The problem of excess weight is topical for many, but it can only be solved by combining exercise with diet. If you are serious about taking care of your body, losing weight and creating beautiful muscle relief, you must try a protein diet. It is one of the most effective, and you do not have to starve. Rather, on the contrary! The food will be quite satisfying.
Recall that proteins are the main building block of our body. In addition, they perform many other life-sustaining tasks, so their presence in the daily human diet is indispensable. Proteins are made up of amino acids and are of plant and animal origin.
Animal proteins are considered the most valuable, containing all the amino acids necessary for a person. Plant polypeptides are not as rich in amino acids, so their nutritional value is lower. With a protein deficiency, muscle mass decreases, gradually replaced by fat, immunity and resistance to stress decrease, fatigue sets in faster, and the skin, hair and nails noticeably worsen. Normally, a person needs 1 g of pure protein per day for every kilogram of body weight.
THE ESSENCE OF THE PROTEIN DIET
The protein diet is based on the following postulates:
- simple carbohydrates are completely excluded;
- proteins make up 60% of the daily diet;
- fats (exclusively vegetables) are present in a minimal amount;
- protein food for better digestion is buy turkesterone uk supplemented with several vegetables and fruits.
It is known that carbohydrates are the main sources of energy. When they are completely removed from the diet, an energy deficit occurs, and the body begins to burn glycogen and fats.
- Food with a protein diet should be taken in small portions every 2.5-3 hours, 5-6 times a day while doing fitness every day.
- Particular attention should be paid to the quality of the products. Sausages smoked meats, and semi-finished products from the supermarket should be excluded because first-class meat and fats are only sometimes used in preparation. In addition, it includes all kinds of herbal and chemical additives – preservatives, dyes, flavours, etc.
- Preference should be given to lean meats, poultry and fish because the abundance of lipids interferes with the full absorption of protein. In this regard, it is better to refuse the use of salmon, catfish, goose and duck, cod liver, pork and beef brisket.
CONTRAINDICATIONS AND CONS OF A PROTEIN DIET
The protein diet gives excellent results in a short period; however, it cannot be recommended to everyone because it needs to be balanced. Due to the low content of vegetables and fruits, the body does not receive enough vitamins, trace elements and other useful substances that a person needs. In addition, a large amount of protein in the diet can lead to acidification of the blood, which can be seen in the pH, which falls below 7.35-7.45. In this case, the body needs more calcium, which begins to be withdrawn from the bones. This threatens the development of osteoporosis. Therefore, a protein diet can be used for a maximum of a week and then take a long break. Most nutritionists say that such a diet can only be used once every six months, and some experts take a more strict approach: no more than once a year,
With a protein diet, the following side effects can be observed:
Animal proteins are digested for a long time, and when carbohydrates and fibre are in short supply, this process becomes even longer. As a result, food lingers longer in the intestines, and the processes of decay and fermentation become more intense, threatening flatulence and bad breath.
The load on the kidneys increases, due to which the legs may begin to swell and bags under the eyes appear, as well as on the liver.
Due to food’s slow digestion, constipation, gastritis exacerbation, and enterocolitis are possible.
There may be jumps in blood pressure, an increase in cholesterol levels is not excluded, and the risk of thrombosis increases.
Feeling tired more quickly, people get irritated more easily.
In women, hormonal imbalance and malfunctions of the ovaries are possible.
From the above, it follows that a protein diet is contraindicated under the following conditions:
- kidney and liver diseases;
- gout, diabetes, poor blood clotting;
- chronic diseases of the gastrointestinal tract;
- pregnancy and lactation.
It is also unsuitable for the elderly, people with diseases of the cardiovascular system, and adolescents.
Lovers of sweets will most likely endure this diet with difficulty. They may experience increased fatigue and nervousness due to a carbohydrate deficiency. Often, after completing the course, they again take up high-calorie sweets, quickly gaining lost kilograms. But for meat-eaters, it will not be a burden.
The main advantage of the diet is the constant feeling of fullness because protein foods take longer to process. In addition, protein food contributes to the recruitment of muscle mass, so this diet is very suitable for bodybuilders to dry their bodies.
PROHIBITED AND PERMITTED FOODS WITH A PROTEIN DIET
The protein diet completely excludes the following foods:
- sweets (cakes, pastries, sweets and other desserts, including natural honey);
- sweet fruits (banana, persimmon, dates, figs, apricots, grapes, watermelons);
- flour dishes, pasta and bakery products;
- fried and spicy dishes, sauces, sausages, smoked meats, and marinades;
- potatoes, legumes, cereals;
- animal fats;
- sugary drinks, soda, alcohol, and stored juices.
Instead, your table should have the following:
- lean meat and poultry (veal, beef, rabbit, skinless chicken, turkey fillet);
- lean fish, seafood, canned fish in oil;
- offal dishes (liver, tongue, lungs, kidneys)
- eggs raw, boiled, omelettes;
- low-fat milk and dairy products;
- low-fat cheese;
- unsweetened pears, dried and fresh apples (preferably green), kiwi, citrus fruits, sour berries;
- tomatoes, cabbage, cucumbers, zucchini, greens;
- sugar substitutes;
- oatmeal, brown rice, buckwheat, bran;
- vegetable oil (linseed, olive);
- water – 1.5 litres daily, tea, coffee without sugar, fresh juices.
The mass of a serving eaten at a time should not exceed 250 grams, and the energy value of foods per day should not exceed 1200 kcal. The main focus is meat, while fruits, vegetables and bran are auxiliary products. They contain fibre necessary for normal digestion since protein foods provoke constipation.
Normally, a person also needs carbohydrates; with a protein diet, they are replaced with oatmeal or brown rice. The proportion of these products can be increased if fatigue has noticeably increased and dizziness has appeared. You can also take multivitamins due to the poverty of their daily diet.
PROTEIN IN FOODS
- With a protein diet, cooking as simple meals as possible is recommended.
- Meat, fish and poultry can be boiled, stewed, grilled or baked in the oven with a minimum amount of vegetable oil and steamed.
- Refrain from getting carried away with spicy seasonings, additives, and strong salt or pepper dishes. For spice, you can add only a little mustard.
- Store-bought sausages are not suitable for a protein diet.
- Fermented milk products of low-fat content – cottage cheese, hard cheeses – fit perfectly into the protein diet.
- For dinner, you can use protein shakes sold in sports stores as sports nutrition, especially during heavy physical exertion.
- SAMPLE PROTEIN DIET MENU FOR THE DAY
- The protein diet is short-term (3-7 days) with three meals daily and long-term (usually 2 weeks) with fractional meals. The longer you stick to the diet, the more vitamins and minerals it should contain.
An example power supply might look like this:
- 1st breakfast: yoghurt without fillers (options – low-fat kefir, cottage cheese, two eggs), tea or coffee;
- 2nd breakfast: green apple (orange, grapefruit, kiwi);
- lunch: chicken (fish, veal) with vegetables, brown rice, buckwheat, and oatmeal (about five tablespoons);
- afternoon snack: natural yoghurt (low-fat cottage cheese, kefir, fermented baked milk, low-fat cheese);
- dinner: fish (veal, seafood, chicken) with vegetable salad, tea, and fresh juice diluted with water.
A protein diet is usually kept for 5-7 days and less often – for 14 days. It is extremely rare if the body tolerates such nutrition easily, it is adhered to for a month, but doctors strongly recommend not experimenting. The protein diet menu for a week usually contains a small number of vegetables and fruits, but as its duration increases, their number should increase.
And if there is severe fatigue and drowsiness, increasing the number of carbohydrates is better. Therefore, the protein diet menu for 14 days usually has more oatmeal, brown rice, buckwheat and vegetables.
TYPES OF PROTEIN DIETS
There are many options for protein diets. All of them are included in the low-carbohydrate group and are built on the same principle – more protein and fewer carbohydrates.
One of the most popular options is the egg diet. It is tolerated relatively easily because the daily diet is quite balanced. It should also avoid fats and limit carbohydrates, but fruits and vegetables are allowed in large quantities. Eggs, chicken or quail, are consumed boiled or baked in the oven as an omelette.
The basis of the Japanese diet is seafood, fish, rice and soy. Carbohydrates and fats are present but in limited quantities. Salt, sugar, and bakery products from white wheat flour are completely excluded. Eating cabbage, eggplant, zucchini, carrots, tomatoes, lean beef, chicken, eggs, unsweetened fruits, low-fat dairy products, and whole-grain bread is also allowed.
Another type of protein diet is cottage cheese. In this case, the emphasis is on dairy products and greens.
The Dukan diet initially allows skinless chicken, turkey, fish, low-fat dairy products, a spoonful of oat bran per day, and vegetables to be introduced a few days later.
PROTEIN DIET DURING PREGNANCY AND LACTATION
Proteins are especially needed during pregnancy and lactation, but the diet of a woman expecting or nursing a child should be balanced in all respects. During this period, a woman needs fats, carbohydrates, vitamins, minerals, trace elements and other valuable substances, and a pure protein diet cannot provide all this. Therefore, it is not recommended for pregnant and lactating women to adhere to it.
WHAT TO PAY ATTENTION TO
Nutritionists and doctors categorically do not advise switching to a protein diet without prior consultation with specialists because it can exacerbate chronic diseases. With a two-week course, you must additionally take multivitamins, and in case of increased fatigue and irritability, the menu should be enriched with carbohydrates. It is strictly forbidden to combine such food with medication and alcohol.
HOW TO GET OUT OF THE DIET
From any diet, you need to go out gradually so that the lost kilograms do not return after a short time. First of all, keep portion sizes the same. Previously excluded foods can be added gradually, but flour and sweets should be the last thing in the daily diet. Increasing the number of fruits, vegetables, and cereals is better. You must continue eating lean meat, fish, and dairy products. Alcohol is allowed at least 5 days after transitioning to a normal diet.
The main advantage of the protein diet is that it allows you to remove 3-5 kilograms in days without starvation, but it should be used carefully and not for long.