The protein diet is a clear favorite among the dietary plans that help lose weight.However, in any discussion, interested parties inexorably diverge through two camps: some idolize the quick effect of the protein diet and the simplicity of its observance, others are full of skepticism due to possible health problems caused by abundant use of proteins.Everything is right in its own way, but the protein diet can be an excellent tool for weight loss if you can use it.
The protein diet captivates with its diversity!Valuable proteins that help load the body to the eyeballs and force it to spend a hated fat stored on the hips are contained in meat, fish, eggs, and in nuts and even in legumes and some vegetables.Considering that the appetite on the protein diet is naturally reduced, you can finally approach weight loss calmly and even like a gourmet.
Protein diet: Who is in the title role?
No one will make a discovery, suggesting that the main component of the protein diet is protein (simply speaking - protein).Protein is the most important Macronutrig, that is, one of the main nutrients necessary for human life.Proteins are also called proteins, and, in turn, a number of polypeptides are proteins, since the alpha amino acids in the molecular composition are connected by a stable peptide bond.
In the cells of living creatures, the roles of proteins are extremely diverse.Enzyme proteins are responsible for biochemistry and metabolism;Other types of proteins are used in the formation and maintenance of the integrity of the cytoskeleton (the “frame” of the cytoplasm in multicellular).
Proteins participate in immune reactions, the exchange of data between cells and their division.Most proteins simultaneously benefit on different fronts of the body.The human organism for development, growth and health constantly needs a lot of amino acids, but not all of them are able to synthesize independently.Therefore, protein foods are so important: proteins during the Fermentato digestion, turning into amino acids, which are either part of their own proteins of the human body, or break up further, highlighting the energy necessary to continue life.
The insufficient flow of proteins with food causes various malfunctions in the work of internal organs: the structure of the liver, hormonal background, the cycle of functioning of the secretion organs change.The deficiency of proteins can also be expressed in reduced performance, poor memory, constant feeling of fatigue, pain in the heart and arrhythmias.It is especially dangerous to refrain from protein at a high level of physical activity - there is nowhere to take the body necessary to maintain the muscles in order.In addition, a diet with a knowingly low protein content is nullified to benefit from other Macronutries: with a lack of enzymes, a number of acids and vitamins are simply not absorbed.
Protein diet for quick weight loss involves obtaining proteins from two main sources - plant (soy, some types of cereals, for example, gluten -free films, beans, nuts and seeds, lentils, mushrooms, berries, zucchini, sheet salad, colored cabbage) and animal (dairy products, chickens and ducks, meat, offal, fish and off products, fish and off products, fish and offsseafood).
Eating experts found out that the body absorbs proteins in a heterogeneous thing: for example, milk and eggs are the most Bioavailable (their protein is almost completely absorbed), meat and fish “go into business” by approximately 90%, and in plant proteins the percentage of digestibility varies from 60 to 80%.It is generally accepted that the share of proteins in the daily menu should be about 12%.
In grams, the daily body needs for proteins can be represented in the formula of 1 g of protein = 1 kg of weight.
This is an example of an average, balanced parameter.However, the protein diet is built on the predominant use of food rich in food against the background of extremely low content in the carbohydrate menu (carbo).This construction of the diet reprograms metabolism on the waste of accumulated fat reserves and allows you to lose weight quickly and for a long time.How does this happen?
Protein diet: fat, your rainy day has come!
The protein diet has entered the rating of the American Clinical Food Journal as one of the three diets with the longest result.At the same time, not a specific author's nutrition plan was evaluated, but by the general principle of organizing organization: a lot of protein, few carbohydrates.
Meat, eggs, offal are not in vain considered “heavy food”.Firstly, they are really able to quickly ensure a feeling of satiety and, importantly, subject to a diet for weight loss, help to forget about the obsessive desire to burn something for a long time.
Secondly, the digestion of the protein is given to the body is not easy.The complex molecular structure of proteins makes the processing “go with all the stops”: in order for the body to use protein, it must be “crushed” into short amino acid chains, and those into separate amino acids.This requires enzymes, time and efforts that consumed a lot of energy.
An amazing fact: in order to learn protein, the body uses almost half of its calorie value!
Adhering to the “traditional” diet, a person receives quick and affordable energy from carbo and fats.In the event that the receipt of these Macronutrig with food decreases sharply, as occurs on a protein diet for losing weight, the body faces the need to spend fat reserves laid out for a rainy day.Therefore, for quick and radical weight correction, the protein diet is considered, undoubtedly, the most effective.This biological principle of change in metabolism applies to explain the effect of his author’s nutrition, for example, Dr. Osama Hamdy, a chemical diet developer.
Almost all protein foods contain hidden fat, in addition, the diet completely devoid of carbohydrates is extremely dangerous to health - in the protein diet, the amount of carbo is maximally reduced, but they are not completely excluded.In the Kremlin protein diet, the accounting of incoming carbohydrates is arranged according to a simple mathematical principle - each product is assigned its own carbohydrate index in points.In order to get a lot of protein and at the same time not to overdo it with carbohydrates, adherents of the Kremlin diet simply calculate these units during the day.
The modest amount of carbo in terms of a protein diet for weight loss should not be avoided for another reason - if carbohydrates in a small amount come with protein, then their assimilation naturally slows down.Therefore, the protein diet during the day levels the aggregate glycemic index of products, helping to stabilize the level of blood sugar.This makes it possible to avoid flashes of hunger, accompanying the use of quick carbohydrates and fats (it is especially easy to notice such an effect on the example of sweets or fast food - easily digestible components are quickly transformed into glucose, which leads to the release of insulin and bouts of brutal appetite after a seemingly dense dinner in the snack).
A comfortable feeling of satiety is one of the advantages that have made a protein diet for weight loss so popular ...
A striking example is the Atkins diet, which gathered many followers, including among Hollywood stars.The duration of the “classic” protein diet, based on a strictly prescribed meager power supply, should not exceed two or four weeks.However, if you understand and accept the basic principle of a protein diet and build your daily diet, avoiding quick carbohydrates and preferring proteins, vegetables and fruits, a diet with a high protein content turns into a lifestyle.The main thing is not to forget about the second important part of the protein diet, no less important than, in fact, food.
Protein diet: Movement - must!
It is known that it is not difficult to quickly lose weight quickly: you just have to stop eating.The harmfulness of this advice is manifested in full when starvation in the name of harmony leads to gluttony at the end of the exhausting diet and, as a result, a rapid return with such suffering of lost weight.
In strict diets (and this is almost half of all existing diets for weight loss), sharply limiting the use of any food, including protein, there is one not obvious, but rather insidious effect.With a lack of proteins, muscles, devoid of “supply of building material” are quickly succumbing to dystrophic changes.This gives a short -term result in the form of weight loss, however, in the long run, the muscle corset “shakes” the muscles so that it is simply not able to maintain a good shape, and any weight loss does not lead to the appearance of a beautiful tightened body.
The protein diet avoids this risk - when it is observed, the muscle mass practically does not receive causes for suffering.However, another point is actualized: if a protein with food does a lot, but the body is not subjected to sufficient and regular physical exertion, excessive proteins are unnecessary to restore muscles to form nitrogenous compounds.The body is not needed, and it is accepted to actively withdraw them, overloading the kidneys.
Scientific research has demonstrated: a combination of a protein diet with a passive lifestyle leads to swelling of the kidneys, the growth of the collagen shell around the capillaries and the acidification of urine.All these factors provoke urinary disease.Therefore, doctors are sure: the use of a large amount of protein products must be combined with sufficient flow of water, vegetables and fruits.The liquid, fiber, and others contributing to digestion and detoxification, the components contained the load on the kidneys and minimize the risk of unpleasant "stones" and other diseases.
Any protein diet for weight loss must be accompanied by physical exertion.Everyone chooses a lesson to their liking - fitness, bodybuilding training, morning run, aerobic load during the day (simple walking).It is important that the muscles do not idle, and the kidneys do not moan under the oppression of urea.The protein diet in combination with the movement will make your body really attractive, and not just slender.
On a protein diet, the result comes gradually, but stable!
Protein diet menu: protein -rich dishes for breakfast, lunch and dinner
Protein breakfast: options for inspiration
- Grain cottage cheese with a spoon of low -fat sour cream
- Omelette
- Boiled eggs
- Eggs with ham
- Boiled meat with whole-grain bread
- Kefir or milk, bran and nuts (almonds or cedar)
- Brynza or Ricotta with berries
Protein lunch: options for inspiration
- Tofu with stewed vegetables
- Steak and green salad
- Grill seafood
- Lentils on vegetable broth
- Tyans with beans or beans.
- Kinoa with mushrooms
- Fish fillet-grille with cucumber salad
Protein dinner: options for inspiration
- Slices of apples or celery with peanut oil
- Yogurt with nuts and berries
- Ground chicken with a salad of vegetables and hard cheese
- Bobs with vegetable salad
- Falafel with leaf salad