A protein diet is the simplest and most effective way to get rid of excess fat.The technique is used both by athletes at the stage of preparation for competitions, and by men and women who want to reduce body weight.
The essence of the protein diet
The nutritional plan is based on a change in the diet, which consists in reducing the consumption of carbohydrates and fats (or completely eliminating them) and increasing the amount of protein foods.
In addition, one should consume a lot of fiber and drink a lot 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 molder or bricklayer needs to consume at least 30g of fat and 100g of carbohydrates each day to repair the body.An office worker who is sedentary most of the time should not consume fats and carbohydrates in such quantities - the protein menu can be stricter.
Principle of action
Losing body weight on a protein diet is achieved thanks to a large number of positive processes occurring in the body.The main one is the decrease in the production of insulin, a powerful anabolic hormone that activates the process of synthesis of adipose tissue in the body.The diet implies a lack of fast carbohydrates (sweets, starchy foods) and therefore will not provoke the pancreas to increase the rate of production of the compound.
Another factor for weight loss on a protein diet is the reduction of the caloric content of the diet.By reducing the total volume of food and its components in the body, an energy deficit is created, to fill which subcutaneous fat begins to be used.
The protein menu helps to speed up the metabolism, as a result of which the ingested calories begin to be used by the body to release energy, and not to be stored as deposits in the problem areas.
While on a diet, it is strictly forbidden to starve, as this will slow down your metabolism and reduce the rate of fat burning.Each of the seven days of the week should have at least 4 meals.
Advantages and disadvantages
The main advantage of protein nutrition is weight loss due to fat alone.At the same time, the muscle mass remains.This effect allows you to create a beautiful thin figure with sexy round shapes.Low-calorie or mono-diets lead to the destruction of not only fat, but also muscle, which causes the body to acquire a bony appearance.
Another advantage of the protein menu is its ability to maintain a feeling of satiety for a long time.Eating carbohydrates, on the contrary, causes a feeling of hunger for another 1.5-2 hours after eating.
The main disadvantage of the diet is the increased load on the kidneys and liver, which limits the scope of its use.A 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 may occur.To stop this effect, it is recommended to eat more raw vegetables and drink plenty 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 consists of low-fat cottage cheese, meat, eggs, fish.The implementation of the diet takes place in several stages for 1-4 weeks.
- Malysheva.It combines the principles of fractional nutrition and the low-carbohydrate menu.It is diverse and highly effective - if the rules are followed, the pounds do not return after the diet is over.
- "Kremlevskaya".It is based on limiting the amount of food consumed, while carbohydrates are moderately reduced.Duration - 12-14 days.
- "Sport" Involves reducing carbohydrates to 50 g per day.The menu is based on protein foods and fiber.Fats of vegetable origin (linseed or olive oil) are used.It is intended for a period of 2 weeks to several months - it all depends on the stage of preparation and the level of the 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
While on a protein diet, you should completely abstain from sweets and starchy foods.It is necessary to reduce as much as possible processed meats, smoked foods, soups and carbonated drinks.
Prohibited products also include:
- ketchup;
- mayonnaise;
- sauces;
- spicy and sour foods;
- cans
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 a low starch content (cabbage, cucumbers, tomatoes).
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.Rapid weight loss can be harmful to your health.At the same time, entering the diet should be done slowly, with a gradual reduction in the amount of carbohydrates and fats.The main stage without carbohydrates should last no more than 3-4 weeks.
Athletes on a protein diet can burn fat much faster - 5-7 kg within 2-4 weeks, this is normal practice.However, such haste will bring nothing but harm to the common man.
Protein rate per day
The amount of an element needed for a diet is determined by age, weight, lifestyle, occupation and other factors.Only a nutritionist or fitness instructor can tell the exact figure after analyzing the personal data of their department.
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 to 140 g of protein per day.
Sample menu for the week
Sample 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 cutlet, vegetables | Boiled fish, vegetables |
| Tuesday | Hard boiled eggs | Buckwheat porridge, chicken cutlet, tomato salad | Grilled chicken fillet, vegetables |
| Wednesday | Low-fat cottage cheese | Chicken cutlet, fresh vegetables | Greek salad |
| Thursday | Omelet without flour | Rice, boiled fish | Cottage cheese casserole |
| Friday | Hard boiled eggs | Boiled beef, fresh cucumbers | Grilled fish with vegetables |
| Saturday | Cottage cheese with dried fruits | Boiled rice, seafood, vegetable salad | Salad of vegetables and seafood |
| Sunday | Omelet without flour | Corn porridge, beef cutlet, vegetables | Boiled fish, vegetables |
It is recommended to drink tea or coffee without sugar 20 minutes before or 30 minutes after a meal.Between main meals you should have light snacks with protein shakes.It is useful to drink a glass of kefir or yogurt without additives 2 hours before going to bed.