The problem of excess weight is a burning issue for many, but it can only be solved by combining exercise and diet. If you are serious about taking care of your body, losing weight, and creating beautiful muscle relief, then you must try a protein diet. It is one of the most effective and you don't have to starve. Quite the contrary! The food will be quite satisfactory.
Remember that proteins are the main component of our body. In addition, they perform many other life-sustaining tasks, so their presence in a person's daily diet is mandatory. Proteins are made up of amino acids and are of plant and animal origin. The most valuable are animal proteins, which contain all of the amino acids that humans need. Plant polypeptides are not as rich in amino acids, so their nutritional value is lower. With a protein deficiency, muscle mass begins to decrease, being gradually replaced by fat, immunity and resistance to stress decrease, fatigue sets in more quickly, and the condition of the skin, hair and nails. deteriorates significantly. Normally, a person needs 1g of pure protein per day for every kilogram of body weight.
The essence of the protein diet
The protein diet is based on the following principles:
- Simple carbohydrates
- are completely excluded;
- proteins represent 60% of the daily diet;
- fats (exclusively vegetable) are present in minimal quantity; Protein foods
- for better digestion are supplemented with a small amount of vegetables and fruits.
Carbohydrates are known to be the main sources of energy. When completely removed from the diet, an energy deficit occurs, and then the body begins to burn glycogen, and then fat.
- Foods for a protein diet should be taken in small portions every 2, 5 to 3 hours, 5 to 6 times a day, while doing fitness every day.
- Particular attention must be paid to the quality of the products. Sausages, smoked meats and convenience foods from the supermarket should absolutely be excluded, as they do not always use premium meat and fats. In addition, it includes all kinds of herbal and chemical additives - preservatives, colorants, flavors, etc.
- Lean meats, poultry and fish should be preferred, as the abundance of fat interferes with the complete assimilation of protein. In this regard, it is better to refuse the use of salmon, catfish, goose and duck, cod liver, pork and beef brisket.
Contraindications and disadvantages of a protein diet
A protein diet gives great results in a short period of time, but it cannot be recommended for everyone because it is not balanced. Due to the low content of vegetables and fruits, the body does not get enough vitamins, microelements and other nutrients that a person needs. In addition, a large amount of protein in the diet can lead to acidification of the blood, as shown by the pH value, which falls below 7. 35-7. 45. In this case, the body needs morecalcium, which begins to be eliminated from the bones. This threatens the development of osteoporosis. Therefore, a protein diet can be used for up to a week, and then take a long break. Nutritionists for the most part say that such a diet can be applied only once every six months, and some specialists adhere to a more rigorous approach: no more than once a year, as this creates a heavier loadfor the organs of the digestive system.
The following side effects can occur with a protein diet:
- Animal protein takes a long time to digest, and when carbohydrates and fiber are scarce, this process becomes even longer. As a result, food persists in the intestines longer, the decomposition and fermentation processes become more intense, which threatens gas and bad breath.
- The load on the kidneys increases, which can cause swelling of the legs and bags under the eyes, as well as the liver.
- Due to the slow digestion of food, constipation, exacerbation of gastritis and enterocolitis are possible.
- Spikes in blood pressure may occur, cholesterol levels may increase and the risk of thrombosis increases.
- Feeling tired comes on faster, people get irritated more easily.
- Women can have hormonal imbalance, ovarian dysfunction.
From the above it follows that a protein diet is contraindicated under the following conditions:
- kidney and liver disease;
- gout, diabetes mellitus, poor blood clotting;
- chronic diseases of the gastrointestinal tract;
- pregnancy and lactation.
It is also not suitable for the elderly, people with cardiovascular disease, teenagers.
Sweets are likely to struggle with this diet. They may experience increased fatigue and nervousness due to carbohydrate deficiency. Often, after completing the course, they are again mistaken for high-calorie sweets, quickly gaining the lost pounds. But it will not be a burden on the meat eaters.
The main benefit of a diet is that you feel full all the time because protein takes longer to transform. In addition, protein foods contribute to the growth of muscle mass, so such a diet is very suitable for bodybuilders to dry the body.
Prohibited and authorized protein diet foods
The protein diet completely eliminates the following foods:
- sweets (cakes, pastries, sweets and other desserts, including natural honey);
- sweet fruits (bananas, persimmon, dates, figs, apricots, grapes, watermelons);
- dishes made from flour, pasta and baked goods;
- fried and spicy dishes, sauces, sausages, smoked meats, marinades;
- potatoes, legumes, cereals;
- animal fats;
- sugary drinks, soda, alcohol, fruit juice.
Instead of them you should see:
- lean meat and poultry (veal, beef, rabbit, skinless chicken, turkey fillet);
- lean fish, seafood, canned fish in oil;
- offal dishes (liver, tongue, lungs, kidneys)
- raw hard-boiled eggs, omelets;
- low fat milk and fermented milk products; mushrooms
- low fat cheese;
- unsweetened pears, dried and fresh apples (preferably green), kiwi, citrus, sour berries;
- tomatoes, cabbage, cucumbers, zucchini, green vegetables;
- sugar substitutes;
- oatmeal, brown rice, buckwheat, bran;
- vegetable oil (flax, olive);
- water - 1. 5 liters per day, tea, coffee without sugar, fresh fruit juice.
The mass of one portion consumed at a time should not exceed 250 grams, and the energy value of the products per day should not exceed 1200 kcal. The main focus is on meat, while fruits, vegetables and bran are by-products. They contain fiber, which is essential for normal digestion because protein foods can cause constipation. Normally a person also needs carbohydrates, with a protein diet they are replaced with oatmeal or brown rice. The share of these products can be increased if fatigue has increased noticeably, dizziness has appeared. You can also take multivitamins because of the poverty of their daily diet.
Protein in foods
- When using a protein diet, it is recommended to prepare meals as simply as possible.
- Meat, fish and poultry can be boiled, baked, broiled or baked with minimal vegetable oil, as well as steamed.
- Do not get carried away by hot spices and additives, strongly salty or peppered dishes. For the spiciness, you can only add a little mustard.
- Store-bought sausages are not suitable for a protein diet.
- Low-fat sour dairy products - cottage cheese, hard cheeses - fit perfectly into the protein diet.
- For dinner, you can use protein shakes, which are sold in sports stores as sports nutrition, especially with heavy physical exertion.
Sample protein diet menu for the day
The protein diet is short term (3-7 days) with three meals per day and long term (usually 2 weeks) with split meals. The longer you stick to the diet, the more vitamins and minerals it should contain.
An example power plan might look like this:
- 1st breakfast: yogurt without fillers (options - low-fat kefir, cottage cheese, two eggs), tea or coffee;
- 2nd breakfast: green apple (orange, grapefruit, kiwi);
- lunch: chicken (fish, veal) with vegetables, brown rice, buckwheat, oatmeal (about five tablespoons);
- afternoon snack: plain yogurt (low fat cottage cheese, kefir, fermented baked milk, low fat cheese);
- dinner: fish (veal, seafood, chicken) with vegetable salad, tea, fresh fruit juice diluted with water.
Most often the protein diet is kept for 5-7 days, less often - 14 days. It is extremely rare that if the body easily tolerates such nutrition, it is observed for a month, however, doctors strongly recommend not to experiment. The protein diet menu for the week usually contains a small amount of vegetables and fruits, but as its duration increases, their number should increase. And if there is severe fatigue and drowsiness, it is better to increase the amount of carbohydrates. Therefore, in the menu of the protein diet, there is usually more oatmeal, brown rice, buckwheat and vegetables for 14 days.
Types of protein diets
There are many protein diet options. They are all in the low carb group and are built on the same principle: more protein, less carbs.
- One of the most popular options is the egg diet. It is relatively easy to tolerate because the daily diet is fairly balanced. It is also suggested to avoid fat and limit carbohydrates, but fruits and vegetables are allowed in fairly large amounts. Eggs, chicken or quail, are eaten boiled or baked in the form of an omelet.
- The Japanese diet is based on seafood, fish, rice and soy. Carbohydrates and fats are present, but in limited amounts. Salt, sugar and bakery products made from white wheat flour are totally excluded. It is also allowed to eat cabbage, eggplant, zucchini, carrots, tomatoes, lean beef, chicken, eggs, unsweetened fruit, low-fat dairy products, whole grain bread.
- Another type of protein diet is cottage cheese. In this case, the focus is on dairy products and herbs.
- The Ducan diet initially allows you to introduce chicken, turkey, fish, low-fat dairy products, a spoonful of oat bran per day and a few days later, vegetables.
Protein diet during pregnancy and lactation
Protein is especially necessary during pregnancy and breastfeeding, but the diet of a woman who is expecting or breastfeeding a baby should be balanced in all respects. A woman during this period really needs fats, carbohydrates, vitamins, minerals, trace elements and other valuable substances, and a pure protein diet cannot provide all of these. Therefore, it is not recommended to adhere to it for pregnant and lactating women.
What to look for
Nutritionists and doctors strongly advise against switching to a protein diet without prior consultation with specialists, as this can worsen chronic diseases. With a two-week course, it is necessary to additionally take multivitamins, and with increased fatigue and irritability, the menu should be enriched with carbohydrates. It is strictly forbidden to combine such foods with drugs and alcohol.
How to get out of the diet
You should give up all dieting gradually, so that after a short time the lost kilograms do not return. Most importantly, you shouldn't dramatically increase your portion sizes. Foods previously excluded can be added little by little, but flour and sweets should be the last thing in the daily diet. It is better to increase the amount of fruits and vegetables, as well as grains. You must continue to eat lean meat, fish, and dairy products. Alcohol is allowed no earlier than 5 days after switching to a normal diet.
The main benefit of a protein diet is that it allows you to shed 3-5 pounds in a few days without fasting, but it should be used with great caution and not for long.