Protein or protein diet is very popular with those who want to lose weight, and is often followed by bodybuilders before competing. However, it helps to form a beautiful muscle relief, as it burns subcutaneous fat very effectively.
The main thing in this type of food
The essence of a protein diet is suitable for people who can not limit the amount of food they eat, and also for those who can not imagine their daily diet without meat or fish.
However, it has some drawbacks, as this is contraindicated for children, pregnant women, people suffering from chronic diseases and prone to blood clots, as well as the elderly and obese people. They prefer a dairy-based diet.
The principle of a protein diet is that one can eat large amounts of protein foods during the day, but significantly reduce carbohydrate intake and almost completely release fat. Because it is carbohydrates and fats that are the main source of energy for the body, and protein is a kind of "building material". They are needed for cell growth, but when they break down, the body receives less energy.
Therefore, the essence of a protein diet is that a person eats mainly protein foods and receives the nutrients needed to maintain health, but at the same time does not meet daily caloric needs.
As a result, the body has to balance the lost energy by breaking down fat stores. Therefore, a protein diet loses weight due to fat loss, and not water or muscle. And losing weight should not suffer from hunger or eating monotonous foods, which is often the case with other diets.
The main sources of protein are: lean meats, low-fat cottage cheese, chicken, squid, turkey, peeled from fat, boiled eggs (without egg yolks), lean fish.
They should make the most of their diet with a protein diet. And from sweets, pastries, potatoes, pasta, butter, fried foods and various sauces, you should leave it completely.
Carbohydrate requirements are covered by adding a number of berries, fruits (except bananas and grapes) and vegetables (carrots, cabbage, tomatoes, peppers, cucumbers) to the diet. Buckwheat and oatmeal are acceptable. All of these products must be steamed, boiled or baked without the use of oils and fats.
Many foods can be eaten raw or made into salads. Although the diet is to avoid fat, it is sometimes possible to add a small amount of olive oil to a salad.
Eat small meals, four to six times a day.
In the morning and during the day, you can eat protein foods with carbohydrates, and at night, only protein is allowed.
At the same time, you should drink at least 1. 5 liters of clean water daily. It is recommended to follow this diet for four weeks to get visible results.
Two weeks may be enough to lose five to eight pounds.
But it is highly undesirable to follow a protein diet for more than eight weeks - this can lead to health problems. This is due to the fact that the essence of a protein diet is contrary to the norm of a balanced diet, as a result of which the body begins to experience a lack of calcium, lack of vitamins and micro elements. This causes fatigue and deterioration of the skin and hair condition. Fortunately, this problem can be solved by taking vitamin and mineral complexes.
Also, long-term protein intake increases the load on the kidneys and increases blood cholesterol levels. Therefore, like most diets, it is suitable for the young, healthy and energetic.