The protein diet is a clear favorite among food plans that help lose weight.However, in any discussion, stakeholders inexorably differ in 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 abundant use of protein.Everything is right in your own way, but the protein diet can be an excellent tool for weight loss if you can use it.
The captive protein diet with its diversity!Valuable proteins that help carry the body with their eyes and force them to spend a hated fat stored on the hips are contained in meat, fish, eggs and walnuts and even legumes and some vegetables.Considering that the appetite in the protein diet is naturally reduced, you can finally approach weight loss calmly and even as a gourmet.
Protein Diet: Who is in the role of the title?
No one will make a discovery, suggesting that the main component of the protein diet is protein (simply speaking - protein).Protein is the most important macronutig, that is, one of the main nutrients needed for human life.Proteins are also called protein and, in turn, several polypeptides are proteins, as alpha amino acids in molecular composition are connected by a stable peptide bond.
In living creatures cells, protein papers are extremely diverse.Enzymatic proteins are responsible for biochemistry and metabolism;Other types of proteins are used in the formation and maintenance of cytoskeleton integrity (the “structure” of cytoplasm in multicellular).
Proteins participate in immunological reactions, data exchange between cells and their division.Most proteins benefit simultaneously on different fronts of the body.The human organism for development, growth and health constantly needs many amino acids, but not all are able to synthesize independently.Therefore, protein foods are so important: proteins during fermentate digestion, becoming amino acids, which are part of their own proteins of the human body or break even more, highlighting the energy needed to continue life.
The insufficient flow of proteins with food causes various functions in the work of internal organs: the liver structure, hormonal background, the functioning cycle of the organs of the change.Protein deficiency can also be expressed in reduced performance, bad memory, constant feel of fatigue, heart pain and arrhythmias.It is especially dangerous to abstain from proteins in a high level of physical activity - there is no place to bring the body needed to keep the muscles in order.In addition, a consciously low protein diet is annulled to benefit from other macronutrias: with the lack of enzymes, various acids and vitamins are simply not absorbed.
Protein Diet for Quick Weight Loss Involves Obtaining Proteins From Two Main Source - Plant (SOY, Some Types of Cereals, For Example, Gluten -Fe Films, Beans, Nuts and Seeds, Littles, Mushrooms, Berries, Zucchini, Colored Cabbage) and Animal(Dairy Products, Chickens and Ducks, Meat, Offal, Fish and Off Products, Fish and Off Products, Fish and Offsura seafood).
Eating experts have found that the body absorbs proteins in a heterogeneous thing: for example, milk and eggs are the most bioavailable (its protein is almost completely absorbed), meat and fish “enter business” in approximately 90%and vegetable proteins the digestibility percentage ranges from 60 to 80%.It is generally accepted that the portion of protein in the daily menu should be about 12%.
In grams, daily protein body needs can be represented in the 1 g protein formula = 1 kg weight.
This is an example of a medium and balanced parameter.However, the protein diet is built based on the predominant use of food -rich foods against the extremely low content background in the carbohydrate menu (carbo).This construction of the diet reprogram the metabolism of the waste of accumulated fat reservation and allows you to lose weight quickly and for a long time.How does this happen?
Protein diet: Fat, your rainy day has come!
The protein diet entered the American Clinical Food Journal classification 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 organizing organization: a lot of protein, few carbohydrates.
Meat, eggs, offal are not in vain considered "heavy foods".Firstly, they are really able to quickly ensure a sense of satiety and, especially, subject to a weight loss diet, help to forget the obsessive desire to burn something for a long time.
Secondly, protein digestion is given to the body is not easy.The complex molecular structure of the proteins makes processing “go with all stops”: for the body to use protein, it must be “crushed” in short amino acid chains and those in separate amino acids.This requires enzymes, time and efforts that have consumed a lot of energy.
An amazing fact: To learn protein, the body uses almost half of its caloric value!
Sticking to the "traditional" diet, a person receives fast and accessible energy from carbohydrates and fats.In case of receipt of these macronutrig with food decreases markedly, 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, the protein diet is undoubtedly considered the most effective.This biological principle of change in metabolism applies to explain the effect of its author's nutrition, for example, Dr. Osama Hamdy, a chemical diet developer.
Almost all protein foods contain hidden fat, in addition, the completely carbohydrate diet is extremely dangerous to health - in the protein diet, the amount of carbo is reduced to the maximum, but are not completely excluded.In the Kremlin protein diet, carbohydrate accounting received is organized according to a simple mathematical principle - each product receives its own carbohydrate rate at points.For a lot of protein and at the same time not overdoing carbohydrates, Kremlin diet fans simply calculate these units during the day.
The modest amount of carbon in terms of protein diet for weight loss should not be avoided for another reason - if carbohydrates in a small amount come with protein, their assimilation naturally decreases.Therefore, the protein diet during the day levels the aggregate glycemic index of products, helping to stabilize the level of blood sugar.This makes it possible to avoid hunger flashes, accompanying the use of carbohydrates and fast fats (it is especially easy to note this effect on the example of sweets or fast food - easily digestible components are quickly transformed into glucose, leading to insulin launch and brutal appetite fights after seemingly dense dinner on sprouting.
A comfortable feeling of satiety is one of the advantages that made a protein diet for such popular weight loss ...
An impressive example is the Atkins diet, which brought together many followers, including among the Hollywood stars.The duration of the "classic" protein diet, based on a strictly prescribed scarce power supply, should not exceed two or four weeks.However, if you understand and accept the basic principle of a protein diet and build your daily diet, avoiding fast carbohydrates and preferring protein, vegetables and fruits, a high protein diet turns into a lifestyle.The main thing is not to forget the second important part of the protein diet, no less important than, in fact, foods.
Protein diet: Movement - Must!
It is known that it is not difficult to lose weight quickly quickly: you just need to stop eating.The harm of this council manifests itself in full when hunger in the name of harmony leads to gluttony at the end of the exhaustive diet and, as a result, a quick return with so much lost weight suffering.
In strict diets (and this is almost half of all existing weight loss diets), markedly limiting the use of any food, including proteins, there is a non -obvious but an insidious effect.With the lack of proteins, the muscles, devoid of "construction material supply" are rapidly succumbing to dystrophic changes.This provides a short -term result in the form of weight loss, however, in the long run, muscle corset "shakes" muscles so that it simply is not able to maintain a good shape, and any weight loss does not lead to the appearance of a beautiful tight body.
Protein diet avoids this risk - when observed, muscle mass hardly receives causes of suffering.However, another point is updated: if a protein with food does much, but the body is not subjected to sufficient and regular physical effort, excessive proteins are unnecessary to restore muscles to form nitrogen compounds.The body is not necessary and is accepted to actively remove them, overloading the kidneys.
Scientific research has shown: a combination of a protein diet with a passive lifestyle leads to the swelling of the kidneys, the growth of collagen shell around the capillaries and the acidification of urine.All these factors cause urinary illnesses.Therefore, doctors are sure: the use of a large amount of protein products should be combined with sufficient flow of water, vegetables and fruits.Fiber, fiber and others that contribute to digestion and detoxification, the components contained the kidney load and minimize the risk of unpleasant "stones" and other diseases.
Any protein diet for weight loss should be accompanied by physical effort.Everyone chooses a lesson to their taste - fitness, bodybuilding training, morning running, aerobic load during the day (simple walk).It is important that non -idle muscles and kidneys do not gem under the oppression of urea.The protein diet in combination with movement will make your body really attractive, not just slender.
In a protein diet, the result comes gradually but stable!
Protein Diet Menu: Protein Rich Douts for Breakfast, Lunch and Dinner
Protein breakfast: inspiration options
- Cottage grain cheese with a spoonful of cream with low fat
- Omelet
- Boiled eggs
- Ham Eggs
- Cooked meat with brown bread
- Kefir or milk, bran and nuts (almonds or cedar)
- Brynza or ricotta with berries
Protein lunch: inspiration options
- Tofu with boiled vegetables
- Steak and Green Salad
- GRILH SEA FRRIES
- Lentils in vegetable broth
- Tyans with beans or beans.
- Kinoa with mushrooms
- Fish fillet with cucumber salad
Protein dinner: inspiration options
- Apple slices or celery with peanut oil
- Yogurt with nuts and berries
- Ground chicken with a vegetable salad and hard cheese
- Bobs with vegetable salad
- Falafel with leaf salad