The protein diet is used for both weight loss and athletes to improve the relief of muscles.
In both cases, there is the same task - to remove excess fat!
For example, athletes engaged in bodybuilding, before the competition, observe a strict protein diet in order to burn subcutaneous fat And get a magnificent muscle relief. This is a very effective method.
Why is the protein diet and what's special about it ...
The essence of the protein diet is that you eat a lot of proteins, completely eliminate fats and reduce the amount of carbohydrates. diet for losing weight and keeping muscle.
Fats and carbohydrates are sources of energy.
Proteins are the building material that our body is made of.
Proteins are necessary for building and maintaining muscles. diet for losing weight and keeping muscle.
Hence, consuming many proteins, you provide the body with the necessary substances for health, and by reducing the amount of fats and carbohydrates, you force the body to spend its fat stores.
Try to follow the protein diet 4-8 weeks, and you will see how the amount of fat decreases, and the muscles acquire a beautiful relief.diet for losing weight and keeping muscle.
Here are five points on how to follow a protein diet:
1. Reduce the intake of fat to almost zero. diet for losing weight and keeping muscle.
Fats are what we want to get rid of, so exclude them altogether, let the body expend its supplies. Moreover, fats easily accumulate, but are heavily consumed.diet for losing weight and keeping muscle.
2. Strongly reduce the intake of carbohydrates.
To the body began to intensively spend fats, it is necessary that he lacked carbohydrates.
If you eat too much carbohydrate, then fats will not be wasted. diet for losing weight and keeping muscle.
In addition, surplus carbohydrates are processed into fat.
3. Eat enough protein. diet for losing weight and keeping muscle.
To maintain your muscles and whole body in a healthy condition, eat more protein.
If you are overweight and want to lose weight, then following a protein diet, you need to eat at least 1 gram of protein per kilogram of body weight per day. diet for losing weight and keeping muscle.
If you are an athlete and want to improve the relief of muscles, then your task is to reduce the amount of subcutaneous fat, while maintaining muscle mass! To do this, you must eat 2-2.5 grams of protein per kilogram of body weight per day.diet for losing weight and keeping muscle.
4. Move more!
Fats need to be spent, and the best consumer of fats is muscle.diet for losing weight and keeping muscle.
5. It is necessary to eat 4-6 times a day.
If your task is to lose weight, portions should be small.
If you are an athlete and your task is to improve the texture of the muscles, then the portions of proteins must be large to feed the muscles and keep muscle mass.diet for losing weight and keeping muscle.
So, your task is to eat protein foods and move more.
The rate of fat burning is regulated by the amount of carbohydrates. diet for losing weight and keeping muscle.
If your fat reserves decrease, the relief of muscles improves, then everything goes right, if not, then reduce the amount of carbohydrates. diet for losing weight and keeping muscle.
Remember that fats need to be eliminated altogether, and there are enough proteins.
In addition to proteins, you need to provide the body with minerals and vitamins. For this, a protein diet should include a few fruits, greens and vegetables.diet for losing weight and keeping muscle.
Menu of the protein diet
Your main task is to eat mainly proteins.diet for losing weight and keeping muscle.
Basic dietary protein products:
Dietary fat-free cottage cheese, boiled egg whites (without yolks), chicken white meat, free from fat (chicken breasts), turkey meat without fat, lean fish, squid meat.diet for losing weight and keeping muscle.
MORNING
Dietary protein products, buckwheat, oatmeal, apples, carrots, pears, plums, berries.
DAY
Dietary protein products, salads from vegetables and greens, low-fat soups, kefir, buckwheat, vegetable salads, fruits.
EVENING
Only dietary protein products!
Additionally you can: kefir, apples, tomatoes, cucumbers, cabbage, bell pepper, carrots, greens (you can make a salad and add a little olive oil).diet for losing weight and keeping muscle.
To achieve the goal, these articles will help you: