Diet is one of the simplest and most common options for weight loss. Women and men resort to food restrictions to lose weight in order to lose weight for a certain event, and the extra kilograms were taken for a long time. But nutritionists warn: some diets can seriously harm the body. And then, instead of a beautiful and slender figure, we will get a referral to a doctor.
How safe is it to lose weight? With the help of a protein diet, it is easy! You don’t have to wear yourself out with constant refusals from eating and all the time feel hunger. Protein food, which is the basis of the diet under this regime, is quite nourishing. In this case, it provides the necessary energy for the body, and the person does not feel sluggish or depressed.
In addition, it is a completely safe way to lose weight – you will not experience any vitamin deficiency and will not lose muscle mass.
Features of the protein diet
As the name implies, the basis of a protein diet is protein food. It is not only meat and milk, but also eggs, pulses, nuts. Proteins 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 protein diet:
simple “fast” carbohydrates should be completely removed from the menu;
it is desirable to eat mostly natural vegetable fats;
in order not to disturb the digestive process, you should keep in your diet vegetables rich in fiber;
during the day you should eat fractionally, breaking the daily norm into 5-6 meals;
if there is an abundance of protein food, you should go out for sports or physical activity every day – a lot of walking, going to fitness or to the gym, etc.
How does it work? The main source of energy for our body is carbohydrates produced with food. When they are not enough, our body adjusts to a new mode of work, burning glycogen stored as subcutaneous fat. The body uses up its own energy reserves.
In seven days we will notice the effect – it will take 4-5 extra kilograms. At the same time, the muscle mass will remain the same due to the fact that there are enough protein products in the menu to “build” and restore muscles. The greatest effect will be shown in three weeks – the excess weight will be gone, and the beautiful muscle relief will be well noticeable.
Protein Diet Rules
The protein diet is structured so that our daily menu consists mostly of proteins. However, we have to follow certain rules for each day or for the whole week when composing our diet:
Keep an eye on the quality of your products. Canned food, smoked food, and semi-finished food are also prohibited during the diet, although they can be classified as proteins. Fast food and other similar foods contain not only fast carbohydrates, but also are rich in animal fats and harmful additives.
Give preference to nonfat types of meat and fish. This includes poultry, rabbit, ocean and sea fish. Oily pork and beef, as well as by-products should be temporarily abandoned. Meat rich in lipids is absorbed longer and puts more stress on the GIT and kidneys.
Limit spices, preservatives, etc. If there is an abundance of protein food, the kidneys are more stressed than usual. Excess salt, spices, flavor enhancers trap the fluid and create additional difficulties for the excretion system.
As with other diets, do not forget to drink enough liquid and watch your condition. If it starts to deteriorate, you should immediately cancel the protein diet and see a doctor.
What can you eat while sitting on a protein diet? The list of products that are allowed is included:
Meat. It is recommended to eat chicken fillet, turkey, rabbit, non-fat parts of beef and veal.
Fish. Suitable only for unsalted and smoked fish, cooked in steam or oven without extra fat.
Eggs. They can be both chicken and quail eggs. They can be boiled, eaten raw, make steam omelets.
Milk and fermented milk products. These include unsweetened yogurt, sour cream, and low-fat cottage cheese.
Vegetables. Vegetables that are rich in fiber, such as cucumbers, zucchinis and cabbage, are allowed. They can be eaten raw, as well as boiled, stewed and baked.
Fruit. Although this type of product is usually rich in carbohydrates, you can include some citrus fruits in the menu to avoid vitamin deficiency.
Cereals. Grains and cereals are forbidden, but you can not do without them. It is recommended to add a little buckwheat or oatmeal as a side dish.
Tea. It is possible to drink herbal tea or green tea without sugar. The rest of the liquid should be clean water. It is allowed only one cup of coffee per day.
The protein diet prescribes the maximum restriction of carbohydrates, so it is on the list of banned products:
Bread and baked goods. All flour is forbidden. It is allowed to eat a slice of rye bread with bran or similar products from yeast-free dough a couple of times a week.
Macaroni. Even if they are of good quality and made of durum wheat, such products 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, but also other products that may contain it, such as ready-made store sauces, are forbidden.
Vegetables rich in starch. First of all they are potatoes, radish, corn, celery, pumpkin. You can also add carrots and beet.
Sweet fruit. It is worth excluding bananas, pears, melons from the diet. There is a ban on figs, dates, mangoes.
Alcoholic beverages. Alcohol is completely excluded for several reasons at once. First, alcohol contains almost pure carbohydrates, and it is very caloric. Secondly, it strongly dehydrates, and burdens the liver and kidneys.
Also during the protein diet, you should completely abandon fast food, sweet soda, fried, smoked or spicy dishes.
How to switch to a protein diet
For the transition to a protein diet to be as comfortable as possible and give the maximum effect of weight loss, you must switch to a diet gradually. It takes 2-3 weeks to start gradually to give up carbohydrates, limiting the sweet and flour. This is especially important for those who love sweets. If you sharply exclude them from the menu, there is a great risk of failure.
1-2 days before the start of a protein diet, you should smoothly exclude the rest of the products, switching to the planned diet. During the restriction, it is necessary to control your condition. This applies not only to weight, but also to health. Even with a mild illness, pay attention to the condition of urine and stool.
If you are not sure of your abilities, plan the first attempt to sit on a diet for weight loss during your vacation. This will be less tempting to eat something prohibited with colleagues or friends.
It’s best to make a menu in advance, to go and get food. Try not to have any extra food in the fridge, which could negate the efforts made. The main condition is that the protein diet should be accompanied by physical activity. Even if you are not engaged in sports, you should start to exercise, run, ride a bike every day or at least after a day.
Protein Diet Duration
The minimum term for which a protein diet is designed is 7 days. It is considered optimal if you adhere to 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 cases when you need to lose weight, for example, to some celebration and to impress the guests with a slender figure.
The maximum duration of a protein diet is 21 days. It is not safe for health to prolong this period. It is important for those who are engaged in sports and want to “dry up” for competitions. In all other cases, you should not give up a balanced diet and your favorite foods for almost a month.
How often can one resort to a protein diet? It is recommended to lose weight in this way not more than once in three months. Give your body the opportunity to recover properly and adjust its metabolism before you put it under stress again.
Leaving the diet
The correct exit from the protein diet will help to avoid excessive strain on the intestines and digestion, as well as the excretion system. The main rule is that the withdrawal should last twice as long as the diet itself. For example, if you stick to the limit of ten days, it will take twenty to gradually restore the diet.
It is necessary to introduce carbohydrates and other products gradually and very smoothly. Start with vegetables and fruits, adding them gradually to the menu. Cereals, pasta, sugar and potatoes should be introduced in the last place and also smoothly, gradually increasing not only the variety of carbohydrate food, but also its quantity.
To save the result, give up some bad habits:
restrict the consumption of sweet and flour, especially baking, cakes, carbonated beverages;
give up fast food and semi-finished products, which are not of the best quality, seasoned with preservatives, colorants and flavor enhancers;
bake products in the oven or steam them, avoiding fried, fatty, spicy dishes;
maintain a high level of physical activity – this not only helps to lose weight, but also helps to combat stress;
control the consumption of alcohol – regular meals with a can of beer in the evenings will have a deplorable effect not only on the body, but also on the hair, skin, and the whole body.
Protein diet: pros and cons
The protein diet is popular because of its effectiveness – with its help you can achieve tangible weight loss. At the same time, it is suitable for many people. Among the advantages of this method:
the variety of products eaten – you don’t have to give up everything, you can eat deliciously;
the absence of a constant sense of hunger – eat fractionally every 2-3 hours;
rapid slimming – the result appears almost immediately and it can be kept for a long time;
loss of body weight due to own fat – the body stock is wasted without harm to health;
suitable for athletes and those who actively train – exercise is a prerequisite for protein nutrition.
Despite the many advantages, this method of weight loss has several disadvantages. Among the most serious are usually called nutrient imbalances, which can lead to calcium washing out of the bones. In addition, there may be other disadvantages:
a decrease in cognitive ability and concentration due to lack of carbohydrates;
increased risk of thrombosis and similar diseases due to increased blood clotting;
bad breath, which is caused by high levels of ketones, which are constantly present in the body.
Like all effective weight loss methods, the protein diet has contraindications. It is best to consult with your doctor, who has you regularly before switching to a protein menu. This diet is not suitable:
pregnant women and nursing mothers;
elderly people and small children;
all those diagnosed with cancer;
people with chronic kidney and gastrointestinal tract dysfunction;
those with diabetes mellitus and other metabolic disorders.
In addition, you should not start to lose weight during periods of increased physical or emotional stress. This includes not only final exams, but also a working aurora or a sudden change in climate.
You should not go on a diet if you have acute respiratory or infectious diseases, as well as during the period of taking any medication. You must first fully recover from the disease and drink the necessary drugs, and only then begin to lose weight.
During the protein diet, you can take vitamins, as well as complexes and macronutrients.
Protein diet is a procedure with proven effectiveness. If the weight stubbornly does not want to leave, it is likely that you have made one or more common mistakes:
Avoiding physical activity. It’s best if you exercise and work out every day. But without exercise there will be no effect, so start with walking and simple exercises in the morning. Even at home you can do aerobics or do fitness.
Complete carbohydrate elimination. Vegetables, fruits and cereals should be restricted as much as possible, but you should not abandon them at all. Fiber-rich foods should remain in the menu, so that the intestines can work properly. In addition, carbohydrates are a source of energy, which is necessary for the brain to work.
Quick transition to protein food. The gradual transition to such a diet is extremely important – it is impossible to sharply remove all carbohydrates and fats. Otherwise, the body will experience stress, which will be responded not only by a bad feeling and depressed mood, but also by a subsequent accumulation of excess weight.
Also remember that you should not starve or overeat. Uniform saturation during the day is important for saturation and absence of hunger, as well as helps maintain a normal load on the intestines and liver.
During the protein diet, the menu consists mainly of products rich in proteins: meat, fish, sour milk products, eggs. This diet helps to lose weight not due to exhaustion. To make up for the energy deficit, the body begins to burn its own fat. At the same time, the muscle mass may even increase – enough protein provides muscle recovery and growth.
The protein diet is not only suitable for weight loss, but also for the formation of a beautiful relief of the body. Despite the fact that this technique is suitable for many people, it has contraindications. You can’t ignore them – it can lead to sad consequences.
Therefore, the main thing is not to hurt your body. Approach the review of the diet in a balanced and conscious manner. Do not force yourself, and do not try to lose a couple of kilos in difficult periods of life. If for some reason you feel a lot of tension, worry or have to take medicines, put off the diet therapy for a while.