Protein diet is the simplest and most effective way to get rid of excess fat.The technique is used both by athletes in the stage of preparation for competitions, as well as by men and women who want to reduce body weight.
The essence of a protein diet
The nutritional program is based on a change in 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 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 bricklayer is required to take in at least 30 grams of fat and 100 grams of carbohydrates each day for body repair.An office worker, who leads a sedentary life most of the time, does not need to consume fats and carbohydrates in such quantities - the protein menu can be more strict.
Principle of operation
Weight loss on a protein diet is achieved due 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 involves the absence of fast carbohydrates (sweet, starchy foods) and therefore will not cause the pancreas to increase the rate of production of the compound.
Another factor in weight loss 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 to speed up the metabolism, so that the calories consumed begin to be used by the body to release energy, instead of being stored as deposits in problem areas.
While dieting, starvation is strictly prohibited as this will slow down your metabolism and reduce your fat burning rate.Each of the seven days of the week should have at least 4 meals.
Advantages and disadvantages
The main advantage of the protein diet is the loss of weight only due to fat.At the same time, the 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 of not only fat, but also muscle, resulting in the body taking on a bony appearance.
Another advantage of the protein menu is its ability to maintain the feeling of fullness for a long time.Carbohydrate diet, 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 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 diet
Despite the fact that the essence of the program is to reduce fats and carbohydrates while increasing proteins, there are several options for using the diet.
The most popular diets are:
- Dukan.It is based on a diet rich in proteins and moderate in complex carbohydrates.The menu consists of low-fat cottage cheese, meat, eggs, fish.The diet is implemented in several stages over a period of 1-4 weeks.
- Maliseva.It combines the principles of fractional nutrition and a low-carb menu.It is varied and extremely effective - if you follow the rules, the weight does 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.
- "Sports" Includes 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 designed for a period from 2 weeks to several months - it all depends on the stage of preparation and the level of fitness of the person.
The most difficult psychologically is the "Sports" diet.However, it allows you to burn fat as quickly as possible and maintain muscle.
Allowed and forbidden foods
During a protein diet, you should completely refrain from sweet 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 acidic foods;
- canned food
Complex carbohydrates (cereals, durum wheat pasta) should be consumed in limited quantities, depending 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 than this will cause fluid retention in the body and slow down the weight loss process.
Diet duration
The amount of time you spend on this diet depends on your goals.If someone 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 no-carb stage should last no longer 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 standard per day
The amount of an element needed in a diet is determined by age, weight, lifestyle, occupation and other factors.Only a nutritionist or a fitness trainer can tell the exact number after analyzing the personal data of their 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 per day should eat from 105 to 140 grams of protein.
Sample menu for the week
An example of a diet for 7 days.The food menu includes dishes for breakfast, lunch and dinner.
| 1 meal | 2 meals | 3 meals | |
| Monday | Casserole with cottage cheese without flour and sugar | Beef steak, vegetables | Boiled fish, vegetables |
| Tuesday | Hard boiled eggs | Buckwheat porridge, chicken cutlet, tomato salad | Grilled chicken fillet, vegetables |
| Wednesday | Low-fat cottage cheese | Cut chicken fillet, fresh vegetables | Greek salad |
| Thursday | Omelet without flour | Rice, boiled fish | Cheese casserole |
| Friday | Hard boiled eggs | Boiled beef, fresh cucumbers | Grilled fish with grilled vegetables |
| Saturday | Cottage cheese with dried fruit | Boiled rice, seafood, vegetable salad | Vegetable and seafood salad |
| 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 meals.Between main meals you should eat light snacks with protein shakes.It is useful to drink a glass of kefir or yogurt without additives 2 hours before bedtime.