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 a protein diet.
According to statistics, 90% of people call a protein diet, 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 consumption of carbohydrate foods leads to many unpleasant moments.The most common are disorders of the gastrointestinal tract and kidney function.To dispel unnecessary myths, it is necessary to correctly apply a protein diet for weight loss.
Pierre Dukan is considered the founder of the protein diet, but the benefits of protein products were also known in earlier times.Famous nutritionists and scientists of the last century have repeatedly noted the benefits of the correct distribution of nutrients.The Robert Atkins diet also has many similarities with the protein diet.Therefore, we can conclude that this is the generation of all nutritionists and scientists who dedicated their lives to providing people with proper nutrition.
The main features of a protein diet
Forget that this method of losing excess weight is called, because no one forbids you to eat carbohydrates.You should not 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 complete nutrients, vitamins and minerals.Calling the protein method for weight loss a lot can be attributed to a no-carbohydrate diet, esecie a no-carbohydrate diet with 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 the most.Importantly, using the protein method, you won't have to starve because you'll 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 the body has calories, subcutaneous fat or not.
You should plan your 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 you can eat a pre-prepared meal every two hours, wherever you are, at home, at work or on public transport.It can be from 4 to 10 techniques, there is no exact recommendation, 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 13.00.In the morning, all glycogen reserves are completely depleted (extra energy stored in the body's muscle tissue and the human liver), and therefore a person who wants to get rid of cafcut fat needs carbohydrate intake.All the calories taken will go to the energy needs of the body.
For the same reason, it is considered ideal to do a morning run that burns only subcutaneous fat, but it can be otherwise if glycogen storage is empty.This forces the body to use alternative energy supply methods.
What should be the amount of carbohydrates?
The amount of complex carbohydrates should 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 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.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.First, the metabolism will be greatly reduced, and secondly, even a small amount of calories will be converted into subcutaneous fat.If your goal is a long-term marathon, carb-load once a week and significantly increase your intake of complex carbohydrates.
Recommended carbohydrates for consumption:
- rice, buckwheat, pasta from coarse varieties of wheat;various cereals;oatmeal;
- For fruits, eat citrus fruits;
- For vegetables, eat ports, cucumbers, cabbage in unlimited quantities.
How do you eat protein foods?
Things are simpler with protein foods;After 13.00, you eat protein foods, naturally low fat, without giving too much food in equal portions.Fruits and vegetables can be eaten in unlimited quantities in the first stages of the diet, then you should exclude fruits that contain simple carbohydrates, such as bananas, apples, grapes and everything that falls into this category.
Among animal proteins, prefer the following products:
- Lean meat, beef, chicken breasts, rabbit, poultry and veal;
- dairy products with a fat content of no more than 5%;
- Eggs, seafood and sea fish 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 a protein diet for the people mentioned above lies in its ability to burn subcutaneous fat without losing too much muscle mass.If you want to maximize your muscle gains, this is also possible by eating protein without adding obvious fat.
- Elderly people are not recommended to get rid of excess fat using a protein menu.Excellent health and 100% functioning of all internal organs are required for complete digestion and assimilation of protein foods.Of course, when a person is over 50, his body is not as productive as it was when he was younger.Therefore, an elderly person will not be able to tolerate a protein diet due to their health.The following complications may occur: blood clots, problems with blood clotting and digestive system.You should not experiment;It is better to use more suitable methods for people of this age category.
- Men tend to have a higher protein diet than women because they can eat more meat.It is difficult for the fair half of humanity to turn away from sweets and not build themselves to eat animal protein.In principle, the protein menu can be changed 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 with great efficiency without harming the baby or their health.The method of eating will help to normalize weight and prevent daily gain and excess water retention.
- If you are in excellent health and want to lose excess weight, a protein diet will naturally suit you.This method is not as strict and difficult to endure 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 during the day manifests itself only if a person ingests sweets or complex carbohydrates significantly, allowing to control the secretion of the hormone insulin.Blood glucose levels rise sharply, and insulin transports excess energy to subcutaneous fat.
Carbohydrates that come in the first half of the day are the necessary fuel to provide the body with energy for the whole day.Protein products and fiber require the body to spend more calories to absorb and digest food than these products, so it is impossible to gain excess weight from them.A protein menu, on the other hand, stimulates the metabolism, so bodybuilders consume Whey Protein before going to bed.
Positive features of a protein diet
- Completion of maximum preservation of lean body fat and maximum muscle mass.It is important even for women.
- It accelerates the metabolism, which makes it possible for a long time after stopping the diet not to gain excess weight.If you lead a healthy lifestyle after stopping protein foods, you can forget about Forever Forever.
- There is no psychological or physical pressure because your diet consists of a variety of tasty 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.
The 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 lead to some negative consequences.
- First, protein intake can cause calcium and trace elements to be washed out of the body, which will seriously affect the health of your skeletal system.
- Secondly, a purely protein menu has a negative effect on the functioning of the kidneys and digestive system.Therefore, people with diseases of the above organs should not follow a protein diet.
- Thirdly, if you are over 60 years old, forget the protein regime, use a mixed diet to actively burn subcutaneous fat.Before starting to use the protein method for weight loss, consult a doctor and a nutritionist.
How long do you need to stay on a protein diet to achieve 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 now decide to get rid of 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 take too much initiative and speed up the process of losing excess weight.Normal loss is 0.5 to 2 kilograms per week, no need to accelerate.The protein diet described in our article can be used until the desired result occurs;It contains carbohydrates, vitamins and minerals, so there is no harm to health.
Sample Protein Diet Menu for a week
The first day
- 200 gr.Pour oatmeal with a spoonful of honey
- For example, eat any fruit that contains fast carbohydrates, such as a banana
- 200 gr.Boiled chicken breasts + a large portion of vegetable salad
- 150 gr.Cottage cheese with a fat content of 5% and no more than two oranges
- One liter of kefir with a fat content of no more than 2.5%
The second day
- 200 gr.Buckwheat with vegetables
- We use two large apples
- 200 gr.Boiled beef + vegetable salad
- 200 gr.Sea Fish + A Grapefruit
- 300 gr.skimmed milk
The third day
- 200 gr.Boiled rice with vegetables
- 50 gr.Walnuts + a tablespoon of honey
- 200 gr.boiled beef + vegetable salad
- 300 gr.Yogurt with a fat content of no more than 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.seamanship
- 300 gr.milk
The 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
The sixth day
- 200 gr.Boiled beans with vegetables
- 200 gr.fruit salad + spoon of honey
- 200 gr.Boiled beef with vegetables
- 150 gr.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.skimmed milk
The amount of carbohydrates consumed is individual, start your breakfast with the usual consumption of carbohydrates and gradually eliminate calories until you see the fat burning process begin.
Eat fiber between meals to help your digestive system absorb protein foods.Water should 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 displayed menu is not an axiom;You can combine the intake of different products.
If you want to build a body worthy of your soul, use the above method of protein nutrition.Remember that only a healthy lifestyle and active exercise will prevent unwanted diseases and excess weight gain.