From the variety of diets, eyes run. It is difficult to assess all the pros and cons without delving into the essence of a particular diet. The protein diet has long caused a stir with its amazing results. What is it and is it really effective? Will it harm your health?
The benefits of a protein diet
Most dietary restrictions for weight loss are aimed at drastically reducing the calorie content of food, including at the expense of protein. In fact, they are only allowed to eat vegetables, fruits, and other low-calorie foods.
The principle of a protein diet is as follows. The body, with the need for energy expenditure (physical activity), first begins to consume the carbohydrates received last.
With normal physical activity, this is where the process of "burning" calories ends, there is no weight loss. It is only when the recently received body is depleted that it begins to "store fat".
A protein diet provides a minimum intake of light carbohydrates from food. Under such conditions, the burning of stored calories begins immediately. At the same time, other cells in the body do not suffer, because there is enough protein for them to function. Weight loss comes from fat tissue, not muscle loss.
The benefits of a protein diet are as follows:
- An excellent and stable result in a relatively short period of time. Most protein diets are designed for a short period of time - 2-4 weeks. During this time, you can lose 5-15 kg or more, it all depends on the initial body weight.
- There is no feeling of hunger. With such a diet, a constant blood sugar is formed, there are no surges, and the appetite is controlled.
- The result obtained lasts a long time. The rules of diet are the principles of healthy eating, and they are already becoming a habit.
- Frequent and fractional nutrition "speeds up" the metabolism, which helps in weight loss.
- Protein is extremely important for the body. Cell walls are built of it, complex for the maintenance of immunity, they are necessary for normal digestion, muscle growth and renewal of all tissues. It is difficult to pinpoint a process in the body where proteins do not participate. Therefore, a sufficient intake of protein does not cause undue stressful situations for the body.
- Protein is essential for the absorption of vitamins. Classic low-calorie diets are often accompanied by changes in the condition of the skin, hair, nails, heart problems appear, memory and endurance decrease. A protein diet is devoid of these negative aspects.
- You can lose weight and build muscle at the same time. It cannot be done with a lack of protein. Mostly true for men.
- Many amino acids (proteins are made from them) are essential for the human body. They can only be obtained with food. Lack of essential amino acids leads to various disorders in the body. There is nothing like it in a protein diet.
- The set of products is very diverse, you can create a delicious and favorite diet, and not eat only buckwheat or cabbage.
- The amount of carbohydrates in a protein diet is minimal, but sufficient for the productive work of important organs, for example, the brain.
Cons, without which nowhere
Eating is a stressful situation that requires adjustment. The disadvantages of a protein diet are as follows:
- The load on the urinary organs increases. The kidneys filter all the blood in the body several times a day. With an increased content of protein complexes, the tubules can be "blocked", which will subsequently lead to disruption of the work of the organ. Therefore, a contraindication to a protein diet is kidney disease.
- Blood clotting increases. Therefore, the risk of thrombosis and thromboembolism increases. This diet is not recommended for people who have already had similar problems, as well as those suffering from hypertension, diabetes mellitus.
- Despite the variety of foods, the protein diet remains unidirectional. This can cause a deficiency or an excess of certain elements. For example, in this case, it is recommended to additionally take calcium complexes and vitamin D.
- The minimum amount of fiber can cause disruption of the gastrointestinal tract. Most often, constipation and colitis occur. If there is a tendency to such diseases, it is better to choose other diets.
- Any ban by the body on something can ultimately lead to breakdown, depression. Likewise with a protein diet, despite the relative variety of foods.
- Eating frequent meals (up to six times a day) is sometimes difficult to maintain in today's lifestyle.
Contraindications to the diet
Any dietary restriction should be treated wisely. The main contraindications to a protein diet are as follows:
- Chronic diseases, in particular of the kidneys, heart, intestines. If available, it is best to consult a dietitian or therapist. Only a doctor can comprehensively assess the condition and possible danger of such a diet.
- Diseases of the liver, because it is involved in the treatment of all nitrogen compounds that come in the form of proteins.
- It is dangerous to stick to a diet while carrying a baby and breastfeeding.
- In the presence of tumor processes, especially of a malignant nature.
Fast weight loss diet options and their features
To lose weight, you can use both the classic protein diet and its varieties, supplemented by some categories of products.
Just protein
Compliance with a balanced diet of a protein diet leads not only to comfortable weight loss, but also to the maintenance of all physiological processes in the body, normal.
In this case, only pure protein products are allowed. These include the following:
- meat (lean pork, beef, rabbit, chicken, turkey, etc. );
- low-fat eggs and dairy products (mainly cottage cheese);
- legumes;
- fish and other seafood (squid, mussels, etc. );
- you can add buckwheat, oats and soy in any form.
Protein-carbohydrates
It differs in that part of the complex carbohydrates is added to the proteins. In addition to the main products, the diet is supplemented by the following:
- flakes (muesli),
- dried fruits,
- nuts,
- black bread,
- durum wheat pasta,
- my dear,
- fruits.
Protein and vegetables
Along with a protein-vegetable diet, you can also eat vegetables and fruits - raw and cooked (but not fried), as well as mushrooms. This option is especially suitable for people suffering from diseases of the gastrointestinal tract. Sufficient amount of coarse fiber will stimulate intestinal motility, adsorb all toxins and metabolic products.
Vitamin and protein
This type of protein diet consists of enriching the diet with vitamins. There are two possible options:
- Alternating days (2 + 2) only protein products, then vitamins. These include fruits, vegetables, berries.
- You can also simply supplement protein foods with vitamin supplements throughout the day.
Basic rules of a protein diet
In order to minimize the negative effects of the diet, the following guidelines should be followed:
- Drink at least 1. 5 to 2 liters of clean water per day. This will help protect your kidneys.
- If you need to follow a protein diet for a long time, you need to take vitamin and mineral complexes.
- Do not reduce the number of calories to less than 1200 per day. It is better to individually calculate the needs based on body weight.
- All dishes should be prepared in any way, but not fried. Boiling, steaming, simmering, baking is healthy eating.
- It is desirable to minimize the amount of table salt.
- All dishes can be abundantly spicy, use cinnamon, turmeric, but not ready-made seasonings with flavor enhancers, including mayonnaise.
Menu of the week by day
In any diet, the most difficult thing is to create an interesting menu so that it looks both beautiful and tasty. It can be roughly represented as follows:
On Monday
- Breakfast: cottage cheese, tea or coffee without sugar.
- Snack: a glass of kefir.
- Lunch: boiled, steamed or baked chicken.
- Snack: half an apple.
- Dinner: chicken with vegetables.
Tuesday
- Breakfast: low fat, unsweetened cinnamon yogurt.
- Snack: grapefruit.
- Lunch: boiled beef with tomato or cucumber.
- Snack: a glass of milk.
- Dinner: beef with cabbage.
Wednesday
- Breakfast: one egg (only protein is allowed, then two), tea or coffee.
- Taste: orange.
- Lunch: baked fish with vegetables.
- Snack: yogurt.
- Dinner: fish.
Thursday
- Breakfast: cinnamon yogurt.
- Snack: grapefruit.
- Lunch: chicken with asparagus.
- Snack: kefir.
- Dinner: either asparagus or chicken.
Friday
- Breakfast: an egg or just protein.
- Snack: grapefruit.
- Lunch: mushrooms with vegetables.
- Snack: curd omelet.
- Dinner: vegetable compote.
Saturday
- Breakfast: cottage cheese with cinnamon.
- Snack: apple.
- Lunch: chicken broth with boiled vegetables.
- Snack: a slice of any meat cooked with vegetables.
- Dinner: kefir.
Sunday
- Breakfast: cinnamon curd cheesecake.
- Snack: grapefruit.
- Lunch: broth from any lean meat with vegetables.
- Snack: a slice of cheese.
- Dinner: yogurt.
Delicious and healthy recipes
It is healthy to eat simply. The recipes for good nutrition are very quick and easy to integrate into the daily diet. Examples of starters, second courses and desserts can be as follows:
- Recipe 1. Cheesecake curd. You need to take 200 g of low-fat cottage cheese and mix in a blender with two egg yolks, 50 g of lemon juice and 2 tablespoons of cornstarch. Beat an apple separately then 5 egg yolks. Mix the three ingredients. Bake for about 30 minutes at 180 degrees.
- Recipe 2. Omelet with curd. Beat egg whites until frothy. Separately, do the same with cottage cheese, add chopped onion and dill, salt and pepper to taste. Mix everything together, pour into a mold and bake in the oven until tender.
- Recipe 3. Meatball soup. Mix the minced chicken with the chopped onion, add the pepper, bran and egg white. Form the dumplings, immerse them in boiling water in a saucepan. Add the salt, a few peppercorns, the bay leaf to the broth. Cook for 20 minutes.
- Recipe 4. Beef. You should take a piece of meat, salt, pepper, grease a little with lemon juice. Place in the refrigerator for an hour. Then wrap in foil and bake for 50 minutes at 200 degrees.
- Recipe 5. Fish. Take the mackerel, peel it. Brush all sides with a mixture of pepper and salt. Stuff the onions and carrots inside. Wrap in foil and bake at 160 degrees for 30 minutes.
How to choose meat
When choosing meat for a protein diet, you should give preference to the following types:
- chicken,
- beef,
- rabbit meat,
- Turkey meat.
In addition, it should be raw meat, from which it is necessary to prepare your own meals. Sausage delicacies, sausages, dried and uncooked smoked products - all this is not useful. First, they are high in fat. Second, additives and flavor enhancers stimulate the appetite. This category also includes all semi-finished products.
Drinks allowed and prohibited
During the diet, attention should be paid not only to food, but also to the incoming liquid. Firstly, it also contains calories in most cases. Second, additives and preservatives can interfere with digestion and other organs.
It is useful even outside the diet to give preference to the following drinks:
- ordinary drinking water (it should be 90% of all liquid);
- non-carbonated mineral;
- tea and coffee without sugar (you can add a little milk);
- infusions of herbs, dried fruits.
When on a protein diet, it is helpful to consume tomato juice and celery. All other packaged drinks are high in sugar and flavoring sweeteners. The resulting benefits are minimal and there are a lot of calories.
How much can you diet
The protein diet is designed for an average of 10-12 days, but there are extensive options as well. For example, Ducan and others. They also belong to proteins, but are based on particular nutritional principles and have important characteristics.
The safe duration of protein diets also depends on the state of health. It is believed that about two weeks a year is acceptable for everyone.
Rules for getting out of a protein diet
In order for the effect after the diet to be fixed as long as possible and without excessive stress on the body, you should adhere to the recommendations for exiting such a diet. They will be as follows:
- You should eat 4 to 5 times a day in small portions.
- Breakfast is compulsory and must include protein (cottage cheese, yogurt, meat).
- Last meal no later than three hours before bedtime.
- It is better to refuse sugary, fatty, starchy foods or simply "to taste".
- Trying to cook properly and is useful - boil, steam, stew.
A slender figure is 80% dependent on lifestyle, eating habits, not heredity, as most people believe. A protein diet is one of the most effective, safest, and most varied foods on the Approved Foods list. It allows you to master the rules of a balanced diet, to intelligently organize your diet. But it's not a panacea, and the extra pounds will come back, if you don't change your habits and increase the level of physical activity.