The protein diet is one of the most popular among those who want to lose weight quickly and effectively, without damaging their health.However, opinions diverge.Together with people, convinced that there is simply nothing better for weight loss, there are those who are sure of the opposite.Others believe that such a nutritional program will end with diseases and rather serious, because proteins for the human body are not the easiest food for assimilation.However, nutritionists believe that with a reasonable consumption of protein there are no problems.How to lose weight on proteins?
And how many opportunities!
If a normal power program to get rid of excess weight forces a person to limit the diet, a diet on proteins gives access to a great variety of food.This is a further undoubted, because a diversified diet is a guarantee of the full nutrition and health of a person.Proteins give us enough energy and create conditions that the body itself begins to spend fat.They are in meat, fish and vegetable products: walnuts, legumes, vegetables.Eating with food enriched with proteins, a person detects a decrease in appetite.This allows you to lose weight, enjoy the food and not to suffer from hunger.
Chemistry and biology
The main component of the Potenza program is the protein.This is a nourishing, one of the main components of food.It is 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 the immune reaction, metabolism, cell division.Most existing proteins are universal, active in different biochemical processes.We need protein for growth, development, health.The excavation of the proteins is accompanied by the release of essential amino acids that our body cannot generate.
Useful for weight loss, protein nutrition helps prevent a series of health problems associated with the lack of protein.If the nourishing with food comes too little, damages the liver, violates the hormonal balance and the performance of the secretory systems.The lack of proteins causes a deterioration of performance.A person remembers worse, he feels tired.Cardi pains, arrhythmia are possible.The lack of protein is particularly dangerous with an increase in physical effort, since the body does not receive the necessary material to restore the muscles.A decrease in the concentration of protein in the diet leads to the worst digestibility of other nutrients.
Protein diet: features
Effective protein diets for weight loss damage to human body plants and animal proteins.The first come from soybean and a series of cereals.Cauces, mushrooms, legumes, walnuts and seeds are useful.Films, berries, salad and zucchini are rich in protein.We receive animal proteins with milk and produced from it, from meat, eggs, fish and the gifts of the sea.Nutritionists have long noticed that such a food program allows you to lose weight effectively in a short time.The tests have shown that our body with various degrees of efficacy assimilates different types of proteins.Among the simplest of the processing are to arrive 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 60-80%.On average, 12% of the caloric diet content should be provided with proteins.The norm is considered to obtain a gram of proteins for each kilogram of weight every day.
Mediated parameters- These are general recommendations.The useful high budget diet when losing weight is built on a different principle.A person eats first of all the food full of proteins, but carbohydrates consume as little as possible.This leads to a change in the processes of the metabolism: 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 well what a protein diet has led to determine the popularity of this food program.It has been discovered that of all the options for dietary nutrition, this is exactly what almost gives the longest result: it has entered the top 3. It should be kept in mind that offal, meat, eggs are a heavy nutrition.Having absorbed this food, a person feels quickly nourished, the desire to bite something, chew without end.The body spends a lot of strength on the absorption of protein foods, because proteins are very complex molecules.In order for the body to use the protein arrived, first crushes it on blocks of amino acids, then on amino acids.This requires time and energy costs.In fact, half of the calories received from them is spent for the assimilation of proteins.
If a person eats as he is used to, he provides his body with fats accessible with fat, carbohydrates.If food contains a minimum of these substances, the body is forced to spend succulent reserves previously accumulated.This explains why the diet focused on the idea of maximizing protein consumption gives such a rapid and reliable result.
There is enough
By creating a detailed menu of protein nutrition for weight loss, evaluating the number of different nutrients in the selected foods, a person quickly includes that only proteins will not be limited to proteins.Most of the products available to us contain hidden fats together with proteins.It will not be possible to completely get rid of carbohydrates.In addition, such extremes are dangerous.Normally, protein nutrition implies minimization of the content of carbohydrates, but not a complete refusal of them.The accounting for consumed carbohydrates is easier to maintain, knowing the carbohydrate index.Considering all day, how many points have scored, you can understand how close a person on the threshold border is, more than he cannot be eaten.
Do not reduce the amount of carbohydrates in the higher diet, as they are necessary for normal protein absorption.The correctly compiled diet is based on the glycemic level and on the idea of stabilizing the sugar content in the blood system.Only in this way, a person does not suffer from hunger, so often he pursues people who eat sweet and light carbohydrates.
How short is it
By making a protein menu for oneself, it is taken into account that on average the duration of power according to such a program goes from two to four weeks.A long duration of the restrictions in the diet is not recommended.The more scarce is the set of products, the shorter term it adheres to this diet.However, having deepened the idea of a program to lose weight, you can make a menu for yourself and join it for many months or even years.The main thing is to exclude fast carbohydrates, focus on proteins, eat more herbs and fresh fruits.This diet becomes a lifestyle and helps to maintain the body in perfect shape.
Rigorous diets and their deficiencies
We all know: to lose weight very quickly, you have to refuse food.Fasting, however, almost always leads a period of immoded consumption of large food volumes.First of all, the body is exhausted due to the diet, then suffers even more from the consequences and quickly returns to previous forms or even earns more.Most of the menu knows us for a very rapid weight loss (protein diets and beyond) is based on the reduction of food consumption.The lack of protein, however, leads to the dystrophy of muscle tissue.In fact, for a short period the weight decreases, but the muscle corset loses its resistance and stability, cannot support the body.In such conditions, you cannot dream of a good impression.
Not everything is so sad
If you correctly make a menu for a week, the protein diet will not cause muscle dystrophy.This is due to the reception of proteins that our body needs.On the other hand, if there are many proteins in the diet and the body does not receive physical activity, excess proteins are transformed 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 shown that a protein diet with a passive lifestyle can cause renal edema, an increase in the vascular collagen shell.The consequence is the aspect of kidney stones.Having evaluated these risks, nutritionists advise to consume the abundance of proteins in combination with abundant drinks.The diet is necessarily diluted with vegetables, fruit.Liquid and dietary fiber stimulates digestion and lower the load on the kidneys.This reduces the risks of complications.
It is better to combine a diet and physical activity.Lessons are chosen by their skills and interests.You can do bodybuilding, fitness, run in the morning or walk a lot during the day.The main thing is to load the muscles, thus fixing the kidneys.Mobile life and the abundance of proteins in the menu are a great way to give you a beautiful and slender body.
And what to eat?
Consider several useful dishes that can be activated for a period of weight loss on a protein diet in the menu.For each day they choose what is now the liking today.The following dishes 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?
So, we form a diet for a week.The protein diet allows for breakfast:
- Grain ceotingan with acid cream with low level of fat content;
- omelette;
- Brine cheese, ricotta with berries;
- bran;
- walnuts;
- Kefir, milk;
- boiled meat;
- wholemeal bread;
- Hard -boiled eggs scrambled with dietary meat.
And for lunch?
The second main meal is served:
You can cook fishing fillets and set with a cucumber salad.A good option is to prepare a beef with poultry meat and serve with beans.You can replace beans with beans.A very tasty option is a stew of lentils prepared on the vegetable broth.
What to do in the evening?
Forming a protein diet menu, it is worth taking a closer look at the home made at home.It is made with fresh berries or nuts.You can apply for the celery dinner or slices of apple with peanuts.Tasty and healthy baked chicken fillet, 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 do a legume hamburger.He is good with vegetables.
Weekly menu: example
Hence, a protein diet was chosen for weight loss.The menu for a week can be completed by focusing on the next floor.You can combine different data days and add further meals so that there are five or six per day.
The first day
- For breakfast, 100 g of ricotta and an apple eats, drinking green tea without sugar.
- 200 g of chicken and cabbage salad are served for lunch.
- Half liter of kefir is served for dinner.
The second day
- The first meal is an omelette with tomatoes prepared by a pair of rural eggs.
- For dinner, 300 g of fish are stewed, they eat an apple.
- For dinner, a tomato interval salad with herbs is prepared.Supply fuel with olive oil.
The third day
- For breakfast - yogurt and apple, a cup of unsweetened green tea.
- The second meal is 200 g of chicken and orange fillet.
- 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 includes the start of the day with 300 g of fruit and domestic yogurt salad.
- Boil the vegetable soup for lunch and an apple is served.
- In the evening they eat grapefruit and 200 g of low fat cheese.
The sixth day
- You can prepare a pair of hard -boiled eggs for breakfast and eating orange.
- Three cheesecakes are made for lunch and drink a glass of kefir.
- For dinner, 200 g of prepared dietary meat and cabbage salad with radishes are recommended.
Can it or not?
You shouldn't immediately "run in battle": it is reasonable to discover first if the protein diet is suitable for weight loss.The menu, as indicated above, has a series of functionality associated with the biochemistry of the body that receives many proteins.As a result, there are some restrictions on this diet.Usually this diet is recommended only for healthy people.This diet is prohibited for children and the elderly.If a general examination of the body shows the lack of problems, you can eat according to such a program.In pregnancy and patients with various chronic diseases, protein nutrition are not recommended.It is advisable to consult a doctor first, only then change the diet.
On the risks
The prolonged use of high -content white foods, in particular with the abandonment of contraindications, can cause a series of unwanted consequences.If during the protein diet for weight loss the menu is poorly balanced, a person does not receive carbohydrates, it is quickly tired and weak.Occasionally, improper diet 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 the leasing of calcium from the body.The density of the bones is reduced.To avoid these consequences, during the compilation of a protein diet menu, integrate the diet enriched with football.Typical examples: milk and foods made by it.None of them believe that, against the background of high white nutrition, the danger of cancer increases.Official medicine has not found evidence of this hypothesis.If there is already a cancerous disease, such a program is prohibited: it is necessary to discuss the attending physician how many proteins are necessary for the patient.
State and risks
The protein diet useful for losing weight involves the use of fairly difficult foods, so after a meal there may be heaviness in the stomach, problems with the stool and little breath.An increase in the volume of food fibers in food usually helps to solve the problem.If a person eats too few vegetables, fruit, cereals, the danger of higher complications.
A menu of bad thinkers leads to a worst state of the body, which is particularly pronounced with kidney problems even before losing weight.The observations have shown that with the prolonged observance of a protein diet and a well -balanced diet, no health problems appear.
Safety rules
So that the protein diet practiced to lose weight does not cause unpleasant consequences, it is necessary to lose weight correctly, reasonably, without extremes.You cannot reject the dietary fiber, which means that the menu should have fruit 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 should make an appointment with the doctor to check.