Protein or protein diets are extremely popular among those who want to lose weight and are followed by bodybuilders before the competition. After all, because it burns subcutaneous fat very effectively, it helps to create a beautiful muscle relief.
The main thing in this type of food
The essence of a protein diet is that it is suitable not only for people who can not limit the amount of food, but also for those who can not imagine their daily diet without meat or fish.
However, it has a number of disadvantages, as it is contraindicated for children, pregnant women, people suffering from chronic diseases and prone to blood clots, as well as the elderly and obese people. They are better on a dairy diet.
The principle of a protein diet is that a person can eat any amount of protein during the day, but it is important to significantly reduce carbohydrate intake and almost completely give up fat. Because carbohydrates and fats are the body's main sources of energy, proteins are a kind of "building block. "These are necessary for the cells to grow, but when they break down, the body receives less energy.
Therefore, the essence of a protein diet is that a person eats mainly protein foods and receives the necessary substances to maintain health, while not meeting the daily caloric needs.
As a result, the body is forced to compensate for the lost energy by breaking down fat deposits. Thus, a protein diet reduces body weight due to fat loss, not water or muscle mass. Weight loss will not be accompanied by hunger or the monotonous diet that often occurs in other diets.
Protein Sources
The main sources of protein are: lean meat, low-fat cottage cheese, chicken fillet, squid, turkey, peeled, boiled eggs (without yolks), lean fish.
The main part of the diet should be a protein diet. You will have to completely give up sweets, pastries, potatoes, pasta, butter, fried foods and various sauces.
The need for carbohydrates is met by adding a limited amount of berries, fruits (except bananas and grapes) and vegetables (carrots, cabbage, tomatoes, bell peppers, cucumbers). Buckwheat and oatmeal can be taken. All these products should preferably be steamed, boiled or cooked without fat and oil.
Many foods can be eaten raw or made into salads. Although the diet completely eliminates fat, sometimes a small amount of olive oil can be added to salads.
Eat small meals four or six times a day.
In the morning and during the day you can eat protein foods with carbohydrates, and in the evening only protein is allowed.
At the same time, you should drink at least 1. 5 liters of clean water daily. It is recommended to follow this diet for four weeks to get visible results.
Two weeks may be enough to lose five to eight kilograms.
However, sticking to a protein diet for more than eight weeks is highly undesirable - it can lead to health problems. This is because the essence of a protein diet contradicts the norms of a balanced diet, as a result of which the body begins to experience a lack of calcium, vitamins and trace elements. This leads to fatigue and worsening of the condition of the skin and hair. Fortunately, this problem can be solved by taking vitamin and mineral complexes.
In addition, long-term protein foods increase the load on the kidneys and increase blood cholesterol levels. Therefore, like the vast majority of diets, it is suitable for young, healthy and energetic people.