Protein, or protein diets, are extremely popular with those looking to lose weight and are often followed by bodybuilders prior to competition. Finally, it helps create a nice muscle relief as it burns subcutaneous fat very effectively.
The main thing with this type of food
The essence of a protein diet is that it is suitable for people who cannot limit the amount of food they eat, as well as for those who cannot set their daily diet without meat or fishcan imagine.
However, it has a number of disadvantages that make it contraindicated for children, pregnant women, people with chronic diseases prone to blood clots, and the elderly and overly obese. They are better off eating a milk-based diet.
The principle of the protein diet is that a person can eat a lot of protein during the day, but the intake of carbohydrates is significantly reduced and almost completely without fat. Since carbohydrates and fats are the main sources of energy for the body, proteins are a kind of "building material". They are necessary for cells to grow, but when they are broken down the body receives little energy.
Therefore, the essence of the protein diet is that a person mainly eats protein foods and receives the substances necessary to maintain good health, but at the same time does not meet the daily caloric needs.
As a result, the body is forced to compensate for the lack of energy by breaking down fat deposits. Thus, a protein diet reduces body weight due to fat loss, not water or muscle mass. And losing weight doesn't have to go hungry or eat monotonous foods, which is common with other diets.
Sources of protein
The main sources of protein are: lean meat, low-fat cottage cheese, chicken fillet, squid, turkey meat, peeled from fat, boiled eggs (without yolks), lean fish.
You should make up the majority of the diet with a protein diet. And of sweets, pastries, potatoes, pasta, butter, fried foods and various sauces, you have to give up entirely.
The need for carbohydrates is met by adding a limited amount of berries, fruits (excluding bananas and grapes) and vegetables (carrots, cabbage, tomatoes, peppers, cucumbers) to the diet. Buckwheat and oatmeal are acceptable. It is advisable to steam, cook, or bake all of these products without the use of oil and fat.
Many foods can be eaten raw or made into salads. Although diet is about avoiding fat altogether, a small amount of olive oil can sometimes be added to salads.
Eat small meals four to six times a day.
You can eat protein foods with carbohydrates in the morning and during the day, and only proteins are allowed in the evening.
At the same time, you must drink at least 1. 5 liters of clean water a day. It is recommended that you follow this diet for four weeks for visible results.
Two weeks can be enough to lose five to eight kilograms.
However, sticking to a protein diet for more than eight weeks is highly undesirable - it can lead to health problems. This is due to the fact that the essence of a protein diet is contrary to the norms of a balanced diet, as a result of which the body experiences a lack of calcium, vitamins and microelements. This leads to fatigue and deterioration in the condition of the skin and hair. Fortunately, this problem can be solved by taking vitamin and mineral complexes.
A long-term protein diet also increases the stress on the kidneys and increases the level of cholesterol in the blood. Hence, like the vast majority of diets, it is suitable for young, healthy, and energetic people.