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 a protein diet
The nutritional plan is based on a change in 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 plenty of fiber and drink plenty of water.Otherwise, digestive problems may occur.
The amount of carbohydrates and fats that are allowed on the protein menu is determined by lifestyle, age, health status and other factors.For example, a foundry worker or a mason is required to receive at least 30 g of fat and 100 g of carbohydrates every day to restore the body.An office worker, who is sedentary most of the time, does not need to consume fats and carbohydrates in such quantities - the protein menu may be more stringent.
Operating principle
Losing body weight on a protein diet is achieved due to a large number of positive processes occurring in the body.The main one is a 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 the absence of fast carbohydrates (sweets, starchy foods), and therefore it will not provoke the pancreas to increase the rate of production of the compound.
Another factor in losing weight on a protein diet is reducing the caloric content of the diet.By reducing the total volume of food and its components, an energy deficit is created in the body, to replenish which subcutaneous fat begins to be used.
A protein menu helps speed up metabolism, as a result of which the calories consumed begin to be used by the body to release energy, rather than being stored as deposits in 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 only due to fat.At the same time, muscle mass remains.This effect allows you to create a beautiful lean figure with sexy round shapes.Low-calorie or mono-diets lead to the destruction of not only fat, but also muscles, causing the body to take on a bony appearance.
Another advantage of the protein menu is its ability to maintain a feeling of fullness for a long time.Carbohydrate nutrition, on the contrary, causes a feeling of hunger already 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.A negative point is the depressed psychological state caused by the lack of carbohydrates on the menu.
Due to the large amount of meat food and 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 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 over 1-4 weeks.
- Malysheva.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.
- "Sports"Involves reducing carbohydrates to 50 g per day.The menu is based on protein foods and fiber.Fats are used 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 physical condition of the person.
The most difficult psychologically is the “Sports” diet.However, it allows you to burn fat as quickly as possible and preserve muscle.
Allowed and prohibited foods
While on a protein diet, you should completely abstain from sweets and starchy foods.It is necessary to reduce processed meats, smoked foods, soups, and soda as much as possible.
Prohibited products also include:
- ketchup;
- mayonnaise;
- sauces;
- spicy and sour foods;
- canned food
Complex carbohydrates (cereals, durum wheat pasta) should be consumed in limited quantities, based on the type and duration of the diet.
Allowed foods on a protein diet:
- legumes (beans, peas, beans);
- lean meats and chicken;
- fish and seafood;
- eggs;
- cottage cheese;
- nuts;
- fresh vegetables with 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 process of losing weight.
Diet duration
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 faster can be harmful to your health.At the same time, entering the diet should be slow, with a gradual reduction in the amount of carbohydrates and fats.The main carbohydrate-free stage 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 swiftness will bring nothing but harm to an ordinary person.
Protein norm per day
The amount of an element required on a 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 does not involve 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 per day should eat from 105 to 140 g of protein.
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 chop, vegetables | Boiled fish, vegetables |
| Tuesday | Hard-boiled eggs | Buckwheat porridge, chicken cutlet, tomato salad | Grilled chicken fillet, vegetables |
| Wednesday | Low fat cottage cheese | Chicken fillet chop, fresh vegetables | Greek salad |
| Thursday | Omelet without flour | Rice, boiled fish | Curd casserole |
| Friday | Hard-boiled eggs | Boiled beef, fresh cucumbers | Fish baked with grilled vegetables |
| Saturday | Cottage cheese with dried fruits | Boiled rice, seafood, vegetable salad | Vegetable and seafood salad |
| Sunday | Omelet without flour | Corn porridge, beef chop, vegetables | Boiled fish, vegetables |
It is recommended to drink tea or coffee without sugar 20 minutes before or 30 minutes after meals.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 bedtime.