Protein or protein diet is very popular for those who are trying to lose weight and then pursue bodybuilders, before the competition. After all, it helps to relax beautiful muscles 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 restrict food intake, as well as for those who can not imagine a daily diet without meat and fish.
However, it has a number of disadvantages, which is why it is contraindicated for children, pregnant women, people with chronic diseases and prone to thrombosis, as well as the elderly and obese. They have a better milk-based diet.
The principle of the protein diet is that a person can eat any amount of protein food during the day, but significantly reduce carbohydrate intake and give up fat almost completely. Since carbohydrates and fats are the main source of energy, proteins are a kind of "building material". They are essential for the growth of cells, but when they break down, the body receives little energy.Therefore, the essence of a protein diet is that a person mainly eats protein foods and receives the substances necessary for maintaining health, but at the same time does not cover the daily caloric needs.
As a result, the body is forced to make up for lost energy by breaking down fat deposits. Thus, a protein diet reduces body mass by losing fat and not by water or muscle mass. And weight loss should not lead to starvation or eating monotonous foods, which often happens during other diets.
Protein sources
The main sources of protein are: lean meat, low-fat cottage cheese, chicken fillets, squid, turkey, defatted, boiled eggs (without yolk), lean fish.They should be a major part of the diet through a protein diet. From sweets, confectionery, potatoes, pasta, butter, fried foods and various sauces, you should completely give up.
The need for carbohydrates is covered by a diet with a limited number of berries, fruits (except bananas and grapes) and vegetables (carrots, cabbage, tomatoes, bell peppers, cucumbers). Buckwheat and oatmeal are acceptable. All these products should preferably be steamed, without boiled or baked oil and fat.Many foods can be eaten raw or made into salads. Although the diet involves avoiding fat altogether, it is sometimes possible to add small amounts of olive oil to salads.
Eat a small meal, four to six times a day.
In the morning and during the day you can eat protein foods with carbohydrates, and in the evening only proteins are allowed.
At the same time, you should drink at least 1. 5 liters of clean water daily. I recommend following this diet for four weeks to get visible results.
Two weeks may be enough to lose five to eight pounds.
But it is not advisable to follow a protein diet for more than eight weeks - this can lead to health problems. This is because the essence of a protein diet goes against the norms of a balanced diet, as a result of which the body begins to lack calcium, lack of vitamins and micronutrients. This causes fatigue and worsening of the skin and hair condition. Fortunately, this problem can be solved by taking vitamin and mineral complexes.
Also, a long-term protein diet increases the load on the kidneys and increases the level of cholesterol in the blood. Therefore, like the vast majority of diets, it is suitable for young, healthy and energetic people.