The protein diet is one of the most popular diets for those who want to lose weight quickly and effectively without damaging their health.However, there are differences of opinion.With people, be sure that nothing is better than losing weight, and some people can be sure of the opposite.Others believe that such nutritional programs will end with disease and serious illness because the body's protein is not the easiest food in assimilation.However, nutritionists believe that with reasonable protein consumption, there will be no problems.How to lose weight on protein?
How many opportunities are there!
If a regular power plan is to get rid of excessive weight, a protein diet can get a variety of foods.This is undoubtedly an unquestionable advantage, because a diverse diet can guarantee a person's full nutrition and health.Protein provides us with enough energy and creates this condition that the body itself starts to spend fat.They are in meat, fish and plant products - nuts, beans, vegetables.When a person eats foods rich in protein, people notice a decrease in appetite.This allows you to lose weight, enjoy food and be hungry.
Chemistry and Biology
The main component of the power program is proteins.This is a nutrient that is one of the main components of food.This is crucial to our bodies.There are many proteins in living cells.Enzymes are the cause of metabolic processes, while other enzymes are necessary for the stability of the cytoplasmic bone.Proteins are involved in immune responses, metabolism, and cell division.Most existing proteins are common and active in different biochemical processes.We need protein to grow, develop, and be healthy.Mining out proteins is accompanied by the release of essential amino acids that our body cannot produce.
Protein nutrition is useful for weight loss and helps prevent many health problems associated with protein deficiency.If the food has too little nutrient content, it can damage the liver and violate the performance of the hormonal balance and secretion system.Lack of protein can lead to worsening of performance.It is worse for a person to remember and feel tired.Heart pain, heart arrhythmia.Increased physical fatigue that is lacking in protein is particularly dangerous because the body does not receive the materials needed to restore muscles.A decrease in protein concentration in the diet can lead to the worst digestibility of other nutrients.
Protein Diet: Characteristics
An effective weight loss protein diet can provide animal and plant protein in humans.The former comes from soybeans and many grains.Dauk, mushrooms, beans, nuts and seeds are useful.Films, berries, salads and zucchini are rich in protein.We get animal protein with milk and products from gifts from meat, eggs, fish and ocean.Nutritionists have long noticed that such food plans allow you to lose weight effectively in a short period of time.Tests show that our bodies have varying degrees of effectiveness and can absorb different types of proteins.The simplest processing includes milk and eggs.About 90% of the protein in fish and meat are absorbed in a short period of time.For plant sources, bioavailability levels vary between 60-80%.On average, protein should be provided for 12% of the calorie content of your diet.The specification is considered to obtain one gram of protein per kilogram of weight per day.
Average parameters- These are general suggestions.A high-budget diet is useful when losing weight.A person eats foods rich in protein first, but consumes as little carbohydrates as possible.This leads to changes in the metabolic process: the accumulated fat reserves are gradually consumed, and the role will soon lose weight, resulting in a long-term stability.
Why does it work?
Nutritionists who know a good protein diet have conducted polls to determine the popularity of this food program.It turns out that of all the choices for dietary nutrition, that is exactly what gives the longest results - making it to the top three.It should be remembered that internal organs, meat, and eggs are heavy nutrients.After absorbing this food, a person will soon feel full, desire to bite something, and chew endlessly.The human body spends a lot of effort on absorbing protein foods, because protein is a very complex molecule.To allow the body to use the arrived protein, it first crushes it onto the amino acid block and then crushes it onto the amino acid.This takes time and energy costs.In fact, half of the calories received from it are used to assimilate proteins.
If a person eats like he is used to, he will provide the body with access to fat, carbohydrates.If the food contains at least this substance, the carcasses are forced to spend earlier accumulation of fat reserves.This explains why diet focuses on the idea of maximizing protein consumption, resulting in such fast, reliable results.
That's enough
For weight loss, assess the amount of different nutrients in selected foods, and make a detailed protein nutrition menu, one will quickly understand that only protein is not limited to protein.Most of the products we have available contain hidden fats and proteins.It is impossible to get rid of carbohydrates completely.In addition, this extreme is dangerous.Generally, protein nutrition involves minimizing carbohydrates, but not completely rejecting them.Understand the carbohydrates consumed, and understand the carbohydrate index.Considering how many points you score throughout the day, you can understand how close a person is to the threshold boundary and that more things are inedible.
Do not reduce the amount of carbohydrates in your diet beyond the norm, as they are necessary for normal absorption of protein.A properly aggregated diet is based on the idea of blood sugar levels and stabilizing sugar content in the blood system.Only in this way can one person not be hungry, so he often pursues those who eat sweet and light carbohydrates.
short time
Considering making your own protein menu, it can be considered that the average power duration of this program is two to four weeks.Long-term restrictions are not recommended in diet.The scarcity of a group of products, the shorter the adhesion to this diet.But delving into the idea of a weight loss plan, you can make menus for yourself and follow them for months or even years.The main thing is to exclude fast carbohydrates, focus on protein, and eat more fresh herbs and fruits.Such a diet becomes a lifestyle that helps maintain the perfect state of the body.
Strict diet and its disadvantages
We all know: In order to lose weight quickly, you need to reject food.However, fasting almost always results in a period of inappropriate amounts of food.First, exhausted due to diet, then the pain caused by the consequences is greater and quickly restored to its former form, even more.We are known for very fast weight loss (protein diet, not only) for most menus based on reducing food consumption.However, lack of protein can lead to dystrophy of muscle tissue.In fact, in a very short time, the weight was lost, but the muscle corset lost its resistance and stability and could not support the body.Under such conditions, you cannot dream of a beautiful character.
Not everything is so sad
If you make a menu for a week correctly, a protein diet will not cause muscle dystrophy.This is due to the protein our bodies need to receive.On the other hand, if there is a lot of protein in the diet and the body is not receiving physical exercise, the excess protein will become nitrogen that the body does not need.They are eliminated by the kidneys.The load on this organ increases dramatically.
These tests demonstrate that a protein diet with a passive lifestyle can cause renal edema, which increases vascular collagen shells.The result is the appearance of kidney stones.After evaluating these risks, nutritionists recommend combining rich protein with large amounts of beverages.The diet must be diluted with vegetables and fruits.Liquids and dietary fiber stimulate digestion and reduces the load on the kidneys.This reduces the risk of complications.
It is best to combine diet and physical exercise.Courses are chosen based on their abilities and interests.You can do bodybuilding, exercise, run in the morning or walk all day.The most important thing is to load the muscles and fix the kidneys.Mobile life and abundant protein on the menu are a great way to give yourself a beautiful and slender body.
What to eat?
Consider several useful dishes that can be used for a period of weight loss in the protein diet on the menu.Every day they choose what they like today.The following dishes can be mixed at your discretion.We group them into groups: some are more suitable for breakfast, while others can be lunched at lunch.
What to eat in the morning?
So we eat for a week.A protein diet allows breakfast:
- Low levels of fat content in cereal cheese and sour cream;
- Fried eggs;
- salt cheese, ricotta and berries;
- bran;
- nut;
- kefir, milk;
- Cook meat;
- Whole wheat bread;
- Boil or scrambled eggs with dietary meat.
And lunch?
The second main meal offers:
You can cook fish fillets and sprinkle a pile of cucumbers.A good option is to make beef from poultry and provide them with beans.You can use beans instead of beans.A very delicious option is a stew of lentils prepared with vegetable soup.
What to do at night?
By forming a protein diet menu, it is worth a closer look – making a yogurt recipe.It is made with fresh berries or nuts.You can apply for dinner with celery or peanut and apple slices.Delicious and healthy grilled chicken slices with hard cheese and fresh salad.Falafel is suitable for dinner - with leaf salad; you can make burgers with beans.He is very good with vegetables.
Weekly Menu: Example
Therefore, a protein diet has been chosen to lose weight.A week's menu can be compiled by following the next plan.You can combine different days together and add extra meals so there are five or six of them that day.
Day 1
- For breakfast, eat 100 grams of cheese and an apple and drink green unsweetened tea.
- 200g chicken and cabbage salad are served for lunch.
- Half litre of kefir is served for dinner.
the next day
- The first meal was an omelette with a pair of tomatoes made from country eggs.
- At dinner, 300 grams of fish were stewed and they ate an apple.
- For dinner, a tomato-inner glass salad was made.Refresh with olive oil.
Day 3
- Breakfast - yogurt and apples, a cup of unsweetened green tea.
- The second meal was 200g slices of chicken and orange.
- The third meal was a cucumber salad with crab sticks.
Day 4
- For breakfast, you can cook oatmeal on water and eat apples.
- The second meal is boiled or cooked fish and grapefruit.
- Cook 200g of shrimp for dinner and drink a cup of green tea.
Day 5
- Another version of the daily diet involves the beginning of the day, with 300 grams of fruit salad and home yogurt.
- Bring the vegetable soup to a boil for lunch and serve an apple.
- At night, they eat grapefruit and 200 grams of low-fat cheese.
Day 6
- You can prepare a few boiled eggs for breakfast and then eat orange.
- Three cheesecakes for lunch and a cup of kefir.
- It is recommended to prepare 200 grams of dietary meat and toast salad for dinner.
May I?
You shouldn't be "rushing to fight" right away: it's reasonable to find out if a protein diet is suitable for weight loss.As mentioned above, the menu has many human biochemical related functions that receive large amounts of protein.As a result, this diet has some limitations.Usually, this diet is only for healthy people.Children and the elderly are prohibited from eating like this.If a general examination of the body indicates a lack of problem, you can eat according to such a plan.Protein nutrition is not recommended for pregnant women and patients with various chronic diseases.It is recommended to consult a doctor first and then change your diet.
About risk
Long-term use of high-white foods, especially neglecting contraindications, will have many adverse consequences.If the menu balance is poor during protein weight loss, a person will not receive carbohydrates and he will soon become tired and weak.Sometimes, incorrect nutrition combined with a passive lifestyle can lead to heart or vascular disease.This is especially dangerous if a person eats less fiber.
Protein requires an auxiliary system, but excessive protein volume can cause calcium to leaching from the body.The density of the bones is reduced.To avoid this consequence, supplement a calcium-rich diet when compiling the protein diet menu.Typical examples - Milk and its food made from it.Neither of them believes that cancer is at increased risk in the context of high white nutrition.Official medicine has found no evidence of this hypothesis.If a cancerous disease is already present, such procedures are prohibited - you need to discuss with the attending physician how much protein the patient needs.
Identity and Risk
A protein diet that is useful for weight loss involves using rather difficult foods, so there may be heavy foods in the stomach after a meal, feces problems and poor breathing.Increased amount of dietary fiber in foods often helps solve the problem.If a person eats vegetables, fruits, and grains, the risk of any complication is higher.
A menu of improper thought can lead to the worst physical condition, and kidney problems are especially noticeable even before losing weight.Observations prove that with long-term observation of protein diet and a balanced diet, there are no health problems.
Safety rules
Therefore, a protein diet implemented for weight loss does not cause unpleasant consequences and you need to lose weight correctly and reasonably without extremes.You can't refuse dietary fiber, which means the menu should have fruits and vegetables, berries and cereals.It doesn’t hurt to talk to a nutritionist for the first time, because nutritional balance is the main rule for maintaining good health.During weight loss, there is a certain regularity and you should make an appointment with your doctor.