The protein diet is one of the most popular among those who want to lose weight quickly and effectively, without harming their health.However, opinions differ.With people, convinced that there is simply nothing better for weight loss, there are those who are sure.Others believe that such a nutritional program will end in diseases and quite serious, because proteins in the human body are not the easiest food of assimilation.However, nutritionists think that with reasonable protein consumption, there will be no problem.How to lose weight on protein?
And how many opportunities!
If an ordinary electricity program in order to get rid of excess weight requires a person to limit the diet, a diet on proteins gives access to a wide variety of food.This is a more unknown, because a diversified diet is a guarantee of a person's nutrition and full health.Proteins give us enough energy and create conditions such as the body itself begins to spend fat.They are in meat, fish and plant products - nuts, legumes, vegetables.Eat with protein -enriched foods, a person notes 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 components of food.It's vital for our body.There are many proteins in a living cell.Enzymes are responsible for metabolic processes, others are necessary for the stability of the cytoplasm skeleton.Proteins are involved in immune reaction, metabolism, cell division.Most existing proteins are universal, active in different biochemical processes.We need protein for growth, development, health.Digging proteins is accompanied by the release of essential amino acids that our body cannot generate.
Useful for weight loss, protein nutrition helps prevent a number of health problems associated with a lack of protein.If the nutrient with food comes too little, it harms the liver, violates the hormonal balance and the performance of secretory systems.The lack of protein causes performance deterioration.A person remembers worse, feels tired.Cardi pain, arrhythmia is possible.The lack of protein is particularly dangerous with an increase in physical effort, because the body does not receive the material necessary to restore the muscles.A decrease in the protein concentration in the diet leads to the worst digestibility of other nutrients.
Protein diet: Characteristics
Effective protein diets for weight loss give the plant plant and animal proteins.The former come from soybeans and a number of cereals.Cauces, mushrooms, legumes, nuts and seeds are useful.The film, the berries, the salad and the zucchini are rich in protein.We get animal proteins with milk and products from meat, eggs, fish and sea gifts. Nutritionists have long noticed that such a food program allows you to lose weight in short time.Tests have shown that our body with different degrees of assimilating different types of protein.Among the simplest treatment are with milk and eggs.About 90% of fish and meat proteins are absorbed in a short time.For plant sources, the level of biological availability varies between 60 and 80%.On average, 12% of the calorie content of the diet should be supplied with proteins.The standard is considered to obtain a gram of protein for each kilogram of weight per day.
Middle -up parameters- These are general recommendations.The high budget regime useful when losing weight is built on a different principle.One person first eats food -rich food, but carbohydrates consume as little as possible.This leads to a change in metabolism processes: the accumulated fat reserves are gradually spent, the character quickly loses weight and the result remains stable for a long time.
Why does it work?
Nutritionists who know what a protein diet has conducted surveys to determine the popularity of such a food program.It turned out that from all the food nutrition options, this is precisely what gives almost the longest result - it has entered the top 3. It should be kept in mind that the offal, the meat, the eggs are intense nutrition.Having absorbed this food, a person quickly feels well nourished, the desire to bite something, to chew constantly.The body spends a lot of force for the absorption of protein foods, as proteins are very complex molecules.So that the body can use the arrival protein, it crushes it first on the amino acid blocks, then on the amino acids.This requires time and energy costs.In fact, half of the calories received are spent for the assimilation of proteins.
If a person eats as he is used to, he provides his body with an energy accessible with fats, carbohydrates.If food contains a minimum of these substances, the body is forced to spend fat reserves accumulated earlier.This explains why the diet concentrated on the idea of maximizing protein consumption gives such a rapid and reliable result.
There is enough
By making a detailed menu of protein nutrition for weight loss, by evaluating the number of different nutrients in selected foods, a person quickly understands that only proteins will not be limited to proteins.Most products available to us contain hidden fats with proteins.It will not be possible to completely get rid of carbohydrates.In addition, these extremes are dangerous.Normally, protein nutrition involves minimizing the carbohydrate content, but not a complete rejection.Taking into account the carbohydrates consumed is easier to keep, knowing the carbohydrate index.Given all day, the number of points scored, you can understand how much a person is close to the threshold border, more who cannot be eaten.
Do not reduce the amount of carbohydrates in the food beyond the standard, as they are necessary for the normal absorption of proteins.The properly compiled diet is based on the glycemic level and the idea of stabilizing the sugar content in the blood system.It is only in this way, a person does not suffer from hunger, who so often pursues people who eat sweet and light carbohydrates.
How long is it short
Make a protein menu for themselves, it is taken into account as average, the duration of power according to such a program is two to four weeks.A long period of restrictions in the diet is not recommended.The more rare all the products, the more there is to adhere to such a diet in the short term.However, after plunging into the idea of a weight loss program, you can make a menu and join it for several months or even years.The main thing is to exclude rapid carbohydrates, to focus on protein, to eat more herbs and fresh fruit.Such a diet becomes a lifestyle and helps keep the body in perfect condition.
Strict regimes and their gaps
We all know: to lose weight very quickly, you need to refuse food.Fasting, however, almost always leads a period of immoderate consumption of large volumes of food.First of all, the body is exhausted because of the diet, then suffers even more from the consequences and quickly returns to the previous forms, even gain more.Most of the men's known menu for very rapid weight loss (protein diets and not only) is based on reducing food consumption.The lack of protein, however, leads to dystrophy of muscle tissue.Indeed, for a short period, the weight decreases, but the muscle corset loses its resistance and its 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 properly for a week, the protein diet will not cause muscle dystrophy.This is due to the reception of the proteins that our body therefore needs.On the other hand, if there is a lot of protein in the diet and the body does not receive physical activity, excess protein turns into nitrogen substances that are not necessary for the body.They are eliminated by the kidneys;The load on this organ increases sharply.
The tests have proven that a protein diet with a passive lifestyle can cause renal edema, an increase in the vascular collagen shell.The consequence is the appearance of kidney stones.After having evaluated these risks, nutritionists advise the consumption of the abundance of proteins in combination with an abundant drink.The diet is necessarily diluted with vegetables, fruits.Liquid and food fibers stimulate digestion and lower the load on the kidneys.This reduces the risk of complications.
It is best to combine a diet and physical activity.The courses are chosen by their capacities and their interests.You can do bodybuilding, physical shape, run in the morning or walk a lot throughout the day.The main thing is to give the muscles in charge, thus securing the kidneys.Mobile life and the abundance of protein on the menu are a great way to give you a beautiful thin body.
And what to eat?
Consider several useful dishes that can be activated during a weight loss period on a protein diet in the menu.For each day, they choose what is today to 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.
What to eat in the morning?
We therefore form a diet for a week.The protein diet allows breakfast:
- Grain chalet cheese with low -level cream content in fat;
- omelette;
- brine cheese, ricotta with berries;
- Bran;
- nut;
- Kéfir, milk;
- boiled meat;
- whole wheat bread;
- Hard eggs or scrambled eggs with food meat.
What about lunch?
The second main meal is served:
You can cook the fishing nets and fix with a cucumber salad.A good option is to make ox from poultry meat and serve them with beans.You can replace beans with beans.A very tasty option is a lentil stew prepared on the vegetable broth.
What to do in the evening?
By forming a protein diet menu, it is worth looking at the yogurt recipe at home.It is made with bays or fresh nuts.You can request the celery or apple slices dinner with peanuts.Chicken fillet at the Fly and healthy, which is served with hard cheese and fresh salad.The Falafel is suitable for dinner - it is served with a salad of leaves;You can make a hamburger from legumes.It is good with vegetables.
Weekly menu: example
Thus, a protein diet was chosen for weight loss.The one -week menu can be compiled by focusing on the next level.You can combine different days given, as well as adding additional meals so that there are five or six day.
The first day
- For breakfast, 100 g of cottage cheese and an apple eats, drink unsweetened green tea.
- 200 g of chicken and cabbage salad are served for lunch.
- Half a liter of kefir is served for dinner.
The second day
- The first meal is an omelet with tomatoes prepared from a pair of rural eggs.
- For dinner, 300 g of fish are cooked, they eat an apple.
- For dinner, a tomato salad with herbs is made.Note with olive oil.
The third day
- For breakfast - yogurt and apple, a cup of unwelling green tea.
- The second meal is 200 g of chicken net and orange.
- The third meal is a cucumber salad with crab sticks.
Fourth day
- For breakfast, you can serve the oatmeal cooked on the water and eat an apple.
- The second meal is a boiled or cooked fish and grapefruit.
- Boil 200 g of shrimp for dinner and a glass of green tea is drunk.
The fifth day
- Another version of the daily diet involves the start of the day with 300 g of fruit and domestic yogurt salad.
- Boil a vegetable soup for lunch and an apple is served.
- In the evening, they eat grapefruit and 200 g of low -fat cottage cheese.
The sixth day
- You can prepare a few hard eggs for breakfast and eat orange.
- Three cheese cakes are prepared for lunch and drink a glass of kefir.
- 200 g prepared food meat and cabbage salad with radish are recommended for dinner.
Maybe or not?
You should not immediately "rush into battle": it is reasonable to discover first if the protein diet is suitable for weight loss.The menu, as indicated above, has a number of features associated with body biochemistry which receives a lot of protein.Consequently, there are certain restrictions on such a regime.Usually this diet is only advised to healthy people.Such a diet is prohibited for children and the elderly.If a general body examination shows the lack of problems, you can eat according to such a program.Speakers and patients with various chronic diseases are not recommended for protein nutrition.It is advisable to consult a doctor first, only to change the diet.
On the risks
Prolonged use of high white food, in particular with negligence of contraindications, can cause a number of undesirable consequences.If during the protein diet for weight loss, the menu is ill -balanced, a person does not receive carbohydrates, he is quickly tired and weak.Sometimes bad nutrition in combination with a passive lifestyle leads to heart or vascular disorders.This is particularly dangerous if a person eats little fiber.
Proteins need a support system, but too much protein volume leads to a leachate of the body calcium.The bone density is reduced.To avoid such consequences, when compilation of a protein diet menu, complete the enriched calcium diet.Typical examples - milk and food from there.None of them believes that, in the context of high white nutrition, the danger of cancer increases.Official medicine has not found proof of this hypothesis.If there is already a cancer disease, such a program is prohibited - you must discuss with the attending physician the number of proteins necessary for the patient.
Status and risks
The useful protein diet for losing weight implies the use of fairly difficult food, so after a meal, there can be heaviness in the stomach, problems with stool and bad breath.An increase in the volume of dietary fiber in food generally helps to solve the problem.If a person eats too little vegetables, fruits, cereals, the danger of any higher complications.
A poorly thought out menu leads to a worst condition of the body, which is particularly pronounced with kidney problems even before losing weight.Observations have proven that with prolonged respect for a protein diet and a well -balanced diet, no health problem appears.
Safety rules
In order for the protein diet to lose weight does not cause unpleasant consequences, you should lose weight correctly, reasonably, without extremes.You cannot refuse dietary fiber, which means that the menu must have fruits and vegetables, berries and cereals.It does not hurt to speak first with a nutritionist, because the balance of nutrition is the main rule to maintain the health of the body.During weight loss, with a certain regularity, you must make an appointment with the doctor to control.