A protein diet is not only a great way to get rid of deep fat, but it is also a great option for gaining muscle mass.The main problem of our society is the eternal struggle with weight, we focus on protein diet to burn fat.
According to statistics, 90% of people call for a protein diet with a complete consumption of simple and complex carbohydrates and a complete consumption of complex carbohydrates, rejecting the maximum consumption of animal origin.In fact, this is a wrong conclusion, because long-term abstinence from carbohydrate foods causes many unpleasant cases.The most common are gastrointestinal disorders and impaired renal function.In order not to destroy unnecessary myths, it is necessary to use a protein diet correctly for weight loss.
Pierre Dukan is considered the founder of the protein diet, but the benefits of protein products were known in earlier times.Famous nutritionists and scientists of the last century have repeatedly mentioned the advantages of proper distribution of nutrients.The Robert Atkins diet has many similarities with the protein diet.Therefore, we can conclude that it is different for all nutritionists and all nutritionists and scientists who devote their lives to healthy nutrition.
The main features of the protein diet
Do not forget to call this method of losing excess weight, because no one forbids you to eat carbohydrates.You should not jump to conclusions based on the name of the diet.To ensure a positive energy balance and the normal functioning of all internal organs, complex carbohydrates should complicate the burning of various fats, and the protein diet is no exception.The body always requires a full range of nutrients, vitamins and minerals.Protein weight loss method to lose weight method to carbohydrate free diet, the essence, the essence, the essence, the essence, the essence.
Rest, because fats and carbohydrates are an integral part of weight loss, but they are consumed at a certain time when the body needs them.You don't need to starve yourself using the protein shake method because you have an unlimited amount of food per day.The fastest food of the metabolism and the faster the food, the speed of biochemical processes determines how quickly the body converts calories into subcutaneous fat.
You need to plan your protein menu in advance.Perfect for making breakfast early and spreading it between containers.Now, regardless of whether you are at home, at work or on public transport, every two hours, you can eat a pre-prepared meal.It can be from 4 to 10 techniques, there is no definite recommendation, everything is very individual.
When to eat carbohydrates and when to eat proteins?
All carbohydrates should be preferred in the first half of the day, before 13.00.In the morning, all glycogen stores are completely depleted (in the body's muscle tissue and human tissue), so for a person who wants to gain carbohydrate fat, this is where to get glue.Calories from all calories go towards the body's energy needs.
For the same reason, it is considered to be ideal for a great run, to burn a surprising amount of dietary fat, but it is considered to be different if the glycogen stores are empty.This forces the body to use alternative methods of energy supply.
What should be the amount of carbohydrates?
The amount of complex carbohydrates should be determined separately.Some people can eat 200 grams of rice a day and lose weight, while others eat their own amount and gain weight.The main thing is not to go too far and gradually reduce the amount of carbohydrates in your diet.
For example, if you ate 2500 calories a day, you don't need to eat 1500 the next day.This is seen by the body as an existential threat, and the body begins to take steps to slow down the burning of subcutaneous fat as much as possible.Firstly, the metabolism is greatly reduced, and secondly, the small few calories that are ingested turn into fat deposits.If your goal is a long-term marathon, "carb-load a marathon once a week" and increase complex carbohydrates significantly.
Recommended Carbohydrates for Consumption:
- rice, pasta from coarse varieties of wheat;various grains;beautiful;
- For fruits, eat citrus fruits;
- For vegetables, eat unlimited amounts of tomatoes, cucumbers, and cabbage.
How to eat protein food?
There are many things with protein foods;After 13.00, you have eaten too much in equal parts, eat protein foods, natural fats.Fruits and vegetables can be eaten in unlimited quantities in the first stages of the diet, then you should eliminate the fruits that include bananas, apples, grapes, grapes and everything that belongs to this category of products.
The following products are preferred among animal proteins:
- lean meat, beef, chicken breast, rabbit, poultry and roots;
- dairy products with a fat content of less than 5%;
- Eggs and sea fish, sea fish, will not only provide your body with first-class protein, but also provide your body with health benefits.
Who is the protein diet suitable for?
- First of all, this category includes professional athletes and young people who lead an active lifestyle.The value of a protein diet for people mentioned above is that it has the ability to burn deeper fat without losing much muscle mass.If you want to maximize muscle growth, this can be done by eating protein without adding obvious fat.
- It is not recommended to lose excess fat using a protein-protein menu.Protein is required for absorption and assimilation of food, health and 100% functioning of all internal organs.Of course, a person over 50 years old, his body is not as productive as it was in his younger years.Therefore, an elderly person cannot tolerate a protein diet without harm to his health.The following complications may occur: blood clots, blood clots, problems with the digestive system increase.You don't have to experiment;It is best to use appropriate methods for people of this age.
- Men tend to eat more meat than women on a higher protein diet.The fairer half of humanity is more difficult to resist sweets, and animals eat protein.According to the principle, the protein menu can be changed and can be consumed instead of other protein products: fish, eggs, dairy products, seafood.
- Pregnant women can use a protein diet to effectively lose weight without harming the baby or their health.This method of food normalizes weight and daily benefits and prevents excess water retention.
- If you are healthy and want to lose excess weight, then a protein diet is right for you.This method is not strict and it is difficult to tolerate a few mononous diets, so if you stick to the protein menu, you will not feel psychological and physical discomfort.
Principles of protein diet
The correct distribution of nutrients throughout the day, if a person significantly exceeds only sweets or complex carbohydrates, then only one hormone allows to control the secretion of insulin.Blood glucose levels spike, and insulin turns the excess energy into deeper fat.
Carbohydrates that come in the first half of the day are the fuel needed to provide the body with energy for the whole day.Protein products and fiber require the body to spend a little more calories to digest and absorb than these products, so it is impossible to gain excess weight from them.A protein menu, on the contrary, stimulates the metabolism, which is why bodybuilders eat their brains in bed.
Positive properties of protein diet
- Full burning of subcutaneous fat and maximum preservation of muscle mass.It is also important for women.
- Accelerates metabolism, if this diet lasts as long as possible, long after not gaining excess weight.If, after stopping the protein food, you can adopt a healthy lifestyle and forget about fat forever.
- There is no psychological or physical pressure because your diet consists of a variety of delicious and healthy foods.
- The possibility of sticking to a protein diet for a long time.
- The body receives all the necessary nutrients, vitamins and minerals.
Damage to the protein diet
If you follow a classic protein diet and use only proteins, do not use the previously described carbohydrate scheme, which can cause negative consequences.
- First, protein supplementation can leach calcium and trace minerals from the body, and this can seriously affect the health of your skeletal system.
- Secondly, the protein menu has a negative effect on the functioning of the kidneys and digestive system.Therefore, people with diseases of the above-mentioned organs should not follow a protein diet.
- Third, if you're over 60, forget about the protein regime and use a mixed diet to actively burn subcutaneous fat.Consult your doctor and nutritionist using the protein loss method.
How long should you stick to a protein diet to see results?
There is no clear answer to this question;It all depends on many factors.Key people: age, gender, comorbidities, body fat percentage, genetic predisposition to weight loss.For example, if you are 40 years old and have decided to lose the pounds you have just put on, you may find it difficult to start using your body's emergency reserve.
The main thing is not to show too much initiative and you cannot speed up the process of losing excess weight.Normal weight loss is 0.5 to 2 pounds per week, no need to rush.The protein diet described in our article can be used until the desired result appears;It contains carbohydrates, vitamins and minerals, so there is no harm to health.
Protein diet menu for a week
First day
- 200 gr.Pour oats with a tablespoon of honey
- For example, eat a variety of fruits that contain fast carbohydrates per banana
- 200 gr.boiled chicken breasts + a large portion of vegetable salad
- 150 gr.Cottage cheese with a fat content of 5% and no more than two oranges
- Half a liter of kefir with a fat content does not exceed 2.5%
The second day
- 200 gr.Porridge with vegetables
- We use two large apples
- 200 gr.boiled beef + vegetable salad
- 200 gr.Sea fish + one grapefruit
- 300 gr.milk of milk
The third day
- 200 gr.Boiled rice with vegetables
- 50 gr.Nuts + a tablespoon of honey
- 200 gr.boiled kitchen + vegetable salad
- 300 gr.Yogurt with a fat content of no more than 2.5%
The fourth day
- 200 gr.50 g of coarse wheat pasta with cottage cheese
- An apple and a banana
- 200 gr.boiled beef + vegetable salad
- 200 gr.seafood
- 300 gr.milk
The fifth day
- 200 gr.Pea Porridge + 100 Gr.boiled fish
- Two tablespoons of honey
- A large portion of vegetable salad dressed with olive oil
- 200 gr.Chicken fillet + three cucumbers
- Three hard-boiled eggs
The sixth day
- 200 gr.Boiled peas with vegetables
- 200 gr.Fruit salad + a tablespoon of honey
- 200 gr.Boiled with vegetables
- 150 gr.low fat cheese
- 0.5 liters of kefir
The seventh day
- 200 gr.boiled potatoes + vegetable salad
- 200 gr.various fruits
- 200 gr.boiled beef + citrus fruits
- 150 gr.cottage cheese
- 400 gr.milk of milk
Carbohydrates are the ones that start using your regular meals and gradually eliminate the calories until you see the fat burning process begin.
Eat a couple of meals to help your digestive system absorb protein.Water should be drunk taking into account the individual requirements of the body.If your urine is dark, it means you are not drinking enough water.
The displayed menu is not an axiom;You can combine different products.
If you want to build a body worthy of your soul, use the protein diet method mentioned above.And only a healthy lifestyle and active exercise will not allow you to get rid of unnecessary diseases and excess weight.