Protein or protein diets are extremely popular with those looking to lose weight and are often followed by bodybuilders before competing. After all, it helps to form beautiful muscle relief as it burns subcutaneous fat very effectively.
The main thing in this type of food
The essence of a protein diet is that it is suitable for people who cannot limit the amount of food they eat, as well as for those who cannot imagine their daily diet without meat or fish.
However, it has a number of drawbacks, which is why it is contraindicated for children, pregnant women, people suffering from chronic diseases and prone to blood clots, as well as the elderly and overly obese people. They are best on a dairy-based diet.
The principle of a protein diet is that a person can eat any amount of protein foods during the day, but significantly reducing carbohydrate intake and almost completely eliminating fat. Since carbohydrates and fats are the main source of energy for the body, and proteins are a kind of "building material". They are necessary for cell growth, but when they break down, the body receives little energy.
Therefore, the essence of the protein diet is that a person eats mainly protein foods and receives the substances necessary to maintain health, but at the same time does not cover the daily caloric requirement.
As a result, the body is forced to make up for the missing energy by breaking down fat stores. Therefore, a protein diet reduces body weight by losing fat, not water or muscle mass. And to lose weight you do not have to starve or eat monotonous foods, as is often the case with other diets.
Protein sources
The main sources of protein are: lean meat, low-fat cottage cheese, chicken fillet, squid, turkey meat, fat peeled, hard-boiled eggs (without yolk), lean fish.
They should make up the majority of the diet with a protein diet. And from sweets, cakes, potatoes, pasta, butter, fried foods and various sauces, you will have to give up completely.
The carbohydrate need is met by adding a limited amount of berries, fruits (except bananas and grapes) and vegetables (carrots, cabbage, tomatoes, bell peppers, cucumbers) to the diet. Buckwheat and oats are acceptable. All of these products must be steamed, boiled, or baked without the use of oil and fat.
Many foods can be eaten raw or in salads. Although the diet consists of completely eliminating fat, it is sometimes possible to add a small amount of olive oil to salads.
Eat small meals, four to six times a day.
In the morning and during the day, you can eat protein foods along with carbohydrates, and in the evening, only protein is allowed.
At the same time, you need to drink at least 1. 5 liters of clean water a day. It is recommended to follow this diet for four weeks to obtain visible results.
Two weeks may be enough to lose five to eight kilograms of weight.
But it is highly undesirable to follow a protein diet for more than eight weeks; this can lead to health problems. This is due to the fact that the essence of a protein diet contradicts the norms of a balanced diet, as a result of which the body begins to experience a deficiency of calcium, a lack of vitamins and microelements. This leads to fatigue and deterioration of the condition of the skin and hair. Fortunately, this problem can be solved by taking vitamin and mineral complexes.
Furthermore, long-term protein nutrition increases the burden on the kidneys and increases blood cholesterol levels. Therefore, like the vast majority of diets, it is suitable for young, healthy and energetic people.