Protein diets and their variants have been of interest to weight loss and athletes for many years. The first people are attracted to them because they provide the opportunity to lose excess weight quickly and without serious restrictions. The second is needed to build muscle mass and during the so-called drying phase, when it comes to getting rid of excess water in the body and making the muscle definition clearer, for example before competitions.
Many studies have been conducted by scientists to find out if this type of food is really safe.
The thing 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 a disruption in pH and leaching of calcium from the bone skeleton. The danger also lies in the increasing strain on the kidneys, the cardiovascular system and changes in the blood composition.
Any restriction puts stress on the body and is therefore only suitable for absolutely healthy people! However, you should consult your doctor before switching to a high-protein diet.
Proteins are the main material for building our muscles. So, with a protein deficiency, muscle mass is lost, which leads to an increase in the amount of fat. A lack of protein in the diet leads to reduced immune system resistance to viruses, poor sleep, fatigue, irritability, hair loss, brittle nails and much more.
Animal proteins should be contained in larger amounts in the diet than plant proteins because 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 when there is a lack of vital energy, which is usually obtained from carbohydrates, the body begins to obtain it from fat deposits and muscles. By consuming proteins, the amount of which makes up 60-70% of your daily diet, you do not allow a decrease in muscle mass, accordingly, only fat is burned. However, you cannot do without a certain amount of carbohydrates: in order for proteins to be easily absorbed, they must be consumed together with carbohydrates and fiber. But we will get them from fresh or gently processed vegetables, for example by braising, as well as from fruit. Fats should also be consumed daily, only of plant origin.
The most important thing, as with any diet, is not to exceed your daily calorie intake. This won't be difficult for you, because with this type of diet you won't feel hungry because protein-rich food takes much longer to digest, meaning you'll stay fuller for longer. We recommend sticking to three meals a day while on the diet to avoid frequent blood sugar spikes. Avoid snacks for a while for better results.
Disadvantages of a protein diet
The disadvantages of this type of diet include feeling weak in the first few days of the diet, headaches, dizziness, bad mood, irritability, constipation and bloating, as proteins are more difficult to digest. In women, the menstrual cycle may be disrupted. For this reason and because any diet is not a balanced diet, you must not stick to it for longer than 14 days. The optimal period for normal health and the absence of health problems is 12 days. After that, you need to carefully "get off" the diet and, best of all, switch to proper nutrition. If you do not feel well, slightly increase the amount of carbohydrates. If you feel severe weakness or pain, stop the diet immediately and consult a doctorPhysician.
Benefits of a protein diet
Despite the many disadvantages and nuances of protein diets, certain advantages can be highlighted. They are:
- rapid weight loss;
- lack of hunger;
- Muscle Mass Benefits;
- Availability of products, you just have to choose what suits you;
- Ease of cooking.
Contraindications to a protein diet
Contraindications include all complaints, chronic illnesses, illnesses in the acute phase, pregnancy and breastfeeding as well as periods of stress.
Prohibited products
- Alcohol;
- Sugar and all sugar-containing products;
- baking, baked goods;
- sweet fruits;
- pasta, anything containing flour;
- sauces, marinades, preserves;
- fatty, fried, spicy, smoked;
- semi-finished products;
- animal fat;
- sweet and carbonated drinks;
- starchy vegetables.
Authorized Products
- Meat and poultry with the lowest fat content: white poultry, rabbit, lean beef, veal;
- lean fish;
- cheese, dairy products and low-fat fermented milk products;
- fresh and steamed vegetables;
- tongue, liver, heart;
- mussels, shrimps, squid;
- eggs;
- Mushrooms;
- vegetable oils;
- fruits with less sugar;
- Tea and coffee without sweeteners, water, freshly squeezed vegetable and fruit juices;
- Green;
- Bran, rice (not white), buckwheat.
The amount of KBZHU can be determined using online calculators, because these values are individual for each person as they depend on many factors: initial and desired weight, height, physical activity, age. You should not calculate it approximately, since basic metabolism requires a calorie value, falling below which 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 is 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 variations 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 grain 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: protein pancakes with cheese and salmon, avocado, apple, kefir
- Lunch: meat with mushrooms in pots, bread, unsweetened fruit
- Dinner: shrimps with lemon juice, vegetables, fresh cucumbers
Day 5
- Breakfast: Oatmeal pancakes 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: Omelet with beans, tomatoes, onions, kefir/yoghurt
- 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/yoghurt
Protein diet to build muscle mass
To build muscle mass on a protein diet, you need to increase your calorie intake by 300-400 calories. This means you should eat 300-400 calories more than you burn every day. The main part of the diet consists of dairy products, fish, cottage cheese, eggs, lean meat and seafood. The majority of the daily requirement must be consumed before 4: 00 p. m. In addition, as you gain muscle mass, 2-3 snacks per day are introduced. We prefer dietary preparation methods: boiling, baking, stewing. Don't forget to exercise regularly; Cardio and strength training not only help you build mass but also achieve nice muscle definition.
Menu for building muscle mass
Since this article is about protein diets, we are talking specifically about the protein menu for building muscle.
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, omelet
- Lunch: Beef soup with beans and rice, nuts
- Dinner: baked fish steak, vegetable salad
Day 3
- Breakfast: cottage cheese casserole, omelet, broth
- Lunch: stewed vegetables with meat, shrimps with lemon juice
- Dinner: baked chicken breast with vegetables
Day 4
- Breakfast: pearl barley porridge with meat, cottage cheese
- Lunch: meatloaf with walnuts, vegetable soup
- Dinner: Seafood cocktail
DDay 5:
- Breakfast: Oat pancakes with salmon, avocado, cream cheese
- Lunch: steamed fish, green beans, nuts
- Dinner: a piece of boiled breast
DeDay 6:
- Breakfast: omelette, nuts, smoothies made from vegetables and fruits
- 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 a day based on 1200 kcal looks like this:
- Breakfast: egg omelette 200 gr (306 kcal), low-fat cottage cheese 100 g (101 kcal)
- Lunch: boiled skinless chicken breast 200 g (274 kcal), boiled broccoli 200 gr (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)
Getting off the protein diet
You should carefully stop the protein diet and gradually add carbohydrates to your diet. You shouldn't rush into pasta and bread right after eating; it is better to stick to proper nutrition, otherwise you risk regaining what was lost or even more. In addition, this will create another serious burden on the body. Calculate your BCJU norm and gradually add carbohydrates 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 grain 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, initial weight and 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 notice a loss of strength and nervousness. In any case, consultation with a doctor is necessary to find out whether your health condition allows you to lose weight on a protein diet. Meat eaters will especially appreciate it: for them such a menu will be nothing but a joy.
Protein content table
| The name of the product | Amount of protein per 100 g |
|---|---|
| Parmesan cheese | 35 gr |
| Chicken breast | 18g |
| Pink salmon | 20 gr |
| beef | 19g |
| chicken eggs | 13g |
| Cottage cheese 2% | 20 gr |
| Octopus | 18g |
| shrimp | 24g |
| tuna | 24g |
| Turkey | 19. 5g |
| Rabbits | 21g |
| peanut | 26g |
| Porcini mushrooms | 30 gr |
| Pollock caviar | 28g |
| Red caviar | 31g |
Protein diet reviews
- "I stuck to the protein diet for 8 out of 12 planned days. I just couldn't do it anymore, I felt broken. But 2 kilograms literally went away in the first few days, then the weight increased. "
- "I liked the protein diet because I really like meat. Although I had to give up my favorite pork, it is too fatty for this diet, but overall I liked it and lost 3 kg in a week. "
- "My weight was 89 kg and my height was 165 cm, a lot. "I lost 5. 5 kg in 2 weeks on a protein diet. After that, I switched to real nutrition. I liked it. "
- "The protein diet only suited me in a short-term version. I urgently needed to lose a few kilograms for the wedding, I did it in 5 days. I wouldn't dare stick around any longer. "