A protein diet is the easiest 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 their body weight.
The essence of a protein diet
The nutrition plan is based on a change in diet, which consists of reducing (or eliminating) the consumption of carbohydrates and fats and increasing the proportion of protein-containing foods.
In addition, you should consume plenty of fiber and drink plenty of water.Otherwise, digestive problems may occur.
The amount of carbohydrates and fats allowed on the protein menu is determined by lifestyle, age, health status and other factors.For example, a caster or bricklayer needs to consume at least 30g of fat and 100g of carbohydrates daily to restore the body.An office worker who is sedentary most of the time does not need to consume fats and carbohydrates in such quantities - the protein plan may be more strict.
Working principle
Weight loss on a protein diet is achieved through a variety of positive processes in the body.The main reason is a reduced 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 the pancreas to increase the rate of production of the compound.
Another factor in losing weight on a protein diet is reducing the calorie content of the diet.Due to the reduction in the total volume of food and its components, an energy deficit is created in the body, to replenish which subcutaneous fat is used.
A protein menu helps to speed up metabolism, so the calories consumed are used by the body to release energy and are not stored as deposits in problem areas.
During a diet, it is strictly forbidden to starve, as this slows down metabolism and reduces fat burning.At least 4 meals should be eaten on each of the seven days of the week.
Advantages and disadvantages
The main advantage of protein nutrition is weight loss from fat alone.At the same time, muscle mass is retained.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, giving the body a bony appearance.
Another advantage of the protein menu is the ability to maintain a feeling of satiety for a long period of time.A diet containing carbohydrates, on the other hand, triggers a feeling of hunger just 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 in the menu.
Due to the large amount of meat and the 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 plenty of water.
Types of protein diets
Although the essence of the regimen is to reduce fats and carbohydrates while increasing proteins, there are several ways to apply the diet.
The most popular diets are:
- Dukan.Based on a diet high in protein and moderate in complex carbohydrates.The menu consists of low-fat cottage cheese, meat, eggs and fish.The diet is implemented in several stages over 1-4 weeks.
- Malysheva.Combines the principles of fractional nutrition and a low-carbohydrate menu.It is diverse and highly effective - if you follow the rules, the weight will not return after the diet ends.
- “Kremlevskaya”.It is based on limiting the amount of food consumed while moderately reducing carbohydrates.Duration - 12-14 days.
- “Sport” involves reducing carbohydrates to 50g per day.The menu is based on foods containing protein and fiber.Fats of vegetable origin (linseed oil or olive oil) are used.It is designed to last from 2 weeks to several months - it all depends on the level of preparation and the physical condition of the person.
The “sports” diet is psychologically the most difficult.However, it allows you to burn fat and preserve muscle as quickly as possible.
Allowed and forbidden foods
During a protein diet, you should completely avoid sweets and starchy foods.It is necessary to reduce processed meats, smoked foods, soups and soda as much as possible.
The 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.
Allowed foods on a protein diet:
- legumes (beans, peas, beans);
- lean meat and chicken;
- fish and seafood;
- eggs;
- Cottage cheese;
- nuts;
- fresh vegetables with a low starch content (cabbage, cucumbers, tomatoes).
It is also recommended to reduce the amount of table salt to 3 g per day - more of it leads to fluid retention in the body and slows down the process of losing weight.
Diet duration
How long you follow 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 more quickly can be harmful to your health.At the same time, the diet should be introduced slowly and the amount of carbohydrates and fats should be gradually reduced.The main carbohydrate-free phase should not last longer than 3-4 weeks.
Athletes who follow a protein diet can burn fat much faster - 5-7 kg within 2-4 weeks, this is normal practice.However, such speed will only cause harm to an ordinary person.
Protein norm per day
The amount of an element needed in a diet is determined by age, weight, lifestyle, occupation and other factors.The exact value can only be determined by a nutritionist or fitness trainer who analyzes the personal data of his ward.
On average, a person whose work is not associated with 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 should consume 105-140 g of protein per day.
Sample menu for the week
An example of a diet for 7 days.The dietary 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 cutlets, tomato salad | Grilled chicken fillet, vegetables |
| Wednesday | Low-fat cottage cheese | Chicken fillet cutlet, fresh vegetables | Greek salad |
| Thursday | Omelette without flour | 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 | Omelette without flour | 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.