Protein or protein diets are extremely popular among people wanting to lose weight, and are often followed by bodybuilders before a competition. After all, it helps to form a beautiful muscle for pain relief, as it effectively burns subcutaneous fat.
The main thing in this type of food
The essence of the protein diet is that it is suitable for those 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 some limitations, therefore it is contraindicated for children, pregnant women, people with chronic diseases and prone to blood clotting, as well as the elderly andpeople are too obese. They should better eat a dairy diet.
The principle of the protein diet is that a person can eat any amount of protein food during the day, but must significantly reduce their carbohydrate intake and almost completely eliminate fat. Because carbohydrates and fats are the main sources of energy for the body, and protein is a kind of "building material". They are essential for cell growth, but when they are broken down, the body gets less energy.
So the essence of a protein diet is that a person eats mostly protein foods and receives the substances necessary to maintain health, but at the same time excludes daily caloric needs.
Hence, the body is forced to compensate for the missing energy by breaking down the accumulated fats. Hence, a protein diet reduces body weight due to fat loss, not water or muscle mass. And losing weight is not about starving or eating monotonous foods, as often happens with other diets.
Protein source
The main sources of protein are: lean meat, low-fat cheese, chicken fillet, squid, turkey, fat-peeled, boiled eggs (no yolks), lean fish.
They should supplement the majority of their diet with the protein diet. And from sweets, cakes, potatoes, pasta, butter, fried foods and different sauces, you will have to give up completely.
The requirement for carbohydrates is included by adding a limited amount of berries, fruits (except bananas and grapes) and vegetables (carrots, cabbage, tomatoes, bell peppers, cucumbers). diet. Buckwheat and oats are acceptable. All of these products should best be steamed, boiled or baked without oils and fats.
Many foods can be eaten raw or made into salads. Although the diet is about avoiding fats entirely, it is sometimes possible to add a small amount of olive oil to a salad.
Eat several small meals, four to six times a day.
In the morning and daytime, you can eat protein-rich foods with carbohydrates, and in the evening only protein is allowed.
At the same time, you need to drink at least 1. 5 liters of clean water daily. You should follow this diet for four weeks to get tangible results.
Two weeks may be enough to lose 5 to 8 kilograms of weight.
However, you shouldn't stick to a protein diet for more than 8 weeks - it can lead to health problems. This is because the nature of the protein diet contradicts the standards of a balanced diet, resulting in the body becoming deficient in calcium, vitamins and trace elements. This leads to fatigue and deterioration of the skin and hair condition. Fortunately, this problem can be resolved by supplementing with complex vitamins and minerals.
In addition, protein nutrition over the long term increases the burden on the kidneys and increases blood cholesterol. So, like the vast majority of diets, it is suitable for young, healthy, and energetic people.