The problem of excess weight is a hot topic for many, but it can be solved only by combining physical exercise with a diet.If you are serious about taking care of your body, losing weight and creating nice muscle definition, you must try a protein diet.It is one of the most effective and you don't have to be hungry.On the contrary!The food will be quite filling.
Let's remember that proteins are the main building block of our body.In addition, they perform many other tasks to maintain life, so their presence in a person's daily diet is mandatory.Proteins are made up of amino acids and come from plant and animal sources.Proteins of animal origin are considered the most valuable, as they contain all the amino acids necessary for humans.Plant polypeptides are not as rich in amino acids, so their nutritional value is lower.With a lack of protein, muscle mass begins to decrease, which is gradually replaced by fat, immunity and resistance to stress decrease, fatigue occurs more quickly, and the condition of the skin, hair and nails noticeably deteriorates.Normally, a person needs 1 g of pure protein per day for every kilogram of body weight.
The essence of a protein diet
The protein diet is based on the following postulates:
- simple carbohydrates are completely excluded;
- proteins make up 60% of the daily diet;
- fats (exclusively vegetable) are present in minimal amounts;
- Protein food for better digestion is supplemented with a small amount of vegetables and fruits.
It is known that carbohydrates are the main sources of energy.When they are completely removed from the diet, an energy deficit occurs and then the body begins to burn glycogen and then fat.
- Food on a protein diet should be taken in small portions every 2.5-3 hours, 5-6 times a day, while you exercise daily.
- Special attention should be paid to the quality of the product.Sausages, dried meat and semi-finished products from the supermarket should definitely be excluded, because first-class meat and fat are not always used in their preparation.In addition, it includes all kinds of herbal and chemical additives - preservatives, colors, flavors, etc.
- Preference should be given to lean types of meat, poultry and fish, because the abundance of lipids hinders the full absorption of proteins.In this sense, it is better to avoid eating salmon, catfish, goose and duck, cod liver, pork and beef breast.
Contraindications and disadvantages of protein diet
A protein diet gives excellent 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 useful substances necessary for a person.In addition, large amounts of protein in the diet can lead to acidification of the blood, as evidenced by a pH value that falls below 7.35-7.45.In this case, the body needs more calcium, which begins to be removed from the bones.This threatens the development of osteoporosis.Therefore, the protein diet can be used for a maximum of a week, and then take a longer break.Nutritionists generally say that such a diet can be applied only once every six months, and some experts adhere to a stricter approach: no more than once a year, because it creates a great burden on the organs of the digestive system.
The following side effects can occur with a protein diet:
- Proteins of animal origin take a long time to digest, and when carbohydrates and fibers are in short supply, this process becomes even longer.As a result, food stays longer in the intestines, the processes of rotting and fermentation become more intense, which leads to flatulence and unpleasant 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 and exacerbation of gastritis and enterocolitis are possible.
- Blood pressure spikes may occur, cholesterol levels may increase and the risk of thrombosis increases.
- You feel tired faster and people become more easily irritated.
- Hormonal imbalance and ovarian dysfunction are possible in women.
It follows from the above that the protein diet is contraindicated in the following conditions:
- kidney and liver diseases;
- gout, diabetes, poor blood clotting;
- chronic diseases of the gastrointestinal tract;
- pregnancy and breastfeeding.
It is also not suitable for the elderly, people with cardiovascular diseases and teenagers.
Lovers of sweets will most likely have a hard time with this diet.They may feel increased fatigue and nervousness due to the lack of carbohydrates.Often, after completing the course, they take high-calorie sweets again, quickly regaining the lost kilograms.But for carnivores it will not be a burden.
The main advantage of the diet is the constant feeling of satiety, because protein food is processed longer.In addition, protein food helps to build muscle mass, so this type of diet is very suitable for bodybuilders to dry out their body.
Prohibited and permitted foods on a protein diet
The protein diet completely excludes the following foods:
- sweets (cakes, cakes, candies and other desserts, including natural honey);
- sweet fruits (bananas, dragon fruit, dates, figs, apricots, grapes, watermelons);
- flour dishes, pasta and bakery products;
- fried and spicy food, sauces, sausages, smoked meat, marinades;
- potatoes, legumes, cereals;
- animal fats;
- sugary drinks, carbonated drinks, alcohol, store-bought juices.
Instead, the following should appear on your desktop:
- lean meat and poultry (veal, beef, rabbit, skinless chicken, turkey fillet);
- lean fish, seafood, canned fish in oil;
- offal (liver, tongue, lungs, kidneys)
- raw, boiled eggs, omelets;
- skimmed milk and fermented milk products;
- mushrooms;
- low-fat cheese;
- unsweetened pears, dry and fresh apples (preferably green), kiwi, citrus fruits, sour berries;
- tomatoes, cabbage, cucumbers, zucchini, greens;
- sugar substitutes;
- oatmeal, brown rice, buckwheat, bran;
- vegetable oil (linseed, olive);
- water – 1.5 liters per day, tea, coffee without sugar, fresh juices.
The weight of one portion eaten should not exceed 250 grams, and the energy value of food should be 1200 kcal per day.The main emphasis is on meat, and fruits, vegetables and bran are auxiliary products.They contain fiber necessary for normal digestion, because protein foods cause constipation.Normally, a person also needs carbohydrates;with a protein diet, they are replaced with oatmeal or brown rice.The proportion of these products can be increased if fatigue is significantly increased or dizziness has appeared.You can also take additional multivitamins due to their lack in your daily diet.
Proteins in food
- When you are on a protein diet, it is recommended to prepare the simplest possible meals.
- Meat, fish and poultry can be cooked, stewed, grilled or baked in the oven with a minimum amount of vegetable oil, and also steamed.
- You should not get carried away with hot spices and additives, nor add too much salt or pepper to dishes.For spiciness, you can add just a little mustard.
- Sausages from the store are not suitable for a protein diet.
- Low-fat fermented dairy products - fresh cheese, hard cheeses - fit perfectly into a protein diet.
- For dinner, you can drink protein shakes, which are sold in sports stores as sports nutrition, especially during heavy physical activity.
Sample protein diet menu for the day
A protein diet can be short-term (3-7 days) with three meals a day and long-term (usually 2 weeks) with divided meals.The longer you stick to a diet, the more vitamins and microelements it should contain.
An approximate power supply diagram might look like this:
- 1st breakfast: yogurt without fillers (options: low-fat kefir, fresh 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 spoons);
- afternoon snack: natural yogurt (low-fat cottage cheese, kefir, fermented baked milk, low-fat cheese);
- dinner: fish (veal, seafood, chicken) with vegetable salad, tea, fresh juice diluted with water.
Most often, a protein diet is followed for 5-7 days, less often - 14 days.It is extremely rare that if the body easily tolerates such a diet, it is followed for a month, but doctors strongly recommend not to experiment.The menu of a protein diet for a week usually contains a small amount of vegetables and fruits, but as its duration increases, their amount should increase.And if you feel very tired and sleepy, it is better to increase the amount of carbohydrates.Therefore, the protein diet menu for 14 days usually contains more oatmeal, brown rice, buckwheat and vegetables.
Types of protein diets
There are many options for protein diets.They all belong to the low-carb group and are based on the same principle – more protein, less carbohydrates.
- One of the most popular options is the egg diet.It is relatively easy to tolerate because the daily diet is quite balanced.Avoidance of fat and restriction of carbohydrates are also expected, but fruits and vegetables are allowed in fairly large quantities.Eggs, chicken or quail are eaten boiled or baked in the oven as an omelette.
- The basis of the Japanese diet is seafood, fish, rice and soybeans.Carbohydrates and fats are present, but in limited amounts.Salt, sugar, pastries made of white wheat flour are completely excluded.You are also allowed to eat cabbage, eggplant, zucchini, carrots, tomatoes, lean beef, chicken, eggs, unsweetened fruit, low-fat dairy products and whole grain bread.
- Another type of protein diet is cottage cheese.In this case, the emphasis is on fermented dairy products and greens.
- The Dukan diet initially allows skinless chicken, turkey, fish, low-fat dairy products, a teaspoon of oat bran per day, and after a few days vegetables are introduced.
Protein diet during pregnancy and breastfeeding
Protein is especially necessary during pregnancy and breastfeeding, but the diet of a woman who is expecting or breastfeeding must be balanced in every way.During that period, a woman really needs fats, carbohydrates, vitamins, minerals, trace elements and other valuable substances, and a pure protein diet cannot provide all of that.Therefore, pregnant and lactating women are not recommended to follow it.
What to pay attention to
Nutritionists and doctors categorically do not advise switching to a protein diet without prior consultation with specialists, as this can worsen chronic diseases.Along with the two-week course, it is necessary to additionally take multivitamins, and in case of increased fatigue and irritability, the menu should be enriched with carbohydrates.It is strictly forbidden to combine such a diet with medication and alcohol.
How to get out of a diet
You have to come out of any diet gradually so that the lost kilograms do not return after a short time.First of all, you shouldn't dramatically increase your portion sizes.Previously excluded foods 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 regular diet.
The main advantage of the protein diet is that it allows you to lose 3-5 kilograms in a few days without fasting, but it should be used very carefully and not for a long time.