Protein diet for weight loss and sample menu for the week

A protein diet is not only an ideal way to remove subcutaneous fat, but also an excellent opportunity to increase muscle mass.The main problem of our society is the eternal struggle with excess weight, so we focus on the fat-burning abilities of the protein diet.

According to statistics, 90% of people call the protein diet a complete rejection of simple and complex carbohydrates, with maximum consumption of animal protein foods.In fact, this is a completely wrong conclusion, because long-term abstinence from carbohydrate foods causes many unpleasant moments.The most common are complications of the gastrointestinal tract and kidney damage.In order not to dispel unnecessary myths, it is necessary to correctly apply the protein diet for weight loss.

Pierre Dukan is the founder of the protein diet, but the benefits of protein products were already known in earlier periods.Famous nutritionists and scientists of the last century have repeatedly mentioned the benefits of proper distribution of nutrients.The Robert Atkins diet has many similarities with the protein diet.Therefore, we can conclude that this is the merit of all nutritionists and scientists who have dedicated their lives to the study of proper human nutrition.

The main features of the protein diet

Forget what this method of weight loss is called, because no one forbids you to eat carbohydrates.Do not draw conclusions based on the name of the diet.In order to maintain a positive energy balance and the normal functioning of all internal organs, all fat-burning complexes must contain complex carbohydrates, and the protein diet is no exception.The body constantly needs a full range of nutrients, vitamins and minerals.What many people call the protein method of losing weight can be attributed more to the carbohydrate-free diet, the essence of which is to alternate protein-carbohydrate days.

Relax, because fats and carbohydrates are an integral part of weight loss, but we consume them at certain times when the body needs them the most.With the protein weight loss method, you definitely do not have to starve, because you will have an unlimited number of meals per day.The more main meals and snacks you have, the faster your metabolism will be, and the rate of biochemical processes determines whether or not your body transfers calories to subcutaneous fat.

You need to plan your protein menu in advance.It is ideal to prepare all the necessary food early in the morning and distribute it evenly among the dishes.From now on, you can eat a pre-prepared meal every two hours, regardless of where you are, at home, at work or on public transport.There can be 4-10 techniques, there is no clear recommendation here, everything is very individual.

When should we eat carbohydrates and when should we eat protein?

All carbohydrates should be consumed in the first half of the day, preferably before 1:00 p.m.In the morning, all glycogen reserves are completely exhausted (surplus energy that the body accumulates in muscle tissue and the human liver), so here, too, carbohydrate intake is necessary for those who want to get rid of subcutaneous fat.All calories consumed cover the body's energy needs.

For the same reason, jogging in the morning is considered ideal, which burns purely subcutaneous fat, but how could it be otherwise if the glycogen store is empty.This forces the organization to use alternative energy supply methods.

What should be the amount of carbohydrates?

The amount of complex carbohydrates must be determined individually.Some people can lose weight by eating 200 grams of rice a day, while others gain weight by eating this amount of carbohydrates.The point is not to go too far and gradually reduce the amount of carbohydrates in your diet.

For example, if you ate 2,500 calories a day, you don't need to cut back to 1,500 the next day.This will be seen by the body as an existential threat and the body will take steps to slow the burning of subcutaneous fat as much as possible.First of all, the metabolism slows down to a great extent, and secondly, even the tiny amount of calories consumed is converted into subcutaneous fat.If your goal is a long-distance marathon, carb-load once a week and significantly increase your intake of complex carbohydrates.

Carbohydrates recommended for consumption:

• rice, buckwheat, pasta from durum wheat varieties;various cereals;oatmeal;
• For fruits, eat citrus fruits;
• Eat unlimited amounts of tomatoes, cucumbers, and cabbage as vegetables.

How to eat protein foods?

With protein foods, things are much simpler;After 1:00 p.m., without eating too much in equal portions, eat protein-rich, naturally low-fat foods.Fruits and vegetables can be consumed in unlimited quantities in the first phase of the diet, after which fruits containing simple carbohydrates, such as bananas, apples, grapes and everything in this product category, must be excluded.

Among animal proteins, give preference to the following products:

• lean meats, beef, chicken breast, rabbit, poultry and veal;
• dairy products with a fat content of no more than 5%;
• eggs, seafood and sea fish, which provide your body not only with first-class protein, but also with healthy omega fats.

Who is the protein diet suitable for?

1. First of all, this category includes professional athletes and young people who lead an active lifestyle.The value of the protein diet for the above people lies in its ability to burn subcutaneous fat without losing much muscle mass.If you want to maximize your muscle mass, this can be done by eating protein without adding obvious fat.
2. It is not recommended for the elderly to get rid of excess fat using a protein menu.The complete digestion and assimilation of protein-containing foods requires excellent health and 100% functioning of all internal organs.Of course, when someone is over 50, their body is not as productive as it was in its younger years.Therefore, an elderly person will not be able to tolerate a protein diet without health consequences.The following complications may occur: blood clots, increased blood clotting and digestive problems.Do not experiment;it is better to use more appropriate methods for people in this age group.

3. Men are more prone to protein diets than women, as they are more likely to eat meat.It is more difficult for the decent half of humanity to turn away from sweets and commit to consuming animal proteins.In principle, the protein menu can be modified and other protein products can be consumed instead of meat: fish, eggs, dairy products, seafood.
4. Pregnant women can lose weight effectively with a protein diet without harming the baby or their health.This eating method helps normalize weight and prevent daily weight gain and unnecessary water retention.
5. If you are in excellent health and want to lose excess weight, of course the protein diet is right for you.This method is not harsh and difficult to tolerate, like some monodiets, so if you stick to the protein menu, you will not experience mental and physical discomfort.

Basic principles of the protein diet

The correct distribution of nutrients during the day makes it possible to regulate the secretion of the insulin hormone, which is manifested only when a person has significantly overeaten sweets or complex carbohydrates.Blood sugar levels rise sharply, and insulin transports excess energy to subcutaneous fat.

Carbohydrates in the first half of the day are the necessary fuel to supply the body with energy for the whole day.Protein products and fibers require significantly more calories from the body to absorb and digest food than these products originally contain, so it is impossible to gain excess weight from them.The protein menu, on the contrary, stimulates the metabolism, which is why bodybuilders consume whey protein before going to bed.

The positive properties of the protein diet

1. Complete burning of subcutaneous fat and maximum preservation of muscle mass.Which is important even for women.
2. It speeds up the metabolism, which allows you not to gain weight for a long time after stopping the diet.If you lead a healthy lifestyle after stopping protein foods, you can forget about fat forever.
3. There is no psychological or physical pressure because your diet consists of a wide variety of tasty and healthy foods.
4. Able to stick to a protein diet for a long time.
5. The body receives all the necessary nutrients, vitamins and minerals.

Adverse effect of protein diet

If you follow a classic protein diet and consume only proteins and do not use the previously described carbohydrate scheme, this can have negative consequences.

• First, long-term protein intake can cause calcium and trace elements to be washed out of the body, and this seriously affects the health of the skeletal system.
• Secondly, a purely protein menu negatively affects the functioning of the kidneys and the digestive system.Therefore, people who have diseases of the above organs should not follow a protein diet.
• Thirdly, if you are over 60 years old, forget the protein diet, use a mixed diet to actively burn subcutaneous fat.Before starting a protein weight loss method, consult your doctor and nutritionist.

How long should you stick to a protein diet to see results?

There is no definite answer to this question;it all depends on many factors.The main ones are: age, gender, presence of diseases, percentage of body fat, genetic predisposition to weight gain.For example, if you are 40 years old and have just decided to get rid of the pounds you have accumulated over the years, it will be difficult to convince your body to start using the emergency reserve.

The main thing is not to show excessive initiative and not to speed up the process of losing excess weight.Normal weight loss is 0.5-2 kilograms per week, there is no need to accelerate.The protein diet described in our article can be used until the desired result is achieved;it contains carbohydrates, vitamins and minerals, so it is not harmful to health.

Sample protein diet menu for a week

First day

1. 200 gr.pour oatmeal with a tablespoon of honey
2. Eat any fruit that contains fast carbohydrates, such as a banana
3. 200 gr.boiled chicken breast + a large portion of vegetable salad
4. 150 gr.cottage cheese with a fat content of up to 5% and two oranges
5. Half a liter of kefir, the fat content of which does not exceed 2.5%

Second day

1. 200 gr.buckwheat porridge with vegetables
2. We use two large apples
3. 200 gr.boiled beef + vegetable salad
4. 200 gr.sea fish + a grapefruit
5. 300 gr.sleeping milk

Third day

1. 200 gr.boiled rice with vegetables
2. 50 gr.walnuts + a tablespoon of honey
3. 200 gr.boiled veal + vegetable salad
4. 300 gr.yogurt with a maximum fat content of 2.5%

Fourth day

1. 200 gr.Mix the coarse wheat dough with 50 gr.cottage cheese
2. An apple and a banana
3. 200 gr.boiled beef + vegetable salad
4. 200 gr.seafood
5. 300 gr.milk

Day five

1. 200 gr.pea porridge + 100 gr.boiled fish
2. Two tablespoons of honey
3. A large portion of vegetable salad with olive oil
4. 200 gr.chicken fillet + three cucumbers
5. Three boiled eggs

Sixth day

1. 200 gr.boiled beans with vegetables
2. 200 gr.fruit salad + tablespoon honey
3. 200 gr.boiled veal with vegetables
4. 150 gr.low-fat cheese
5. 0.5 liters of kefir

Seventh day

1. 200 gr.boiled potatoes + vegetable salad
2. 200 gr.any fruit
3. 200 gr.boiled beef + citrus fruits
4. 150 gr.cottage cheese
5. 400 gr.sleeping milk

The amount of carbs you eat is individual, start your morning meals with your normal carb intake and gradually remove calories until you see fat burning kick in.

Eat fiber between meals to help your digestive system absorb protein foods.Water should be drunk according to the individual needs of the body.If your urine is dark, it means that you are not drinking enough water.

The displayed menu is not an axiom;you can combine the consumption of various products.

Use the protein nutrition method above if you want to build a body worthy of your spirit.And remember that only a healthy lifestyle and active physical activity can prevent unwanted diseases and excess weight gain.