Protein diets are not only ideal for getting rid of subcutaneous fat, but are also a great option for increasing muscle mass.The main problem of our society is the eternal struggle with overweight, so we will focus on the fat-burning ability of a protein diet.
According to statistics, 90% of people call a protein diet the complete elimination of simple and complex carbohydrates, and the maximum consumption of protein foods of animal origin.In fact, this is a completely wrong conclusion, because long-term abstinence from carbohydrate foods will cause 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 to lose weight.
Pierre Dukan is considered the founder of protein diets, however, the benefits of protein products have been known since earlier times.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 with the protein diet.Therefore, it can be concluded that this is the merit of all nutritionists and scientists who have devoted their lives to researching proper nutrition for humans.
Main features of protein diets
Forget the name of this method of losing excess weight, because no one will forbid you to eat carbohydrates.You should not draw conclusions based on the name of the diet.To ensure 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 an adequate supply of nutrients, vitamins and minerals.What many people call the protein weight loss method can be attributed to the carbohydrate-free diet, the essence of which is to alternate days with protein and carbohydrates.
Relax, because fats and carbohydrates will be an integral part of the weight loss process but they will be consumed at certain times when the body needs it most.You certainly won't have to go hungry when applying the protein weight loss method because you will be able to eat an unlimited number of meals per day.The more meals and snacks you eat, the faster your metabolism will occur and the speed of biochemical processes determines whether the body will transport calories into subcutaneous fat or not.
You must plan your protein menu in advance.Ideally, you should prepare all the necessary food early in the morning and distribute it evenly into containers.Now, every two hours, no matter where you are, at home, at work or on public transport, you can eat prepared food.There can be from 4 to 10 techniques, here there are no clear recommendations, everything is very individual.
When should you eat carbohydrates and when should you eat protein?
All carbohydrates must be consumed in the first half of the day, preferably before 13:00.In the morning, all glycogen reserves are completely depleted (additional energy that the body accumulates in muscle tissue and the human liver), and therefore the absorption of carbohydrates here is necessary even for people who want to get rid of subcutaneous fat.All calories received will go into the body's energy needs.
For the same reason, morning jogging is considered ideal, helping to completely burn subcutaneous fat, but how could it be otherwise if glycogen stores are depleted.This forces the body to use alternative methods of providing energy.
How much carbohydrate 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 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 per day, you do not 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 measures to slow down the burning of subcutaneous fat as much as possible.Firstly, metabolism will decrease greatly, secondly, even a small amount of calories eaten will turn into subcutaneous fat.If your goal is to run a long marathon, carb-load once a week and significantly increase your intake of complex carbohydrates.
Recommended carbohydrates to consume:
- rice, buckwheat, pasta from coarse wheat varieties;different types of cereals;oatmeal;
- For fruit, stick to citrus fruits;
- As for vegetables, eat tomatoes, cucumbers, cabbage in unlimited quantities.
How to eat protein-rich foods?
With protein-rich foods, things are much simpler;After 13:00, don't eat too much in equal portions, eat foods rich in protein and naturally low in fat.You can eat fruits and vegetables in unlimited quantities in the initial stages of the diet, then you need to exclude fruits containing simple carbohydrates, such as bananas, apples, grapes and everything that is in this category of products.
Among animal proteins, give preference to the following products:
- lean meat, beef, chicken breast, rabbit, poultry and veal;
- dairy products with a fat content not exceeding 5%;
- eggs, seafood and sea fish, these foods will provide your body with not only first-class protein but also healthy omega fats.
Who is a high-protein diet suitable for?
- First of all, this category includes professional athletes and young people leading an active lifestyle.The value of a protein diet for the above people lies in its ability to burn subcutaneous fat without losing much muscle mass.If you want to maximize muscle gain, this can also be done by eating protein without adding any obvious fat.
- Older people should not eliminate excess fat with a protein menu.To fully digest and assimilate protein foods, good health and 100% functioning of all internal organs are required.Of course, when a person is over 50 years old, the body is no longer as energetic as when young.Therefore, an elderly person will not be able to tolerate a high-protein diet without any health consequences.The following complications may occur: 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 of this age.
- Men tend to have higher protein diets than women because they tend to eat more meat.It will be difficult for the fair half of humanity to turn away from sweets and start eating animal proteins.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 high-protein diet to lose weight with great effectiveness without harming the baby or the child's health.This eating method will help normalize weight and prevent daily weight gain and excess water retention.
- If you are in excellent health and want to lose excess weight, then of course a high-protein diet will suit you.This method is not as harsh and difficult to tolerate as some mono diets, so if you adhere to the protein menu, you will not feel psychological and physical discomfort.
Principles of a protein diet
Proper distribution of nutrients during the day helps control the secretion of the hormone insulin, which manifests itself only if a person eats too many sweets or complex carbohydrates.Blood sugar levels rise sharply and insulin transports excess energy into the subcutaneous fat layer.
Carbohydrates that come in the first half of the day are the fuel needed to provide the body with energy to function all 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 from them.On the contrary, a protein menu will stimulate metabolism, which is why bodybuilders should consume whey protein before going to bed.
Positive properties of protein diets
- Completely burns subcutaneous fat and preserves maximum muscle mass.This is important even for women.
- Accelerates metabolism, helping you not gain too much weight after stopping the diet for a long time.If, after stopping protein-rich foods and leading a healthy lifestyle, you can forget about fats forever.
- There is no psychological or physical pressure because your diet includes a variety of delicious and healthy foods.
- Ability to adhere to a protein diet over the long term.
- The body receives all the necessary nutrients, vitamins and minerals.
Harmful effects of a high-protein diet
If you follow the classic protein diet and consume only proteins and do not use the previously described carbohydrate regimen, this can cause a number of negative consequences.
- First, prolonged protein intake can cause calcium and trace elements to be eliminated from the body, which will seriously affect your bone health.
- Second, a pure protein diet negatively affects the functioning of the kidneys and digestive system.Therefore, people with diseases of the above organs should not adhere to a high-protein diet.
- Third, if you are over 60 years old, forget about a high-protein diet, use a mixed diet to actively burn subcutaneous fat.Before starting a protein weight loss regimen, consult your doctor and nutritionist.
How long do you need to follow a protein diet to see results?
There is no definite answer to this question;it all depends on many factors.The main ones are: age, gender, presence of diseases, body fat percentage, genetic predisposition to weight gain.For example, if you are 40 years old and just decided to lose the kilograms that have accumulated over the years, it will be very difficult to persuade your body to start using up its emergency reserves.
The main thing is not to show excessive initiative and not to accelerate the process of losing excess weight.The usual loss is between 0.5 and 2 kg per week, with no need to accelerate.The protein diet described in our article can be used until the desired results are achieved;It contains carbohydrates, vitamins and minerals so it is not harmful to health.
Sample protein diet menu for one week
First day
- 200 grams.pour oatmeal with a spoonful of honey
- Eat any fruit that contains fast carbohydrates, for example a banana
- 200 grams.Boiled chicken breast + a large portion of vegetable salad
- 150 grams.cheese with a fat content of not more than 5% and two oranges
- Half a liter of kefir with a fat content of no more than 2.5%
Day two
- 200 grams.Buckwheat porridge with vegetables
- We use two large apples
- 200 grams.Boiled beef + vegetable salad
- 200 grams.Sea fish + a grapefruit
- 300 grams.curd
Tuesday
- 200 grams.boiled rice with vegetables
- 50 grams.walnuts + spoon of honey
- 200 grams.Boiled veal + vegetable salad
- 300 grams.yogurt with a fat content of not more than 2.5%
Wednesday
- 200 grams.Mix raw pasta with 50 gr.cheese
- An apple and banana
- 200 grams.Boiled beef + vegetable salad
- 200 grams.seafood
- 300 grams.milk
Thursday
- 200 grams.bean porridge + 100 gr.boiled fish
- Two spoons of honey
- Most vegetable salads are mixed with olive oil
- 200 grams.chicken fillet + three cucumbers
- Three boiled eggs
Friday
- 200 grams.boiled beans with vegetables
- 200 grams.fruit salad + spoon of honey
- 200 grams.Boiled veal with vegetables
- 150 grams.low-fat cheese
- 0.5 liters of kefir
Saturday
- 200 grams.Boiled potatoes + vegetable salad
- 200 grams.any kind of fruit
- 200 grams.Boiled beef + citrus fruits
- 150 grams.cheese
- 400 grams.curd
Carbohydrate intake is individual, start your breakfast with your usual 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-rich foods.Water must be drunk according to the body's own requirements.If your urine is dark, it means you are not drinking enough water.
The display menu is not axiomatic;You can combine the use of many different products.
Apply the above protein nutrition method if you want to build a body worthy of your spirit.And remember that only a healthy lifestyle and active exercise will prevent unwanted diseases and excessive weight gain.