Protein or protein diets are extremely popular with those looking to lose weight and are often followed by bodybuilders before competing. After all, it helps to form a beautiful muscle relief, as it burns subcutaneous fat very effectively.
The main thing 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 for those who cannot imagine their daily diet without meat or fish.
However, it has a number of disadvantages, which is why it is contraindicated for children, pregnant women, people with chronic diseases and with a tendency for blood clots, as well as elderly and very obese people. They are better off with a dairy-based diet.
The principle of the protein diet is that a person can eat any amount of protein food during the day, but significantly reducing carbohydrate intake and giving up fat almost completely. Since carbohydrates and fats are the body's main source of energy, proteins are a kind of "building material". They are necessary for cell growth, but when they are broken down, the body receives little energy.
Therefore, the essence of a protein diet is that a person mainly eats protein foods and receives the substances necessary to maintain health, but at the same time does not cover the daily caloric requirement.
As a result, the body is forced to compensate for lack of energy by breaking down fat deposits. Thus, a protein diet reduces body weight due to loss of fat, not water or muscle mass. And to lose weight, you don't have to go hungry or eat monotonous foods, which is the case with other diets.
Protein sources
The main sources of protein are: lean meat, low-fat cottage cheese, chicken fillet, squid, fat-peeled turkey meat, boiled eggs (without yolk), lean fish.
They should make up most of the diet with a protein diet. And since sweets, pastries, potatoes, pasta, butter, fried foods and various sauces, you will have to give up completely.
The need for carbohydrates is met by adding a limited amount of berries, fruits (except bananas and grapes) and vegetables (carrots, cabbage, tomatoes, peppers, cucumbers) to the diet. Buckwheat and oatmeal are acceptable. It is advisable to steam all these products, boil or bake them without using oil and fat.
Many foods can be eaten raw or made into salads. Although the diet avoids fat altogether, 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 along with carbohydrates, and at night, only proteins are allowed.
At the same time, you need to drink at least 1. 5 liters of clean water daily. It is recommended to follow this diet for four weeks to obtain visible results.
Two weeks can be enough to lose five to eight pounds of weight.
But it is highly undesirable to follow a protein diet for more than eight weeks - this can lead to health problems. This is due to the fact that the essence of the protein diet is contrary to the norms of a balanced diet, with which the body starts to present 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 vitamins 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.