Protein plays an important role in the processes of our body. Service the daily rate of protein is approximately 0.8 grams per kilogram of body weight. However, some studies show that the consumption of protein in excess is not bad, and also help you lose weight and feel better. That's why the protein diet weight loss in every day enjoys great popularity.
What is a protein diet?
The protein is one of the main micronutrients.
Even the simplest protein diet has a positive effect, and performs the following important functions:
- Regeneration, and support. The protein is the major building material of our fabrics. And with the help of tissue proteins are constantly updated and regenerate.
- The acceleration of chemical processes. Most of the enzymes, which are responsible for chemical reactions in the body, which are protein molecules.
- The production of hormones. The proteins stimulate the production of hormones. So in the case of a deficiency of growth hormone, the doctors necessarily recommend protein diet.
- Transport of important substances. Some of the proteins expressed in the cells of our body with the substances. In particular, the oxygen enters our cells through the squirrel hemoglobin.
The protein consists of small pieces known as amino acids. Of the 22 amino acids proteins, 9 are considered extremely important, and must necessarily include in your diet.
Not all products contain all the amino acids essential for our body. Animal proteins are considered to be the most complete, in that they provide the necessary amino acids. Protein diet products that include eggs, meat, fish, poultry and milk, is considered to be the most balanced.
Vegetable proteins, unfortunately, contain a lesser amount of amino acids, so it is important to combine with other plant proteins. A large number of proteins contain legumes and cereals. Don't forget seeds, nuts, and soy.
A simple menu of protein diet for each day should be based on the amount of food eaten protein. Even if the quality of the protein also plays an important role. Many scholars agree on the fact that the rate of consumption of protein may be too small to maintain a healthy lifestyle.
Conclusion: the Amino acids contained in protein, are not produced by our body. Include protein in your diet is a must.
Protein diet weight loss
Recent studies show that the protein has a positive effect on metabolism, helps to reduce the weight and reduce the appetite.
The feeling of hunger
Proteins excellent inhibits the feeling of hunger for many hours, it helps in the production of the hormone PYY and GLP-1, which are responsible for the feeling of satiety. Also, it reduces the level of hormone Ghrelin, considered the hunger hormone.
Studies conducted between 12 absolutely women in good health, have demonstrated that the group that has joined in the diet of proteins of health was much better, and the feeling of hunger is less marked. In addition, these women have a lot more product hormone GLP-1, unlike the other group, which does not respect the rules of protein consumption.
In another interesting study group of 19 people, without any disease, they have proposed two options of menu protein diet for 7 days: on a diet the amount of protein equal to 30%, other 10%. Later it was discovered that the group with the protein consumption of about 30% could reduce the calories to 440 calories, without any effort.
The level of metabolism
No less important is that consumption of excess protein accelerates and the level of metabolic processes. During the processing of protein metabolism increase of 20-35%. The comparison of the metabolic processes during the processing of carbohydrates is about 10-15%.
The consumption of protein also increases the amount of calories burned. After the protein intake, the body spends calories again in a few hours.
A group of young women (about 10 people without any disease) were asked a simple menu of protein-rich diet every day. Only one day, such a diet has shown that the rate of metabolism in this group is increased by two times.
Loss of weight and the structure of the body
Due to the fact that proteins are able to inhibit the hunger and accelerate the metabolism, protein diet helps to get rid of excess weight.
In a matter of 6 months, a study was conducted that took a group of 65 obese women and overweight. The group, which made use of a large number of proteins, has lost 43% of their excess weight. It is also interesting to note that the weight loss on this diet was more than 10 pounds.
And even if the reduction of calories results in a slowing of metabolism and loss of muscle mass, protein diet, on the contrary helps to accelerate the metabolism and protect muscle mass. About 1000 people were involved in the research, for the study of different diets. As it turned out, a diet high in protein has a much larger effect, prevents the loss of muscle mass and accelerates the metabolic processes.
Gene study has shown that 67% of the population is preferable to protein diet weight loss.
Conclusion: the Proteins inhibit the feeling of hunger, accelerate metabolism and prevent the loss of muscle mass.
The benefits of a diet rich in protein
In addition to the fact that the protein helps to reduce excess weight, it also has another positive effect on the body:
- Increase in muscle mass. The combination of a protein rich diet with loads of power helps to build the muscle mass.
- The reduction of the loss of muscle mass due to age. With the passing of the years, most people lose muscle mass. The consumption of protein shakes helps to prevent the loss of muscle mass in healthy men of advanced age, but also of those who tend to lose muscle mass in relation to any diseases.
- Strengthen the bones. Protein diet helps to prevent osteoporosis, which is common in women. Studies have shown that a diet containing animal proteins, helps to reduce the risk of this disease to 69%.
- The ability to accelerate the healing of wounds. The consumption of protein helps to improve the healing process after surgery or injury, including pressure sores.
Conclusion: the Protein helps to build muscle mass and keep her, protects bones from osteoporosis and encourages the regeneration of the skin.
Protein diet every day
There are different opinions on what should be a standard protein.
Considering that the daily rate of protein should be around 0.8 grams per kilogram of body weight. With a weight of 60 kg, the standard of protein is 48 grams per day.
Even if such a large amount of protein consumed to prevent a deficiency, many nutrition believe that, however, is not sufficient to maintain the vital functions of the organism.
With age, however, our body needs more protein, and if you do not want to lose the muscle mass, you need to consume around 1.3 grams per kilogram of body weight.
Moreover, it is a protein 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 increased consumption of in addition these figures do not give great results. A group of men, using 1.6 grams of protein per kilogram of body weight, showed the same results in building muscle mass, as a group, use 2.4 grams. At the same time, lose weight faster and easier it is in the first group.
Protein diet weight loss must necessarily include 1.2−1.6 grams of protein per kilogram of body weight, whereas the 20-30% of the maximum energy intake must be protein. So the consumption of protein for a person weighing 60 kg approximately 72-90 grams.
It is important to correctly allocate the consumption of protein throughout the day. It is not necessary to take the most of the daily requirement during a meal. The best option — to take protein at every meal, so your body to use more effectively.
Conclusion: the intake of protein should be around 1.2−1.6 grams per kilogram of body weight. It is such a large amount of proteins will accelerate the loss of excess weight and protect the muscle mass from changes due to age.
Simple protein diet
Adhere to this menu is actually very simple, as it can be easily adapted to the personal preferences and tastes of the person.
For example, if you want to monitor the level of glucose, a low carbohydrate diet with a high protein content. Or you need to eliminate dairy products, then again for the assistance is protein diet. Also vegetarian menu may be rich in protein, whether it includes products such as eggs, legumes, and vegetables.
Where to start:
- Write your diet. Begin to keep a diary. You can record the data manually or use a special program in his mobile phone or a computer. Programs of this kind have a good base of products and easy to control all the phases of his diet.
- Discover the amount of proteins. On the basis of its weight find out how much protein you need in a day.
- Respect the balance of protein. Include a simple menu of protein diet for every day products that contain balanced amino acids.
- Observe the lower limit of the standard protein. Even if you do not practice the diet, you must include in your diet valid for a minimum of protein. On average the figure is about 30 grams.
- Follow biological value protein food. Pay attention to fresh meat, dairy products, eggs, from the east the products are of value. Here's the processed meat products (bacon, ham, sausage) are best avoided.
- Combine proteins with vegetables and herbs: do Not forget to vegetables, vegetables and fruit.
Conclusion: Correctly calculate the amount of proteins.
Protein diet menu for 7 days
The following menu, calculated on the consumption of about 100 grams of protein per day. If you want to, you can make changes in the diet, according to your needs.
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Breakfast: omelette of 3 eggs, cereals, toast with peanut butter pasta, pear-shaped.
Lunch: green salad with soft cheese (1) avocado, 100 grams of cheese, any herbs to taste), and an orange.
Dinner: 170 grams of steak, zucchini on the grill, a few potatoes.
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Breakfast: a Smoothie prepared with a base of coconut milk with the addition of berries and a tablespoon of dry protein.
Lunch: baked or boiled salmon (115 grams) seasoned with any herbs and olive oil, and an apple.
Dinner: chicken or chicken (115 grams) with vegetables and lentils.
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Breakfast: oatmeal, 100-150 grams of yogurt, a bit of nuts.
Dinner: 115 grams of chicken with avocado and red pepper, fishing.
Dinner: stew with brown rice.
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Breakfast: omelette with 3 eggs, cheese, olives, tomato and chilli, orange.
Lunch: stew of veal with brown rice.
Dinner: 115 grams of halibut with lentils and broccoli.
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Breakfast: ricotta cheese (150-200 grams) with apple, cinnamon and a handful of walnuts.
Dinner: 115 grams of salmon in the oven with aromatic herbs and fresh vegetables, croutons of bread.
Dinner: chicken meatballs with pumpkin, fruits of the forest.
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Breakfast: omelette with 1 egg, 30 grams of cheese and one potato (cut into thin wedges)
Lunch: chicken meatballs with pumpkin, apple.
Dinner: shrimp with beans (1 cup), onion, red pepper, salsa, guacamole.,
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Breakfast: more than prepare pancakes on a protein with pumpkin, a handful of walnuts
Lunch: natural yogurt with fruit(pineapple) and almonds.
Dinner: 170 grams of salmon, stew of vegetables.
A simple menu of protein diet in a week should be diversified.
Against protein rich diet
According to the protein diet every day is not a threat to the vast number of people and does not lead to serious diseases. It has been shown that the excess weight loss in people with a diagnosis of diabetes or the early phase of renal insufficiency is carried out without negative consequences for the kidneys. However, the people who have been diagnosed with kidney disease of average severity, it is recommended that you reduce the consumption of protein.
- Protein diet can cause urolithiasis. It is a protein of animal origin.
- Even if you have liver disease, you should consult a doctor before starting a diet.
Conclusion: Protein diet every day requires the consultation of a doctor, if you have any diseases.
To summarize
Protein is extremely important nutrient for our body.
Protein diet helps to reduce your appetite, increase your muscle mass, loss of excess weight and also slow down the process of aging.
For maximum result, it is necessary to evenly distribute the consumption of protein between meals, eat foods rich in all the amino acids, and the balance of the menu, including useful carbohydrates and fats.