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Protein diet

Protein products

The problem of being overweight is a pressing issue for many, but it can only be solved by combining physical exercise with dietary nutrition.If you seriously decide to take care of your body, lose weight and also create beautiful muscle definition, you need to try a protein diet.It is one of the most effective and you don't have to go hungry.Quite the opposite!The food will be quite satisfying.

Let us remember that proteins are the main building blocks of our body.In addition, they perform many other life support tasks, which is why their presence in a person's daily diet is mandatory.Proteins consist of amino acids and are of plant and animal origin.Animal proteins are considered the most valuable, containing all the amino acids necessary for humans.Vegetable polypeptides are not as rich in amino acids, so their nutritional value is lower.With a protein deficiency, muscle mass begins to decrease, being gradually replaced by fat, immunity and resistance to stress decrease, fatigue sets in more quickly and the condition of the skin, hair and nails significantly worsens.Typically, a person needs 1 g of pure protein per day for every kilogram of weight.

The essence of a protein diet

The protein diet is based on the following postulates:

  • simple carbohydrates are completely excluded;
  • proteins make up 60% of the daily diet;
  • fats (exclusively vegetable) are present in minimal quantities;
  • Protein foods for better digestion are supplemented with a small amount of vegetables and fruits.

It is known that carbohydrates are the main sources of energy.When they are completely removed from the diet, an energy deficit occurs and then the body begins to burn glycogen and then fats.

  • Food on a protein diet should be eaten in small portions every 2.5–3 hours, 5-6 times a day, while exercising daily.
  • Particular attention must be paid to the quality of the products.Sausages, smoked meats and semi-finished products from the supermarket should definitely be excluded, as top-notch meats and fats are not always used in their preparation.In addition, it includes all kinds of herbal and chemical additives - preservatives, dyes, flavors, etc.
  • Preference should be given to lean varieties of meat, poultry and fish, as the abundance of lipids interferes with the total absorption of proteins.In this sense, it is better to avoid eating salmon, catfish, goose and duck, cod liver, pork and beef breast.

Contraindications and disadvantages of a protein diet

A protein diet gives excellent results in a short space of time, but cannot be recommended for everyone because it is not balanced.Due to the low content of vegetables and fruits, the body does not receive enough vitamins, microelements and other beneficial substances for a person.Additionally, large amounts of protein in the diet can lead to acidification of the blood, as evidenced by a pH reading that drops below 7.35–7.45.In this case, the body needs more calcium, which begins to be removed from the bones.This threatens the development of osteoporosis.Therefore, a protein diet can be used for no more than a week, and then take a long break.Most nutritionists claim that this diet can only be applied once every six months, and some experts adhere to a more strict approach: no more than once a year, because it creates a large load on the organs of the digestive system.

The following side effects may occur with a protein diet:

  • Animal proteins take a long time to be digested and, when there is a shortage of carbohydrates and fiber, this process becomes even longer.As a result, food remains in the intestine longer, the rotting and fermentation processes become more intense, which leads to flatulence and bad breath.
  • The load on the kidneys increases, which can cause swelling of the legs and bags under the eyes, as well as the liver.
  • Due to slow digestion of food, constipation and exacerbation of gastritis and enterocolitis are possible.
  • There may be spikes in blood pressure, an increase in cholesterol levels is possible and the risk of thrombosis increases.
  • Feeling tired more quickly and people get irritated more easily.
  • In women, hormonal imbalances and ovarian dysfunction are possible.

From the above, it follows that a protein diet is contraindicated under the following conditions:

  • kidney and liver diseases;
  • gout, diabetes, poor blood clotting;
  • chronic diseases of the gastrointestinal tract;
  • pregnancy and lactation.

It is also not suitable for the elderly, people with cardiovascular diseases and teenagers.

Sweet lovers will likely find this diet difficult to tolerate.They may experience increased fatigue and nervousness due to carbohydrate deficiency.Often, after completing the course, they return to consuming high-calorie sweets, quickly regaining the lost kilos.But for carnivores it will not be a burden.

The main advantage of the diet is the constant feeling of satiety, as protein foods take longer to be processed.Furthermore, protein foods help build muscle mass, which is why this type of nutrition is very suitable for bodybuilders to dry their bodies.

Prohibited and permitted foods on a protein diet

A protein diet completely excludes the following foods:

  • sweets (cakes, pastries, candies and other desserts, including natural honey);
  • sweet fruits (banana, persimmon, dates, figs, apricots, grapes, watermelons);
  • flour dishes, pasta and bakery products;
  • fried and spicy foods, sauces, sausages, smoked meats, marinades;
  • potatoes, legumes, cereals;
  • animal fats;
  • sweet drinks, soft drinks, alcohol, store-bought juices.

Instead of them, the following should appear on your table:

  • lean meats and poultry (veal, beef, rabbit, skinless chicken, turkey fillet);
  • lean fish, seafood, canned fish in oil;
  • offal dishes (liver, tongue, lungs, kidneys)
  • boiled raw eggs, omelets;
  • skimmed milk and fermented milk products;
  • mushrooms;
  • low-fat cheese;
  • unsweetened pears, dried and fresh apples (preferably green), kiwi, citrus fruits, berries;
  • tomatoes, cabbage, cucumbers, zucchini, greens;
  • sugar substitutes;
  • oatmeal, brown rice, buckwheat, bran;
  • vegetable oil (linseed, olive);
  • water – 1.5 liters per day, tea, unsweetened coffee, natural juices.

The weight of one portion consumed at a time should not exceed 250 grams, and the energy value of food per day should be 1,200 kcal.The main emphasis is on meat, and fruits, vegetables and bran are auxiliary products.They contain fiber necessary for normal digestion, as protein foods cause constipation.Typically, a person also needs carbohydrates;with a protein diet, they are replaced with oatmeal or brown rice.The proportion of these products can be increased if fatigue increases noticeably or dizziness appears.You may also take additional multivitamins due to a lack of them in your daily diet.

Protein in food

  • When following a protein diet, it is recommended to prepare the simplest dishes possible.
  • Meat, fish and poultry can be boiled, stewed, baked on the grill or in the oven with a minimum amount of vegetable oil, and also steamed.
  • You should not get carried away with spicy seasonings and additives, nor add too much salt or pepper to dishes.For piquancy, you can add just a little mustard.
  • Store-bought sausages are not suitable for a protein diet.
  • Low-fat fermented dairy products - cottage cheese, hard cheeses - fit perfectly into a protein diet.
  • For dinner, you can drink protein shakes, which are sold in sports stores as sports nutrition, especially during intense physical activity.

Sample protein diet menu for the day

The protein diet can be short-term (3-7 days) with three meals a day and long-term (usually 2 weeks) with fractional meals.The longer you follow the diet, the more vitamins and microelements it should contain.

An approximate power supply diagram could look like this:

  • 1st breakfast: yogurt without filling (options: low-fat kefir, cottage cheese, two eggs), tea or coffee;
  • 2nd breakfast: green apple (orange, grapefruit, kiwi);
  • lunch: chicken (fish, veal) with vegetables, brown rice, buckwheat, oatmeal (about five spoons);
  • afternoon snack: natural yogurt (skimmed cottage cheese, kefir, fermented baked milk, low-fat cheese);
  • dinner: fish (veal, seafood, chicken) with vegetable salad, tea, fresh juice diluted with water.

Most often, a protein diet is maintained for 5 to 7 days, less often – 14 days.It is extremely rare that if the body easily tolerates such nutrition, it is followed for a month, but doctors strongly recommend not experimenting.A protein diet menu for a week usually contains a small amount of vegetables and fruits, but as its duration increases, their quantity should increase.And if you feel very tired and drowsy, it is better to increase the amount of carbohydrates.Therefore, the 14-day protein diet menu usually contains more oatmeal, brown rice, buckwheat and vegetables.

Types of protein diets

There are many options for protein diets.They all belong to the low-carb group and are based on the same principle - more protein, less carbohydrates.

  • One of the most popular options is the egg diet.It is relatively easy to tolerate because the daily diet is quite balanced.It is also expected to avoid fats and limit carbohydrates, but fruits and vegetables are allowed in fairly large quantities.Eggs, chicken or quail, are eaten boiled or baked in the oven as an omelet.
  • The basis of the Japanese diet is seafood, fish, rice and soy.Carbohydrates and fats are present, but in limited quantities.Salt, sugar and baked goods made from white wheat flour are completely excluded.You can also eat cabbage, eggplant, zucchini, carrots, tomatoes, lean beef, chicken, eggs, unsweetened fruits, low-fat dairy products, and whole grain bread.
  • Another type of protein diet is cottage cheese.In this case, the emphasis is on fermented dairy products and vegetables.
  • The Dukan diet initially allows skinless chicken, turkey, fish, low-fat dairy products, a spoonful of oat bran per day, and after a few days vegetables are introduced.

Protein diet during pregnancy and lactation

Proteins are especially necessary during pregnancy and lactation, but the diet of a woman who is pregnant or breastfeeding must be balanced in all aspects.During this period, a woman really needs fats, carbohydrates, vitamins, minerals, trace elements and other valuable substances, and a protein diet in its pure form cannot provide all of this.Therefore, it is not recommended for pregnant and breastfeeding women to join.

What to pay attention to

Nutritionists and doctors categorically advise against switching to a protein diet without prior consultation with specialists, as it can aggravate chronic diseases.With a two-week course, you should also take multivitamins, and in case of increased fatigue and irritability, the menu should be enriched with carbohydrates.It is strictly forbidden to combine this nutrition with medications and alcohol.

How to get off a diet

It is necessary to come off any diet gradually so that the lost kilos do not come back in a short time.First of all, you shouldn't drastically increase your portion sizes.Previously excluded foods can be added little by little, but flour and sweets should be last in the daily diet.It is better to increase the amount of fruits and vegetables, as well as cereals.You need to continue to eat lean meat, fish and dairy products.Alcohol is not allowed earlier than 5 days after switching to a regular diet.

The main advantage of the protein diet is that it allows you to lose 3 to 5 kilos in a matter of days without fasting, but it must be used very carefully and not for a long time.