Protein diet

One of the simplest and most common weight loss options is diets. To lose weight for certain events and that extra pounds are long gone, women and men resort to dietary restrictions. But nutritionists warn that some diets can seriously harm the body. And then, instead of a beautiful and slender figure, we will be referred to a doctor.

How To Lose Weight Safely? Using a protein diet is easy! You don't need to exhaust yourself with constant refusals to eat and be hungry all the time. Protein foods, which form the basis of the diet with this diet, are quite satisfactory. At the same time, it provides the necessary energy for the body and the person does not feel lazy or depressed.

Plus, it's a completely safe way to lose weight - you won't be lacking in any vitamins and you will lose muscle mass.

Features of the protein diet

As the name suggests, the heart of a protein diet is protein foods. It is not only meat and milk, but also eggs, legumes, nuts. Protein should make up more than half of the daily diet. In this case, fats and carbohydrates should not be excluded, but limited as much as possible.

Other principles of a protein diet:

• simple "fast" carbohydrates should be removed from the menu altogether;
• it is desirable to use mainly natural vegetable fats;
• in order not to disturb the digestion process, vegetables rich in fiber should remain in the diet;
• during the day you need to eat in portions, dividing the daily norm into 5-6 meals;
• with an abundance of protein foods, you need to play sports or physical activity every day - walk a lot, go to fitness or the gym, etc.

How it works? The main source of energy for our body are carbohydrates obtained from food. When there isn't enough, our body rebuilds itself into a new way of functioning, burning the glycogen stored as subcutaneous fat. The body uses its own energy reserves.

After seven days, the effect will be noticeable - an additional 4-5 pounds will be gone. At the same time, the muscle mass will remain the same because there are enough protein products on the menu to "build" and restore muscle. The greatest effect will appear in three weeks - the excess weight will disappear, and the magnificent muscle relief will become clearly visible.

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Rules of the protein diet

The protein diet is structured in such a way that our daily menu consists mainly of protein. But when developing a diet for each day or for the whole week, you should be guided by certain rules:

• Control the quality of your products. Canned foods, smoked meats, semi-finished products are also prohibited during the diet, although they can be attributed to protein. Fast foods and other similar foods not only contain fast carbohydrates, but also high in animal fats, which are harmful additives.
• Favor lean meats and fish. This includes birds, rabbits, oceans, and saltwater fish. It is better to temporarily refuse fatty pork and beef, as well as offal. Meat that is high in fat takes longer to digest and puts more stress on the digestive tract and kidneys.
• Limit spices, preservatives, etc. With an abundance of protein foods, the kidneys are under more stress than usual. Excess salt, spices, flavor enhancers retain liquid and create additional difficulties for the excretory system.

As with other diets, remember to drink plenty of fluids and monitor your health. If it begins to worsen, you should immediately cancel the protein diet and consult a doctor.

Authorized products

What can you eat while on a protein diet? The list of authorized products includes:

• Me at. It is recommended to eat chicken, turkey, rabbit fillets, lean parts of beef, veal.
• Fish. Only unsalted and non-smoked fish are suitable, steamed or in the oven without adding fat.
• Eggs. It can be both chicken eggs and quail eggs. They can be boiled, eaten raw, or made with a steamed omelet.
• Milk and fermented milk products. These include unsweetened yogurt, sour cream, and low-fat cottage cheese.
• Vegetables. Green vegetables rich in fiber are allowed: for example, cucumbers, zucchini, cabbage. They can be eaten raw, boiled, cooked and baked.
• Fruits. Although this type of food is usually high in carbohydrates, you can include citrus fruits on the menu to avoid vitamin deficiencies.
• Cereals. Grains and grains are prohibited, but you still cannot do without them. It is recommended to add a little buckwheat or oatmeal as a side dish.
• Tea. You can drink herbal tea or green tea without sugar. The rest of the liquid should be pure water. Only one cup of coffee is allowed per day.

Prohibited foods

The protein diet therefore prescribes the maximum restriction in carbohydrates on the list of prohibited foods:

• Bread and pastries. All flour is prohibited. It is allowed to eat a slice of rye bread with bran or similar products made from yeast-free dough twice a week.
• Pasta. Even though they are of good quality and made from durum wheat, these foods should be completely removed from the menu during the diet.
• Sweet. Sugar should not be consumed in any form, even added to drinks. Not only cakes and pastries are prohibited, but also other products that may contain them, for example ready-to-use sauces in stores.
• Vegetables rich in starch. First of all, these are potatoes, radishes, corn, celery, pumpkin. You can also add carrots and beets to it.
• Sweet fruits. Bananas, pears, melons should be excluded from the diet. Figs, dates and mangoes are also prohibited.
• Alcohol. Alcohol is completely excluded at the same time for several reasons. First, alcohol contains almost pure carbohydrates and is very high in calories. Second, it greatly dehydrates, loads the liver and kidneys.

In addition, during a protein diet, you should completely abandon fast foods, sugary sodas, fried, smoked or spicy foods.

How to switch to a protein diet

In order for the transition to protein nutrition to be as comfortable as possible and to give the maximum effect of weight loss, you need to gradually switch to a diet. It is worth starting to gradually give up carbohydrates over 2-3 weeks, limiting sugary and starchy foods. This is especially true for those who love candy. If you abruptly exclude them from the menu, the risk of failure is great.

1-2 days before the start of the protein diet, you should gently exclude other foods and switch to the planned diet. During the restriction, you must absolutely control your condition. This applies not only to weight, but also to well-being. Even with mild discomfort, pay attention to the condition of urine and stool.

If you are unsure of your abilities, plan your first attempt at weight loss while on vacation. This way, there will be less temptation to eat something forbidden with colleagues or friends.

It is better to set up a menu in advance, go grocery shopping. Try to keep the refrigerator free from excess food that could overwhelm your efforts. The main condition is that the protein diet is accompanied by physical activity. Even if you don't play sports, it is worth starting to exercise, run, ride a bike every day or at least every other day.

Duration of the protein diet

The minimum period for which a protein diet is designed is 7 days. It is considered optimal if you follow this diet for 10-14 days. During this time, you can lose up to 8-15 extra pounds and get a noticeable result. Such a period is good in those cases when you need to lose weight, for example, for some kind of party and to amaze the guests with a slender figure.

The maximum duration of a protein diet is 21 days. Increasing this period is dangerous for health. This is true for those who play sports and want to "dry up" for the competition. In all other cases, you should not give up on a balanced diet and your favorite foods for almost a month.

How often can you use a protein diet? It is recommended that you do not lose weight in this way more than once every three months. Give your body a chance to recover and normalize its metabolism before stressing it again.

Get out of the diet

Correct exit from the protein diet will help to avoid excessive stress on the intestines and digestion, as well as on the excretory system. The rule of thumb is that the outing should last twice as long as the diet itself. For example, if you have been within the limits for ten days, it will take twenty days to gradually restore power.

You need to introduce carbohydrates and other foods gradually and smoothly. Start with vegetables and fruits, adding a few of them to the menu. Cereals, pasta, sugar and potatoes should be introduced last and gently, gradually increasing not only the variety of carbohydrate foods, but also their quantity.

To maintain the results obtained, give up some bad habits:

• limit the use of sugary and starchy foods, especially baked goods, cakes, carbonated drinks;
• abandon fast food and semi-finished products - they use low-quality products, seasoned with preservatives, dyes and flavor enhancers;
• cook food in the oven or steam, avoiding fried, fatty and spicy foods;
• maintain a high level of physical activity - this not only contributes to weight loss, but also helps to combat stress;
• control alcohol consumption - regular gatherings with a can of beer in the evening will have a deplorable effect not only on your figure, but also on the condition of your hair, skin and the whole body as a whole.

Protein diet: advantages and disadvantages

The protein diet is popular for its effectiveness - it can help you achieve tangible weight loss. However, it is suitable for a lot of people. Among the advantages of this method:

• a variety of products used - you do not have to give up everything in a row, you can eat delicious;
• lack of a constant feeling of hunger - you should eat in portions every 2-3 hours;
• rapid weight loss - the result appears almost immediately and can be stored for a long time;
• weight loss due to its own fat - the body's reserves are consumed without harm to health;
• suitable for athletes and those who actively exercise - physical activity is a prerequisite for a protein diet.

Despite the many advantages, this method of weight loss has several disadvantages. Nutritional imbalances that can lead to leaching of calcium from bones are commonly cited as the most serious. In addition, other disadvantages may appear:

• decreased cognitive ability and concentration of attention due to a lack of carbohydrates;
• increased risk of thrombosis and similar diseases due to increased blood clotting;
• bad breath, the cause of which lies in the high level of ketones which are constantly present in the body.

Contraindications

Like all effective weight loss methods, a protein diet has contraindications. It is best, before switching to a protein menu, to consult a doctor with whom you are regularly monitored. This diet is not suitable:

• pregnant women and nursing mothers;
• the elderly and young children;
• all those who have been diagnosed with cancer;
• people with chronic disorders of the kidneys, gastrointestinal tract;
• those with diabetes mellitus and other metabolic disorders.

Plus, you shouldn't start losing weight during the time of increased physical or emotional stress. These include not only final exams, but also a rush to work or a sudden change in climate.

You can not go on a diet if you suffer from acute respiratory or infectious diseases, as well as during the period of taking medication. First you need to fully recover from an illness and take the necessary medication, only then to begin to lose weight.

During a protein diet, you can take vitamins, as well as complexes with macro- and microelements.

Common mistakes

The protein diet is a proven procedure. If the weight stubbornly won't go away, you've probably made one or more common mistakes:

• Refusal of physical activity. It is better that you play sports and exercise daily. But without stress, the restrictions won't work, so start with walking and simple exercise in the morning. Even at home you can do aerobics or fitness.
• Complete rejection of carbohydrates. Vegetables, fruits and grains should be limited as much as possible, but you cannot refuse them at all. Foods high in fiber should remain on the menu for the intestines to function properly. In addition, carbohydrates are a source of energy necessary for the functioning of the brain.
• Quick transition to protein foods. The gradual transition to such a diet is extremely important - you cannot abruptly cut out all carbohydrates and fats. Otherwise, the body will experience stress, to which it will react not only with poor health and depressed mood, but also with the resulting excess weight gain.

Also, remember not to starve or overeat. Even satiety throughout the day is important for satiety and lack of hunger, and helps maintain normal strain on the bowels and liver.

Conclusion

With a protein diet, the menu consists mainly of foods rich in protein: meat, fish, dairy products, eggs. This diet does not help you lose weight through fatigue. To compensate for the energy deficit, the body begins to burn its own fat. In this case, muscle mass may even increase - a sufficient amount of protein ensures recovery and muscle growth.

The protein diet is suitable not only for weight loss, but also for the formation of a beautiful relief of the body. Despite the fact that the technique is suitable for many people, it has contraindications. You cannot ignore them - it can have sad consequences.

Therefore, the main thing is not to harm your body. Approach your diet review carefully and consciously. Don't force yourself or try to shed a few pounds during tough times in life. If for some reason you are under severe stress, anxiety, or need to take medication, delay diet therapy for a while.