Protein diet is a clear favorite among dietary plans that help lose weight.However, in any discussion, the stakeholders inexplicably vary in two camps: some idolize the rapid effect of the protein diet and the simplicity of its respect, others are full of skepticism due to the possible health problems caused by the abundant use of proteins.Everything is okay in its own way, but the protein diet can be a great weight loss tool if you can use it.
The protein diet is amazed at its diversity!Valuable proteins that help to load the body into the eye of the eye and force it to pass a hated fat stored on the hips are included in meat, fish, eggs and even nuts and even some vegetables.Given that the appetite in the protein diet is naturally reduced, you can finally approach the loss of weight calmly and even as a gourmet.
Protein diet: Who is in the role of title?
No one will make a discovery, suggesting that the main ingredient of the protein diet is protein (just talking - protein).Protein is the most important macronutrib, that is, one of the main nutrients needed for human life.Proteins are also called proteins, and, in turn, a number of polypeptides are protein, as alpha amino acids in the molecular composition are bonded by a stable peptide bond.
In living creatures cells, protein roles are extremely varied.Enzyme proteins are responsible for biochemistry and metabolism;Other types of protein are used in the formation and maintenance of the integrity of the cytoskeleton ("Cytoplasm" in multicellular).
Proteins participate in immune reactions, data exchange between cells and their separation.Most proteins benefit at the same time on different body fronts.The human organism for development, growth and health constantly needs many amino acids, but not everyone is able to synthesize independently.Therefore, protein foods are so important: proteins during fermentation digestion, turning into amino acids, which are either part of their human body proteins, or explode further, emphasizing the energy needed to continue life.
Insufficient flow of protein with food causes different malfunctions in the functioning of the internal organs: the structure of the liver, the hormonal background, the cycle of functioning of the secretion organs varies.Protein deficiency can also be expressed in reduced performance, poor memory, constant feeling of fatigue, heart pain and arrhythmia.Especifically, especially dangerous to refrain from protein at a high level of physical activity - there is nowhere to get the body needed to maintain muscles in order.Moreover, a diet with a low protein content consciously has been canceled to benefit from other macronutrients: with lack of enzymes, a number of acids and vitamins are simply not absorbed.
Protein diet for quick weight loss involves obtaining proteins from two mains - plant (Soy, some types of cereals, for example, gluten -free films, beans, Nuts and seeds, lentils, mushrooms, berries, zucchini, sheet salad, colored cabbage) and anne(Dairy Products, Chickens and Dubs, Meat, Offal, Fish and Off Products, Fish and Off Products, Fish and Seafood).
Eating experts found that the body absorbs protein into a heterogeneous thing: for example, milk and eggs are more available (their protein is almost completely absorbed), meat and fish "go to business" with approximately 90%, and in plant proteins the solubility percentage varies from 60 to 80%.It is generally acknowledged that the protein portion in the daily menu should be about 12%.
In grams, the body's daily protein needs can be represented in the formula of 1 g 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 on the background of extremely low content in the carbohydrate menu.This construction of metabolism of diet reprograms in the waste of accumulated fat reserves and allows you to lose weight quickly and for a long time.How does this happen?
Protein diet: luck, your rainy day has come!
The protein diet has entered the evaluation of the clinical magazine of the US clinical food as one of the three diets with the longest score.At the same time, not a specific plan of the author's food was evaluated, but by the general principle of organizing the organization: many proteins, few carbohydrates.
Meat, eggs, offal are not considered in vain "heavy food".First, they are really able to quickly provide a feeling of satiety and, most importantly, undergoing a weight loss diet, helping to forget the obsessive desire to burn something for a long time.
Second, the protein digestion is given to the body is not easy.The complex molecular structure of the protein makes the processing "go with all stops": in order for the body to use protein, it must be "crushed" in short amino acid chains, and those in separate amino acids.This requires enzymes, times and efforts that consumed a lot of energy.
An amazing fact: to learn protein, the body uses almost half its calorie value!
By adhering to the "traditional" diet, a person receives fast and affordable energy from carbo and fats.If taking these macronutries with food decreases significantly, as occurs in a protein diet for weight loss, the body faces the need to spend fat reserves determined for a rainy day.Therefore, for fast and radical weight correction, the protein diet is considered, of course, the most effective.This biological principle of change in metabolism is worth explaining the effect of his author's food, for example, Dr.Osama Hamdy, a chemical diet developer.
Almost all protein foods contain hidden fat, in addition, the diet is completely free of carbohydrates is extremely dangerous to health - in the protein diet, the amount of carbo is reduced, but they are not completely excluded.In the Kremlin Protein diet, the incoming carbohydrate accounting is regulated by a simple mathematical principle - each product is assigned to its own carbohydrate index.In order to get a lot of protein and at the same time not overdo it with carbohydrates, the diet fans 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 the levels of the aggregate glycemic index of the products, helping to stabilize blood sugar levels.This makes it possible to avoid starvation, accompanying the use of rapid carbohydrates and fats (it is especially easy to notice such an effect on the example of sweets or fast food - soluble ingredients are quickly transformed into glucose, which leads to the release of insulin and brutal appetite after a seeming dinner).
A comfortable feeling of satiety is one of the advantages that have made a protein diet for such popular weight loss ...
A wonderful example is the Atkins diet, which gathered many followers, including among Hollywood stars.The duration of the "classic" protein diet, based on a strictly described 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 rapid carbohydrates and preferring protein, vegetables and fruits, a diet with a high protein content is transformed into a lifestyle.The main thing is to remember the second important part of the protein diet, no less important than, in fact, food.
Protein diet: Movement - should!
It is known that it is not difficult to lose weight quickly: you just have to stop eating.Damage to this advice is fully manifested when hunger in the name of harmony leads to the end of the exhausting diet and, as a result, a quick return with such a suffering of lost weight.
In strict diets (and this is almost half of all existing diets for weight loss), significantly limiting the use of any food, including protein, there is a notable but quite secret effect.With the lack of proteins, the muscles, without the "supply of construction material" are rapidly undergoing dystrophic changes.This gives a short -term result in the form of weight loss, however, in the long run, the muscle corset "tightens" the muscles so that it simply is unable to maintain a good shape, and any weight loss does not lead to the appearance of a beautiful tight body.
Protein diet avoids this risk - when observed, muscle mass practically does not take causes for suffering.However, another point is updated: if a protein with food does a lot, but the body is not subject to sufficient and regular physical exercise, excess proteins are unnecessary to restore muscles to form nitrogen compounds.The body is not needed, and is accepted actively, overloading the kidneys.
Scientific research has demonstrated: a combination of a protein diet with a passive lifestyle leads to kidney swelling, increased collagen shell around the capillaries, and urine acidification.All of these factors provoke urinary diseases.Therefore, doctors are safe: the use of a large amount of protein products should be combined with sufficient flow of water, vegetables and fruits.Juice, fiber and others that contribute to digestion and detoxification, the ingredients contain the load on the kidneys and minimize the risk of unpleasant "stones" and other diseases.
A diet of protein for weight loss should be associated with physical exercise.They all choose a lesson for their consent - fitness, bodybuilding construction training, morning jogging, aerobic load during the day (simple walking).It is important that the muscles do not work, and the kidneys do not complain under the pressure of the urea.Protein diet in combination with movement will make your body really attractive, and not just thinner.
In 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 curd with a spoonful of low sour cream
- omelette
- Boiled eggs
- Bacon eggs
- Boiled meat
- Kefir or milk, bran and nuts (almonds or cedar)
- Brynza or ricotta with berries
Protein lunch: Options for inspiration
- Tofu with boiled vegetables
- Steak and green salad
- Seafood
- Lentils in vegetable soup
- Tyans with beans or beans.
- Mushroom
- Fish lattice lattice with cucumber salad
Protein Dinner: Options for Inspiration
- Slices of apple or celery with peanut oil
- Yogurt with nuts and berries
- Ground chicken with a salad of vegetable and hard cheese
- Bobs with vegetable salad
- Fallafel with salad