Protein nutrition is one of the most popular among those who want to lose weight quickly and efficiently without harming their health.However, opinions diverge.With people convinced that there is simply nothing better for weight loss, there are those that are sure of the otherwise.Others believe that such a diet will end with diseases and quite difficult, because the 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 proteins?
And how many opportunities!
If a regular power program is to solve excess weight, forces a person to restrict the diet, protein diet allows access to a huge food image.This is a non-doubt plus, because a diverse diet is a guarantee full of nutrition and a person's health.Proteins give us enough energy and create such conditions that the body begins to spend fat.They are in meat, fish and herbal products - nuts, legumes, vegetables.Eating with food enriched proteins, a person records a drop in appetite.It allows you to lose weight, enjoy food and don't suffer from hunger.
Chemistry and biology
The main component of the electricity program is protein.This is nutritious, one of the main food components.It is vital for our body.There are many proteins in a living cell.Enzymes are responsible for metabolic processes, others are needed for skeleton cytoplasm stability.Proteins are included in the immune reaction, metabolism, cell division.Most existing proteins are universal, active in different biochemical processes.We need proteins for growth, development, health.The digging protein is accompanied by the release of the essential amino acids that our body cannot generate.
Useful for weight loss, protein nutrition helps prevent a series of health problems associated with protein shortages.If a nutrient site with food comes too little, harm the liver, violates the hormonal balance and performance of secretary systems.Protein deficiency causes performance deterioration.The person remembers worse, feels tired.Cardi pain, arrhythmia are possible.The lack of protein is especially dangerous with increased physical efforts, as the body does not receive the material necessary for muscle renewal.Reduction of protein concentration in a diet leads to the worst digestibility of other nutrients.
Protein Diet: Characteristics
Effective protein weight loss diets give a plant for a human body and animal proteins.Former come from soy and more cereals.Bail, mushrooms, legumes, nuts and seeds are useful.The film, berries, salad and zucchini are rich in proteins.We get animal proteins with milk and products made of it, from meat, eggs, fish and gifts.Nutritionists have long noticed that such a program of a food program allows you to be efficiently lost weight in a short time.The tests showed that our body with different degrees of efficiency assimilates different types of proteins.Among the simplest processing come with milk and eggs.About 90% of fish and meat proteins are absorbed in a short time.For herbal resources, the level of biological availability varies between 60-80%.On average, 12% of the content of the calorie diet should provide proteins.The norm is considered to be obtained by one gram of protein a day every kilogram of weight.
Average parameters- These are general recommendations.The diet of high diet useful in weight loss is built on another principle.The person eats first of all foods rich in proteins, but carbohydrates consume as little as possible.This leads to a change in the process of metabolism: accumulated fat reserves gradually consumed, the character quickly loses weight, and the result is long stable.
Why is it doing?
Nutritionists who know well what protein nutrition has conducted surveys to determine the popularity of such a food program.It turned out to be of all dietary options, just what it gives almost the longest results - he entered the top 3. It should be borne in mind that they are covering, meat, egg.After absorbing this food, a person quickly feels good food, desire to bite something, chew infinite.The body consumes a lot of power on the absorption of protein food, because proteins are very complex molecules.In order for the body to use arrived proteins, it first collapses it on amino acided blocks, and amino acids.This requires costs of time and energy.In fact, half of the calories received was carried out on protein assimilation.
If a person eats the way he gets used, he provides his body with affordable energy with fats, carbohydrates.If food contains at least such a substance, the body is forced to spend greasy reserves accumulated earlier.This explains why the diet concentrated on the idea of maximizing protein consumption gives such a quick and reliable result.
It's enough
Detailed menu of protein nutrition for weight loss, the evaluation of the number of different nutrients in selected food, a person quickly understands that only proteins will not be limited to proteins.Most products that are available to us contain hidden fat together with proteins.It will not be possible to solve carbohydrates completely.In addition, such extremes are dangerous.Normally, the protein nutrition involves minimizing carbohydrate content, but not completely rejection of them.Accounting for carbohydrates consumed is easiest to keep, knowing for the carbohydrate index.Given the whole day, how many points scored, you can understand how close the border is, the more that you can't be eaten.
Do not reduce the amount of carbohydrates in the diet in the coverage of the norm, because they are needed for normal protein absorption.The properly assembled diet is based on the glycemic level and the idea of stabilizing the sugar content in the blood system.Only in this way a person does not suffer from hunger, so often spending people who eat cute and bright carbs.
How long has it been short
Production menu for yourself is considered to be considered that it is on average the duration of power according to such a program of two to four weeks.Long duration of nutrition limit is not recommended.The more scarce proportion of the product, the more short parts adheres to such a diet.However, which has undoed the idea of a weight loss, you can make a menu for yourself and adhere to many months or even years.The main thing is to exclude fast carbohydrates, focusing on proteins, eat all fresh plants and fruits.Such a diet becomes a lifestyle and helps maintain the body in perfect form.
Strict diet and their disadvantages
We all know: To lose weight very quickly, you have to reject food.However, the post, however, almost always leads the period of the ministry of consumption of large amounts of food.First, the body is exhausted due to the diet, and then suffers even more than the consequences and returns quickly to previous forms, or even get more.Most menu known us for very fast weight loss (protein diet and not only) is based on reducing food consumption.However, the lack of protein leads to a dystrophy of muscle tissue.Indeed, in a short time, the weight decreases, but the muscle corset loses resistance and stability, cannot support the body.In such terms, you cannot dream a beautiful figure.
Not all so sad
If you make a menu correctly for a week, the protein nutrition will not cause muscle dystrophy.This is due to the receipt of the protein that our body is needed.On the other hand, if there is a lot of protein in the diet, the body does not receive physical activity, the excess protein turn into the Azogenic substances that are unnecessary for the body.They eliminate the kidneys;The load of this organ increases sharply.
The tests have proven that the protein nutrition with a passive lifestyle can cause renal edem, increasing vaccular collagen shells.The consequence is the look of the kidney stones.The evaluation of these risks, nutritionists advise consuming protein abundance in combination with plentiful drink.Diet is necessarily diluted with vegetables, fruit.The liquid and nutritional fibers encourage digestion and lower the kidney load.This reduces the risks of complications.
It is best to combine a diet and physical activity.Classes are selected by their possibilities and interests.You can do bodybuilding, fitness, run in the morning or pass a lot during the day.The main thing is to give muscle load, thus insurance kidney.Mobile life and abundance protein on the menu is a great way to give yourself a beautiful, slender body.
And what to eat?
Consider several useful dishes that can be included in the loss of weight on a protein diet in the menu.For each day, they choose what he wants today.Undeveloping below can be mixed at its discretion.We will split them into groups: some are more suitable for breakfast, others - for lunch, others for evening time.
What to eat in the morning?
So we form a diet for a week.The protein diet enables breakfast:
- Cereal cheese with sour paom low level fat content;
- omlette;
- Sarajnik, ricot with berries;
- Bran;
- walnuts;
- Kefir, milk;
- cooked meat;
- bread with whole wheat;
- Cooked eggs or hatched eggs with food meat.
And for lunch?
The second main meal is served:
You can cook fishing fillets and place cucumber salad.A good option is to make an units from poultry meat and serve their beans.You can replace your bean bean.A very delicious option is a goulash from the lens prepared on the vegetables.
What to do in the evening?
By forming the protein diet menu, it is worth getting closer to the domestic yogurt recipe.It is made with fresh berries or walnuts.You can apply for dinner celery or apple slices with peanuts.A delicious and healthy baked chicken fillet, served with hard cheese and fresh salad.Falafel is suitable for dinner - served with a leaf salad;You can make a burger from the legumes.It's good with vegetables.
Weekly menu: Example
Therefore, a protein nutrition for weight loss was chosen.The menu for a week can be compiled by focusing on the next plan.You can combine different days of days, as well as add additional meals so that there are five or six per day.
First day
- For breakfast, 100 g cottage and one apple eats, drink green unsweetened tea.
- 200 g and salads and salads are served for lunch.
- Half liter of kefir is served for dinner.
Day off
- The first meal is an omelet with tomato prepared from the pair of rural eggs.
- For dinner, 300 g of fish is a steamer, eat apple.
- Salad of tomato-envelope with herbs was made for dinner.Dolive filling with olive oil.
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 crabs.
Fourth day
- For breakfast you can serve oatmeal on water and eat an apple.
- The second meal is cooked or boiled fish and grapefruit.
- Cook 200 g Shrimp for dinner, and it drunk a glass of green tea.
Fifth Day
- The second version of the daily diet includes the beginning of the day with 300 g of fruit salads and house yogurt.
- Heavy a vegetable lunch soup, and one apple is served.
- In the evening they eat grapefruit and 200 g of a weak cottage.
Sixth day
- You can prepare a few cooked eggs for breakfast and eat orange.
- Three Sirecs were made for lunch and drink a glass of kefir.
- The dinner is recommended for 200 g of food meat and cabbage salad with cousin.
Maybe or not?
You should not "rush in battle" immediately: It is reasonable to find out first whether the protein nutrition is suitable for weight loss.The menu, as mentioned above, has a number of features associated with biochemistry of the body receiving a lot of protein.As a result, there are some restrictions on such nutrition.Usually this diet is advised only for healthy people.Such a diet is prohibited from children and older people.If a general body test shows a lack of problems, you can eat in accordance with such a program.Pregnant and patients with various chronic diseases are not recommended for protein nutrition.It is advisable to consult a doctor first, only then change your diet.
About risks
Extended use of high foods, especially with neglecting contraindications, can cause numerous undesirable consequences.If during a protein nutrition for weight loss, the menu is poorly balanced, the person does not receive carbs, quickly tired and weak.Occasionally, improper nutrition in combination with passive lifestyle leads to heart or vascular disorders.This is especially dangerous if a person eats a little fiber.
Proteins need a support system, but too much protein scope leads to calcium flushing from the body.Bone density decreases.To avoid such consequences, when compiling the protein nutrition, add a diet by the calcium enriched.Typical examples - milk and food made of her.None of them believes in this, on the background of a high diet, the risk of cancer increases.Official medicine did not find evidence of this hypothesis.If there is already a cancer disease, such a program is prohibited - you need to talk to the doctor present as the protein is needed for the patient.
Status and risks
The protein diet useful for weight loss includes the use of quite heavy food, then there may be a weight in the stomach, the problems with the chair and bad breath.Increasing the amount of food fibers in food usually helps solve problems.If a person eats too little vegetables, fruits, cereals, danger of any complications of higher.
Bad thought - In the entire menu, leads to the worst body condition, which was particularly pronounced with kidney problems even before you lose weight.Observations have proven that with prolonged compliance with protein nutrition and welfare on a diet, health problems do not appear.
Safety rules
So the protein nutrition relating to weight loss does not cause unpleasant consequences, you need to properly lose weight, reasonably, without extremity.You can't refuse to eat nutritional fiber, which means that I need fruit and vegetables, berries and cereals.It does not hurt to talk first with nutritionist, because the balance of diet is the main reign to maintain body health.During weight loss, you should get to a meeting with a doctor for control with a certain regularity.