Protein diet is one of the most popular among those who want to lose weight quickly and effectively, without damaging their health.However, opinions diverge.Together with people, convinced that there is simply nothing better for weight loss, there are those who are sure otherwise.Others believe that this nutrition program will end with diseases and quite severe, because proteins for the human body are not the easiest food in assimilation.However, nutritionists believe that with the reasonable consumption of proteins there will be no problems.How to lose weight in proteins?
And how many opportunities!
If a regular energy program to get rid of excess weight forces a person to limit the diet, a protein diet gives access to a wide variety of food.This is an undoubted advantage, because a diverse diet is a guarantee of nutrition and the complete health of a person.Proteins give us enough energy and create such conditions that the body itself begins to spend fat.They are in meat, fish and plant products: nuts, legumes, vegetables.By eating with protein enriched foods, a person indicates a decrease in appetite.This allows you to lose weight, enjoy food and not suffer hunger.
Chemistry and biology
The main component of the power program is protein.This is a nutrient, one of the main components of food.It is vital for our body.There are many proteins in a living cell.Enzymes are responsible for metabolic processes, others are necessary for the stability of the cytoplasm skeleton.Proteins are involved in immune reaction, metabolism, cell division.Most existing proteins are universal, active in different biochemical processes.We need protein for growth, development, health.Protein excavation is accompanied by the release of essential amino acids that our body cannot generate.
Useful for weight loss, protein nutrition helps prevent a series of health problems associated with the lack of protein.If the nutrient with food comes very little, it damages the liver, violates the hormonal balance and performance of secretory systems.The lack of protein causes a deterioration in performance.A person remembers worse, feels tired.Cardi pain, arrhythmia is possible.The lack of protein is especially dangerous with greater physical effort, because the body does not receive the necessary material to restore the muscles.A decrease in protein concentration in the diet leads to the worst digestibility of other nutrients.
Protein diet: Features
Effective protein diets for weight loss give the human body plant and animal proteins.The former come from soybeans and several cereals.Cauces, mushrooms, legumes, nuts and seeds are useful.The film, berries, salad and zucchini are rich in protein.We obtain animal proteins with milk and products made from it, meat, eggs, fish and sea gifts.Nutritionists have long noticed that said food program allows you to lose weight effectively in a short time.The tests have shown that our body with varying degrees of effectiveness assimilates different types of proteins.Among the simplest in processing are milk and eggs.About 90% of fish and meat protein is absorbed in a short time.For plants sources, the level of biological availability varies between 60-80%.On average, 12% of the calorie content of the diet must have proteins.The norm is considered to obtain a gram of proteins for each kilogram of weight per day.
Averaged parameters- These are general recommendations.The high useful content diet when weight is lost is based on a different principle.A person eats first rich in protein foods, but carbohydrates consume as little as possible.This leads to a change in metabolism processes: accumulated fat reserves are gradually spent, the character loses weight quickly and the result remains stable for a long time.
Why does it work?
Nutritionists who know well what protein diet has conducted surveys to determine the popularity of said food program.It turned out that all the options for dietary nutrition, this is precisely what gives the almost longer result, entered the Top 3. It should be taken into account that the spoils, meat and eggs are heavy nutritions.Having absorbed this meal, a person quickly feels a good fed, the desire to bite something, chew incessantly.The body spends a lot of strength in the absorption of protein food, because proteins are very complex molecules.For the body to use the arrival protein, it first crushes it in amino acid blocks, then in amino acids.This requires time and energy costs.In fact, half of the calories received from them are spent on protein assimilation.
If a person eats as accustomed, he gives his body accessible energy with fat, carbohydrates.If foods contain a minimum of such substances, the body is forced to spend accumulated fatty reserves.This explains why the diet concentrated on the idea of maximizing protein consumption provides such a fast and reliable result.
There is enough
Making a detailed protein nutrition menu to lose weight, evaluating the number of different nutrients in selected foods, a person quickly understands that only proteins will not be limited to proteins.Most products available for us contain hidden fat along with proteins.It will not be possible to completely get rid of carbohydrates.In addition, such extremes are dangerous.Normally, protein nutrition involves minimizing carbohydrate content, but not a complete rejection of them.The accounting of the carbohydrates consumed is easier to maintain, knowing the carbohydrate index.Taking into account all day, how many points noted, you can understand how close a person is on the threshold, more than you cannot eat.
Do not reduce the amount of carbohydrates in the diet that exceed the standard, because they are necessary for normal protein absorption.The compilated diet is correctly based on the glycemic level and the idea of stabilizing the sugar content in the blood system.Only in this way, a person does not suffer from hunger, so often chases people who eat sweet and light carbohydrates.
How long is it short?
Making a protein menu for themselves, it is taken into account that, on average, the duration of the power according to said program is two to four weeks.A long duration of diet restrictions is not recommended.The more scarce the set of products, the more in the short term it adheres to such diet.However, after having deepened the idea of a program to lose weight, you can make a menu for you and adhere to it for many months or even years.The main thing is to exclude rapid carbohydrates, focus on proteins, eat more fresh herbs and fruits.Such diet becomes a lifestyle and helps keep the body in perfect condition.
Strict diets and their deficiencies
We all know: to lose weight very quickly, you must reject food.However, fasting almost always has a period of immoderate consumption of large volumes of food.First, the body is exhausted due to the diet, then suffers even more for the consequences and quickly returns to previous shapes, or even wins more.Most of the menu known for us for very fast weight loss (protein diets and not only) is based on the reduction of food consumption.The lack of protein, however, leads to the dystrophy of muscle tissue.In fact, for a short time the weight decreases, but the muscle corset loses its resistance and stability, cannot support the body.Under such conditions, you can't dream of a beautiful figure.
Not everything is so sad
If you correctly make a menu for a week, the protein diet will not cause muscle dystrophy.This is due to the reception of proteins that our body needs.On the other hand, if there are many proteins in the diet and the body does not receive physical activity, excess protein becomes nitrogen substances that are unnecessary for the body.They are eliminated by the kidneys;The load in this organ increases sharply.
Tests have shown that a protein diet with a passive lifestyle can cause renal edema, an increase in vascular collagen cover.The consequence is the appearance of renal calculations.Having evaluated these risks, nutritionists advise consuming the abundance of proteins in combination with abundant drink.The diet is necessarily diluted with vegetables, fruits.The liquid and dietary fiber stimulates digestion and reduces the load in the kidneys.This reduces the risks of complications.
It is better to combine a diet and physical activity.Classes are chosen by their abilities and interests.You can do bodybuilding, fitness, run in the morning or walk a lot throughout the day.The main thing is to give the muscles the load, thus ensuring the kidneys.Mobile life and the abundance of proteins in the menu is an excellent way to give a beautiful and thin body.
And what to eat?
Consider several useful dishes that can be turned on during a period of weight loss in a protein diet in the menu.Because every day they choose what it is today for your liking.The dishes below can be mixed at your discretion.We will divide them into groups: some are more suitable for breakfast, others, for lunch, others for the night.
What to eat in the morning?
So, we form a diet for a week.The protein diet allows breakfast:
- Castel grain with sour cream low fat content level;
- tortilla;
- brine cheese, ricota with berries;
- bran;
- balls;
- Kefir, milk;
- boiled meat;
- whole wheat bread;
- Boiled eggs or scrambled eggs with dietary meat.
And for lunch?
The second main meal is served:
You can cook fishing fillets and place with a cucumber salad.A good option is to make a beefste with poultry meat and serve them with beans.You can replace beans with beans.A very tasty option is a lentil stew prepared in vegetable broth.
What to do at night?
By forming a protein diet menu, it is worth taking a closer look at the yogurt recipe made at home.It is made with fresh berries or nuts.You can request the dinner of celery or apple slices with peanuts.Tasty and healthy baked chicken fillet, which is served with hard cheese and fresh salad.Falafel is suitable for dinner: it is served with a salad of leaves;You can make a hamburger with legumes.It is good with vegetables.
Weekly menu: example
Therefore, a protein diet for weight loss has been chosen.The menu for a week can be collected by focusing on the following plan.You can combine different days administered, as well as add additional meals so that there are five or six in the day.
The first day
- For breakfast, 100 g of cottage cheese and an apple eat, drink green tea without sugar.
- 200 g of chicken and cabbage salad for lunch are served.
- Half a liter of kefir is served for dinner.
The second day
- The first meal is an tortilla with tomatoes prepared from a pair of rural eggs.
- For dinner, 300 g of fish are stewed, they eat an apple.
- For dinner, a tomato salad with herbs is performed.Report with olive oil.
The third day
- For breakfast: yogurt and apple, a cup of green tea without sugar.
- The second meal is 200 g of chicken and orange fillet.
- The third meal is a cucumber salad with crab sticks.
Fourth day
- For breakfast, you can serve oats cooked in the water and eat an apple.
- The second meal is a boiled or cooked fish and the grapefruit.
- Boil 200 g of shrimp for dinner and a glass of green tea is drunk.
The fifth day
- Another version of the daily diet implies the beginning of the day with 300 g of fruit salad and homemade yogurt.
- Boil the vegetable soup for lunch and serve an apple.
- At night, they eat grapefruit and 200 g of low fat cottage cheese.
The sixth day
- You can prepare a pair of boiled eggs for breakfast and eat orange.
- Three cheese cakes are made for lunch and drink a glass of kefir.
- 200 g of prepared dietary meat and cabbage salad with radish for dinner are recommended.
Can it or not?
You should not "hurry immediately to the battle": it is reasonable to discover first if the protein diet is suitable for losing weight.The menu, as indicated above, has a series of characteristics associated with the biochemistry of the body that receives many proteins.As a result, there are some restrictions on this diet.In general, this diet is recommended only to healthy people.Such diet is prohibited for children and the elderly.If a general body exam shows the lack of problems, you can eat according to said program.The recommended and pregnant protein nutrition is not recommended and with various chronic diseases.It is advisable to consult a doctor first, only then to change the diet.
About risks
The prolonged use of high white foods, especially with negligence of contraindications, can cause a series of undesirable consequences.If during the protein diet for weight loss, the menu is poorly balanced, a person does not receive carbohydrates, it is quickly tired and weak.Occasionally, inadequate nutrition in combination with a passive lifestyle leads to heart or vascular disorders.This is especially dangerous if a person eats little fiber.
Proteins need a support system, but too much protein volume leads to body calcium leaching.The density of the bones is reduced.To avoid such consequences, when compiling a protein diet menu, it complements the diet enriched with calcium.Typical examples: milk and food made of him.None of them believe that, in the context of high white nutrition, the danger of cancer increases.Official medicine found no evidence of this hypothesis.If there is already a cancerous disease, this program is prohibited: it must be discussed with the treating doctor how many proteins are required for the patient.
State and risks
Protein diet useful weight implies the use of quite difficult foods, so after a meal there may be heaviness in the stomach, stool problems and bad breathing.An increase in the volume of dietary fibers in food generally helps solve the problem.If a person eats very few vegetables, fruits, cereals, the danger of higher complications.
A poorly thought menu leads to a worst state of the body, which is especially pronounced with kidney problems even before losing weight.The observations showed that with the prolonged observance of a protein diet and a well -balanced diet, health problems do not appear.
Security rules
So the protein diet practiced to lose weight does not cause unpleasant consequences, it must lose weight correctly, reasonably, without extremes.You cannot reject dietary fiber, which means that the menu must have fruits and vegetables, berries and cereals.It hurts to talk to a nutritionist, because the balance of nutrition is the main rule to maintain body health.During weight loss, with some regularity, you must come to an appointment with the doctor to control.