A simple protein diet is a great way to solve many problems: lose weight, put a figure in order, gain muscle mass during training and finally start eating right. Moreover, a person does not have to apply special efforts, the main thing is to master several basic principles of this weight loss technique.
Principles of the simplest protein diet
When a person begins to sharply restrict carbohydrates and fats in his menu, focusing on protein foods, the body experiences stress. This condition provokes weight loss. After all, we are not able to draw from the protein products all the necessary energy, so we take it from the fat reserves, starting to quickly break them down.
Protein diets include the Dukan diet, the astronaut diet, the Kremlin diet. It should be understood that a simple protein diet does not copy them, but is an independent method of losing weight.
A simple protein diet aimed at burning fat. In this case, the muscle mass remains intact. At the very beginning of the diet, the weight will disappear due to the fact that excess fluid is excreted from the body.
In just 7 days a person can lose up to 7 kg of excess weight.
Allowed and prohibited products
Foods that can be eaten:
- All types of meat, including kidneys, liver, tongue and other offal.
- All types of birds and its giblets.
- Fish: tuna, cod, pink salmon, salmon, flounder.
- Tofu and low-fat hard cheeses.
- Yogurt and cottage cheese.
- Products that should be excluded from the menu:
- Bakery products and all baked goods.
- Fatty fish varieties.
- Semi-finished products.
- Alcoholic drinks.
Simple protein diet menu options
Calorie daily ration should be calculated so that this figure does not exceed 1000 kcal. Products can be combined depending on their taste preferences. There are two options for a simple protein diet.
Hard diet option
The hard version of the protein diet is suitable for people with willpower, because the diet is based solely on protein foods. A sample menu might look like this:
Option number 1:
- The first meal: low-fat cheese (slice) and tea.
- Main meal: meatball soup (minced meat should be chicken), tea.
- Last meal: low-fat dairy drink, salmon fillet in the oven (200 g).
Option number 2:
- The first meal: low-fat cottage cheese, tea.
- The second meal: beef steak with cheese, tea.
- Last meal: shrimp (200 g) and kefir.
Option number 3:
- First meal: 2 chicken eggs and coffee.
- The second meal: the ventricles and chicken hearts, stewed in kefir (300 g), tea.
- The last meal: kefir and boiled beef.
The second version of the diet
This version of a simple protein diet will be easier to follow. On a day, a person is allowed to eat not only protein foods, but also fruits, as well as vegetables. Moreover, the menu can be varied due to cereals. However, it should be noted that it will be possible to lose much less pounds than on the “hard” version of the diet.
Pros and cons of the most simple protein diet
Advantages and disadvantages
The advantages of a simple protein diet are the following:
At a time when a person will stick to this diet, he will not starve. Protein products allow you to saturate the body for a long time, which will allow you to endure “heavy” days.
During the process of losing weight allowed physical activity. You can play sports, go to workouts.
Bans in a simple protein diet quite a bit.
The diet can be made based on your own preferences.
Due to the fact that a simple protein diet allows you to accelerate the metabolism, those extra pounds will not return, even after its completion.
Diet can be used as an independent and auxiliary method of weight loss.
The weight will go away due to the fact that fat is burned, and not muscle mass.
However, a simple protein diet has certain disadvantages:
During the diet may cause headaches, increased irritability. A person can get tired faster.
The menu does not involve a huge variety.
During the diet may develop constipation.
Sometimes working people fail to find time to eat food often, in small portions.
Not excluded jumps in blood pressure.
During the diet, the body will receive less of some vitamins and minerals.
You can repeat the diet no sooner than after 14 days.
It is possible poisoning the body with ketone bodies, which are formed as a result of the breakdown of protein foods. If they accumulate in the body too much, it can even provoke infertility.