Protein diet is the simplest and most effective way to get rid of excess fat.The technique is used both by athletes in the preparation phase for competitions, and by men and women who want to reduce body weight.
The essence of a protein diet
The food 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, a person 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 foundry worker or a bricklayer needs to get at least 30g of fat and 100g of carbohydrates every day to restore the body.An office worker, who is sitting most of the time, does not need to consume fats and carbohydrates in such quantities - the protein menu can be stricter.
Principle of operation
Losing body weight on a protein diet is achieved due to a large number of positive processes that occur 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 the absence of fast carbohydrates (sweets, starchy foods), and therefore 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 the subcutaneous fat that begins to be used.
The protein menu helps speed up the metabolism, as a result of which the consumed calories begin to be used by the body to release energy, instead of being stored as deposits in problem areas.
While on a diet, it is strictly forbidden to suffer from hunger, 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 feeding is weight loss due to fat alone.At the same time, muscle mass remains.This effect allows you to create a beautiful lean figure with sexy round shapes.Low-calorie diets 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.Eating carbohydrates, 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 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 consists of low-fat cottage cheese, meat, eggs, fish.The implementation of the diet is done in several stages during 1-4 weeks.
- Malysheva.It combines the principles of fractional nutrition and a low-carb menu.It is diverse and very effective - if you follow 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" Includes reducing carbohydrates to 50 g per day.The menu is based on protein and fiber foods.Fats of vegetable origin (linseed or olive oil) are used.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 "Sportive" 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 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 amounts, based on the type and duration of the diet.
Allowed foods in 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, 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.Losing weight too quickly can be harmful to your health.At the same time, the introduction to the diet should be slow, with a gradual reduction in the amount of carbohydrates and fats.The main phase without carbohydrates 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 rate per day
The amount of an element required in 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 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 who weighs 70 kg should eat between 105 and 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 | Curd casserole without flour and sugar | Beef steak, vegetables | Boiled fish, vegetables |
| Tuesday | Hard boiled eggs | Buckwheat porridge, chicken cutlets, tomato salad | Grilled chicken fillet, vegetables |
| Wednesday | Low-fat cottage cheese | I cut chicken fillet, fresh vegetables | Greek salad |
| Thursday | Omelet without flour | Rice, boiled fish | Cottage cheese casserole |
| Friday | Hard boiled eggs | Boiled beef, fresh cucumbers | Baked fish with grilled vegetables |
| Saturday | Curd with dried fruits | Boiled rice, seafood, vegetable salad | Salad with vegetables and seafood |
| on sunday | Omelet without flour | Corn porridge, beef steak, vegetables | Boiled fish, vegetables |
It is recommended to drink tea or coffee without sugar 20 minutes before or 30 minutes after eating.Between main meals you should eat snacks with protein shakes.It is useful to drink a glass of kefir or yogurt without additives 2 hours before bedtime.