The protein diet is a clear favorite among nutrition plans that help you lose weight.In every discussion, interested parties turn unstoppably two camps: Some adoruce the quick effect of the protein diet and the simplicity of their compliance, others are full of skepticism due to possible health problems caused by the abundant use of proteins.Everything is correct 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 load the body into the eyeballs and forcing it to spend a hated fat on the hips are contained in meat, fishing, eggs and nuts and even in legumes and some vegetables.In view of the fact that the appetite for the protein diet is of course reduced, you can finally approach calm and even like a gourmet for weight loss.
Protein diet: Who is in the title role?
Nobody will make a discovery, which indicates that the main component of the protein diet protein (simply speak - protein).Protein is the most important macronut, i.e. one of the main nutrients necessary for human life.Proteins are also referred to as proteins, and in turn there are some polypeptides proteins, since the alpha amino acids in molecular composition are connected by stable peptide binding.
The roles of proteins are extremely diverse in the cells of living beings.Enzyme proteins are responsible for biochemistry and metabolism;Other types of proteins are used in forming and maintaining the integrity of the cytoskeleton (the "frame" of the cytoplasm in multi -cellular).
Proteins take part in immune reactions, the exchange of data between cells and their division.Most proteins also benefit from different fronts of the body.The human organism for development, growth and health always needs many amino acids, but not everyone can synthesize independently.Therefore, protein foods are so important: proteins during the Fermentato digestion that turn into amino acids that are either part of their own proteins of the human body or continue to separate, which emphasizes the energy that is necessary for the continuation of life.
The inadequate flow of proteins with food leads to various malfunctions in the work of the internal organs: the structure of the liver, hormonal background, the cycle of functioning of the secretion organs.The lack of proteins can also be expressed in reduced performance, poor memory, constant feeling of fatigue, pain in the heart and arrhythmias.It is particularly dangerous to avoid protein on a high level of physical activity - there is nowhere to take the body to keep the muscles in order.In addition, a diet with a knowingly low protein content is canceled to benefit from other macronutrients: With a lack of enzymes, a number of acids and vitamins are simply not absorbed.
Protein Diet for Quick Weight Loss Involves obtaining protein 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, color cabbage) and animally (dairyProducts, Chickens and Ducks, Meat, Offal, Fish and Off Products, Fish and Off Products, Fish and offs seafood).
The food of experts found that the body absorbs proteins in a heterogeneous cause: for example, milk and eggs are the most bioavailable (their protein is almost completely absorbed), meat and fish go into business by about 90%, and in plant proteins the percentage of digestibility varies between 60 to 80%.It is generally recognized that the proportion of proteins in the daily menu should be around 12%.
In grams, the daily body requirement of proteins in the formula of 1 g protein = 1 kg of weight can be displayed.
This is an example of an average, balanced parameter.However, the protein diet is based on the prevailing use of food that are rich in food against the background of extremely low content in the carbohydrate menu (Carbo).This construction of the nutrition programs the metabolism in order to waste waste on accumulated fat reserves and enables you to lose weight quickly and long.How does that happen?
Protein diet: fat, your rainy day has come!
The protein diet has entered the evaluation of the American Clinical Food Journal as one of the three diets with the longest result.At the same time, the nutritional plan of a specific author was not assessed, but according to the general principle of organizing the organization: a lot of protein, only a few carbohydrates.
Meat, eggs, re -hall are not for nothing as a "heavy food".First, they are really able to quickly ensure a feeling of saturation and, above all, prevent a diet for weight loss.
Second, digestion of the protein is not easy for the body.The complex molecular structure of proteins 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 in separate amino acids.This requires enzymes, time and effort that used a lot of energy.
An astonishing fact: to learn protein, the body uses almost half of its calorie value!
The "traditional" diet keeps a person quickly and affordable energy of carbohydrate and fats.In the event that the preservation of these macronutrigs with food decreases strongly, as occurs on a protein diet to lose weight, the body must spend fat reserves for a rainy day.For the quick and radical correction, the protein diet is therefore undoubtedly considered the most effective.This biological principle of changing the metabolism applies to the explanation of the effect of the nutrition of its author, for example Dr.Osama Hamdy, a chemical nutritionist.
Almost all protein feed contain hidden fat.In addition, diet is extremely dangerous without carbohydrates for health - the amount of carbohydrate is reduced in the protein diet, 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 a carbohydrate index in points.In order to get a lot of protein and at the same time not to overdo it with carbohydrates, the supporters of the Kremlin diet simply calculate these units during the day.
The modest amount of carbohydrate with regard to a protein diet for weight loss should not be avoided for another reason - if carbohydrates are equipped with protein in a small amount, your assimilation slowly slows down.Therefore, the protein diet takes out the aggregated glycemic product index during the day and helps to stabilize the blood sugar level.This makes it possible to avoid hunger flashes and to accompany the use of fast carbohydrates and fats (it is particularly easy to notice such an influence on the example of sweets or fast foods - easily digestible components are quickly transformed into glucose, which leads to the release of insulin and the attacks of brutal appetite after an apparently dinner dinner in snack.
A comfortable feeling of saturation 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 supporters, including under Hollywood stars.The duration of the "classic" protein diet based on a strictly prescribed lean power supply should not exceed two or four weeks.However, if you understand and accept the basic principle of a protein diet and build up your daily diet, avoid fast carbohydrates and prefer proteins, vegetables and fruit, a diet is transformed into a lifestyle with a high protein content.The main thing is not to forget the second important part of the protein diet, no less important than indeed.
Protein diet: movement - must!
It is known that it is not difficult to lose weight quickly: you just have to stop eating.The harmfulness of this council is completely evident when harmony at the end of the strenuous nutrition and consequently leads to a rapid return with such a suffering of the lost weight.
In strict diets (and this is almost half of all existing diets for weight loss), which severely limits the use of food, including protein, there is a not obvious but rather insidious effect.With a lack of proteins, muscles succumb that succumb to dystrophic changes without "supply".This results in a short -term result in the form of a weight loss.In the long run, the sore muscles "shake" the muscles, so that it is simply unable to maintain a good shape, and every weight loss does not lead to the occurrence of a beautiful, defined body.
The protein diet avoids this risk - if it is observed, muscle mass is practically no causes of suffering.Another point, however, is realized: If a protein with food does a lot, but the body is not sufficiently and regularly physically exhausted, excessive proteins may not be necessary to restore the muscles for the formation of nitrogen -containing compounds.The body is not required and it is accepted to actively withdraw it and overload the kidneys.
Scientific research has shown that a combination of a protein diet with a passive lifestyle leads to a swelling of the kidneys, the growth of the collagen cover around the capillaries and the acidification of urine.All of these factors provoke harer diseases.Therefore, the doctors are certain: the use of a large amount of protein products must be combined with sufficient water, vegetables and fruit.The liquid, the fiber and others that contribute to digestion and detoxification contained the components the load of the kidneys and minimize the risk of unpleasant "stones" and other diseases.
Every protein diet for weight loss must be accompanied by physical exertion.Everyone chooses a lesson for their taste - fitness, bodybuilding training, morning run, aero load load during the day (simple walking).It is important that the muscles are not idle and do not moan the kidneys under the oppression of urea.The protein diet in combination with movement makes your body really attractive and not just slim.
The result is gradually, but stable on a protein diet!
Protein -Diet -Menu: Protein -Irich dishes for breakfast, lunch and dinner
Protein breakfast: inspiration options
- Cereal house cheese with a spoon of cheap, sour cream
- omelette
- Cooked eggs
- Eggs with ham
- Cooked meat with wholemeal bread
- Kefir or milk, bran and nuts (almonds or cedar)
- Brynza or ricotta with berries
Protein -lunch: inspiration options
- Tofu with steamed vegetables
- Steak and green salad
- Grill seafood
- Linsen on vegetable broth
- Tyans with beans or beans.
- Cinema with mushrooms
- Fish fillet grille with cucumber salad
Protein dinner: inspiration options
- Apple or celery slices with peanut oil
- Yogurt with nuts and berries
- Ground chicken with a salad made of vegetables and hard cheese
- Bobs with vegetable salad
- Falafel with leaf salad