Protein diet is one of the most popular among those who want to lose weight quickly and effectively, without damaging their health.However, opinions change.Together with people, convinced that there is simply nothing better for losing weight, there are those who are sure to the contrary.Others believe that such a nourishing program will end up with disease, and quite severe, because proteins for the human body are not the easiest food in assimilation.However, nutritionists believe that with reasonable protein consumption there will be no problems.How to lose weight in protein?
And how much opportunity!
If a regular energy program to get rid of excess weight forces a person to limit the diet, a protein diet gives him the opportunity to use a large variety of foods.This is an undoubted plus because a varied diet is a guarantee of a person's full food and health.Proteins give us enough energy and create such conditions that the body itself begins to spend fat.They are in meat, fish and herbal products - nuts, legumes, vegetables.Nutrition with protein -enriched food, a person marks a decrease in appetite.This allows you to lose weight, enjoy food and not suffer from hunger.
Chemistry and biology
The main component of the power program is protein.This is a nutrient, one of the main ingredients of food.Vital vital for our bodies.There is a lot of protein in a living cell.Enzymes are responsible for metabolic processes, others are essential for the durability of the cytoplasm skeleton.Proteins are included in the immune reaction, metabolism, cell division.Most existing proteins are universal, active in various biochemical processes.We need protein for growth, development, health.Protein excavation is associated with the release of essential amino acids that our body cannot generate.
Useful for weight loss, protein nutrition helps to prevent a number of health problems associated with protein deficiency.If the nutrient with food comes very little, damages the liver, violates hormonal balance and secretory systems performance.Protein deficiency provokes a deterioration of performance.A person remembers worse, feels tired.Card pain, arrhythmia is possible.Protein deficiency is especially dangerous with increasing physical exercise because the body does not receive the material needed to restore muscles.A decrease in protein concentration in diet leads to worse digestibility of other nutrients.
Protein diet: Features
Effective protein diets for weight loss give the plant of the human body and animal protein.The first comes from soy and a number of cereals.Evidence, fungi, legumes, nuts and seeds are useful.Film, berries, salads and zucchini are rich in protein.We get animal protein with milk and products made of it, from meat, eggs, fish and sea gifts.Nutritionists have long noted that such a food program allows you to effectively lose weight in a short time.Tests have shown that our body with varying degrees of effectiveness assimilates different types of protein.Among the simplest in processing are coming with milk and eggs.About 90% of fish protein and meat is absorbed in a short time.For plant sources, the level of biological availability varies between 60-80%.On average, 12% of diet calorie content should be provided with protein.The rate is considered to receive one gram of protein for each kilo of weight per day.
The medium parameters- These are general recommendations.High budget diet useful when losing weight is built on another principle.One person eats protein rich food first, 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 such a food program.It turned out that from all the options for dietary nutrition, this is exactly what gives almost the longest result-it entered the top 3. It should be borne in mind that off, meat, eggs are heavy food.Inhaling this food, a person quickly feels a well -fed, the desire to bite something, endlessly chew.The body consumes a lot of strength in absorbing food with protein because proteins are very complex molecules.In order for the body to use the arrived protein, it first crushes it into amino acid blocks, then on amino acids.This requires time and energy costs.In fact, half of the calories taken from them are spent on the assimilation of protein.
If a person eats while learning, he provides his body with energy accessible with fats, carbohydrates.If the food contains a minimum of such substances, the body is forced to spend earlier fatty reserves accumulated earlier.This explains why the diet focused on the idea of maximizing protein consumption gives such a rapid and reliable result.
Has enough
By making a detailed protein nutrition menu for weight loss, assessing the number of various nutrients in chosen nutrition, a person quickly realizes that only proteins will not be limited to protein.Most products available to 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.Accounting for consumed carbohydrates is easier to maintain, knowing about the carbohydrate index.Considering the whole day, how many points they score, you can understand how close a person with the threshold limit is, more that cannot be eaten.
Do not reduce the amount of carbohydrates in the diet more than the norm, because they are needed for normal protein absorption.The correctly compiled diet is based on the level of glycemia 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 following people who eat sweet and light carbohydrates.
How tall is short
Making a protein menu for themselves is taken into account that on average the duration of power according to such a program is from two to four weeks.A long duration of diet restrictions is not recommended.The less the group of products, the shorter the short term adheres to such a diet.However, by introducing the idea of a weight loss program, 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 fruits.Such a diet becomes a lifestyle and helps maintain the body in perfect form.
Strict diet and their shortcomings
We all know: to lose weight very quickly, you need to refuse food.Fasting, however, almost always directs a period of immature consumption of large volumes of food.First, the body is exhausted because of the diet, then suffers even more from the consequences and quickly returns to its previous forms, or even earns more.Most of the menu known to us for very fast weight loss (protein diet and not only) is based on reducing food consumption.Lack of protein, however, leads to dystrophy of muscle tissue.Indeed, for a short time the weight decreases, but muscle corset loses its resistance and stability, cannot support the body.In 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 protein that our body needs.On the other hand, if there is a lot of protein in the diet, and the body does not get physical activity, excess proteins become nitrogenous substances that are unnecessary to the body.They are eliminated from the kidneys;The load on this organ increases significantly.
Tests have proven that a protein diet with a passive lifestyle can provoke renal edema, an increase in the vascular collagen shell.The consequence is the appearance of kidney stones.By assessing these risks, nutritionists advise consuming protein abundance in combination with abundant drinks.The diet is necessarily diluted with vegetables, fruits.Liquid and dietary fiber stimulate digestion and reduce the load on the kidneys.This reduces the risks of complications.
It is best to combine a diet and physical activity.Classes are chosen by their abilities and interests.You can do bodybuilding, gym, run in the morning or walk too much throughout the day.The main thing is to give muscle load, thus providing the kidneys.Mobile life and abundance of protein in the menu is a great way to give yourself a beautiful, thin body.
And what to eat?
Consider some useful dishes that can be turned on for a period of weight loss in a protein diet in the menu.Every day they choose what is today at their 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 evening time.
What to eat in the morning?
So we form a diet for a week.Protein diet allows breakfast:
- cheese grain with low -level sour -fat sour cream sauce;
- omelet;
- brine cheese, berries ricotta;
- bran;
- nuts;
- kefir, milk;
- boiled meat;
- whole wheat bread;
- Boiled eggs or scrambled eggs with dietary meat.
And for lunch?
Serve the second main meal:
You can cook fishing fillets and place with a salad with cucumbers.A good option is to make a beef from the poultry meat and serve them with beans.You can replace beans with beans.A very tasty option is a worry from the lentils prepared on the vegetable soup.
What to do in the evening?
By forming a protein diet menu, it is worth taking a closer look at the home -made yogurt recipe.Madhe made with fresh berries or nuts.You can apply for dinner with celery or apple slices with peanuts.Delicious and healthy baked chicken fillet, which is served with strong cheese and fresh salad.Falafel is suitable for dinner - served with a leaf salad;You can make a burger from the legumes.He is good with vegetables.
Weekly menu: Example
So a protein diet is chosen for weight loss.The menu for a week can be compiled by focusing on the next plan.You can combine different days of data, as well as add extra foods so that it has five or six a day.
First day
- For breakfast, 100 g of cottage cheese and an apple eat, drink unsaturated green tea.
- 200 g of chicken salad and cabbage are served for lunch.
- Half a liter of kefir is served for dinner.
Second day
- The first meal is an omelet of tomatoes prepared by a pair of rural eggs.
- For dinner, 300 g of fish are boiled, they eat an apple.
- For dinner, it becomes a salad with grassy tomato envelope.Fuel with olive oil.
Third Day
- For breakfast - yogurt and apple, a cup of greedy green tea.
- The second meal is 200 g of chicken and orange fillets.
- The third meal is a cucumber salad with crab sticks.
Fourth day
- For breakfast, you can serve with oats cooked in water and eat an apple.
- The second meal is a boiled or cooked fish and grapefruit.
- Simmer 200 g shrimp for dinner and a glass of green tea is drunk.
Fifth day
- Another version of the daily diet involves starting the day with 300 g of fruit salad and home yogurt.
- Boil with vegetable soups for lunch and serve an apple.
- In the evening, they eat grapefruit and 200 g low low water cheese.
Day six
- 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 prepared for dietary meat and radish cabbage salad are recommended for dinner.
Can you or not?
You should not "rush immediately into battle": it is reasonable to first find out if the protein diet is suitable for weight loss.The menu, as shown above, has a number of biochemistry features of the body that receives a lot of protein.As a result, there are some restrictions on such a diet.Usually this diet is only advised for healthy people.Such a diet is forbidden for children and the elderly.If a general examination of the body indicates the lack of problems, you can eat according to such a program.Pregnant and patients with various chronic diseases do not recommend protein nutrition.It is advisable to consult a doctor first, only then change your diet.
About
Prolonged use of white food, especially with the neglect of contraindications, can provoke a number of 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, improper nutrition in combination with a passive lifestyle leads to cardiac or vascular disorders.This is especially dangerous if a person eats little fiber.
Proteins need a supporting system, but much protein volume leads to calcium flow from the body.Bone density decreases.To avoid such consequences, when compiling a protein diet menu, fill the diet enriched with calcium.Typical examples - milk and foods made of it.None of them believe that, against the backdrop of white food, the risk of cancer increases.Official medicine found no evidence of this hypothesis.If there is already a cancerous disease, such a program is prohibited - you should discuss with your doctor who participates in how much protein is required for the patient.
Status and risks
The protein diet useful for losing weight involves using quite difficult food, so after a meal there can be stomach aggravation, excrement problems and poor breath.An increase in the volume of dietary fibers in food usually helps solve the problem.If a person eats very little vegetables, fruits, cereals, the risk of any higher complication.
A poorly thought -out menu leads to a worse condition of the body, which is particularly pronounced with kidney problems even before it loses weight.Observations proved that with prolonged respect for a protein diet and a well -balanced diet, no health problems arise.
Safety rules
So that the protein diet practiced for losing weight does not cause unpleasant consequences, you need to lose weight correctly, reasonably, without extremes.You cannot reject dietary fibers, which means that the menu should have fruits and vegetables, berries and cereals.It is not harmful to talk first with a nutritionist, because nutrition balance is the main rule for maintaining body health.When losing weight, with a certain regularity, you should come to a meeting with your doctor to check.