The problem of excess weight is an urgent problem for many, but it can only be solved by combining exercise with diet. If you are serious about taking care of your body, losing weight and also creating beautiful muscle relief, you need to try a protein diet. It is one of the most effective, and you don't have to starve. Rather, the opposite! The food will be quite satisfying.
Let's remind that proteins are the main building block of our body. In addition, they perform a lot of other tasks to maintain life, so their presence in the daily diet of a person is mandatory. Proteins are composed of amino acids and are of plant and animal origin. The most valuable are animal proteins, which 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 deficiency of proteins, muscle mass begins to decrease, gradually being replaced by fat, immunity and resistance to stress decrease, fatigue sets in faster, and the condition of the skin, hair and nails deteriorates noticeably. Normally, a person needs 1 g of pure protein per day for each kilogram of weight.
The essence of the protein diet
The protein diet is based on the following principles:
- simple carbohydrates are completely excluded;
- proteins make up 60% of the daily diet;
- fats (exclusively vegetable) are present in a minimum amount;
- protein foods for better digestion are supplemented with a small amount of vegetables and fruits.
Carbohydrates are known to be the main sources of energy. When they are completely removed from the diet, an energy deficit occurs, and then the body begins to burn glycogen, and then fats.
- Food for 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 convenience foods from the supermarket should definitely be excluded, because they do not always use first-class meat and fats. In addition, it includes all kinds of herbal and chemical additives - preservatives, dyes, flavors, etc.
- Lean meats, poultry and fish should be preferred, because the abundance of lipids interferes with the full assimilation of protein. In this regard, it is better to refuse the use of salmon, catfish, goose and duck, cod liver, pork and beef brisket.
Contraindications and cons of a protein diet
A protein diet produces great results in a short period of time, however 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 nutrients that a person needs. In addition, a large amount of protein in the diet can lead to acidification of the blood, as shown by the pH value, which 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, a protein diet can be used for a maximum of a 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 specialists adhere to a more rigorous approach: no more than once a year, because it creates a greater burden 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 in short supply, this process becomes even longer. As a result, food lingers in the intestines longer, the processes of decay and fermentation become more intense, which threatens 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 on the liver.
- Due to slow digestion of food, constipation, exacerbation of gastritis and enterocolitis are possible.
- Blood pressure surges may occur, cholesterol levels may rise, and the risk of thrombosis increases.
- The feeling of fatigue arises faster, people get irritated more easily.
- Women may have hormonal imbalance, malfunctioning of the ovaries.
From the above, it follows that a protein diet is contraindicated in the following conditions:
- kidney and liver diseases;
- gout, diabetes mellitus, poor blood clotting;
- chronic diseases of the gastrointestinal tract;
- pregnancy and lactation.
It is also not suitable for the elderly, people with cardiovascular diseases, adolescents.
Sweets are likely to struggle with this diet. They may experience increased fatigue and nervousness due to carbohydrate deficiency. Often, after completing the course, they are again taken for high-calorie sweets, quickly gaining the lost pounds. But it will not be a burden for meat-eaters.
The main benefit of a diet is that you feel full at all times, because protein takes longer to process. In addition, protein food contributes to the growth of muscle mass, so such a diet is very suitable for bodybuilders to dry the body.
Prohibited and Allowed Protein Diet Foods
Protein diet completely eliminates the following foods:
- sweets (cakes, pastries, sweets and other desserts, including natural honey);
- sweet fruits (banana, persimmon, dates, figs, apricots, grapes, watermelons);
- flour dishes, pasta and bakery products;
- fried and spicy dishes, sauces, sausages, smoked meats, marinades;
- potatoes, legumes, cereals;
- animal fats;
- sugary drinks, soda, alcohol, store juices.
Instead of them, you should see:
- lean meat and poultry (veal, beef, rabbit, skinless chicken, turkey fillet);
- lean fish, seafood, canned fish in oil;
- offal dishes (liver, tongue, lungs, kidneys)
- raw, boiled eggs, omelets;
- low-fat milk and fermented milk products;
- low-fat cheese;
- unsweetened pears, dried and fresh apples (preferably green), kiwi, citrus fruits, sour berries;
- tomatoes, cabbage, cucumbers, zucchini, greens;
- sugar substitutes;
- oatmeal, brown rice, buckwheat, bran;
- vegetable oil (flaxseed, olive);
- water - 1. 5 liters per day, tea, coffee without sugar, fresh juices.
The mass of a portion eaten at one time should not exceed 250 grams, and the energy value of products per day should not exceed 1200 kcal. The main focus is on meat, while fruits, vegetables and bran are by-products. They contain fiber, which is essential for normal digestion, since protein foods can cause constipation. Normally, a person also needs carbohydrates, with a protein diet they are replaced with oatmeal or brown rice. The share of these products can be increased if fatigue has noticeably increased, dizziness has appeared. You can also additionally take multivitamins due to the poverty of their daily diet.
Protein in food
- When using a protein diet, it is recommended to prepare meals as simple as possible.
- Meat, fish and poultry can be boiled, stewed, grilled or baked in the oven with a minimum amount of vegetable oil, as well as steamed.
- You should not get carried away with hot spices and additives, salt or pepper dishes strongly. For piquancy, you can add only a little mustard.
- Store-bought sausages are not suitable for a protein diet.
- Sour milk products of low fat content - cottage cheese, hard cheeses - fit perfectly into the protein diet.
- For dinner, you can use protein shakes, which are sold in sports stores as sports nutrition, especially with great physical exertion.
Sample protein diet menu for the day
The protein diet is short-term (3-7 days) with three meals a day and long-term (usually 2 weeks) with split meals. The longer you stick to the diet, the more vitamins and minerals it should contain.
An example power plan 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, veal) with vegetables, brown rice, buckwheat, oatmeal (about five tablespoons);
- 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 kept for 5-7 days, less often - 14 days. It is extremely rare, if the body tolerates such nutrition easily, it is adhered to for a month, however, doctors strongly recommend not to experiment. The protein diet menu for the week usually contains a small amount of vegetables and fruits, but as its duration increases, their number should increase. And if there is severe fatigue and drowsiness, it is better to increase the amount of carbohydrates. Therefore, in the protein diet menu, there is usually more oatmeal, brown rice, buckwheat and vegetables for 14 days.
Types of protein diets
There are many protein diet options. All of them are included in the group of low-carb and are based on one principle - more protein, fewer carbohydrates.
- One of the more popular options is the egg diet. It is relatively easy to tolerate because the daily diet is fairly balanced. Avoiding fat and limiting carbohydrates is also suggested, but fruits and vegetables are allowed in fairly large quantities. Eggs, chicken or quail, are eaten boiled or baked in the oven in the form of an omelet.
- The Japanese diet is based on seafood, fish, rice and soy. Carbohydrates and fats are present, but in limited quantities. Salt, sugar, baked goods made from white wheat flour are completely excluded. It is also allowed to eat cabbage, eggplant, zucchini, carrots, tomatoes, lean beef, chicken, eggs, unsweetened fruits, low-fat dairy products, whole grain bread.
- Another type of protein diet is cottage cheese. In this case, the emphasis is on dairy products and herbs.
- The Ducan Diet initially permits skinless chicken, turkey, fish, low-fat dairy products, a spoonful of oat bran per day, and a few days later vegetables are introduced.
Protein diet during pregnancy and lactation
Proteins are especially necessary during pregnancy and lactation, but the diet of a woman expecting or nursing a baby should be balanced in all respects. A woman during this period 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 to adhere to it for pregnant and lactating women.
What to look for
Nutritionists and physicians strongly advise against switching to a protein diet without prior consultation with specialists, because it can exacerbate 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 forbidden to combine such food with medication and alcohol.
How to get out of the diet
You need to leave any diet gradually so that after a short time the lost kilograms do not return. Above all, do not oversize portion sizes. Previously excluded foods 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 need to continue to eat lean meat, fish, dairy products. Alcohol is allowed no earlier than 5 days after switching to a regular diet.
The main advantage of a protein diet is that it allows you to remove 3-5 kilograms in a matter of days without fasting, but it should be used very carefully and not for long.