New diets appear every day, but only one has not lost popularity for almost 50 years.What does the protein diet attracts losing weight and what result can be counted?
What do you need to know about the protein diet
The protein diet is actually operating several power systems: the diet of Dukan, Atkinson, the Kremlin.Each of them has “copyright” features, but there is one meaning.To lose weight, the basis of the menu must be made of low-fat protein products (meat, fish, dietary sour-milk products, eggs, tofu)-they should be 80–90% of the diet.Fat and carbohydrates are minimized.Particularly strict restrictions relate to carbohydrates: it is proposed to be content only with a small number of vegetables, mainly green (cucumbers, greens, celery, cabbage, tomatoes), acid apples (no more than one per day) and the same ugly berries (for example, cranberries, raspberries), rarely with whole grains, primarily buckwheat.In addition to fats contained in meat, fish and dairy products, a tablespoon of vegetable oil permissfully add to vegetables per day.The body simply cannot spend previously made fat reserves in this situation, but it must be understood that first of all, the weight will go due to water loss.
The pluses of the protein diet
The main advantage of the protein diet - it really helps to lose weight.Reviews about “minus 5 kg in two weeks” are not Internet thoughts, but an average result.Another plus - unlike many diets, you can not fool around the calories and not suffer from hunger.Protein products are excellent in that they give a comfortable feeling of satiety, and, as a rule, a person eats less and does not go beyond reasonable calorie content.Mood and performance also do not suffer - most people tolerate a well.
What is the danger of a protein diet?
The dark side of the protein diet is also available.Firstly, like any other power system built on restrictions, it does not meet the true needs of the body and the rules of a healthy balanced diet.The deficiency of plant fiber threatens with constipation and generally problems with digestion.An excess of protein in nutrition complicates the work of the kidneys - it becomes more difficult for them to remove proteins decay products from the body.Since vitamins and minerals, the bulk of which a person usually gets from vegetables and fruits, becomes inaccessible, fragility of hair and nails, deterioration of the skin, and the risk of weakening immune protection of the body become a typical problem.And, of course, such a power system does not guarantee a persistent result.If a person returns to the diet in which there is a place for rolls, wine and sweets daily, lost kilograms return to the usual places.
The rules of the protein diet
Such a set of negative consequences dictates the main rule: you can’t sit on a protein diet for more than two weeks in a row.Its best role is to be a preparatory stage in the way to a healthier lifestyle: without food excesses, with regular sports and a responsible choice of products.The first lost kilograms have a powerful psychological effect, but it is recommended to further improve the figure in less dangerous ways.But in a couple of weeks on a protein diet, you can master important rules of a healthy lifestyle.
- Drink at least 2 liters of water.When the basis of the diet is proteins, the kidneys have to derive their decay products in an emergency mode.Only the correct drinking regime is able to smooth out this effect.
- Minimize the consumption of starchy vegetables and very sweet fruits, for example, grapes, bananas, melons.
- In the active stage of the protein diet, alcohol, all sweets, including sugar -substitutes, cereals and side dishes from cereals and pasta are banned.
- Avoid deep industrial processing products.Sausages and canned saira, at first glance, are a protein product, which means that it can be eaten without restrictions.But there are no miracles: in canned foods, smoked sausages and other goodies from the supermarket there are too many salt and other additives that negatively affect the health of weight loss in particular.On a protein diet, it is especially important to choose the highest quality products from those that you can afford.If meat, then from animals of free grazing, if dairy products are not too fat and natural, if vegetables are organic or at least seasonal.
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Cook with sparing methods.Cooking, extinguishing, baking, su-video (cooking in vacuum)-the best methods of processing meat and fish: this is how the beneficial properties of products are preserved and there is no need to add excess fat.It is recommended to eat vegetables on a protein diet raw - they have more vitamins. - Add pro- and prebiotics to the menu.Kefir, sauerkraut, bran, leaf greens - the favorite food of microorganisms inhabiting the intestines.By the way, it depends on them how a person assimilates vitamins, at what speed he loses weight and with what mood he wakes up in the morning.
- Have dinner 3-4 hours before bedtime.A 12-hour break between dinner and breakfast is a healthy habit, on the side of which there are more and more doctors.
- Save physical activity.The process of losing weight always goes faster if you reinforce the diet with training.
- Take a suitable vitamin complex to provide the body with substances that it lacks from food.
- Eat at the same time.Discipline is the key to success in any business, and the improvement of the figure is no exception.