Protein diet for weight loss - the pros and cons. Protein menu and diet
 |
| Protein diet for weight loss-Health Fearless |
What is a protein diet?
A protein diet is a low-carb, high-fat diet used either for weight loss and drying or for the treatment of chronic diseases. For example, a keto diet, which is a typical protein diet, was originally used to treat epilepsy. Scientists have found that when carbohydrates are abandoned, the brain works, and it switches from glucose to ketone bodies.
Most sports diets are inherently also protein. These are both the “meat diet” (the use by bodybuilders of predominant meat and protein products), and the advanced version of the ketogenic diet - a cyclic keto diet with a loading phase. Among other things, nutrition for gaining muscle mass involves the use of an increased amount of protein - including in the form of whey.
In the material about what a keto diet is, Health fearless talked in detail about the mechanism of action of a protein diet, and why the body begins to burn fat when it refuses carbohydrates. In this article, we will consider the effect of high-protein nutrition on health, as well as present a menu of an effective protein diet for a week - taking into account the coverage of important vitamins and minerals.
Cons and harm of a protein diet
Ammonia is a by-product of the metabolism of the amino acids that make up the protein, always found in the blood in relatively small concentrations. Exceeding its normal level by 2-3 times leads to serious toxic damage to the body - especially against the background of high-fat nutrition.
An excess of this substance causes increased fatigue, chronic weakness, impaired mood, and normal sleep. In addition to congenital liver diseases, a high level of ammonia in the body is associated with prolonged adherence to high-protein diets - starting with a carbohydrate-free diet, ending with the daily intake of large doses of sports isolate when eating on a mass basis.
In fact, it is precisely the possible risk of increasing ammonia levels that is one of the key dangers of a protein diet.
An excess of this substance causes increased fatigue, chronic weakness, impaired mood, and normal sleep. In addition to congenital liver diseases, a high level of ammonia in the body is associated with prolonged adherence to high-protein diets - starting with a carbohydrate-free diet, ending with the daily intake of large doses of sports isolate when eating on a mass basis.
In fact, it is precisely the possible risk of increasing ammonia levels that is one of the key dangers of a protein diet.
Possible hazards of protein diets:
- Dizziness and difficulty concentrating
- A decrease in working capacity and power indicators
- Bad breath from acetone
- Blood Ammonia Rise
- Digestion
- Lack of vitamins
Protein diet - BZHU norms
When calculating the ratio of BJU in the diet of a high-protein diet, it is important to remember that it does not require a sharp calorie restriction. For successful weight loss, a decrease in the daily norm by about 10-15% is enough - previously we talked about how to calculate the daily calorie intake.
In other words, when refusing carbohydrates, their energy should be replenished from proteins and fats. At the same time, a complete rejection of carbohydrates is not required, since without the presence of fiber in the diet, not only metabolism worsens, but also digestive processes.
That is why with protein nutrition it is extremely important to ensure that in your daily diet there is a sufficient amount of fiber foods - primarily nuts, green vegetables, as well as a small amount of fruit.
In other words, when refusing carbohydrates, their energy should be replenished from proteins and fats. At the same time, a complete rejection of carbohydrates is not required, since without the presence of fiber in the diet, not only metabolism worsens, but also digestive processes.
That is why with protein nutrition it is extremely important to ensure that in your daily diet there is a sufficient amount of fiber foods - primarily nuts, green vegetables, as well as a small amount of fruit.
The ratio of BJU for protein nutrition:
- Proteins - 2.5-3 g per kg of body weight
- Fats - 40-50% of the total calorie content
- Carbohydrates - no more than 30-50 g per day
The rules of protein diet for weight loss
The main advantage of switching to a low-carb and high-fat diet is that you will not experience an acute hunger - this will help to lose weight without obsessive thoughts about food. It is quite simple to follow a protein diet - for this, you need to carefully study its basic rules, as well as familiarize yourself with the list of protein products.
2. The source of protein should be meat, not processed foods.
3. Use healthy vegetable fats (olive and coconut oils)
4. Consume fiber sources daily (green vegetables, nuts, chia seeds )
5. Drink plenty of fluids (especially clean water)
7. Tryptophan-based foods to boost your mood
Protein Diet - Product List
Nutrition on a protein diet is based on the use of food without carbohydrates (or with a low glycemic index ). In addition, to maintain a balance of vitamins and minerals, as well as to cover the needs for fiber, it is allowed to use green and non-starchy vegetables. Note that the total intake of carbohydrates should not exceed 30-50 g per day.
List of protein foods:
- all types of meat (beef, pork, chicken)
- all kinds of fish and seafood
- chicken eggs
- dairy products (butter, cheese, natural cottage cheese, milk in small quantities)
- any vegetable oils
- any green vegetables
- soya products
- nuts in small quantities
- berries in small quantities
- extremely small amounts of fruit
- non-starchy vegetables (avocado, pumpkin in small quantities)
- herbs, seeds, spices
- mushrooms
Protein menu for the week
A typical protein diet menu is scrambled eggs with bacon or cheese for breakfast, a serving of meat with green beans for lunch, a handful of nuts as a snack, and a serving of fish with leaf lettuce for dinner. Note that the diet can vary significantly depending on the availability of products - instead of meat, chicken can be used, and instead of green beans - broccoli, avocado, and other vegetables.
The main products strictly prohibited on a protein diet are bread, pasta, and pastries, sweets, jam, and other sweets. In addition, potatoes and rice are prohibited, and most cereals are allowed only in extremely small quantities - no more than 30-50 g of dried grains per day. The choice should be on healthy cereals with complex carbohydrates - for example, green buckwheat, quinoa, spelled are acceptable.
Protein diet for a week
- Monday: morning cottage cheese without sugar, afternoon beef with vegetables, evening chicken with mushrooms.
- Tuesday: morning smoothie with avocado, afternoon meatballs with lentils, evening salmon with vegetables.
- Wednesday: morning nuts and yogurt without sugar, afternoon quinoa salad with turkey, evening mushroom cream soup with broccoli.
- Thursday: morning scrambled eggs, afternoon chicken stock with broccoli, evening river fish.
- Friday: cottage cheese without sugar in the morning, green buckwheat with meat in the afternoon, baked beef with vegetables in the evening.
- Saturday: morning avocado and chia seed salad, chicken cutlets in the afternoon, stew in the evening.
- Sunday: boiled eggs in the morning, spelled with veal and mushrooms in the afternoon, chicken breast in the evening.
Conclusion:
A protein diet is a restriction in the diet of foods that contain carbohydrates. Most often, this diet is used for weight loss, but in bodybuilding, it can also be used to gain muscle mass. The disadvantage of protein nutrition is the risk of increased ammonia, as well as the possible development of digestive problems and some forms of vitamin deficiency with prolonged abandonment of vegetables.
No comments