Protein diet - reviews

Amino AcidsDiets

Sergey Sidoruk 03/31/2019 no comments

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Protein is an essential microelement for humans. Enters the body with food. Protein is a protein that a person cannot produce on its own. It consists of high molecular weight organic substances, including alpha amino acid compounds that are converted into a peptide bond.

Benefits of Protein

Content

Protein is an essential polypeptide; it performs a construction function. Thanks to it, muscles are formed. The second function is energetic. Once in the body, it breaks down into glucose and its components. Glucose is absorbed into the blood and supplied to the brain, thus replenishing the energy supply. But in order for the body to obtain energy exclusively from protein, it is necessary to limit the consumption of carbohydrates. A protein diet is often used to gain muscle mass.

Protein is an essential microelement for humans.

Contraindications and side effects

1. The protein diet is the most popular because it gives quick results, but it is not suitable for everyone.
2. Tyrosinemia is one of the contraindications. Phenylalanine, tyrosine and methionine accumulate in excessive amounts in the body. Such patients are prescribed a diet with a reduced protein content. This is a rare disease, and about 30 people suffer from it in Russia.
3. Individual intolerance is associated with the characteristics of the body.
4. Allergy.
5. Kidney diseases.
6. Cardiovascular diseases.
7. Decreased secretion of gastric juice.
8. Liver problems.

Side effects: nausea, vomiting, bloating, increased gas formation, diarrhea, skin rashes, worsening of the underlying disease, due to which it is prohibited to consume protein foods, in some cases death.

People who are lactose intolerant should be careful when choosing protein.

Nausea and vomiting are possible with a protein diet.

FRUIT-PROTEIN DIET: CONTRAINDICATIONS

A protein diet is contraindicated for the following diseases:

• severe forms of diabetes mellitus;
• for chronic kidney and liver disease;
• with increased blood clotting;
• with pancreatitis;
• with gastritis;
• for diseases of the gastrointestinal tract;
• with elevated cholesterol levels.

allergy to one of the products used in the diet; people with kidney and liver disease; people with gastrointestinal diseases; adolescents; pregnant and lactation women; diabetics.

Types of protein

Protein can be divided into:

• casein;
• whey;
• egg;
• soy (vegetable);
• lactic;
• multicomponent.

Protein can be natural or artificial. The latter can be bought in sports nutrition stores.

Whey protein is the most popular, it is better absorbed. It is produced from milk whey.

Soy protein contains proteins of plant origin and an incomplete amino acid series, which contributes to ineffective absorption.

Casein protein takes a long time to be absorbed by our body.

Egg protein is the most easily digestible, endowed with the best amino acid range.

Milk protein consists of casein and whey proteins.

A multicomponent protein may include all types of the above proteins.

Types of protein

Instructions for use

When consuming protein powder, you must follow the rules to get the maximum effect.

Most types of protein should be taken in the morning. The exception is casein. This way you will get a boost of activity.

It is also worth including its use between meals. It saturates the body well and will not allow you to eat more than normal.

Whenever you lose weight, you should devote time to training. It is advisable to consume protein before and after sports. Taking it before training, the body will be filled with energy, and afterward it will restore strength.

You can also consume protein before bed. This will accompany weight loss.

A protein diet for weight loss in most cases gives positive results, provided that all the rules are followed.

Contraindications

A protein-fruit diet should not be followed by people suffering from chronic diseases of the kidneys, liver, or heart. It is also not indicated for women who have problems with the gastrointestinal tract. Diabetes mellitus is a contraindication to following the diet.

The nutritional system cannot be followed during pregnancy, as well as during breastfeeding. Any diets are prohibited in case of exhaustion or decreased immunity. A protein-fruit diet should not be followed by children and adolescents. The nutritional system is not recommended for elderly people, especially those with chronic diseases.

General rules

It is better to use protein from animal foods. Thus, the body will receive not only alpha amino acids, but also additional beneficial microelements.

You need to choose a convenient protein option for yourself.

Everyone should choose a convenient option for themselves that will not cause side effects.

When calculating proteins during a diet, as a rule, protein from plant foods is not taken into account. After all, its share in vegetables is minimal, and in fruits it is almost absent.

Diet of Elena Malysheva

The host of a popular health program has developed her own nutrition system. Elena Malysheva believes that this diet not only makes it easy to lose extra pounds, but also has a positive effect on a woman’s well-being. She especially recommends using the diet she compiled for people suffering from hypertension, diabetes, and heart disease. The menu for the day of the protein-fruit diet is designed so that the woman does not feel hungry during the day.

1. Breakfast – 150 g of oatmeal with berries and 120 g of low-fat cottage cheese.
2. Snack – apple or orange.
3. Lunch – 2 egg omelet or 250 g of boiled fish.
4. Afternoon snack – grapefruit or large nectarine.
5. Dinner – 200 g of stewed cabbage, 100 g of low-fat cottage cheese and a glass of kefir.

The presented diet contains about 1200 calories. If a woman leads an active lifestyle or plays sports, then it is recommended to expand the menu to 1500 kcal. You need to drink 2.5 liters of water per day. The diet can be followed for 5 days, after which you need to take a break for 2 weeks.

By type

When consuming protein in the form of sports supplements, you need to find out the optimal serving rate.

Multi-ingredient has a biological value of 70 to 95%, so the serving size should be about 45 g.

Egg protein is absorbed better, almost 99-100%, no more than 35 g is enough.

Milk protein is absorbed by the body from 85 to 90%, serving size is 35 g.

Soy protein is the least digestible, no more than 75%, average dosage 35-40 g.

The dosage of casein and whey protein is approximately the same, 25-30 g is enough, but they have different biological value. Casein is digestible by 75-85%, and whey protein by 90-95%.

You need to know the optimal portion size when consuming protein in the form of sports supplements

Is it necessary when losing weight?

Of course, protein is essential when losing weight. When losing weight, a person loads himself with physical exercise and also has a calorie deficit. In both cases, predominantly muscles will be consumed. Fat is burned last, as it is a “lifeline” for the body and is more difficult to process. To avoid losing muscle mass, you need to maintain your protein intake daily.

In addition, the protein can be consumed without worrying that it will be deposited on the bulls. This process is extremely difficult to achieve because it is vital and is spent on other purposes. Only with the systematic consumption of increased doses of protein in the body can the process of gluconeogenesis begin. If the glucose depot is filled due to high carbohydrate intake, then protein converted into glucose will be deposited. After all, it is difficult to exceed your daily protein intake. This is why the protein diet for weight loss for men is popular.

Diet for 10 days

Some are sure that weight loss can only be achieved through complete fasting or on a very low-calorie diet. It is a myth. Judging by the reviews about the protein-fruit diet, it is not difficult to follow. The creators of the nutrition system believe that you can stick to it not only for 10 days, but for a whole month. But doctors do not recommend staying on low-calorie diets for so long, although the proposed menu option is not the strictest.

1. Breakfast – omelet of 3 chicken eggs with whole milk.
2. Snack – 2 oranges or 4 tangerines.
3. Lunch – 220 g of veal or lamb, grilled.
4. Afternoon snack – 2 pears.
5. Dinner – 220 g of fish, baked in the oven.
6. Before bed - a large orange and a glass of milk.

You can lose weight on this diet quite quickly, but at the same time it’s delicious. It is allowed to make minor adjustments to the menu, for example, replacing veal with chicken breast fillet or an omelet with a couple of boiled eggs and a glass of kefir. The diet does not contain complex carbohydrates, so it is not advisable to stick to it for a long time.

Protein diet menu

For optimal functioning of the body, the diet must include not only protein foods, but also fats and carbohydrates. You should eat enough dark green leafy vegetables, fat-containing foods with saturated, monounsaturated and polyunsaturated fatty acids. Don't forget about fiber. Thanks to it, the body will function fully. Fiber promotes the removal of “toxins” and improves peristalsis of the gastrointestinal tract. With a limited protein diet, constipation may occur; to avoid this, you should eat foods with indigestible dietary fiber. The menu must include meat such as pork, beef, chicken or turkey.

All seafood is also great. The amount of meat depends on how much protein powder will be included in the diet. It should not be abused.

The protein diet menu should be varied

Protein diet for 10 days (salmon, chicken, veal)

Another example of a no-carbohydrate diet is a protein diet, which involves eating large amounts of food containing proteins and vegetables so that the body can extract carbohydrates from fiber.

The very name (not protein, but protein) of the diet suggests that it is recommended for people who regularly engage in physical exercise with strength training.

For an ordinary person who considers walking 300 meters to the store a sport, this diet is not suitable, since first of all, an untrained body will sacrifice muscle tissue, and not fat reserves.

A protein diet in 10 days will help you lose 6-7 extra pounds, taking into account strict adherence to the rules and recommendations of the diet. They are quite doable and, by and large, should become a good habit. Small meals, drinking at least 2 liters of water per day, the last meal no later than 20:00, food should not be washed down - these are the main tenets of a protein diet.

Products prohibited for use on a protein diet:

• Sugar, desserts, baked goods, honey;
• Bread, pasta, dumplings, dumplings;
• Butter, margarine, animal fats;
• Boiled sausages, frankfurters, wieners;
• Dairy products;
• Legumes and cereals;
• Squid, shrimp, crab sticks, mussels;
• By-products, pates;
• Potatoes, carrots, beets, corn;
• Apricots, bananas, grapes, figs, mangoes, dates, persimmons;
• Nuts, dried fruits;
• Canned and smoked products;
• Semi-finished products, fast food;
• Sauces, mayonnaise;
• Carbonated and alcoholic drinks.

Products approved for use on a protein diet:

• Veal, beef, lamb, rabbit and turkey, duck, chicken, lean pork;
• Salmon, trout, salmon, tuna, haddock, herring, dorado, flounder, etc.
• Chicken and quail eggs;
• Olive, sunflower, linseed oil;
• Broccoli, cauliflower, white and Brussels sprouts, zucchini, turnips, pumpkin, tomatoes, cucumbers, onions, carrots, beets, sweet bell peppers, spinach, lettuce, celery, radishes, dill, basil, parsley, cilantro, garlic, green onions ;
• Apples, oranges, grapefruits, lemons, pears, seasonal berries;
• Green, black tea, coffee without sugar, still mineral water.

Sample menu for a protein diet:

• Breakfast: chicken breast, boiled or steamed, cherry tomatoes, greens, a cup of coffee without sugar;
• Lunch: tomato, lettuce, celery stalk, seasoned with lemon juice;
• Lunch: grilled lean pork, zucchini and eggplant stew, a cup of green tea;
• Afternoon snack: veal, steamed broccoli;
• Dinner: a cup of chicken broth, a salad of any fresh vegetables, dressed with olive oil.

Reviews about the protein diet:

Contraindications to the use of this type of diet are adolescence and old age, pregnancy and lactation, any disorders of the gastrointestinal tract, kidney, liver and cardiovascular diseases. The diet can cause digestive problems, so before you start using it, you should consult with a specialist about introducing food additives into your diet that regulate peristalsis and additional intake of vitamins and minerals.

Allowed and prohibited foods for a protein diet

Authorized products include:

• vegetables (except beets, corn and potatoes);
• cottage cheese;
• lean meat products;
• eggs (without yolk);
• cabbage;
• oil;
• some types of fruits;
• nuts;
• fish;
• cereals (buckwheat, brown rice, oatmeal, pearl barley);
• mushrooms;
• low-fat cheese;
• sugar-free drinks.

Prohibited products:

• bakery;
• pasta;
• high carbohydrate fruits;
• honey;
• cereals that are not included in permitted products;
• alcoholic drinks.

Allowed foods for a protein diet

Sample menu

Breakfast

• coffee without sugar (you can add stevia and coconut milk)
• buckwheat 200-250 g. boiled
• 3 egg white omelette in coconut oil
• bread 100 g from flax flour and fiber
• 30 g whey protein

Snack

• grapefruit 1 pc.
• 20 g macadamia nuts

Dinner

• stewed cabbage with mushrooms 350 g.
• bread made from flaxseed flour 100 g.
• chicken breast 150 g.
• mineral water

Snack

• 20 gr. pecans
• apple 1 pc.
• berries 100 g.

Sample menu for a protein diet

Dinner

Cabbage, tomato and cucumber salad with any greens and sesame oil

• steamed tuna 150 g.
• tea without sugar
• bread made from flaxseed flour 100 g.
• 25 g casein protein

When playing sports, you can take protein powder more often.

If you feel hungry before bed, you can drink 1 glass of kefir with flax and chia seeds.

Fruit-protein diet menu

1 (13) day:

• Day one: a couple of eggs, and fresh fruits and vegetables
• Day two: 500 grams of cottage cheese with low-fat sour cream and a liter of kefir
• Day three: fresh vegetables and fruits, as well as one liter of kefir and juice each
• Day four: a liter of kefir and half a kilogram of chicken breast
• Day five: vegetables and fruits
• Day six: a liter of kefir and 450 grams of cottage cheese with sour cream
• Day seven: vegetables and fruits
• Day eight: egg, 300 grams of chicken fillet and vegetable salad
• Day nine: cucumber and tomato salad, fruit and 150 grams of lean beef
• Day ten: 150 grams of fish, vegetable salad, 2 slices of black bread and 500 ml of kefir
• Day eleven: 4 slices of bread, a couple of eggs, two glasses of kefir, vegetable salad and 150 grams of beef
• Day twelve: a liter of kefir, fruits and vegetables
• Day thirteen: a couple of eggs, 300 grams of chicken fillet and vegetable salad
• Day fourteen: fruit, a liter of kefir and four medium-sized boiled potatoes

Looking at the menu, we can say that the diet is really not complicated. The diet includes nourishing and healthy foods, which in this ratio will give noticeable results after just five days of following the diet. The entire daily diet is divided into 6-7 very small meals. These meals have a short interval so as not to have time to get hungry between them.

You can use up to 8 crab sticks as a snack. per day, fermented milk products, low-fat cheese of no more than 17%, cottage cheese casserole.

Nutritionists advise using a fruit-protein diet for 7, 10 or 14 days. Proteins, fruits or vegetables should be taken every 2.5 hours. The number of meals is 6-7 times a day. You can drink unlimited quantities of water and green tea. With strict adherence to a fruit-protein diet, you can lose up to 10 kg in up to 2 weeks. Below is an approximate plan for a fruit-protein diet for 14 days.

Diet recipes

Turkey pate with mushrooms

• 500 g turkey fillet
• 350 g champignons
• onion

Boil all ingredients and blend in a blender. Add salt and spices.

Turkey pate

Low carb bread

• 300 g flaxseed flour
• 100 g fiber
• water
• salt

Mix everything and drink in the oven for 40-50 minutes. at 180 C°.

Coconut jelly

• 200 ml. coconut milk
• 10 gr. gelatin
• stevia

Pour gelatin over coconut milk for 40 minutes. Next, heat on the stove, stir and put in the refrigerator for 1 hour.

Coconut jelly

Diet for 7 days

During this time, you can get rid of 3-5 kg ​​of excess weight. If desired, you can follow a protein-fruit diet for 14 days. The food system provides 7 meals a day. The menu is the same for all days of the week.

1. Breakfast - an omelette of 3 chicken eggs or boiled chicken breast.
2. Snack – banana and herbal tea with honey.
3. Lunch – 170 g of fish, baked in the oven.
4. Afternoon snack – 100 g of fruit salad and a glass of juice.
5. Dinner – 170 g of stewed rabbit meat.
6. Before bed - an apple or pear.

The last meal should be no later than 9 pm. It is recommended to start the morning with a glass of water, if possible melted water. During the day you can drink milk, green tea, and herbal infusions. But preference should be given to mineral or filtered water.

Application specifics

For women

A protein diet for weight loss is great for women after childbirth. But you need to take into account the fact that the fair sex requires less protein in their daily diet than men. Also, women should not limit fats too much, as they affect hormone production. Use from 10 days to 30 days. They recommend 1-1.5 g. protein per 1 kg. weight.

For men

Men can adhere to this type of diet from 10 days to 3 months. More carbohydrates are allowed in the diet than women. The maximum dose of protein is 3-4 g. per 1 kg. weight under conditions of intense physical exertion.

Protein Diet Options

The menu can be changed depending on the type of diet chosen. We have considered a variant of the classic salt-free protein diet. How the menu changes if a different diet is chosen:

1. Japanese. This is a fairly strict protein-carbohydrate diet, practically a hunger strike. Meals are limited to 3, and the only allowed breakfast is a cup of coffee. Lunch consists of a protein dish and salad, and dinner consists of just protein (meat, fish, eggs, cottage cheese, etc.), or sometimes it is allowed to replace it with a couple of fruits for variety. Snacks are completely excluded. If you believe the reviews, it is believed that this is one of the most effective diets for weight loss, and the simplest.
2. Fruit and protein. Here, too, the basis is protein, and carbohydrates are taken only from fruits and fruit juices. Therefore, it is believed that the protein-fruit diet is very popular with those with a sweet tooth.
3. Protein-vegetable. All the same. We take carbohydrates from vegetables (preferably raw), vegetable juices, and salads.
4. Dukan diet. The longest diet. Divided into 4 periods: the first week is allocated to the attack stage (only protein foods are allowed); the cruise stage, when some vegetables are gradually introduced; Next comes the consolidation stage, which is less strict, you can eat vegetables, fruits, cereals, even a little bread; and the last stage is stabilization, when you can have a little bit of everything (not counting harmful things like fried, fatty, fast food), plus every week there is a purely protein day, and every day there must be at least 20 minutes of walking.
5. Atkins diet. Lasts 4 weeks. For the first 2 weeks you can eat almost only protein and no more than 20 g of carbohydrates daily, the second 2 weeks are less strict, vegetables, fruits, cereals, etc. are gradually added.
6. Protein-vitamin diet. This means separate fractional meals: protein - separately, fruits, vegetables and vitamin preparations - separately. For example, main meals are made of protein, and snacks are made of fruits and vegetables.

Feedback from our readers

Readers who have already tried a protein diet are incredibly happy with the effect they received. Many mothers were able to regain their figure, and men got rid of body fat and emphasized muscle definition.

Some, due to lack of time or due to physical health, were not able to combine diet with training, but the result was more than desired.

Men also wrote who did not reduce their calorie intake because they had hard physical work, but they also got excellent results.

And such reviews are not surprising, because the main thing is to maintain the correct ratio of proteins, fats and carbohydrates, and everyone will be able to achieve their goal.

FRUIT-PROTEIN DIET: THE ESSENCE

The essence of the fruit-protein diet is to alternate meals of protein foods with carbohydrates (fruits, vegetables), and in no case mix them. Due to this, you lose weight. The advantage of this diet is that your body will receive the right amount of nutrients, and small and frequent meals normalize metabolism and speed up metabolism. At the same time, you will not experience a strong feeling of hunger.

Read also: Atkins diet: how Kim Kardashian loses weight. Detailed menu

With such a diet, the risk of consuming fats and the wrong carbohydrates, which are then deposited in unnecessary places, is eliminated. Thanks to proteins, this diet helps maintain muscle tone, which is important for those who work out in the gym (we recently wrote about how to eat before and after training).