Protein diet for weight loss and sample menu for the week

A protein diet is not only an ideal way to get rid of subcutaneous fat, but also an excellent option for gaining muscle mass.The main problem of our society is the eternal battle with extra pounds, so we will focus on the fat burning abilities of a protein diet.

According to statistics, 90% of people call a protein diet a complete rejection of simple and complex carbohydrates with maximum consumption of protein foods of animal origin.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 impaired renal function.In order not to dispel unnecessary myths, it is necessary to correctly implement a protein diet for weight loss.

Pierre Dukan is considered the founder of the protein diet, however, the benefits of protein products were known even in earlier periods.Famous nutritionists and scientists of the last century have repeatedly mentioned the benefits of the correct distribution of nutrients.The Robert Atkins diet also has many similarities to the protein diet.Therefore, we can conclude that this is the value of all nutritionists and scientists who have devoted their lives to the study of proper nutrition for humans.

The main features of a protein diet

Forget what this method of losing excess weight is called, because no one will forbid you to eat carbohydrates.You shouldn't jump to conclusions based on the name of the diet.To ensure a positive energy balance and the normal functioning of all internal organs, complex carbohydrates must be included in any fat burning complex, and the protein diet is no exception.The body constantly needs a full range of nutrients, vitamins and minerals.What many call the protein method of weight loss can probably be attributed to a diet without carbohydrates, the essence of which is the alternation of protein and carbohydrate days.

Relax, because fats and carbohydrates will be an integral part of weight loss, but they will be consumed at specific times when the body needs them most.You will definitely not need to starve using the protein weight loss method, because you will have an unlimited number of meals per day.The more main meals and snacks, the faster your metabolism will be, and the speed of biochemical processes determines whether the body will transfer calories to subcutaneous fat or not.

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 containers.Now every two hours, no matter where you are, at home, at work or on public transport, you can eat prepared food.There can be from 4 to 10 techniques, there is no clear recommendation here, everything is very individual.

When to eat carbohydrates and when to eat proteins?

All carbohydrates should be consumed in the first half of the day, preferably before 13.00.In the morning, all glycogen reserves are completely depleted (additional energy that the body accumulates in muscle tissue and the human liver), and therefore carbohydrate intake is necessary here even for a person who wants to get rid of subcutaneous fat.All the calories taken will go to the energy needs of the body.

For the same reason, it is considered ideal to do a morning jog, which burns purely subcutaneous fat, but how could it be otherwise if glycogen stores are empty.This forces the body to use alternative methods of providing energy.

What should be the amount of carbohydrates?

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

For example, you consumed 2500 calories a day, you don't need to reduce your food intake to 1500 the next day.This will be seen by the body as an existential threat and the body will begin to take measures to slow down the burning of subcutaneous fat as much as possible.Firstly, the metabolism will be significantly reduced and secondly, even a small amount of calories taken in will turn into subcutaneous fat.If your goal is a long-term marathon, carb-load once a week and increase your complex carb intake significantly.

Recommended Carbohydrates to Eat:

• rice, buckwheat, pasta from coarse varieties of wheat.various cereals;oatmeal;
• For fruit, eat citrus fruits.
• For vegetables, eat tomatoes, cucumbers, cabbage in unlimited quantities.

How to eat protein foods?

With protein foods, things are much simpler.after 13.00, without eating much in equal portions, eat protein foods, naturally low in fat.Fruits and vegetables can be eaten in unlimited quantities in the early stages of the diet, then you need to exclude fruits that contain simple carbohydrates, such as bananas, apples, grapes and everything that is included in this category of products.

Among animal proteins, give preference to the following products:

• lean meats, beef, chicken breast, rabbit, poultry and veal.
• dairy products whose fat content does not exceed 5%.
• eggs, seafood and sea fish, which will provide your body not only with first class proteins, 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 a protein diet for the above individuals lies in the ability to burn subcutaneous fat without much loss of muscle mass.If you want to maximize your muscle gain, this is also possible by eating protein without adding any obvious fat.
2. It is not recommended for the elderly to get rid of excess fat using a protein menu.For the complete digestion and assimilation of protein foods, excellent health and 100% functioning of all internal organs is required.Naturally, when a person 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 problems with the digestive system.You should not experiment.it is better to use more appropriate methods for people in this age group.

3. Men are more predisposed to a protein diet than women due to the fact that they are more likely to eat meat.It is more difficult for the righteous half of humanity to turn away from sweets and prepare for the consumption of animal protein.In principle, the protein menu can be modified and other protein products can be eaten instead of meat: fish, eggs, dairy products, seafood.
4. Pregnant women can use a protein diet to lose weight very effectively without harming the baby or their health.This method of nutrition will help normalize weight and prevent daily weight gain and excessive water retention.
5. If you are in excellent health and want to lose extra pounds, of course, a protein diet will suit you.This method is not harsh and difficult to tolerate like some mono-diets, so if you stick to the protein menu, you will not face psychological and physical discomfort.

Principles of protein diet

The correct distribution of nutrients during the day makes it possible to control the secretion of the hormone insulin, which manifests itself only if a person has consumed significant sweets or complex carbohydrates.The blood glucose level rises sharply and insulin transports the excess energy to subcutaneous fat.

The carbohydrates that come in the first half of the day are the necessary fuel to provide the body with energy for the whole day.Protein products and fiber require the body to spend much more calories to absorb and digest food than these products initially contain, so it is impossible to gain excess weight from them.A protein menu, on the other hand, stimulates the metabolism, which is why bodybuilders consume whey protein before bed.

Positive properties of a protein diet

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

Damage of a protein diet

If you follow a classic protein diet and consume only protein and do not use the carbohydrate scheme described earlier, this can cause some negative consequences.

• First, prolonged protein intake can cause calcium and trace elements to be removed from the body, and this will seriously affect the health of your skeletal system.
• Secondly, a purely protein menu negatively affects the functioning of the kidneys and digestive system.Therefore, people who have diseases of the above organs should not follow a protein diet.
• Third, if you are over 60, forget the protein regimen, use a mixed diet to actively burn subcutaneous fat.Before you start using the protein weight loss method, consult your doctor and nutritionist.

How long do you need to follow a protein diet to achieve results?

There is no clear answer to this question.it all depends on many factors.The main ones are: age, sex, presence of diseases, percentage of body fat, genetic predisposition to weight gain.For example, if you are 40 years old and just now 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 too much initiative and not to speed up the process of losing excess weight.Normal loss is from 0.5 to 2 kg per week, no acceleration is needed.The protein diet described in our article can be used until the desired result is achieved.It contains carbohydrates, vitamins and minerals, so it does not harm 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, for example, a banana
3. 200 gr.boiled chicken breasts + a large portion of vegetable salad
4. 150 gr.cottage cheese with a fat content of no more than 5% and two oranges
5. Half a liter of kefir with a fat content of no more than 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.curdled milk

Third day

1. 200 gr.boiled rice with vegetables
2. 50 gr.walnuts + tablespoon of honey
3. 200 gr.boiled veal + vegetable salad
4. 300 gr.yogurt with a fat content not exceeding 2.5%

Fourth day

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

Thursday day

1. 200 gr.pea porridge + 100 gr.boiled fish
2. Two tablespoons of honey
3. Large portion of vegetable salad dressed in 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 of honey
3. 200 gr.boiled veal with vegetables
4. 150 gr.low-fat cheese
5. 0.5 liter 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.curdled milk

The amount of carbohydrates you consume is individual, start your morning meals with your usual carbohydrate consumption and gradually eliminate the calories until you see the fat burning process begin.

Between meals, eat fiber to help your digestive system absorb protein foods.Water should be drunk according to the individual requirements of the body.If your urine is dark in color, it means you are not drinking enough water.

The menu that appears is not official.you can combine the intake of various products.

Use the protein diet method above if you want to build a body worthy of your spirit.And remember that only a healthy lifestyle and active exercise will prevent unwanted diseases and excessive weight gain.