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 a 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, due to which it is contraindicated for children, pregnant women, people suffering from chronic diseases and prone to blood clots, as well as the elderly and too obese people. They are better off on a dairy-based diet.
The principle of a protein diet is that a person can eat any amount of protein food during the day, but significantly reducing the intake of carbohydrates and almost completely giving up fat. Since it is carbohydrates and fats that are the main source of energy for the body, and proteins are a kind of "building material". They are necessary for the growth of cells, but when they are broken 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 calorie requirement.
As a result, the body is forced to compensate for the missing energy by breaking down fat deposits. Thus, a protein diet reduces body weight by losing fat and not water or muscle mass. And losing weight does not have to suffer from hunger or eat monotonous food, which often happens with other diets.
The main sources of protein are: lean meat, low-fat cottage cheese, chicken fillet, squid, turkey meat, peeled from fat, boiled eggs (without yolk), lean fish.
They should make up the bulk of the diet with a protein diet. And from sweets, pastries, potatoes, pasta, butter, fried foods and various sauces, you will have to completely abandon.
The need for carbohydrates is covered by adding a limited amount of berries, fruits (except for bananas and grapes) and vegetables (carrots, cabbage, tomatoes, bell peppers, cucumbers) to the diet. Buckwheat and oatmeal are acceptable. All these products should preferably be steamed, boiled or baked without oil and fat.
Many foods can be eaten raw or made into salads. Although the diet is about cutting out fat altogether, 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 together with carbohydrates, and in the evening, only proteins are allowed.
At the same time, you need to drink at least 1. 5 liters of clean water daily. It is recommended to follow this diet for four weeks to get visible results.
Two weeks may be enough to lose five to eight kilograms of weight.
But it is highly undesirable to stick to a protein diet for more than eight weeks - this can lead to health problems. This is due to the fact that the essence of the protein diet contradicts the norms of a balanced diet, as a result of which the body begins to experience a calcium deficiency, 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.
Also, 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.