Diets are one of the easiest and most common weight loss options. For some events, women and men resort to eating restrictions to lose weight and lose excess weight over a long period of time. However, nutritionists warn that some diets can cause serious harm to the body. And then instead of a beautiful and slim figure, we will consult a doctor.
How to lose weight safely? It is very easy to use a protein diet! There is no need to tire yourself by refusing to eat and be constantly hungry. I am very pleased with the protein foods that form the basis of this diet. At the same time, it provides the energy needed for the body, and a person does not feel lazy and depressed.
In addition, it is a completely safe way to lose weight - you will not lose any vitamins and muscle mass.
Features of the protein diet
As the name implies, a protein diet is based on protein foods. This is not only meat and milk, but also eggs, legumes, nuts. Protein should make up more than half of your daily diet. In this case, fats and carbohydrates should not be excluded, they should be limited as much as possible.
Other principles of a protein diet:
- simple "fast" carbohydrates should be completely removed from the menu;
- it is desirable to use mainly natural vegetable oils;
- fiber-rich vegetables should remain in the diet so as not to disrupt the digestive process;
- it is necessary to eat in portions during the day, to divide the daily norm into 5-6 meals;
- you should do sports or physical activity every day with high protein foods - walk a lot, go to the gym or gym, etc.
How does it work? The main source of energy for our body is carbohydrates from food. When it is not enough, our body goes into a new mode of operation by burning glycogen stored in the form of subcutaneous fat. The body uses its energy reserves.
After seven days, the effect will be noticeable - you will lose 4-5 extra pounds. At the same time, the muscle mass will remain the same, as there are enough protein products on the menu to "build" and restore muscles. The biggest effect will be visible in three weeks - excess weight will disappear and beautiful muscle relaxation will be clearly visible.
Protein diet rules
Our protein diet is designed to consist mainly of protein. However, when designing a diet for each day or for the whole week, you must follow certain rules:
- Control the quality of your products. Canned food, smoked meats and semi-finished products are also prohibited in the diet, although they can be attributed to proteins. Fast food and other similar foods are rich not only in fast carbohydrates, but also in animal fats and harmful additives.
- Prefer lean meat and fish. These include birds, rabbits, oceans and saltwater fish. It is better to temporarily give up fatty pork and beef, as well as offal. Lipid-rich meat takes longer to digest and puts more stress on the digestive system and kidneys.
- Spices, preservatives, etc. With a high protein diet, the kidneys are more stressed than ever. Excess salt, spices, flavor enhancers retain fluid and create additional difficulties for the excretory system.
As with other diets, be sure to drink plenty of fluids and monitor your condition. If it starts to get worse, you should immediately cancel the protein diet and consult a doctor.
Allowed products
What can you eat on a protein diet? The list of allowed products includes:
- Meat. It is recommended to eat chicken, turkey, rabbit fillets, lean parts of veal, veal.
- Fish. Only unsalted and non-smoking fish are suitable, steamed or in an extra fat-free oven.
- Eggs. It can be both chicken and quail eggs. They can be boiled, eaten raw or prepared with a steamed omelet.
- Milk and fermented dairy products. These include sugar-free yogurts, sour cream and low-fat cottage cheese.
- Vegetables. Fiber-rich green vegetables are allowed: for example, cucumbers, squash, cabbage. They can be eaten raw, boiled, cooked and baked.
- Fruits. Although these foods are usually high in carbohydrates, you can include some citrus fruits in your menu to prevent vitamin deficiencies.
- Cereals. Cereals and grains are forbidden, but you can't do it anyway. It is recommended to add a little buckwheat or oatmeal as a side dish.
- Tea. You can drink unsweetened herbal tea or green tea. The rest of the liquid should be clean water. Only one cup of coffee a day is allowed.
Prohibited foods
A protein diet sets a maximum limit on carbohydrates, so the list of prohibited foods includes:
- Bread and pastries. All flours are prohibited. Twice a week it is allowed to eat a slice of rye bread made of unleavened dough with bran or similar products.
- Pasta. Even if they are made of quality and durum wheat, such foods should be completely removed from the menu during the diet.
- Sweet. Sugar should not be consumed in any way, even added to beverages. Not only cakes and pastries, but also other products that may contain them, such as ready-made store sauces, are prohibited.
- Vegetables rich in starch. First of all, these are potatoes, radishes, corn, celery, pumpkin. You can also add carrots and beets.
- Sweet fruits. Bananas, pears, melons should be excluded from the diet. Figs, dates and mangoes are also prohibited.
- Alcohol. Alcohol is eliminated immediately for several reasons. First, alcohol contains almost pure carbohydrates and is high in calories. Second, it dehydrates a lot, loads the liver and kidneys.
Also, during a protein diet, you should completely avoid fast food, sweet soda, fried, smoked or spicy foods.
How to switch to a protein diet
You should gradually switch to a diet to make the transition to a protein diet as comfortable as possible and to give the maximum effect of weight loss. It is worth giving up carbohydrates gradually over 2-3 weeks by limiting sweet and starchy foods. This is especially true for lovers of sweets. If you remove them from the menu all of a sudden, there is a great risk of failure.
1-2 days before the start of the protein diet, you should switch to the planned diet and eliminate other foods smoothly. You must monitor your condition during the restriction. This applies not only to weight, but also to well-being. Even if there is a slight discomfort, pay attention to the condition of the urine and feces.
If you are unsure of your abilities, plan your first attempt to lose weight on vacation. In this way, the desire to eat something forbidden with colleagues or friends will decrease.
It is better to prepare a menu in advance, go to the grocery store. Try to free your refrigerator from overeating, which can ruin your efforts. The main condition is that the protein diet is accompanied by physical activity. Even if you don't play sports, it's worth starting to exercise, run, and ride a bike every day, or at least every day.
Duration of protein diet
The minimum time to prepare a protein diet 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 kilograms and get a noticeable result. Such a period is good, for example, when you need to lose weight to celebrate a kind and impress your guests with a slim figure.
The maximum duration of a protein diet is 21 days. Increasing this period is dangerous to health. This is especially true for those who do sports and want to "dry up" for racing. In all other cases, you should not give up a balanced diet and favorite foods for about a month.
How much of a protein diet can you use? It is recommended not to do this more than once every three months. Give your body a chance to restore and normalize your metabolism before re-emphasizing.
Get out of the diet
Getting off a protein diet will help you avoid excessive stress on the intestines and digestion, as well as the excretory system. The basic rule is that the output should be twice as long as the diet itself. For example, if you follow the restrictions for ten days, it will take twenty minutes to gradually restore the diet.
You need to introduce carbohydrates and other foods gradually and very smoothly. Start with vegetables and fruits, and add a little to the menu. Cereals, pasta, sugar and potatoes should be presented in the latest and smoothest form, gradually increasing not only the range but also the amount of carbohydrate foods.
Avoid some bad habits to maintain the results obtained:
- to limit the use of sweet and starchy foods, especially bakery products, cakes, carbonated beverages;
- Avoid fast food and semi-finished products - use the lowest quality products enriched with preservatives, dyes and flavor enhancers;
- cook or steam dishes in the oven, avoiding fried, greasy, spicy foods;
- high physical activity - it not only helps to lose weight, but also helps to cope with stress;
- Control your alcohol consumption - regular meetings with a can of beer in the evening will affect not only your figure, but also the condition of your hair, skin and your whole body.
Protein diet: pros and cons
A protein diet is known for its effectiveness - the material can help you lose weight. However, it suits many people. Among the advantages of this method:
- different products used - you do not need to give up everything consistently, you can eat delicious;
- lack of constant hunger - need to eat portions every 2-3 hours;
- rapid weight loss - the result is visible almost immediately and can be maintained 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 active trainers - 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 cause calcium leakage from the bones are shown to be the most serious. In addition, other shortcomings may appear:
- decreased cognitive ability and concentration due to lack of carbohydrates;
- increased risk of thrombosis and similar diseases due to increased blood clotting;
- Bad breath is due to high levels of ketones, which are constantly present in the body.
Contraindications
Like all effective weight loss methods, a protein diet has its contraindications. It is best to consult a doctor who you regularly monitor before switching to a protein menu. This diet is not suitable:
- pregnant women and nursing mothers;
- adults and young children;
- anyone diagnosed with cancer;
- people with chronic diseases of the kidneys, gastrointestinal tract;
- those suffering from diabetes and other metabolic diseases.
In addition, you should not start losing weight during periods of increasing physical or emotional stress. These include not only final exams, but also work rush or climate change.
If you have acute respiratory infections or infectious diseases, you can also not keep a diet while taking any medication. First you need to get rid of a disease completely and take the necessary medication, and only then begin to lose weight.
During a protein diet, you can take vitamins, as well as complexes with macro and micronutrients.
Common mistakes
Protein diet is a proven procedure. If the weight does not want to leave stubbornly, you probably made one or more common mistakes:
- Refusal of physical activity. It is better if you do sports and daily sports. But without stress, restrictions won't work, so start with morning walks and simple workouts. You can do such aerobics or fitness at home.
- Absolutely give up carbohydrates. Vegetables, fruits and grains should be limited as much as possible, but you can't give them up. Fiber-rich foods should remain on the menu for proper bowel function. In addition, carbohydrates are a source of energy needed for the brain to function.
- Rapid transition to protein foods. It is extremely important to gradually switch to such a diet - you can not get rid of all the carbohydrates and fats at once. Otherwise, the body will face not only poor health and depressed mood, but also the stress with which it will react with subsequent weight gain.
Remember not to go hungry and do not eat too much. Satiety during the day is important to avoid such satiety and hunger, and helps maintain normal tension in the intestines and liver.
The result
In a protein diet, the menu consists mainly of foods rich in protein: meat, fish, dairy products, eggs. This diet does not help to lose weight due to fatigue. To overcome the lack of energy, the body begins to burn its own fat. In this case, muscle mass can even increase - a sufficient amount of protein provides muscle recovery and growth.
The protein diet is suitable not only for weight loss, but also for the formation of a beautiful body relief. Although the 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 harm your body. Approach your diet carefully and consciously. Do not force yourself and do not try to lose a few pounds during difficult periods of life. If for some reason you are under intense stress, anxiety, or have to take medication, postpone diet treatment for a while.