The problem of excess weight is a pressing issue for many, but it can only be solved by combining exercise with dietary nutrition.If you are serious about taking care of your body, losing weight and also creating beautiful muscle definition, you must try a protein diet.It is one of the most effective and you don't have to go hungry.On the contrary!The food will be quite plentiful.
Let's remember that proteins are the main building block of our body.In addition, they perform many other tasks to support life, 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, as they 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 replaced by fat, immunity and resistance to stress decrease, fatigue occurs faster, and the condition of the skin, hair and nails noticeably worsens.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 fruits and vegetables.
It is known that carbohydrates are 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 therefore fat.
- Food on a protein diet should be taken in small portions every 2.5-3 hours, 5-6 times a day, while doing physical activity every day.
- Particular attention should be paid to the quality of the products.Sausages, smoked meats and semi-finished products from the supermarket should absolutely be excluded, because top quality meat and fats are not always used in their preparation.In addition, it includes all kinds of herbal and chemical additives: preservatives, colorants, flavors, etc.
- Preference should be given to lean varieties of meat, poultry and fish, since the abundance of lipids interferes with the full absorption of proteins.In this regard it is best 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 cannot be recommended to everyone because it is not balanced.Due to the low content of fruits and vegetables, the body does not receive enough vitamins, microelements and other beneficial substances necessary for a person.Additionally, high amounts of protein in the diet can lead to acidification of the blood, as evidenced by a pH that falls below 7.35–7.45.In this case, the body requires more calcium, which begins to be removed from the bones.This threatens the development of osteoporosis.Therefore, you can use a protein diet for up to a week and then take a long break.Most nutritionists say that such a 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 large 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 in short supply, this process becomes even longer.As a result, food remains in the intestines longer, the processes of decomposition and fermentation become more intense, which leads to flatulence and bad breath.
- It increases the load on the kidneys, which can cause swelling in the legs and bags under the eyes, as well as the liver.
- Due to slow digestion of food, constipation and exacerbation of gastritis and enterocolitis are possible.
- You may experience increases in blood pressure, an increase in cholesterol levels and an increased risk of thrombosis.
- The feeling of tiredness occurs more quickly 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 breastfeeding.
It is also not suitable for the elderly, people with cardiovascular diseases and adolescents.
Sweet lovers will most likely find this diet difficult to tolerate.They may experience increased fatigue and nervousness due to carbohydrate deficiency.Often, after completing the course, they resume high-calorie sweets, quickly regaining the lost kilograms.But for meat eaters this will not be a burden.
The main benefit 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 their body.
Prohibited and allowed foods in a protein diet
A protein diet completely excludes the following foods:
- sweets (cakes, pastries, sweets and other sweets, including natural honey);
- sweet fruits (banana, persimmon, dates, figs, apricots, grapes, watermelons);
- dishes based on flour, pasta and baked goods;
- fried and spicy foods, sauces, sausages, smoked and marinated meats;
- potatoes, legumes, cereals;
- animal fats;
- sweet drinks, soda, alcohol, store-bought juices.
In their place, the following should appear on your table:
- 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, hard-boiled eggs, omelettes;
- low-fat milk and fermented milk products;
- mushrooms;
- low-fat cheese;
- unsweetened pears, dried and fresh apples (preferably green), kiwi, citrus fruits, sour berries;
- tomatoes, cabbage, cucumbers, courgettes, greens;
- sugar substitutes;
- oatmeal, brown rice, buckwheat, bran;
- vegetable oil (linseed, olive);
- water – 1.5 liters per day, tea, unsweetened coffee, fresh fruit 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.The main emphasis is 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 oatmeal or brown rice.The proportion of these products can be increased if tiredness has significantly increased or dizziness has appeared.You may also take additional multivitamins due to their lack in your daily diet.
Proteins in foods
- 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 make it spicy, you can add just a little mustard.
- Store-bought sausages are not suitable for a protein diet.
- Low-fat fermented milk products - cottage cheese, hard cheeses - fit perfectly into a protein diet.
- For dinner you can drink protein shakes, which are sold in sports shops 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 split meals.The longer you follow the diet, the more vitamins and trace elements it should contain.
An approximate power supply scheme could be 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 cooked milk, low-fat cheese);
- dinner: fish (veal, seafood, chicken) with vegetable salad, tea, fresh juice diluted with water.
Most often, the protein diet is maintained for 5-7 days, less often - 14 days.It is extremely rare that, if the body easily tolerates such nutrition, 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 fruits and vegetables, 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 menu of the protein diet for 14 days usually contains more oatmeal, brown rice, buckwheat and vegetables.
Types of protein diets
There are many options for protein diets.They all belong to the low-carb 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.It is also expected to avoid fats and limit carbohydrates, but fruits and vegetables are allowed in fairly large quantities.Eggs, chicken or quail, are eaten boiled or baked like an omelette.
- The basis of the Japanese diet is 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.You can also eat cabbage, eggplant, zucchini, carrots, tomatoes, lean meat, chicken, eggs, unsweetened fruit, low-fat dairy products and whole-grain 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 includes skinless chicken, turkey, fish, low-fat dairy products, a spoonful of oat bran per day and after a few days vegetables are introduced.
Protein diet during pregnancy and breastfeeding
Proteins are especially necessary during pregnancy and breastfeeding, but the diet of a pregnant or breastfeeding woman must be balanced in all respects.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 to adhere to it for pregnant and breastfeeding women.
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, you also need to take multivitamins, and in case of increased fatigue and irritability, the menu should be enriched with carbohydrates.It is strictly forbidden to combine such nutrition with taking drugs and alcohol.
How to get out of a diet
It is necessary to gradually abandon any diet so that the lost kilograms do not return after a short time.First of all, you shouldn't drastically increase your 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 must continue to eat lean meat, fish and dairy products.Alcohol is allowed no earlier than 5 days after switching to a regular diet.
The main advantage of the protein diet is that it allows you to lose 3-5 kilograms in a few days without fasting, but it should be used very carefully and not for long.