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 divergence.Together with the people who are convinced that there is simply nothing better for weight loss, there are those who are of the opposite.Others believe that such a nutritional program will end with diseases and is quite serious, since proteins for the human body are not the simplest food in assimilation.However, nutritionists believe that there will be no problems with appropriate protein consumption.How can you lose weight from protein?
And how many options!
If a regular current program to eliminate excess weight forces one person to limit nutrition, a diet for proteins offers access to a variety of food.This is undoubtedly plus, since a diverse diet is a guarantee of 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.If you eat food enriched with proteins, a person will notice a decline in the appetite.This enables you to lose weight, to enjoy food and not to suffer from hunger.
Chemistry and biology
The main component of the performance program is protein.This is a nutrient, one of the main components of the food.It is of crucial importance for our body.There are many proteins in a living cell.Enzymes are responsible for metabolic processes, others are required for the stability of the cytoplasm skeleton.Proteins are involved in the immune reaction, the metabolism and the cell division.Most of the existing proteins are universal and active in various biochemical processes.We need proteins for growth, development, health.The digging of proteins is accompanied by the release of essential amino acids that our body cannot produce.
Protein nutrition useful for weight loss and helps to prevent a number of health problems in connection with a lack of proteins.If the nutrient gets too little with food, it damages the liver, violates the hormonal balance and the performance of secretion systems.The lack of proteins provokes a deterioration in performance.One person remembers worse, feels tired.Heart pain, arrhythmia are possible.Lack of protein is particularly dangerous with increased physical exertion, since the body does not receive the material that is required to restore the muscles.A decrease in the protein concentration in nutrition leads to the worst digestibility of other nutrients.
Protein diet: characteristics
Effective protein diets for weight loss give the human body plant and the animal proteins.The former comes from soy and a number of muesli.Cauces, mushrooms, legumes, nuts and seeds are useful.Film, berries, salad and zucchini are rich in protein.We receive animal proteins with milk and products that are made from meat, eggs, fishing and gifts of the sea.Food scientists have long noticed that such a food program can effectively lose them in a short time.Tests have shown that our body absorbs different types of protein with different degrees of efficiency.The simplest in processing are milk and eggs.About 90% of the protein from fish and meat are absorbed in a short time.Biological availability varies between 60 and 80%for plant sources.On average, 12% of the diet calorie content should be provided with proteins.It is assumed that the standard receives a gram of proteins for every kilogram of weight every day.
Averaged parameters- These are general recommendations.The high budget diet, which is useful when losing weight, is based on another principle.Above all, a person eats rich in proteins, but carbohydrates consume as little as possible.This leads to a change in the processes of the metabolism: accumulated fat reserves are gradually issued, the character quickly loses the weight and the result remains stable for a long time.
Why does it work?
Nutritionists who know well what a protein diet has done to determine the popularity of such a food program.It turned out that of all options for dieting nutrition is exactly what the longest result is-there is a top 3. It should be taken into account that offal, meat, eggs are severe diet.After a person has absorbed this meal, the desire to bite and chew endlessly feels the desire to bite something.The body spends a lot of strength for the absorption of protein food because proteins are very complex molecules.So that the body can use the arrived protein, it crushes it first on amino acid blocks and then on amino acids.This requires time and energy costs.In fact, half of the calories they receive is issued for the assimilation of proteins.
When a person eats as he is used to, they provide their body with fats and carbohydrates.If food contains a minimum of such substances, the body is forced to issue fatty reserves beforehand.This explains why the diet focuses on the idea of maximizing protein consumption, such a quick and reliable result.
There are enough
A detailed menu of protein nutrition for weight loss and evaluating the number of different nutrients in the selected food quickly understands that only proteins are limited to proteins.Most of the products available to us contain hidden fat together with proteins.It will not be possible to get rid of carbohydrates completely.In addition, such extremes are dangerous.Usually the diet of proteins includes the minimization of the salary of carbohydrates, but not a complete rejection of them.The easiest way to remain consumed carbohydrates is to remain and know about the carbohydrate index.If you consider how many points are achieved all day, you can understand how close a person is at the threshold limit, more that cannot be eaten.
Do not reduce the amount of carbohydrates in the food that lies above the standard because they are required for the normal absorption of proteins.The correctly compiled diet is based on the glycemic level and the idea of stabilizing the sugar content in the blood system.Only in this way does a person not suffer from hunger and so often pursue people who eat sweet and light carbohydrates.
How long is it short?
If you create a protein menu for yourself, it is taken into account that on average the duration of the service is between two and four weeks according to such a program.A long duration of the restrictions in the diet is not recommended.The closer the product group is, the more short -term such a diet.However, after you have dealt with the idea of losing weight, you can create a menu for yourself and adhere to it for many months or even years.The main thing is to exclude fast carbohydrates, to focus on proteins, to eat more fresh herbs and fruits.Such a diet becomes a lifestyle and helps to keep the body in perfect form.
Strict diets and their defects
We all know: To lose weight very quickly, you have to refuse food.However, fasting almost always leads to a period of the moderate consumption of large food volumes.First of all, the body is exhausted due to the diet, then suffers even more under the consequences and quickly returns to previous forms or even wins more.Most of the menu, which is known to us for a very fast weight loss (protein diets and not only), is based on reducing food consumption.However, the lack of proteins leads to a dystrophy of the muscle tissue.In fact, the weight decreases for a short time, but the muscle corset loses its resistance and stability, cannot support the body.Under such conditions, you cannot dream of a beautiful figure.
Not everything is so sad
If you do a menu right for a week, the protein diet does not cause muscular dystrophy.This is due to the preservation of proteins that our body needs.On the other hand, if there is a lot of protein in nutrition and the body does not receive a physical activity, excess proteins transform into nitrogen -containing substances that are not necessary for the body.They are eliminated by the kidneys;The load of this organ increases.
The tests have shown that a protein diet with a passive lifestyle can provoke kidney edema, an increase in the vascular collagen shell.The result is the occurrence of kidney stones.After these risks have been assessed, nutritionists recommend consuming the wealth of proteins in combination with a lot of drink.The diet is necessarily diluted with vegetables, fruit.Liquid and dietary fiber stimulate digestion and lower the load on the kidneys.This reduces the risks of complications.
It is best to combine a diet and physical activity.The classes are selected by their skills and interests.You can run bodybuilding, fitness, run in the morning or run a lot all day.The main thing is to give the muscles the cargo and thus secure the kidneys.The mobile life and the abundance of proteins on the menu are a great way to give yourself a beautiful, slim body.
And what to eat?
Take into account several useful dishes that can be switched on for a period of weight loss on a protein diet in the menu.For every day you choose what is still today.The following dishes can be mixed at their own discretion.We will divide them into groups: Some are better suited 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 enables breakfast:
- Cereal cheese with acid cream low fat content;
- Omelette;
- Salz cheese, ricotta with berries;
- Bran;
- Nuts;
- Kefir, milk;
- cooked meat;
- Whole grain bread;
- Cooked eggs or scrambled eggs with food meat.
And for lunch?
The second main meal is served:
You can cook fishing fillets and set with a cucumber salad.It is a good option to make a poultry beef ice and serve it with beans.You can replace beans with beans.A very delicious option is a stew made of lentils that are prepared for vegetable broth.
What do you do in the evening?
By forming a protein diet menu, it is worth taking a closer look at the yogurt recipe made at home.It consists of fresh berries or nuts.You can apply for dinner from celery 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 - it is served with a leaf salad;You can make a burger from legumes.It is good with vegetables.
Weekly menu: example
Therefore, a protein diet was selected for weight loss.The menu for a week can be put together by concentrating on the next plan.You can combine different days and add additional meals so that this day are five or six.
The first day
- For breakfast, 100 g cottage cheese and eat an apple, drink unsweetened tea green.
- 200 g 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 that are made from a pair of rural eggs.
- For dinner, 300 g of fish are pumped, they eat an apple.
- For dinner, a salad with tomato environment is made with herbs.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 fillet and orange.
- The third meal is a cucumber salad with crab sticks.
Day fourth
- For breakfast you can serve cooked oatmeal on the water and eat an apple.
- The second meal is a cooked or cooked fish and grapefruit.
- Cook 200 g shrimp for dinner and a glass of green tea is drunk.
The fifth day
- Another version of the daily diet includes the beginning of the day with 300 g fruit salad and yogurt.
- Cook your vegetable shop for lunch and an apple is served.
- In the evening they eat grapefruit and 200 g low -fat cottage cheese.
The sixth day
- You can prepare a few cooked eggs for breakfast and eat orange.
- For lunch, three cheesecake are made and drink a glass of kefir.
- 200 g dietary meat and cabbage salad with radishes are recommended for dinner.
Or not?
You should not rush immediately: It is reasonable to find out first whether the protein diet is suitable for weight loss.As indicated, the menu contains a number of characteristics connected to the biochemistry of the body that receives many proteins.As a result, there are some restrictions on such a diet.Usually this diet is only recommended to healthy people.Such a 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.Pregnant women and patients with various chronic diseases are not a recommended protein nutrition.It is advisable to consult a doctor first, only to change the diet.
About risks
A number of undesirable consequences can provoke a longer use of high foods, especially when neglecting contraindications.If the menu is poorly balanced during the protein diet for weight loss, a person does not get a carbohydrates, it is quickly tired and weak.Occasionally, improper nutrition in combination with a passive lifestyle leads to heart or vascular disorders.This is particularly dangerous when a person eats small fiber.
Proteins require a support system, but too much protein volume leads to the leach of calcium out of the body.The density of the bones is reduced.To avoid such consequences, supplement the diet enriched with calcium when compiling a protein diet.Typical examples - milk and food from it.None of them believe that against the background of high diet, the risk of cancer increases.Official medicine did not find any evidence of this hypothesis.If there is already a cancer disease, such a program is prohibited - you have to discuss with the applicable doctor how many protein is required for the patient.
Status and risks
The protein diet, which is useful for losing weight, includes the use of fairly difficult food.After a meal, it can be in the stomach, problems with the chair and bad breath.An increase in the volume of nutritional fibers in food usually helps to solve the problem.If a person eats too few vegetables, fruit, grain, the risk of complications higher.
A bad thoughts -Out menu leads to the worst condition of the body, which is particularly pronounced before losing weight with kidney problems.Observations showed that no health problems occur with a longer compliance with a protein diet and a well -designed diet.
Safety rules
So that the protein diet practiced for losing weight does not cause unpleasant consequences, you must decrease reasonably without extremes.You cannot reject fiber, which means that the menu of fruit and vegetables, berries and cereals should have.It does not hurt to speak to a nutritionist first, since the balance of nutrition is the main rule for maintaining the health of the body.While losing weight with a certain regularity, you should come to an appointment with the doctor to check.