The protein diet is the most popular among those who want to lose weight quickly and effectively without damage to health.But the disagreement.With people, to lose weight, just convinced that there was nothing better, but the contrary ones.Others believe that such a nutrition program will end with diseases and is very heavy, because proteins for the human body are not the easiest meal of assimilation.However, nutrients believe that there will be no problem with reasonable protein consumption.How to lose weight in proteins?
And how many opportunities!
A regular power program to get rid of overweight allows you to get a very large assortment of a diet in proteins to restrict a person's diet.This is undoubtedly a plus because of a guarantee of full nutrition and health of a person because of a different diet.Proteins give us enough energy and create a condition as the body itself begins to spend fat.They are meat, fish and plant products - nuts, legumes, vegetables.Eating with food enriched with proteins, a person marks a decrease in appetite.This allows you to lose weight, enjoy food and suffer from hunger.
Chemistry and biology
The main component of the energy program is protein.This is one of the main components of foods.It is very important for our body.There are many proteins in a live cell.Enzymes are responsible for metabolic processes, others are needed for the stability of the cytoplasm skeleton.Proteins are involved in the immune reaction, metabolism and cell department.Most of the existing proteins are active in various biochemical processes.We need proteins for growth, development and health.The drilling of proteins is accompanied by the release of the necessary amino acids, which our body cannot occur.
Useful for weight loss, protein nutrition helps prevent a number of health problems related to lack of proteins.If food feeds are very low, it hurts the liver, violates the hormonal balance and violates the performance of mystery systems.The absence of proteins causes deterioration in performance.One person remembers worse, feels tired.Cardi pain, arrhythmia are possible.The lack of protein is especially dangerous with the increase in the body, because the body does not receive the material needed to restore muscles.The decrease in protein concentration in the diet causes the worst digestion of other nutrients.
Protein Diet: Features
Effective protein diets to lose weight Human body facility and animal proteins.The first one comes from soybeans and a number of cereals.Caunges, mushrooms, legumes, nuts and seeds are useful.Rich in movies, berries, salads and zucchini protein.We get animal proteins from milk and products, meat, eggs, fish and sea gifts.Nutritionists have seen such a food program for a long time to lose weight in a short time.The tests showed that our body with various rates gives different types of protein.The simplest in processing comes with milk and eggs.Approximately 90% of the protein are absorbed shortly after fish and meat.The level of biological existence for plant sources varies from 60-80%.On average, 12% of the calorie of the diet should be provided with proteins.Norm is considered to get a gram protein for each kilogram every day.
Average Settings- These are common recommendations.When we lose weight in a heavy principle, a high -budget diet is useful.A man eats one of all the food rich in proteins, but carbohydrates consume as little as possible.This causes change in metabolism processes: Accumulated fat reserves are gradually held, the character quickly loses weight and the result remains stable for a long time.
Why work?
Those who know what the inquiries are good to determine the popularity of such a food program of a protein diet.It turned out that all the choices for the nutrition of diet, this is the almost the longest thing - it's what is entering the first 3.Offal, meat, eggs mean heavy nutrition.He swallowed this dish, a person quickly feels the desire to bite something, something quickly.Proteins are very complex molecules because body proteins spend a lot of power in absorbing food.In order to use the body from the arrival protein, the amino acid blocks, then crush it in amino acids.This requires time and energy costs.In fact, half of the calories taken from them are spent on the assimilation of proteins.
If a person eats as she uses her body gives her body accessible energy with fat and carbohydrates.If there are such substances in the meal, the body has to spend previously accumulated oil reserves.This explains why the concentration gives so fast and reliable results in the intention to increase the consumption of protein.
Is enough
An detailed menu of the protein nutrition to lose weight, evaluates the number of different foods in the selected food, only proteins understand that proteins will not be limited to proteins.The majority of products available in the United States contain hidden fats with proteins.It will not be possible to completely get rid of carbohydrates.In addition, so many extremities are dangerous.Normally, the nutrition of proteins minimize the content of carbohydrates, but not completely rejected.The accounting of carbohydrates consumed, the easiest to keep knowing about the carbohydrate index.Given the entire day, you can understand how close to the threshold border of a person, which can not eat more points and can not eat more.
Do not reduce the amount of carbohydrates in a diet, because it is necessary for the normal absorption of proteins.The properly drawn diet is based on the intention of stabilizing the composition of the blood system and blood system.Only in this way, a person does not suffer from hunger, so it often follows people who eat sweet and light carbohydrates.
How short is it
Preparing a protein menu for themselves, according to this program, the term of power is taken into account because it is between two and four weeks.Long-term restrictions are not recommended in the diet.The product of the product is less, the short one - this is a lot of diet.However, entering the idea of a program to lose weight, you can make a menu for yourself and follow it for long or even years.The main thing is to exclude fast hydrocarrats, focus on proteins, eat fresh herbs and fruits.Such a diet becomes a lifestyle and helps keep the body in perfect shape.
Hard diets and their deficiencies
We all know: You need to give up food to lose weight very quickly.Fasting is almost always a period of food consumption that is always large.First, the body is exhausted due to the diet, then suffers more than the results and quickly returns to previous forms or even more.To lose weight very fast (protein diets and not only), most of the menu known to us is based on reducing food consumption.The lack of proteins causes the dystrophy of muscle tissue.Indeed, the weight decreases in a short time, but the muscle corset is losing resistance and stability, but cannot support the body.You can't look for a nice figure in such a situation.
Not everything is so sad
If you make a menu within a week, protein diet does not cause muscle dystrophy.This is due to the acquisition of proteins in our body.On the other hand, if there are many protein in the diet and the body does not take physical activity, proteins are already becoming nitrogenous substances that are unnecessary to the body.Eliminated by kidneys;The cargo in this body is growing abruptly.
The tests have proven to increase the renal edema, a protein diet, which is a passive lifestyle.The result is the appearance of kidney stones.Evaluating these risks, nutrients advise you to consume the abundance of proteins with plenty of drinks.The diet is definitely diluted with vegetables and fruits.Liquid and diet fiber stimulates digestion and lower the cargo in the kidneys.This reduces the risks of complications.
It is good to combine a diet and physical activity.Classes are distinguished by opportunities and interests.You can run a lot of physical education, fitness, in the morning or walk a lot during the day.The main thing is to give the muscles load, thereby providing kidneys.The abundance of mobile life and proteins in the menu is a great way to give yourself a beautiful and delicate body.
And what do you need to eat?
Review several useful dishes that can be opened to lose weight in a protein diet in the menu.Every day they choose to like them today.The following dishes can be confused from your disposal.We divide them into groups: some are more suitable for breakfast, others - for lunch, others in the evening.
What do you need to eat in the morning?
So we create a diet for a week.Protein diet allows for breakfast:
- Grain cottage cheese containing fresh cream fat oil;
- Omelet;
- Ricotta with Brin Cheese, berries;
- dandruff;
- nuts;
- Kefir, milk;
- boiled meat;
- All wheat bread;
- Whipped eggs with boiled eggs or diet meat.
And for dinner?
The second main meal is served:
You can cook fishing filets and build with cucumber salad.A good choice is to make a beef of poultry meat and serve with beans.You can replace the beans with beans.A very tasty option is a stew from the lentilies prepared in the vegetable broth.
What to do in the evening?
Creating a protein diet menu, the house is worth looking at the yogurt yogurt recipe.Made with fresh berries or nuts.You can apply for candle of celery or apple slices with peanuts.Tasty and healthy cooked chicken fillets served with challenging cheese and fresh salad.Falafel is suitable for dinner - a leaf salad is given;You can make a burger from the legumes.Good with vegetables.
Weekly Menu: Example
So a protein diet was selected to lose weight.One week the menu can be compiled by focusing on the next plan.You can combine different days you want, but you can add additional meals to be five or six throughout the day.
The first day
- It eats 100 g of cutting cheese and an apple for breakfast, drink green sweet tea.
- Serves 200 g chicken and cabbage salad for lunch.
- Half liters serve to eat the kefir.
The second day
- The first meal is a tomato omlet made of a pair of rural eggs.
- 300 g fish are made for food, eat an apple.
- A tomato envelope salad with herbs for food is made.Fill the fuel with olive oil.
The third day
- For breakfast - yogurt and apples, a glass of green tea.
- The second meal is 200 g of chicken fillets and orange.
- The third meal is a cucumber salad with crab sticks.
The fourth day
- You can serve the oatmeal cooking oatmeal for breakfast and eat an apple.
- The second meal is a boiled or baked fish and grapefruit.
- Boil 200 gries for food and a glass of green tea is drunk.
The fifth day
- Another version of the daily diet cover the beginning of the day with 300g fruit salad and home yogurt.
- Boil vegetable soup for lunch and a supplement is given.
- They eat grapefruit in the evening and eat 200 g of low-self-cutting cheese.
Sixth day
- You can cook a few boiled eggs for breakfast and eat orange.
- Three cheesecakes are designed for dinner and are designed to drink a glass of kefir.
- Cabbage salad with 200 g dietary meat and is recommended for the turp for lunch.
Can or not?
Immediately "You should not rush the battle": Initially, it is reasonable to find out if the protein diet is suitable for weight loss.As shown above, the menu has a number of features related to the biochemistry of the body receiving very proteins.As a result, there are some restrictions on such a diet.Usually this diet is only recommended to healthy people.Such a diet for children and the elderly is prohibited.If the general examination of the body indicates the lack of problems, you can eat according to such a program.Pregnant and protein feeding in patients with various chronic diseases are not recommended.It is recommended to consult a doctor first, just change the diet.
About Risks
Especially with the indifference approach of the opposite hints, long use of high-quality food can lead to a number of undesirable results.If the protein diet is weakly balanced during the protein, a person does not take a carbohydrate, quickly tired and weak.Sometimes, with a passive lifestyle, the wrong nutrition leads to heart or vascular disorders.If a person eats little fiber, it is especially dangerous.
Proteins need a system that supports, but the volume of protein causes calcium from the body.The density of the bones is reduced.Add a calcium-enriched diet to prevent such results when compiling a protein diet menu.Typical examples - milk and foods made of this.None of them believes in the background of a high level of nutrition, the danger of cancer.Official medicine did not find the proof of this assumption.If there is already cancer, such a program is forbidden - you should discuss how many proteins are required for the patient.
The situation and risks
The protein diet, which is useful for weight loss, so it can use the use of very difficult foods, so it can breathe on the stomach, stomach problems and weak breaths.The increase in diet fibers in the meal usually helps solve the problem.If a person is higher than the danger of very few vegetables, fruits, grains, any complications.
The weak thinking menu causes the worst condition of the body, which is pronounced with kidney problems before you lose weight.Observations proved that a protein diet and a good diet was observed long-term, there is no health problem.
Security rules
To lose weight, the protein diet does not cause unpleasant results, you need to lose excessive, extreme, excessively.You can't give up dietary fibers, that is, the menu should have fruit and vegetables, berries and cereals.Nutrition balance does not damage the first conversation with a nutritional ability to maintain the body's health.During weight loss, you need to come to a meeting with a certain regularity, to meet a doctor.