The protein diet is a clear favorite among diet plans that help to lose weight.However, with each discussion, stakeholders are relentlessly diverging through two camps: some idolizes the rapid effect of the protein diet and the simplicity of its adherence, others are full of skepticism due to possible health problems caused by the abundant use of proteins.Everything is fine in its own way, but the protein diet can be an excellent weight loss tool if you can use it.
The protein diet captivates with its variety!Valuable proteins that help to load the body of the eyeballs and force it to spend hate fat stored on the hips, are contained in meat, fish, eggs and nuts and even in legumes and some vegetables.Given that the appetite on the protein diet is naturally reduced, you can finally approach the weight loss and even as a gourmet.
Protein Diet: Who is in the title?
No one will make a discovery, which suggests that the main component of a protein diet is protein (just talking - protein).Protein is the most important macronutrig, that is, one of the essential nutrients needed 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 associated with a stable peptide bond.
In the cells of living things, the roles of protein are extremely diverse.Enzyme proteins are responsible for biochemistry and metabolism;Other types of proteins are used in the formation and maintenance of cytoskeleton integrity (the "frame" of the cytoplasm in multicellular).
Proteins are involved in immune reactions, data exchange between cells and their division.Most proteins at the same time benefit from different body fronts.The human body for development, growth and health constantly needs many amino acids, but not all are able to synthesize independently.Therefore, protein foods are so important: proteins during the digestion of the enzyme, turning into amino acids, which are either part of their own proteins of the human body, or further disintegrate, emphasizing the energy needed to continue life.
Insufficient flow of protein with food causes various malfunctions in the functioning of the internal organs: the structure of the liver, the hormonal background, the cycle of functioning of the secretory organs changes.Protein deficiency can also be expressed with reduced productivity, poor memory, constant feeling of fatigue, heart pain and arrhythmias.It is especially dangerous to refrain from protein at a high level of physical activity - there is nowhere to be taken the body necessary to maintain the muscles in order.In addition, a diet with a consciously low protein content is invalidated to benefit from other macronutrizs: with a lack of enzymes a number of acids and vitamins are simply not absorbed.
The protein diet for rapid weight loss involves the receipt of proteins from two main sources - plants (soybeans, some types of cereals, for example, gluten -free films, beans, nuts and seeds, lentils, mushrooms, berries, zucchini, leaf salad, colored cabbage) and animals (dairy products,Both the options, meat and off -products, and outside the products, fish and offsa and offs, meat and off -off products and offroids and off -off products and off -products and off -products and offers and offset and offsetOffroid products and off -off products and offset and off -off products and off -off products, fish and offsa, meat, meat, off -of seafood).
Nutrition experts have found that the body absorbs proteins in a heterogeneous thing: for example, milk and eggs are the most bodily (their protein is almost completely absorbed), the meat and fish "enter a business" by approximately 90%, and in plant proteins the rate of absorption varies from 60%.It is generally accepted that the share of proteins in the daily menu should be about 12%.
In grams, the daily needs of the body from protein can be represented in the formula of 1 g protein = 1 kg weight.
This is an example of a medium, balanced parameter.However, the protein diet is built on the predominant use of foods rich in food in the background of extremely low in the carbohydrate menu (Carbo).This construction of the diet reprograms metabolism on waste from accumulated fat stores and allows you to lose weight quickly and for a long time.How is this happening?
Protein Diet: Fat, Your Rainy Day has come!
The protein diet has entered into the assessment of the American Clinical Food Journal as one of the three diets with the longest result.At the same time, not a specific copyright plan for eating, but from the general principle of the organization of the organization: many proteins, a little carbohydrates, has not been evaluated.
Meat, eggs, quarantines are not considered "heavy food".First, they are really able to quickly provide a feeling of satiety and, the important thing, to be subordinate to a weight loss diet, to help forget about the obsessive desire to burn something for a long time.
Second, digestion of the protein is given to the body is not easy.The complex molecular protein structure 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 individual amino acids.This requires enzymes, time and effort that consume a lot of energy.
Amazing fact: To learn protein, the body uses almost half of its calorie value!
Adhering to the "traditional" diet, one receives fast and affordable energy from carbohydrates and fats.In the event that receiving these macronutrigs with food decreases sharply, as is the case with a protein diet for weight loss, the body is facing the need to consume the fat stores exposed for a rainy day.Therefore, for rapid and radical weight correction, the protein diet is undoubtedly considered, undoubtedly.This biological principle of change in metabolism is applied to explain the effect of the nutrition of an author, such as Dr. Osama Hami, a chemical diet developer.
Almost all protein foods contain hidden fats, in addition, a diet completely devoid of carbohydrates is extremely dangerous for health - in the protein diet the amount of carbohydrates is maximally reduced, but they are not completely excluded.In the Kremlin's protein diet, accounting for incoming carbohydrates is arranged in accordance with a simple mathematical basis - each product is appointed its own carbohydrate index in points.To get a lot of protein and at the same time not to overdo the carbohydrates, supporters of the Kremlin diet simply calculate these units during the day.
A modest amount of carbohydrates with respect to a protein weight loss diet 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 of the aggregate glycemic index of products, helping to stabilize the blood sugar level.This makes it possible to avoid flashes of hunger, accompanying the use of fast carbohydrates and fats (especially easy to notice such an effect on the example of sweets or fast food - easily digestible components are quickly transformed into glucose, leading to the release of insulin).
The comfortable feeling of satiety is one of the benefits 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 sparse power supply should not exceed two or four weeks.However, if you understand and take the basic principle of a protein diet and build your daily diet, avoiding fast carbohydrates and preferring proteins, vegetables and fruits, a high protein diet becomes a way of life.The main thing is not to forget about the second important part of the protein diet, no less important than actually food.
Protein Diet: Movement - Must!
It is known that it is not difficult to lose weight quickly quickly: you just have to stop eating.The harmful of this advice manifests itself entirely when starvation in the name of harmony leads to greed at the end of the grueling diet and as a result of this rapid return with such suffering from weight loss.
In strict diets (and this is almost half of all existing weight loss diets), sharply limiting the use of any food, including protein, there is one not obvious but more insidious effect.With a lack of proteins, the muscles deprived of "supply of building material" are quickly succumbed to dystrophic changes.This gives a short -term result in the form of weight loss, but in the long run the muscle corset "shakes" the muscles so that it is simply unable to maintain good shape and any weight loss does not lead to the appearance of a beautifully tightened body.
The protein diet avoids this risk - when observed, muscle mass practically does not get causes of suffering.However, another point is updated: if a protein with food does a lot, but the body is not subjected to sufficient and regular exercise, excessive proteins are unnecessary to restore muscles to form nitrogen compounds.The body is not necessary and it is accepted to pull them actively, to overload the kidneys.
Scientific studies show: the combination of a protein diet with a passive lifestyle leads to kidney swelling, the growth of the collagen sheath around the capillaries, and the acidic of urine.All these factors provoke urinary disease.Therefore, doctors are sure: the use of a large amount of protein products should be combined with sufficient flow of water, vegetables and fruits.Liquid, fiber and others contribute to digestion and detoxification, components contain the load on the kidneys and minimize the risk of unpleasant "stones" and other diseases.
Any protein diet for weight loss should be accompanied by exercise.Everyone chooses a lesson to their liking - fitness, bodybuilding training, morning running, aerobic load during the day (just walking).It is important that the muscles do not work idle, and the kidneys do not moan under the oppression of the urea.A protein diet in combination with movement will make your body really attractive, not just slim.
On a protein diet, the result comes gradually but stable!
Protein Diet Menu: Godproof Dishes for Breakfast, Lunch and Dinner
Protein Breakfast: Inspiration options
- Grain cheese with a spoon with low fat sour cream
- Omelette
- Cooked eggs
- Ham -eggs
- Boiled meat with whole grain bread
- Kefir or milk, bran and nuts (almonds or cedar)
- Brace or ricotta with berries
Protein Lunch: Inspiration Options
- Tofu with stewed vegetables
- Steak salad and green
- Grill
- Lentil on vegetable broth
- Tiass with beans or beans.
- Mushroom
- Fish fillet with cucumber salad
Protein Dinner: Inspiration Options
- Slices of apples or celery with peanut butter
- Yogurt with nuts and fruit
- Ground chicken with salad of vegetables and hard cheese
- Bobs with vegetable salad
- Falafel with leaf salad