What are the most common complaints of people who resort todiet? Most often, you hear the following: "as soon as I got off the diet, all the lost pounds returned. "
We can easily make a list of unsuccessful diets that communicate easy weight loss to us during sleep. Diets high in protein, carbohydrates, and a carbohydrate-free diet. You want to lose weight, but the end result is the same. Excess weight is with you again and you are facing the same problem again. How can we avoid this vicious circle? If we are determined to control our weight, then how do we know that this time we will succeed?
The solution to the problem is the presence of protein in the diet. Without it, you will not lose fat, but muscle mass. And the lost weight will return at the end of the diet.
To lose weight and keep fit, we need to consume stronger protein structures called amino acids. In fact, a protein is a long chain of amino acids. Through the digestive system, the body breaks down this chain into individual amino acids for their absorption into the blood. During this long process, the body works hard to digest. Protein helps satisfy hunger and gives muscles strength. Thus, the metabolism does not slow down. But most protein foods are high in fat. It seems wise to find foods that are high in protein and low in saturated fat in order to achieve a consistent weight loss effect. We want to provide the body with all the essential amino acids without overloading the digestive system and without causing additional stress to the body.
Of all the variety of weight loss diets available today, the protein diet is the most effective. The result will not be long in coming, especially if you combine a diet with strength exercises, so it is ideal not only for women, but also for men.
In essence, a protein diet for weight loss is about finding in the diet only foods high in protein, devoid of or low in fats and carbohydrates. The fundamental difference between a protein diet is the restriction of food that turns into fat during digestion; it, ideally, should contain only pure protein necessary for muscle nutrition.
These products are:
- Diet meat of chicken, veal, rabbit meat.
- Skim milk (alternatively, skim yogurt, but it contains more carbohydrates than protein).
- Egg whites.
- Sea fish with white meat, as well as pink salmon, tuna, salmon.
- Low fat cheese.
Who is the protein diet for weight loss suitable for?
A diet that includes consumption of pure protein is indicated for young people with active lifestyles. In turn, people of age, due to the characteristics of the body, will not be able to tolerate it without health consequences, such as the possible appearance of blood clots and an increase in blood clotting, so it is better for them to refuse it.
However, not all young people can try the diet on themselves, the circle of faces is also limited. A protein diet is suitable for those who love meat, but at the same time may limit themselves in sweets for the duration of the diet. Meat eaters are mostly men, but some women, although their percentage is much lower, also cannot live without meat.
The diet is ideal for athletes and bodybuilders with an active lifestyle. To achieve new victories in their chosen field, they need muscle mass, but since it takes a long time to achieve this with physical exercises, a protein diet helps to achieve the desired result in a few days.
The protein diet is suitable, of course, for people who are overweight, for that it is a diet from the "slimming" category. A common belief about the positiveness of this diet is to maintain the shed weight without putting in the effort.
Those pregnant women who - and most of them - gain several noticeable grams every day, resulting in almost another kilogram by the end of each week, can also take advantage of the diet. It will help normalize weight gain, while no negative effects on the health of the pregnant woman herself and the developing fetus will appear.
An exception to the list of persons who are recommended a protein diet for weight loss are those with a sweet tooth. This is due to the fact that even in the case of full compliance with the diet for a certain number of days, such a person will be able to refrain from sweets, for sure he will not change himself in the future, and will resume the consumption of foods with a high sugar content, and this is fraught not only with a return to the previous weight, butand a set of new pounds.
As mentioned above, older people will not be able to use a protein diet. Very obese people are added to their list, as well as those who suffer from diseases of the digestive system (this is colitis, chronic pancreatitis, irritable bowel syndrome, dysbiosis), as well as those who have kidney dysfunctions.
Pros and cons of a protein diet
In the minds of the majority, a certain opinion about diets was deposited, which boils down to the fact that adherence to a diet means losing weight, visually noticeable after its start. It is this rapid pace of weight loss that is the main advantage of the protein diet, which, in fact, makes it very popular.
It is also important that all the lost pounds return much longer, but here you should take into account the lifestyle that follows the diet and the attitude to what, from the point of view of healthy nutrition, is on the dinner table every day.
The third advantage of a protein diet is the ability to eat a variety of foods. The food is varied, and therefore, a person leaving the table will not have an instant desire to have something else to eat.
The duration of the diet is limited to two weeks, and it can be repeated no more than once a year.
A significant disadvantage of the protein diet is its imbalance. And this means that the intake of mainly one protein into the body is fraught with the withdrawal of calcium and trace elements from it, that necessary material on which the health of the entire skeletal system is maintained. Physically, this translates into increased bone fragility, splitting of nails and loss of healthy hair strength, which makes the hair dull and noticeably weakened.
In addition, the kidneys take on a heavy load. Their work becomes more active, the body begins to lose fluid at an accelerated rate, and this is dehydration, in which a person physically feels the loss of vitality and apathy.
Protein diet menu and table
Cooking food to match its protein diet is recommended by boiling or baking. A double boiler, oven, barbecue are ideal for this. Salads should not contain a lot of sauce or salt, mayonnaise and vinegar are not allowed at all. If possible, vegetable oil from sunflower seeds is replaced with olive oil, and its consumption should be limited to a maximum of 4 tablespoons per day, butter is excluded altogether.
Egg whites are eaten boiled or baked, they can be salted and seasoned.
The protein diet table provides the following menu:
|Protein Diet Days||Breakfast||Dinner||Dinner|
|Day 1||150 gboiled beef, 100 gr. sauerkraut with green peas, a mug of green tea||150 gboiled beef, 1 slice of black bread, 100 gr. cabbage salad, bell pepper and greens||150 gboiled fish, 2 boiled potatoes, 100 gr. boiled beetroot salad with sour cream|
|Day 2||100 gboiled beef, 100 gr. fresh grated carrots with mayonnaise, a mug of green tea||200 gr. boiled fish, 1 apple. 1 tbsp. apple juice||100 gboiled fish, 100 gr. lettuce, 1 slice of black bread|
|Day 3||100 gboiled pork, 1 apple, a mug of green tea||200 gr. boiled beans, 200 gr. raw vegetables||150 gboiled lean pork, 150 gr. sauerkraut with green peas|
|Day 4||100 glean cottage cheese, a mug of green tea or natural coffee||150 gstewed beef with carrots, 150 gr. vegetable salad||150 gthinly chopped tomatoes and onions with vegetable oil|
|Day 5||1 tbsp. kefir, 2 pcs. diet biscuits||200 gr. boiled fish, 100 gr. chopped tomatoes with vegetable oil||200 gr. low fat pork, 1 apple, 1 tbsp. apple juice|
|Day 6||150 glean cottage cheese, a mug of green tea or natural coffee||100 gboiled beans, 100 gr. fresh grated carrots with mayonnaise||150 gboiled fish, 100 gr. vinaigrette|
|Day 7||1 tbsp. milk, 2 pcs. lean biscuits||200 gr. boiled lamb, 100 gr. vegetable salad||soup cooked in meat broth with vegetables, 100 gr. lean lamb, 1 slice of black bread|
It is ideal if you strictly adhere to the above menu throughout the diet, however, there will be no big trouble if the products are consumed in a slightly different combination and with a small time difference. In any case, it should be remembered that the daily food intake should occur on average 7 - 8 times a little instead of the usual three, but in large quantities.
From the above table of the protein diet, it can be seen that bakery products are almost completely excluded from the menu. This is due to the fact that flour products only contribute to the formation of extra pounds, but are not required for the body. Some nutritionists share this opinion. Others, on the contrary, are sure that the consumption of small portions of bread is not capable of upsetting the diet, on the contrary, boiled cereals, fresh (but not pickled! ) Vegetables and herbs can be added to it. Again, the main thing is not to overdo it, and for this you need to know the exact list of foods that contain, for the most part, only one protein.
There are several options for a protein diet, and one of them involves 3 meals a day. In this case, the menu is not more varied, since an hour or two after a meal is followed by an additional breakfast or lunch. An exception is dinner: it should not occur after 6 pm, but if by the evening the feeling of hunger makes itself felt strongly, you can dull it with a cup of green mint tea.
In order to prevent severe dehydration of the body, you can drink a glass of ordinary drinking or mineral water 15 minutes before breakfast, lunch and dinner.
It should also be remembered that the total number of calories consumed per day should not be less than 1200 - this is the minimum to maintain the health of the body.
Before starting to use a protein diet, you should pay attention to some very significant factors:
- Adhering to a certain diet, it is advisable not to allow indulgences or various kinds of deviations in it. It is advisable that the daily meal takes place at a strictly appointed time, especially for dinners; eating too late will not be beneficial, and the body will have to work hard instead of rest.
- The table of recipes that is always in front of your eyes will not let you forget the ration drawn up for 2 weeks.
- The successful result directly depends on the amount of fluid consumed: it should be at least one and a half liters per day.
- The main purpose of the protein diet is given to active people, so exercise and exercise will not only not interfere, but, on the contrary, will help in obtaining excellent results.
- Few people manage to combine work and diet, so it is best to stick to it in your free time, which can rightfully be a vacation or vacation.
It is known that the most difficult days in overcoming hunger are the days from the third to the fifth, the last 2 days. It is at this time that the body, deprived of support from the outside, begins to activate its strength, fatty deposits go to "feeding". It is possible to overcome this time by being distracted by extraneous worries and interests, but subsequently an excellent result is guaranteed and the feeling that the willpower leading to an undoubted victory is there, and it is strong.