The problem of excess weight is a pressing problem for many, but it can be solved only by combining physical exercises with dietary nutrition.If you are serious about taking care of your body, losing weight and creating beautiful muscle definition, you should try a protein diet.It is one of the most effective and you don't need to starve.Quite the opposite!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 life-sustaining tasks, so their presence in a person's daily diet is a must.Proteins consist of amino acids and are of plant and animal origin.Animal proteins are considered the most valuable because they contain all the amino acids needed by humans.Plant polypeptides are not as rich in amino acids, so their nutritional value is lower.With a lack of protein, muscle mass begins to decrease, gradually being replaced by fat, immunity and resistance to stress decrease, fatigue occurs faster, the condition of the skin, hair and nails deteriorates significantly.Generally, a person needs 1g of pure protein per day for every kilogram of body weight.
The essence of the protein diet
A protein diet is based on the following postulates:
- simple carbohydrates are completely excluded;
- proteins make up 60% of the daily diet;
- fats (exclusively vegetable) are present in minimal amounts;
- Protein foods for better digestion are supplemented with a small amount of vegetables and fruits.
Carbohydrates are known to be 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 on a protein diet should be taken in small portions every 2.5-3 hours, 5-6 times a day, while doing fitness daily.
- Particular attention should be paid to the quality of the products.Sausages, smoked meats and semi-finished products from the supermarket should definitely be excluded, because in their preparation first-class meat and fat are not always used.It also includes all kinds of herbal and chemical additives - preservatives, colorings, flavorings, etc.
- Preference should be given to lean varieties of meat, poultry and fish, since the abundance of lipids prevents the complete absorption of protein.In this regard, it is better to avoid eating salmon, catfish, goose and duck, cod liver, pork and beef breast.
Contraindications and disadvantages of the protein diet
A 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 useful substances necessary for a person.In addition, high amounts of protein in the diet can lead to acidification of the blood, as indicated by a pH reading that falls below 7.35–7.45.In this case, the body requires more calcium, which begins to be released from the bones.This threatens the development of osteoporosis.Therefore, a protein diet can be used for a maximum of one week and then take a long break.Nutritionists, for the most part, say that such a diet can be applied only once every six months, and some experts adhere to a stricter approach: no more than once a year, as this creates a large load on the organs of the digestive system.
The following side effects can occur with a protein diet:
- Animal proteins take a long time to digest, and when carbohydrates and fiber are in short supply, this process takes even longer.As a result, food stays longer in the intestines, the processes of rotting and fermentation become more intense, which leads to flatulence and bad breath.
- The load on the kidneys increases, which can cause swelling of the legs and bags under the eyes, as well as the liver.
- Due to the slow digestion of food, constipation and exacerbation of gastritis and enterocolitis are possible.
- There may be spikes in blood pressure, an increase in cholesterol levels is possible, and the risk of thrombosis increases.
- We feel tired faster and people get irritated more easily.
- In women, hormonal imbalance and ovarian dysfunction are possible.
It follows from the above that the protein diet is contraindicated in the following conditions:
- kidney and liver diseases;
- gout, diabetes, poor blood clotting;
- chronic diseases of the gastrointestinal tract;
- pregnancy and breastfeeding.
It is also not suitable for the elderly, people with cardiovascular diseases and teenagers.
Those with a sweet tooth will probably have a hard time with this diet.They may experience increased fatigue and nervousness due to a lack of carbohydrates.Often after completing the course, they again accept high-calorie sweets, quickly returning the lost pounds.But for carnivores, this will not be a burden.
The main advantage of the diet is a constant feeling of satiety, since protein foods are processed longer.In addition, protein foods help build muscle mass, so this type of nutrition is very suitable for bodybuilders to dry their body.
Prohibited and permitted foods on a protein diet
A protein diet completely excludes the following foods:
- sweets (cakes, sweets, candies and other desserts, including natural honey);
- sweet fruits (banana, persimmon, dates, figs, apricots, grapes, watermelons);
- flour dishes, pasta and bakery products;
- fried and spicy foods, sauces, sausages, smoked meats, marinades;
- potatoes, legumes, cereals;
- animal fats;
- sugary drinks, sodas, alcohol, juices from the store.
Instead, 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;
- offal dishes (liver, tongue, lung, kidney)
- raw, boiled eggs, omelets;
- low-fat milk and fermented milk products;
- mushrooms;
- low-fat cheese;
- unsweetened pears, dried and fresh apples (preferably green), kiwis, citrus fruits, sour fruits;
- tomatoes, cabbage, cucumbers, zucchini, vegetables;
- sugar substitutes;
- oats, brown rice, buckwheat, bran;
- vegetable oil (linseed, olive);
- water - 1.5 liters per day, tea, coffee without sugar, fresh juices.
The weight of one portion eaten at a 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 ancillary products.They contain fiber, which is necessary for normal digestion, since protein foods cause constipation.Normally, a person also needs carbohydrates;on a protein diet, they are replaced with oatmeal or brown rice.The proportion of these products can be increased if fatigue has increased significantly or dizziness has appeared.You can also take additional 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 as simple meals as possible.
- Meat, fish and poultry can be boiled, stewed, grilled or baked in the oven with a minimum amount of vegetable oil, and also steamed.
- You should not get carried away with spicy spices and additives or add too much salt or pepper to your dishes.For spiciness, you can add just a little mustard.
- Sausages from the store are not suitable for a protein diet.
- Low-fat fermented milk products - cottage cheese, hard cheeses - fit perfectly into a protein diet.
- For dinner, you can drink protein shakes, which are sold in sports stores as sports nutrition, especially during heavy physical exertion.
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 separate meals.The longer you stick to the diet, the more vitamins and trace elements it should contain.
An approximate power supply diagram might look like this:
- 1st breakfast: yogurt without fillers (options: low-fat kefir, cottage cheese, two eggs), tea or coffee;
- 2nd breakfast: green apple (orange, grapefruit, kiwi);
- lunch: chicken (fish, beef) 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, the protein diet is maintained for 5-7 days, less often - 14 days.Extremely rarely, if the body easily tolerates such a diet, 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 their 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 diet menu for 14 days usually contains more oatmeal, brown rice, buckwheat and vegetables.
Types of protein diets
There are many options for protein diets.They all belong to the low-carb group and follow the same principle – more protein, less carbohydrates.
- One of the most popular options is the egg diet.It is relatively easy to tolerate, as the daily diet is quite balanced.Fats are also expected to be avoided and carbohydrates to be limited, but fruits and vegetables are allowed in fairly large amounts.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 soybeans.There are carbohydrates and fats, but in limited quantities.Salt, sugar, baked goods from white wheat 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 diet is cottage cheese.In this case, the emphasis 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 lactation
Proteins are especially necessary during pregnancy and breastfeeding, but the diet of a woman who gives birth or is breastfeeding should be balanced in all respects.During this period, a woman really needs fats, carbohydrates, vitamins, minerals, trace elements and other valuable substances, and a pure protein diet cannot provide all of this.Therefore, it is not recommended for pregnant and lactating women to adhere to it.
What to pay attention to
Nutritionists and doctors strongly do not advise switching to a protein diet without prior consultation with specialists, as this can worsen chronic diseases.In a two-week course, you should additionally take multivitamins, and in case of increased fatigue and irritability, the menu should be enriched with carbohydrates.It is strictly forbidden to combine such a meal with the intake of drugs and alcohol.
How to get out of a diet
You should gradually exit any diet so that the lost pounds do not return after a short time.First of all, you should not drastically increase the portion sizes.Previously excluded foods can be added little by little, but flour and sweets should be last 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 regular 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 applied very carefully and not for long.