New diets appear every day, but only one has not lost popularity for almost 50 years.How does the protein diet attract weight and what a result can be told in?
What do you need to know about a protein diet
Under the name, the protein diet actually operates various energy systems: Dukan diet, Atkinson, Kremlin.Each has "copyright" resources, but there is a meaning.To lose weight, the menu base should be made of low fat protein products (meat, fish, dietary sour milk products, eggs, tofu)-they should be 80 to 90% of the diet.Fat and carbohydrates are minimized.Particularly rigorous restrictions related to carbohydrates: proposed that is happy with only a small number of vegetables, especially green (cucumber, vegetables, celery, cabbage, tomato), acidic apples (no more than one day) and the same whole berries (eg cranberries, besides the fats contained in meat, fish and dairy, a tablespoon adds with vegetable oilPermissive vegetables per day. The body can not simply spend fat reserves in this situation, but it should be understood that, first of all, the weight will be due to water loss. The advantages of protein diet
The main advantage of a protein diet - it really helps to lose weight.Do not suffer from hunger. Protein products are excellent, as they give a comfortable feeling of satiety and, as a rule, a person eats less and does not go beyond the content of reasonable calories.
A principal vantagem de uma dieta proteica - realmente ajuda a perder peso. Revisões sobre “menos 5 kg em duas semanas” não são pensamentos na Internet, mas um resultado médio. Outra vantagem - ao contrário de muitas dietas, você não pode enganar as calorias e não sofrer de fome. Os produtos proteicos são excelentes, pois dão uma sensação confortável de saciedade e, como regra, uma pessoa come menos e não vai além do conteúdo de calorias razoável. O humor e o desempenho também não sofrem - a maioria das pessoas tolera um poço.
Why is a protein diet dangerous?
The dark side of the protein diet is also available.First, like any other restriction -based energy system, it does not meet the true needs of the body and the rules of a healthy balanced diet.Plant fiber deficiency threatens to constipation and usually problems with digestion.Excess protein in nutrition complicates kidney work - it becomes more difficult for them to remove decay products from the body's proteins.Like vitamins and minerals, most of which a person usually receives from vegetables and fruits, becomes inaccessible, hair and nail fragility, skin deterioration, and the risk of weakening the body's immune protection becomes a typical problem.And, of course, this energy system does not guarantee a persistent result.If a person returns to the diet where there is a place for rolls, wine and sweets daily, lost kilograms return to the usual places.
Protein diet rules
This negative set of consequences determines the main rule: You cannot stay in a protein diet for more than two weeks in a row.Its best role is to be a preparatory stage on the way to a healthier lifestyle: without excess food, with regular sports and a responsible choice of products.The first lost kilograms have a powerful psychological effect, but it is recommended to further improve the figure in less dangerous ways.But in a few weeks in a protein diet, you can master the important rules of a healthy lifestyle.
- Drink at least 2 liters of water.When the base of the diet is proteins, the kidneys need to derive their decay products in an emergency mode.Only the correct consumer regime can soften this effect.Minimize the consumption of vegetables rich in starch and very sweet fruits, for example, grapes, bananas, melons.
- At the active internship of the protein diet, alcohol, all sweets, including sugar substitutes, cereals and side dishes and pasta are prohibited.Avoid deep industrial processing products.Sausages and SAIRA canned at first glance, they are a protein product, which means it can be consumed without restrictions.But there are no miracles: in canned foods, smoked sausages and other supermarket treats, there are many salt and other additives that negatively affect the health of weight loss in particular.In a protein diet, it is especially important to choose products of the highest quality of those you can afford.If the meat, of free grazing animals, if dairy products are not very fat and natural, if vegetables are organic or at least seasonal.
- Cook with economy methods.Cooking, extinguishing, baking, sundide (vacuum cooking)-The best meat and fish processing methods: This is how the beneficial properties of the products are preserved and there is no need to add excess fat.It is recommended to eat vegetables on a raw protein diet - they have more vitamins.
- Add pro- and prebiotics to the menu.Kefir, sauerkraut, bran, green leaves - the favorite food of the microorganisms that inhabit the intestine.By the way, it depends on them as a person assimilates vitamins, what speed he loses weight and with what humor he wakes up in the morning.
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Dinner 3-4 hours before bed.A 12 -hour break between dinner and breakfast is a healthy habit, than more and more doctors.Save physical activity.The weight loss process is always faster if you reinforce the diet with training. - Take a suitable vitamin complex to provide the body that lacks food to the body.
- Eat at the same time.Discipline is the key to success in any business, and the improvement of the figure is no exception.
- Salvar atividade física. O processo de perda de peso sempre é mais rápido se você reforçar a dieta com o treinamento.
- Pegue um complexo vitamínico adequado para fornecer ao corpo substâncias que falta dos alimentos.
- Comer ao mesmo tempo. A disciplina é a chave para o sucesso em qualquer negócio, e a melhoria da figura não é exceção.