Protein diets are one of the most popular among those who want to lose weight quickly and effectively, without damaging their health.However, opinion is deviant.Together with people -people, believe that there is nothing better for weight loss, there are people who are definitely.Others believe that such nutrition programs will end in illness, and it is a bit bad, because protein for the human body is not the easiest food in assimilation.However, nutritionists believe that with reasonable use of protein there will be no problem.How to lose weight on protein?
And how many opportunities!
If a regular power program to get rid of excess energy forces a person to limit a diet, a diet on protein provides access to a wide variety of foods.This is an undeniable added, because a variety of diets are a guarantee of one's full nutrition and health.Protein gives us enough energy and creates such a condition so that the body itself begins to spend fat.They are in meat, fish and plant products - nuts, legumes, vegetables.Eating with food enriched with protein, one records a decrease in appetite.This allows you to lose weight, enjoy food and not have hunger.
Chemical and biological
The main component of the power program is protein.This is a nutrient, one of the main components of food.It's important for our body.There are many proteins in living cells.The enzyme is responsible for the metabolic process, others are required for the stability of the cytoplasmic framework.Protein is involved in immune response, metabolism, cell division.Most existing proteins are universal, active in different biochemical processes.We need protein for growth, development, health.Digging protein is accompanied by the release of essential amino acids that our body cannot produce.
Useful for weight loss, protein nutrition helps prevent some health problems related to protein deficiency.If the nutrients with the food are too small, it damages the liver, violating the hormone balance and the performance of the spraying system.Protein deficiency causes deterioration in performance.Someone remembers worse, tired.Cardiac pain, possible arrhythmia.Protein deficiency is very dangerous with physical improvement, as the body does not receive the necessary ingredients to restore muscles.The decrease in the concentration of protein in the diet leads to the worst excitement of other nutrients.
Protein diet: a feature -cooking
An effective protein diet for weight loss gives the human body and animal protein.The container comes from soy and some cereals.Cauces, mushrooms, legumes, nuts and seeds are useful.Movies, berries, salads and zucchini are rich in protein.We get animal protein with milk and products made from it, from meat, eggs, fish and sea gifts.Nutritionists have long been aware that such food programs allow you to lose weight effectively in no time.Tests have shown that our bodies with various levels of effectiveness assimilate various types of proteins.One of the easiest in processing comes with milk and eggs.About 90% of protein from fish and meat is absorbed in no time.For plant sources, the level of biological availability varies between 60-80%.Flat -rata, 12% of the calorie content of the diet should be provided with protein.The norm is considered to obtain one gram of protein per kilogram of weight daily.
Average parameters- This is a general proposal.High diets -Budgets are useful when weight loss are built on different principles.One eats the first of all foods rich in protein, but carbohydrates use as little as possible.This leads to changes in the metabolic process: the fat reserves are gradually spent, the character loses weight quickly, and the results remain stable for a long time.
Why does it work?
Nutritionists who know well what the protein diet has conducted a selection to determine the popularity of the food program.It turns out that all the options for nutrition, this is exactly that it gives almost the longest-term produce-in the top 3.After absorbing this food, one quickly feels good food, the desire to bite something, chewing nonstop.The body spends a lot of strength in the absorption of protein foods, as protein is a very complex molecule.In order for the body to use the protein that arrives, it begins to destroy it on the amino acid block, then on the amino acid.This requires the cost of time and energy.In fact, half of the calories received from them are spent on protein assimilation.
If a person eats as he or she uses, he provides his or her body with energy accessible with fat, carbohydrates.If the food contains the minimum of the ingredients, the body will have to spend the accumulated fatty reserves.This explains why the diet focuses on the idea of maximizing the use of protein provides fast and reliable results.
There is enough
Creating a detailed menu of protein nutrition for weight loss, assessing the number of different nutrients in selected foods, one quickly understands that only protein will not be limited to protein.Most products available for us contain hidden fat along with protein.It is not possible to completely eliminate carbohydrates.In addition, such extremes are dangerous.Usually, protein nutrition involves minimizing carbohydrate content, but not a full rejection of them.Accounting for carbohydrates consumed is the easiest to keep, knowing about the carbohydrate index.Given the whole day, how many points are scored, you can understand how close a person is to the threshold boundaries, more and more is not edible.
Do not reduce the amount of carbohydrates in a diet that exceeds the norm, as it is necessary for normal absorption of protein.Properly arranged diets are based on glycemic levels and ideas to stabilize sugar content in the blood system.Only in this way, one does not experience hunger, so often chases people who eat sweet and light carbohydrates.
How long is it
Creating a protein menu for themselves, it is considered that the average power period according to such programs is from two to four weeks.The long restriction period in the diet is not recommended.The more sets of products, the shorter the diet.However, after investigating the idea of a program for weight loss, you can create a menu for yourself and obey it for months or even years.The main thing is to exclude fast carbohydrates, focus on protein, eat more fresh herbs and fruits.Such a diet becomes a lifestyle and helps maintain the body perfectly.
Their strict diet and their shortcomings
We all know: To lose weight quickly, you need to push food.Fasting, however, almost always brings a period of impolite consumption of large amounts of food.First, the body runs out of diet, then experiences more consequences and quickly returns to the previous form, or more.Most of the menus are known to us for a very fast weight loss (a protein diet and not only) based on reducing food consumption.Protein deficiency, however, leads to muscle tissue dysfunction.Indeed, for a short time weight decreases, but the muscle corset loses its resistance and stability, cannot support the body.Under such circumstances, you cannot dream of a beautiful figure.
Not all is sad
If you properly create a menu for a week, the protein diet will not cause muscle dysfunction.This is due to the acceptance of the protein that our body needs.On the other hand, if there is a lot of protein in the diet, and the body does not receive physical activity, excess protein turns into an unnecessary nitrogen substance for the body.They are eliminated by the kidneys;The burden on this organ increases significantly.
Tests have shown that the diet of protein with a passive lifestyle can trigger kidney edema, an increase in vascular collagen shell.As a result it is the appearance of kidney stones.After evaluating this risk, nutritionists advise eating a lot of protein in combination with abundant drinks.Diet should be diluted with vegetables, fruits.Liquid fibers and nutrition stimulate digestion and reduce the burden on the kidneys.This reduces the risk of complications.
It is best to combine diet and physical activity.Classes are selected by their capabilities and interests.You can do bodybuilding, fitness, walking in the morning or walking a lot throughout the day.The main thing is to give the muscle a load, thus securing the kidneys.Mobile life and lots of protein on the menu are a great way to give yourself a beautiful and slim body.
And what to eat?
Consider some useful dishes that can be turned on for a period of weight loss on the protein diet in the menu.For every day they choose what they like today.The dishes below can be mixed at your discretion.We will divide it into groups: some are better for breakfast, others - for lunch, others for the evening.
What to eat in the morning?
So, we formed a diet for a week.Protein diet allows breakfast:
- cereal cottage cheese with low -level sour cream;
- Omelette;
- salt water cheese, ricotta with berries;
- Bran;
- nuts;
- kefir, milk;
- boiled meat;
- whole wheat bread;
- Boiled eggs or crushed eggs with dietary meat.
And for lunch?
The second main dish is served:
You can cook fishing fillets and set with cucumber salads.A good option is to make beefsteis from chicken meat and serve them with beans.You can replace the beans with nuts.A very tasty option is a stew of lentils provided on vegetable soup.
What to do in the evening?
By forming a protein diet menu, it should be seen more closely at home yogurt recipes.It is made with fresh berries or nuts.You can apply celery dinner or apple slices with peanuts.Delicious and healthy chicken fillets, served with hard cheese and fresh salads.Falafel is ideal for dinner - it is served with leaf salad;You can make burgers from beans.She is good with vegetables.
Weekly menu: Example
Therefore, the protein diet was selected for weight loss.A week's menu can be arranged by focusing on the next plan.You can combine different days, as well as add supplements so that there are five or six that day.
First day
- For breakfast, 100 g of cottage cheese and one apple eat, drink tea without green sugar.
- 200 g of chicken salad and cabbage are served for lunch.
- Half a liter of kefir was served for dinner.
Second day
- The first dish is an omelet with tomatoes prepared from a pair of rural eggs.
- For dinner, 300 g of boiled fish, they eat apples.
- For dinner, tomato cover salads with herbs are made.Fill oil with olive oil.
The third day
- For breakfast - yogurt and apples, a cup of sugar -free green tea.
- The second dish is 200 g of chicken fillet and orange.
- The third dish is a cucumber salad with a crab stick.
The fourth day
- For breakfast, you can serve cooked oats on water and eat apples.
- The second dish is boiled and cooked fish and grapefruit.
- Boil 200 g of shrimp for dinner and a glass of drunk green tea.
Fifth day
- Another version of the daily diet involves the beginning of the day with 300 g of fruit salad and home yogurt.
- Boil the vegetable soup for lunch and one apple served.
- In the evening, they eat grapefruit and 200 g of low cheese.
The sixth day
- You can prepare some boiled eggs for breakfast and eat orange.
- Three cheese cakes are made for lunch and drink a glass of kefir.
- 200 g of meat provided and cabbage salad with carrots is recommended for dinner.
Can it be or not?
You cannot immediately "rush into battle": it is reasonable to know if the protein diet is suitable for weight loss.The menu, as shown above, has several features related to the biochemistry of the body that receive a lot of protein.As a result, there are some restrictions on such a diet.Usually this diet is only advised to healthy people.Such a diet is prohibited for children and the elderly.If general examination of the body shows a lack of problems, you can eat according to such a program.Pregnancy and patients with various chronic diseases are not recommended protein nutrition.It is advisable to consult your doctor first, simply change your diet.
About risks
Prolonged use of white foods, especially with neglect of contraindications, can trigger some unwanted consequences.If during the protein diet for the weight loss of the menu, one does not receive carbohydrates, he is tired and weak.Sometimes, improper nutrition in combination with the passive lifestyle leads to heart or vascular disorders.This is very dangerous if one eats small fiber.
Protein requires a support system, but too much protein leads to calcium release from the body.Bone density is reduced.To avoid such consequences, when compiling a protein diet menu, add a diet enriched with calcium.Common examples - milk and foods made from it.None of them believed that, against a high nutritional background, cancer dangers increased.Official medicine does not find evidence of this hypothesis.If there is a cancer, such a program is prohibited - you should talk to the doctor who attended how much protein is needed for the patient.
Status and risk
Useful protein diets for weight loss involve the use of food that are difficult, so after eating there may be heavy stomach, problems with stools, and poor breathing.Increasing the amount of food fibers in food usually helps solve problems.If one eats too little vegetables, fruits, cereals, higher dangers of complications.
A well -thinking menu leads to the worst body condition, which is mainly mentioned by kidney problems before losing weight.Observations show that with prolonged maintenance of a balanced diet and a balanced diet, no health problems arise.
Security regulation
So that the protein diet used for weight loss does not cause unpleasant consequences, you need to lose weight properly, reasonably, without extreme.You cannot reject nutritional fiber, which means that the menu should have fruits and vegetables, berries and cereals.It does not hurt to talk first with a nutritionist, as nutrition is a key rule for maintaining your body's health.When you lose weight, with certain regularity, you should come to an appointment with your doctor to control.