How many times have you had to re-read the most effective diets that help you lose fat under the skin? Do you know why there are more than 10, 000 different options for different weight loss activities in the world? It's simple: because 90% of them are ineffective. A protein diet for weight loss is a good option, but can be ineffective when used improperly. How to get the most out of protein to lose weight without harming your health?
How to lose weight on a protein diet?
By getting to know the body's physiological needs to get rid of subcutaneous fat, you know when and how to use carbohydrates and proteins, and you can listen to your body when you eat the wrong foods.
Most of you already know that you can lose weight if you limit your intake of sweet and complex carbohydrates, a certain amount depends on the percentage of fat in the human body. This can be called a low-carbohydrate diet, which is the most effective way to lose fat. The calorie deficit that results from minimizing carbohydrate intake is fully replenished with fat. Therefore, people are losing weight by limiting the use of carbohydrates in the diet.
What happens if we completely eliminate carbohydrates from our diet?
Can we find a better way to lose weight? Our answer: of course yes. This diet was especially popular in the golden age of bodybuilding and was widely used by Vince Girond. You need to look at his picture and it will be immediately clear why he recommended it. Most nutritionists say that the best way to burn fat effectively is with a protein diet.
Protein diet for weight loss is a diet without carbohydrates, which consists only of proteins and useful fats. Carbohydrate calories are fully compensated by animal protein. This method not only removes fat as efficiently as possible, but also speeds up the metabolism and preserves muscle tissue as much as possible.
Many diets almost do not take into account the last two aspects: their main goal is to reduce daily caloric intake, which does not have a positive effect on the condition of a person who is losing weight.
The body considers a sharp drop in calorie intake to be life-threatening, slows down the metabolism, and uses muscle fibers to transport food to the subcutaneous fat for energy. So, at the end of this method of weight loss, a person does everything possible to create ideal conditions for obesity and burn muscle mass. Now we hope you don’t want to try certain mono-diets?
Basic principles of protein diet
When we create an environment in which carbohydrates are completely absent, ketone bodies begin to produce subcutaneous fats, which are the main source of energy for the brain and nervous system.
To be more precise, it is necessary to explain that all the foods we eat contain more or less three nutrients, and that each of them performs its own function to ensure the life of the organism. These include fats, proteins and carbohydrates:
- Proteinis a building material for our body, because energy is rarely used.
- Fatcontains energy stored in emergencies, and fat is also used to protect internal organs.
- Carbohydratesare fully responsible for providing our body with energy.
Now why is it more obvious that we want to eat sweet or complex carbohydrates when we are hungry? Because these carbohydrates are the main source of energy for our body, and proteins and fats remain in reserve. Therefore, you want to eat sweet and complex carbohydrates in your daily life: this is the most effective way to provide the body with energy. That is why people do not like to eliminate carbohydrate-rich foods from their diet. The body does not realize that man has deliberately eliminated the main source of energy. Your body considers you to be in a harsh living environment and hunger is expected. If carbohydrates do not begin to flow in a short time, the body will be forced to open up emergency fat reserves.
What if you limit your carb intake?
First, the body uses all the glycogen stores that work for a short time, and only then switches to an autonomous diet at the expense of proteins and fats. The protein diet has received many positive reviews from people who have achieved amazing results thanks to this method of weight loss. In fact, in the world of dieting, everyone has a protein base for weight loss. Read any mono-diet carefully, and in between you can see the basics covered in our article. Of course, if the author of the diet you are reading has indicated it correctly.
It is important to note that leaving about 50 grams of carbohydrates in a high-protein diet does not lead to an increase in blood glucose. This means that the body will continue to be nourished with adipose tissue to maintain a positive energy balance in the body.
Should Carbohydrate Diet Avoid Protein?
This conclusion has many pluses and one small minus. On the plus side, the complete elimination of carbohydrates leads to a rapid depletion of glycogen stores, which in turn encourages the body to start using fat stores earlier. The reason for everything is our old friend insulin. The type of body you use will determine whether it exists or not. It's simple: the less carbs you eat, the less insulin is released. Elevated levels of this hormone completely block the process of lipolysis (destruction of adipose tissue). It can be concluded that a protein diet eliminates the excitement of insulin and activates the full efficiency of lipolysis.
What are the main disadvantages of a protein diet?
Where does the fiber come from, at least sometimes, to ensure the proper functioning of the gastrointestinal system? That's right, in carbs. Failure to do so can lead to problems such as constipation, which is totally unpleasant news. Therefore, we recommend that vegetables such as cucumbers, tomatoes and cabbage should not be excluded from the protein diet. They ensure the full functioning of your gastrointestinal tract.
Protein Diet Harm
The harm of a protein diet occurs only when you use too much protein and completely eliminate fiber from your diet. And all these actions are used for a long time, after which the body begins to stop working. We recommend that you consult your doctor and nutritionist before using the above scheme. This is because there is a long list of diseases for which only protein products are allowed. Good health to all of you and finally have the most beautiful figure in your city.
How long does a protein diet last?
- Have a regular diet: For a long time, you eat only protein, healthy fats and fiber.
- Strong dietUsed only on school days. You do a carbohydrate load about two hours before your workout to provide glycogen and significantly increase your workout intensity. The rest of the day is a protein diet.
- Cyclic use of protein diet. This option provides a carbohydrate load once a week per day. This helps maintain maximum muscle mass and boost metabolism. We recommend that you use all those who want to make the body worthy of their spirit. You can experiment and choose the option that suits you.
What to eat with a protein diet: food
You'd be surprised to learn that these should be animal protein foods. It is best to use lean meats such as veal, beef, chicken breast and rabbit. Choose low-fat dairy products, but don't just eat low-fat yogurt. The fat content is suitable up to 10%. This is normal and there is no need to worry. "Remember, fats burn in the fire of carbohydrates. "Don't forget to eat fish: it is not only rich in protein, but also a source of healthy omega fats. Among the above products, do not forget about the eggs as a standard for assimilation.
You should have 5 to 10 meals a day, which is actually so good. For this reason, all meals should be prepared in the morning and evenly distributed on the plates: this allows you to open the food container at any time of the day and drink the required amount of food.
Weekly Sample Menu
The menu for a 7-day protein diet can be like this or it can be extended to 14 days.
Monday
- a pack of low-fat cottage cheese;
- jar of yogurt, 1 grapefruit;
- 2 chicken breasts, broccoli, half a glass of kefir;
- a bowl of kefir, chopped carrots;
- 1 liter of non-carbonated mineral water, a glass of apple juice.
Tuesday
- yogurt, green apple;
- 100 g of any meat, cheese, tomato, 1 bell pepper;
- 200 g of fish, celery salad, carrots and apples;
- 2 cabbage salad with boiled eggs, parsley and lemon juice;
- 1 liter of water, 1 glass of currant juice.
Wednesday
- yogurt, a glass of strawberries;
- cottage cheese with a spoonful of chopped parsley, red pepper and tomato paste;
- 2 chicken breasts, a cup of spinach, half a cup of yogurt;
- any fries, zucchini, 1 tomato, 2 tablespoons dill (you can mix vegetables and add 2 tablespoons olive oil), 2 slices of ham;
- 1 liter of water, a glass of orange juice.
Thursday
- a pack of low-fat cottage cheese;
- a glass of kefir, ½ a cup of raspberries;
- 200 g food, 1/3 cup milk, carrots;
- Cabbage salad with 2 eggs, paprika and parsley, seasoned with lemon juice;
- 1 l. water, a glass of currant juice.
Friday
- yogurt, 2 tangerines;
- granular cottage cheese (1 package);
- 200 g of sea fish, tomato, red pepper and parsley salad, yogurt;
- granular cottage cheese (1 pack), carrots, green apples;
- 1 liter of water, a glass of orange juice.
Saturday
- 100 g of cottage cheese, skim milk;
- a glass of yogurt;
- 2 chicken breasts, beans, yogurt;
- 2 pieces of ham, broccoli, 1 egg, 2 tablespoons corn;
- 1 l. water, a glass of currant juice.
Sunday
- a glass of kefir, ½ a cup of raspberries (or other fruit);
- grain cheese, a piece of ham;
- boiled chicken liver, salad with lemon juice, apple;
- fruit yogurt;
- 1 liter of water, a glass of apple juice.