Protein plays a big role in the process of our body. Daily a daily rate of protein is about 0.8 grams per kilogram of body weight. However, some studies show that consumption of protein beyond the standards is not evil, and even help you lose weight and feel better. This is why the protein diet slimming for every day of the rivers enjoys great popularity.
What is the protein diet?
The protein is one of the major trace elements.
Even the most simple, the protein diet has a positive effect and performs the following important functions:
- The regeneration and support. The protein is the main building material of our tissues. It is with the help of the tissue protein constantly updated and regenerate.
- The acceleration of chemical processes. Most of the enzymes responsible for the chemical reaction in the body, the molecules of protein.
- The production of hormones. The proteins stimulate the production of hormones. Thus, in the case of lack of growth hormone doctors necessarily recommend a high-protein diet.
- The delivery of important substances. Some of the proteins involved in the cells of our body with the substances. In particular, the oxygen enters our cells through the protein hemoglobin.
The protein is composed of smaller parts known as amino acids. From 22 amino acids of the protein 9 is considered to be very important and should absolutely include in your diet.
All the products contain the amino acids necessary for our body. Animal proteins are considered to be the most productive, because they provide the amino acids. A diet rich in protein products, which include eggs, meat, fish, poultry and milk is considered to be the most balanced.
The proteins of vegetables, unfortunately, contain less than the amount of amino acids, therefore, it is important to combine them with other plant proteins. A large number of proteins contain legumes and grains. Don't forget seeds, nuts, and soy.
Simple menu protein diet each day should be based on the amount consumed, protein. Although the quality of the protein also plays an important role. Many scientists agree that the standard of consumption of protein may be too low to maintain a healthy life.
Conclusion: the Amino acids in proteins cannot be produced by our body. Include protein in your diet is mandatory.
The protein diet slimming
Recent studies show that the protein has a positive effect on the metabolism, helps to reduce the weight and reduce appetite.
The sensation of hunger
The protein perfectly suppresses the feeling of hunger for many hours, help in the development of the hormones PYY and GLP-1, which are responsible for the sensation of satiety. Similarly, it reduces the level of the hormone Ghrelin, which is considered the hunger hormone.
The study, conducted with 12 absolutely healthy women showed that the group that took the protein diet, the health has been much better, but the feeling of hunger is less pronounced. In addition, these women are much more active of them the hormone GLP-1, unlike the other group, which has not met the standards for protein consumption.
In an interesting study of a group of 19 people, without any disease, have suggested two options to the menu of protein diet on 7 days: in a protein diet was 30%, with another 10%. As a result, it turned out that the group of the protein consumption of approximately 30% able to reduce your calories 440 calories, without any effort.
The level of metabolism
Is not less important than the consumption of protein beyond the standards is accelerating, and the level of metabolic processes. During the recycling of the protein metabolism increases 20% to 35%. The comparison of the rates of processes during the transformation of carbohydrates is approximately 10% to 15%.
The consumption of protein also increases the number of calories burned. After the protein intake of the body's expenditure of calories for several hours.
A group of young women (about 10 people without any disease) has been invited to a simple menu of protein-rich diet every day. Only one day of such a diet has shown that the rate of metabolism in this group has increased twice.
The weight loss and the body structure
Thanks to the fact that proteins are capable of suppressing the hunger and accelerating the metabolism, the protein diet helps to get rid of excess weight.
In a period of 6 months, has completed a study which has launched the group of 65 women with obesity and overweight. The group, which consumes a large amount of proteins, has lost 43% of more excess weight. It is remarkable, and the fact that the weight loss on this diet was more than 10 kg.
And although the reduction of calories leads to slow metabolism and loss of muscle mass, the protein diet, on the contrary, helps to speed up the metabolism and protect muscle mass. Approximately 1000 people were involved in the research on the study of the different regimes. As it turned out, a diet high in protein has an effect much larger, to prevent the loss of muscle mass and accelerates the metabolism.
Gene the study revealed that 67% of the population is preferable to a high protein diet for weight loss.
Conclusion: the Proteins inhibit the feeling of hunger, accelerate the metabolism and prevent the loss of muscle mass.
Advantages of the protein diet
In addition to the fact that protein helps to reduce excess weight, it also provides a and the other positive effects on the body:
- The increase in muscle mass. The combination of the protein diet with loads of help to build muscle.
- The reduction of the loss of muscle mass due to age. Over the years, most people lose muscle mass. The protein consumption of cocktails helps to prevent the loss of muscle mass in older men and in those who tend to lose muscle mass in the course of any disease.
- The strengthening of the bones. A diet rich in protein helps prevent osteoporosis, which often occurs in women. Studies have shown that a diet of animal protein, can reduce the risk of this disease by 69%.
- The ability to accelerate the healing of wounds. The consumption of protein helps to improve the healing process after operations or injuries, including pressure ulcers.
Conclusion: the Proteins help to build muscle mass and save, protect bone, osteoporosis, and promotes regeneration of the skin.
A diet rich in protein each day
There are different opinions as to what should be the rate of protein.
It is believed that the daily rate of protein should be around 0.8 grams per kilogram of body weight. With a weight of 60 kg, the rate of protein is 48 grams per day.
Although such a large amount of protein consumed prevents its deficit, many nutrition believe that it is still insufficient to maintain the vital functions of the body.
With age, however, our body needs a lot more protein, and if you don't want to lose the muscle mass, you should consume around 1.3 grams per kilogram of body weight.
In addition, it is a protein-rich diet, that offers to consume 1.6 grams of protein per kilogram of body weight, gives the best results: reduces weight and protects the muscle mass.
And here is the increase in consumption in most of these figures does not give great results. A group of men, using 1.6 grams of protein per kilogram of body weight, showed the same results in the building of muscle mass, such as the group, using 2.4 grams. During this slimming took place more quickly and more precisely in the first group.
The protein diet slimming must necessarily include 1.2−1.6 grams of protein per kilogram of body weight, and 20 to 30% of your daily energy intake should be protein. Thus, the consumption of protein for a person weighing 60 kg approximately 72-90 grams.
Important to spread the protein intake throughout the day. No need to take the larger part of the daily needs for a meal. The best option — take of protein at each meal, so that your body will use it more effectively.
Conclusion: the consumption of protein should be around 1.2−1.6 grams per kilogram of body weight. It is this amount of protein to accelerate the loss of excess weight and protect the muscle mass of aging.
Simple protein diet
To join such a menu is in fact very simple, as you can easily adapt it to your preferences and the tastes of the person.
For example, if you want to look at the glucose level, you perfect a low-carb diet rich in protein. Or you need to exclude dairy products, using new protein diet. Even a vegetarian menu may be rich in protein, so includes products such as eggs, legumes and green leafy vegetables.
To start:
- Save your diet. Start keeping his diary. You can save the data manually or use a special software on your phone or on your computer. These programs usually have a good base of products and to easily control all the stages of their plan.
- Check out his protein levels. On the basis of its weight in the amount of protein you need in the day.
- Respect the balance of protein. Include in the simple menu the protein diet of foods every day that contain balanced amino acids.
- Look at the lower limit of the standard proteins. Even if you don't stick to a diet, make sure you include in your diet a minimum acceptable protein. On average, the figure is approximately 30 grams.
- Monitor the biological value of proteins. Please note: meat, dairy products, eggs, it is still the product has value. And here are treated by the meat products (bacon, ham, sausage) it is better to avoid.
- Combine proteins and green vegetables: Don't forget about the vegetables, herbs and fruits.
Conclusion: Well to calculate their rate of protein.
The protein diet at the map 7 days
The following menu is based on the energy consumption of about 100 grams of protein per day. If you want, you can make changes to the diet, according to your needs.
-
Breakfast: omelet 3 eggs, cereals, bread with peanut paste pear.
Lunch: green salad with soft cheese (1 avocado, 100 grams of cheese, the greens, to taste, orange.
Dinner: 170 grams of steak, grilled zucchini, a bit of potatoes.
-
Breakfast: Smoothie made of coconut milk with the addition of berries and a spoonful of dry protein.
Lunch: - cooked or cooked salmon (115 grams), flavored with all the greenery and the apple butter.
Dinner: chicken or chicken (115 grams) with vegetables and lentils.
-
Breakfast: rolled oats, 100 to 150 grams of yogurt, a few nuts.
Dinner: 115 grams of chicken with avocado and red pepper, the fishing.
Dinner: a stew of brown rice.
-
Breakfast: omelet 3 eggs, cheese, olives, tomatoes and red pepper, orange.
Lunch: veal stew with brown rice.
Dinner: 115 grams of halibut with lentils and broccoli.
-
Breakfast: white cheese (150-200 grams) with the apple, cinnamon and a handful of nuts.
Dinner: 115 grams of salmon, baked with vegetables and fruit, and toast.
Dinner: chicken cutlets with pumpkin, berries.
-
Breakfast: frittata 1 egg, 30 grams of cheese and a potato (cut into thin slices)
Lunch: chicken cutlets with pumpkin, apple.
Dinner: shrimp beans (no more than 1 cup), onion, red bell pepper, sauce, guacamole,
-
Breakfast: pancake on a protein with a pumpkin, a handful of nuts
Breakfast: natural yoghurt with fruit(pineapple) and almonds.
Dinner: 170 grams of salmon, ragout of vegetables.
Simple menu the protein diet of the week should be varied.
The disadvantages of the protein diet
According to the data of the protein diet every day does not constitute a threat to the overwhelming majority of people and does not lead to serious diseases. It has been proven that the loss of excess weight in people diagnosed with diabetes or the early stage of kidney failure has taken place without consequences harmful to the kidneys. However, for people who are already diagnosed of the kidney disease moderate, it is recommended to reduce the consumption of proteins.
- A diet rich in protein can cause kidney stones, the disease. This is more true for the proteins of animal origin.
- If you have a disease of the liver, it is necessary to consult a doctor before starting a diet.
Conclusion: a diet rich in Protein for each day requires the consultation of a doctor, if you have had a disease.
Summarize
Protein is extremely important nutrient for our body.
A diet rich in protein helps decrease appetite, increase muscle mass, loss of excess weight, and slows down the process of aging.
For maximum results, it is necessary to evenly distribute the consumption of protein between meals, eat foods that are rich in all amino acids, and balance the map to include useful carbohydrates and fats.