What are the most common complaints of the people they resort to
diet? Quite often, the following is heard: "as soon as I stopped the diet, all the lost pounds returned".
We can easily make a list of unsuccessful diets that communicate us easy weight loss while sleeping. Diets rich in protein, carbohydrates and a diet free of carbohydrates. You want to lose weight, but the end result is the same. Excess weight is with you again and you are facing the same problem again. How can we avoid this vicious circle? If we're determined to control our weight, how do we know we're going to make it this time?
The solution to the problem is the presence of protein in the diet. Without it, you won't lose fat, but muscle mass. And the lost weight will return at the end of the diet.
To lose weight and stay fit, we need to consume stronger protein structures called amino acids. In fact, a protein is a long chain of amino acids. Through the digestive system, the body breaks down this chain into individual amino acids for absorption into the blood. During this long process, the body works hard to digest. Protein helps satisfy hunger and strengthens muscles. Therefore, the metabolism does not slow down. But most protein foods are high in fat. It seems wise to find foods high in protein and low in saturated fat to achieve a consistent weight loss effect. We want to supply the body with all essential amino acids without overloading the digestive system and without causing additional stress to the body.
Of all the variety of weight loss diets currently available, a protein diet is the most effective. The result will not be long in coming, especially if you combine a diet with strength exercises, so it is ideal not only for women, but also for men.
Basically, a protein diet for weight loss consists of finding in the diet only foods rich in protein, free or low in fat and carbohydrates. The key difference between a protein diet is the restriction of food turning into fat during digestion; ideally it should contain only pure proteins necessary for muscle nutrition.
These products are:
- Dietary meat of chicken, veal, rabbit meat.
- Skim milk (alternatively, low-fat yogurt, but contains more carbohydrates than protein).
- Egg whites.
- Sea fish with white meats, as well as pink salmon, tuna, salmon.
- Low-fat cheese.
Who is the protein diet for weight loss suitable for?
A diet that includes the consumption of pure proteins is suitable for young people with active lifestyles. In turn, people of age, due to the characteristics of the body, will not be able to tolerate it without health consequences, such as the possible appearance of blood clots and an increase in blood clotting, so it is better that they reject it.
However, not all young people can try the diet on themselves, the circle of faces is also limited. A protein diet is suitable for those who love meat, but at the same time can be limited to sweets for the duration of the diet. Meat eaters are mostly men, but some women, although their percentage is much lower, cannot even live without meat.
The diet is ideal for athletes and bodybuilders with an active lifestyle. To achieve new victories in their chosen field, they need muscle mass, but since physical exercises take a long time to achieve this, a protein diet helps to achieve the desired result in a few days.
The protein diet is obviously suitable for overweight people, which is why it is a diet of the "slimming" category. A common belief about the positivity of this diet is to maintain the lost weight without committing yourself.
Those pregnant women who - and most of them - gain several notable grams each day, resulting in nearly another kilogram by the end of each week, can also benefit from the diet. It will help normalize weight gain, while negative effects on the health of the pregnant woman herself and the developing fetus will not appear.
An exception to the list of people who are recommended a protein diet for weight loss are those with a sweet tooth. This is due to the fact that even in the case of full compliance with the diet for a certain number of days, such a person will be able to refrain from sweets, will probably not change himself in the future, and will resume the consumption of foods with a high content ofsugar, and this is fraught not only with a return to the previous weight, but and a set of new pounds.
As mentioned above, older people will not be able to use a protein diet. Very obese people are added to their list, as are those who suffer from diseases of the digestive system (this is colitis, chronic pancreatitis, irritable bowel syndrome, dysbiosis), as well as those who have kidney dysfunction.
Pros and cons of a protein diet
A certain opinion about diets has settled in the minds of the majority, which boils down to the fact that adhering to a diet means losing weight, visually noticeable after its inception. It is this rapid pace of weight loss that is the main advantage of the protein diet, which, in fact, makes it very popular.
It is also important that all the lost kilos return much longer, but here we must take into account the lifestyle that follows the diet and the attitude towards what, from the point of view of a healthy diet, is found at the table every day. .
The third benefit of a protein diet is the ability to eat a variety of foods. The food is varied and therefore a person who gets up from the table will not have the immediate desire to have something else to eat.
The duration of the diet is limited to two weeks and can be repeated no more than once a year.
A significant drawback of the protein diet is its imbalance. And this means that the intake of predominantly one protein in the body is fraught with the withdrawal of calcium and trace elements from it, that necessary material on which the health of the entire skeletal system is maintained. Physically, this results in increased bone fragility, broken nails, and loss of strength of healthy hair, which makes the hair dull and noticeably weakened.
In addition, the kidneys take on a heavy load. Their work becomes more active, the body begins to lose fluids at an accelerated rate, and this is dehydration, in which a person physically feels the loss of vitality and apathy.
Protein diet menu and table
It is recommended to cook food according to its protein diet by boiling or baking. A double boiler, oven, barbecue are ideal for this. Salads should not contain a lot of sauce or salt, mayonnaise and vinegar are not allowed at all. If possible, vegetable sunflower oil is replaced with olive oil and its consumption should be limited to a maximum of 4 tablespoons per day, butter is excluded altogether.
Egg whites are eaten boiled or baked, they can be salted and seasoned.
The protein diet table provides the following menu:
| Days of protein diet | Breakfast | Dinner | Dinner |
| Day 1 | 150 gr of beef boiled, 100 gr. sauerkraut with peas, a cup of green tea | 150 gr of beef boiled, 1 slice of black bread, 100 gr. cabbage, bell pepper and vegetable salad | 150 gr boiled fish, 2 boiled potatoes, 100 gr. boiled beetroot salad with sour cream |
| Day 2 | 100 grams of beef boiled, 100 gr. fresh grated carrots with mayonnaise, a cup of green tea | 200 gr. boiled fish, 1 apple. 1 tablespoon. Apple juice | 100 grams of boiled fish, 100 gr. lettuce, 1 slice of black bread |
| 3rd day | 100 grams of boiled paper, 1 apple, a cup of green tea | 200 gr. boiled beans, 200 gr. raw vegetables | 150 gr boiled lean pork, 150 gr. sauerkraut with peas |
| 4th day | 100 grams of lean ricotta, a cup of green tea or natural coffee | 150 gr beef stew with carrots, 150 gr. vegetable salad | 150 gr thinly sliced tomatoes and onions with vegetable oil |
| 5th day | 1 tablespoon. kefir, 2 piecesdiet cookies | 200 gr. boiled fish, 100 gr. chopped tomatoes with vegetable oil | 200 gr. lean pork, 1 apple, 1 tbsp. Apple juice |
| 6th day | 150 gr lean ricotta, a cup of green tea or natural coffee | 100 grams of boiled beans, 100 gr. fresh carrots grated with mayonnaise | 150 gr boiled fish, 100 gr. Vinaigrette |
| 7th day | 1 tablespoon. milk, 2 pcs. lean cookies | 200 gr. boiled lamb, 100 gr. vegetable salad | soup cooked in meat broth with vegetables, 100 gr. lean lamb, 1 slice of black bread |
It is ideal if you strictly adhere to the above menu throughout the diet, however, there will be no major problems if the products are consumed in a slightly different combination and with a small time difference. In any case, it should be remembered that the daily food intake should occur on average 7 - 8 times a little instead of the usual three, but in large quantities.
From the table above of the protein diet, it can be seen that baked goods are almost completely excluded from the menu. This is due to the fact that flour products only contribute to the formation of extra pounds, but they are not necessary for the body. Some nutritionists share this opinion. Others, on the contrary, are sure that the consumption of small portions of bread is not able to upset the diet, indeed you can add boiled cereals, fresh vegetables (but not in brine! ) And aromatic herbs. Again, the important thing is not to overdo it, and for this it is necessary to know the exact list of foods that contain, for the most part, only one protein.
There are several options for a protein diet and one of them involves 3 meals a day. In this case, the menu is no longer varied, as an hour or two after a meal is followed by an additional breakfast or lunch. Dinner is an exception: it shouldn't take place after 6 p. m. , but if the feeling of hunger is strongly felt in the evening, you can mitigate it with a cup of green mint tea.
Advice
To prevent severe dehydration of the body, you can drink a glass of normal drinking or mineral water 15 minutes before breakfast, lunch and dinner.
It should also be remembered that the total number of calories consumed per day should not be less than 1200 - this is the minimum for maintaining the health of the body.
Before you start using a protein diet, you should pay attention to some very significant factors:
- Adhering to a certain diet, it is advisable not to allow indulgences or deviations of various kinds in it. It is advisable that the daily meal takes place at a strictly established time, especially for dinners; eating too late will not benefit and the body will have to work hard instead of rest.
- The recipe table that is always in front of your eyes will not make you forget the ration drawn up for 2 weeks.
- The positive result directly depends on the amount of liquid consumed: it should be at least one and a half liters per day.
- The main purpose of the protein diet is given to active people, so exercise and exercise will not only not interfere, but, on the contrary, will help to achieve excellent results.
- Few people manage to combine work and diet, so it's best to stick to this in your spare time, which can rightfully be a vacation or vacation.
It is known that the hardest days to overcome hunger are the third to fifth days, the last 2 days. It is at this moment that the body, deprived of support from the outside, begins to activate its strength, the fat deposits go to "feed". It is possible to overcome this time by being distracted by extraneous concerns and interests, but subsequently a great result is guaranteed and the feeling that the willpower that leads to an undisputed victory is there, and it is strong.