Protein or protein diets are extremely popular among those looking to lose weight, and are often followed by bodybuilders before competition. After all, it helps to form a nice muscle relief because it burns subcutaneous fat very effectively.
The essentials 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 those who cannot imagine their daily diet without meat and fish. .
However, it has a number of disadvantages, due to which it is contraindicated for children, pregnant women, people with chronic diseases and prone to blood clots, as well as the elderlyand too obese. They are better off with a dairy-based diet.
The premise of a protein diet is that a person can eat any amount of protein foods during the day, but dramatically reducing carbohydrate intake 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 cell growth, but when broken down, the body receives little energy.
Therefore, the essence of the protein diet is that a person mainly eats protein foods and receives the necessary substances for maintaining good health, but at the same time does not cover the daily caloric needs.
As a result, the body is forced to make up for the missing energy by breaking down fatty deposits. So, a protein diet reduces body weight due to loss of fat, not water or muscle mass. And losing weight doesn't have to go hungry or eat monotonous foods, which often happens with other diets.
Sources of protein
The main sources of protein are: lean meat, low fat cottage cheese, chicken fillet, squid, turkey meat peeled from fat, soft-boiled eggs (without yolk), fishskinny.
They should be the bulk of the diet along with a protein diet. And sweets, pastries, potatoes, pasta, butter, fried foods and various sauces, you will have to give up completely.
The carbohydrate need is covered by adding a limited amount of berries, fruits (except for bananas and grapes) and vegetables (carrots, cabbage, tomatoes, peppers, cucumbers) to the diet. Buckwheat and oats are acceptable. All these products should be steamed, boiled or baked without oil and fat.
Many foods can be eaten raw or made into salads. Although the diet avoids fat completely, 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 with carbohydrates, and in the evening only protein is allowed.
At the same time, you should drink at least 1. 5 liters of clean water per day. It is recommended to follow this diet for four weeks to get visible results.
Two weeks can be enough to lose five to eight kilograms of weight.
But it is strongly advised not to follow a protein diet for more than eight weeks - it 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 suffer from calcium deficiency, 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.
In addition, long-term protein nutrition increases the load on the kidneys and increases blood cholesterol levels. Therefore, like the vast majority of diets, it is suitable for young, healthy and energetic people.