A protein or protein diet is extremely popular with those looking to lose weight and is often followed by bodybuilders before competition. After all, it promotes the development of beautiful muscle relief as it burns subcutaneous fat very effectively.
Most important 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 and for those who cannot imagine their daily diet without meat or fish.
It has several disadvantages that are contraindicated in children, pregnant women, people with chronic diseases and prone to blood clots, and the elderly and overweight. They prefer a milk-based diet.
The principle of a protein diet is that a person can consume any amount of protein during the day, but it significantly reduces carbohydrate intake and gives up fat almost completely. Because carbohydrates and fats are the main source of energy for the body, and proteins are a kind of "building block. "They are needed for cells to grow, but when they break down, the body gets little energy.
Therefore, the essence of protein content is that a person eats mainly protein foods and receives the substances necessary to maintain health, while not covering the daily caloric requirements.
As a result, the body is forced to compensate for the lack of energy by breaking down fat deposits. Thus, a protein diet reduces body weight due to fat loss and not water or muscle mass. And weight loss doesn’t have to cause you to starve or eat monotonous food, which often happens with other diets.
Protein Sources
The main sources of protein are: lean meat, low-fat cottage cheese, chicken fillet, squid, turkey, peeled fat, boiled eggs (without yolk), lean fish.
Most of the diet should be a high-protein diet. And you have to leave it completely out of sweets, cakes, potatoes, pasta, butter, fried foods and various sauces.
Carbohydrate needs are met by adding limited amounts of berries, fruits (except bananas and grapes) and vegetables (carrots, cabbage, tomatoes, bell peppers, cucumbers) to the diet. Buckwheat and oatmeal are acceptable. These products are preferably steamed, cooked or fried without oil and fat.
Many foods can be eaten raw or made from salads. Although the diet is all about cutting out fat, it is sometimes possible to add small amounts of olive oil to salads.
Eat small meals four to six times a day.
You can eat protein meals with carbohydrates in the morning and during the day, and only protein in the evening.
However, you should drink at least 1. 5 liters of clean water daily. We recommend that you follow this diet for four weeks to achieve visible results.
Two weeks may be enough to lose five to eight pounds of weight.
But it is highly undesirable to stay on a protein diet for more than eight weeks - this can lead to health problems. This is due to the fact that the essence of a protein diet contradicts the norms of a balanced diet, as a result of which the body begins to experience a deficiency of calcium, vitamins and trace elements. This leads to fatigue and deterioration 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 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.