The problem of being overweight is a burning issue for many, but it can be solved by combining exercise with diet. If you have seriously decided to take care of your body, lose weight and create wonderful muscle relief, you must try a protein diet. It is one of the most effective and you do not have to starve. On the contrary, just the opposite! The food will be quite satisfying.
Recall that proteins are the main building material of our body. In addition, they perform many other tasks in order to sustain life, 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 the amino acids needed by man. 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, gradually being replaced by fat, immunity and resistance to stress are reduced, fatigue occurs more quickly, and the condition of the skin, hair and nails noticeably deteriorates. Usually a person needs 1 g of pure protein per day for every kilogram of weight.
The essence of protein nutrition
Protein diet is based on the following principles:
- 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.
Carbohydrates are known to be the main sources of energy. When they are completely removed from the diet, an energy deficit occurs and then the body starts burning glycogen and then fat.
- Protein diet food should be taken in small meals every 2, 5-3 hours 5-6 times a day, while doing fitness every day.
- Special attention should be paid to product quality. Sausages, smoked meats and practical foods from the supermarket should definitely be excluded, as they do not always use first-class meat and fats. In addition, it includes all types of herbal and chemical additives - preservatives, dyes, flavors, etc.
- Lean meat, poultry and fish should be preferred, as the abundance of lipids interferes with the complete assimilation of proteins. In this regard, it is better to refuse the use of salmon, catfish, goose and duck, cod liver, pork and beef breast.
Contraindications and contra protein diet
Protein diet gives excellent results in a short period of time, however it cannot be recommended to everyone because it is not balanced. Due to the low content of vegetables and fruits, the body does not receive enough vitamins, trace elements and other nutrients that a person needs. In addition, a large amount of protein in the diet can lead to acidification of the blood, which shows 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, a protein diet can be used for a maximum of a week and then take a long break. Nutritionists mostly say that such a diet can be applied only once every six months, and some experts adhere to a more rigorous approach: no more than once a year, because it creates a greater burden on the organs of the digestive system.
The following side effects may occur with a protein diet:
- Animal proteins take a long time to digest, and when there are not enough carbohydrates and fiber, this process becomes even longer. As a result, food stays in the intestines longer, the processes of decay and fermentation become more intense, which threatens bloating and bad breath.
- Increases the load on the kidneys, 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, worsening of gastritis and enterocolitis are possible.
- Blood pressure spikes, cholesterol levels and the risk of thrombosis may occur.
- Feelings of fatigue develop faster, people are more easily irritated.
- Women can have hormonal imbalances, ovarian dysfunction.
It follows from the above that a protein diet is contraindicated in the following conditions:
- kidney and liver diseases;
- gout, diabetes mellitus, poor blood clotting;
- chronic diseases of the gastrointestinal tract;
- pregnancy and lactation.
Also not suitable for the elderly, people with cardiovascular disease, adolescents.
Sweets are likely to struggle with this diet. They may have increased fatigue and nervousness due to lack of carbohydrates. They are often taken for high-calorie sweets again after completing the course, quickly gaining the lost pounds. But it will not be a burden for carnivores.
The main advantage of a diet is that you feel full at all times because the processing of protein takes longer. In addition, protein foods contribute to the growth of muscle mass, so such a diet is very suitable for bodybuilders to dry out the body.
Prohibited and allowed protein diet foods
The protein diet completely eliminates the following foods:
- confectionery (cakes, pastries, sweets and other desserts, including natural honey);
- sweet fruits (banana, persimmon, dates, figs, apricots, grapes, watermelons);
- meals of flour, pasta and bakery products;
- fried and spicy dishes, sauces, sausages, smoked meats, marinades;
- potatoes, legumes, cereals;
- animal fats;
- sweet drinks, soda, alcohol, juices from stores.
You should see:instead
- 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, omelet;
- low fat milk and fermented milk products;
- low-fat cheese;
- unsweetened pears, dried and fresh apples (preferably green), kiwis, citrus fruits, sour berries;
- tomatoes, cabbage, cucumbers, zucchini, cabbage;
- sugar substitutes;
- oatmeal, brown rice, buckwheat, bran;
- vegetable oil (flaxseed, olive);
- water - 1, 5 liters per day, tea, coffee without sugar, fresh juices.
The weight of a meal eaten at a time should not exceed 250 grams, and the energy value of the product should not exceed 1200 kcal per day. The main focus is on meat, while fruits, vegetables and soft foods are by-products. They contain fiber, which is necessary for normal digestion, because protein foods can cause constipation. Usually, a person also needs carbohydrates, and with a protein diet, oatmeal or brown rice are replaced. The proportion of these products may increase if fatigue is noticeably increased, dizziness has occurred. You can also take multivitamins due to the poverty of their daily diet.
Proteins in food
- When using a protein diet, it is recommended to prepare meals as simply as possible.
- Meat, fish and poultry can be cooked, stewed, grilled or baked in the oven with a minimum amount of vegetable oil, as well as steamed.
- You shouldn't get too carried away with hot spices and toppings, salt or pepper dishes. For spiciness you can add just a little mustard.
- Store-bought sausages are not suitable for a protein diet.
- Low fat sour milk products - cottage cheese, hard cheeses - fit perfectly into a protein diet.
- For dinner, you can use protein shakes that are sold in sports shops as a sports nutrition, especially with great physical effort.
Sample protein menu for the day
The protein diet is short-term (3-7 days) with three meals a day and long-term (usually 2 weeks) with split meals. The longer you stick to your diet, the more vitamins and minerals it should contain.
An example power plan might look like this:
- 1st breakfast: yogurt without filler (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: 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, if the body easily tolerates such a diet, it adheres to it for a month, however, doctors strongly recommend not to experiment. The menu with a protein diet 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, the menu with a protein diet usually has more oatmeal, brown rice, buckwheat and vegetables in 14 days.
Types of protein diets
There are many protein diet options. They are all part of a low-carb group and are built on the same principle - more protein, less carbs.
- One of the more popular options is the egg diet. It is relatively easy to tolerate because the daily diet is quite balanced. It is also suggested to avoid fats and limit carbohydrates, but fruits and vegetables are allowed in fairly large quantities. Eggs, chicken or quail, are eaten boiled or baked in the oven in the shape of an omelet.
- The Japanese diet is based on seafood, fish, rice and soy. Carbohydrates and fats are present, but in limited quantities. Salt, sugar, white wheat flour bakery products are completely 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 emphasis is on dairy products and herbs.
- The Ducan diet initially allows chicken, turkey, fish, low-fat dairy products, a spoonful of oat bran daily without skin, and a few days later vegetables are introduced.
Protein diet during pregnancy and lactation
Protein is especially needed during pregnancy and breastfeeding, but the diet of a woman who is expecting or caring for a child should be balanced in all respects. Women in that period really need fats, carbohydrates, vitamins, minerals, trace elements and other valuable substances, and a purely protein diet cannot provide all of that. Therefore, it is not recommended for pregnant and breastfeeding women.
What to look out for
Nutritionists and doctors strongly advise not to switch to a protein diet without prior consultation with experts, because it can worsen chronic diseases. It is necessary to take additional multivitamins during the two-week course, and in case of increased fatigue and irritability, the menu should be enriched with carbohydrates. It is strictly forbidden to combine such food with drugs and alcohol.
How to get out of the diet
You must leave any child gradually so that the lost weight does not return after a short time. Above all, you should not dramatically increase portion sizes. Previously excluded foods can be added little by little, but flour and sweets should be the last thing in your daily diet. It is better to increase the amount of fruits and vegetables, as well as cereals. You need to keep eating lean meats, fish and dairy products. Alcohol is allowed no earlier than 5 days after switching to a regular diet.
The main advantage of a protein diet is that it allows you to remove 3-5 kilograms without fasting within a few days, but it should be used very carefully and not for long.