The protein diet is a clear favorite among the food plans that help lose weight.However, in any discussion, interested parties inexorably diverge through two camps: some idolize the rapid effect of the protein regime and the simplicity of its respect, others are full of skepticism due to possible health problems caused by an abundant use of proteins.Everything is just 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 diversity!Precious proteins that help load the body with 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 certain vegetables.Since appetite on the protein diet is naturally reduced, you can finally approach weight loss calmly and even as a gastronomic.
Protein diet: who is in the title role?
No one will discover, suggesting that the main component of the protein diet is proteins (simply speaking - proteins).Protein is the most important macronutrig, that is to say one of the main nutrients necessary for human life.Proteins are also called proteins and, in turn, a number of polypeptides are proteins, as alpha amino acids in molecular composition are connected by a stable peptide link.
In the cells of living creatures, the roles of proteins are extremely diverse.Enzymatic proteins are responsible for biochemistry and metabolism;Other types of protein are used in the formation and maintenance of the integrity of the cytoskeleton (the "frame" of the cytoplasm in the multicellular).
Proteins participate in immune reactions, the exchange of data between cells and their division.Most proteins benefit simultaneously on different fronts of the body.The human organization for development, growth and health constantly requires a lot of amino acids, but not all are able to synthesize independently.Consequently, protein foods are so important: proteins during the digestion of fermentato, transforming into amino acids, which are either part of their own proteins in the human body, or breaking more, highlighting the energy necessary to continue life.
The insufficient flow of proteins with food causes various dysfunctions in the work of internal organs: the structure of the liver, hormonal background, the operating cycle of the secretion organs change.Protein deficiency can also be expressed in reduced performance, a bad memory, a constant sensation of fatigue, pain in the heart and arrhythmias.It is particularly dangerous to abstain from proteins at a high level of physical activity - there is nowhere where to take the body necessary to maintain the muscles in order.In addition, a diet with a knowingly low protein content is canceled to benefit from other macronutries: with a lack of enzymes, a certain number of acids and vitamins are simply not absorbed.
The protein regime for rapid weight loss implies obtaining proteins from two main sources - plant (soy, certain types of cereals, for example, gluten -free films, beans, nuts and seeds, lentils, mushrooms, berries, zucchini, sheets of sheets, colored cabbage).
Catering experts have discovered that the body absorbs proteins in a heterogeneous thing: for example, milk and eggs are the most bioavailable (their protein is almost completely absorbed), the meat and fish "enter business" by around 90%, and in vegetable 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 around 12%.
In grams, the daily needs of the protein body can be represented in the 1 g protein formula = 1 kg of weight.
This is an example of a balanced average parameter.However, the protein diet is built on the predominant use of food rich in food in the bottom of an extremely low content in the carbohydrate menu (carbohydrates).This construction of the regime reprogram the metabolism on the waste of accumulated fat reserves and allows you to lose weight quickly and for a long time.How does it happen?
Protein diet: fat, your rainy day has come!
The protein diet has entered the notation 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 has not been evaluated, but by the general principle of the organization of the organization: many proteins, few carbohydrates.
Meat, eggs, offal are not in vain considered as "heavy foods".First, they are really able to quickly ensure a feeling of satiety and, above all, to subject a diet for weight loss, to help forget the obsessive desire to burn something for a long time.
Second, the digestion of the protein is given to the body is not easy.The complex molecular structure of proteins makes the treatment "go with all stops": so that the body can use proteins, it must be "crushed" in short amino acid chains and those in separate amino acids.This requires enzymes, time and efforts that have consumed a lot of energy.
An amazing fact: in order to learn protein, the body uses almost half of its calorie value!
A member of the "traditional" diet, a person receives rapid and affordable energy of carbohydrates and fats.In the event that the reception of these macronutrigs with food decreases sharply, as happens on a protein diet to lose weight, the body faces the need to spend fat reserves arranged for a rainy day.Therefore, for rapid 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 the nutrition of its author, for example, Dr. Osama Hamdy, a chemical developer.
Almost all protein foods contain hidden fats, moreover, the diet entirely devoid of carbohydrates is extremely dangerous for health - in the protein diet, the amount of carbohydrates is reduced to the maximum, but they are not completely excluded.In the Kremlin protein regime, incoming carbohydrates' accounts is organized according to a simple mathematical principle - each product is allocated its own bite index in points.In order to obtain a lot of protein and at the same time not to do too much with carbohydrates, the members of the Kremlin diet simply calculate these units during the day.
The modest quantity of carbohydrates in terms of protein diet for weight loss should not be avoided for another reason - if the carbohydrates in small quantities are delivered with proteins, then their assimilation slows naturally.Consequently, the protein diet during the day does not level the aggregate glycemic index of products, helping to stabilize the level of blood sugar.This avoids hunger flashes, accompanying the use of fast carbohydrates and fats (it is particularly easy to notice such an effect on the example of candies or fast food - easily digestible components are quickly transformed into glucose, which leads to the release of insulin and brutal appetite fights after a apparently dense dinner in the snack).
A comfortable feeling of satiety is one of the advantages that have made a protein diet for weighing so popular ...
A striking example is the Atkins diet, which has gathered many subscribers, including among Hollywood stars.The duration of the "classic" protein diet, based on a strictly prescribed light diet, 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 proteins, vegetables and fruits, a diet with a content -rich content turns into a lifestyle.The main thing is not to forget the second important part of the protein diet, no less important than, in fact, food.
Protein diet: Movement - Must!
We know that it is not difficult to lose weight quickly: you just have to stop eating.The harmful of these advice manifests itself fully when the famine in the name of harmony leads to gluttony at the end of the exhausting diet and, therefore, a rapid yield with such suffering of lost weight.
In strict diets (and it is almost half of all existing regimes for weight loss), strongly limiting the use of any food, including proteins, there is a non -obvious but rather insidious effect.With a lack of protein, the muscles, devoid of "the supply of construction" quickly succumb to dystrophic changes.This gives a short -term result in the form of weight loss, however, in the long term, the muscular corset "shakes" the muscles so that it is simply not able to maintain good shape, and any weight loss does not lead to the appearance of a beautiful tight body.
The protein diet avoids this risk - when observed, muscle mass practically does not receive causes of 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 effort, excessive proteins are not necessary to restore muscles to form nitrogen compounds.The body is not necessary and it is accepted to actively remove 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 the urine.All these factors cause urinary disease.Consequently, doctors are safe: the use of a large amount of protein products should be combined with a sufficient flow of water, vegetables and fruit.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 effort.Everyone chooses a lesson to their liking - fitness, bodybuilding training, morning race, aerobic load during the day (simple walking).It is important that the muscles are not inactive and that the kidneys do not moan under the oppression of urea.The protein diet in combination with movement will make your body really attractive, not just thin.
On a protein diet, the result comes gradually, but stable!
Protein diet menu: Protein -rich dishes for breakfast, lunch and dinner
Protein breakfast: inspiration options
- Grain chalet cheese with a spoon of sure cream with low fat content
- Omelette
- Hard -boiled eggs
- Ham eggs
- Boiled meat with whole grain bread
- Kefir or milk, sound and nuts (almonds or cedar)
- Brynza or Ricotta with berries
Protein lunch: inspiration options
- Tofu with cooked vegetables
- Steak and green salad
- Grill seafood
- Lentils on vegetable broth
- Tyans with beans or beans.
- Kinoa with mushrooms
- Fish fillet grid with cucumber salad
Protein dinner: inspiration options
- Apple or celery slices with peanut oil
- Yogurt with nuts and berries
- Chopped chicken with vegetable and hard cheese salad
- Bobs with vegetable salad
- Falafel with leaf salad