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 diverge.Along 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 nutrition program will end with diseases, and quite severe, because proteins for the human body are not the easiest food in assimilation.However, nutritionists believe that with reasonable protein consumption there will be no problems.How to lose weight on proteins?
And how many opportunities!
If a regular power program in order to get rid of excess weight forces a person to limit the diet, a diet on proteins gives access to a huge variety of food.This is an undoubted plus, because 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.Eating with food enriched with proteins, a person notes a decrease in appetite.This allows you to lose weight, enjoying food and not suffering from hunger.
Chemistry and biology
The main component of the power program is protein.This 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 cytoplasm skeleton.Proteins are involved in the immune reaction, metabolism, cell division.Most of the existing proteins are universal, active in different biochemical processes.We need proteins for growth, development, health.Digging of proteins is accompanied by the release of essential amino acids that our body cannot generate.
Useful for weight loss, protein nutrition helps to prevent a number of health problems associated with a lack of proteins.If the nutrient with food comes too little, it harms the liver, violates the hormonal balance and the performance of secretory systems.Lack of proteins provokes a deterioration in performance.A person remembers worse, feels tired.Cardi pain, arrhythmia are possible.Lack of protein is especially dangerous with increased physical exertion, because the body does not receive the material necessary to restore muscles.A decrease in protein concentration in the diet leads to the worst digestibility of other nutrients.
Protein diet: Features
Effective protein diets for weight loss give the human body plant and animal proteins.The former come from soy and a number of cereals.Cauces, mushrooms, legumes, nuts and seeds are useful.Film, berries, salad and zucchini are rich in protein.We get animal proteins with milk and products made from it, from meat, eggs, fish and gifts of the sea.Nutritionists have long noticed that such a food program allows you to effectively lose weight in a short time.Tests have shown that our body with varying degrees of effectiveness assimilates different types of protein.Among the simplest in processing are coming with milk and eggs.About 90% of the protein from 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 provided with proteins.The norm is considered to obtain one gram of proteins for each kilogram of weight daily.
Averaged parameters- These are general recommendations.The high -budget diet useful when losing weight is built on a different principle.A person eats first of all food rich in proteins, but carbohydrates consumes as little as possible.This leads to a change in the processes of metabolism: accumulated fat reserves are gradually spent, 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 conducted polls to determine the popularity of such a food program.It turned out that of all the options for dietary nutrition, this is precisely what gives almost the longest result-it entered the top 3.It should be borne in mind that offal, meat, eggs are heavy nutrition.Having absorbed this food, a person quickly feels a well-fed, the desire to bite something, chew endlessly.The body spends a lot of strength on the absorption of protein food, because proteins are very complex molecules.In order for the body to use the arrived protein, it first crushes it on amino acid blocks, then on amino acids.This requires time and energy costs.In fact, half of the calories received from them are spent on the assimilation of proteins.
If a person eats as he is used to, he provides his body with accessible energy with fats, carbohydrates.If food contains a minimum of such substances, the body is forced to spend fatty reserves accumulated earlier.This explains why the diet concentrated on the idea of maximizing protein consumption gives such a quick and reliable result.
There is enough
Making a detailed menu of protein nutrition for weight loss, evaluating the number of different nutrients in the selected food, a person quickly understands that only proteins will not be limited to proteins.Most of the products available to us contains hidden fat along with proteins.It will not be possible to completely get rid of carbohydrates.In addition, such extremes are dangerous.Normally, nutrition of proteins involves minimizing the content of carbohydrates, but not a complete rejection of them.Accounting for consumed carbohydrates is easiest to keep in, knowing about the carbohydrate index.Considering all day, how many points scored, you can understand how close a person is to the threshold border, more which cannot be eaten.
Do not reduce the amount of carbohydrates in the diet in excess of the norm, because they are necessary 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, a person does not suffer from hunger, so often pursuing people who eat sweet and light carbohydrates.
How long is it short
Making a protein menu for themselves, it is taken into account that on average the duration of the power according to such a program is from two to four weeks.A long duration of restrictions in the diet is not recommended.The more scarce the set of products, the more short -term adheres to such a diet.However, having delved into the idea of a program for losing weight, you can make a menu for yourself and adhere to 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 lifestyle and helps to maintain the body in perfect shape.
Strict diets and their shortcomings
We all know: in order to lose weight very quickly, you need to refuse food.Fasting, however, almost always leads a period of immoderate consumption of large volumes of food.First, the body is exhausted due to the diet, then suffers even more from the consequences and quickly returns to previous forms, or even gains more.Most of the menu known to us for very quick weight loss (protein diets and not only) is based on reducing food consumption.The lack of proteins, however, leads to dystrophy of muscle tissue.Indeed, for a short time the weight decreases, but the muscular corset loses its resistance and stability, cannot support the body.Under such conditions, you can’t dream of a beautiful figure.
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 receipt of proteins that our body needs so.On the other hand, if there is a lot of protein in the diet, and the body does not receive physical activity, excess proteins turn into nitrogenous substances that are unnecessary to the body.They are eliminated by the kidneys;The load on this organ increases sharply.
The tests have proved that a protein diet with a passive lifestyle can provoke renal edema, an increase in the vascular collagen shell.The consequence is the appearance of kidney stones.Having evaluated these risks, nutritionists advise consuming the abundance of proteins in combination with plentiful drink.The diet is necessarily diluted with vegetables, fruits.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.Classes are chosen by 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, thereby securing the kidneys.The mobile life and abundance of proteins 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 turned on for a period of weight loss on a protein diet in the menu.For every day they choose what is today to their liking.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 evening time.
What to eat in the morning?
So, we form a diet for a week.The protein diet allows for breakfast:
- grain cottage cheese with sour cream low level of fat content;
- omelette;
- brine cheese, ricotta with berries;
- bran;
- nuts;
- kefir, milk;
- boiled 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 set with a salad of cucumbers.A good option is to make a beefsteis from poultry meat and serve them with beans.You can replace beans with beans.A very tasty option is a stew from lentils prepared on vegetable broth.
What to do in the evening?
By forming a protein diet menu, it is worth taking a closer look at home -made yogurt recipe.It is made with fresh berries or nuts.You can apply for dinner of celery or apple slices with peanuts.Tasty 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.He is good with vegetables.
Weekly menu: Example
So, a protein diet has been chosen for weight loss.The menu for a week can be compiled by focusing on the next plan.You can combine different days given, as well as add additional meals so that there are five or six on the day.
The first day
- For breakfast, 100 g of cottage cheese and one apple eat, drink green unsweetened tea.
- 200 g of 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 prepared from a pair of rural eggs.
- For dinner, 300 g of fish are stewed, they eat an apple.
- For dinner, a tomato-envelope salad with herbs is made.Refuel 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 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 involves the beginning of the day with 300 g of fruit salad and home yogurt.
- Boil vegetable soup for lunch and one apple is served.
- In the evening, they eat grapefruit and 200 g of low -fat cottage cheese.
The sixth day
- You can prepare a couple of boiled eggs for breakfast and eat orange.
- Three cheesecakes are made for lunch and drink a glass of kefir.
- 200 g of dietary meat prepared and cabbage salad with radish are recommended for dinner.
Can or not?
You should not immediately “rush into battle”: it is reasonable to first find out whether the protein diet is suitable for weight loss.The menu, as indicated above, has a number of features associated with the biochemistry of the body that receives a lot of proteins.As a result, there are some restrictions on such a diet.Usually this diet is advised only 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 and patients with various chronic diseases are not recommended protein nutrition.It is advisable to first consult a doctor, only then change the diet.
About risks
Prolonged use of high -white food, especially with neglect of contraindications, can provoke a number of undesirable consequences.If during the protein diet for weight loss the menu is poorly balanced, a person does not receive carbohydrates, he is quickly tired and weak.Occasionally, improper nutrition in combination with a passive lifestyle leads to cardiac or vascular disorders.This is especially dangerous if a person eats little fiber.
Proteins need a supporting system, but too much protein volume leads to leaching of calcium from the body.The density of bones is reduced.To avoid such consequences, when compiling a protein diet menu, supplement the diet enriched with calcium.Typical examples - milk and foods made from it. None of them believe that, against the background of high -white nutrition, the danger of cancer increases.Official medicine did not find evidence of this hypothesis.If there is already a cancerous disease, such a program is prohibited - you need to discuss with the attending physician how many protein is required for the patient.
Status and risks
The protein diet useful for losing weight involves the use of quite difficult food, so after a meal there may be heaviness in the stomach, problems with the stool, and poor breath.An increase in the volume of dietary fibers in food usually helps to solve the problem.If a person eats too few vegetables, fruits, cereals, the danger of any complications higher.
A poorly thought -out menu leads to a worst state of the body, which is especially pronounced with kidney problems even before losing weight.Observations proved that with prolonged observance of a protein diet and a well -balanced diet, no health problems appear.
Safety rules
So that the protein diet practiced for losing weight does not cause unpleasant consequences, you need to lose weight correctly, 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 first talk with a nutritionist, because the balance of nutrition is the main rule for maintaining the health of the body.During losing weight, with a certain regularity, you should come to an appointment with the doctor to control.