Protein diet

The problem of excess weight is an urgent problem for many, but it can only be solved by combining physical exercise with dietary nutrition.If you are serious about taking care of your body, losing weight and also creating beautiful muscle definition, try a protein diet.It is one of the most effective and you don't have to go hungry.On the contrary!The food becomes quite filling.

Let's remember that proteins are the most important building block of our body.In addition, they perform a lot of other tasks to support life, so their presence in a person's daily diet is mandatory.Proteins consist of amino acids and come from vegetable and animal origin.Animal proteins are considered the most valuable and contain all the amino acids necessary for humans.Plant polypeptides are not as rich in amino acids, so their nutritional value is lower.With a protein deficiency, muscle mass begins to decrease, gradually replaced by fat, immunity and resistance to stress decrease, fatigue sets in faster, and the condition of the skin, hair and nails noticeably deteriorates.Normally, a person needs 1 g of pure protein per day for every kilogram of 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 food for better digestion is supplemented with a small amount of vegetables and fruit.

It is known that carbohydrates are the most important 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 consumed in small portions every 2.5-3 hours, 5-6 times a day, while exercising daily.
• Particular attention must be paid to the quality of the products.Sausages, smoked meats and semi-finished products from the supermarket should be absolutely excluded, because first-class meat and fats are not always used in their preparation.In addition, it contains all kinds of herbal and chemical additives - preservatives, dyes, flavorings, etc.
• Preference should be given to lean varieties of meat, poultry and fish, because the abundance of lipids interferes with the full absorption of protein.In this connection, it is better to avoid eating salmon, catfish, goose and duck, cod liver, pork and beef breast.

Contraindications and disadvantages of a protein diet

A protein diet gives excellent results in a short 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 receive enough vitamins, microelements and other beneficial 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 mostly say that such a diet can only be used once every six months, and some experts adhere to a more strict approach: no more than once a year, because it creates a great 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 there is a lack of carbohydrates and fiber, this process takes even longer.As a result, the food stays longer in the intestines, the processes of rotting and fermentation become more intense, which leads to flatulence and bad breath.
• The load on the kidneys increases, which can cause swelling in the legs and bags under the eyes as well as on the liver.
• Due to slow digestion of food, constipation and exacerbation of gastritis and enterocolitis are possible.
• There may be increases in blood pressure, an increase in cholesterol levels is possible, and the risk of thrombosis increases.
• Feel tired faster 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 under the following conditions:

• kidney and liver diseases;
• arthritis, diabetes, poor blood clotting;
• chronic diseases of the gastrointestinal tract;
• pregnancy and breastfeeding.

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

Lovers of sweets will most likely find this diet difficult to tolerate.They may experience increased fatigue and nervousness due to carbohydrate deficiency.Often, after completing the course, they again take high-calorie sweets and quickly regain the lost kilos.But for meat eaters 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 nutrition is very suitable for bodybuilders to dry their bodies.

Prohibited and permitted foods on a protein diet

A protein diet completely excludes the following foods:

• sweets (cakes, pastries, candies and other desserts, including natural honey);
• sweet fruits (banana, persimmon, dates, figs, apricots, grapes, watermelons);
• flour dishes, pasta and bakery products;
• fried and spicy foods, sauces, sausages, smoked meats, marinades;
• potatoes, legumes, cereals;
• animal fat;
• sweet drinks, soft drinks, alcohol, purchased juices.

Instead of them, the following should appear on your table:

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

The weight of a portion eaten at a time should not exceed 250 grams, and the energy value of the food perday should be 1200 kcal.The main emphasis is on meat, and fruit, vegetables and bran are auxiliary products.They contain fiber, which is necessary for normal digestion, since protein foods cause constipation.Normally, a person also needs carbohydrates;with a protein diet, they are replaced with oatmeal or brown rice.The proportion of these products can be increased if fatigue has increased noticeably or dizziness has occurred.You can also take additional multivitamins due to lack of them in your daily diet.

Protein in foods

• When you are on a protein diet, it is recommended to prepare the simplest dishes possible.
• Meat, fish and poultry can be boiled, stewed, baked on the grill or in the oven with a minimum of vegetable oil and also steamed.
• You should not get carried away with spicy spices and additives, or add too much salt or pepper to your dishes.For piquancy, you can add just a little mustard.
• Shop-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 shops as sports nutrition, especially during hard 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 partial meals.The longer you stick to the diet, the more vitamins and microelements it should contain.

An approximate power supply diagram could look like this:

• 1. breakfast: yogurt without fillers (options: low-fat kefir, cottage cheese, two eggs), tea or coffee;
• 2nd breakfast: green apple (orange, grapefruit, kiwi);
• lunch: chicken (fish, veal) with vegetables, brown rice, buckwheat, oatmeal (about five spoons);
• afternoon snack: natural yogurt (low-fat cottage cheese, kefir, fermented baked milk, low-fat cheese);
• dinner: fish (veal, shellfish, chicken) with vegetable salad, tea, fresh juice diluted with water.

Most often, a protein diet is kept for 5-7 days, less often - 14 days.It is extremely rare that if the body easily tolerates such nutrition, 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, the amount should increase.And if you feel very tired and drowsy, it is better to increase the amount of carbohydrates.Therefore, the protein diet menu for 14 days usually contains more oatmeal, brown rice, buckwheat and vegetables.

Types of protein diets

There are many options for protein diets.All belong to the low-carbohydrate 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 fat and limit carbohydrates, but fruit 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 shellfish, fish, rice and soy.Carbohydrates and fat are present, but in limited amounts.Salt, sugar, baked goods made from white wheat flour are completely excluded.You can also 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 vegetables.
• The Dukan diet initially allows skinless chicken, turkey, fish, low-fat dairy products, a spoonful 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 woman who is expecting or breastfeeding must be balanced in all respects.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 observe it.

What should you be aware of?

Nutritionists and doctors categorically advise against switching to a protein diet without prior consultation with specialists, because it can aggravate 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 nutrition with taking medicine and alcohol.

How to get off a diet

You need to leave any diet gradually so that the lost kilograms do not return after a short time.First of all, you shouldn't dramatically increase portion sizes.Previously excluded foods can be added little by little, but flour and sweets should be the last in the daily diet.It is better to increase the amount of fruits and vegetables as well as grains.You must 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 kg in a few days without fasting, but it must be used very carefully and not for long.