The problem of excess weight is a pressing issue for many, but it can be solved only by combining physical 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 need to be hungry.Quite the opposite!The food will be quite filling.
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 protein deficiency, muscle mass begins to decrease, gradually replaced by fat, immunity and resistance to stress decrease, fatigue occurs more quickly, and the condition of the skin, hair and nails deteriorates noticeably.Normally, a person needs 1g of pure protein per day for every kilogram of body weight.
The essence of a 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 minimal amounts.
- Protein foods for better digestion are supplemented with a small amount of vegetables and fruits.
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 then fats.
- Food in a protein diet should be taken in small portions every 2.5-3 hours, 5-6 times a day, while exercising daily.
- Special attention must be paid to the quality of the products.Sausages, smoked meats and semi-processed products from the supermarket should definitely be excluded, because first-class meats and fats are not always used in their preparation.In addition, it includes all kinds of plant and chemical additives - preservatives, dyes, flavors, etc.
- Lean varieties of meat, poultry and fish should be preferred, because the abundance of lipids prevents complete absorption of protein.In this regard, it is best to avoid eating salmon, catfish, goose and duck, cod liver, pork and beef brisket.
Contraindications and disadvantages of a protein diet
A protein diet gives excellent results in a short time, but 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, trace elements and other beneficial substances that are necessary for a person.Additionally, high amounts of protein in the diet can lead to acidification of the blood, as evidenced by a pH reading 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, a protein diet can be used for a maximum period of one week and then take a long break.Nutritionists mostly say that such a diet can be implemented only once every six months, and some experts take a stricter 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, the food remains longer in the intestines, the processes of putrefaction and fermentation become more intense, which leads to flatulence and bad breath.
- The load on the kidneys increases, which can cause swelling in the legs and bags under the eyes, as well as in the liver.
- Due to the slow digestion of food, constipation and exacerbation of gastritis and enterocolitis are possible.
- There may be increases in blood pressure, cholesterol levels may increase and the risk of blood clots increases.
- You feel tired more quickly and people get irritated more easily.
- In women, hormonal imbalance and ovarian dysfunction are possible.
From the above it follows that the 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 lactation.
It is also not suitable for the elderly, people with cardiovascular diseases and teenagers.
Sweet tooth lovers will probably struggle with this diet.They may experience increased fatigue and nervousness due to a lack of carbohydrates.Often, after completing the course, they go back to high-calorie sweets, quickly gaining back the lost pounds.But for meat eaters it will not be a burden.
The main advantage of the diet is the constant feeling of satiety, because protein foods take longer to process.In addition, protein foods help build muscle mass, so this type of diet is very suitable for bodybuilders to dry their bodies.
Prohibited and permitted foods in a protein diet
A protein diet completely excludes the following foods:
- sweets (cakes, pastries, candies and other desserts, including natural honey);
- sweet fruits (banana, persimmon, dates, figs, apricots, grapes, watermelons).
- flour dishes, pasta and bakery products.
- fried and spicy foods, sauces, sausages, smoked meats, marinades.
- potatoes, legumes, grains;
- animal fats;
- sweet drinks, soda, alcohol, juices from store.
Instead, the following should appear on your table:
- lean meat and poultry (beef, veal, rabbit, skinless chicken, turkey fillet).
- lean fish, seafood, canned fish in oil.
- offal dishes (liver, tongue, lungs, kidneys)
- raw, boiled eggs, scrambled eggs.
- low-fat milk and fermented milk products;
- mushrooms;
- low-fat cheese;
- pears without sugar, dried and fresh apples (preferably green), kiwis, citrus fruits, sour berries.
- tomatoes, cabbage, cucumbers, zucchini, greens.
- sugar substitutes;
- oatmeal, brown rice, buckwheat, bran;
- vegetable oil (linseed, olive).
- water – 1.5 liters per day, tea, coffee without sugar, fresh juices.
The weight of a 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 plant fibers 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 share of these products can be increased if fatigue has increased noticeably or dizziness has appeared.You can also take extra multivitamins due to the lack of them in your daily diet.
Proteins in food
- When you are on a protein diet, it is recommended to prepare the simplest possible dishes.
- Meat, fish and poultry can be boiled, stewed, grilled or baked in a small amount of vegetable oil, as well as steamed.
- You should not get carried away with spicy seasonings and additives or add too much salt or pepper to your dishes.For spiciness, you can add just a little mustard.
- Store-bought sausages are not suitable for a protein diet.
- Low-fat fermented dairy products - cottage cheese, hard cheeses - fit perfectly into a protein diet.
- For dinner, you can drink protein drinks, which are sold in sports stores as sports nutrition, especially during intense physical activity.
Sample 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 separate meals.The longer you stick to the diet, the more vitamins and minerals it should contain.
An approximate feed diagram could be as follows:
- 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, beef) with vegetables, brown rice, buckwheat, oatmeal (about five spoons).
- afternoon snack: natural yogurt (low-fat cottage cheese, kefir, baked fermented milk, low-fat cheese).
- dinner: fish (veal, seafood, chicken) with vegetable salad, tea, fresh juice diluted with water.
Most often, a protein diet is maintained for 5-7 days, less often - 14 days.It is extremely rare if the body easily tolerates such a diet, followed for a month, but doctors strongly recommend not to experiment.A protein diet menu for a week usually contains a small amount of vegetables and fruits, but as its duration increases, their quantity should increase.And if you feel very tired and sleepy, it is better to increase the amount of carbohydrates.Therefore, the protein diet menu for 14 days usually contains more oatmeal, brown rice, buckwheat and vegetables.
Types of protein diet
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.He is also expected to avoid fats and limit carbohydrates, but fruits and vegetables are allowed in fairly large amounts.Eggs, chicken or quail, are eaten boiled or baked in the oven as an omelette.
- The basis of the Japanese diet is seafood, fish, rice and soybeans.Carbohydrates and fats are present, but in limited amounts.Salt, sugar, pastries made from white wheat flour are completely excluded.You are also allowed to eat cabbage, eggplant, zucchini, carrots, tomatoes, lean beef, 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 dairy products and greens.
- The Dukan diet initially allows skinless chicken, turkey, fish, low-fat dairy products, a spoonful of oat bran a day, and after a few days vegetables are introduced.
Protein diet during pregnancy and lactation
Proteins are especially necessary during pregnancy and lactation, but the diet of a woman who is expecting or breastfeeding 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 for pregnant and lactating women to adhere to it.
What to watch out for
Nutritionists and doctors categorically do not advise switching to a protein diet without prior consultation with specialists, because it can worsen chronic diseases.With a two-week course, you should additionally take multivitamins, and in case of increased fatigue and irritability, the menu should be enriched with carbohydrates.It is strictly forbidden to combine this diet with medication and alcohol.
How to get off the diet
You have to gradually come off any diet so that the lost pounds do not return after a while.First of all, you should not dramatically increase the size of portions.Foods previously excluded can be added slowly, 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 grains.You should continue to eat lean meat, fish and dairy products.Alcohol is allowed no earlier than 5 days after switching to a normal diet.
The main advantage of the protein diet is that it allows you to lose 3-5 kg in a few days without fasting, but it should be used very carefully and not for long.