A protein diet is the simplest and most effective way to eliminate excess fat.The technique is used both by athletes in the preparation phase for competitions and by men and women who wish 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.
Additionally, a person 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 status and other factors.For example, a foundry worker or a bricklayer must 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 could be more rigorous.
Operating principle
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 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, starches) and therefore will not cause an increase in the rate of production of the compound by the pancreas.
Another factor to consider when losing weight on a protein diet is reducing the calorie 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 to accelerate 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.
During a diet it is strictly forbidden to starve, as this will slow down the metabolism and reduce the rate of fat burning.Each of the seven days of the week should contain at least 4 meals.
Advantages and disadvantages
The main advantage of protein nutrition is weight loss due only to 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 not only of fat, but also of muscles, 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 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 its scope.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 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 rich in proteins and moderate in complex carbohydrates.The menu consists of low-fat ricotta, meat, eggs, fish.The implementation of the diet occurs in several stages over 1-4 weeks.
- Malysheva.It combines the principles of fractional nutrition and a low-carb menu.It is varied and very 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" Implies the reduction of carbohydrates to 50 g per day.The menu is based on protein and fiber foods.Fats of vegetable origin are used (linseed or olive oil).It is designed for a period of 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 from a psychological point of view is the "sports" diet.However, it allows you to burn fat as quickly as possible and preserve muscle.
Allowed and prohibited foods
During a protein diet, you should completely abstain from sweets and starchy foods.You need to reduce processed meats, smoked foods, soups and soda as much as possible.
Banned products also include:
- ketchup;
- mayonnaise;
- sauces;
- spicy and acidic foods;
- canned food
Complex carbohydrates (cereals, durum wheat pasta) should be consumed in limited quantities, based on the type and duration of the diet.
Foods allowed in a protein diet:
- legumes (beans, peas, kidney beans);
- lean meats and chicken;
- fish and seafood;
- egg;
- cottage cheese;
- nuts;
- fresh low-starch vegetables (cabbage, cucumbers, tomatoes).
It is also recommended to reduce the amount of table salt to 3 g per day: a larger amount will cause fluid retention in the body and slow down the weight loss process.
Duration of the diet
The 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, the entry into the diet should be slow, with a gradual reduction in the amount of carbohydrates and fats.The main carb-free phase 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 an ordinary person.
Protein norm per day
The amount of an element required in a diet is determined by age, weight, lifestyle, profession and other factors.Only a nutritionist or fitness trainer can say the exact figure after analyzing the personal data of his department.
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 should eat 105 to 140 g of protein per day.
Sample menu for the week
An example of a diet for 7 days.The dietary 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 | 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 | Omelette without flour | Rice, boiled fish | Curd casserole |
| Friday | Boiled eggs | Boiled beef, fresh cucumbers | Baked fish with grilled vegetables |
| Saturday | Ricotta with dried fruit | Boiled rice, seafood, vegetable salad | Vegetable and seafood salad |
| Sunday | Omelette without flour | Corn porridge, beef chop, vegetables | Boiled fish, vegetables |
It is recommended to drink unsweetened tea or coffee 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.