Protein diet

The problem of excess weight is an urgent issue for many people, but it can be solved only by combining physical exercises with dietary food.If you seriously decide to take care of your body, lose weight and also build beautiful muscles, you should try a protein diet.It is one of the most effective and you don't have to be hungry.Quite the opposite!The food will be quite complete.

Let's remember that proteins are the main building block of our body.In addition, they perform many other tasks to support life, so their presence in a person's daily diet is mandatory.Proteins are made up of amino acids and come from plant and animal sources.Animal proteins are considered the most valuable, containing all the amino acids necessary for humans.Plant polypeptides are not as rich in amino acids, so their nutritional value is lower.With a lack of protein, muscle mass begins to decrease, gradually being replaced by fat, immunity and resistance to stress decrease, fatigue sets in faster and the condition of the skin, hair and nails deteriorates significantly.Normally, a person needs 1 g of pure protein per day for every kilogram of body weight.

The essence of a protein diet

The protein diet is based on the following postulates:

• simple carbohydrates are completely excluded;
• proteins make up 60% of the daily diet;
• fats (exclusively vegetable) are present in minimal amounts;
• Protein foods for better digestion are supplemented with a small amount of vegetables and fruits.

It is known that carbohydrates are the main sources of energy.When they are completely removed from the diet, an energy deficit occurs, and then the body begins to burn glycogen, and then fats.

• Food on a protein diet should be taken in small portions every 2.5-3 hours, 5-6 times a day, while exercising every day.
• Special attention should be paid to the quality of the products.Sausages, smoked meats and semi-finished products from the supermarket should definitely be excluded, because first-class meat and fats are not always used in their preparation.In addition, it includes all kinds of herbal and chemical additives - preservatives, colors, flavorings, etc.
• Preference should be given to lean varieties of meat, poultry and fish, because the abundance of lipids interferes with the complete absorption of proteins.In this regard, it is better to avoid eating salmon, catfish, goose and duck, cod liver, pork and beef.

Contraindications and disadvantages of a protein diet

A protein diet gives excellent results in a short period of time, but it cannot be recommended for everyone because it is not balanced.Due to the low content of vegetables and fruits, the body does not get enough vitamins, trace elements and other useful substances necessary for a person.In addition, high amounts of protein in the diet can lead to acidification of the blood, as evidenced by a pH reading that falls below 7.35-7.45.In this case, the body requires more calcium, which begins to be removed from the bones.This threatens the development of osteoporosis.Therefore, a protein diet can be used for a maximum of one week, and then take a long break.Nutritionists for the most part say that such a diet can be applied only once every six months, and some experts adhere to a stricter approach: no more than once a year, because it creates a large load on the organs of the digestive system.

The following side effects can occur with a protein diet:

• Animal proteins take a long time to digest, and when carbohydrates and fiber are in short supply, this process becomes even longer.As a result, food remains longer in the intestines, the processes of decay and fermentation become more intense, which leads to bloating and bad breath.
• The load on the kidneys increases, which can cause swelling in the legs and bags under the eyes, as well as in the liver.
• Due to the slow digestion of food, constipation and exacerbation of gastritis and enterocolitis are possible.
• There may be an increase in blood pressure, an increase in cholesterol levels is possible and the risk of thrombosis increases.
• You feel tired more quickly and people get irritated more easily.
• In women, hormonal imbalance and ovarian dysfunction are possible.

From the above it follows that a protein diet is contraindicated in the following conditions:

• kidney and liver diseases;
• gout, diabetes, poor blood coagulation;
• chronic diseases of the gastrointestinal tract;
• pregnancy and lactation.

It is also not suitable for the elderly, people with cardiovascular disease and teenagers.

Dessert lovers will probably find it difficult to tolerate this diet.They may experience increased fatigue and irritability due to the lack of carbohydrates.Often, after completing the course, they again take high-calorie sweets, quickly regaining the lost kilograms.But for carnivores it will not be a burden.

The main advantage of the diet is a constant feeling of satiety, because protein foods take longer to process.In addition, protein foods help build muscle mass, so this type of food is very suitable for bodybuilders to dry their bodies.

Prohibited and permitted foods in a protein diet

A protein diet completely excludes the following foods:

• sweets (cakes, cakes, candies and other sweets, including natural honey);
• sweet fruits (bananas, persimmons, dates, figs, apricots, grapes, watermelon);
• flour dishes, pasta and bakery products;
• fried and spicy foods, sauces, sausages, smoked meat, marinades;
• potatoes, legumes, cereals;
• animal fats;
• sugary drinks, soda, alcohol, store-bought juices.

Instead, the following should appear on your table:

• lean meat and poultry (beef, veal, rabbit, skinless chicken, turkey fillet);
• lean fish, seafood, fish canned in oil;
• internal organs (liver, tongue, lungs, kidneys)
• raw, boiled eggs, omelet;
• low-fat milk and fermented milk products;
• mushrooms;
• low-fat cheese;
• pears without sugar, dry and fresh apples (preferably green), kiwi, citrus fruits, sour berries;
• tomatoes, cabbage, cucumbers, zucchini, greens;
• sugar substitutes;
• semolina, brown rice, buckwheat, bran;
• vegetable oil (linseed, olive);
• water – 1.5 liters per day, tea, coffee without sugar, fresh juices.

The weight of a portion eaten at the same time should not exceed 250 grams, and the energy value of food per day should be 1200 kcal.The main emphasis is on meat, and fruits, vegetables and bran are ancillary products.They contain fiber necessary for normal digestion, as protein foods cause constipation.Normally, a person also needs carbohydrates;with a protein diet, they are replaced with oats or brown rice.The percentage of these products can be increased if fatigue has increased significantly or dizziness has appeared.You can also take additional multivitamins due to the lack of them in your daily diet.

Protein in foods

• When you are on a protein diet, it is recommended to prepare the simplest possible dishes.
• Meat, fish and poultry can be boiled, boiled, grilled or baked with a minimum amount of vegetable oil, and can also be steamed.
• You should not get carried away with spices and spicy additives, or add too much salt or pepper to your dishes.For spiciness, you can add just a little mustard.
• Store-bought sausages are not suitable for a protein diet.
• Low-fat fermented milk products - cottage cheese, hard cheeses - fit perfectly into a protein diet.
• For dinner, you can drink protein shakes, which are sold in sports stores as sports food, especially during heavy physical activity.

Sample protein diet menu for the day

The protein diet can be short-term (3-7 days) with three meals a day and long-term (usually 2 weeks) with separate meals.The longer you adhere to the diet, the more vitamins and microelements it should contain.

An approximate power supply diagram might look like this:

• First breakfast: yogurt without fillers (options: low-fat kefir, cottage cheese, two eggs), tea or coffee;
• Second breakfast: green apple (orange, grapefruit, kiwi);
• lunch: chicken (fish, beef) with vegetables, brown rice, buckwheat, oatmeal (about five spoons);
• afternoon snack: natural yogurt (low-fat cottage cheese, kefir, baked fermented milk, low-fat cheese);
• dinner: fish (beef, seafood, chicken) with vegetable salad, tea, fresh juice diluted with water.

Most often, a protein diet is maintained for 5-7 days, less often - 14 days.It is extremely rare that if the body easily tolerates such food, it is followed for a month, but doctors strongly recommend not to experiment.A protein diet menu for a week usually contains a small amount of vegetables and fruits, but as its duration increases, their amount should increase.And if you feel very tired and sleepy, it is better to increase the amount of carbohydrates.Therefore, the protein diet menu for 14 days usually contains more oats, brown rice, buckwheat and vegetables.

Types of protein diets

There are many options for protein diets.They all belong to the low-carb group and are based on the same principle - more protein, less carbohydrates.

• One of the most popular options is the egg diet.It is relatively easy to tolerate because the daily diet is quite balanced.It is also expected to avoid fats and limit carbohydrates, but fruits and vegetables are allowed in fairly large quantities.Eggs, chicken or quail, are eaten boiled or baked in the oven as an omelette.
• The basis of the Japanese diet is seafood, fish, rice and soy.Carbohydrates and fats are present, but in limited amounts.Salt, sugar, baked goods made from white wheat flour are completely excluded.You are also allowed to eat cabbage, eggplant, zucchini, carrots, tomatoes, lean beef, chicken, eggs, unsweetened fruit, low-fat dairy products, and whole grain bread.
• Another type of protein diet is cottage cheese.In this case, the emphasis is on fermented milk products and greens.
• The Dukan diet initially allows skinless chicken, turkey, fish, low-fat dairy products, a tablespoon of oat bran a day, and after a few days vegetables are introduced.

Protein diet during pregnancy and lactation

Proteins are especially necessary during pregnancy and lactation, but the diet of a pregnant or breastfeeding woman should be balanced in all aspects.During this period, a woman really needs fats, carbohydrates, vitamins, minerals, trace elements and other valuable substances, and a protein diet in its pure form cannot provide all this.Therefore, it is not recommended for pregnant and lactating women to adhere to it.

What should be paid attention to

Nutritionists and doctors categorically do not advise switching to a protein diet without first consulting with specialists, because it can worsen chronic diseases.With a two-week course, you should also take multivitamins, and in case of increased fatigue and irritability, the menu should be enriched with carbohydrates.It is strictly forbidden to combine such food with taking medications and alcohol.

How to get off a diet

You should gradually leave any diet so that the lost pounds do not return after a short time.First of all, you should not dramatically increase the size of the portions.Previously excluded foods can be added little by little, but flour and sweets should be the last thing in the daily diet.It is better to increase the amount of fruits and vegetables, as well as grains.You should continue to eat lean meat, fish and dairy products.Alcohol is allowed no earlier than 5 days after switching to a regular diet.

The main advantage of the protein diet is that it allows you to lose 3-5 kilograms in a few days without fasting, but it should be used very carefully and not for a long time.