Protein or protein diets are extremely popular with those looking to lose weight and are often followed by body builders before they compete. Above 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 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, there are a number of disadvantages due to which 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 milk based diet.
The principle of a protein diet is that a person can eat any amount of protein food during the day, but by significantly reducing carbohydrate intake and giving up fat almost completely. Since they are carbohydrates and fats they 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 mostly protein foods and gets the substances needed to maintain health, but at the same time does not cover the daily caloric requirements.
As a result, the body is forced to compensate for lost energy by breaking down fat deposits. Thus, a protein diet reduces body weight due to fat loss, and not water or muscle mass. And losing weight does not have to suffer from hunger 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 fillets, squid, turkey, peeled eggs, boiled eggs (without egg yolk), lean fish.
They should make up the bulk of the diet with a protein diet. And from sweets, pastries, potatoes, pasta, butter, fried foods and various sauces, you will have to give up completely.
The need for carbohydrates is covered by adding to the diet a limited amount of berries, fruits (except bananas and grapes) and vegetables (carrots, cabbage, tomatoes, peppers, cucumbers). Buckwheat and oatmeal are acceptable. All of these products are preferably steamed, boiled or baked without oil and fat.
Many foods can be eaten raw or made into salads. Although diet is only about avoiding fat, sometimes it is 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 every day. It is recommended to follow this diet for four weeks to get noticeable 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 goes against the norms of a balanced diet, as a result of which the body begins to experience a lack of calcium, lack of vitamins and trace elements. This leads to fatigue and worsening of the skin and hair condition. Fortunately, this problem can be solved by taking vitamin and mineral complexes.
Also, 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.