Protein or protein diets are extremely popular among those who want to lose weight, and are often followed by bodybuilders before competitions. 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 the protein diet is that it is suitable for people who can not limit the amount of food they eat, as well as for those who can not 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 suffering from chronic diseases and prone to blood clots, as well as the elderly and obese people. They are better on a diet based on dairy products.
The principle of the protein diet is that a person can eat any amount of protein food during the day, but significantly reduces carbohydrate intake and almost completely gives up fat. Because carbohydrates and fats are the main source of energy for the body, and proteins are a kind of "building material". They are needed for cell growth, but when they break down, the body receives little energy.
Therefore, the essence of the protein diet is that a person eats mainly protein foods and gets the substances necessary to maintain health, but at the same time does not cover daily calorie needs.
As a result, the body is forced to compensate for the missing energy by breaking down fat deposits. Thus, a protein diet reduces body weight by losing fat, not water or muscle mass. And weight loss should not starve or eat monotonous food, which often happens with other diets.
Sources of protein
The main sources of protein are: lean meat, low-fat cottage cheese, chicken fillet, squid, turkey meat, peeled fat, boiled eggs (without yolk), lean fish.
They should make up the bulk of a protein diet. And from cakes, pastries, potatoes, pasta, butter, fried foods and various sauces, you will have to completely give up.
The need for carbohydrates is covered by adding a limited amount of fruits, berries (except bananas and grapes) and vegetables (carrots, cabbage, tomatoes, peppers, cucumbers) to the diet. Buckwheat and oatmeal are acceptable. All these products should preferably be steamed, cooked or baked without oil and fat.
Many foods can be eaten raw or made into salads. Although the diet involves completely avoiding fats, 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 in the evening only protein is allowed.
At the same time you should drink at least 1. 5 liters of clean water a day. It is recommended that you follow this diet for four weeks to get visible results.
Two weeks may be enough to lose five to eight pounds.
But it is highly undesirable to stick to 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 contradicts the norms of a balanced diet, as a result of which the body begins to experience a lack of calcium, lack of vitamins and minerals. This leads to fatigue and deterioration of the skin and hair. Fortunately, this problem can be solved by taking vitamin and mineral complexes.
Also, long-term protein nutrition increases the burden on the kidneys and raises blood cholesterol levels. Therefore, like most diets, it is suitable for young, healthy and energetic people.