For many years, protein diets and their varieties have interested those losing weight and athletes. The former are attracted to them because they offer the opportunity to lose excess weight quickly and without serious restrictions. The second needs it to build muscle mass and during the period of the so-called drying, when it is necessary to eliminate excess water in the body and make muscle definition clearer, for example before competitions.
Many studies have been conducted by scientists to understand if this type of food is really safe.
The fact is that the protein diet is based on the almost complete exclusion of carbohydrates from the diet and increasing the amount of protein consumed. This, in turn, can lead to disruption of pH levels and leaching of calcium from the bone skeleton. The danger also lies in the increasing load on the kidneys, cardiovascular system and changes in the composition of the blood.
Any restriction is stress for the body, which means it is suitable only for absolutely healthy people! Even so, you should consult your doctor before switching to a high-protein diet.
Proteins are the main material for building our muscles, so when they are deficient, muscle mass is lost and this leads to an increase in the amount of fat. A lack of protein in the diet leads to a decrease in the immune system's ability to resist viruses, poor sleep, tiredness, 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 0. 8-1 grams of protein per kilogram of weight per day.
The essence of a protein diet
The process of losing weight on this diet occurs due to the fact that, experiencing a lack of energy for life, which is usually obtained from carbohydrates, the body begins to take it from fat stores and muscles. Using proteins, the amount of which will make up 60-70% of the daily diet, does not allow a decrease in muscle mass, as a result only fat is burned. However, you still cannot do without a certain amount of carbohydrates: in order for proteins to be well absorbed, they must be consumed together with carbohydrates and fiber. But we will get them from fresh vegetables, or delicately processed vegetables, such as stewed ones, as well as from fruit. Fats should also be consumed daily, exclusively of plant origin.
The most important thing, as in any diet, is not to exceed your daily calorie intake. This will not be difficult, because with this type of diet you will not feel hungry, because protein-rich food takes much longer to digest, which means you will stay full longer. It is recommended to stick to three meals a day during the diet to avoid frequent spikes in blood sugar. Eliminate snacks for a while for 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, lowered mood, irritability, constipation, bloating, due to the fact that proteins are more difficult to digest. In women, the menstrual cycle may be interrupted. Therefore, since 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" from the diet and, most importantly, switch to proper nutrition. If you don't feel well, increase the amount of carbohydrates slightly. If you experience severe weakness or pain, stop the diet immediately and consult a doctor.
Pros of a protein diet
Despite the numerous disadvantages and nuances of protein diets, some advantages can be highlighted. I am:
- rapid weight loss;
- lack of hunger;
- benefits for muscle mass;
- product availability, you just have to choose the one that's right for you;
- ease of cooking.
Contraindications for a protein diet
Contraindications include any disorders, chronic diseases, acute diseases, pregnancy and breastfeeding and stressful periods.
Prohibited products
- alcohol;
- sugar and all products containing sugar;
- baked goods, baked goods;
- sweet fruits;
- pasta, anything that contains flour;
- sauces, marinades, canned food;
- fatty, fried, spicy, smoked;
- semi-finished products;
- animal fats;
- sweet and carbonated drinks;
- starchy vegetables.
Authorized products
- meat and poultry with the lowest fat content: white poultry, rabbit, lean beef, veal;
- lean fish;
- low-fat cheeses, dairy products and fermented milk products;
- fresh and stewed vegetables;
- tongue, liver, heart;
- mussels, prawns, calamari;
- egg;
- mushrooms;
- vegetable oils;
- fruit with less sugar;
- tea and coffee without sweeteners, water, freshly squeezed fruit and vegetable juices;
- green;
- bran, rice (not white), buckwheat.
The amount of KBZHU can be determined using online calculators, since these values are individual for each person, as they depend on many factors: initial and desired weight, height, level of physical activity, age. You should not calculate it approximately, since there is a calorie level necessary for basic metabolism, below which falling can be fraught with serious health problems. If you want to lose weight faster and more, you need to 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 omelette, kefir, tea
- Lunch: broccoli with boiled beef, cottage cheese, cheese
- Dinner: seafood
Day 2
- Breakfast: cottage cheese, wholemeal bread with cottage cheese, avocado, lightly salted salmon, tea
- Lunch: chicken soup with vegetables, bread, apple, kefir
- Dinner: baked fish steak, 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 pancakes with cheese and salmon, avocado, apple, kefir
- Lunch: meat with potted mushrooms, bread, unsweetened fruit
- Dinner: shrimp with lemon juice, vegetables, 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, eggs, cucumbers
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, apples, kefir
- Dinner: seafood with lemon juice, kefir/yogurt
Protein diet to increase muscle mass
To gain muscle mass on a protein diet, you will need to increase your calorie intake by 300-400 calories. This means that every day you should eat 300-400 calories more than you burn. The main part of the diet consists of dairy products, fish, cottage cheese, eggs, lean meat and seafood. Most of the daily requirement must be consumed by 4: 00 pm. In addition, when increasing muscle mass, snacks are introduced, 2-3 per 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 increase muscle mass
Since this article is about protein diets, let's talk specifically about the protein menu for increasing muscle mass.
Day 1
- Breakfast: boiled rice with chicken breast
- Lunch: meat broth with vegetables, a handful of nuts
- Dinner: steamed fish, vegetables
Day 2
- Breakfast: buckwheat with mushrooms, cottage cheese, omelette
- Lunch: Beef soup with beans and rice, nuts
- Dinner: baked fish steak, vegetable salad
Day 3
- Breakfast: cottage cheese casserole, omelette, 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: meatloaf with nuts, vegetable soup
- Dinner: seafood cocktail
DDay 5:
- Breakfast: oat pancakes with salmon, avocado, cream cheese
- Lunch: steamed fish, green beans, nuts
- Dinner: piece of boiled brisket
DeDay 6:
- Breakfast: omelette, nuts, fruit and vegetable smoothies
- Lunch: beef stew, cheese
- Dinner: cottage cheese, fish steak
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 - menu for 1200 kcal
An example of a protein diet menu for one day based on 1200 kcal looks like this:
- Breakfast: egg omelette 200 g (306 kcal), low-fat ricotta 100 g (101 kcal)
- Lunch: boiled skinless chicken breast 200 g (274 kcal), boiled broccoli 200 g (68 kcal)
- Dinner: salmon steak 150 g (320 kcal), cucumber and tomato salad with oil 100 g (89 kcal), low-fat kefir 100 ml (41 kcal)
Quit the protein diet
You should carefully exit the protein diet, gradually adding carbohydrates to your diet. You shouldn't throw yourself into pasta and bread immediately after finishing it, it's better to start sticking to a correct diet, otherwise you risk recovering what you've lost, or even more. Moreover, this will be another serious stress for the body. Calculate your BCJU norm and add carbohydrates little by little until you reach the necessary percentage. However, don't forget that sugar and bread are not so healthy. It is better to replace them with honey, durum wheat pasta and wholemeal bread. And remember that everything is good in moderation.
Protein diet - results
The results of a protein diet are amazing: within a week weight loss is 3-5 kg. It all depends on the type of diet chosen, the initial weight, the daily calorie intake. Many people notice that their facial skin becomes clearer and their complexion improves. For others, however, this diet is not suitable; they noted loss of strength and nervousness. In any case, it will be necessary to consult a doctor to understand if your health allows you to lose weight with a protein diet. Meat eaters will especially appreciate it: for them such a menu will be just a joy.
Protein content table
| The name of the product | Amount of protein per 100 g |
|---|---|
| Parmesan cheese | 35 gr |
| Chicken breast | 18 g |
| Pink salmon | 20 gr |
| Beef | 19 g |
| Chicken eggs | 13 g |
| Ricotta 2% | 20 gr |
| Squid | 18 g |
| Shrimps | 24 g |
| Tuna | 24 g |
| Turkey | 19. 5 g |
| Rabbit | 21 g |
| Peanuts | 26 g |
| White mushrooms | 30 gr |
| Pollock caviar | 28 g |
| Red caviar | 31 g |
Protein diet reviews
- "I lasted 8 days out of 12 planned on the protein diet. I couldn't take it anymore, I felt destroyed. But 2 kilograms literally went away in the first two days, then the weight increased. "
- "I liked the protein diet because I really like meat. True, I had to give up my favorite pork, it is too fatty for this diet, but overall I liked it and in a week I lost 3 kg.
- "My weight was 89 kg with a height of 165 cm, a lot. With a protein diet I lost 5. 5 kg in 2 weeks. After that 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 kilograms for the wedding, I did it in 5 days. I would no longer dare to continue like this. "