A protein diet is the simplest and most effective way to get rid of excess fat.The technique is used both by athletes who are preparing for competitions, and by men and women who want to reduce body weight.
The essence of the protein diet
The nutrition plan is based on a dietary change that consists of reducing the consumption of carbohydrates and fats (or eliminating them completely) and increasing the amount of protein foods.
In addition, one should consume plenty of fiber and drink plenty of water.Otherwise, digestive problems may occur.
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 mason needs to consume at least 30g of fat and 100g of carbohydrates each day to restore the body.An office worker who is often sedentary does not need to consume such a large amount of fat and carbohydrates - the protein menu can be stricter.
Operating principle
Losing body weight on a protein diet is achieved thanks to a number of positive processes that occur in the body.The main thing is the decrease in the production of insulin, a powerful anabolic hormone that activates the process of fat tissue synthesis in the body.The diet involves the absence of fast carbohydrates (sweets, starchy foods) and therefore the pancreas will not be stimulated to increase the rate of production of the compound.
Another factor to lose weight on a protein diet is to reduce the caloric content of the diet.By reducing the total volume of food and its components, there is a lack of energy in the body, which subcutaneous fat begins to be used.
The protein menu helps to speed up the metabolism, as a result of which the consumed calories are used by the body to release energy, rather than being stored as deposits in problem areas.
It is strictly forbidden to starve while on a diet, as this slows down the metabolism and reduces the rate of fat burning.There should be at least 4 meals on each of the seven days of the week.
Advantages and disadvantages
The main advantage of eating protein is to lose weight only at the expense of fat.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, causing the body to take on a bony appearance.
Another advantage of the protein menu is its ability to maintain a feeling of satiety for a long time.Carbohydrate feeding, on the other hand, creates a feeling of hunger 1.5-2 hours after eating.
The main drawback of the diet is the increased load on the kidneys and liver, which limits its scope of use.A negative point is a depressed psychological state due to the lack of carbohydrates in the menu.
Constipation and intoxication of the body can occur due to a large amount of meat food and a lack of fiber.To stop this effect, it is recommended to eat more raw vegetables and drink plenty of water.
Types of protein diets
Although 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:
- Shop.It is based on a diet rich in high protein and moderate complex carbohydrates.The menu consists of low-fat cottage cheese, meat, eggs, fish.The implementation of the diet takes place in several stages within 1-4 weeks.
- Malysheva.It combines the principles of fractional nutrition and a low-carbohydrate menu.It is diverse and highly effective - if you follow the rules, the weight does not return after finishing 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.Oils are of vegetable origin (linseed or olive oil).It is designed for a period from 2 weeks to several months - it all depends on the stage of preparation and the level of a person's physical condition.
The most difficult psychologically is the "Sports" diet.However, it allows you to burn fat as quickly as possible and preserve muscle.
Allowed and forbidden foods
You should completely avoid sweets and starchy foods while on a protein diet.As much as possible, it is necessary to reduce processed meats, smoked foods, soups, and sodas.
Prohibited products also include:
- ketchup;
- mayonnaise;
- sauces;
- spicy and sour foods;
- 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 in the protein diet:
- legumes (beans, peas, beans);
- lean meat and chicken;
- fish and seafood;
- eggs;
- cottage cheese;
- nuts;
- low-starch fresh vegetables (cabbage, cucumber, tomato).
It is also recommended to reduce the amount of table salt to 3 g per day - more than this will cause fluid retention in the body and slow down the weight loss process.
Diet period
How long 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 faster can harm your health.At the same time, it should be slow to enter the diet with a gradual decrease in the amount of carbohydrates and fats.The main carbohydrate-free stage should not exceed 3-4 weeks.
Athletes on a protein diet can burn fat faster - 5-7 kg in 2-4 weeks, this is a normal experience.But such quickness will bring nothing but harm to the common man.
Daily protein norm
The amount of element required in the diet is determined by age, weight, lifestyle, occupation and other factors.Only a nutritionist or fitness instructor can tell the exact number after analyzing the personal data of the ward.
On average, a person whose work is not associated with high physical or psycho-emotional stress needs 1.5-2 g of protein per 1 kg of body weight.For example, a girl weighing 70 kg should eat 105-140 g of protein per day.
Sample menu for the week
7 day diet sample.The diet menu includes dishes for breakfast, lunch and dinner.
| 1 meal | 2 meals | 3 meals | |
| on monday | Cottage cheese stew without flour and sugar | Beef, vegetables | Boiled fish, vegetables |
| on 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 |
| on Thursday | Omelet without flour | Rice, boiled fish | Cottage cheese stew |
| 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 |
| on sunday | Omelet without flour | Corn porridge, minced beef, vegetables | Boiled fish, vegetables |
It is recommended to drink tea or coffee without sugar 20 minutes before or 30 minutes after meals.The main meals should include protein shakes and light snacks.It is useful to drink a glass of unadulterated kefir or yogurt 2 hours before going to bed.