Diets are one of the easiest and most common weight loss options. To lose weight for an event, and the extra pounds are gone for a long time, women and men resort to dietary restrictions. But nutritionists warn that some diets can seriously harm the body. And then, instead of a pretty, slender figure, we'll be referred to a doctor.
How to lose weight safely? Using a protein diet is easy! You don't have to burn out with constant refusal to eat and feel hungry all the time. Protein foods, which form the basis of the diet with this diet, are quite satisfying. At the same time, it provides the necessary energy for the body, and the person does not feel numb or depressed.
Plus, this is a completely safe way to lose weight - you won't be deficient in vitamins and you'll lose muscle mass.
Characteristics of the protein diet
As the name suggests, the core of a protein diet is protein foods. It's not just meat and milk, but also eggs, vegetables, nuts. Protein should represent more than half of the daily diet. In this case, fats and carbohydrates should not be excluded, but limited as much as possible.
Other principles of a protein diet:
- "quick" simple carbs should be completely removed from the menu;
- it is desirable to use mainly natural vegetable fats;
- in order not to disturb the digestion process, vegetables rich in fiber should remain in the diet;
- during the day, you need to eat fractionally, breaking the daily norm into 5-6 meals;
- with an abundance of protein foods, you need to play sports or physical activities every day - walking a lot, exercising or going to the gym, etc.
How it works? Our body's main source of energy is carbohydrates obtained from food. When there aren't enough of them, our body rebuilds itself into a new mode of operation, burning the stored glycogen as subcutaneous fat. The body uses its own energy reserves.
After seven days the effect will be noticeable - 4-5 extra pounds will go away. At the same time, muscle mass will remain the same due to the fact that there are enough protein products on the menu to "build" and restore muscle. The greatest effect will appear in three weeks - the excess weight will disappear and the beautiful muscle relief will be clearly visible.
Protein Diet Rules
The protein diet is structured in such a way that our daily menu is mainly made up of protein. But when dieting every day or for the whole week, you need to be guided by a few rules:
- Monitor the quality of your products. Canned foods, smoked meats, semi-finished products are also prohibited in the diet, although they can be attributed to proteins. Fast food and other similar foods contain not only fast carbohydrates, but also rich in animal fats, harmful additives.
- Prefer lean meat and fish. This includes birds, rabbits, ocean and saltwater fish. It is better to temporarily refuse pork and beef fat, as well as offal. Lipid-rich meat takes longer to digest and puts more stress on the digestive tract and kidneys.
- Limit spices, preservatives, etc. With an abundance of protein foods, the kidneys are subject to more stress than normal. Excessive salt, spices and flavor enhancers retain fluid and create additional difficulties for the excretory system.
As with other diets, remember to drink plenty of fluids and control your condition. If it starts to get worse, you should immediately stop the protein diet and see a doctor.
Allowed Products
What can you eat while on a protein diet? The list of allowed products includes:
- Me at. It is recommended to eat chicken, turkey, rabbit fillet, thin pieces of beef, veal.
- Fish. Only unsmoked and unsmoked fish are suitable, steamed or oven-baked without additional fat.
- Eggs. They can be chicken and quail eggs. They can be boiled, eaten raw or made with a steamed omelet.
- Fermented milk and dairy products. This includes unsweetened yogurts, heavy cream and low-fat cottage cheese.
- Vegetables. Fiber-rich green vegetables are allowed: eg cucumber, zucchini, cabbage. They can be eaten raw, boiled, boiled and baked.
- Fruits. Although this type of food is usually high in carbohydrates, you can include some citrus fruits in your menu to avoid vitamin deficiencies.
- Cereals. Cereals and cereals are prohibited, but you still can't do without them. It is recommended to add a little buckwheat or oat flour as an accompaniment.
- Tea. You can drink herbal tea or unsweetened green tea. The rest of the liquid must be pure water. Only one cup of coffee is allowed per day.
prohibited food
The protein diet prescribes the maximum restriction of carbohydrates, therefore, in the list of prohibited foods:
- Bread and pastries. All flour is prohibited. It is permissible to eat a slice of rye bread with bran or similar products made from unleavened dough a few times a week.
- Pasta. Even if they are of good quality and made from durum wheat, these foods should be completely removed from the menu during the diet.
- Sweet. Sugar should not be consumed in any form, even added to drinks. Not only are cakes and pastries prohibited, but also other products that may contain them, for example, ready-to-eat store sauces.
- Starchy vegetables. First are potatoes, radishes, corn, celery, pumpkin. You can also add carrots and beets to this.
- Sweet fruits. Bananas, pears and melons should be excluded from the diet. Figs, dates and mangoes are also prohibited.
- Alcohol. Alcohol is completely excluded at once for several reasons. First, alcohol contains almost pure carbohydrates and is very high in calories. Second, it dehydrates a lot, puts strain on the liver and kidneys.
Also, while on a protein diet, you need to completely abandon fast food, sweet soda, fried, smoked, or spicy foods.
How To Switch To A Protein Diet
In order for the transition to protein nutrition to be as comfortable as possible and provide the maximum weight loss effect, you need to gradually switch to a diet. It pays to start gradually dropping carbohydrates in 2-3 weeks, limiting sweet, starchy foods. This is especially true for those who love sweets. If you abruptly delete them from the menu, there is a great risk of failure.
1-2 days before starting the protein diet, you need to gently exclude other foods, switching to the planned diet. During restriction, you should definitely control your condition. This applies not only to weight but also well-being. Even with mild discomfort, pay attention to the status of your urine and feces.
If you are unsure of your abilities, plan your first attempt at dieting to lose weight while on vacation. This way, there will be less temptation to eat something forbidden with colleagues or friends.
It is best to make a menu in advance, go to the grocery store. Try to keep the fridge free of excess food that can hinder your efforts. The main condition is that the protein diet is accompanied by physical activity. Even if you don't play sports, it's worth starting to exercise, run, ride a bike every day or at least every other day.
Duration of protein diet
The minimum period for which a protein diet is designed is 7 days. It is considered ideal if you adhere to this diet for 10-14 days. During that time, you can lose up to 8-15 extra pounds and get a remarkable result. This period is good in cases where it is necessary to lose weight, for example, for some kind of celebration and surprise guests with a slim figure.
The maximum duration of a protein diet is 21 days. Extending this period is not safe for your health. This goes for those who play sports and want to "dry up" for competition. In all other cases, you shouldn't abandon a balanced diet and favorite foods for nearly a month.
How often can you use a protein diet? It is recommended to lose weight this way at most once every three months. Give your body a chance to recover and normalize its metabolism before stressing it out again.
going off the diet
Proper departure from the protein diet will help prevent excessive stress on the intestines and digestion, as well as on the excretory system. The basic rule is that the exit should last twice as long as the diet itself. For example, if you stick to the limits for ten days, it will take twenty days to gradually restore the diet.
You need to introduce carbohydrates and other foods gradually and very gently. Start with vegetables and fruits, adding a little to the menu. Cereals, pasta, sugar and potatoes should be introduced last and also without problems, gradually increasing not only the variety of carbohydrate-rich foods, but also their quantity.
To maintain the results obtained, abandon some bad habits:
- limit the use of sweet and starchy foods, especially baked goods, cakes, soft drinks;
- they give up fast food and semi-finished products - they use inferior quality products, seasoned with preservatives, colorings and flavor enhancers;
- Bake food in the oven or steam, avoiding fried, greasy and spicy foods;
- maintain a high level of physical activity - this not only contributes to weight loss but also helps fight stress;
- Control your alcohol consumption - Regular meetings with a can of beer at night will have a deplorable effect not only on your figure, but also on the condition of your hair, skin, and your entire body as a whole.
Protein diet: pros and cons
The protein diet is popular for its effectiveness - it can help you achieve tangible weight loss. However, it is suitable for many people. Among the advantages of this method:
- a variety of used products - you don't have to give up everything then you can eat deliciously;
- lack of a constant feeling of hunger - you should eat fractionally every 2-3 hours;
- rapid weight loss - the result appears almost immediately and can be maintained for a long time;
- weight loss due to fat itself - the body's reserves are consumed without harming health;
- suitable for athletes and those who are actively exercising - physical activity is a prerequisite for a protein diet.
Despite the many advantages, there are several disadvantages to this method of losing weight. Nutritional imbalances that can lead to calcium leaching from the bones are commonly cited as the most serious. In addition, other disadvantages may appear:
- decreased cognitive ability and concentration of attention due to lack of carbohydrates;
- increased risk of thrombosis and similar diseases due to increased blood clotting;
- bad breath, the cause of which lies in the high level of ketones that are constantly present in the body.
Contraindications
Like all effective weight loss methods, a protein diet has contraindications. Best of all, before you start switching to a protein menu, be sure to see a doctor you're being monitored with on a regular basis. This diet is not suitable:
- pregnant and nursing women;
- the elderly and young children;
- everyone who has been diagnosed with cancer;
- people with chronic diseases of the kidneys, gastrointestinal tract;
- those suffering from diabetes mellitus and other metabolic disorders.
Also, you shouldn't start losing weight during the time of greatest physical or emotional stress. This includes not only final exams, but also a rush to work or a sudden change in the weather.
You cannot go on a diet if you have acute respiratory or infectious diseases, as well as while taking any medications. You must first fully recover from an illness and take a course with the necessary medications, and only then begin to lose weight.
During a protein diet, you can take vitamins as well as complexes with macro and microelements.
common mistakes
The protein diet is a proven procedure. If the weight stubbornly doesn't want to go away, you've probably made one or more common mistakes:
- Refusal of physical activity. It's better if you are involved with daily sports and exercise. But without stress, restrictions won't work, so start with walking and simple exercise in the morning. Even at home, you can do aerobics or exercise.
- Complete rejection of carbohydrates. Vegetables, fruits and grains need to be limited as much as possible, but you cannot refuse them at all. Fiber-rich foods must remain on the menu for the intestines to function properly. In addition, carbohydrates are a source of energy necessary for the brain to function.
- Fast transition to protein foods. The gradual transition to this diet is extremely important - you cannot abruptly remove all carbohydrates and fats. Otherwise, the body will experience stress, to which it will react not only with poor health and depressed mood, but also with subsequent excess weight gain.
Also remember not to starve or overeat. Even satiety throughout the day is important for satiety and lack of hunger, and helps maintain normal bowel and liver strain.
Conclusion
With a protein diet, the menu consists mainly of foods rich in protein: meat, fish, dairy products, eggs. This diet does not help you lose weight out of tiredness. To make up for the energy deficit, the body starts burning its own fat. In this case, muscle mass may even increase - a sufficient amount of protein ensures muscle recovery and growth.
The protein diet is indicated not only for losing weight, but also for the formation of a beautiful body of relief. Although the technique is suitable for many people, it has contraindications. You cannot ignore them - this can lead to sad consequences.
So the main thing is not to harm your body. Approach your diet review carefully and conscientiously. Don't push yourself and don't push yourself to lose a few pounds during difficult times in life. If, for any reason, you are under intense stress, anxiety, or need to take medication, put off the diet for a while.