From a variety of diets, the eyes flow. It is difficult to assess all the advantages and disadvantages without delving into the essence of a particular diet. Protein diets have long made a splash with incredible results. What is it and is it really effective? Will it endanger your health?
Advantages of Protein Diet
A large number of dietary restrictions for weight loss are aimed at a sharp decrease in the caloric content of food, including at the expense of protein. In fact, they are only allowed to eat vegetables, some fruits and other low-calorie foods.
The principle of a protein diet is as follows. The body, in need of energy costs (physical activity), first begins to consume the last received carbohydrates.
With normal physical activity, this is where the process of "burning" calories ends, there is no weight loss. Only when the recently received body is depleted, will it become "fat storage"
A protein diet provides a minimum intake of light carbohydrates from food. In such a situation, the burning of stored calories immediately begins. At the same time, other body cells do not suffer, because there is enough protein to function. Weight gain comes from adipose tissue, not muscle loss.
The advantages of a protein diet are as follows:
- Excellent and stable results in a relatively short period of time. A large number of protein diets are planned for a short period of time - from 2 to 4 weeks. So far, you can lose weight from 5 to 15 kg or more, all depending on the initial weight.
- There is no hunger. With such a diet, blood glucose levels are constantly formed, there are no spikes, and appetite is controlled.
- The results obtained last a long time. Dietary rules form the principle of healthy eating, and have become a habit.
- Frequent and fractional feeding "speeds up" the metabolism, which contributes to weight loss.
- Protein is very important for the body. Cell walls are built from them, complex to maintain the immune system, it is necessary for normal digestion, muscle growth, and renewal of all tissues. It is difficult to show processes in the body in which proteins will not participate. Therefore, adequate protein intake does not cause excessive stress to the body.
- Protein is very important for vitamin absorption. Conventional low -calorie diets are often accompanied by changes in the condition of the skin, hair, nails, heart disorders appear, memory and endurance decreased. The protein diet does not have this negative aspect.
- You can lose weight and build muscle at the same time. This cannot be done with a lack of protein. Especially true for men.
- Many amino acids (proteins made from them) are important for the human body. They are only available with food. Lack of essential amino acids causes various disorders in the body. There is no such thing in a protein diet.
- The set of products is very diverse, you can create a delicious and favorite diet, and not just eat buckwheat or cabbage.
- The amount of carbohydrates in the protein diet is minimal, but sufficient for the productive work of vital organs, such as the brain.
Lack, without which
Diet is a stressful situation that requires adjustment. Disadvantages of a protein diet include the following:
- The load on the urinary organs increases. The kidneys filter the whole body blood several times during the day. With an increase in the content of protein complexes, the tubules may be "stuck", which will then lead to disruption of organ work. Therefore, a contraindication to a protein diet is kidney disease.
- Increased blood clotting. As a result, the risk of thrombosis and thromboembolism increases. This diet is not recommended for people who have ever had similar problems, as well as those who suffer from hypertension, diabetes mellitus.
- Although there are many different types of foods, protein diets are still not one -way. This can give rise to the shortcomings or advantages of certain elements. For example, in this case, it is recommended to take calcium and vitamin D complexes.
- The minimum amount of fiber can trigger gastrointestinal tract disorders. Often, constipation and colitis occur. If there is a predisposition to such diseases, it is better to choose another diet.
- Any restraint of the body on something can eventually lead to damage, depression. Similar to a protein diet, although there are many different types of foods.
- Eating regularly (up to six times a day) is sometimes difficult to maintain in today’s rhythm of life.
Contraindications to diet
Any restrictions on food should be treated wisely. The main contraindications to a protein diet are as follows:
- Chronic diseases, especially of the kidneys, heart, intestines. If there is, it is best to see a dietitian or therapist. Only a doctor can assess the condition and the dangers of such a diet.
- Liver disease, because it is involved in the processing of all nitrogen compounds that come in the form of proteins.
- It is dangerous to follow a diet while carrying a baby and breastfeeding.
- If there is a tumor process, especially one of a malignant nature.
Fast weight loss diet options and its features
To lose weight, you can use the classic protein diet and its types, coupled with certain product categories.
Just protein
Adhering to a balanced protein diet not only leads to comfortable weight loss, but also to keep 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. );
- eggs and low -fat dairy products (especially cottage cheese);
- beans;
- fish and other seafood (squid, clams, etc. );
- you can add buckwheat, wheat and soy in any form.
Protein-carbohydrate
It is different because a portion of the complex carbohydrate is added to the protein. In addition to the main products, the diet is supplemented with the following:
- fragments (muesli),
- dried fruit,
- nuts,
- black bread,
- durum wheat pasta,
- love
- fruits.
Protein and vegetables
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. Adequate crude fiber will stimulate bowel movements, absorbing all toxins and metabolic products.
Vitamins and proteins
This type of protein diet involves enriching the diet with vitamins. There are two possible options:
- Alternately on the day (2 + 2) only protein products, and then vitamins. The latter include fruits, vegetables, berries.
- You can also supplement protein foods with vitamin supplements throughout the day.
The basic rules of a protein diet
To reduce the negative effects of diet, the following guidelines must be followed:
- Drink at least 1. 5 - 2 liters of clean water daily. This will help keep your kidneys safe.
- If you have to follow a protein diet for a long time, you should take a complex of vitamins and minerals.
- Do not reduce the number of calories to less than 1200 a day. It is better to calculate the needs individually based on weight.
- All dishes must be prepared in any way, but not fried. Boiled, steamed, stewed, baked are healthy foods.
- It is desirable to reduce the amount of table salt.
- All dishes can be spiced profusely, use cinnamon, turmeric, but ready -made condiments with flavor enhancers, including mayonnaise.
Menu for week after day
In any diet, the hardest thing is to make an interesting menu so tasty and delicious. It can be roughly described as follows:
Monday
- Breakfast: cottage cheese, tea or coffee without sugar.
- Snack: a glass of kefir.
- Lunch: boiled, steamed or grilled chicken.
- Snack: half an apple.
- Dinner: chicken with vegetables.
Tuesday
- Breakfast: low -fat and sugar -free yogurt with cinnamon.
- Snacks: grapefruit.
- Lunch: boiled beef with tomatoes or cucumbers.
- Snacks: a glass of milk.
- Dinner: beef with cabbage.
Wednesday
- Breakfast: one egg (only protein allowed, then two), tea or coffee.
- Snacks: oranges.
- Lunch: grilled fish with vegetables.
- Snacks: yogurt.
- Dinner: fish.
Thursday
- Breakfast: cinnamon yogurt.
- Snacks: grapefruit.
- Lunch: chicken with asparagus.
- Snacks: kefir.
- Dinner: either asparagus or chicken.
Friday
- Breakfast: eggs or protein only.
- Snacks: grapefruit.
- Lunch: mushrooms with vegetables.
- Snacks: omelet.
- Dinner: boiled vegetables.
Saturday
- Breakfast: cottage cheese with cinnamon.
- Snacks: apples.
- Lunch: chicken broth with boiled vegetables.
- Snack: a piece of meat cooked with vegetables.
- Dinner: kefir.
Sunday
- Breakfast: curd cheesecake with cinnamon.
- Snacks: grapefruit.
- Lunch: broth from lean meat with vegetables.
- Snack: a piece of cheese.
- Dinner: yogurt.
Delicious and healthy recipes
Healthy to eat in moderation. Recipes for proper nutrition are very quick and easy to incorporate into the daily diet. Examples of first courses, second courses and desserts can be as follows:
- Recipe 1. Curd cheesecake. You should 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 one apple separately and then 5 egg yolks. Mix all three ingredients. Bake in the oven for about 30 minutes at 180 degrees.
- Recipe 2. omelet curd. Beat egg whites until foamy. Separately, do the same with the cottage cheese, add the chopped onions and dill, salt and pepper to taste. Mix everything, pour into a mold and bake in the oven until soft.
- Recipe 3. Soup with meatballs. Mix the chopped chicken with the chopped onion, add the pepper, bran and egg whites. Form meatballs, dip into boiling water in a saucepan. Add salt, some peppercorns, bay leaves into the broth. Cook for 20 minutes.
- Recipe 4. Beef. You should take a piece of meat, salt, pepper, a little oil with lemon juice. Put in the refrigerator for an hour. Then wrap with foil and bake for 50 minutes at 200 degrees.
- Recipe 5. Fish. Take the puffed fish, peel it. Brush on all sides with a mixture of pepper and salt. Put onions and carrots in it. Wrap with foil and bake in the oven at 160 degrees for 30 minutes.
How to choose meat
When choosing meat for a protein diet, you should choose the following types:
- chicken,
- beef,
- rabbit meat,
- turkey meat.
Moreover, it must be raw meat, from which it is necessary to prepare their own food. The taste of sausages, sausages, dried and uncooked smoked products - all this is useless. 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 the food, but also to the incoming fluids. First, it also has calories in most cases. Second, additives and preservatives can interfere with digestion and other organs.
It is useful even outside the diet to choose the following drinks:
- plain drinking water (necessarily 90% of all liquids);
- non -carbonated minerals;
- tea and coffee without sugar (you can add a little milk);
- preparation of herbs, dried fruit.
During a protein diet, it is useful to take tomato juice and celery. All other packaged drinks contain a lot of sugar, flavoring sweeteners. The benefits of them are minimal, and there are a lot of calories.
How much can you follow the diet
Protein diets are designed for an average of 10 to 12 days, but there are also additional options. For example, Ducan and others. They also belong to the protein, but are based on special nutritional principles and have significant characteristics.
The safe period for a protein diet also depends on health status. It is believed that about two weeks in a year is acceptable to everyone.
Rules for getting out of a protein diet
In order for the effects after a diet to be improved for a long time and without excessive stress to the body, you should adhere to the recommendations to get out of such a diet. They will be as follows:
- You must eat 4 - 5 times a day in small portions.
- Breakfast is required, including protein (cottage cheese, yogurt, meat).
- The last meal is no later than three hours before bedtime.
- It is better to reject sweet, fatty, starchy or just "flavorful" foods.
- Try to cook properly and usefully - boiled, steamed, stewed.
The 80% slim figure depends on lifestyle, eating habits, and not on heredity, as most people believe. The protein diet is one of the most effective, safe and varied foods on the list of approved foods. This allows you to master the rules of a balanced diet, organizing your diet wisely. But this is not a panacea, and the extra pounds will come back again, if you don’t change your habits and increase your level of physical activity.