A protein diet is the simplest 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 a protein diet
The diet plan is based on changing the diet, which consists of reducing the consumption of carbohydrates and fats (or completely eliminating them) and increasing the amount of protein foods.
In addition, a person should consume a lot of fiber and drink a lot of water.Otherwise, digestive problems may occur.
The amount of carbohydrates and fat that is allowed on the protein menu is determined by lifestyle, age, health and other factors.For example, a worker in a foundry or a mason must receive at least 30 g of fat and 100 g of carbohydrates each day in order to restore the body.An office worker, who sits most of the time, does not need to consume fats and carbohydrates in such quantities - the protein menu can be stricter.
Working principle
Weight loss on a protein diet is achieved thanks to a large number of positive processes that take place in the body.The main one is the reduction of insulin production, a powerful anabolic hormone that activates the process of fat tissue synthesis in the body.The diet implies the absence of fast carbohydrates (sweets, starchy foods), and therefore will not provoke the pancreas to increase the rate of compound production.
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 compensate for which subcutaneous fat begins to be used.
The protein menu helps speed up the metabolism, which is why the body begins to use calories to release energy, instead of being stored as deposits in problem areas.
While on a diet, it is strictly forbidden to starve, as this will slow down your metabolism and reduce the rate of fat burning.Each of the seven days of the week should have at least 4 meals.
Advantages and disadvantages
The main advantage of a protein diet 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 or mono-diets lead to the destruction of not only fat, but also muscle, due to which the body takes on a bony appearance.
Another advantage of the protein menu is its ability to maintain a feeling of satiety 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.The negative point is a depressed mental state caused by the lack of carbohydrates on the menu.
Due to the large amount of meat and lack of fiber, constipation and intoxication 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 diets
Despite the fact that the essence of the scheme is to reduce fat and carbohydrates while increasing protein, there are several options for using the diet.
The most popular diets are:
- Dukan.Based on a diet rich in proteins and a moderate proportion of complex carbohydrates.The menu consists of low-fat fresh cheese, meat, eggs, fish.The implementation of the diet takes place in several stages lasting 1-4 weeks.
- Malysheva.It combines the principles of fractional nutrition and a low-carbohydrate menu.It is diverse and very effective - if you follow the rules, the weight does 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 food and fiber.Fats of vegetable origin (linseed or olive oil) are used.It is planned for a period of 2 weeks to several months - it all depends on the stage of preparation and the level of the person's physical condition.
Psychologically, the most difficult is the "sports" diet.However, it allows you to burn fat as quickly as possible and preserve muscle.
Allowed and forbidden food
While on a protein diet, you should completely refrain from sweets and starchy foods.It is necessary to reduce processed meat, smoked foods, soups and carbonated foods as much as possible.
Prohibited products also include:
- ketchup;
- mayonnaise;
- sauces;
- spicy and sour food;
- 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 meat and chicken;
- fish and seafood;
- eggs;
- fresh cheese;
- walnuts;
- 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 will cause fluid retention in the body and slow down the weight loss process.
Diet duration
The length of 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 no-carb phase should last no longer than 3-4 weeks.
Athletes on a protein diet can burn fat much faster - 5-7 kg within 2-4 weeks, this is normal practice.However, such speed will bring nothing but harm to an ordinary person.
The daily norm of protein
The amount of the required element in the diet is determined by age, weight, lifestyle, profession and other factors.Only a nutritionist or fitness instructor can tell the exact figure after analyzing their client's personal data.
On average, a person whose job 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 weighing 70 kg should eat 105 to 140 g of protein per day.
Sample menu for the week
An example of a diet for 7 days.Diet menu includes dishes for breakfast, lunch and dinner.
| 1 meal | 2 meals | 3 meals | |
| Monday | Cottage cheese casserole without flour and sugar | Beef cutlet, vegetables | Boiled fish, vegetables |
| Tuesday | Hard boiled eggs | Buckwheat porridge, chicken cutlet, tomato salad | Grilled chicken fillet, vegetables |
| Wednesday | Fresh low-fat cheese | Chicken cutlet, fresh vegetables | Greek salad |
| Thursday | Omelet without flour | Rice, boiled fish | Casserole with cottage cheese |
| Friday | Hard boiled eggs | Boiled beef, fresh cucumbers | Baked fish with grilled vegetables |
| Saturday | Fresh cheese with dried fruit | Boiled rice, seafood, vegetable salad | Vegetable and seafood salad |
| Sunday | Omelet without flour | Corn porridge, beef cutlet, vegetables | Boiled fish, vegetables |
It is recommended to drink tea or coffee without sugar 20 minutes before or 30 minutes after eating.Between main meals you should have light snacks along with protein shakes.It is useful to drink a glass of kefir or yogurt without additives 2 hours before going to bed.