For many years, protein diets and their varieties have been of interest to those who lose weight and athletes. The first are attracted to them because they provide the opportunity to lose weight quickly and without significant restrictions. The second needs them to build muscle mass and during the drying period, when it is necessary to remove excess water in the body and clarify the definition of the muscles, for example, before competitions.
Scientists have conducted many studies to understand if this type of food is really safe.
The fact is that the protein diet is based on the almost total exclusion of carbohydrates from the diet and on increasing the amount of protein consumed. Which, in turn, can cause an alteration in pH levels and calcium leakage from the bone skeleton. The danger also lies in the increased load on the kidneys, cardiovascular system and changes in blood composition.
Any restrictions are stress for the body, which means that it is only suitable for absolutely healthy people. Still, you should consult your doctor before switching to a high-protein diet.
Proteins are the main material for building our muscles, so when it is deficient, muscle mass is lost, and this leads to an increase in the amount of fat. Lack of protein in the diet leads to a decreased ability of the immune system to resist viruses, lack of sleep, fatigue, irritability, hair loss, brittle nails and much more.
Animal proteins should be present in the diet in greater quantities than plant proteins, since plant proteins contain fewer essential amino acids.
On average, a healthy person needs between 0. 8 and 1 grams of protein per kilogram of weight per day.
The essence of a protein diet.
The weight loss process with this diet occurs because, experiencing a lack of energy for life, which is normally obtained from carbohydrates, the body begins to take it from fat and muscles. By consuming protein, the amount of which will represent 60-70% of your daily diet, it does not allow a decrease in muscle mass, so only fat is burned. However, you still cannot do without a certain amount of carbohydrates: in order for proteins to be well absorbed, it is necessary to consume them together with carbohydrates and fiber. But we will obtain them from fresh or gently processed vegetables, such as stews, as well as fruits. Fats, exclusively of vegetable origin, should also be consumed daily.
The most important thing, as in any diet, is not to exceed the daily caloric intake. This will not be difficult, because with this type of diet you will not feel hungry, because foods rich in protein take much longer to digest, which means you will stay fuller for longer. We recommend eating three meals a day during the diet to avoid frequent spikes in blood sugar levels. Eliminate snacks for a while to achieve better results.
Cons of a protein diet
The disadvantages of this type of nutrition include a feeling of weakness in the first days of the diet, headache, dizziness, bad mood, irritability, constipation, bloating, due to the fact that proteins are more difficult to digest. In women, the menstrual cycle may be altered. Therefore, and because any diet is not a balanced diet, it is allowed to follow it for no more than 14 days. The optimal period for normal health and absence of health problems is 12 days. After that, you need to carefully "exit" the diet and, best of all, switch to proper nutrition. If you are not feeling well, slightly increase the amount of carbohydrates. If you experience severe weakness or pain, stop the diet immediately and consult a doctor.
Advantages of a protein diet
Despite the numerous disadvantages and nuances of protein diets, certain advantages can be highlighted. They are:
- rapid weight loss;
- lack of hunger;
- benefits for muscle mass;
- product availability, you just have to choose the one that suits you best;
- ease of cooking.
Contraindications for a protein diet.
Contraindications include any ailments, chronic diseases, diseases in the acute phase, pregnancy and lactation, and stressful periods.
Prohibited products
- alcohol;
- sugar and all products containing sugar;
- pastries, bakery products;
- sweet fruits;
- pasta, anything containing flour;
- sauces, marinades, preserves;
- fatty, fried, spicy, smoked;
- semi-finished products;
- animal fats;
- sweet and carbonated drinks;
- starchy vegetables.
Authorized products
- meats and poultry with lower fat content: white poultry, rabbit, lean veal, veal;
- lean fish;
- low-fat cheeses, dairy products and fermented milk products;
- fresh and stewed vegetables;
- tongue, liver, heart;
- mussels, shrimp, squid;
- eggs;
- fungus;
- vegetable oils;
- fruits with less sugar;
- tea and coffee without sweeteners, water, freshly squeezed fruit and vegetable juices;
- greenery;
- bran, rice (not white), buckwheat.
The amount of KBZHU can be found out using online calculators, since these values are individual for each person, since they depend on many factors: initial and desired weight, height, level of physical activity, age. It is not necessary to calculate it approximately, since there is a level of calories necessary for basic metabolism, below which a fall can lead to serious health problems. If you want to lose weight faster and more, then you should subtract 10-20% from your calorie intake, this will be your deficit.
Types of protein diets
- Ducan's diet
- maggi diet,
- kremlin diet,
- Atkins diet,
- protein diet for 12 days,
- kefir diet,
- Japanese diet.
All of these diets are varieties of protein diets, you just have to choose the one that suits your goals, tastes, preferences and physical condition.
Protein diet - menu
Day 1
- Breakfast: egg white omelet, kefir, tea.
- Lunch: broccoli with boiled beef, cottage cheese, cheese.
- Dinner: seafood
Day 2
- Breakfast: cottage cheese, whole wheat bread with cottage cheese, avocado, lightly salted salmon, tea
- Lunch: chicken soup with vegetables, bread, apple, kefir.
- Dinner: baked fish fillet, vegetables.
Day 3
- Breakfast: cottage cheese casserole, cheese, tomatoes, kefir/coffee/tea
- Lunch: lentil soup with chicken, beef stew, yogurt.
- Dinner: fish or seafood, vegetables, kefir.
Day 4
- Breakfast: egg white pancake with cheese and salmon, avocado, apple, kefir
- Lunch: meat with mushrooms in casserole, bread, unsweetened fruit.
- Dinner: shrimp with lemon juice, herbs, fresh cucumbers.
Day 5
- Breakfast: oatmeal pancake filled with fish, shrimp, vegetables, cheese. kefir, fruit
- Lunch: meat stew with green beans, vegetable broth, yogurt.
- Dinner: boiled squid, egg, cucumber.
Day 6
- Breakfast: omelette with beans, tomatoes, onions, kefir/yogurt
- Lunch: brown rice with mushrooms, boiled chicken breast, tea/kefir/freshly squeezed vegetable juice
- Dinner: kefir, apple
Day 7
- Breakfast: avocado, poached eggs, bread, yogurt.
- Lunch: vegetable salad, meat or fish, apple, kefir.
- Dinner: seafood with lemon juice, kefir/yogurt
Protein diet to gain muscle mass
To gain muscle mass on a protein diet, you will need to increase your caloric intake by 300 to 400 calories. This means that each day you should eat between 300 and 400 more calories than you burn. The main part of the diet consists of dairy products, fish, cottage cheese, eggs, lean meats and seafood. Most of the daily requirement must be consumed before 4: 00 p. m. Additionally, when it comes to gaining muscle mass, snacks are introduced, 2-3 a day. We give preference to dietary methods of preparing dishes: boiling, baking, stewing. Don't forget about regular training; Cardio and strength training will help you gain not only mass, but also beautiful muscle definition.
Menu to gain muscle mass
Since this article is about protein diets, let's talk specifically about the protein menu for muscle gain.
Day 1
- Breakfast: boiled rice with chicken breast.
- Lunch: meat broth with vegetables, a handful of walnuts.
- Dinner: steamed fish, vegetables.
Day 2
- Breakfast: buckwheat with mushrooms, cottage cheese, omelet.
- Lunch: beef soup with beans and rice, nuts.
- Dinner: baked fish fillet, vegetable salad.
Day 3
- Breakfast: cottage cheese casserole, omelet, broth.
- Lunch: stewed vegetables with meat, shrimp with lemon juice.
- Dinner: baked chicken breast with vegetables.
Day 4
- Breakfast: pearl barley porridge with meat, cottage cheese.
- Lunch: meat pie with walnuts, vegetable soup.
- Dinner: seafood cocktail
dDay 5:
- Breakfast: oat pancakes with salmon, avocado, cream cheese
- Lunch: steamed fish, green beans, walnuts.
- Dinner: piece of boiled breast
DelawareDay 6:
- Breakfast: omelette, nuts, vegetable and fruit smoothies.
- Lunch: beef stew, cheese.
- Dinner: cottage cheese, fish fillet.
Day 7
- Breakfast: cottage cheese casserole, bread with lightly salted salmon and avocado
- Lunch: rice with chicken breast, nuts or seeds
- Dinner: seafood
Snacks should consist of cheese, yogurt, cottage cheese, kefir or nuts.
Protein diet - 1200 kcal menu
An example of a protein diet menu for a day based on 1200 kcal looks like this:
- Breakfast: egg omelet 200 gr (306 kilocalories), low-fat cottage cheese 100 g (101 kilocalories)
- Lunch: boiled skinless chicken breast 200 g (274 kilocalories), boiled broccoli 200 gr (68 kilocalories)
- Dinner: salmon fillet 150 g (320 kilocalories), cucumber and tomato salad with oil 100 g (89 kilocalories), skimmed kefir 100 ml (41 kilocalories)
Get off the protein diet.
You should carefully abandon the protein diet and gradually add carbohydrates to your diet. It is not necessary immediately after finishing it, to start eating pasta and bread; It is better to start following proper nutrition, otherwise you risk regaining what you lost, or even more. In addition, this will put another serious stress on the body. Calculate your BCJU norm and add carbohydrates little by little until you reach the percentage you need. However, don't forget that sugar and bread are not so healthy. It is better to replace them with honey, durum wheat pasta and whole wheat bread. And remember that everything is fine in moderation.
Protein diet - results
The results of a protein diet are surprising: in a week, weight loss is 3 to 5 kg. It all depends on the type of diet chosen, the initial weight, the daily caloric intake. Many people notice that the skin on their face becomes lighter and their complexion improves. For others, on the contrary, this diet is not suitable, they noticed loss of strength and nervousness. In any case, it will be necessary to consult a doctor to find out if your health allows you to lose weight on a protein diet. Carnivores will especially appreciate it: for them, such a menu will be just a pleasure.
Protein content table
| Product name | Amount of protein per 100 g |
|---|---|
| Parmesan | 35 grams |
| Chicken breast | 18 grams |
| pink salmon | 20 grams |
| Beef | 19 grams |
| chicken eggs | 13 grams |
| Cottage cheese 2% | 20 grams |
| Squid | 18 grams |
| Shrimp | 24 grams |
| Tuna | 24 grams |
| Turkey | 19. 5 grams |
| Rabbit | 21 grams |
| Peanut | 26 grams |
| white mushrooms | 30 grams |
| haddock caviar | 28 grams |
| red caviar | 31 grams |
protein diet reviews
- "I lasted 8 days of the planned 12 on the protein diet. I just couldn't do it anymore, I felt devastated. But in the first days literally 2 kilograms disappeared and then the weight increased. "
- "I liked the protein diet because I really like meat. It's true that I had to give up my favorite pork, it's too fatty for this diet, but in general I liked it and in a week I lost 3 kg. "
- "My weight was 89 kg with a height of 165 cm, a lot. On a protein diet, I lost 5. 5 kg in 2 weeks. After which I switched to proper nutrition. I like it. "
- "The protein diet suited me, only in a short-term version. I urgently needed to lose a couple of kilos for the wedding, I did it in 5 days. I wouldn't dare continue with this for any longer. "