The problem of excess weight is a pressing issue for many, but it can only be solved by combining physical exercise with dietary nutrition.If you seriously decide to take care of your body, lose weight and also create beautiful muscle definition, you should try a protein diet.It is one of the most effective and there is no need to starve.Quite the opposite!The food will fill you up quite a bit.
Let us remember that proteins are the main building element of our body.Additionally, they perform many other life-sustaining tasks, so their presence in a person's daily diet is mandatory.Proteins are made up of amino acids and are of plant and animal origin.Animal proteins are considered the most valuable and contain 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, gradually being replaced by fat, immunity and resistance to stress decrease, fatigue appears more quickly, and the condition of the skin, hair and nails worsens noticeably.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;
- proteins make up 60% of the daily diet;
- fats (exclusively vegetable) are present in minimal quantities;
- 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.
- Foods with a protein diet should be taken in small portions every 2.5 to 3 hours, 5 to 6 times a day, while doing daily physical exercise.
- Special 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 premium meats and fats are not always used in their preparation.In addition, it includes all types of vegetable and chemical additives: preservatives, colorings, aromas, etc.
- Preference should be given to lean varieties of meat, poultry and fish, because the abundance of lipids interferes with the full absorption of protein.In this sense, it is better to avoid eating salmon, catfish, goose and duck, cod liver, pork breast and beef.
Contraindications and disadvantages of a protein diet.
A protein diet gives excellent results in a short time, but it cannot be recommended to 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 man.Additionally, high amounts of protein in the diet can cause acidification of the blood, as evidenced by a pH reading that falls 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 follow a protein diet for up to a week and then take a long break.Nutritionists mostly say that this diet can be applied only once every six months, and some experts adhere to a more strict approach: no more than once a year, because it creates a huge load on the organs of the digestive system.
The following side effects may occur with a protein diet:
- Animal proteins take a long time to digest, and when carbohydrates and fiber are scarce, this process becomes even longer.As a result, food remains in the intestines longer, decomposition and fermentation processes become more intense, which causes flatulence and bad breath.
- The load on the kidneys increases, which can lead to swelling in 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 sudden increases in blood pressure, an increase in cholesterol levels is possible, and the risk of thrombosis increases.
- Feel tired faster and people get irritated more easily.
- In women, hormonal imbalances and ovarian dysfunction are possible.
From the above it follows that a 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 lactation.
It is also not suitable for the elderly, people with cardiovascular diseases and adolescents.
Sweet lovers will probably find it difficult to tolerate this diet.They may experience increased fatigue and nervousness due to carbohydrate deficiency.Often, after completing the course, they again consume high-calorie sweets and quickly regain the lost kilograms.But for meat eaters this 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 nutrition is very suitable for bodybuilders to dry out their body.
Prohibited and permitted foods on a protein diet.
A protein diet completely excludes the following foods:
- sweets (cakes, pastries, sweets and other desserts, including natural honey);
- sweet fruits (banana, persimmon, dates, figs, apricots, grapes, watermelons);
- flour dishes, pastas and bakery products;
- fried and spicy foods, sauces, sausages, smoked meats, marinades;
- potatoes, legumes, cereals;
- animal fats;
- sweet drinks, soft drinks, alcohol, store-bought juices.
Instead of them, the following should appear on your table:
- lean meats and poultry (veal, veal, rabbit, skinless chicken, turkey fillet);
- lean fish, shellfish, canned fish in oil;
- offal dishes (liver, tongue, lungs, kidneys)
- raw boiled eggs, omelettes;
- skimmed milk and fermented milk products;
- fungus;
- low fat cheese;
- unsweetened pears, dried and fresh apples (preferably green), kiwi, citrus fruits, berries;
- tomatoes, cabbage, cucumbers, zucchini, herbs;
- sugar substitutes;
- oats, brown rice, buckwheat, bran;
- vegetable oil (linseed, olive);
- water – 1.5 liters per day, tea, unsweetened coffee, natural juices.
The weight of one portion consumed at a time should not exceed 250 grams, and the energy value of food per day should be 1200 kcal.Special emphasis is placed on meat, and fruits, vegetables and bran are auxiliary products.They contain fiber necessary for normal digestion, since protein foods cause constipation.Normally, a person also needs carbohydrates;With a protein diet, they are replaced with oats or brown rice.The proportion of these products can be increased if fatigue has increased noticeably or dizziness has appeared.You can also take additional multivitamins due to their lack in your daily diet.
Protein in food
- When following a protein diet, it is recommended to prepare the simplest dishes possible.
- Meat, fish and poultry can be boiled, stewed, grilled or baked with a minimum amount of vegetable oil, and also steamed.
- You should not get carried away with spicy seasonings and additives, nor add too much salt or pepper to your dishes.To give it a spicy touch, you can add just a little mustard.
- Store-bought sausages are not suitable for a protein diet.
- Low-fat fermented dairy 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 intense physical activity.
Example of a 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 divided meals.The longer you follow the diet, the more vitamins and microelements it should contain.
An approximate feeding diagram could be as follows:
- 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 tablespoons);
- snack: natural yogurt (skimmed cottage cheese, kefir, fermented baked milk, skimmed cheese);
- dinner: fish (beef, seafood, chicken) with vegetable salad, tea, fresh juice diluted in water.
Most often, a protein diet is maintained for 5-7 days, less often - 14 days.It is extremely rare that, if such nutrition is easily tolerated by the body, it is followed for a month, but doctors strongly recommend not to experiment.A protein diet menu for a week usually contains a small amount of vegetables and fruits, but as its 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 oats, brown rice, buckwheat and vegetables.
Types of protein diets
There are many options for protein diets.They all belong to the low carbohydrate group and are based on the same principle: more protein, less carbohydrates.
- One of the most popular options is the egg diet.It is relatively easy to tolerate because the daily diet is quite balanced.Fats are also expected to be avoided and carbohydrates limited, but fruits and vegetables are allowed in fairly large quantities.Eggs, chicken or quail, are eaten boiled or baked in the form of an omelet.
- The basis of the Japanese diet is seafood, fish, rice and soy.Carbohydrates and fats are present, but in limited quantities.Salt, sugar and baked goods made with white wheat flour are completely excluded.You are also allowed to eat cabbage, eggplant, zucchini, carrots, tomatoes, lean meat, chicken, eggs, unsweetened fruits, low-fat dairy products and whole wheat 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, a tablespoon of oat bran a day and after a few days vegetables are introduced.
Protein diet during pregnancy and lactation.
Proteins are especially necessary during pregnancy and lactation, but the diet of a pregnant or lactating woman 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 its pure form cannot provide all this.Therefore, it is not recommended for pregnant and lactating women to comply.
What to pay attention to
Nutritionists and doctors categorically advise against switching to a protein diet without prior consultation with specialists, because it can aggravate chronic diseases.With a two-week course, it is necessary to additionally take multivitamins, and in case of increased fatigue and irritability, the menu should be enriched with carbohydrates.It is strictly prohibited to combine such nutrition with the intake of medications and alcohol.
How to get off a diet
It is necessary to abandon any diet gradually so that the lost kilograms do not return after a short time.First of all, you should not drastically increase portion sizes.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 cereals.You should continue to eat lean meats, fish, and dairy products.Alcohol consumption is allowed no earlier than 5 days after transitioning to a regular diet.
The main advantage of the protein diet is that it allows you to lose 3 to 5 kilograms in a matter of days without fasting, but it must be used very carefully and not for a long time.