A protein diet is an obvious favorite among dietary plans that promote weight loss.However, in any discussion, stakeholders are extraordinarily different from two camps: some idolatry the rapid effect of the protein diet and the simplicity of its protection, while others are full of skepticism due to the possible health problems caused by proteins.Everything is right in its own way, but a protein diet can be an excellent tool for weight loss if you can use it.
The protein diet conquers with its diversity!Valuable proteins that promote the body's load and force it to spend on the hated fat stored on the thigh, containing meat, fish, eggs, nuts, even in legumes and vegetables.Given that the appetite for the protein diet is naturally reduced, you can eventually get to lose weight quietly and like gourmets.
Protein Diet: Who is in the title role?
No one can make a discovery, suggesting that the main component of a protein diet is protein (just talking - protein).Protein is the most important macronutrigic, that is, one of the main foods necessary for human life.Proteins are also called proteins, and in turn, many polypeptids are proteins, as alpha amino acids in the molecular composition are connected to a stable peptide connection.
In cells of living creatures, protein roles are very diverse.Enzyme proteins are responsible for biochemistry and metabolism;Other types of protein are used in the formation and maintenance of cytocleton integrity (the "frame" of the cytoplasm in multi -cell).
Proteins participate in immune reactions, exchange data between cells and their division.Most proteins use different fronts of the body at the same time.The human body needs a lot of amino acids for development, growth and health, but not all of them can synthesize independently.Thus, protein foods are so important: proteins in the enzyme digestion, to become amino acids, which are part of the human body's own proteins, or even more, which emphasizes the energy that is necessary to continue life.
Inadequate flow of protein with foods causes various malfunctions in the functioning of the internal organs: liver structure, hormonal background, cycle of functioning of secretory organs.Protein deficiency can also be manifested in reduced performance, poor memory, constant fatigue, pain in the heart and arrhythmias.It is especially dangerous to refrain from protein at a high level of physical activity - nowhere is the body to maintain the muscles.In addition, a low -protein -containing diet is canceled to enjoy other maconates: with a lack of enzymes, many acids and vitamins are simply not absorbed.
The protein diet for rapid weight loss includes the extraction of proteins from two main sources - the plant (soy, some types of grains, such as gluten free films, beans, walnuts and seeds, lentils, mushrooms, berries, zucchini, sheet, color cabbage) and fish, fish, seafood).
Eating experts have found that the body absorbs proteins in a heterogeneous item: for example, milk and eggs are the most bioavailable (their protein is almost completely absorbed), the meat and fish are "transferred to the business" by about 90%, and the digestive percentage in plant proteins varies from 60 to 80%.It is generally accepted that the share of proteins in the daily menu should be about 12%.
In grams, the daily need for proteins can be present in 1 g protein formula = 1 kg weight.
This is an example of a medium, balanced parameter.However, the protein diet is built on the main use of food -rich foods in the carbohydrate menu in the light of extremely low content.This construction of diet reprograms is metabolism on the reserves of accumulated fat reserves and allow you to lose weight quickly and long.How is it going?
Protein Diet: Fat, Your Rainy Day!
The protein diet was introduced in the evaluation of the American Clinical Nutrition Journal as one of the longest results in three diets.At the same time, the author's specific nutrition plan was not evaluated, but on the general principle of the organization of the organization: many proteins, several carbohydrates.
Meat, eggs, fertile are not in vain "heavy food".First of all, they can really quickly ensure the feeling of healing and, most importantly, subject to diet for weight loss, helping to forget the obsessed desire to burn for a long time.
Secondly, protein digestion is easy to assign to the body.The complex molecular structure of the protein creates a process of "go to all stops": to make the body use protein, it is "crushed" in short amino acid chains, and as separate amino acids.This requires enzymes, time and effort that consumed a great deal of energy.
Amazing fact: To study protein, the body uses almost half of its caloric meaning!
By adhering to "traditional" diets, people get rapid and affordable energy from carbon and fats.If this macronutrigic intake with food is dramatically reduced, as it is to lose weight on the protein diet, the body threatens to spend fats in the rainy day.Therefore, for fast and radical weight adjustments, a protein diet is considered, undoubtedly, most effective.This biological principle of metabolism change is used to explain the effect of its author's nutrition, such as Dr. Osama Ham, the creator of a chemical diet.
Almost all protein foods contain hidden fat, in addition, a diet completely devoid of carbohydrates is very dangerous to health - in the protein diet, the amount of carbon is maximized, but they are not completely excluded.In the Kremlin protein diet, incoming carbohydrates are arranged according to the simple mathematical principle - each product is assigned to its own carbohydrate index dots.To get a lot of protein and at the same time not exaggerating carbohydrates, follow the Kremlin diet just to calculate these units during the day.
A modest amount of carbon in terms of protein diet to lose weight should not be avoided for another reason - if carbohydrates come with a small amount of protein, then their assimilation naturally slows down.Thus, a protein diet during the day at the level of the glycemic index of the aggregate of products, which helps to stabilize blood sugar levels.This will enable hunger flashes, along with the use of fast carbohydrates and fats (especially such an effect on the example of sweets or fast food - easily digestive components are rapidly transformed into glucose, leading to insulin release and cruel appetite).
A comfortable feeling of healing is one of the advantages that made a protein diet so popular ...
An amazing example is the Atkins diet, which gathered many followers, including Hollywood stars.The duration of a "classic" protein diet, based on a strictly established power supply, should not exceed two or four weeks.However, if you understand and get the basic principle of a protein diet and build your daily diet, avoid fast carbohydrates and the advantage of proteins, vegetables and fruits, a high protein diet.The main thing is not to forget the second important part of the protein diet, no less important than in fact, food.
Protein Diet: Movement - Must!
It is known that it is not difficult to lose weight quickly: you just have to stop eating.The harmful effects of these tips are fully expressed when hunger in the name of harmony causes a comprehensive diet at the end of the glutton and, as a result, a quick return to lost weight with such suffering.
In strict diets (and it is almost half of the diet for weight loss), it dramatically restricts the use of any food, including proteins, with no obvious but more insidious effect.With the lack of protein, the muscles, "from the supply of building material", quickly obey dystrophic changes.This gives a short result in the form of weight loss, however, in the long run, the muscle corset "shakes" the muscles so that it simply cannot maintain a good shape, and weight loss does not cause a beautiful tightened body appearance.
The protein diet will avoid this risk - when it is observed, the muscle mass virtually does not take on the causes of suffering.However, another point is realized: if the food protein does a lot, but the body is not sufficient and regular physical effort, excessive proteins are undesirable for muscle recovery, to create nitrogen compounds.The body is not required and they are actively removed, kidney overload.
Scientific studies have shown: A combination of protein diet with a passive lifestyle causes kidney edema, an increase in collagen shells around the capillaries, and uric acidity.All of these factors provoke urinary disease.Therefore, doctors are convinced: the use of large quantities of protein products should be combined with sufficient flow of water, vegetables and fruits.Liquid, fiber, etc., which promote digestion and detoxification, the components contain kidney loads and reduce the risk of unpleasant "stones" and other diseases.
For weight loss, any protein diet should be accompanied by physical effort.Everyone chooses a lesson at their option - fitness, bodybuilding training, morning running, aerobic loading during the day (easy walk).It is important that the muscles are not idle, and the kidneys do not complain under the urea oppression.With a protein diet, your body will make your body really attractive, not just weak.
The result of the protein diet is gradually coming, but stable!
Protein Diet menu: Protein dishes for breakfast, lunch and dinner
Protein Breakfast: Inspiration options
- Cereal curd, with a spoonful of low -sour cream
- Omelet
- Cooked eggs
- Eggs with ham
- Boiled meat with whole grain bread
- Kefir or milk, bran and nuts (almonds or cedar)
- Brynza or ricotta berries
Protein lunch: Inspiration options
- Tofu with stewed vegetables
- Steak and green salad
- Grilled seafood
- Lentils in vegetable broth
- Tyans beans or beans.
- Movie with mushrooms
- Fish fillet-brille cucumber with salad
Protein Dinner: Inspiration options
- Apple or celery slices with peanut oil
- Yogurt with walnuts and berries
- Land chicken with lettuce vegetables and solid cheese
- Bobokars with a vegetable salad
- Falafel with a leaf salad