A protein diet is not only an ideal way to get rid of subcutaneous fat, but also a great option for increasing muscle mass.The main problem of our society is the eternal struggle with excess weight, so we will emphasize the fat-burning ability of protein food.
According to statistics, 90% of people call a protein diet a complete rejection of simple and complex carbohydrates with maximum consumption of animal protein foods.In fact, this is a completely wrong conclusion, because long-term abstinence from carbohydrate food causes many unpleasant moments.The most common are gastrointestinal complications and impaired kidney function.In order not to dispel unnecessary myths, it is necessary to use the right protein diet for weight loss.
Pierre Dukan is considered the founder of the protein diet, but 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 distribution of nutrients.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 proper nutrition for humans.
The main characteristics of a protein diet
Forget what this method of losing excess weight is called, because no one will forbid you to eat carbohydrates.You should not draw conclusions based on the name of the diet.To ensure a positive energy balance and the 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 people call the protein method to lose weight can be attributed to a no-carbohydrate diet, the essence of which is to alternate protein and carbohydrate days.
Relax, because fats and carbohydrates will be an integral part of losing weight, but they will be consumed at certain times when the body needs them the most.You definitely do not need to be hungry 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 will be, and the speed of biochemical processes determines whether or not your body transfers calories to subcutaneous fat.
You have to plan the protein menu in advance.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 ready-made food.There can be from 4 to 10 methods, there are no clear recommendations here, everything is very individual.
When to eat carbohydrates and when to 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 stores in human muscle tissue and liver), and therefore carbohydrate consumption here is necessary even for a person who wants to get rid of subcutaneous fat.All calories received will go into the body's energy needs.
For the same reason, it is ideal to do a morning jog, which only burns subcutaneous fat, but how could it be otherwise if the glycogen storage is empty.This forces the body to use other methods of energy production.
What should be the amount of carbohydrates?
The amount of complex carbohydrates must be determined individually.Some people can lose weight by eating 200 grams of rice a day, while others 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 consumed 2500 calories a day, you don't need to reduce your food intake to 1500 the next day.The body will see this 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 be greatly reduced, and secondly, even a small amount of calories taken in will turn into subcutaneous fat.If your goal is a long-term marathon, carb-load once a week and dramatically increase your intake of complex carbohydrates.
Recommended carbohydrates for consumption:
- rice, buckwheat, pasta made from coarse varieties of wheat;various cereal products;oatmeal;
- For fruit, eat citrus fruits;
- For vegetables, eat tomatoes, cucumbers, cabbage in unlimited quantities.
How to eat protein food?
With a protein diet, things are much simpler;after 13.00, without eating too much in equal portions, you eat a protein diet, naturally low in fat.Fruits and vegetables can be eaten in unlimited quantities in the first stages of the diet, then fruits containing simple carbohydrates, such as bananas, apples, grapes and everything included in this product category, must be excluded.
Among animal proteins, choose the following products:
- lean meat, beef, chicken breast, rabbit, poultry and veal;
- dairy products whose fat content does not exceed 5%;
- eggs, seafood and sea fish, which will provide the body with not only first class protein 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 lies in the ability to burn subcutaneous fat without losing much muscle mass.If you want to maximize your muscle gains, this is also possible by eating protein without adding obvious fat.
- Losing excess fat using a protein diet is not recommended for older people.Perfect digestion and assimilation of protein food requires excellent health and 100% functionality of all internal organs.When a person is over 50 years old, his body is naturally not as productive as when he was younger.Therefore, an elderly person will not tolerate a protein diet without consequences for his health.The following complications may occur: blood clots, increased blood clots and gastrointestinal problems.You should not experiment;it is better to use more suitable methods for people in this age group.
- Men are more likely to eat protein than women because they are more likely to eat meat.It is more difficult for the fair half of humanity to turn away from sweets and prepare to eat animal protein.In principle, you can change the protein menu and consume other protein products instead of meat: fish, eggs, dairy products, seafood.
- Pregnant women can use protein diets to lose weight with great efficiency without harming the baby or its health.This method of eating will help normalize weight and prevent daily gain and excess water retention.
- If you are in excellent health and want to lose excess weight, then a natural protein diet will suit you.This method is not harsh and difficult to tolerate like some mono diets, so if you stick to the protein menu, you will not experience psychological and physical discomfort.
Principles of a protein diet
The correct distribution of nutrients during the day makes it possible to control the secretion of the hormone insulin, which occurs only if a person has significantly eaten sweets or complex carbohydrates.Blood sugar levels rise dramatically and insulin transfers excess energy to subcutaneous fat.
Carbohydrates that come in the first half of the day are essential fuel to provide the body with energy for the whole day.Protein products and fiber 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.A protein menu, on the contrary, stimulates the 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.
- Accelerates the metabolism, which makes it possible for a long time after the diet is stopped not to gain excess weight.If you live a healthy lifestyle after you stop eating protein, 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.
- Ability to stick to a protein diet for long periods of time.
- The body receives all the necessary nutrients, vitamins and minerals.
Harmful protein diet
If you follow a classic protein diet and consume only proteins and do not use the previously described carbohydrate system, it can have negative consequences.
- First, long-term protein intake can cause calcium and trace elements to be washed out of the body, and this will seriously affect the health of the skeletal system.
- Second, a protein-only menu has a negative effect on kidney and digestive function.Therefore, people who have diseases in the above organs should not follow a protein diet.
- Third, if you are over 60, forget about the protein plan, use a mixed diet to actively burn subcutaneous fat.Before you start using the protein method to lose weight, consult your doctor and a nutritionist.
How long do you need to stick to 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, percentage of body fat, genetic predisposition to weight gain.For example, if you are 40 years old and have just decided to shed the pounds you have accumulated over the years, it will be difficult to convince your body to start using the emergency reserve.
The main thing is not to show excessive initiative and not to speed up the process of losing excess weight.Normal loss is from 0.5 to 2 kilos per week, there is no need to rush.The protein diet described in our article can be used until the desired result is observed;it contains carbohydrates, vitamins and minerals, so there is no harm to health.
Sample menu for protein for a week
The first day
- 200 gr.pour oatmeal with one tablespoon of honey
- Eat any fruit that contains fast carbohydrates, for example one 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%
Another day
- 200 gr.buckwheat porridge with vegetables
- We use two large apples
- 200 gr.boiled beef + vegetable salad
- 200 gr.sea fish + one grapefruit
- 300 gr.fried milk
Third day
- 200 gr.boiled rice with vegetables
- 50 gr.walnuts + a 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 coarse flour paste with 50 gr.cottage cheese
- One apple and a banana
- 200 gr.boiled beef + vegetable salad
- 200 gr.seafood
- 300 gr.milk
Fifth day
- 200 gr.pea porridge + 100 gr.boiled fish
- Two tablespoons of honey
- A large portion of vegetable salad dressed with olive oil
- 200 gr.chicken fillet + three cucumbers
- Three boiled eggs
Sixth day
- 200 gr.boiled beans with vegetables
- 200 gr.fruit salad + a tablespoon of honey
- 200 gr.boiled veal with vegetables
- 150 gr.low-fat cheese
- 0.5 liters of kefir
Seventh day
- 200 gr.boiled potatoes + vegetable salad
- 200 gr.any fruit
- 200 gr.boiled beef + citrus fruits
- 150 gr.cottage cheese
- 400 gr.fried milk
The amount of carbohydrates consumed is individual, start the morning meals with the usual consumption of carbohydrates and gradually eliminate calories until you see that the fat burning process has started.
Between meals, eat fiber to help your digestive system absorb protein foods.Water must be drunk according to the individual requirements of the body.If your urine is dark in color, it means you are not drinking enough water.
The menu shown is not basic;you can combine the intake of various products.
Use the above method of protein nutrition if you want to build a body that becomes your spirit.And remember that only a healthy lifestyle and active exercise can prevent unwanted diseases and excess weight gain.