Protein diet is a clear favorite among dietary plans that help lose weight.However, in any discussion, stakeholders are inexorably diverge through two fields: some idolize the rapid effect of the protein diet and the simplicity of their observance, others are full of skepticism due to possible health problems caused by the abundant use of protein.Everything is fine in its own way, but the protein diet can be an excellent tool to lose weight if you can use it.
The captive protein diet with its diversity!The valuable proteins that help load the body to the eyeballs and force to spend a hated fat stored in the hips are contained in meat, fish, eggs and nuts and even in legumes and some vegetables.Taking into account that the appetite in the protein diet is naturally reduced, it can finally address weight loss calmly and even like a gourmet.
Protein diet: Who is in the main role?
No one will make a discovery, which suggests that the main component of the protein diet is protein (simply speaking - protein).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, several polypeptides are proteins, since Alfa acids in the molecular composition are connected by a stable peptide bond.
In the cells of living creatures, protein roles are extremely diverse.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 multicellular cytoplasm).
Proteins participate in immune reactions, data exchange between cells and their division.Most proteins benefit simultaneously on different body fronts.The human organism for development, growth and health constantly needs many amino acids, but not everyone can synthesize independently.Therefore, protein foods are very important: proteins during fermentato digestion, which become amino acids, which are part of their own proteins of the human body or break even more, highlighting the necessary energy to continue life.
The insufficient flow of food proteins causes various malfunction in the work of the internal organs: the structure of the liver, the hormonal background, the cycle of operation of the secretion organs change.Protein deficiency can also be expressed in reduced performance, poor memory, constant sensation of fatigue, heart pain and arrhythmias.It is especially dangerous to refrain from protein to a high level of physical activity: there is no place to take the necessary body to keep the muscles in order.In addition, a diet with knowing protein content is annulled to benefit from other macronutrías: with lack of enzymes, a series of acids and vitamins are simply not absorbed.
Protein diet for fast weight loss involves obtaining protein from two main sources: plant (soybeans, some types of cereals, for example, gluten -free movies, beans, nuts and seeds, lentils, mushrooms, berries, zucchini, sheets of sheets, color lines) and animals (dairy products, chickens and ducks, meats, meats, fish and fissures, fish, fish, fissures) andanimals) and animals) and fish).
The experts in eating discovered that the body absorbs proteins in something heterogeneous: for example, milk and eggs are the most biodisponable (its protein is almost completely absorbed), meat and fish "enter the business" in approximately 90%, and in plant proteins the percentage of digestibility varies from 60 to 80%.In general, it is accepted that the proportion of proteins in the daily menu must be approximately 12%.
In grams, the daily needs of the protein body can be represented in the formula of 1 g of protein = 1 kg of weight.
This is an example of an average and balanced parameter.However, protein diet is based on the predominant use of food -rich foods in the extremely low content fund in the carbohydrate menu (carbohydrates).This construction of the reprogram diet metabolism about the waste of accumulated fat reserves and allows it to lose weight quickly and for a long time.How does this happen?
Protein diet: Fat, your rainy day has arrived!
The protein diet has entered into the rating of the American Clinical Food Journal as one of the three diets with the longest result.At the same time, the nutrition plan of a specific author was not evaluated, but by the general principle of the organization organization: many proteins, few carbohydrates.
Meat, eggs, spoils are not considered in vain "heavy food."First, they can really quickly guarantee a feeling of satiety and, more importantly, subject to a diet to lose weight, help forget the obsessive desire to burn something for a long time.
Secondly, protein digestion occurs to the body is not easy.The complex molecular structure of proteins makes the processing "go with all stops": so that the body uses protein, it must be "crushed" in short amino acid chains, and those in separate amino acids.This requires enzymes, time and efforts that consumed a lot of energy.
A surprising fact: to learn protein, the body uses almost half of its caloric value!
It adheres to the "traditional" diet, a person receives fast and affordable energy of carbohydrates and fats.In the event that the reception of these macronutrig with food decreases sharply, as occurs in a protein diet to lose weight, the body faces the need to spend fat reserves established for a rainy day.Therefore, for rapid and radical weight correction, protein diet is undoubtedly considered the most effective.This biological principle of change in metabolism is applied to explain the effect of the author's nutrition, for example, Dr. Osama Hamdy, a developer of the chemical diet.
Almost all protein foods contain hidden fat, in addition, the completely devoid of carbohydrates is extremely dangerous to health: in the protein diet, the amount of carbohydrates is reduced to the maximum, but they are not completely excluded.In the Kremlin protein diet, the accounting of incoming carbohydrates is organized according to a simple mathematical principle: each product is assigned its own carbohydrate index at points.To obtain a lot of protein and at the same time not exaggerate it with carbohydrates, the adherents of the Kremlin diet simply calculate these units during the day.
The modest amount of carbohydrates in terms of a protein diet for weight loss should not be avoided for another reason: if carbohydrates in a small amount come with protein, then their assimilation is naturally slowed down.Therefore, the protein diet during the day levels the glycemic index added products, which helps stabilize blood sugar level.This makes it possible to avoid hunger flashes, accompanying the use of rapid carbohydrates and fats (it is especially easy to notice such effect on the example of sweets or fast food: easily digestible components are quickly transformed into glucose, which leads to insulin release and brutal appetite episodes after a seemingly dense dinner at dinner at dinner).
A comfortable feeling of satiety is one of the advantages that a protein diet for such popular weight loss ...
A surprising example is the Atkins diet, which brought together many followers, even among Hollywood stars.The duration of the "classic" protein diet, based on a strictly prescribed poor energy supply, must not exceed two or four weeks.However, if you understand and accept the basic principle of a protein diet and build your daily diet, avoid rapid carbohydrates and prefer protein, vegetables and fruits, a diet with a high protein content becomes a lifestyle.The main thing is not to forget the second important part of the protein diet, no less important that, in fact, food.
Protein diet: Movement - You must!
It is known that it is not difficult to lose weight quickly quickly: you just have to stop eating.The harmful of this Council is manifested in its entirety when hunger in the name of harmony leads to gluttonia at the end of the exhausting diet and, as a result, a rapid return with such suffering of lost weight.
In strict diets (and this is almost half of all existing diets for weight loss), abruptly limiting the use of any food, including protein, there is no obvious effect, but quite insidious.With a lack of proteins, the muscles, devoid of "supply of construction material", quickly succumb to distributing changes.This provides a short -term result in the form of weight loss, however, in the long term, the muscle corset "shakes" the muscles so that it simply cannot maintain a good shape, and any weight loss does not lead to the appearance of a beautiful body tight.
Protein diet avoids this risk: when observed, muscle mass practically does not receive causes of suffering.However, another point is updated: if a protein with food is long, but the body is not subject to sufficient and regular physical effort, excessive proteins are unnecessary to restore muscles to form nitrogen compounds.The body is not necessary, and it is accepted to actively remove them, overloading the kidneys.
Scientific research has demonstrated: a combination of a protein diet with a passive lifestyle leads to the swelling of the kidneys, the growth of the collagen cover around the capillaries and the acidification of the urine.All these factors cause urinary disease.Therefore, doctors are safe: the use of a large number of protein products should be combined with sufficient flow of water, vegetables and fruits.The liquid, the fiber and others that contribute to digestion and detoxification, the components contained the load in the kidneys and minimize the risk of unpleasant "stones" and other diseases.
Any protein diet for weight loss must be accompanied by physical effort.All choose a lesson of their taste: fitness, bodybuilding training, morning race, aerobic load during the day (simple walk).It is important that the muscles are not inactive, and non -gemen kidneys under the oppression of urea.The protein diet in combination with movement will make your body really attractive, and not just thin.
In a protein diet, the result is gradually, but stable.
Protein diet menu: Breakfast, lunch and dinner protein dishes
Protein breakfast: inspiration options
- Cottage cheese with a low sour cream spoon
- Tortilla
- Boiled eggs
- Eggs with ham
- Boiled meat with whole bread
- Kefir or milk, bran and nuts (almonds or cedar)
- Brynza or Ricotta with berries
Protein lunch: inspiration options
- Tofu with stewed vegetables
- Filet and green salad
- Grill seafood
- Vegetable broth lentils
- Tyans with beans or beans.
- Kinoa with mushrooms
- Fish fillet grid with cucumber salad
Protein dinner: inspiration options
- Apples slices or celery with peanut oil
- Yogurt with nuts and berries
- Ground chicken with a vegetable and hard cheese salad
- Bobs with vegetable salad
- Falafel with leaf salad