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.Along with people, convinced that there is simply nothing better to lose weight, there are those who are sure of the opposite.Others believe that such a food program will end with disease and quite severe, since proteins for the human body are not the easiest food in assimilation.However, nutritionists believe that there will be no problems with reasonable protein consumption.How to lose weight on protein?
And how many opportunities!
If a regular power program, to get rid of excess weight, forces a person to limit the diet, the protein diet gives access to a huge variety of food.This is an undeniable plus as a varied diet is a guarantee for a person's full nutrition and health.Proteins give us enough energy and create such conditions that the body itself begins to spend fat.They are in meat, fish and plant products - nuts, legumes, vegetables.Feeding with protein -enriched food, one 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 supply program is protein.It is a nutrient, one of the main components of food.It is vital to our body.There are many proteins in a living cell.Enzymes are responsible for metabolic processes, others are necessary for the stability of the skeleton of the cytoplasm.Proteins are involved in the immune response, metabolism, cell division.Most of the existing proteins are universal, active in various biochemical processes.We need protein for growth, development, health.Protein digging is accompanied by the release of basic 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 nutritional with food comes too little, it harms the liver, it disrupts the hormonal balance and the functioning of the secretory systems.Lack of proteins causes a deterioration of productivity.One remembers worse, feels tired.Cardy pain, arrhythmia are possible.The lack of protein is especially dangerous in increased physical activity as the body does not receive the necessary material to restore the muscles.Reducing the protein concentration in the diet leads to the more absorption of other nutrients.
Protein Diet: Characteristics
Effective protein diets for weight loss give the human body and animal protein.The first comes from soy and a number of cereals.Coats, mushrooms, legumes, nuts and seeds are useful.The film, fruits, salad and zucchini are rich in protein.We get animal proteins with milk and products made from it from meat, eggs, fish and gifts at sea.Nutritionists have long noticed that such a food program allows you to effectively lose weight in a short time.Tests show that our body with varying degrees of efficiency assimilates different types of protein.Among the simplest of processing are they come with milk and eggs.About 90% of the protein of fish and meat is absorbed in a short time.For plant sources, the level of biological availability varies between 60-80%.On average, 12% of the calorie content of the diet should be supplied with proteins.It is believed that the norm is obtained one gram of protein per kilogram weight daily.
Average parameters- These are general recommendations.The high -budget diet, useful in weight loss, is built on a different principle.One eats first of all protein -rich foods, but carbohydrates consume as much as possible.This leads to a change in the processes of metabolism: the accumulated fat reserves are gradually consumed, the character loses weight quickly and the result remains stable for a long time.
Why does it work?
Nutritionists who know well what a protein diet has been conducting polls to determine the popularity of such a food program.It turns out that of all variants of nutritional eating, this is exactly the longest result-he has entered the top 3.After absorbing this food, one quickly feels well fed, the desire to bite something, chewing endlessly.The body consumes a lot of strength to absorb protein foods as proteins are very complex molecules.In order for the body to use the arrival protein, it first lubricates it on amino acid blocks, then on amino acids.This takes time and costs for energy.In fact, half of the calories they obtained are consumed for protein assimilation.
If a person eats as he is used to, he provides his body with affordable energy with fat, carbohydrates.If the food contains a minimum of such substances, the body is forced to spend greasy reserves accumulated earlier.This explains why a diet focused on the idea of increasing protein consumption gives such a quick and reliable result.
There is enough
By preparing a detailed menu for feeding proteins for weight loss, evaluating the number of different nutrients in the chosen food, one quickly realizes that only proteins will not be limited to proteins.Most of the products available for us contain hidden fats along with protein.It will not be possible to completely get rid of carbohydrates.In addition, such extremes are dangerous.Usually, protein nutrition involves minimizing carbohydrate content, but not complete rejection of them.Consumption of carbohydrates consumed is easiest to preserve, knowing the carbohydrate index.Given throughout the day, how many points are scored, you can understand how close a person is to the threshold, more that cannot be eaten.
Do not reduce the amount of carbohydrates in the diet above normal, as they are necessary for the normal absorption of proteins.A properly constructed diet is based on the level of glycemia and the idea of stabilizing the sugar content of the blood system.Only in this way one does not suffer from hunger, so he often pursues people who eat sweet and light carbohydrates.
How long is it short
Creating a protein menu for yourself, it is taken into account that the average power duration according to such a program is two to four weeks.Long duration of diet restrictions is not recommended.The more short the set of products, the shorter it adheres to such a diet.However, by deepening the idea of a weight loss program, you can make a menu for yourself and stick it for many months or even years.The main thing is to exclude fast carbohydrates, focus on proteins, eat more fresh herbs and fruits.Such a diet becomes a way of life and helps keep the body in perfect shape.
Strict diets and their disadvantages
We all know: in order to lose weight very quickly, you have to refuse food.However, post almost always leads a period of immodest consumption of large volumes of food.First, the body is exhausted because of the diet, then suffers even more from the consequences and quickly returns to previous forms or even earns more.The greater part of the menu, known to us for very rapid weight loss (protein diets, not only), is based on a reduction in food consumption.However, the lack of proteins leads to dystrophy of muscle tissue.In fact, the weight decreases in a short time, but the muscular corset loses its resistance and stability, it cannot support the body.Under 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 muscular dystrophy.This is due to the production of proteins that our body needs.On the other hand, if there is a lot of protein in the diet and the body does not receive physical activity, excess proteins are converted to nitrogen substances that are not necessary for the body.They are eliminated from the kidneys;The load on this organ is sharply increasing.
Tests have shown that a protein diet with a passive lifestyle can provoke renal edema, enlargement of the vascular sheath of collagen.The consequence is the appearance of kidney stones.After evaluating these risks, nutritionists advise to consume the abundance of proteins in combination with an abundant drink.The diet is necessarily diluted with vegetables, fruits.Liquid and dietary fibers stimulate digestion and reduce the load on the kidneys.This reduces the risks of complications.
It is best to combine diet and physical activity.The classes are selected from their capabilities and interests.You can do bodybuilding, fitness, run in the morning, or walk a lot throughout the day.The main thing is to give the muscles the load, thus providing the kidneys.Mobile life and the abundance of protein on the menu is a great way to give yourself a beautiful, slender body.
And what to eat?
Consider some useful dishes that can be included for a period of weight loss on a protein diet on the menu.For each day, they choose what is today to taste.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 should I eat in the morning?
So, we form a diet in a week.The protein diet allows breakfast:
- Grain villa with sour cream low levels of fat;
- omelette;
- Brine cheese, berry ricotta;
- Bran;
- nuts;
- Kefir, milk;
- cooked meat;
- Whole wheat bread;
- Boiled eggs or scrambled eggs with dietary meat.
And for lunch?
The second main meal is served:
You can cook fishing fillets and place with cucumber salad.It is a good option to make beef from homemade meat and serve them with beans.You can replace beans with beans.A very tasty option is a lens stew prepared on vegetable broth.
What should I do in the evening?
By forming a protein diet menu, it's worth a closer look at the home yogurt recipe.It is made with fresh fruits or nuts.You can apply for celery dinner or apple slices with peanuts.Delicious and healthy baked chicken fillet, which is served with hard cheese and fresh salad.Falafel is suitable for dinner - served with leaf salad;You can make a bean plants burger.He is good with vegetables.
Weekly menu: Example
So a protein diet for weight loss is chosen.The menu for one week can be drawn up by focusing on the next plan.You can combine different days as well as add extra dishes so that there are five or six per day.
The first day
- For breakfast, 100 g of cottage cheese and one apple, drink green unsweetened tea.
- 200 g of chicken and cabbage salad is served for lunch.
- Half a liter of kefir is served for dinner.
The second day
- The first meal is an omelette with tomatoes made from a pair of rural eggs.
- For dinner, 300 g of fish are stewed, they eat an apple.
- For dinner, a herb tomato salad is made.Charge with olive oil.
The third day
- For breakfast - yogurt and apple, a glass of unsweetened green tea.
- The second meal is 200 g of chicken fillet and orange.
- The third meal is crab cucumber salad.
Fourth day
- For breakfast you can serve oatmeal prepared on the water and eat an apple.
- The second meal is boiled or boiled fish and grapefruit.
- Boil 200 g of shrimp for dinner and a glass of green tea is drunk.
Fifth day
- Another version of the daily diet involves the beginning of the day with 300 g of fruit salad and homemade yogurt.
- Boil vegetable soup for lunch and serve an apple.
- In the evening, they eat grapefruit and 200 g of low some cheese.
The sixth day
- You can prepare a few boiled eggs for breakfast and eat orange.
- Three cheesecakes are made for lunch and drink a glass of kefir.
- 200 g dietary meat is recommended for dinner.
Can it or not?
You should not immediately "rush into battle": it is reasonable to first find out if the protein diet is suitable for weight loss.The menu, as indicated above, has a number of functions related to body biochemistry, which receives many proteins.As a result, there are some restrictions on such a diet.Usually this diet is only recommended for 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.Pregnant and patients with various chronic diseases are not recommended to feed protein.It is advisable to consult a doctor first, only then change the diet.
For the risks
Prolonged use of high white foods, especially with the neglect of contraindications, can cause a number of unwanted consequences.If during the protein diet the menu is poorly balanced, one does not receive carbohydrates, it is quickly tired and weak.Sometimes malnutrition in combination with a passive lifestyle leads to heart or vascular disorders.This is especially dangerous if a person eats a little fiber.
Proteins need a supporting system, but too much protein volume leads to calcium extraction from the body.Bone density is reduced.To avoid such consequences, when you compile a protein diet menu, complement the diet enriched with calcium.Typical examples - milk and foods prepared by it.None of them believes that against the background of high eating, the risk of cancer is increasing.Official medicine did not find evidence of this hypothesis.If there is already a cancer, such a program is prohibited - you should discuss with your doctor how many proteins are needed for the patient.
Status and risks
The protein diet, useful for weight loss, involves the use of quite difficult foods, so after eating it can have a weight in the stomach, problems with stool and bad breath.Increasing the volume of dietary fibers in food usually helps to solve the problem.If a person eats too little vegetables, fruits, cereals, the danger of higher complications.
The menu with a bad thought -Oout leads to the worst condition of the body, which is especially pronounced with kidney problems, even before weakening.Observations have shown that with prolonged adherence to a protein diet and a well -balanced diet, no health problems occur.
Safety rules
So that the protein diet practiced for weight loss does not cause unpleasant consequences, you should lose weight properly, reasonably, without extremes.You cannot refuse dietary fiber, which means that the menu should have fruits and vegetables, berries and cereals.It does not hurt to speak with a nutritionist first, since the balance of nutrition is the basic rule for maintaining the health of the body.During weight loss, with some regularity, you should come to a meeting with your doctor to control.