For many years, protein diets and their varieties have been of interest to those losing weight and athletes. The first ones are attracted to them because they provide an opportunity to quickly and without serious restrictions lose excess weight. The second needs them to build muscle mass and during the period of so-called drying, when you need to get rid of excess water in the body and make muscle definition clearer, for example, before competitions.
Many studies have been conducted by scientists in order to understand whether this type of food is really safe.
The thing is that the protein diet is based on the almost complete exclusion of carbohydrates from the diet and increasing the amount of protein consumed. Which, in turn, can lead to disruption of pH levels and leaching of calcium from the bone skeleton. The danger also lies in the increasing load on the kidneys, cardiovascular system, and changes in blood composition.
Any restriction is stress for the body, which means that it is only suitable for absolutely healthy people! Even so, you should consult your doctor before switching to a high-protein diet.
Proteins are the main material for building our muscles, so when it is deficient, muscle mass is lost, and this leads to an increase in the amount of fat. A lack of protein in the diet entails a decrease in the ability of the immune system to resist viruses, poor sleep, fatigue, irritability, hair loss, brittle nails, and much more.
Animal proteins should be present in the diet in greater quantities than plant proteins, since plant proteins contain fewer essential amino acids.
On average, a healthy person needs 0. 8-1 grams of protein per kilogram of weight per day.
The essence of a protein diet
The process of losing weight on this diet occurs due to the fact that, experiencing a lack of energy for life, which you usually get from carbohydrates, the body begins to take it from fat deposits and muscles. By consuming proteins, the amount of which will be 60-70% of your daily diet, you do not allow a decrease in muscle mass; accordingly, only fat is burned. However, you still cannot do without a certain amount of carbohydrates: in order for proteins to be well absorbed, they must be eaten together with carbohydrates and fiber. But we will get them from fresh vegetables, or vegetables processed in gentle ways, such as stewing, as well as from fruits. Fats should also be consumed daily, exclusively of plant origin.
The most important thing, as with any diet, is not to exceed your daily calorie intake. This will not be difficult, because on this type of diet you will not feel hungry, because protein-rich food takes much longer to digest, which means that you will stay full longer. We recommend sticking to three meals a day during the diet to avoid frequent spikes in blood sugar levels. Eliminate snacks for a while to achieve better results.
Cons of a protein diet
The disadvantages of this type of nutrition include a feeling of weakness in the first days of the diet, headache, dizziness, decreased mood, irritability, constipation, bloating, due to the fact that proteins are more difficult to digest. In women, the menstrual cycle may be disrupted. Therefore, and because any diet is not a balanced diet, you are allowed to adhere to it for no more than 14 days. The optimal period for normal health and absence of health problems is 12 days. After this, you need to carefully "exit" the diet, and, best of all, switch to proper nutrition. If you don’t feel well, then slightly increase the amount of carbohydrates. If you experience severe weakness or any pain, stop the diet immediately and consult a doctor.
Pros of a protein diet
Despite the many disadvantages and nuances of protein diets, certain advantages can be highlighted. They are:
- rapid weight loss;
- lack of hunger;
- benefits for muscle mass;
- availability of products, you just need to choose what suits you;
- ease of cooking.
Contraindications for a protein diet
Contraindications include any ailments, chronic diseases, diseases in the acute phase, pregnancy and lactation, and stressful periods.
Prohibited Products
- alcohol;
- sugar and all products containing sugar;
- baking, bakery products;
- sweet fruits;
- pasta, anything that contains flour;
- sauces, marinades, canned food;
- fatty, fried, spicy, smoked;
- semi-finished products;
- animal fats;
- sweet and carbonated drinks;
- starchy vegetables.
Authorized Products
- meat and poultry with the lowest fat content: white poultry, rabbit, lean beef, veal;
- lean fish;
- cheese, dairy and fermented milk products with low fat content;
- fresh and stewed vegetables;
- tongue, liver, heart;
- mussels, shrimp, squid;
- eggs;
- mushrooms;
- vegetable oils;
- fruits with less sugar;
- tea and coffee without sweeteners, water, freshly squeezed vegetable and fruit juices;
- greenery;
- bran, rice (not white), buckwheat.
The amount of KBZHU can be found out using online calculators, because these values are individual for each person, as they depend on many factors: initial and desired weight, height, level of physical activity, age. You should not calculate it approximately, since there is a calorie level required for basic metabolism, below which falling can be fraught with serious health problems. If you want to lose weight faster and more, then you need to subtract 10-20% from your calorie intake, this will be your deficit.
Types of protein diets
- Ducan's diet,
- Maggi diet,
- Kremlin diet,
- Atkins Diet,
- protein diet for 12 days,
- kefir diet,
- Japanese diet.
All of these diets are varieties of protein diets; you just need to choose the one that will suit your goals, tastes, preferences, and physical condition.
Protein diet - menu
Day 1
- Breakfast: egg white omelet, kefir, tea
- Lunch: broccoli with boiled beef, cottage cheese, cheese
- Dinner: seafood
Day 2
- Breakfast: cottage cheese, whole grain bread with cottage cheese, avocado, lightly salted salmon, tea
- Lunch: chicken soup with vegetables, bread, apple, kefir
- Dinner: baked fish steak, vegetables
Day 3
- Breakfast: cottage cheese casserole, cheese, tomatoes, kefir/coffee/tea
- Lunch: lentil soup with chicken, beef stew, yogurt
- Dinner: fish or seafood, greens, kefir
Day 4
- Breakfast: egg white pancake with cheese and salmon, avocado, apple, kefir
- Lunch: meat with mushrooms in pots, bread, unsweetened fruit
- Dinner: shrimp with lemon juice, greens, fresh cucumbers
Day 5
- Breakfast: oatmeal pancake stuffed with fish, shrimp, vegetables, cheese. Kefir, fruit
- Lunch: meat stew with green beans, vegetable broth, yogurt
- Dinner: boiled squid, egg, cucumber
Day 6
- Breakfast: omelet with beans, tomatoes, onions, kefir/yogurt
- Lunch: brown rice with mushrooms, boiled chicken breast, tea/kefir/freshly squeezed vegetable juice
- Dinner: kefir, apple
Day 7
- Breakfast: avocado, poached eggs, bread, yogurt
- Lunch: vegetable salad, meat or fish, apple, kefir
- Dinner: seafood with lemon juice, kefir/yogurt
Protein diet for gaining muscle mass
In order to gain muscle mass on a protein diet, you will need to increase your caloric intake by 300-400 calories. This means that every day you should eat 300-400 calories more than you burn. The main part of the diet consists of dairy products, fish, cottage cheese, eggs, lean meat, and seafood. Most of the daily requirement must be consumed before 16: 00. Also, when gaining muscle mass, snacks are introduced, 2-3 per day. We give preference to dietary methods of preparing dishes: boiling, baking, stewing. Don’t forget about regular training; cardio and strength training will help you gain not just mass, but beautiful muscle definition.
Menu for gaining muscle mass
Since this article is about protein diets, let’s talk specifically about the protein menu for gaining muscle.
Day 1
- Breakfast: boiled rice with chicken breast
- Lunch: meat broth with vegetables, a handful of nuts
- Dinner: steamed fish, vegetables
Day 2
- Breakfast: buckwheat with mushrooms, cottage cheese, omelet
- Lunch: beef soup with beans and rice, nuts
- Dinner: baked fish steak, vegetable salad
Day 3
- Breakfast: cottage cheese casserole, omelet, broth
- Lunch: stewed vegetables with meat, shrimp with lemon juice
- Dinner: baked chicken breast with vegetables
Day 4
- Breakfast: pearl barley porridge with meat, cottage cheese
- Lunch: meatloaf with walnuts, vegetable soup
- Dinner: seafood cocktail
DDay 5:
- Breakfast: oat pancakes with salmon, avocado, cream cheese
- Lunch: steamed fish, green beans, nuts
- Dinner: piece of boiled breast
DeDay 6:
- Breakfast: omelet, nuts, smoothies of vegetables and fruits
- Lunch: beef stew, cheese
- Dinner: cottage cheese, fish steak
Day 7
- Breakfast: cottage cheese casserole, bread with lightly salted salmon and avocado
- Lunch: rice with chicken breast, nuts or seeds
- Dinner: seafood
Snacks should consist of cheese, yogurt, cottage cheese, kefir, or nuts.
Protein diet - menu for 1200 kcal
An example of a protein diet menu for one day based on 1200 kcal looks like this:
- Breakfast: egg omelet 200 gr (306 kcal), low-fat cottage cheese 100 g (101 kcal)
- Lunch: boiled skinless chicken breast 200 g (274 kcal), boiled broccoli 200 gr (68 kcal)
- Dinner: salmon steak 150 g (320 kcal), cucumber and tomato salad with oil 100 g (89 kcal), low-fat kefir 100 ml (41 kcal)
Exit from the protein diet
You should exit the protein diet carefully, gradually adding carbohydrates to your diet. You shouldn’t immediately after finishing it, pounce on pasta and bread; it’s better to start sticking to proper nutrition, otherwise you risk gaining back what you lost, or even more. Plus, this will be another serious stress for the body. Calculate your BCJU norm, and add carbohydrates little by little until you reach the percentage you need. However, do not forget that sugar and bread are not so healthy. It is better to replace them with honey, durum wheat pasta, and whole grain bread. And remember that everything is good in moderation.
Protein diet - results
The results of a protein diet are amazing: within a week, weight loss is 3-5 kg. It all depends on the type of diet chosen, on the initial weight, on the daily caloric intake. Many people note that their facial skin becomes clearer and their complexion improves. For others, on the contrary, this diet is not suitable; they noted a loss of strength and nervousness. In any case, consulting a doctor will be necessary to understand whether your health allows you to lose weight on a protein diet. Meat-eaters will especially appreciate it: for them such a menu will only be a joy.
Protein content table
| The product's name | Amount of protein per 100 g |
|---|---|
| Parmesan cheese | 35 gr |
| Chicken breast | 18 g |
| Pink salmon | 20 gr |
| Beef | 19 g |
| Chicken eggs | 13 g |
| Cottage cheese 2% | 20 gr |
| Squid | 18 g |
| Shrimps | 24 g |
| Tuna | 24 g |
| Turkey | 19. 5 g |
| Rabbit | 21 g |
| Peanut | 26 g |
| White mushrooms | 30 gr |
| Pollock caviar | 28 g |
| Red caviar | 31 g |
Protein diet reviews
- "I lasted 8 days out of 12 planned on the protein diet. I just couldn’t do it anymore, I felt broken. But 2 kilograms went away literally in the first couple of days, then the weight increased. "
- "I liked the protein diet because I really like meat. True, I had to give up my favorite pork, it’s too fatty for this diet, but overall I liked it, and in a week I lost 3 kg. "
- "My weight was 89 kg with a height of 165 cm, a lot. On a protein diet, I lost 5. 5 kg in 2 weeks. After which I switched to proper nutrition. I like it".
- "The protein diet suited me, only in a short-term version. I urgently needed to lose a couple of kilograms for the wedding, I did it in 5 days. I wouldn’t dare stick with it any longer. "