Protein diets are a clear favorite among nutrition plans that help lose weight.However, in any discussion, interested parties cannot be inferred through two camps: some evaporate the rapid effects of the protein diet and its simplicity of compliance, others are full of doubts due to possible health problems caused by the use of protein.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 is attractive with its diversity!Priced proteins that help load the body to the eyeball and forced them to spend the hated fat stored in the hips contained in meat, fish, eggs, and nuts and even in legumes and some vegetables.Since the appetite on the protein diet is naturally reduced, you can eventually approach the weight loss and also like gourmet.
Protein Diet: Who is in the role of the title?
No one will make the discovery, indicating that the main component of the protein diet is protein (only speaking - protein).Protein is the most important macronutrig, that is, one of the main nutrients needed for human life.Protein is also called protein, and, in turn, some polypeptides are proteins, because alpha amino acids in molecular composition are connected by a stable peptide bond.
In the cells of living beings, the role of protein is very diverse.Enzyme protein is responsible for biochemistry and metabolism;Other types of protein types are used in the formation and maintenance of cytoskeleton integrity ("frame" cytoplasms in multicellular).
Proteins participate in immune response, data exchange between cells and their division.Most proteins simultaneously benefit the front of the body.Human organisms for development, growth and health always require a lot of amino acids, but not all can synthesize freely.Therefore, protein foods are very important: protein during fermentato digestion, transforms into amino acids, which is part of their own protein from the human body, or breaks away, highlighting the energy needed to survive.
Insufficient flow of protein with foods causes a variety of damage to the functioning of the internal organs: the liver structure, the background of the hormone, the functional cycle of the secretion organ.Protein deficiency can also be expressed in reduced performance, poor memory, persistent fatigue, heartache and arrhythmia.It is very dangerous to refrain from protein at high levels of physical activity - there is no place to take the body needed to maintain the muscles.In addition, a diet with low protein content is canceled to benefit from other macronutri: with enzyme deficiency, some acids and vitamins are not absorbed.
The protein diet for rapid weight loss involves getting protein from two main sources -plants (soy, some types of cereals, for example, films, beans and peas, fruits, fruits, fruits, seafood).
Eating experts found that the body absorbs protein in something heterogeneous: for example, milk and eggs are the most bioavailable (their protein is almost completely absorbed), meat and fish "go into business" with about 90%, and in plant protein, the percentage of digestion varies from 60 to 80%.It is generally accepted that the protein section in the daily menu should be about 12%.
In grams, the daily body requirements for protein can be represented in formula 1 g of protein = 1 kg heavy.
This is an example of average, balanced parameters.However, the protein diet is built on the use of foods rich in foods against a very low background in the carbohydrate menu (carbo).The construction of this dietary reprogram metabolism is about 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, rain day you have come!
The protein diet has entered the American clinical food journal rating as one of the three long -term diets.At the same time, not a particular author's nutrition plan has been evaluated, but by the general principles of organizing organization: many proteins, some carbohydrates.
Meat, eggs, offal are not considered "heavy food".First, they are true -can quickly ensure that the feeling of being full and, most importantly, is subject to a diet for weight loss, helping to forget the obsessive desire to burn something for a long time.
Second, protein digestion 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" into a short amino acid chain, and they become separate amino acids.This requires enzymes, times and efforts that use a lot of energy.
Extraordinary facts: To learn protein, the body uses almost half of the calorie value!
Adhering to the "traditional" diet, one receives fast and affordable energy from carbohydrates and fat.If this macronutrig receipt with food is significantly reduced, as it occurs on the protein diet to lose weight, the body faces the need to spend fat reserves for rainy days.Therefore, for rapid and radical weight correction, the protein diet is considered, no doubt, the most effective.Biological principles of this metabolic change occur to explain the effects of the author's nutrition, for example, Dr Osama Hamdy, a chemical diet developer.
Almost all protein foods contain hidden fat, in addition, a diet that has no carbohydrates is very 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 diet, carbohydrate accounting is arranged according to the simple mathematical principle - each product is given its own carbohydrate index.To get a lot of protein and at the same time it is not too much of a carbohydrate, the Kremlin diet only counts these units during the day.
The small amount of carbo in terms of protein diet for weight loss is inevitable for other reasons - if small amounts of carbohydrates come with protein, then their assimilation naturally slows down.Therefore, today's protein diet is the level of the product aggregate glycemic index, helping to stabilize blood sugar levels.This makes it possible to prevent hunger, accompanying the use of carbohydrates and fast fats (very easy to see such effects on sample sugar -gula or fast food - easily digested components quickly turned into glucose, leading to the release of insulin and bouts from the appetite.
Comfortable feeling is one of the advantages that has made a protein diet for weight loss so popular ...
An interesting example is the Atkins diet, which collects many followers, including among Hollywood stars.The "classic" protein diet period, based on inaccurate power supply, should not exceed two or four weeks.However, if you understand and accept the basic principles of protein diet and build your daily diet, avoid quick carbohydrates and choose protein, vegetables and fruits, diets with high protein content as 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 be!
It is known that it is not difficult to lose weight quickly: you just need to stop eating.The damage to this advice is completely shown when starvation in the name of harmony leads to the end of the diet and, as a result, the rapid return with the loss of the lost weight.
In a tight diet (and this is almost half of all existing diets for weight loss), sharply limiting food consumption, including protein, some are unclear, but harmful effects.With the deficiency of protein, the muscles, without the "supply of building materials" quickly surrender to dystrophic changes.This produces short results in the form of weight loss, however, in the long run, the muscle corset "shake" the muscle so that it cannot maintain a good shape, and any weight loss does not lead to a beautiful body appearance.
Protein diets avoid this risk - when observed, muscle mass practically does not accept the cause of suffering.However, another thing is considered: if protein is with many foods, but the body is not subject to adequate and normal physical energy, excess protein does not need to restore muscles to form nitrogen compounds.The body is not needed, and it is accepted actively withdraw them, unloading the kidneys.
Scientific research has shown: a combination of protein diets with passive lifestyle leads to kidney swelling, collagen shell growth around capillaries and urine acidification.All of these factors cause urination.Therefore, the doctor is sure: the use of a large number of protein products must be combined with sufficient flow of water, vegetables and fruits.Fluids, fibers, and others contributing to digestion and detoxification, the components contain the burden on the kidneys and minimize the risk of unpleasant "stones" and other diseases.
Any diet of protein for weight loss must be accompanied by physical energy.Everyone chooses the lessons they like - fitness, bodybuilding exercises, morning runs, aerobic loads during the day (easy to walk).It is important that the muscles are not idle, and the kidneys do not moan under urea suppression.The protein diet in combination with movement will make your body really attractive, and not just slim.
On the protein diet, the results are gradually, but stable!
Protein diet menu: protein -luxurious bans for breakfast, lunch and dinner
Protein Breakfast: Options for inspiration
- Cereal cottage cheese with a spoon of low sour cream
- Omelette
- Boiled eggs
- Eggs with ham
- Boiled meat with wheat bread
- Kefir or milk, bran and nuts (almonds or cedar)
- Brynza or ricotta with berries
Protein lunch: option for inspiration
- Tofu with vegetables -boiled
- Steak and green salad
- Grill seafood
- Lentils on vegetable soup
- Tyans with nuts or nuts.
- Kinoa with mushrooms
- Fish fillet grill with cucumber salad
Protein Dinner: Options for Inspiration
- Pieces of apple or celery with peanut oil
- Yogurt with beans and berries
- Ground chicken with vegetable salads and hard cheese
- Bobs with vegetable salad
- Falafel with leaf salad