Diet protein

Diet is one of the easiest and most common weight loss options. To lose weight for some events, and lose extra pounds for a long time, women and men use dietary restrictions. But nutritionists warn that some diets can seriously harm the body. And then, instead of a beautiful and slender figure, we will receive a referral to a doctor.

How to lose weight safely? Using a protein diet is easy! You don’t have to spend yourself with constant refusal to eat and feeling hungry all the time. Protein foods, which are the basis of the diet with this diet, are quite satisfying. At the same time, it provides the necessary energy to the body, and the person does not feel suffocated or depressed.

In addition, this is a perfectly safe way to lose weight - you will not be deficient in vitamins and lose muscle mass.

Characteristics of a protein diet

As the name suggests, the core of a protein diet is protein foods. This is not only meat and milk, but also eggs, legumes, nuts. Protein should comprise 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 the protein diet:

• simple "fast" carbohydrates should be completely removed from the menu;
• it is advisable to use most natural vegetable fats;
• in order not to interfere with the digestive process, fiber-rich vegetables should remain in the diet;
• during the day you need to eat in fractions, breaking the daily norm into 5-6 meals;
• with lots of protein foods, you have to go for sports or do physical activity every day - a lot of walking, going to the fitness or to the gym, etc.

How it works? The main source of energy for our body is carbohydrates derived from food. When the amount is not enough, our body returns to a new mode of operation, burning glycogen stored in the form of subcutaneous fat. The body uses its own energy storage.

After seven days, the effects will be visible - the extra 4-5 pounds will be gone. At the same time, muscle mass will remain the same as there are many protein products on the menu to "build" and restore muscle. The biggest effect will appear in three weeks - the excess weight will disappear, and the beautiful muscles will be clearly visible.

Protein diet rules

The protein diet is structured in such a way that our daily menu mostly consists of protein. But when creating a diet for each day or throughout the week, you need to be guided by certain rules:

• Monitor the quality of your product. Canned foods, smoked meats, semi -finished products are also prohibited during the diet, although they can be associated with protein. Fast foods and other similar foods contain not only fast carbohydrates, but also rich in animal fats, harmful additives.
• Give preference to lean meats and fish. These include bird fish, rabbits, ocean and saltwater. It is better to temporarily refuse from fatty pork and beef, as well as offal. Lipid -rich meats take longer to digest and put more pressure on the digestive tract and kidneys.
• Limit spices, preservatives, etc. With a high protein diet, the kidneys experience more stress than usual. Excessive salt, spices, flavor enhancers retain fluid and pose additional difficulties for the excretory system.

Like any other diet, remember to drink plenty of fluids and keep an eye on your condition. If it starts to get worse, you should immediately cancel the protein diet and see a doctor.

Permitted products

What can you eat during a protein diet? The list of permitted products includes:

• Meat. Recommended to eat chicken, turkey, rabbit fillets, lean beef portions, veal.
• Fish. Only unsalted and unsmoked fish are suitable, steamed or in an extra fat -free oven.
• Eggs. It can be chicken and quail eggs. They can be boiled, eaten raw, or made with an omelet.
• Dairy products and fermented milk. These include sugar -free 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, stewed and baked.
• Fruits. Although these types of foods are usually high in carbohydrates, you can include some citrus fruits on the menu to avoid vitamin deficiencies.
• Bijirin. Cereals and cereals are banned, but you still can’t do without them. It is best 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 must be pure water. Only one cup of coffee is allowed per day.

Prohibited food

The protein diet sets a maximum restriction of carbohydrates, therefore, in the list of forbidden foods:

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

Also, during a protein diet, you should avoid fast foods, sweet sodas, fried, smoked or spicy foods.

How to switch to a protein diet

In order for the transition to a protein diet to be as comfortable as possible and have the maximum effect of weight loss, you need to switch to a diet gradually. It is advisable to start releasing carbohydrates gradually in 2-3 weeks, limiting sweet and starchy foods. This is especially true for those who love sweets. If you abruptly exclude it from the menu, there is a huge risk of failure.

1-2 days before the start of the protein diet, you need to exclude other foods smoothly, switching to a planned diet. During restrictions, you must control your situation. This happens not only for weight, but also for well -being. Even with mild discomfort, pay attention to the condition of urine and feces.

If you are not confident in your abilities, plan your first attempt at a weight loss diet while on vacation. This way there will be little temptation to eat something forbidden with a co -worker or friend.

It is best to make a menu first, look for food ingredients. Try to keep the refrigerator away from excess food that may overwhelm your efforts. The main condition is that a protein diet should be accompanied by physical activity. Even if you don’t exercise, it’s good that you exercise, run, ride a bike every day or at least every day.

Protein diet period

The minimum planned duration of a protein diet 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 significant results. Such a period is good if you need to lose weight, for example, for a celebration and to amaze guests with a slender figure.

The maximum duration of a protein diet is 21 days. Increasing this period is not safe for health. This is true for those who are athletic and want to "dry up" for this competition. In all other cases, you can’t give up a balanced diet and favorite foods for almost a month.

How often can you use a protein diet? It is recommended to lose weight in this way no more than once every three months. Give your body a chance to recover and normalize metabolism before straining it again.

Get out of the diet

Getting out of a proper protein diet will help avoid excessive stress on the intestines and digestive, as well as the excretory system. The basic rule is that the way out should take place twice during the diet itself. For example, if you adhere to the ten-day limit, you will need twenty to restore the diet gradually.

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

To maintain the results obtained, leave some bad habits:

• limit consumption of sweet and starchy foods, especially baked goods, cakes, carbonated beverages;
• give up fast food and semi -finished products - they use products that are not of the best quality, seasoned with preservatives, dyes and flavor enhancers;
• bake food in the oven or steam, avoid fried, fatty, spicy foods;
• maintain a high level of physical activity - this not only contributes to weight loss, but also helps fight stress;
• control alcohol intake - regular encounters with cans of beer at night will have a depressing effect not only on your figure, but also on the condition of your hair, skin and your whole body as a whole.

Protein diet: pros and cons

Protein diets are known for their effectiveness - they can help you achieve real weight loss. However, it suits a lot of people. Among the advantages of this method:

• a variety of products used - you don’t have to give up everything in a row, you can eat deliciously;
• persistent lack of hunger - you should eat in fractions every 2-3 hours;
• rapid weight loss - the results appear immediately and can be stored for a long time;
• weight loss due to its own fat - body reserves are consumed without endangering health;
• suitable for athletes and those who actively exercise - physical activity is a prerequisite for a protein diet.

While there are many advantages, there are some disadvantages of this weight loss method. Nutrient imbalances that can cause calcium to come out of bones are usually referred to as the most serious. In addition, other weaknesses may arise:

• decreased cognitive ability and attention span due to lack of carbohydrates;
• increased risk of thrombosis and similar diseases due to increased blood clotting;
• bad breath, the cause of which is high levels of ketones that are always present in the body.

Contraindications

Like all effective weight loss methods, a protein diet has contraindications. It is best, before starting to move on to the protein menu, see a doctor with whom you are regularly monitored. This food is not suitable:

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

In addition, you cannot start losing weight during increased physical or emotional stress. This includes not only the final exam, but also the rush of work or sudden climate change.

You should not go on a diet if you have an acute respiratory illness or an infectious disease, as well as while taking medication. You must fully recover from the disease and take the necessary medications, and only after that begin to lose weight.

During a protein diet, you can take vitamins, as well as complexes with micro and micro elements.

Common mistakes

The protein diet is a proven procedure. If the weight does not want to go out, chances are you made one or more common mistakes:

• Rejection of physical activity. It is better if you are involved in sports and daily exercise. But without stress, the restriction won’t work, so start with a walk and moderate exercise in the morning. While at home, you can do aerobics or fitness.
• Complete rejection of carbohydrates. Vegetables, fruits and grains should be restricted as much as possible, but you should absolutely not rule them out. Fiber -rich foods should remain on the menu for the intestines to function properly. In addition, carbohydrates are a source of energy needed for the brain to function.
• Rapid transition to protein foods. A gradual transition to such a diet is very important-you can’t throw away all the carbs and fats all of a sudden. Otherwise, the body will experience stress, to which it will react not only with poor health and depressed mood, but also with subsequent weight gain.

Also remember not to starve or overeat. Even a feeling of fullness throughout the day is important for a feeling of fullness and a lack of hunger, and helps maintain normal tension in the intestines and liver.

In 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 due to fatigue. To make up for the lack of energy, the body begins to burn its own fat. In this case, muscle mass can increase - a sufficient amount of protein ensures muscle recovery and growth.

A protein diet is suitable not only for weight loss, but also for the formation of a beautiful body relief. While this technique is suitable for many people, it has contraindications. You can’t ignore it - this can lead to sad consequences.

Therefore, the main thing is not to harm your body. Do a review of your diet carefully and consciously. Do not force yourself, and also do not try to lose a few pounds in a difficult period of life. If for some reason you experience stress, anxiety, or have to take medication, postpone diet therapy for a while.