The problem of excess weight is a pressing issue for many, but it can only be solved by combining physical exercise with dietary nutrition.If you seriously decide to take care of your body, lose weight and also create beautiful muscle definition, you need to try a protein diet.It is one of the most effective, and you don’t have to go hungry.Quite the contrary!The food will be quite filling.
Let us remember that proteins are the main building element 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 in plant and animal origin.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 protein deficiency, muscle mass begins to decrease, gradually being replaced by fat, immunity and resistance to stress decreases, fatigue sets in faster, and the condition of the skin, hair and nails noticeably worsens.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 quantities;
- 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 doing fitness daily.
- Particular attention should be paid to the quality of 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, dyes, flavors, 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 regard, it is better to avoid eating salmon, catfish, goose and duck, cod liver, pork and beef brisket.
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 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 drops 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 a 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 more strict approach: no more than once a year, because it creates a large load on the organs of the digestive system.
The following side effects may 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 lingers 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 surges in blood pressure, an increase in cholesterol levels is possible, and the risk of thrombosis increases.
- Feeling tired quicker and people become 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 clotting;
- chronic diseases of the gastrointestinal tract;
- pregnancy and lactation.
It is also not suitable for older 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 up high-calorie sweets, quickly gaining back the lost kilograms.But for meat eaters it will not be a burden.
The main advantage of the diet is a constant feeling of fullness, 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 fats;
- sweet drinks, soda, alcohol, store-bought juices.
Instead of them, the following should appear on your table:
- lean meat and poultry (veal, beef, rabbit, skinless chicken, turkey fillet);
- lean fish, seafood, 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 juices.
The weight of a serving eaten at a 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 auxiliary products.They contain fiber 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 share of these products can be increased if fatigue has noticeably increased or dizziness has appeared.You can also take additional multivitamins due to the lack of them in your daily diet.
Protein in foods
- When on a protein diet, it is recommended to prepare the simplest possible dishes.
- Meat, fish and poultry can be boiled, stewed, baked on the grill or in the oven with a minimum amount of vegetable oil, and also steamed.
- You should not get carried away with spicy seasonings and additives, or add too much salt or pepper to your dishes.For piquancy, 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 nutrition, 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 split meals.The longer you stick to the diet, the more vitamins and microelements it should contain.
An approximate power supply diagram could be like this:
- 1st 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, seafood, 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 tolerates such nutrition easily, 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 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 of them 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 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 omelet.
- The basis of the Japanese diet is seafood, fish, rice and soy.Carbohydrates and fats are present, but in limited quantities.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 fruits, 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 spoonful of oat bran per 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 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 of this.Therefore, it is not recommended for pregnant and lactating women to adhere to it.
What to pay attention to
Nutritionists and doctors categorically do not advise switching to a protein diet without prior consultation with specialists, because it can aggravate chronic diseases.With a two-week course, you must additionally 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 medications and alcohol.
How to get out of a diet
You need to exit any diet gradually so that the lost kilograms do not return after a short time.First of all, you should not dramatically increase portion sizes.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 cereals.You need to 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 matter of days without fasting, but it should be used very carefully and not for long.