Protein or protein diets are very popular among those who wish to lose weight, and bodybuilders usually follow these diets before competitions. After all, it burns subcutaneous fat very effectively and helps to form a beautiful muscle soothing effect.
The main content of this food
The essence of the protein diet is that it is suitable for people who cannot limit their diet, and people who cannot imagine a daily diet without meat or fish.
However, it has many disadvantages. Therefore, it is taboo for children, pregnant women, people with chronic diseases and thrombosis, as well as the elderly and obese people. They are best to eat a diet based on dairy products.
The principle of a protein diet is that a person can eat any amount of protein food during the day, but can significantly reduce carbohydrate intake and almost completely give up fat. Since carbohydrates and fats are the main energy source of the human body, protein is a kind of "building material". They are necessary for cell growth, but when they are broken down, the human body has almost no energy.
Therefore, the essence of a protein diet is that a person mainly eats protein foods and accepts the necessary substances for maintaining health, but at the same time cannot meet the daily calorie needs.
As a result, the body is forced to make up for the lack of energy by breaking down fat deposits. Therefore, a protein diet can reduce weight because of the loss of fat rather than the loss of water or muscle. Losing weight does not have to endure hunger or eat monotonous food, and other diets often cause this.
Protein source
The main sources of protein are: lean meat, low-fat cheese, chicken fillet, squid, turkey, skinless fat, boiled eggs (no egg yolk), lean fish.
They should use a protein diet to make up most of their diet. From sweets, pastries, potatoes, pasta, butter, fried foods and various seasonings, you will have to give up completely.
By adding a small amount of berries, fruits (except bananas and grapes) and vegetables (carrots, cabbage, tomatoes, sweet peppers, cucumbers) to the diet to meet carbohydrate needs. Buckwheat and oatmeal are acceptable. All these products should be steamed, boiled or baked without the use of fats.
Many foods can be eaten raw or made into salads. Although it is necessary to avoid fat completely in the diet, sometimes a small amount of olive oil can be added to salads.
Eat four to six fewer meals a day.
In the morning and during the day, you can eat protein foods with carbohydrates. At night, only protein is allowed.
At the same time, you need to drink at least 1. 5 liters of water every day. It is recommended to follow this diet for four weeks to get noticeable results.
Two weeks may be enough to lose five to eight kilograms of weight.
But sticking to a protein diet for more than eight weeks is very undesirable-this can cause health problems. This is due to the fact that the nature of a protein diet is contrary to the norms of a balanced diet, and therefore, the human body begins to suffer from calcium deficiency, vitamin and trace element deficiency. This leads to fatigue and deterioration of skin and hair conditions. Fortunately, this problem can be solved by taking vitamin and mineral complexes.
Moreover, long-term protein nutrition will increase the burden on the kidneys and increase the blood cholesterol level. Therefore, like most diets, it is also suitable for young, healthy and energetic people.