The protein diet is one of the most popular among those who want to lose weight quickly and effectively without harming their health.However, opinions differ.Along with people, convinced that there is simply nothing better for weight loss, some are sure otherwise.Others believe that this nutrition program will end with disease and quite serious, because proteins for the human body are not the easiest food of assimilation.However, nutritionists believe that with reasonable protein consumption, there will be no problems.How to lose weight in protein?
And how many opportunities!
If a regular energy program to get rid of overweight force a person to limit the diet, a protein diet gives access to a huge variety of foods.This is an indisputable advantage because a diverse diet is a guarantee of a person's complete nutrition and health.Proteins give us sufficient energy and create these conditions that the body itself begins to spend fat.They are in meat, fish and vegetable products - nuts, vegetables, vegetables.Eat with protein -enriched foods, one person observes a decrease in appetite.This allows you to lose weight, enjoying food and do not suffer from hunger.
Chemistry and Biology
The main component of the energy program is protein.This is a nutrient, one of the main components of the food.It is vital to 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 and 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 to avoid multiple health problems associated with lack of protein.If the nutrient with food comes too little, it harms the liver, violates the hormonal balance and the performance of the secretory systems.Lack of protein causes performance deterioration.One person remembers worse, looks tired.Cardi Pain, arrhythmia are possible.Lack of protein is especially dangerous with increasing physical effort because the body does not receive the material necessary to restore muscles.An decrease in protein concentration in the diet leads to the worst digestibility of other nutrients.
Protein Diet: Characteristics
Effective protein diets for weight loss give the human body and animal proteins.The former comes from soy and various cereals.Cables, mushrooms, vegetables, nuts and seeds are useful.Movie, berries, salad and zucchini are rich in protein.We have animal proteins with milk and products made, from meat, eggs, fish and sea gifts.Nutritionists have long seen that this food program allows you to lose weight in a short time.The tests showed that our body with varying degrees of efficacy assimilates different types of protein.Among the simplest in processing, they are coming with milk and eggs.About 90% of fish and meat protein is absorbed in a short time.For plant sources, the level of biological availability ranges from 60-80%.On average, 12% of the caloric content of the diet should receive proteins.The standard is considered to obtain a gram of protein for each weight kilogram daily.
Medium parameters- These are general recommendations.The high -risk diet when losing weight is built in a different principle.A person eats first and foremost protein, 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 a protein diet has conducted research to determine the popularity of a food program.It turned out that, from all food nutrition options, this is exactly what gives almost the longest result in the first 3.Keep in mind that offal, meat, eggs are heavy nutrition.Having absorbed this food, a person quickly feels well fed, the desire to bite something, chew without stopping.The body spends a lot of strength in the absorption of protein foods, because proteins are very complex molecules.For the body to use the protein arrival, first crush it in amino acid blocks and then in amino acids.This requires time and energy costs.In fact, half of the calories received from them is spent on protein assimilation.
If a person eats as they are used to, it provides accessible energy with fats, carbohydrates.If the food contains a minimum of these substances, the body is forced to spend fatty fats earlier.This explains why the diet focused on the idea of maximizing protein consumption provides such a fast and reliable result.
There is enough
Making a detailed menu of protein nutrition for weight loss, assessing the number of different nutrients in selected foods, one person quickly understands that only proteins will not be limited to proteins.Most products available to us contain hidden fat along with proteins.It will not be possible to completely get rid of carbohydrates.Also, these extremes are dangerous.Normally, protein nutrition involves minimizing carbohydrate content, but not a complete rejection of them.Accounting of consumed carbohydrates is easier to maintain, knowing about the carbohydrate index.Considering all day, how many points have punctuated, you can understand how close a person is from the threshold border, but it cannot be eaten.
Do not reduce the amount of carbohydrates in the diet above the standard, because they are necessary for normal protein absorption.The correctly compiled diet is 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, often pursuing people who eat sweet and light carbohydrates.
How long is it short
Making a protein menu for you, it is taken into account that, on average, the duration of power according to this program is two to four weeks.A long duration of dietary restrictions is not recommended.The scarcer the set of products, the more in the short term it adheres to this diet.However, having taken advantage of the idea of a program to lose weight, you can make a menu for yourself and adhere to it for many months or even years.The main thing is to exclude fast carbohydrates, focus on protein, eat more herbs and fresh fruits.This diet becomes a lifestyle and helps keep the body perfectly.
Strict diets and their disabilities
We all know: To lose weight very quickly, you need to refuse food.Fasting, however, almost always takes an immoderate period of large food volumes.First, the body is exhausted due to the diet, then suffers even more from the consequences and quickly returns to previous forms, or even earns more.Most of the menu known to us for very fast weight loss (protein diets and not just) is based on reducing food consumption.The lack of protein, however, leads to dystrophy of muscle tissue.In fact, for a short time, the weight decreases, but muscle score loses its resistance and stability, cannot support the body.Under such conditions, you cannot dream of a beautiful figure.
Not everything is so sad
If you make a menu correctly for a week, the protein diet will not cause muscle dystrophy.This is due to the receipt of proteins that our body needs.On the other hand, if there is much protein in the diet, and the body does not receive physical activity, excess proteins turn into nitrogenic substances unnecessary to the body.They are eliminated by the kidneys;The load in this organ increases markedly.
The tests proved that a protein diet with passive lifestyle can cause renal edema, an increase in the vascular shell of the collagen.The consequence is the appearance of kidney stones.Having evaluated these risks, nutritionists advise consuming protein abundance in combination with an abundant drink.The diet is necessarily diluted with vegetables, fruits.Liquid and food fibers stimulate digestion and diminish the charges in the kidneys.This reduces the risk of complications.
It is better to combine a diet and physical activity.Classes are chosen for 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 protecting the kidneys.Mobile life and protein abundance in the menu are a great way to give yourself a beautiful and slender body.
And what to eat?
Consider several useful dishes that can be activated by a period of weight loss in a protein diet in the menu.For every day, they choose what it is today to your taste.The dishes below can be mixed at your discretion.Let's divide them into groups: Some are best suited for breakfast, others - for lunch, others at night.
What to eat in the morning?
So we formed a diet for a week.The protein diet allows breakfast:
- Cottage grain cheese with low fat cream level;
- omelet;
- brine cheese, ricotta with berries;
- bran;
- nuts;
- Kefir, milk;
- cooked meat;
- wheat whole bread;
- Boiled eggs or eggs scrambled with meat in the diet.
And for lunch?
The second main meal is served:
You can cook fishing fillets and define with a cucumber salad.A good option is to make a beefsteis with bird meat and serve with beans.You can replace beans with beans.A very tasty option is a stew of lentils prepared in vegetable broth.
What to do at night?
When forming a protein diet menu, it is worth taking a look at home -yogurt made at home.It is made with fruits or fresh walnuts.You can apply for celery dinner or apple slices with peanuts.Tasty and healthy roasted chicken fillet, which is served with hard cheese and fresh salad.Falafel is suitable for dinner - is served with a leaf salad;You can make a legume hamburger.He is good with vegetables.
Weekly Menu: Example
Therefore, a protein diet was chosen for weight loss.The menu for a week can be compiled, focusing on the next plan.You can combine different days and add additional meals to be five or six on the day.
The first day
- For breakfast, 100 g of cottage cheese and an apple eat, drink sugar -free green tea.
- 200 g of chicken and cabbage salad are served for lunch.
- Half liter of Kefir is served for dinner.
The second day
- The first meal is an omelet with tomatoes prepared from a pair of rural eggs.
- For dinner, 300 g of fish are cooked, they eat an apple.
- For dinner, a tomato-envelope salad with herbs is made.Replenishing with olive oil.
The third day
- For breakfast - yogurt and apple, a cup of sugar -free green tea.
- The second meal is 200 g of chicken and orange fillet.
- The third meal is a cucumber salad with crab sticks.
Day fourth day
- For breakfast, you can serve the cooked oats in the water and eat an apple.
- The second meal is a cooked or cooked fish and grapefruit.
- Boil 200 g of dinner shrimp and a glass of green tea is drunk.
The fifth day
- Another version of the daily diet involves the beginning of the day with 300 g of fruit salad and domestic yogurt.
- Boil vegetable soup at lunch and an apple is served.
- At night, they eat grapefruit and 200 g of low -fat cottage cheese.
The sixth day
- You can prepare some boiled eggs for breakfast and eat orange.
- Three cheesecakes are made for lunch and drink a glass of Kefir.
- 200 g of dietary meat and cabinet salad with radish are recommended for dinner.
Can or not?
You should not "run immediately to battle": It is reasonable to find out first if the protein diet is suitable for weight loss.The menu, as indicated above, has several resources associated with the biochemistry of the body that receives many proteins.As a result, there are some restrictions on this diet.Normally, this diet is advised only to healthy people.This diet is prohibited for children and the elderly.If a general body examination shows the lack of problems, you can eat according to this program.Pregnant and patients with various chronic diseases no protein nutrition are not recommended.It is advisable first to consult a doctor, but then change the diet.
On risks
Prolonged use of high -white foods, especially with negligence of contraindications, can cause various undesirable consequences.If during the protein diet for weight loss, the menu is poorly balanced, a person does not receive carbohydrates, he 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 a lot of protein volume leads to body calcium leaching.Bone density is reduced.To avoid such consequences, by compiling a protein diet menu, it complements the calcium -enriched diet.Typical examples - milk and foods made from it.None of them believe that, against the high nutrition background -Branca, the danger of cancer increases.Official medicine found no evidence of this hypothesis.If there is already a cancer disease, this program is prohibited - you need to discuss with the assistant doctor how many proteins are needed for the patient.
Status and Risks
The protein diet useful for losing weight involves using very difficult foods;Therefore, after a meal, there may be weight on the stomach, stool problems and low breathing.An increase in the volume of food fibers in food usually helps to solve the problem.If a person eats very few vegetables, fruits, cereals, the danger of any higher complication.
A badly thought menu leads to a worst state of the body, which is especially pronounced with kidney problems before losing weight.The observations proved that, with prolonged observance of a protein diet and a well -balanced diet, no health problems appear.
Safety rules
For the protein diet to lose weight does not cause unpleasant consequences, you need to lose weight correctly, reasonably, without extremes.You cannot refuse eating fibers, which means the menu should have fruits and vegetables, berries and cereals.It does not hurt to speak first to a nutritionist, because the balance of nutrition is the main rule for maintaining the health of the body.During weight loss, with a certain regularity, you should arrive at an appointment with your doctor to control.