From the variety of diets, the eyes run out. It is difficult to assess all the advantages and disadvantages without getting into the core of a particular diet. The protein diet has long made a splash with its amazing results. What is it and is it really effective? Will it harm your health?
Benefits of a protein diet
Most dietary restrictions for weight loss are aimed at a sharp drop 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, with the need for energy costs (physical activity), first of all begins to consume the carbohydrates that are taken last.
With normal physical activity, this is where the process of "burning" calories ends, there is no weight loss. Only when the recently obtained body is used does it begin to "reserve fat"
A protein diet ensures a minimal intake of light carbohydrates from food. Under such conditions, the accumulation of accumulated calories immediately begins. At the same time, the other cells of the body do not suffer, as there is enough protein for their functioning. Weight loss will be followed by fat loss, not muscle loss.
The advantages of a protein diet are as follows:
- An excellent and stable result in a fairly short period of time. Most protein diets are made for a short period of time - from 2 to 4 weeks. During this time, you can lose from 5 to 15 kg or more, it all depends on the initial body weight.
- There is no feeling of hunger. With such a diet, a constant level of blood glucose is formed, there is no increase, and appetite is controlled.
- The result obtained is maintained for a long time. Diet rules shape the principles of healthy eating, and they are already becoming a habit.
- Frequent and partial eating "speeds up" the metabolism, which contributes to weight loss.
- Proteins are extremely important for the body. Cell walls are built of them, complex for maintaining immunity, they are necessary for normal digestion, muscle growth and rejuvenation of all tissues. It is difficult to tell a process in the body where proteins would not participate. Therefore, a sufficient intake of protein does not provoke excessive stressful situations for the body.
- Protein is essential for the absorption of vitamins. Conventional low-calorie diets are often associated with changes in the condition of the skin, hair, nails, heart disorders appear, memory and stamina are reduced. A protein diet is free from these negative aspects.
- 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 essential for the human body. They can only be taken with food. Lack of essential amino acids leads to various disorders in the body. There is no such thing in a protein diet.
- The product group is very diverse, you can create a delicious and favorite diet, and not just eat buckwheat or cabbage.
- The amount of carbohydrates in a protein diet is minimal, but sufficient for the productive work of important organs, for example, the brain.
Disadvantages, without which nowhere
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 all the blood in the body several times during the day. With an increased content of protein complexes, the tubules can be "blocked", which in turn will lead to disruption of organ function. Therefore, a contraindication to a protein diet is kidney disease.
- Blood clotting increases. Consequently, the risk of thrombosis and thromboembolism increases. This diet is not recommended for people who have ever had similar problems, as well as those suffering from hypertension, diabetes mellitus.
- Despite the variety of foods, the protein diet is still one-way. This may provoke a deficiency or excess of certain elements. For example, in this case, it is recommended to take calcium and vitamin D complex supplements.
- The minimum amount of fiber can provoke disruption of the gastrointestinal tract. Most often, constipation and colitis appear. If there is a tendency for such diseases, it is better to choose other diets.
- Any body stopping for something can eventually lead to a breakdown, depression. Same with a protein diet, despite the relative variety of foods.
- Eating frequent meals (up to six times a day) is sometimes difficult to keep up with today’s pace of life.
Contraindications to the diet
Any restrictions on food should be handled wisely. The main contraindications to a protein diet are as follows:
- Chronic diseases, especially of the kidneys, heart, intestines. If possible, it is best to consult a dietitian or therapist. Only a physician can comprehensively assess the condition and potential risk of such a diet.
- Liver diseases, as it is involved in the processing of all nitrogen compounds that come in the form of proteins.
- Dangerous it is dangerous to adhere to a diet while holding the baby and lactating.
- In the presence of tumor processes, especially of a malignant nature.
Diet options for rapid weight loss and their features
For weight loss, you can use both the classic protein diet and its varieties, supplemented with certain product categories.
Protein only
Compliance with a balanced diet of a protein diet leads not only to comfortable weight loss, but also to the maintenance of all physiological processes in the body, normal.
In this case, only pure protein products are allowed. These include the following:
- meat (pork, beef, rabbit, chicken, turkey, etc. );
- low-fat eggs and dairy products (mainly cottage cheese);
- legumes;
- fish and other seafood (squid, mussels, and so on);
- you can add buckwheat, oats and soy in any form.
Protein-carbohydrate
It differs in that a portion of complex carbohydrates is added to proteins. In addition to the main products, the diet is supplemented with the following:
- thekon (muesli),
- dry fruit,
- arra,
- black bread,
- hard wheat pasta,
- heart,
- 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. A sufficient amount of thick fiber will stimulate intestinal motility, will absorb all toxins and metabolic products.
Vitamins and proteins
This type of protein diet involves enriching the diet with vitamins. There are two possible options:
- Alternate per day (2 + 2) only protein products, and then vitamins. The latter include fruits, vegetables, berries.
- You can also simply supplement protein foods with vitamin supplements throughout the day.
Basic rules of a protein diet
To minimize the negative effects of diet, you should follow the following guidelines:
- Drink at least 1. 5 - 2 liters of clean water a day. This will help keep your kidneys safe.
- If you have to follow a protein diet for a long time, you need to take vitamin and mineral complexes.
- Do not reduce the number of calories to less than 1200 per day. Better yet to calculate needs individually based on body weight.
- All dishes should be prepared in any way, but not fried. Boiling, boiling, boiling, baking is a healthy diet.
- Desirables It is desirable to minimize the amount of table salt.
- All dishes can be seasoned sparingly, use cinnamon, turmeric, but not ready-made spices with flavor enhancers, including mayonnaise.
Menu for weeks for days
In any diet, the hardest thing is to create an interesting menu so that it is both beautiful and delicious. It can be represented approximately as follows:
Monday
- Breakfast: cottage cheese, tea or coffee without sugar.
- Snack: a glass of kefir.
- Lunch: boiled, steamed or roasted chicken.
- Snack: half an apple.
- Dinner: chicken with vegetables.
Tuesday
- Breakfast: low-fat, sugar-free yogurt with cinnamon.
- Snack: grapefruit.
- Lunch: boiled beef with tomatoes or cucumber.
- Snack: a glass of milk.
- Dinner: beef with cabbage.
Wednesday
- Breakfast: one egg (only protein is allowed, then two), tea or coffee.
- Snack: orange.
- Lunch: roasted fish with vegetables.
- Snack: kos.
- Dinner: fish.
Thursday
- Breakfast: cinnamon yogurt.
- Snack: grapefruit.
- Lunch: chicken with asparagus.
- Snack: kefir.
- Dinner: either asparagus or chicken.
Friday
- Breakfast: one egg or just protein.
- Snack: grapefruit.
- Lunch: mushrooms with vegetables.
- Snack: omelette with cottage cheese.
- Dinner: boiled vegetables.
Saturday
- Breakfast: cottage cheese with cinnamon.
- Snack: apples.
- Lunch: chicken soup with boiled vegetables.
- Snack: a slice of any meat cooked with vegetables.
- Darka: kefir.
Sunday
- Breakfast: cottage cheese with cinnamon.
- Snack: grapefruit.
- Lunch: soup from any lean meat with vegetables.
- Snack: a slice of cheese.
- Darka: kos.
Delicious and healthy recipes
HealthyHealthy to eat simply. Recipes for the right food are very quick and easy to adapt to the daily diet. Examples of first courses, second courses and desserts can be as follows:
- Recipe 1. Cheese with cottage cheese. You need to 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. Cottage cheese omelette. Beat the egg whites until they become frothy. Separately, do the same with the cottage cheese, add chopped onion and dill, salt and pepper to taste. Mix everything, pour into a mold and bake in the oven until softened.
- Recipe 3. Meatball soup. Mix the minced chicken with the chopped onion, add the pepper, bran and egg white. Form meatballs, dip them in boiling water in a pan. Add salt, a few peppercorns, bay leaves to the soup. Cook for 20 minutes.
- Recipe 4. Beef. You need to take a piece of meat, salt, pepper, smear a little with lemon juice. Refrigerate for an hour. Then wrap in foil and bake for 50 minutes at 200 degrees.
- Recipe 5. Fish. Take the mackerel, undress. Wipe on all sides with a mixture of pepper and salt. Stuff the onions and carrots inside. Wrap in 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 give preference to the following types:
- chicken,
- beef,
- rabbit meat,
- turkey meat.
Moreover, it should be raw meat, from which it is necessary to prepare meals yourself. Sausages, sausages, dried and uncooked smoked products - all this is not useful. First, they are high in fat. Second, flavor additives and enhancers stimulate the appetite. This category also includes all semi-finished products.
Allowed and forbidden drinks
During the diet, attention should be paid not only to food but also to the fluid that comes. First, it also has calories in most cases. Second, additives and preservatives can interfere with digestion and other organs.
Useful It is useful even outside the diet to give preference to the following drinks:
- ordinary drinking water (should make up 90% of all fluid);
- non-carbonated mineral;
- sugar-free tea and coffee (you can add a little milk);
- herbal infusions, dried fruits.
During a protein diet, it is beneficial to consume tomato juice and celery. All other packaged beverages 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 a diet
The protein diet is created for an average of 10 to 12 days, but there are also enhanced options. For example, Ducan and others. They also belong to proteins, but are based on special principles of nutrition and have important characteristics.
The safe duration for protein diets also depends on the health condition. It is believed that about two weeks a year is acceptable to all.
Rules for leaving the protein diet
In order for the effect after the diet to be fixed for the longest possible period and without excessive stress on the body, you must adhere to the recommendations to get out of such a diet. They will be as follows:
- You should eat 4-5 times a day in small portions.
- Breakfast is required, should include protein (cottage cheese, yogurt, meat).
- Last meal no later than three hours before bedtime.
- Better yet to refuse sweet, fatty, starchy foods or just "enjoy".
- Trying to cook correctly and it is useful - boil, steam, simmer.
A slim figure depends 80% on lifestyle, eating habits and not on heritage, as most people believe. A 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, to intelligently organize your diet. But this is not a cure, and the extra pounds will come back again, if you do not change your habits and increase the level of physical activity.