The problem of excess weight is an urgent issue for many, but it can only be solved by combining physical exercise with dietary nutrition.If you are serious about taking care of your body, losing weight and also creating beautiful muscle definition, you need to try a protein diet.It is one of the most effective, and you do not need to starve.On the contrary!The food will be quite filling.
Remember that protein is the main building block of our body.In addition, they perform many other tasks to support life, so their presence in a person's daily diet is mandatory.Protein is made up of amino acids and comes from plants and animals.Animal protein is considered the most valuable, containing all the amino acids necessary for humans.Plant polypeptides are not very rich in amino acids, so their nutritional value is lower.With a lack of protein, muscle mass begins to decrease, gradually replaced by fat, immunity and resistance to stress decrease, fatigue becomes faster, and the condition of skin, hair and nails worsens.Normally, a person needs 1 g of pure protein per day for every kilogram of weight.
The essence of a protein diet
The protein diet is based on the following postulates:
- simple carbohydrates are completely excluded;
- protein makes up 60% of the daily diet;
- fats (exclusively vegetable) are present in minimal quantities;
- Protein food for better digestion plus some vegetables and fruits.
It is known that carbohydrates are the main source of energy.When they are completely removed from the diet, an energy deficit occurs, and then the body begins to burn glycogen, and then fat.
- Food with a protein diet should be taken in small portions 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 semi-finished products from supermarkets should definitely be excluded, because first-class meat and fat are not always used in their preparation.In addition, it includes all kinds of herbal and chemical additives - preservatives, dyes, flavors, etc.
- Preference should be given to lean types of meat, chicken and fish, as the abundance of lipids interferes with the full absorption of protein.In this case, it is better to avoid eating salmon, catfish, goose and duck, cod liver, pork and beef.
Contraindications and disadvantages of protein diet
The protein diet gives excellent results in a short period of time, but it cannot be recommended for everyone because it is not balanced.Due to the low content of vegetables and fruits, the body does not receive enough vitamins, microelements and other beneficial substances necessary for a person.In addition, high amounts of protein in the diet can cause acidification of the blood, as evidenced by pH readings that drop 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 a long break.Nutritionists for the most part say that such a diet can be used only once every six months, and some experts adhere to a stricter approach: no more than once a year, because it creates a huge burden on the organs of the digestive system.
The following side effects may occur with a protein diet:
- Animal protein takes a long time to digest, and when carbohydrates and fiber are in short supply, this process takes longer.As a result, food stays longer in the intestines, the process of rotting and fermentation becomes more intense, which leads to bloating and bad breath.
- The load on the kidneys increases, which can cause swelling in the legs and bags under the eyes, as well as in the liver.
- Due to the slow digestion of food, constipation and exacerbation of gastritis and enterocolitis are possible.
- There may be a spike in blood pressure, an increase in cholesterol levels is possible, and the risk of thrombosis increases.
- Tiredness is faster and people become more irritable.
- In women, hormonal imbalance and ovarian dysfunction are possible.
From the above, protein diet is contraindicated in the following conditions:
- kidney and liver disease;
- gout, diabetes, poor blood clotting;
- chronic diseases of the gastrointestinal tract;
- pregnancy and breastfeeding.
It is also not suitable for older people, people with cardiovascular diseases, and teenagers.
Sweet tooth lovers will most likely find this diet difficult to tolerate.They may experience increased fatigue and nervousness due to lack of carbohydrates.Often, after completing the course, they again take high-calorie sweets, quickly regaining the lost kilograms.But for meat eaters it will not be a burden.
The main advantage of the diet is a constant feeling of satiety, because protein foods take longer to process.In addition, protein foods help build muscle mass, so this type of diet is ideal for bodybuilders to dry their bodies.
Foods that are prohibited and allowed in the protein diet
The protein diet completely excludes the following foods:
- sweets (cakes, pastries, sweets and other desserts, including natural honey);
- sweet fruits (bananas, persimmons, dates, figs, apricots, grapes, melons);
- flour dishes, pasta and bread products;
- fried and spicy foods, sauces, sausages, smoked meats, marinades;
- potatoes, beans, grains;
- animal fat;
- sugary drinks, soda, alcohol, store-bought juices.
From them, the following should appear on your table:
- lean meat and poultry (beef, veal, rabbit, skinless chicken, turkey fillet);
- lean fish, seafood, canned fish in oil;
- internal dishes (liver, tongue, lungs, kidneys)
- raw eggs, boiled, omelet;
- low-fat milk and fermented milk products;
- mushrooms;
- low-fat cheese;
- unsweetened pears, dried and fresh apples (preferably green), kiwi, citrus fruits, sour berries;
- tomatoes, cabbage, cucumbers, zucchini, vegetables;
- sugar substitute;
- oats, brown rice, buckwheat, bran;
- vegetable oil (linseed, olive);
- water – 1.5 liters per day, tea, coffee without sugar, fresh juice.
The weight of the meal eaten at one time should not exceed 250 grams, and the energy value of food per day should be 1200 kcal.The main emphasis is on meat, and fruits, vegetables and bran are additional products.It contains fiber that is necessary for normal digestion, because protein foods cause constipation.Normally, one also needs carbohydrates;with a protein diet, they are replaced with oats or brown rice.This portion of the product can be increased if fatigue has increased significantly or dizziness has appeared.You can also take extra multivitamins for lack of them in your daily diet.
Protein in food
- When going on a protein diet, it is recommended to prepare the simplest meals.
- Meat, fish and chicken can be boiled, stewed, baked on the grill or in the oven with a minimum amount of vegetable oil, and also steamed.
- You should not get carried away with spicy seasonings and additives, or add too much salt or pepper to your dishes.For piquancy, you can add some mustard.
- Store-bought sausages are not suitable for a protein diet.
- Low-fat fermented milk products - cottage cheese, hard cheese - fit perfectly into a protein diet.
- For dinner, you can drink a protein shake, which is sold in sports stores as sports nutrition, especially during heavy physical activity.
Sample protein diet menu for the day
The protein diet can be short-term (3-7 days) with three meals a day and long-term (usually 2 weeks) with split meals.The longer you stick to the diet, the more vitamins and microelements it should contain.
An approximate power supply diagram might look like this:
- First breakfast: yogurt without fillers (optional: low-fat kefir, cottage cheese, two eggs), tea or coffee;
- Second breakfast: green apple (orange, grapefruit, kiwi);
- lunch: chicken (fish, beef) with vegetables, brown rice, buckwheat, oats (about five spoons);
- afternoon snack: natural yogurt (low-fat cottage cheese, kefir, fermented baked milk, low-fat cheese);
- dinner: fish (beef, seafood, chicken) with vegetable salad, tea, fresh juice diluted with water.
Most often, the protein diet is kept for 5-7 days, less often - 14 days.It is very rare that the body tolerates such a diet easily, it is followed for a month, but doctors strongly recommend not to experiment.The protein diet menu for a week usually contains a small amount of vegetables and fruits, but as the period increases, the amount should increase.And if you feel very tired and sleepy, it is better to increase the amount of carbohydrates.Therefore, the protein diet menu for 14 days usually contains more oats, brown rice, buckwheat and vegetables.
Type of protein diet
There are many options for protein diets.All of them belong to the low-carb group and are based on the same principle - more protein, less carbohydrates.
- One of the most popular options is the egg diet.It is quite easy to tolerate because the daily diet is quite balanced.It is also expected to avoid fat and limit carbohydrates, but fruits and vegetables are allowed in relatively large quantities.Eggs, chicken or quail, are eaten boiled or baked in the oven as an omelette.
- The basis of the Japanese diet is seafood, fish, rice and soy.Carbohydrates and fats are present, but in limited quantities.Salt, sugar, baked goods made from white wheat flour are completely excluded.You are also allowed to eat cabbage, eggplant, zucchini, carrots, tomatoes, lean beef, chicken, eggs, unsweetened fruit, low-fat dairy products and whole grain bread.
- Another type of protein diet is cottage cheese.In this case, the emphasis is on fermented milk products and vegetables.
- The Dukan Diet initially allows skinless chicken, turkey, fish, low-fat dairy products, one tablespoon of oat bran per day, and after a few days vegetables are introduced.
Protein diet during pregnancy and breastfeeding
Protein is essential during pregnancy and lactation, but the diet of pregnant or lactating women must be balanced in all aspects.During this period, a woman really needs fats, carbohydrates, vitamins, minerals, trace elements and other valuable substances, and a protein diet in pure form cannot provide all this.Therefore, it is not recommended for pregnant and lactating women to adhere to it.
What to pay attention to
Nutritionists and doctors absolutely do not advise switching to a protein diet without first consulting a specialist, as it can worsen chronic diseases.With a two-week course, you must also take a multivitamin, and in case of increased fatigue and irritability, the menu should be enriched with carbohydrates.It is strictly forbidden to combine such nutrition with taking drugs and alcohol.
How to get off the diet
You need to get out of any diet gradually so that the lost kilograms do not return after a short time.First of all, you should not increase the portion size dramatically.Foods previously excluded can be added little by little, but flour and sweets should be the last thing in the daily diet.It is better to increase the amount of fruits and vegetables, as well as grains.You should continue to eat lean meat, fish, and dairy products.Alcohol is allowed no earlier than 5 days after switching to a normal diet.
The main advantage of the protein diet is that it allows you to lose 3-5 kilograms in a few days without fasting, but it should be used with caution and not for long.