A protein diet is the easiest and most effective way to get rid of excess fat.The technique is used both by athletes at the stage of preparation for competition, as well as by men and women who want to reduce body weight.
The essence of protein diet
The nutrition plan is based on a change in the diet, which consists of reducing the consumption of carbohydrates and fats (or eliminating them completely) and increasing the amount of protein foods.
In addition, a person should consume a lot of fiber and drink a lot of water.Otherwise, digestive problems may arise.
The amount of carbohydrates and fats allowed in the protein menu is determined by lifestyle, age, health and other factors.For example, a foundry worker or maverick is required to consume at least 30g of fat and 100g of carbohydrates daily for body repair.An office worker who sits most of the time does not need to consume such amounts of fats and carbohydrates - the protein menu can be more strict.
operating principle
Body weight loss on a protein diet is achieved due to a large number of positive processes occurring in the body.The main thing is to reduce the production of insulin, a strong anabolic hormone that activates the process of synthesis of adipose tissue in the body.The diet involves the absence of fast carbohydrates (sweets, starchy foods) and, therefore, it will not provoke the pancreas to increase the production rate of the compound.
Another factor in weight loss on a protein diet is reducing the calorie content of the diet.By reducing the total volume of food and its components, an energy deficit is created in the body, and subcutaneous fat is used to fill it.
The protein menu helps speed up metabolism, as a result of which the consumed calories begin to be used by the body to release energy, rather than being stored as deposits in problem areas.
Starving while on a diet is strictly prohibited, as it will slow down the metabolism and reduce the rate of fat burning.Seven days a week should have at least 4 meals.
Advantages and disadvantages
The main advantage of a protein diet is weight loss due to fat alone.At the same time, muscle mass remains.This effect allows you to create a beautiful slim figure with sexy round shapes.Low-calorie or mono-diets lead to the destruction of not only fat, but also muscle, as a result of which the body acquires a bony appearance.
Another advantage of the protein menu is its ability to maintain a feeling of fullness for a long time.On the contrary, eating carbohydrates causes a feeling of hunger 1.5-2 hours after eating.
The main disadvantage of the diet is the increased load on the kidneys and liver, which limits the range of its use.The negative point is the depressed psychological state caused by the lack of carbohydrates in the menu.
Due to the large amount of meat food and the lack of fiber, constipation and intoxication of the body can occur.To stop this effect, it is recommended to eat more raw vegetables and drink a lot of water.
Types of protein diets
Despite the fact that the essence of the scheme is to reduce fats and carbohydrates while increasing proteins, there are several options for using the diet.
The most popular diets are:
- Dukan.Based on a diet high in protein and moderate in complex carbohydrates.The menu includes low-fat cottage cheese, meat, eggs, fish.The diet is implemented in several stages for 1-4 weeks.
- hiding.Combines the principles of fractional nutrition and a low-carb menu.It is diverse and highly effective - following the rules, the weight does not return after the end of the diet.
- "Kremlevskaya".It is based on limiting the amount of food consumed, while carbohydrates are moderately reduced.Duration - 12-14 days.
- "Sport" means reducing carbohydrates to 50 g per day.The menu is based on protein foods and fiber foods.Fats of vegetable origin (linen or olive oil) are used.It is intended for a period from 2 weeks to several months - it all depends on the stage of preparation and the level of the person's physical condition.
The most psychologically difficult is the "sports" diet.However, it allows you to burn fat as quickly as possible and preserve muscle.
Allowed and forbidden foods
While on a protein diet, you should completely avoid sweets and starchy foods.It is necessary to reduce processed meat, smoked food, soups, soda as much as possible.
Prohibited products also include:
- ketchup
- Mayonnaise
- sauces;
- spicy and sour food;
- Canned food
Complex carbohydrates (cereals, durum wheat pasta) should be consumed in limited amounts, depending on the type and duration of the diet.
Allowed foods on a protein diet:
- Legumes (beans, peas, beans);
- lean meat and chicken;
- fish and seafood;
- eggs
- cottage cheese
- nuts
- Fresh vegetables with low starch content (cabbage, cucumber, tomato).
It is also recommended to reduce the amount of table salt to 3 g per day - more of it will provoke fluid retention in the body and slow down the weight loss process.
Duration of the diet
The length of time you spend on this diet depends on your goals.If a person needs to lose 15-20 kg, the duration of the technique should be about 4 months.Losing weight too quickly can be harmful to your health.At the same time, the introduction into the diet should be slow, with a gradual decrease in the amount of carbohydrates and fats.The basic no-carbohydrate phase should last no more than 3-4 weeks.
Athletes on a protein diet can burn fat much faster - 5-7 kg in 2-4 weeks, this is normal practice.However, such speed will bring nothing but harm to an ordinary person.
Protein norm per day
The amount of elements needed in the diet is determined by age, weight, lifestyle, profession and other factors.Only a nutritionist or fitness instructor can tell the exact figure after analyzing the personal data of his ward.
On average, a person whose work is not of high physical or psycho-emotional stress needs 1.5-2 g of protein per 1 kg of weight.For example, a girl who weighs 70 kg should eat 105 to 140 g of protein per day.
Sample menu for the week
An example of a diet for 7 days.The diet menu includes dishes for breakfast, lunch and dinner.
| 1 meal | 2 meals | 3 meals | |
| Monday | Cottage cheese casserole without flour and sugar | Beef, vegetables | Boiled fish, vegetables |
| Tuesday | Hard boiled egg | Buckwheat porridge, chicken cutlet, tomato salad | Fried chicken fillet, vegetables |
| Wednesday | Low-fat cottage cheese | Chicken fillet, fresh vegetables | Greek salad |
| Thursday | Omelet without flour | Rice, boiled fish | Cottage cheese casserole |
| Friday | Hard boiled egg | Boiled beef, fresh cucumber | Baked fish with fried vegetables |
| Saturday | Cottage cheese with dried fruits | Boiled rice, seafood, vegetable salad | Vegetable and seafood salad |
| Sunday | Omelet without flour | Corn porridge, beef, vegetables | Boiled fish, vegetables |
It is recommended to drink tea or coffee without sugar 20 minutes before or 30 minutes after eating.Light snacks with protein shakes should be eaten between main meals.It is useful to drink a glass of kefir or yogurt without additives 2 hours before bedtime.