Protein plays an important role in processes in the body. Daily subsistence allowance a protein from a 0.8 grams per kilogram of body weight. However, some studies show that consuming protein in addition to doesn't hurt, and will help you to lose weight, but I feel better. That's why your high protein diet day is always very popular.
What is a protein diet?
The protein is one of the main micro-nutrients.
Even the simplest protein diets have a positive impact, and it is important the following functions:
- Regeneration, and support. A protein the main construction material of the fabric. Using a continuous tissue protein updated, or regenerated.
- The acceleration of a chemical process. Most of the enzymes responsible for chemical reactions in the body, it is a common protein molecules.
- The production of hormones. Protein stimulates the production of hormones. So if you're a growth, these hormones can be dangerous lack of doctors recommended a high protein diet.
- Transport important materials. Some proteins are transported to the cells in the body need the substance. In particular, oxygen is only a cell due to a protein, hemoglobin.
Protein consists of smaller components known as amino acids. A 22 protein amino acids, 9 considered to be of paramount importance, but one thing is certain, a diet.
Does not include a food all of the necessary amino acids in the body. Animal protein is a complete or because they provide the necessary amino acids. Protein diet foods, which include eggs, meat, fish, poultry, milk, considered to be the most balanced.
Protein a vegetables, unfortunately, they contain less amino acid, so it's important to combine them with other plant proteins. A number of protein include legumes, cereals. Don't forget the seeds, nuts, and soybeans.
Easy protein diet menu each day should be based on the amount of protein I ate. Although the quality protein, it plays an important role. Many scientists agree that the consumption of a protein may be too small to a healthy lifestyle is maintained.
Conclusion: Amino acid located in the protein or don't produce a body. The inclusion of the protein diet is essential.
Protein diet weight loss
The latest research shows that a protein has a positive effect on metabolism, help you lose weight and reduce your appetite.
Hunger
Protein well to suppress hunger for hours a lot of help to the hormones py the same, or GLP-1, which is responsible for the feeling of satiety. Anyway, I've got this reduces the level of these hormones can be dangerous, the Ghrelin, the hunger these hormones can be dangerous.
Studies among 12 perfectly healthy women showed that a group is joined to the protein diet was, I feel a lot better, but the feeling of hunger is less pronounced. Otherwise, the ezek women are much more active is an advanced these hormones can be dangerous, GLP-1, in contrast to another group, which does not correspond to the protein intake.
Interesting study another, a group, an ember 19, without any disease, it is recommended that two protein diet menu option for 7 days: a protein diet the amount of 30%, the other 10%. The results showed that a group with a protein intake by 30% can reduce the calories-440 calories, without any effort.
The metabolism
Less important is the fact that eating protein excessive fast track a-level metabolic processes. During processing the protein metabolic processes are increased by 20-35%. To compare the metabolic processes during the processing of the carbohydrates of approximately 10-15%.
Protein consumption increases the calories burned. After eating a protein, the body spends more calories for several hours.
Group of A young woman (around 10 people without any disease) offered a simple protein diet menu every day. It's Just a day, a diet showed that the level of metabolism, it was a group doubled.
Weight loss test structure
A fact is due to the fact that the protein is able to suppress hunger and accelerate metabolic processes, the protein diet helps to get rid of the excess weight.
Within 6 months the study was conducted, which involved a group of 65, and women that suffer from obesity are overweight. A group, which consumed a large amount of protein, lost 43% more weight. Worth mentioning is that the weight loss diet more than 10 pounds.
Although the reduction in calories leads to slower metabolism and decreased muscle mass, the protein diet to accelerate the metabolism and protect muscle mass. Approximately 1000 people participated in the research to study the different diets. Mint, it turns out, high protein diet is a much bigger effect, prevents muscle loss and speeds up metabolism.
The genetic research has shown that 67% of the population prefer the protein diet weight loss.
Conclusion: the Proteins suppresses hunger, speeds up metabolism and prevents muscle loss.
Benefits Of protein diet
For a fact Aside from that help a protein to reduce the weight, this ad is another positive effect on the body:
- The increase in muscle mass. Combining the protein diet is a power training helps to build muscle mass.
- Reduces the loss of weight of the muscle with age. The age most people lose muscle mass. Drinking a protein shake to prevent muscle loss in healthy people, the elderly, and those who tend to lose muscle mass about any disease.
- The bones strengthen. Protein diet helps prevent osteoporosis, which is common in women. Studies have shown that a diet that includes animal protein, helps to reduce the risk of disease by 69%.
- The ability to a accelerate healing of wounds. Eating protein helps to improve the healing process after operations or injuries, including bed sores.
Conclusion: the Protein helps to build muscle keep protects the bones osteoporosis, and promotes skin regeneration.
jpg" class="imgblock right center_mob">Protein diet every day
There are different opinions about what should be the normal protein.
It is believed that the daily rate of protein should be around 0.8 grams per kilogram of body weight. A weight of 60 kg, evaluation of a protein is 48 grams per day.
Although the amount of protein to consume to prevent deficiency, many nutritional in twice the think I that it is not enough to maintain vital organ functions.
With age however, your body requires much 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 fact, the protein diet, which consume 1.6 grams of protein / kg body weight, gives the best results: reducing the weight, and protect muscle mass.
But the increase in consumption exceeds ezek the numbers ad is not a good result. Group A words will consume 1.6 grams of protein / kg body weight, showed the same results, building muscle, whereas a group consuming 2.4 grams. The weight loss continued, faster, easier to the first group.
Protein diet weight loss should contain 1.2−1.6 grams of protein / kg body weight, and 20-30% of the daily energy intake should be proteins. So, a person's protein intake weight of 60 kg would be approximately 72-90 grams.
It is important to properly divide protein intake a day. You don't have to be a big demand on the day a meal. The best solution is to always have a protein meal, then you will use the body more efficiently.
Conclusion: the daily protein consumption should be around 1.2−1.6 grams per kilogram of body weight. This is a protein speed weight loss and protects lean muscle mass of aging.
Simple protein diet
Follow the menu is actually very simple, since it can be easily adapted to the personal preferences they person.
For example, if you want to follow a levels, of glucose, to perfect the low carb protein diet a high. Or, to exclude the dairy products, help then again come with a protein diet. A vegetarian menu can be rich in protein, if they are includes products like eggs, beans, vegetables.
Where to start:
- Record a diet. Start keeping a diary. You can record manually the data or a special program, the phone or the computer. Programs is usually such a good product base to easily monitor all stages of a diet.
- Find out the normal protein. Based on the weight find out how much protein you need daily.
- Follow the balance of the proteins. Contain a simple protein diet menu every day foods, which are balanced amino acids.
- To observe the lower limit of a normal protein. Even then, if it's a diet, a diet must contain a minimum protein. On average this number is around 30 grams.
- Follow the biological value of food proteins. Need to pay attention to the fresh meat, dairy products, eggs, exactly the same, the value of the products. But the processed meat products (bacon, ham, sausage) should be avoided.
- All proteins vegetables,don't forget, vegetables, herbs, fruits.
Conclusion: Correctly calculate the rate of a protein.
Protein diet menu for 7 days
The following menu is designed for the consumption of approximately 100 grams of protein a day. If you want you can make the changes in a diet, the in requirements.
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Breakfast: omelet 3 eggs, cereal, bread, peanut butter, pears.
Lunch: green salad, cheese (1 avocado, 100 grams of cheese, any greens to taste), orange.
Dinner: 170 grams of steak, zucchini, grill, a few potatoes.
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Breakfast: Smoothie made with coconut milk, berries, a spoon was replaced by protein.
Lunch: baked salmon or cooked (115 grams), any experience in herbs, butter, local Apples.
Dinner: chicken or the egg (115 g) vegetables-lens.
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Breakfast: oatmeal, 100-150 grams of yogurt, some nuts.
Lunch: 115 g chicken, avocado, red pepper, peach.
Dinner: fried brown rice.
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Breakfast: tortilla, 3 eggs, cheese, olives, tomatoes, red peppers, orange.
Dinner: some roasted brown rice.
Dinner: 115 grams of halibut lentils, and broccoli.
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Breakfast: cottage cheese (150-200 grams) apple with cinnamon, handful of given.
Dinner: 115 grams of salmon, fried vegetables, vegetables, croutons.
Dinner: chicken patties on a pumpkin, the berries.
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Breakfast: scrambled Eggs, 1 egg, 30 g cheese, a potato (cut thin slices)
Lunch: chicken patties pumpkin, Apple.
Dinner: shrimp beans (1 Cup), onion, red pepper, guacamole,
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Breakfast: pancakes a protein, pumpkin, handful of given
Lunch: natural yogurt, a fruit(pineapple) and grated almonds.
Dinner: 170 grams of salmon, a vegetable stew.
Easy protein diet menu for a week need to be amended.
Disadvantages of the protein diet
A condition According to the every day protein diet is not a threat to a lot of people lead to serious diseases. It has been proven that people a weight loss the diagnosis of diabetes or in the early stage renal failure have passed without the negative consequences of the kidney. However, the people who have been diagnosed with kidney disease, medium, it is recommended to reduce the protein intake.
- Protein diet can cause kidney stones. Mainly applies to animal protein.
- Also, if you have liver problems, consult your doctor before starting the diet.
Conclusion: the Protein diet every day, doctor's advice is necessary if a disease.
Summarize
Protein nutrient is extremely important for the organization.
Protein diet reduce appetite it help increase the muscle mass, losing excess weight, and slows down the aging process.
For maximum results it is necessary to evenly distribute the consumption of a protein between each meal, consume foods rich in amino acids and to balance the menu contains healthy carbohydrates, fats.