Ba Christmas tree diet (in fact, a low-carb diet) is an effective way to lose weight. The principle of the diet is based on the fact that avoiding carbohydrates normalizes insulin production – which helps the body fight hunger and burn fat more quickly.
However, since in practice a protein diet involves eating a lot of meat and fat, this can be unhealthy. What is allowed on this diet and what is not? Where to start, how much can you throw off – and what are the dangers?
// Protein diet – what is it?
A protein diet is a collective term that encompasses a variety of low-carb and high-fat diets. First of all, we are talking about carbohydrate and keto diets. Also, the Atkins diet, paleo diet and a number of others are based on the principles of predominantly protein nutrition.
Scientifically, the most researched protein diet is the keto diet – it has been used for over 100 years to treat epilepsy, so its health effects are well understood. In particular, it is not suitable for pregnant women – as well as people with congenital liver diseases.
It should be noted that a protein diet does not imply a complete rejection of carbohydrates. For normal functioning, the brain needs about 30 g of glucose per day – in other words, protein nutrition must necessarily include small amounts of non-starchy vegetables and fruits.
// Protein diet:
- effective diet for weight loss
- restriction of carbohydrates to 30 g / day
- does not require calorie control
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Cons and possible harm
Since a high protein diet is high in protein, it can increase the level of ammonia in the blood. Ammonia is a by-product of the metabolism of amino acids (constituents of protein) that can have toxic effects on the body.
In addition, the consumption of processed meat, which causes cancer, can be dangerous. The World Health Organization recommends eating no more than 350 g of red meat per week – completely abandoning semi-finished products (sausages and sausages).
Plus, avoiding vegetables altogether can lead to a chronic lack of vitamins and minerals, and a lack of fiber can lead to digestive difficulties.
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What can you eat?
Eating a protein diet is based on eating foods without carbohydrates – and on ensuring that green vegetables, nuts and berries are present in the daily menu. It is not recommended to completely switch exclusively to meat and fatty foods.
// List of approved products:
- any type of meat (beef, pork, chicken)
- any kind of fish and seafood
- chicken eggs
- dairy products (butter, cheese, natural cottage cheese, milk in small quantities)
- any vegetable oils
- any green vegetables
- textured soybeans (“soy meat”)
- nuts in small quantities
- berries in small quantities
- fruits in small quantities
- non-starchy vegetables (avocado, pumpkin in small amounts)
- herbs, seeds, spices
Protein diet rules
One of the benefits of the diet is that protein and fatty foods provide long and stable satiety. In other words, losing weight on a protein diet is possible without an acute feeling of hunger and without obsessive thoughts about food.
A few practical tips:
- Limit fast carbohydrates as much as possible
- The source of protein should be meat, not semi-finished products
- Use healthy vegetable fats
- Eat a variety of fiber foods
- Drink plenty of fluids (primarily clean water)
- Limit alcohol to minimize liver damage
- Eat tryptophan foods to boost your mood
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Protein diet – BJU norms
When calculating the ratio of KBZhU to a protein diet, it is important to remember that it does not require a sharp restriction of calories. Weight loss and weight loss can be achieved by normalizing insulin production – in contrast to the fact that fast carbohydrates lead to a set of body fat.
// BZHU ratios:
- Protein – 2.5-3 g per kg of body weight
- Fat – 40-50% of total calories
- Carbohydrates – 30-40 g per day
Protein food menu for a week
Meals on a protein diet include scrambled eggs and bacon or cheese for breakfast, a portion of meat with green beans for lunch, a handful of nuts for a snack, and a portion of fish and lettuce for dinner. Chicken can be used instead of meat, and broccoli, avocados and other vegetables can be used instead of green beans.
- Monday: cottage cheese without sugar in the morning, beef with vegetables in the afternoon, chicken with mushrooms in the evening.
- Tuesday: Morning smoothie with avocado, afternoon meatballs with lentils, evening salmon with vegetables.
- Wednesday: In the morning nuts and sugar-free yogurt, in the afternoon quinoa salad with turkey, in the evening creamy mushroom soup with broccoli.
- Thursday: scrambled eggs in the morning, chicken broth with broccoli in the afternoon, river fish in the evening.
- Friday: in the morning cottage cheese without sugar, in the afternoon green buckwheat with meat, in the evening baked beef with vegetables.
- Saturday: Avocado and chia seed salad in the morning, chicken cutlets in the afternoon, stew in the evening.
- Sunday: boiled eggs in the morning, spelled with veal and mushrooms in the afternoon, chicken breast in the evening.
Protein diet – a diet that involves limiting carbohydrates to 30 g per day (a similar amount is needed for the brain to work). By rejecting carbohydrate foods, the body switches to ketosis, using adipose tissue as energy – which helps to lose weight quickly.
Date of the last update of the material – January 20, 2021