A protein diet is the simplest and most effective way to get rid of excess fat.The technique is used both by athletes preparing 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 dietary change, which consists of reducing the consumption of carbohydrates and fats (or eliminating them completely) 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 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 can be more strict.
Working principle
Losing body weight 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 adipose tissue synthesis in the body.The diet implies the absence of fast carbohydrates (sweets, foods rich in starch) and, therefore, will not cause the pancreas to increase the rate of production of the compound.
Another factor in 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 replace the subcutaneous fat that is now used.
A protein menu helps speed up metabolism, meaning that the calories consumed are used by the body to release energy, instead of 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 must have at least 4 meals.
Advantages and disadvantages
The main advantage of protein nutrition is weight loss due to fat alone.At the same time, muscle mass remains.This effect allows you to create a beautiful slim figure with sexy round shapes.Low-calorie diets or mono-diets lead to the destruction not only of fat, but also of muscles, causing the body to acquire a bony appearance.
Another advantage of the protein menu is the 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 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 foods and the lack of fiber, constipation and intoxication of the body may occur.To eliminate this effect, it is recommended to consume 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 and increase proteins, there are several options for using the diet.
The most popular diets are:
- Duken.Based on a diet rich in proteins and moderate in complex carbohydrates.The menu consists of low-fat cottage cheese, meat, eggs, fish.Implementation of the diet takes place in several stages over 1 to 4 weeks.
- Malysheva.It combines the principles of fractional nutrition and a low-carb menu.It is diverse and highly effective - if you follow the rules, the weight will not come back after finishing the diet.
- "Kremlevskaya".It is based on limiting the amount of food consumed, while carbohydrates are moderately reduced.Duration - 12-14 days.
- "Sports" involves reducing carbohydrates to 50 g per day.The menu is based on protein and fiber foods.Fats of vegetable origin (linseed or olive oil) are used.It is designed for a period of 2 weeks to several months - it all depends on the person's stage of preparation and level of physical condition.
The most difficult psychologically 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.It is necessary to reduce processed meats, smoked foods, soups and soft drinks as much as possible.
Prohibited products also include:
- ketchup;
- mayonnaise;
- sauces;
- spicy and sour foods;
- canned food
Complex carbohydrates (cereals, durum wheat pasta) should be consumed in limited quantities, depending on the type and duration of the diet.
Foods allowed on a protein diet:
- legumes (beans, peas, beans);
- lean meats and chicken;
- fish and seafood;
- eggs;
- 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 greater 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 to 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, entry into the diet should be slow, with a gradual reduction in the amount of carbohydrates and fats.The main carb-free 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 suddenness will only bring harm to an ordinary person.
Protein norm per day
The amount of an element needed in a diet is determined by age, weight, lifestyle, profession and other factors.Only a nutritionist or fitness trainer can tell you the exact number after analyzing your ward's personal details.
On average, a person whose work does not involve great 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 consume 105 to 140 g of protein.
Sample menu for the week
An example of a 7-day diet.The dietary menu includes dishes for breakfast, lunch and dinner.
| 1 meal | 2 meals | 3 meals | |
| Monday | Cottage cheese casserole without flour and sugar | Meat cutlet, vegetables | Boiled fish, vegetables |
| Tuesday | Boiled eggs | Buckwheat porridge, chicken cutlet, tomato salad | Grilled chicken fillet, vegetables |
| Wednesday | Low-fat cottage cheese | Chicken fillet cutlet, fresh vegetables | Greek salad |
| Thursday | Flourless omelet | Rice, boiled fish | Cottage cheese casserole |
| Friday | Boiled eggs | Boiled meat, fresh cucumber | Baked fish with grilled vegetables |
| Saturday | Cottage cheese with dried fruits | Boiled rice, seafood, vegetable salad | Vegetable and seafood salad |
| Sunday | Flourless omelet | Corn porridge, meat cutlet, 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.