Protein diet for weight loss and a sample menu for a week

the essence of the protein diet for weight loss

Protein diet is not only the ideal way to lose fat, but is also a great option for gaining muscle mass. The main problem of our society is the eternal struggle with excess weight, so we will focus on the ability to burn fat in the protein diet.

According to statistics, 90% of people call a protein diet a complete rejection of simple and complex carbohydrates with maximum consumption of protein foods of animal origin. In fact, this is a completely wrong conclusion, as long-term rejection of carbohydrate foods causes many unpleasant moments. The most common are complications of the gastrointestinal tract and impaired renal function. In order not to dispel unnecessary myths, it is necessary to properly apply a protein diet for weight loss.

Pierre Ducan is considered the founder of the protein diet, but the benefits of protein foods have been known in earlier periods. Well-known nutritionists and scientists of the last century have repeatedly mentioned the benefits of proper nutrient distribution. Robert Atkins' diet also has many similarities to the protein diet. Therefore, we can conclude that this is the merit of all nutritionists and scientists who have dedicated their lives to the study of proper nutrition for humans.

Basic features of the protein diet

Forget the name of this weight loss method, because no one will forbid you to consume carbohydrates. Do not rush to draw conclusions based on the name of the diet. To ensure a positive energy balance and the normal functioning of all internal organs, complex carbohydrates must be present in every fat burning complex and a protein diet is no exception. The body constantly needs a full range of nutrients, vitamins and minerals. What many call a protein way to lose weight can rather be attributed to a carbohydrate-free diet, the essence of which is to alternate protein and carbohydrate days.

Relax, because fats and carbohydrates will become an integral part of weight loss, but they will be consumed at a time when the body needs it most. You will definitely not have to starve using the protein method for weight loss, because you will have an unlimited number of meals a day. The more basic meals and snacks, the faster your metabolism will be, and the speed of biochemical processes depends on whether the body will transport calories to the subcutaneous fat or not.

Your protein menu should be planned in advance. It is ideal to prepare all the necessary food early in the morning and distribute it evenly in the bowls. Now every two hours, no matter where you are, at home, at work or on public transport, you can eat pre-prepared food. Receptions can be from 4 to 10, there is no clear recommendation, everything is very individual.

When are carbohydrates and when are proteins?

what you can eat on a protein diet

All carbohydrates should be consumed in the first half of the day, preferably before 13. 00. In the morning all glycogen stores (extra energy that the body accumulates in muscle tissue and liver) are completely depletedand therefore the intake of carbohydrates here is necessary even for a person who wants to get rid of subcutaneous fat. All the calories received will go to the body's energy needs.

For the same reason, it is considered ideal to do morning runs that burn pure subcutaneous fat, but otherwise, if glycogen storage is empty. This forces the body to use alternative energy sources.

What should be the amount of carbohydrates?

The amount of complex carbohydrates must be determined individually. Some may lose weight by eating 200 grams of rice a day, others will gain weight by consuming this amount of carbohydrates. The main thing is not to overdo it and gradually reduce the amount of carbohydrates in the diet.

For example, if you have consumed 2, 500 calories a day, you do not need to reduce your food intake to 1, 500 the next day. This will be seen by the body as a threat to existence and the body will begin to take measures to slow down the burning of subcutaneous fat as much as possible. First, the metabolism will be significantly reduced, and secondly, even the scarce amount of calories received will be converted into subcutaneous fat. If your goal is a long-term marathon, do a carb load once a week and significantly increase your complex carbs.

Recommended Carbohydrates:

  • rice, buckwheat, whole wheat pasta; various cereals; oatmeal;
  • Use citrus fruits;
  • Eat tomatoes, cucumbers, cabbage in unlimited quantities of vegetables.

How to eat protein foods?

the use of protein products for weight loss

With protein foods, things are much easier, after 1 pm, in regular portions, without eating, eat protein foods, naturally low in fat. Fruits and vegetables can be consumed in unlimited quantities in the early stages of the diet, then it is necessary to exclude fruits that contain simple carbohydrates, these are bananas, apples, grapes and everything that is included in this category of products.

Among animal proteins, give preference to the following products:

  • lean meat, beef, chicken breast, rabbit, poultry and beef;
  • dairy products with a fat content not exceeding 5%;
  • eggs, seafood and sea fish, which will provide your body with not only first-class protein, but also healthy omega fats.

Who is the protein diet for?

  1. Professional athletes and young people who lead an active lifestyle can be classified in the first place in this category. The value of a protein diet for the above people lies in the ability to burn subcutaneous fat without much loss of muscle mass. If you want to maximize muscle gain, it is possible with a protein diet without a clear increase in fat.
  2. It is not recommended to get rid of excess body fat using an adult protein menu. Excellent health and 100% work of all internal organs are necessary for the complete digestion and assimilation of protein foods. Naturally, when a person is over the age of 50, his body is not as productive as in his younger years. Therefore, the elderly person will not be able to tolerate a protein diet without consequences for their health. Complications of the following nature may occur: blood clots, increased blood clotting and digestive problems. It is not worth experimenting, it is better to apply more appropriate methods for people in this age group.
  3. which is suitable for a protein diet for weight loss
  4. Men are more inclined to a protein diet than women due to the fact that they like to eat meat more often. It is more difficult for the beautiful half of humanity to end up with sweets and to adjust to eating animal proteins. In principle, the protein menu can be modified and instead of meat to use other protein products: fish, eggs, dairy products, seafood.
  5. Pregnant women can use the protein diet to lose weight with great efficiency without harming the baby and his health. Eating this way will help normalize weight and prevent daily weight gain and excess water retention.
  6. If you are in excellent health and want to lose weight, of course, a protein diet will work for you. This method is not as difficult and difficult to tolerate as some mono diets, so sticking to the protein menu, you will not experience psychological and physical discomfort.

Principles of the protein diet

Proper distribution of nutrients during the day makes it possible to control the secretion of the hormone insulin, which occurs only if a person has too many sweets or complex carbohydrates. Blood glucose rises dramatically and insulin transfers excess energy to the subcutaneous fat.

Carbohydrates in the morning are the main fuel to provide the body with energy throughout the day. Protein foods and fiber require the body to expend significantly more calories to absorb and assimilate food than these foods initially contain, so it is impossible to gain weight from them. The protein menu, on the other hand, stimulates the metabolism, which is why bodybuilders consume whey protein at bedtime.

Benefits of a protein diet

  1. Complete burning of subcutaneous fat and maximum retention of muscle mass. Which is important even for women.
  2. Accelerates metabolism, which allows a long time after the abolition of the diet not to gain extra pounds. If you lead a healthy lifestyle after eliminating protein foods, you can forget about fat forever.
  3. There is no psychological or physical pressure because your diet consists of a wide variety of delicious and healthy foods.
  4. Ability to stick to a protein diet for a long time.
  5. The body receives all the necessary nutrients, vitamins and minerals.

The harm of a protein diet

If you follow the classic protein diet and consume only protein and do not use the previously described carbohydrate regimen, this can lead to some negative consequences.

  • First, long-term protein intake can cause the body to extract calcium and micronutrients, and this will seriously undermine the health of your skeletal system.
  • Secondly, the menu of pure proteins negatively affects the work of the kidneys and digestive system. Therefore, people who have diseases of the upper organs should not adhere to a protein diet.
  • Third, if you are over 60 years old, forget about the protein regime, use a mixed diet to actively burn subcutaneous fat. Talk to your doctor and nutritionist before using a protein-based weight loss method.

How long does it take to stick to a protein diet to get results?

There is no single answer to this question, it all depends on many factors. The main ones are: age, sex, presence of diseases, percentage of body fat, genetic predisposition to weight gain. For example, if you are 40 years old and have just decided to get rid of the weight you have gained over the years, it will be difficult to convince your body to start spending on emergency supplies.

First of all, do not be too proactive and do not speed up the weight loss process. Normal loss is from 0, 5 to 2 pounds per week, no need to accelerate. The protein diet described in our article can be used until the desired result is obtained, it contains carbohydrates, vitamins and minerals, therefore the harm to health is excluded.

Sample menu for a protein diet for a week

First day

  1. 200 g pour oatmeal with a tablespoon of honey
  2. Eat fruits with fast carbs like a banana
  3. 200 g boiled chicken breast + large portion of vegetable salad
  4. 150 cottage cheese with a fat content of not more than 5% and two oranges
  5. Half a liter of kefir with a fat content of not more than 2, 5%

Second day

  1. 200 g buckwheat porridge with vegetables
  2. Eat two big apples
  3. 200 g boiled beef + vegetable salad
  4. 200 g sea fish + one grapefruit
  5. 300 g fermented milk

Third day

  1. 200 g cooked rice with vegetables
  2. 50 walnuts + tablespoon honey
  3. 200 g boiled beef + vegetable salad
  4. 300 g of yoghurt with a fat content of not more than 2, 5%

Fourth day

  1. 200 g Mix coarse wheat pasta with 50 g of cottage cheese
  2. An apple and a banana
  3. 200 g boiled beef + vegetable salad
  4. 200 g seafood
  5. 300 g milk

Fifth day

  1. 200 g pea porridge + 100 g boiled fish
  2. Two tablespoons of honey
  3. Large salad with olive oil
  4. 200 g chicken fillet + three cucumbers
  5. Three boiled eggs

Sixth day

  1. 200 g boiled beans with vegetables
  2. 200 g fruit salad + tablespoon honey
  3. 200 g boiled beef with vegetables
  4. 150 low-fat cheese
  5. 0. 5 liters of kefir

Seventh day

  1. 200 g boiled potatoes + vegetable salad
  2. 200 g of all kinds of fruits
  3. 200 g boiled beef + citrus fruits
  4. 150 cottage cheese
  5. 400 g fermented milk

The amount of carbohydrates consumed is individual, start your morning meal with your usual carbohydrate intake and gradually eliminate calories until you see that the process of burning fat has begun.

Eat fiber between meals to help your digestive system absorb protein. The water should be drunk according to the individual requirements of the body. If the color of your urine is dark, then you are not drinking enough water.

The menu shown is not an axiom, you can combine the reception of different products.

Use the above protein diet method if you want to make a body worthy of your spirit. And remember that only a healthy lifestyle and active exercise will prevent unwanted diseases and weight gain.