Protein diet for weight loss and sample menu for the week

A protein diet is not only an ideal way to get rid of subcutaneous fat, but it is also an excellent option for gaining muscle mass.The main problem of our society is the eternal struggle with excess weight, so we will focus on the fat-burning ability of a protein diet.

According to statistics, 90% of people call a protein diet a complete rejection of simple and complex carbohydrates with maximum consumption of protein foods of animal origin.In fact, this is a completely wrong conclusion, because long-term abstinence from carbohydrate foods causes many unpleasant moments.The most common are complications of the gastrointestinal tract and impaired kidney function.In order not to dispel unnecessary myths, it is necessary to properly apply a protein diet for weight loss.

Pierre Dukan is considered the founder of the protein diet, however, the benefits of protein products were also known in earlier periods.Well-known nutritionists and scientists of the last century have repeatedly mentioned the benefits of proper distribution of nutrients.The Robert Atkins diet also has many similarities to the protein diet.Therefore, we can come to the conclusion that it is the merit of all nutritionists and scientists who have dedicated their lives to the study of proper nutrition for people.

The main characteristics of a protein diet

Forget the name of this method of losing extra pounds, because no one will forbid you to eat carbohydrates.One should not draw conclusions based on the name of the diet.To ensure a positive energy balance and normal functioning of all internal organs, complex carbohydrates must be included in any fat burning complex, and a protein diet is no exception.The body constantly needs a whole range of nutrients, vitamins and minerals.What many call the protein method of weight loss can rather be attributed to a diet without carbohydrates, the essence of which is to alternate protein and carbohydrate days.

Relax, because fats and carbohydrates will be an integral part of weight loss, but they will be consumed at certain times when the body needs them the most.You definitely won't have to starve yourself with the protein weight loss method, because you will have an unlimited number of meals per day.The more main meals and snacks, the faster your metabolism will be, and the speed of biochemical processes determines whether the body will transfer calories to subcutaneous fat or not.

You need to plan your protein menu in advance.It is ideal to prepare all the necessary food early in the morning and distribute it evenly among the containers.Now every two hours, no matter where you are, at home, at work or on public transport, you can eat pre-prepared food.It can be from 4 to 10 techniques, there is no clear recommendation here, everything is very individual.

When to eat carbohydrates and when to eat proteins?

All carbohydrates must be consumed in the first half of the day, preferably before 13.00.In the morning, all glycogen reserves are completely exhausted (extra energy that the body accumulates in muscle tissue and the human liver), so the intake of carbohydrates here is necessary even for a person who wants to get rid of subcutaneous fat.All calories received will go to the body's energy needs.

For the same reason, morning running is considered ideal, which burns pure subcutaneous fat, but how could it be otherwise if the glycogen storage is empty.This forces the body to use alternative methods of energy supply.

What should be the amount of carbohydrates?

The amount of complex carbohydrates must be determined individually.Some people can lose weight by eating 200 grams of rice a day, while others will gain weight by eating that amount of carbohydrates.The main thing is not to go too far and gradually reduce the amount of carbohydrates in the diet.

For example, you consumed 2500 calories a day, you don't need to reduce your food intake to 1500 the next day.The body will consider this an existential threat and the body will begin to take measures to slow down the burning of subcutaneous fat as much as possible.Firstly, the metabolism will be greatly reduced, and secondly, even a small amount of calories consumed will turn into subcutaneous fat.If your goal is a long marathon, carb load once a week and increase your complex carbs significantly.

Recommended carbohydrates for consumption:

• rice, buckwheat, pasta made from coarse varieties of wheat;various cereals;oatmeal;
• For fruit, eat citrus fruits;
• For vegetables, eat tomatoes, cucumbers, cabbage in unlimited quantities.

How to eat protein food?

With protein foods, things are much simpler;after 13.00, without eating too much in equal portions, you eat protein food, naturally low in fat.You can eat fruits and vegetables in unlimited quantities in the first stages of the diet, then you must exclude fruits that contain simple carbohydrates, such as bananas, apples, grapes and everything that belongs to this category of products.

Among animal proteins, give preference to the following products:

• lean meat, beef, chicken breast, rabbit, poultry and veal;
• dairy products whose fat content does not exceed 5%;
• eggs, seafood and sea fish, which will provide your body not only with first-class proteins, but also with healthy omega fats.

Who is a protein diet suitable for?

1. First of all, this category includes professional athletes and young people who lead an active lifestyle.The value of a protein diet for the above-mentioned people lies in the ability to burn subcutaneous fat without major loss of muscle mass.If you want to maximize your muscle mass gains, this is also possible by eating protein without adding visible fat.
2. Elderly people are not recommended to get rid of excess fat using a protein menu.For complete digestion and assimilation of protein food, excellent health and 100% functioning of all internal organs is necessary.Of course, when a person is over 50 years old, their body is not as productive as when they were younger.Therefore, an elderly person will not be able to tolerate a protein diet without health consequences.The following complications may occur: blood clots, increased blood clotting and problems with the digestive system.No need to experiment;it is better to use more suitable methods for people of this age category.

3. Men are more inclined to a protein diet than women due to the fact that they eat meat more often.It is more difficult for the beautiful half of humanity to give up sweets and choose to eat animal proteins.In principle, the protein menu can be modified and other protein products can be consumed instead of meat: fish, eggs, dairy products, seafood.
4. Pregnant women can use a protein diet for weight loss with great efficiency without harming the baby or their health.This way of eating will help normalize body weight and prevent the daily increase and retention of excess water.
5. If you are in excellent health and want to lose extra pounds, of course, a protein diet will suit you.This method is not harsh and difficult to tolerate like some mono-diets, so if you stick to the protein menu, you will not feel psychological and physical discomfort.

Principles of protein diet

The correct distribution of nutrients during the day enables the control of the secretion of the hormone insulin, which manifests itself only if a person overeats a lot of sweets or complex carbohydrates.The level of glucose in the blood rises sharply, and insulin transports excess energy to the subcutaneous fat tissue.

Carbohydrates that come in the first half of the day are the necessary fuel to supply the body with energy for the whole day.Protein products and fibers require the body to spend significantly more calories for absorption and digestion of food than these products initially contain, so it is impossible to gain extra pounds from them.A protein menu, on the contrary, stimulates the metabolism, which is why bodybuilders consume whey proteins before going to bed.

Positive properties of protein diet

1. Complete burning of subcutaneous fat tissue and maximum preservation of muscle mass.Which is important even for women.
2. It speeds up the metabolism, which makes it possible for the child not to gain extra weight long after the break.If you lead a healthy lifestyle after stopping protein food, you can forget about fats forever.
3. There is no mental or physical pressure because your diet consists of a wide range of tasty and healthy foods.
4. The ability to maintain a protein diet for a long time.
5. The body gets all the necessary nutrients, vitamins and minerals.

The harm of the protein diet

If you follow a classic protein diet and consume only proteins, and do not use the previously described carbohydrate scheme, this can cause some negative consequences.

• First, prolonged protein intake can lead to the leaching of calcium and microelements from the body, which will seriously affect the health of your bone system.
• Secondly, a purely protein menu has a negative effect on the functioning of the kidneys and digestive system.Therefore, people who have diseases of the mentioned organs should not adhere to a protein diet.
• Third, if you are over 60 years old, forget about the protein regime, use a mixed diet for active burning of subcutaneous fat.Before you start using the protein weight loss method, consult your doctor and nutritionist.

How long do you need to stick to a protein diet to get results?

There is no definitive answer to this question;it all depends on many factors.The main ones are: age, sex, presence of disease, percentage of body fat, genetic predisposition to weight gain.For example, if you're 40 years old and you've just decided to get rid of the pounds you've put on over the years, it's going to be hard to convince your body to start using up its emergency reserve.

The main thing is not to show excessive initiative and not to speed up the process of losing extra pounds.Normal loss is from 0.5 to 2 kilograms per week, there is no need to accelerate.The protein diet described in our article can be used until the desired result is achieved;it contains carbohydrates, vitamins and minerals, so there is no harm to health.

A sample menu of a protein diet for a week

The first day

1. 200 gr.pour over oatmeal with one spoonful of honey
2. Eat any fruit that contains fast carbohydrates, for example, one banana
3. 200 gr.boiled chicken breast + a large portion of vegetable salad
4. 150 gr.fresh cheese with a fat content of no more than 5% and two oranges
5. Half a liter of kefir with a fat content of no more than 2.5%

Another day

1. 200 gr.buckwheat porridge with vegetables
2. We use two large apples
3. 200 gr.boiled beef + vegetable salad
4. 200 gr.sea fish + one grapefruit
5. 300 gr.curdled milk

The third day

1. 200 gr.boiled rice with vegetables
2. 50 gr.walnuts + a spoonful of honey
3. 200 gr.boiled veal + vegetable salad
4. 300 gr.yogurt with a fat content of no more than 2.5%

The fourth day

1. 200 gr.Mix coarse wheat pasta with 50 gr.fresh cheese
2. One apple and one banana
3. 200 gr.boiled beef + vegetable salad
4. 200 gr.seafood
5. 300 gr.milk

The fifth day

1. 200 gr.pea porridge + 100 gr.boiled fish
2. Two tablespoons of honey
3. A large portion of vegetable salad drizzled with olive oil
4. 200 gr.chicken fillet + three cucumbers
5. Three boiled eggs

Sixth day

1. 200 gr.boiled beans with vegetables
2. 200 gr.fruit salad + spoon of honey
3. 200 gr.boiled veal with vegetables
4. 150 gr.low-fat cheese
5. 0.5 liters of kefir

The seventh day

1. 200 gr.boiled potatoes + vegetable salad
2. 200 gr.any fruit
3. 200 gr.boiled beef + citrus fruits
4. 150 gr.fresh cheese
5. 400 gr.curdled milk

The amount of carbohydrates consumed is individual, start the morning meals with the usual consumption of carbohydrates and gradually eliminate calories until you see that the fat burning process has started.

Eat fiber between meals to help your digestive system absorb protein foods.Water must be drunk in accordance with the individual needs of the body.If your urine is dark, it means that you are not drinking enough water.

The displayed menu is not an axiom;you can combine the entry of different products.

Use the protein diet method above if you want to build a body worthy of your spirit.And remember that only a healthy lifestyle and active exercise will prevent unwanted diseases and excess weight.