A high-protein diet is the simplest and most effective way to eliminate excess fat.This technique is used by both athletes at the stage of preparation for competitions and men and women who want to reduce body weight.
The essence of a protein diet
The nutrition plan is based on changes in the diet, including reducing the consumption of carbohydrates and fats (or eliminating them completely) and increasing the intake of protein foods.
Additionally, a person should consume plenty of fiber and drink plenty of water.Otherwise, digestive problems may occur.
The amount of carbohydrates and fats allowed in the protein menu is determined by lifestyle, age, health status and other factors.For example, a foundry worker or mason needs to consume at least 30 g of fat and 100 g of carbohydrates per day to restore the body.An office worker, a sedentary person, does not need to consume fats and carbohydrates in such quantities - the protein menu can be more strict.
Principle of operation
Weight loss on a protein diet is achieved thanks to a large number of active processes occurring in the body.The main cause is reduced production of insulin, a powerful anabolic hormone that activates the synthesis of fat tissue in the body.The diet implies the absence of fast carbohydrates (sweets, starchy foods), and therefore it will not stimulate the pancreas to speed up the production of the compound.
Another factor that helps lose weight with a high-protein diet is reducing the calorie content of the diet.By reducing the total volume of food and its components, the body creates an energy deficit to replenish the amount of subcutaneous fat that begins to be used.
A protein menu helps speed up metabolism, so the calories consumed begin to be used by the body to release energy, instead of being stored as accumulations in problem areas.
When dieting, fasting is strictly prohibited as this will slow down your metabolism and reduce the rate of fat burning.Each day of the seven days of the week should have at least 4 meals.
Advantages and disadvantages
The main advantage of protein nutrition is weight loss only thanks to fats.At the same time, muscle mass remains.This effect allows you to create a beautiful thin figure with sexy round shapes.Low-calorie or mono-nutrient diets lead to the destruction not only of fat, but also of muscle, causing the body to become bony.
Another advantage of a protein menu is its ability to maintain a feeling of fullness for a long time.On the contrary, carbohydrate nutrition causes a feeling of hunger 1.5-2 hours after eating.
The main disadvantage of the diet is the increased load on the kidneys and liver, which limits the scope of its use.A negative point is a depressed psychological state due to the lack of carbohydrates in the menu.
Due to eating a lot of meat and lacking fiber, constipation and body intoxication can occur.To prevent this effect, eat lots of raw vegetables and drink plenty of water.
Types of high-protein diets
Despite the fact that the essence of this plan is to reduce fat and carbohydrates while increasing protein, there are still several options for implementing the diet.
The most popular diets are:
- Dukan.Based on a diet rich in protein and moderate in complex carbohydrates.The menu includes low-fat cheese, meat, eggs, fish.Implementation of the diet takes place in several stages over 1-4 weeks.
- Malysheva.Combines the principles of fractional nutrition and a low-carbohydrate menu.It is very diverse and highly effective - if you follow the rules, the weight will not return after the end of the diet.
- "Kremlevskaya".It is based on limiting the amount of food consumed, while moderately reducing carbohydrate intake.Duration - 12-14 days.
- "Sports" involves reducing carbohydrate intake to 50 g per day.The menu is based on foods rich in protein and fiber.The fat used is of vegetable origin (flaxseed or olive oil).It is designed for a period of time from 2 weeks to several months - it all depends on the stage of preparation and the level of physical fitness of the person.
The most difficult psychologically is the “Sports” diet.However, it allows you to burn fat as quickly as possible and preserve muscle.
Allowed and prohibited foods
When following a protein diet, you should completely abstain from sweets and starchy foods.Processed meats, smoked foods, soups and soda should be minimized as much as possible.
Prohibited products also include:
- ketchup;
- mayonnaise;
- sauce;
- spicy and sour foods;
- canned food
Complex carbohydrates (cereals, pasta made from durum wheat) should be consumed in limited quantities, depending on the type and duration of the diet.
Foods allowed on a protein diet:
- legumes (beans, peas, beans);
- lean meat and chicken;
- fish and seafood;
- egg;
- cheese;
- nuts;
- Fresh vegetables with low starch content (cabbage, cucumbers, tomatoes).
You should also reduce your salt intake to 3g per day - more will cause water retention in the body and slow down weight loss.
Diet time
The amount of time you spend on this diet depends on your goals.If a person needs to lose 15-20 kg, the time to perform this technique is about 4 months.Losing weight faster can be harmful to your health.At the same time, entering the diet should be gradual, gradually reducing the amount of carbohydrates and fats.The period without major carbohydrates will last no more than 3-4 weeks.
Athletes on a protein diet can burn fat much faster - 5-7 kg within 2-4 weeks, this is normal.However, such rapidity will bring nothing but harm to an ordinary person.
Protein quota per day
The amount of essential elements in the diet is determined by age, weight, lifestyle, occupation and other factors.Only a nutritionist or fitness trainer can give exact numbers after analyzing the personal data of his guardian.
On average, a person working at a job without much physical or psycho-emotional stress needs 1.5-2 g of protein per 1 kg of body weight.For example, a girl weighing 70 kg should eat 105 to 140 g of protein per day.
Sample menu for the week
Example of a 7-day diet.The diet menu includes dishes for breakfast, lunch and dinner.
| 1 meal | 2 meals | 3 meals | |
| Monday | Cheese casserole without flour and sugar | Beef ribs, vegetables | Boiled fish, vegetables |
| Tuesday | Hard-boiled eggs | Buckwheat porridge, chicken cutlet, tomato salad | Grilled chicken fillet, vegetables |
| Wednesday | Low-fat cheese | Chicken fillet, fresh vegetables | Greek Salad |
| Thursday | Omelette without flour | Rice, boiled fish | curd casserole |
| Friday | Hard-boiled eggs | Boiled beef, fresh cucumber | Grilled fish with grilled vegetables |
| Saturday | Cheese with dried fruit | Boiled rice, seafood, vegetable salad | Vegetable and seafood salad |
| Sunday | Omelette without flour | Corn porridge, beef ribs, vegetables | Boiled fish, vegetables |
Drink unsweetened tea or coffee 20 minutes before or 30 minutes after meals.Between main meals you should snack on protein shakes.It will be useful to drink a glass of kefir or yogurt without additives 2 hours before bedtime.