How many times have you had to re-read a number of highly effective diets that help a person get rid of subcutaneous fat? Do you know why there are more than 10, 000 options for various weight loss activities in the world? It’s simple: because 90% of them are ineffective. A protein diet for weight loss is a good option, but can also be ineffective if used incorrectly. How to use proteins for weight loss without harm to health with maximum results?
How to lose weight on a protein diet?
To get rid of subcutaneous fat, you need to know the physiological needs of the body, understand when to consume carbohydrates, and when protein and be able to listen to your body, which gives an unlimited number of stimuli, in case we make the wrong diet.
Surely most of you already know that if you limit your intake of sweet and complex carbohydrates, it is possible to achieve significant weight loss, the specific figure depends on the percentage of fat in the human body. This can be called a low carb diet, which is a very effective way to get rid of fat. The caloric deficit created by reducing carbohydrate intake is fully compensated by fats. As a result, people lose weight by limiting the use of carbohydrates in their diet.
What happens if we completely eliminate carbohydrates from our diet?
Will we get a better way to lose weight? Our answer: of course, yes. This diet was especially popular during the golden era of bodybuilding, and was widely promoted by Vince Gironde. You just need to look at his photo and it will immediately become clear why he recommended it. The name of this one of the best, according to many nutritionists, method of efficient fat burning is a protein diet.
Protein diet for weight loss diet is a carbohydrate-free diet consisting only of protein products and healthy body fats. Calories from carbohydrates are completely compensated by animal proteins. This approach enables not only the most efficient removal of fat, but also the acceleration of metabolism and the preservation of muscle tissue as much as possible.
Many dieters practically do not take into account the last two aspects: their main goal is simply to reduce the total daily calorie intake, which does not have a very positive effect on the condition of the person who is losing weight.
A sudden decrease in calorie intake in the body is considered life threatening, it starts to slow down the metabolism and transports all the food consumed into the subcutaneous fat, using muscle fibers for energy consumption. So it turns out that at the end of this method of weight loss a person creates ideal conditions for weight gain and does everything to burn muscle mass. We hope you have now lost the desire to try the famous mono diet?
Basic principles of protein diet
When we create an environment in which carbohydrates are completely lacking, ketone bodies begin to be released from subcutaneous fat, which is the main source of supply to the brain and nervous system.
To make it clearer, it is necessary to explain that all the foods we eat contain more or less three nutrients, and each of them performs its function of life support of the body. These are fats, proteins and carbohydrates:
- Proteinis a building material for our body, because energy is used in extremely rare cases.
- Fatis stored energy that is stored in emergencies, and fat is also used to protect internal organs.
- Carbohydratesare fully responsible for supplying our body with energy.
Now it's clearer why we want to eat sweet or complex carbs when we're hungry? Because carbohydrates are the main source of energy for our body, and proteins and fats remain in reserve. Therefore, in everyday life you want to eat just sweet and complex carbohydrates: this is the most effective way to provide energy to the body. And that’s why people don’t like to exclude foods that contain carbohydrates from their diet. The body does not understand that a person is intentionally turning off the main source of energy. Your body thinks you are in difficult living conditions and hunger is expected. If carbohydrates do not start flowing as soon as possible, the body will be forced to unpack fat reserves in an emergency.
What happens if you continue to limit your carb intake?
First, your body will use up all its glycogen stores, which will last for a short time, and only after that will it completely switch to an autonomous diet due to protein and fat. The protein diet has a large number of positive reviews from people who have achieved amazing results thanks to this weight loss method. To be honest with you, everyone in the diet world is basing the protein weight loss method. Read any mono-diet carefully, and between the lines you will see the basics we cover in our article. Of course, if the author has presented it correctly to the child you are going to read.
It is important to add an important item that leaving about 50 grams of carbohydrates on a solid protein diet will not cause a rise in a person’s blood glucose. This means that the body will continue to feed on adipose tissue to ensure a positive energy balance in the body.
Should you eliminate carbohydrate intake on a protein diet?
This conclusion has a lot of pluses and one small minus. The positive side is that complete removal of carbohydrates leads to a rapid depletion of glycogen stores, and this provokes the body to start using fat stores as soon as possible. And the reason for everything is our old friend insulin. Its presence or absence is what determines what type of energy the body will expend. Here everything is simple: the less carbohydrates you eat, the less insulin is secreted. An attack of this hormone completely blocks the process of lipolysis (breakdown of adipose tissue). It can be concluded that a protein diet eliminates the insulin wave and activates the full effect of lipolysis.
What is the main disadvantage of a protein diet?
In order to maintain the normal functioning of the digestive system, it is necessary to at least occasionally ingest the fiber that is where? That's right, in carbs. Failure to do so can lead to problems such as constipation, which is completely unpleasant news. Therefore, we warmly recommend that you do not exclude vegetables such as cucumbers, tomatoes and cabbage from your diet on a protein diet. They will keep your gastrointestinal tract fully functional.
Damage to protein diet
Damage from a protein diet can only occur if you start consuming excessive amounts of protein and completely eliminate fiber from your diet. And all these actions will be applied for a long time, and then the breakdowns in the body will begin. Before using the above scheme, we strongly recommend that you consult your doctor and dietitian. Because there is a considerable list of diseases in which it is unacceptable to eat only protein foods. Good health to all and finally become the owners of the most charming figure in your city.
How long does a protein diet last?
- There is an option for a constant diet: for a long time you consume only protein, healthy fats and fiber. The
- Power Dietis only used on training days. Approximately two hours before your workout, do a load of carbs to supply your body with glycogen and significantly increase your exercise intensity. All other days protein diet.
- Cyclic use of protein diet. This option allows you to load carbohydrates once a week during the day. This will help you maintain maximum muscle mass and further boost your metabolism. This is the way we recommend the use to anyone who wants to make the body worthy of their spirit. Although you can experiment and choose the most suitable option for yourself.
What to eat with a protein diet: food
You probably won’t be surprised by the answer if we say it should be foods that contain animal proteins. It is best to use lean meats such as veal, beef, chicken breast and rabbit. From dairy products, choose foods that do not contain a large amount of fat, but you should not eat only low-fat kefir. The fat content of up to 10% is quite suitable. This is normal, no need to worry. "Remember, fats burn in the carbohydrate fire. " Be sure to eat fish: it not only contains protein, but is also a source of healthy omega fats. Don’t forget about eggs as a measure of assimilation among all the above products.
You should have 5 to 10 meals a day, in fact, the more the better. Therefore, all food must be prepared in the morning and evenly distributed in the containers: this allows you to open the container with food at any time of day and consume the required amount of food.
Example menu for the week
This is what a seven-day protein diet menu might look like or it could be extended by 14 days.
Monday
- packaging of low-fat cottage cheese;
- jar of yogurt, 1 grapefruit;
- 2 chicken breasts, broccoli, half a cup of kefir;
- jar of yogurt, grated medium carrot;
- 1 liter of non-carbonated mineral water, a glass of natural apple juice.
Tuesday
- yogurt, green apple;
- 100 g of any meat, cheese, tomato, 1 pepper;
- 200 g fish, salad of celery, carrots and ½ apples;
- 2 hard-boiled eggs, cabbage salad with primrose and lemon juice;
- 1 liter of water, 1 glass of currant juice.
Wednesday
- yogurt, a glass of strawberries;
- grainy fresh cheese with the addition of a tablespoon of chopped parsley, red pepper and tomato paste;
- 2 chicken breasts, a cup of spinach, half a cup of kefir;
- any stew, zucchini, 1 tomato, 2 tablespoons dill (you can mix vegetables and add 2 tablespoons of olive oil), 2 slices of ham;
- 1 liter of water, a glass of orange juice.
Thursday
- packaging of low-fat cottage cheese;
- glass of kefir, ½ cups of raspberries;
- 200 g stew, 1/3 cup milk, carrots;
- 2 eggs, cabbage salad with red pepper and primrose, seasoned with lemon juice;
- 1 p. water, a glass of currant juice.
Friday
- yogurt, 2 tangerines;
- grainy cottage cheese (1 pack);
- 200 g sea fish, tomato salad, red peppers and parsley, yogurt;
- grainy cottage cheese (1 pack), carrots, green apple;
- 1 liter of water, a glass of orange juice.
Saturday
- 100 g cottage cheese, skim milk;
- glass of kefir;
- 2 chicken breasts, beans, yogurt;
- 2 slices of ham, broccoli, 1 egg, 2 tablespoons corn;
- 1 p. water, a glass of currant juice.
Sunday
- glass of kefir, ½ cups of raspberries (or other berries);
- grainy cottage cheese, a slice of ham;
- stewed chicken liver, lettuce with lemon juice, apple;
- yogurt with added fruit;
- 1 liter of water, a glass of apple juice.