A protein diet is the easiest and most effective way to get rid of excess fat.The technique is used both by athletes in the preparation phase for competitions and by men and women who want to reduce body weight.
The essence of the protein diet
The nutritional plan is based on changing your diet, which consists of reducing (or completely eliminating) the consumption of carbohydrates and fats and increasing the amount of protein-rich foods.
In addition, one should consume a lot of fiber and drink a lot of water.Otherwise, digestive problems may occur.
The amount of carbohydrates and fats allowed in the protein menu is determined by lifestyle, age, health and other factors.For example, a foundry worker or mason needs to consume at least 30g of fat and 100g of carbohydrates per day to repair the body.An office worker who spends most of his time in a sitting position does not need to consume such amounts of fats and carbohydrates - the protein menu can be stricter.
Operating principle
Weight loss during the protein diet is due to a large number of positive processes occurring in the body.The main one is the decrease in the production of insulin, a strong anabolic hormone that activates the process of adipose tissue synthesis in the body.The diet includes the absence of fast carbohydrates (sweets, starchy foods), so it does not provoke the pancreas to increase the rate of production of the compound.
Another factor in losing weight during a protein diet is reducing the calorie content of the diet.By reducing the total amount of food and its ingredients, an energy deficit is created in the body, with which it begins to compensate for which subcutaneous fat begins to be used.
The protein menu helps to speed up the metabolism, as a result of which the consumed calories begin to be used by the body to release energy, instead of being stored as deposits in problem areas.
It is strictly forbidden to starve while on a diet, as this slows down the metabolism and reduces the rate of fat burning.At least 4 meals must be eaten every seven days of the week.
Advantages and disadvantages
The main benefit of a protein diet is weight loss only because of fat.At the same time, 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, giving the body a bony appearance.
Another advantage of the protein menu is that it can maintain the feeling of fullness for a long time.Carbohydrate feeding, on the contrary, causes a feeling of hunger already 1.5-2 hours after a meal.
The main disadvantage of the diet is the increased load on the kidneys and liver, which limits its scope of use.Negative is the depressed psychological state caused by the lack of carbohydrates on the menu.
Due to the large amount of meat and the lack of fiber, constipation and poisoning of the body can occur.To stop this effect, it is recommended to eat more raw vegetables and drink a lot of water.
Types of protein diet
Even though the essence of the scheme is to reduce fats and carbohydrates while increasing proteins, there are many options for using the diet.
The most popular diets are:
- Dukan.It is based on a high protein and moderately complex carbohydrate diet.The menu consists of low-fat cottage cheese, meat, eggs, and fish.The diet is implemented in several stages, over 1-4 weeks.
- Malysheva.It combines the principles of fractional nutrition and a low-carbohydrate menu.It is varied and extremely effective - if you follow the rules, the weight will not return after the end of the diet.
- "Kremlevskaya".It is based on limiting the amount of food consumed, while carbohydrates are moderately reduced.Duration - 12-14 days.
- "Sport" means reducing carbohydrates to 50 g per day.The menu is based on protein foods and fiber.The fats are of vegetable origin (linseed or olive oil).It is designed for a period ranging from 2 weeks to several months - it all depends on the stage of preparation and the physical condition of the person.
The most difficult psychologically is the "Sport" diet.However, it allows you to burn fat as quickly as possible and preserve your muscles.
Allowed and forbidden foods
During the protein diet, you must completely avoid sweets and starchy foods.The consumption of processed meats, smoked foods, soups and soda should be reduced as much as possible.
Prohibited products also include:
- ketchup;
- mayonnaise;
- sauces;
- spicy and sour foods;
- can
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;
- egg;
- cottage cheese;
- nuts;
- fresh vegetables with a low starch content (cabbage, cucumber, tomato).
We also recommend reducing the amount of table salt to 3 g per day - more fluid causes retention in the body and slows down the weight loss process.
The duration of the diet
How much time you spend on this diet depends on your goals.If a person 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, entering the diet should be slow, with a gradual reduction in the amount of carbohydrates and fats.The main carb-free phase can last up to 3-4 weeks.
Athletes on a protein diet can burn fat much faster - 5-7 kg in 2-4 weeks, this is the usual practice.However, such speed will only cause harm to an ordinary person.
Protein norm per day
The amount of the element required in the diet is determined by age, weight, lifestyle, profession and other factors.Only a nutritionist or fitness instructor can tell you the exact data after analyzing the personal data of your class.
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 weighing 70 kg should eat 105-140 g of protein per day.
Sample menu for the week
An example of the 7-day diet.The diet menu includes breakfast, lunch and dinner.
| 1 meal | 2 meals | 3 meals | |
| Monday | Cottage cheese casserole 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 | Chicken fillet, fresh vegetables | Greek salad |
| Thursday | Omelet without flour | Rice, boiled fish | Cottage cheese casserole |
| Friday | Hard boiled eggs | Boiled beef, fresh cucumber | Fried 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 sugar-free tea or coffee 20 minutes before a meal or 30 minutes after a meal.Eat light snacks with protein shakes between main meals.It is useful to drink a glass of kefir or yogurt without additives 2 hours before going to bed.