The problem of overweight is a pressing issue for many, but it can only be solved by combining physical activity and nutrition.If you seriously decide to take care of your body, lose weight and also create beautiful muscle definition, you need to try a protein diet.It is one of the most effective and you don't need to be hungry.On the contrary!The food will be quite filling.
Let's remember that proteins are 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.Proteins consist of amino acids and come from plant and animal sources.Animal proteins are considered the most valuable, containing all the amino acids necessary for humans.Plant polypeptides are not as rich in amino acids, so their nutritional value is lower.With a protein deficiency, muscle mass begins to decrease, fat gradually replaces it, immunity and stress resistance decrease, fatigue sets in faster and the condition of the skin, hair and nails deteriorates significantly.Normally, a person needs 1 g of pure protein per day for every kilogram of body weight.
The essence of a protein diet
A protein diet is based on the following assumptions:
- simple carbohydrates are completely excluded;
- proteins are 60% of the daily diet;
- fat (vegetable only) is present in minimal amounts;
- Protein food for better digestion is supplemented with small amounts of vegetables and fruits.
It is known that carbohydrates are the main source of energy.When they are completely removed from the diet, there is a lack of energy and then the body starts to burn glycogen and then fat.
- Food on a protein diet should be taken in small portions every 2.5-3 hours, 5-6 times a day, while exercising daily.
- Particular attention should be paid to product quality.Sausages, smoked meats and semi-finished products from the supermarket should definitely be excluded, because first-class meat and fat are not always used in their preparation.In addition, it contains all kinds of herbal and chemical additives - preservatives, dyes, flavors, etc.
- Selection should be given to lean varieties of meat, poultry and fish, because the abundance of lipids interferes with the full absorption of proteins.In this regard, it is better to avoid eating salmon, catfish, goose and duck, cod liver, pork and beef breast.
Contraindications and disadvantages of a protein diet
A protein diet gives great results in a short period of time, but it cannot be recommended for everyone as it is not balanced.Due to the low content of vegetables and fruits, the body does not get enough vitamins, micronutrients and other useful substances necessary for a person.Additionally, high levels of protein in the diet can lead to acidification of the blood, as evidenced by a pH reading 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, you can use a protein diet for a maximum of a week and then take a long break.Nutritionists mostly say that such a diet can only be used once every six months, and some experts follow a stricter approach: no more than once a year, because it creates a lot of stress on the organs of the digestive system.
The following side effects can occur with a protein diet:
- Animal protein takes a long time to digest, and when carbohydrates and fiber are in short supply, this process is even longer.As a result, food stays longer in the intestines, decay and fermentation processes become more intense, which leads to flatulence and bad breath.
- The load on the kidneys increases, which can cause swelling in the legs and bags under the eyes, as well as on the liver.
- Due to the slow digestion of food, constipation and exacerbation of gastritis and enteritis are possible.
- There may be an increase in blood pressure, an increase in cholesterol is possible, and the risk of blood clots increases.
- Tired faster and people get irritated more easily.
- In women, hormonal imbalance and ovarian dysfunction are possible.
From the above it follows that a protein diet is contraindicated in the following situations:
- kidney and liver diseases;
- gout, diabetes, poor blood clotting;
- chronic diseases of the digestive tract;
- pregnancy and breastfeeding.
It is also not suitable for older people, people with cardiovascular diseases and teenagers.
Sweets lovers will probably have a hard time tolerating this diet.They may experience increased fatigue and nervousness due to lack of carbohydrates.Often, after completing the course, they pick up high-calorie sweets again and quickly make up for the lost pounds.But for carnivores it will not be a burden.
The main advantage of the diet is a constant feeling of satiety, because protein food takes longer to process.In addition, protein food helps to build muscle mass, so this nutrition is very suitable for fitness people to dehydrate their body.
Prohibited and permitted foods on a protein diet
A protein diet completely excludes the following foods:
- sweets (cakes, cakes, sweets and other desserts, including natural honey);
- sweet fruits (banana, persimmon, dates, figs, apricots, grapes, watermelon);
- wheat dishes, pasta and bakery products;
- fried and spicy food, sauces, sausages, smoked meats, marinades;
- potatoes, legumes, grains;
- animal fat;
- sweet drinks, soda, alcohol, purchased juices.
Instead, the following should appear on your desktop:
- lean meat and poultry (veal, beef, rabbit, skinless chicken, turkey fillet);
- lean fish, seafood, canned fish in oil;
- offal (liver, tongue, lungs, kidneys)
- raw, boiled eggs, 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 substitutes;
- oatmeal, brown rice, buckwheat, bran;
- vegetable oil (linseed, olive oil);
- water - 1.5 liters per day, tea, coffee without sugar, fresh juice.
The weight of a portion eaten at one time should not exceed 250 grams and the energy value of food per day should be 1200 kcal.The main focus is on meat and fruit, vegetables and bran are auxiliary products.They contain fiber that is essential for normal digestion, as protein foods cause constipation.Normally one also needs carbohydrates;with a protein diet, they are replaced with oatmeal or brown rice.The proportion of these products may increase if fatigue has increased significantly or dizziness has occurred.You can also take more multivitamins due to the lack of them in your daily diet.
Protein in foods
- When you are on a protein diet, it is recommended to prepare the simplest possible dishes.
- Meat, fish and poultry can be boiled, fried, 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 strong spices and additives, or add too much salt or pepper to your dishes.For piquancy, you can add a little mustard.
- Purchased sausages are not suitable for a protein diet.
- Fat-free fermented milk products - cottage cheese, hard cheeses - fit perfectly into a protein diet.
- For dinner, you can drink protein shakes that are sold in sports stores as sports nutrition, especially during intense exercise.
Example of a protein food menu for the day
A 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 micronutrients it should contain.
A schematic diagram of a power supply could look like this:
- 1. breakfast: yogurt without fillers (options: low-fat kefir, cottage cheese, two eggs), tea or coffee;
- 2. breakfast: green apple (orange, grapefruit, kiwi);
- lunch: chicken (fish, veal) with vegetables, brown rice, buckwheat, oatmeal (about five spoons);
- afternoon snack: natural yogurt (low-fat cottage cheese, kefir, fermented baked milk, low-fat cheese);
- dinner: fish (veal, seafood, chicken) with vegetable salad, tea, fresh juice diluted with water.
Most often, a protein diet is kept for 5-7 days, less often - 14 days.It is extremely rare that if the body tolerates such nutrition easily, it is followed for a month, but doctors strongly recommend not to experiment.A protein diet for a week usually contains a small amount of vegetables and fruits, but as the duration increases, their amount should increase.And if you feel very tired and sleepy, it is better to increase the amount of carbohydrates.Therefore, the protein food menu for 14 days usually contains more oatmeal, brown rice, buckwheat and vegetables.
Types of protein foods
There are many options for protein foods.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 an egg diet.It is relatively 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 fairly 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 amounts.Salt, sugar, baked goods made from white flour are completely excluded.You can also eat cabbage, eggplant, zucchini, carrots, tomatoes, lean beef, chicken, eggs, unsweetened fruit, low-fat dairy products, and whole grain bread.
- Another type of protein food is cottage cheese.In this case, the focus is on fermented dairy products and vegetables.
- The Dukan diet initially allows skinless chicken, turkey, fish, low-fat dairy products, a spoonful of oat bran per day, and after a few days vegetables are introduced.
Protein diet during pregnancy and breastfeeding
Protein is especially necessary during pregnancy and breastfeeding, but the diet of a woman who is expecting or breastfeeding must be balanced in all respects.During this period, a woman really needs fats, carbohydrates, vitamins, minerals, trace elements and other valuable substances, and protein food in its pure form cannot provide all this.Therefore, it is not recommended for pregnant and lactating women to follow it.
What to pay attention to
Nutritionists and doctors absolutely do not advise switching to a protein diet without consulting a specialist, because it can increase chronic diseases.With a two-week course, you must additionally 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 out of a diet
You need to stop the diet gradually so that the lost kilos do not return after a short period of time.First, you shouldn't dramatically increase portion sizes.Previously excluded foods can be added little by little, but flour and sweets should be the last in the daily diet.It is better to increase the amount of fruits and vegetables, as well as grains.You need to 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 a protein diet is that it allows you to lose 3–5 kilos in a few days without fasting, but it should be used very carefully and not for a long time.