The protein diet is a clear favorite among the dietary plans that help to lose weight.However, in every discussion, the interested parties diverge inexorably through two fields: some idolize the rapid effect of the protein diet and the simplicity of its observance, others are full of skepticism due to possible health problems caused by the abundant 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 fascinates with its diversity!The precious proteins that help to load the body to the eye bulbs and force him to spend a hated fat stored on the hips are contained in meat, fish, eggs and walnuts and even in legumes and some vegetables.Considering that the appetite on the protein diet is naturally reduced, you can finally approach weight loss calmly and even like a gourmet.
Protein diet: who is in the role of the title?
Nobody will make a discovery, suggesting that the main component of the protein diet is the protein (simply speaking - protein).The protein is the most important Macronutrig, that is, one of the main nutrients necessary for human life.Proteins are also called proteins and, in turn, a number of polypeptides are proteins, since alpha amino acids in the molecular composition are connected by a stable peptide bond.
In the cells of living creatures, protein roles are extremely different.Enzymatic proteins are responsible for biochemistry and metabolism;Other types of proteins are used in the formation and maintenance of the integrity of the cytoskeleton (the "frame" of the cytoplasm in multicellular).
Proteins participate in immune reactions, in the exchange of data between cells and their division.Most of the proteins benefited simultaneously on different fronts of the body.The human body for development, growth and health constantly need many amino acids, but not everyone is able to synthesize independently.Therefore, protein foods are so important: proteins during the digestion of fermented, transforming into amino acids, which are part of their own human body proteins or break further, highlighting the energy necessary to continue life.
The insufficient flow of proteins with food causes various malfunctions in the work of the internal organs: the structure of the liver, the hormonal background, the operating cycle of the secretion bodies change.Protein deficiency can also be expressed in reduced performance, bad memory, constant feeling of fatigue, pain in the heart and arrhythmias.It is particularly dangerous to refrain from proteins to a high level of physical activity: there is no place to take the body necessary to keep the muscles in order.In addition, a diet with a consciously low protein content is canceled to benefit from other macronutrie: with a lack of enzymes, a number of acids and vitamins is not simply absorbed.
The protein diet for rapid weight loss involves obtaining proteins from two main sources: plant (soy, some types of cereals, for example gluten -free films, beans, walnuts and seeds, lentils, mushrooms, berries, fish and offs.
Food 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), meat and fish "activities" of "of about 90%and in vegetable proteins the percentage of digestibility varies from 60 to 80%.It is generally accepted that the share of protein in the daily menu should be about 12%.
In the grams, the daily body the needs of the proteins can be represented in the formula of 1 g of protein = 1 kg of weight.
This is an example of medium and balanced parameter.However, the protein diet is built on the predominant use of foods rich in food against the background of extremely low content in the carbohydrate menu (carbo).This construction of the diet reprograms the metabolism on the waste of accumulated fatty 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 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 from the general principle of the organization of the organization: a lot of protein, a few carbohydrates.
Meat, eggs, offal are not in vain considered "heavy foods".Firstly, they are really able to quickly guarantee a feeling of satiety and, above all, subject to a weight loss diet, help to forget the obsessive desire to burn something for a long time.
Secondly, the digestion of the protein is given to the body is not easy.The complex molecular structure of the proteins makes the processing "follow all the stops": in order for the body to use the protein, 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.
A surprising fact: to learn proteins, the body uses almost half of its calorie value!
By adhering to the "traditional" diet, a person receives rapid and convenient energy from carbo and fat.In the event that the reception of these Macronutrig with food decreases abruptly, as occurs for a protein diet to lose weight, the body risks the need to spend fatty reserves established for a rainy day.Therefore, for a correction of the rapid and radical weight, the protein diet is undoubtedly considered 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 diet developer.
Almost all protein foods contain hidden fats, moreover, the completely carbohydrate diet is extremely dangerous for health - in the protein diet, the amount of carbo is reduced to the maximum, but are not completely excluded.In the Cremlin protein diet, the accounting of the incoming carbohydrates is arranged according to a simple mathematical principle: each product is assigned its carbohydrate index in points.To obtain many proteins and at the same time do not overdo the carbohydrates, the members of the Kremlin diet simply calculate these units during the day.
The modest amount of carbo in terms of protein diet for weight loss must not be avoided for another reason: if carbohydrates in a small amount are equipped with proteins, their assimilation slows down naturally.Therefore, the protein diet during the day levels the aggregate glycemic index of products, helping to stabilize the blood sugar level.This allows you to avoid the flashes of hunger, accompanying the use of carbohydrates and fast fats (it is particularly easy to note such an effect on the example of desserts or fast food - the easily digestible components are quickly transformed into glucose, which leads to the release of insulin and brutal appetite attacks after an apparently full of snack dinner).
A comfortable feeling of satiety is one of the advantages that made a protein diet for weight loss so popular ...
A suggestive example is the Atkins diet, which has collected many followers, even among the Hollywood stars.The duration of the "classic" protein diet, based on a strictly prescribed power supply excavation, 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 fast carbohydrates and preferring proteins, vegetables and fruit, a diet with a high protein 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, of food.
Protein diet: movement - must!
It is known that it is not difficult to lose weight quickly: you just have to stop eating.The damage to this advice manifests itself in full when hunger in the name of harmony leads to ghilotoneria at the end of the grueling diet and, consequently, a rapid return with such suffering of lost weight.
In rigorous diets (and this is almost half of all existing diets for weight loss), clearly limiting the use of any food, including proteins, there is no obvious, but rather insidious effect.With a lack of protein, the muscles, without "supply of building material" are quickly succumbing to dystrophic changes.This gives a short -term result in the form of weight loss, however, in the long term, the muscle corset "shakes" the muscles so that it is simply not able to maintain a good shape and any weight loss does not lead to the appearance of a beautiful tight body.
The protein diet avoids this risk - when observing, 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 is accepted to actively withdraw them, overloading the kidneys.
Scientific research has shown: a combination of a protein diet with a passive lifestyle leads to the swelling of the kidneys, the growth of the collagen shell around the capillaries and the acidification of the urine.All these factors cause urinary diseases.Therefore, doctors are safe: the use of a large amount of protein products must be combined with a sufficient flow of water, vegetables and fruit.The liquid, the fiber and others that contribute 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 in their liking: fitness, bodybuilding training, morning running, aerobic load during the day (simple walk).It is important that the muscles are not inactive and that the kidneys do not complain under the oppression of urea.The protein diet in combination with the movement will make your body really attractive and not just slender.
With a protein diet, the result gradually comes, but stable!
Protein diet menu: plates rich in protein for breakfast, lunch and dinner
Protein breakfast: options for inspiration
- Grain ceping with a spoonful of acidic cream with low fat content
- Omelette
- Hard eggs
- Eggs with ham
- Boiled meat with wholemeal bread
- Kefir or milk, bran and walnuts (almonds or cedar)
- Brynza or ricotta with berries
Protein lunch: options for inspiration
- Tofu with stewed vegetables
- Green steak and salad
- Grilled seafood
- Lentils on the vegetable broth
- Tyans with beans or beans.
- Kinoa with mushrooms
- Fish fillet grid with cucumber salad
Protein dinner: options for inspiration
- Slices of apple or celery with peanut oil
- Yogurt with walnuts and berries
- Ground chicken with vegetable salad and cheese
- Bobs with vegetable salad
- Falafel with leaves of leaves