.5%
Fourth day
- 200 gr.Mix thick wheat pasta with 50 gr.cottage cheese
- An apple and banana
- 200 gr.boiled meat + vegetable salad
- 200 gr.seafood
- 300 gr.milk
Fifth day
- 200 gr.pea porridge + 100 gr.cooked fish
- Two tablespoons of honey
- Large portion of vegetable salad dressed with olive oil
- 200 gr.chicken fillet + three cucumbers
- Three boiled eggs
Sixth day
- 200 gr.beans cooked with vegetables
- 200 gr.fruit salad + tablespoon of honey
- 200 gr.veal stewed with vegetables
- 150 gr.low-fat cheese
- 0.5 liters of kefir
Seventh day
- 200 gr.boiled potato + vegetable salad
- 200 gr.any fruit
- 200 gr.boiled meat + citrus fruits
- 150 gr.cottage cheese
- 400 gr.curdled milk
The amount of carbohydrates consumed is individual, start your morning meals with your usual carbohydrate consumption and gradually eliminate calories until you notice that the fat burning process has started.
Between meals, eat fiber to help your digestive system absorb protein foods.Water should be drunk according to the body's individual needs.If your urine is dark, it means you are not drinking enough water.
The menu shown is not an axiom;you can combine the intake of several products.
Use the above method of protein nutrition if you want to build a body worthy of your spirit.And remember that only a healthy lifestyle and active exercise will prevent unwanted illnesses and excessive weight gain.