A protein diet is the simplest and most effective way to get rid of excess fat.The technique is used both by athletes at the stage of preparation for competitions, as well as by men and women who want to reduce their weight.
The essence of a protein diet
The nutritional plan is based on a change in diet, which involves reducing the consumption of carbohydrates and fats (or completely eliminating them) and increasing the amount of protein foods.
Additionally, a person should consume plenty of fiber and drink plenty of water.Otherwise, digestive problems could occur.
The amount of carbohydrates and fats allowed in the protein menu is determined by lifestyle, age, health and other factors.For example, a founder or mason must receive at least 30 g of fats and 100 g of carbohydrates every day to restore the body.An office worker, sedentary most of the time, does not need to consume such amounts of fats and carbohydrates - the protein menu can be more strict.
Principle of operation
Losing body weight on a protein diet is achieved thanks to a large number of positive processes occurring in the body.The main one is a decrease in the production of insulin, a powerful anabolic hormone that activates the process of adipose tissue synthesis in the body.The diet involves the absence of fast carbohydrates (sweets, starchy foods) and therefore will not cause an increase in the rate of production of the compound by the pancreas.
Another factor for 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 replenish the subcutaneous fat that begins to be used.
A protein menu helps to speed up metabolism, so the calories consumed begin to be used by the body to release energy, rather than being stored as deposits in problem areas.
While dieting, 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 protein nutrition is weight loss solely due to fats.At the same time, muscle mass remains.This effect allows you to create a beautiful lean silhouette with sexy round shapes.Low-calorie diets or mono-diets lead to the destruction of not only fat, but also muscles, giving the body a bony appearance.
Another advantage of the protein menu is its 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 depressive psychological 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 may occur.To stop this effect, it is recommended to eat more raw vegetables and drink plenty of water.
Types of protein diets
Despite the fact that the essence of the diet is to reduce fats and carbohydrates while increasing proteins, there are several options for using the diet.
The most popular diets are:
- Dukan.Based on a diet rich in protein and moderate in complex carbohydrates.The menu consists of low-fat cottage cheese, meat, eggs and fish.The implementation of the diet takes place in several stages over 1 to 4 weeks.
- Malysheva.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 completing the diet.
- “Kremlevskaya”.It is based on limiting the amount of food consumed, while carbohydrates are moderately reduced.Duration - 12-14 days.
- "Sports" Consists of reducing carbohydrates to 50 g per day.The menu is based on protein foods and fiber.We use fats of vegetable origin (linseed or olive oil).It is designed for a duration of 2 weeks to several months - it all depends on the stage of preparation and the level of physical fitness 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 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 sodas 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 as part of a protein diet:
- legumes (beans, peas, beans);
- lean meats and chicken;
- fish and seafood;
- eggs;
- cottage cheese;
- nut;
- fresh low-starch vegetables (cabbage, cucumbers, tomatoes).
It is also recommended to reduce the amount of table salt to 3 g per day - a larger amount will cause fluid retention in the body and slow down the weight loss process.
Duration of the diet
The amount 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 around 4 months.Losing weight faster can harm 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 phase without carbohydrates should last no more than 3-4 weeks.
Athletes on a protein diet can burn fat much faster - 5-7 kg in 2-4 weeks is a normal practice.However, such speed will only harm an ordinary person.
Protein norm per day
The amount of an element necessary for a diet is determined by age, weight, lifestyle, occupation and other factors.Only a nutritionist or fitness instructor can give the exact figure after analyzing the personal data of their service.
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 per day should eat between 105 and 140 g of protein.
Sample menu for the week
An example diet for 7 days.The diet menu includes dishes for breakfast, lunch and dinner.
| 1 meal | 2 meals | 3 meals | |
| Monday | Cottage cheese casserole without flour and sugar | Beef chop, vegetables | Boiled fish, vegetables |
| Tuesday | Hard-boiled eggs | Buckwheat porridge, chicken escalope, tomato salad | Grilled chicken fillet, vegetables |
| Wednesday | Low-fat cottage cheese | Chicken fillet chop, fresh vegetables | Greek salad |
| THURSDAY | Flourless omelet | Rice, boiled fish | Curd casserole |
| Friday | Hard-boiled eggs | Boiled beef, fresh cucumbers | 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, beef chop, vegetables | Boiled fish, vegetables |
It is recommended to drink tea or coffee without sugar 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.