New diets appear every day, but only one has not lost popularity for almost 50 years.How does the protein diet attract by losing weight and what outcome can it be calculated?
What do you need to know about a protein diet
Under the name, the protein diet actually works some energy systems: Dukan diet, Atkinson, Kremlin.Each of them has "copyright" features, but it makes sense.To lose weight, the base of the menu should be made from low-fat protein products (meat, fish, sour milk diet products, eggs, tofu) -Tyo should be 80-90% of the diet.Fat and carbohydrates are minimized.Particularly strict restrictions are related to carbohydrates: it is proposed to be contained only with a small number of vegetables, mainly green (cucumber, envelope, celery, cabbage, tomatoes), acidic apples (no more than one day) and the same ugly berries (for example, cranberries, raspperies),of the same grace.In addition to the fats contained in meat, fish and dairy products, a tablespoon of vegetable oil compound vegetables a day.The body simply cannot spend reserves previously made in this situation, but it must be understood that first of all, the weight will go due to water loss.
Protein diet pluses
The main advantage of a protein diet - 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't cheat about calories and not suffer from hunger.Protein products are great in that they give a comfortable feeling of satiety, and, as a rule, a person eats less and does not go beyond the reasonable content of calories.Humor and performance also do not suffer - most people tolerate a well
Why is a protein diet dangerous?
The dark side of the protein diet is also available.First, like any other energy system built on restrictions, it does not meet the true needs of the body and the rules of a healthy balanced diet.The lack of plant fibers threatens with constipation and generally digestive problems.An excess of protein in food complicates kidney work - it becomes more difficult for them to remove protein decay products from the body.Since vitamins and minerals, most of which a person usually receives from vegetables and fruits, becomes inaccessible, hair and nail fragility, deterioration of the skin and the risk of weakening the body's immune protection becomes a typical problem.And, of course, such a power system does not guarantee an ongoing result.If a person returns to the diet in which there is a place for rolls, wine and sweets daily, lost pounds return to ordinary places
Protein diet rules
Such a set of negative consequences dictates the main rule: you cannot sit on a protein diet for more than two weeks.His best role is to be a preparatory phase on the way of a healthier living: without food surpluses, with regular sports and a responsible choice of products.The first lost pounds have a powerful psychological effect, but it is recommended to further improve the figure in less dangerous ways.But within two weeks in a protein diet, you can master the important rules of a healthy lifestyle
- Drink at least 2 liters of water.When the diet base is protein, the kidneys must extract their decay products in an emergency way.Only the correct drinking regime can soothe this effect
- Minimize consumption of very sweet starch and fruit, for example, grapes, bananas, melons.
- In the active phase of the protein diet, all sweets, including sugar -Substates, cereals and side dishes from cereals and pasta are prohibited.Avoid deep industrial processing products.The canned sausages and saos, at first glance, are a protein product, which means it can be eaten without restrictions.But there are no miracles: in canned foods, smoked sausages and other benefits from the supermarket has a lot of salt and other additives that adversely affect the health of weight loss in particular.In a protein diet, it is especially important to choose the highest quality products from those you can afford.If meat, then from free grazing animals, if dairy products are not too fatty and natural, whether vegetables are organic or at least seasonal
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Cook with savings methods.Cooking, quenching, baking, su-video (vacuum cooking)-The best methods of meat and fish processing: this is how the beneficial properties of the products are preserved and there is no need to add excess fat.It is recommended to eat vegetables in a raw protein diet - they have more vitamins. - Add pro- and prebiotics to the menu.Kefir, Sauerkraut, Bran, Leaf greens - the favorite food of the microorganisms inhabiting the intestine.By the way, it depends on how a person assimilates vitamins, at what speed he loses weight and with what mood he wakes up in the morning.
- Eat dinner 3-4 hours before bedtime.A 12-hour break between dinner and breakfast is a healthy habit, on which there are more and more doctors!
- Save physical activity.The weight loss process always goes faster if you strengthen your diet with training.
- Take a suitable vitamin complex to provide the body with substances that lack from food.
- Eat at the same time.Discipline is the key to success in every business, and the improvement of the picture is no exception.