The problem of excess weight is an actual problem for many, but it can be solved by combining physical exercises with dietary nutrition.If you are serious about taking care of your body, losing weight and also creating beautiful muscle definition, then you should try a protein diet.This is one of the most effective, and you don't need to starve.On the contrary!The food is very filling.
Let's not forget that proteins are the main building blocks of our body.In addition, they perform many other tasks to support life, so their presence in a person's daily diet is mandatory.Proteins are made up of amino acids and come from plants and animals.Animal proteins are considered the most valuable, they contain all the amino acids necessary for humans.Plant polypeptides are not very rich in amino acids, so their nutritional value is low.With a lack of protein, muscle mass begins to decrease, fat is gradually changed, immunity and stress resistance decrease, fatigue begins faster, and the condition of skin, hair and nails noticeably deteriorates.Typically, you need 1g of pure protein per kilogram of body weight per day.
The essence of protein diet
The protein diet is based on the following postulates:
- simple carbohydrates are completely removed;
- proteins make up 60% of the daily diet;
- oils (only vegetable) are present in minimal amounts;
- For better digestion, protein foods are supplemented with a small amount of fruits and vegetables.
As you know, carbohydrates are the main source of energy.When they are completely removed from the diet, there is a lack of energy, then the body begins to burn glycogen, and then fats.
- Food in the protein diet should be taken in small portions every 2.5-3 hours, 5-6 times a day, while exercising every day.
- Special attention should be paid to the quality of the product.Sausages, smoked meats and semi-finished products from the supermarket should definitely be removed, because first-class meat and fats are not always used in their preparation.In addition, it contains all kinds of herbal and chemical additives - preservatives, dyes, flavorings, etc.
- Preference should be given to lean varieties of meat, poultry and fish, because the abundance of lipids prevents the complete absorption of protein.In this regard, it is better to avoid salmon, catfish, goose and duck, cod, pork and beef.
Contraindications and disadvantages of protein diet
A high-protein diet can provide excellent results in a short period of time, but it is not recommended for everyone because it is not balanced.Due to the low content of fruits and vegetables, the body does not get enough vitamins, trace elements and other useful substances.In addition, large amounts of dietary protein can cause blood oxidation, as evidenced by a pH drop below 7.35-7.45.In this case, the body needs more calcium, which is released from the bones.This threatens the development of osteoporosis.Therefore, a protein diet can be used for a maximum of one week, followed by a long break.Nutritionists usually say that such a diet can be used once every six months, while some experts adhere to a stricter approach: no more than once a year, because it creates a great burden on the organs of the digestive system.
The following side effects may occur with a protein diet:
- Digestion of animal proteins takes a long time, and this process takes longer when there is not enough carbohydrate and fiber.As a result, food stays in the intestines for a long time, the processes of decay and fermentation intensify, which leads to flatulence and the appearance of bad breath.
- The load on the kidneys increases, which can cause swelling in the legs and bags under the eyes, as well as in the liver.
- Constipation and gastritis and enterocolitis may worsen due to slow digestion.
- Blood pressure may increase, cholesterol levels may increase, and the risk of thrombosis may increase.
- People get tired quickly.
- Hormonal imbalance and ovarian dysfunction may occur in women.
As can be seen from the above, a protein diet is contraindicated in the following conditions:
- kidney and liver diseases;
- gout, diabetes, poor blood clotting;
- chronic diseases of the gastrointestinal tract;
- pregnancy and breastfeeding.
It is also not suitable for the elderly, people with cardiovascular diseases and teenagers.
Sweets lovers will probably find it difficult to tolerate this diet.They may feel fatigued and agitated due to lack of carbohydrates.Often, after completing the course, they quickly regain the lost pounds and eat high-calorie sweets.And for those who eat meat, this will not be a burden.
The main advantage of the diet is a constant feeling of fullness, because it takes a long time to process protein foods.In addition, protein foods help to build muscle mass, so this type of nutrition is very suitable for bodybuilders to dry their bodies.
Prohibited and permitted foods in the protein diet
A protein diet completely excludes the following foods:
- sweets (cakes, pastries, candies and other desserts, including natural honey);
- sweet fruits (bananas, persimmons, dates, figs, apricots, grapes, watermelon);
- flour dishes, pasta and bread products;
- fried and spicy foods, sauces, sausages, smoked meats, marinades;
- potatoes, beans, cereals;
- animal fats;
- sweetened beverages, soda, alcohol, store-bought juices.
Instead, the following should appear on your table:
- lean meat and poultry (mountain, beef, rabbit, skinless chicken, turkey fillet);
- lean fish, seafood, canned fish;
- intestinal food (liver, tongue, lungs, kidneys)
- raw, boiled eggs, omelet;
- low-fat milk and sour milk products;
- mushrooms;
- low-fat cheese;
- sugar-free pears, dried and fresh apples (preferably green), kiwi, citrus fruits, sour fruits;
- tomatoes, cabbage, cucumbers, zucchini, greens;
- sugar substitutes;
- oats, brown rice, buckwheat, bran;
- vegetable oil (linseed, olive);
- water - 1.5 liters per day, tea, coffee without sugar, fresh juices.
The weight of a portion eaten at one time should not exceed 250 grams, and the energy value of food per day should be 1200 kcal.The main emphasis is on meat, with fruits, vegetables and bran as supporting foods.They contain fiber, which is necessary for normal digestion, because protein foods can cause constipation.Normally, humans also need carbohydrates;With a protein diet, they are replaced with oats or brown rice.The portion of these products can be increased if fatigue is noticeably increased or dizziness occurs.You can also take extra multivitamins in your daily diet if they are not enough.
Protein in food
- When on a protein diet, it is recommended to prepare the simplest meals.
- Meat, fish and poultry can be boiled, baked, grilled or baked in a small amount of vegetable oil, as well as steamed.
- Don't be fooled by hot spices and additives, and don't add too much salt or pepper to your food.To spice it up, you can add a little mustard.
- Store-bought sausages are not suitable for protein diets.
- Low-fat dairy products - cottage cheese, hard cheeses - perfectly fit into a protein diet.
- For dinner, you can drink protein shakes, which are sold in sports stores as sports nutrition, especially during heavy physical activity.
Sample protein diet for the day
Protein diet can be divided into short-term (3-7 days) three times a day and long-term (usually 2 weeks).The longer you follow the diet, the more vitamins and minerals it should contain.
An approximate power supply scheme may look like this:
- 1 breakfast: yogurt without fillers (options: fat-free kefir, cottage cheese, two eggs), tea or coffee;
- 2 breakfasts: green apples (orange, grapefruit, kiwi);
- lunch: chicken (fish, veal) with vegetables, brown rice, buckwheat, oats (about five spoons);
- afternoon snack: natural yogurt (low-fat cottage cheese, kefir, fermented baked milk, low-fat cheese);
- dinner: vegetable salad, tea, fish with fresh juice diluted with water (hell, seafood, chicken).
Usually protein diet is kept for 5-7 days, less often - 14 days.It is very rare, if the body easily tolerates such a diet, it can be kept for a month, but doctors recommend not to experiment.The menu of a protein diet for a week usually includes a small amount of fruits and vegetables, but as its duration increases, their number should increase.And if you are very tired and sleepy, it is better to increase the amount of carbohydrates.Therefore, the protein diet menu for 14 days usually includes more oats, brown rice, buckwheat and vegetables.
Types of protein diet
There are many protein diet options.They all belong to the low-carb group and are based on the same principle - more protein, less carbohydrates.
- One of the most popular options is the egg diet.The daily diet is balanced enough that it is easy to handle.It is also expected to avoid fats and limit carbohydrates, but fruits and vegetables are allowed in large quantities.Eggs, chicken or quail, baked or baked as an omelette.
- The Japanese diet is based on seafood, fish, rice and soybeans.Carbohydrates and fats are present, but in limited amounts.Salt, sugar, and baked goods made of white wheat flour are completely removed.It is also allowed to eat cabbage, eggplant, zucchini, carrots, tomatoes, lean beef, chicken, eggs, sugar-free fruits, low-fat dairy products, and wholemeal bread.
- Another type of protein diet is cottage cheese.Emphasis is placed on sour milk products and vegetables.
- Dukan diet is initially skinless chicken, turkey, fish, low-fat dairy products, a spoonful of water, and after a few days vegetables are introduced.
Protein diet during pregnancy and lactation
Proteins are especially important during pregnancy and breastfeeding, but the diet of a pregnant or breastfeeding woman should be balanced in all aspects.During this period, a woman really needs fats, carbohydrates, vitamins, minerals, microelements and other valuable substances, and a protein diet in its pure form cannot provide all this.Therefore, it is not recommended for pregnant and lactating women.
What to pay attention to
Nutritionists and doctors do not recommend switching to a protein diet without first consulting with specialists, as it can aggravate chronic diseases.With a two-week course, you should take additional multivitamins, and in case of increased fatigue and irritability, the menu should be enriched with carbohydrates.It is strictly forbidden to combine such a diet with the intake of drugs and alcohol.
How to stop dieting
It is necessary to exit any diet gradually, after which the lost kilograms will not return after a while.First of all, you should not increase the portion size drastically.Foods previously excluded can be added little by little, but flour and sweets should be the last in the daily diet.It is good to increase vegetables and fruits as well as grains.You should continue to eat lean meat, fish and dairy products.It is allowed to drink alcohol no earlier than 5 days after switching to a normal diet.
The main advantage of the protein diet is that it allows you to lose 3-5 kilograms in a few days without fasting, but it should be used very carefully and for a long time.