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Protein diet

Protein products

The problem of excess weight is an urgent problem for many, but it can only be solved by combining physical exercise and dietary nutrition.If you are serious about taking care of your body, losing weight and also creating beautiful muscle definition, you must try a protein diet.It’s one of the most effective and you don’t need to be hungry.Quite the contrary!The food will be quite plentiful.

Remember that proteins are the main building block of our body.In addition, they perform many other tasks to support life, so their presence in a person's daily diet is mandatory.Proteins are made up 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.Plant polypeptides are not as rich in amino acids, so their nutritional value is lower.With a deficiency of protein, muscle mass begins to decrease, gradually being replaced by fat, immunity and resistance to stress decrease, fatigue sets in faster, and the condition of the skin, hair and nails noticeably deteriorates.Normally, 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 represent 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.

We know that carbohydrates are the main source of energy.When they are completely removed from the diet, an energy deficit occurs, then the body begins to burn glycogen, and then fat.

  • Foods on a protein diet should be taken in small portions every 2.5-3 hours, 5-6 times a day, while doing fitness 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, since premium meat 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, since the abundance of lipids interferes with the full absorption of proteins.In this regard, it is better to avoid eating salmon, catfish, goose and duck, cod liver, pork and beef belly.

Contraindications and disadvantages of a protein diet

A protein diet gives excellent results in a short time, but it 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 necessary for a person.Additionally, high amounts of protein in the diet can lead to blood acidification, as evidenced by a pH 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.Nutritionists mostly argue that such a diet can be applied only once every six months, and some experts adhere to a stricter approach: no more than once a year, as it creates a significant 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 digest, and when carbohydrates and fiber are scarce, this process becomes even longer.As a result, food stays in the intestines longer, 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 increases in blood pressure, an increase in cholesterol levels is possible, and the risk of thrombosis increases.
  • We feel tired more quickly and we become irritated more easily.
  • In women, hormonal imbalance and ovarian dysfunction are possible.

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

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

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

Sweet tooths will likely find this diet difficult to tolerate.They may experience increased fatigue and nervousness due to a carbohydrate deficiency.Often, after completing the course, they return to high-calorie sweets, quickly regaining the lost kilograms.But for meat eaters, it won't be a burden.

The main advantage of the diet is a constant feeling of satiety, since protein foods take longer to process.In addition, protein foods help build muscle mass, so this type of nutrition is very suitable for bodybuilders to dry their body.

Prohibited and permitted foods as part of 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, watermelon);
  • flour-based dishes, pasta and bakery products;
  • fried and spicy foods, sauces, sausages, smoked meats, marinades;
  • potatoes, legumes, cereals;
  • animal fats;
  • sugary drinks, sodas, alcohol, store-bought juices.

In their place, 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)
  • raw boiled eggs, omelettes;
  • skimmed milk and fermented milk products;
  • mushrooms;
  • low-fat cheese;
  • unsweetened pears, dried and fresh apples (preferably green), kiwi, citrus fruits, sour berries;
  • tomatoes, cabbage, cucumbers, zucchini, green vegetables;
  • sugar substitutes;
  • oatmeal, brown rice, buckwheat, bran;
  • vegetable oil (flax, olive);
  • water – 1.5 liters per day, tea, coffee without sugar, fresh fruit juice.

The weight of one portion consumed at a time should not exceed 250 grams, and the energy value of food per day should be 1200 kcal.The emphasis is on meat, and fruits, vegetables and bran are auxiliary products.They contain fiber necessary for normal digestion, since protein foods cause constipation.Normally, a person also needs carbohydrates;with a protein diet, they are replaced with oatmeal or brown rice.The share of these products can be increased if fatigue has increased significantly or if dizziness has appeared.You can also take additional multivitamins due to their lack in your daily diet.

Proteins in foods

  • When on a protein diet, it is recommended to prepare dishes as simple as possible.
  • Meat, fish and poultry can be boiled, stewed, cooked on the grill or in the oven with a minimum of vegetable oil, as well as steamed.
  • You should not get carried away with spicy seasonings and additives, or add too much salt or pepper to your dishes.For spiciness, you can add just a little mustard.
  • Commercial sausages are not suitable for a protein diet.
  • Low-fat fermented milk products - cottage cheese, hard cheeses - fit perfectly into a protein diet.
  • For dinner, you can drink protein shakes, 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 to 7 days) with three meals a day and long-term (usually 2 weeks) with split meals.The longer you follow the diet, the more vitamins and microelements it should contain.

A rough power diagram might look like this:

  • 1st breakfast: yogurt without additives (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 (low-fat cottage cheese, kefir, cooked fermented milk, low-fat cheese);
  • dinner: fish (veal, seafood, chicken) with vegetable salad, tea, fresh juice diluted with water.

Most often, a protein diet is followed for 5-7 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 to experiment.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 sleepy, it is better to increase the amount of carbohydrates.Therefore, the protein diet menu for 14 days usually contains more oatmeal, brown rice, buckwheat and vegetables.

Types of protein diets

There are many options for protein diets.All of them belong to the low carbohydrate 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 planned 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 omelette.
  • 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 are also allowed to eat cabbage, eggplant, zucchini, carrots, tomatoes, lean beef, chicken, eggs, unsweetened fruits, low-fat dairy products and wholemeal bread.
  • Another type of protein diet is cottage cheese.In this case, the emphasis is on fermented milk products and green 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 breastfeeding

Protein is especially necessary during pregnancy and breastfeeding, but the diet of a pregnant or breastfeeding woman should be balanced in all respects.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 this.Pregnant and breastfeeding women are therefore not recommended to join it.

What to pay attention to

Nutritionists and doctors categorically do not recommend switching to a protein diet without prior consultation with specialists, as this can aggravate chronic diseases.With a two-week course, you should additionally take multivitamins, and with increased fatigue and irritability, the menu should be enriched with carbohydrates.It is strictly forbidden to combine such a diet with taking medications and alcohol.

How to get off a diet

You need to gradually abandon any diet so that the lost pounds do not return after a short time.First of all, you should not significantly increase the portion size.Previously excluded foods can be added little by little, but flour and sweets should be the last thing in the daily diet.It is better to increase the amount of fruits and vegetables, as well as cereals.You should continue to eat lean meat, fish and dairy products.Alcohol is allowed no earlier than 5 days after switching to a regular diet.

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