Protein plays a major role in our body processes. Daily about 0.8 grams ratio protein / kg body weight. However, some studies, drinking protein can hurt beyond the norm, and even will help you lose weight and you will feel better. So protein diet for weight loss has gained a great popularity.
What are protein diet?
Protein — this is an essential micronutrient.
Even the simplest protein diet has a positive effect on, and the following important features:
- Regeneration and support. Protein — this is the main construction material in our fabrics. A complete protein the fabric, using continuously updated and restarted.
- Acceleration of chemical processes. For most enzymes, chemical reactions in the body that is responsible for normal protein molecules.
- Hormone production. A hormone that stimulates the production of the protein. When growth hormone is low so, the doctors recommended protein diet definitely.
- Room key ingredients. Delivery of an article that you want some proteins in our bodies cells. In particular, as oxygen enters our cells, the protein hemoglobin.
Caused by small pieces of Protein known as an amino acid. 22 amino acids, protein is considered 9 it is extremely important that the diet should be and not necessarily.
Not all the products contain essential amino acids for our body. Is considered as the most complete animal proteins, so how exactly are they the essential amino acids. Protein diet products, eggs, meat, fish, poultry and dairy is considered the most stable.
Proteins, vegetables, sadly, and other vegetable proteins contain fewer amino acid so it is important to combine them. Numerous protein-containing legumes and cereals. Remember, seeds, nuts and soy.
A simple menu each day and a diet rich in protein should be based on the amount of protein ingested. But the role it plays in protein quality. Many scientists agree that the established norm is a very small protein intake to maintain a healthy lifestyle.
Conclusion: amino acids, protein, is not produced by our bodies. Opening of the protein in the diet is a necessity.
Protein diet slimming
Recent studies show that protein has a positive effect on metabolic processes, helps to reduce appetite and reduce weight.
Hunger
Protein helps you suppresses the feeling of hunger for hours, crafting the hormone PYY and GLP-1 is responsible for the feeling of satiety. The same hormone is considered lowers the level of ghrelin, the hunger hormone.
12 showed that she was a completely healthy woman between the studies, a group adhere to a diet rich in protein, health was much better, and is less of a feeling of hunger. In addition, these women produced the much more active hormone GLP-1, in contrast, another group, the protein intake regulation is the norm.
In another interesting study, a group of 19 people without any diseases, protein diet menu 7 day diet the amount of protein in the two options offered between 30%, other 10%. Ultimately as it turns out, the group with protein consumption of approximately 30% was able to shorten by 440 calories the calories, without any effort.
Metabolic rate
The least important thing, the use, protein, and level processes of change accelerates beyond the norm. During processing, protein metabolic processes, increases of 20-35%. Comparison of refined carbohydrates during metabolic processes approximately by 10-15%.
Use protein increases calories burned. After receiving the protein, more calories expended by the body a couple of hours.
A group of young women (about 10 people, any disease) was asked a simple menu protein diet and every day. A diet like this is just one day in this group have shown that the rate of metabolism has increased twice.
Weight loss and body structure
These proteins able to inhibit hunger and the temple of peace, accelerated metabolism, protein diet helps to get rid of excess weight.
Involved in research for 6 months for a group of 65 women, obese and overweight. Was in a group of numerous proteins, loss 43% are overweight. Such a diet for weight loss and what is remarkable now than it was 10 kg.
Low in calories and leads to slow metabolism level of loss and Nov the mass of protein diet, or vice versa helps accelerate the metabolism and maintain mass Nov. Approximately 1000 people were included in this research, learning the different diets. How it originated, a diet high in protein are a much larger effect, accelerates metabolic processes, and prevents the loss of the mass on Nov.
Gene study has shown that 67% of the population, preferably fiber diet, slimming.
Conclusion: Proteins inhibits hunger, accelerate the metabolism and prevents the loss of mass on Nov.
Protein diet pros
In addition, the protein that helps reduce excess weight, too she lives, and the other positive effect on the body:
- Nov increased mass. Protein diet combination with weight loads will help you Nov build.
- Loss of contraction, Nov mass, due to age. Over the years, most of the people say it doesn't help, Nov mass. Nov mass use protein drinks for cocktail help prevent the loss in healthy men age, as well as for those incredulous sloping tomorrow, Nov with in connection with the mass of any disease.
- Bone strengthening. Protein diet helps prevent osteoporosis, usually seen in women. Research diet, containing animal protein helps to reduce the risk of this disease 69.
- Ability to accelerate wound healing. Use protein helps to improve the healing process after surgery or injury and including Lay.
Conclusion: protein helps to build and maintain, it protects Nov, osteoporosis and promoting bone regeneration in the skin.
A diet rich in protein every day
Different opinions about what should be the norm of protein.
Accepted, must have a ratio about 0.8 grams of daily protein / kg body weight. Weight 60 kg, norma 48 grams of protein a day.
Despite this, the lack of protein prevents the amount consumed, many nutrition I believe in, it's still enough to maintain vital body functions.
With age, however, much more necessary protein our bodies, and don't believe in tomorrow, if you don't want, need to consume about 1.3 grams of mass energy Nov kg body weight.
In addition, this protein diet consumed 1.6 grams many protein per kilogram of body weight, yields the best results: protects and reduces the weight, mass, Nov.
Here's the results does not give the consumption figures are already increasing. A group of men use 1.6 grams of protein per kilogram of body weight, lean mass and create the same results, Group, 2.4 grams of use. This slimming leaked faster and easier in the first group exactly.
Protein diet for weight loss necessarily must contain 1.2 to 1.6 grams of protein per kilogram of body weight and 20-30% of energy intake should be during the day. proteins. So your protein intake for a person of 60 kg in weight approximately 72-90 grams.
Important to deploy the right use of protein throughout the day. You don't need to take the norm during most everyday meal. The best option to get protein with each meal, your body is a more effective use.
Conclusion: daily protein intake should be approximately 1.2 to 1.6 grams / kg body weight. This amount of protein can accelerate the loss of excess weight, and maintain age related changes in mass on Nov.
A simple protein diet
The stick is actually a very simple menu, very easy to fit under your personal preferences and tastes human.
For example, if you want to follow glucose levels, a perfect low-carb diet with the content of protein. Or to exclude milk and milk products, protein diet, then comes back to help. Even a vegetarian menu, rich in proteins, contains products such as eggs, legumes and Yesil.
To get started:
- Type diet. If you start to keep a diary. If you save the data on your phone for use with a custom program or by hand or on your computer. These types of products and programs is usually a good basic that is easy to control them in all phases of their diet.
- Learn the rate of protein. According to learn how much protein we need a day by weight.
- Protein balance. Included a simple menu that contains a balanced amino acid protein diet foods for every day.
- Watch norm lower bound to the protein. Even necessarily a practical diet included in your diet every day at least one protein. On average, this figure was approximately 30 grams.
- Follow biological value protein food. Attention, fresh meat, dairy products, eggs, is a value that represents exactly the same products. Here's the processed meat (bacon, ham, sausage) it is better to avoid.
- Assemble with proteins, vegetables and herbs: remember, vegetables, greens and fruits.
Conclusion: calculate the correct ratio of protein.
Protein diet menu 7 days
The following menu as a source of protein consumption of about 100 grams a day. Appropriate diet for yourself, if you wish to make a change to their requirements.
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Breakfast: 3 eggs omelet, pasta with peanut grain bread, pears.
Lunch always, the answer is: Yesil salad, soft cheese (1 avocado, 100 grams of cheese, any greens, taste), Orange.
In the evening always the answer: 170 grams steak, grilled zucchini, potatoes.
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Breakfast: Smoothie, strawberries and baked with the addition of a teaspoon dry coconut milk based protein.
Lunch always, the answer is: baked or poached salmon (115 grams), foliage and any flavored oil, apple.
Always in the evening, the answer is: the chicken or chicken (115 grams), vegetables, and lentils.
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Breakfast: oatmeal, 100-150 grams of yogurt, some nuts.
Lunch always, the answer is: 115 grams chicken, avocado and red pepper, peach.
Always in the evening, the answer is: a casserole with untreated rice.
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Breakfast: 3 eggs, tortilla, cheese, olives, tomatoes and red peppers, orange.
Lunch always, the answer is: ETI boiled beef with untreated rice.
Always in the evening, the answer is: 115 grams halibut with lentils and broccoli.
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Breakfast: cottage cheese (150-200 grams) apple, cinnamon and a handful of nuts.
Lunch always, the answer is: 115 grams salmon, cooked greens and vegetables, bread.
Always in the evening, the answer is: chicken meatballs with zucchini, strawberries.
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Breakfast: frittata, 1 egg, 30 grams of cheese and potatoes (cut into thin slices)
Lunch always, the answer: squash with chicken meatballs, apples.
In the evening always the answer: shrimp with beans (1 cup), onion, red pepper, guacamole sauce,
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Breakfast: protein Pumpkin pancake, a handful of nuts
Lunch always, the answer is: natural yogurt, fruit(pineapple) and grated almonds.
In the evening always the answer: 170 grams salmon, vegetable stew.
A simple protein diet menu for a week should have a variety.
Cons-protein diet
According to the data of protein diet does not cause an overwhelming amount every day for human and this threat is a serious disease. It has been proven that extra weight loss in individuals with diabetes or the diagnosis of early-stage renal failure, passed, no adverse effects for the kidneys. However, people already diagnosed kidney disease, moderate, is recommended to reduce-to-use protein.
- Fiber diet is a disease that can cause kidney stones. This is true largely animal protein.
- Also if you have liver disease, the doctor's consultation before the start of the diet.
Conclusion: a diet rich in protein for every day need a doctor's advice if you have any disease.
Summarize
Protein is extremely important nutrient for our body.
Protein diet helps reduce, appetite, increased mass Nov weight loss, as well as slows down the ageing process.
Equal to that required for maximum results, use between meals consumption of all protein-rich foods with all the amino acids, beneficial carbohydrates and fats and balance to add a menu to.