Protein plays a major role in the processes of our body. Daily daily allowance of protein is about 0.8 grams per kilogram of tissue intact. However, some studies show that consuming protein in excess does no harm, and even help to lose weight and feel better. That's why high protein diet for every day is very popular.
What is a protein diet?
Protein is one of the main micronutrients.
And Even the simplest protein diet has a positive effect and performs the following important functions:
- Regeneration and support. Protein is the main building material of our fabrics. With the help of tissue protein are constantly updated and regenerated.
- The acceleration of chemical processes. Most enzymes, which are responsible for chemical reactions in the body, it is a common protein molecules.
- The production of hormones. Proteins stimulate the production of hormones. So, with a lack of growth hormone doctors recommend necessarily a high protein diet.
- Shipping important substances. Some proteins are delivered to cells in our body need the substance. In particular, oxygen flows to our cells due to the protein hemoglobin.
Protein consists of smaller parts known as amino acids. Of the 22 protein amino acids, 9 are considered very important and a must in your diet.
Far not all foods contain the necessary amino acids for our body. Animal proteins are the most complete, because they provide the necessary amino acids. Protein diet foods which include eggs, meat, fish, poultry and milk, is considered the most balanced.
Proteins from vegetables, unfortunately, contain fewer amino acids, so it is important to combine them with other vegetable proteins. A large number of proteins contain legumes and cereals. Don't forget about seeds, nuts and soybeans.
Simple menu protein diet for each day should be based on the number ate ezenia protein. Although the quality of protein also plays a role. Many scientists agree that the rate of consumption of protein may be too small to maintain a healthy lifestyle.
Conclusion: the Amino acids contained in the protein, are not produced by our bodies. The inclusion of protein in your diet phenomena is required.
Protein diet for weight loss
Recent research shows that protein has a positive effect on metabolism, helping you lose weight and reduce appetite.
Hunger
Protein well suppresses hunger for many hours, helps produce hormones PYY and GLP-1, which is responsible for the feeling of satiety. Yes besides it reduces the level of the hormone Ghrelin, considered the hunger hormone.
Studies conducted among 12 perfectly healthy women showed that the group that adhered to the protein diet, she was feeling much better, and the feelings of hunger are less pronounced. Yes besides these women much more actively developed of the hormone GLP-1, in contrast to the hell the other group, which does not comply with the protein intake.
In another interesting study, a group of 19 people without any disease, suggested two options for menu protein diet on 7 Zen: one diet the amount of protein was 30%, the other 10%. The results showed that the group with a protein intake about 30% were able to reduce your calorie 440 calories, without any effort.
The rate of metabolism
Not less important is the fact that eating protein in excess is accelerated and the level of metabolic processes. During processing the protein metabolic processes are increased by 20-35%. Yes, the comparison of the metabolic processes during the processing of carbohydrates is about 10-15%.
The use of protein also increases the amount of calories burned. After consuming protein, the body spends more calories for several hours.
A group of young women (about 10 people without any disease) were offered a simple menu protein diet each day. Only one day of this diet showed that the level of metabolism in this group was doubled.
Losing weight and building a
Due to the fact that the protein is able to suppress hunger and accelerate metabolic processes, protein diet helps to get rid of the hell of excess weight.
Within 6 months the study was conducted, which involved a group of 65 women who are obese and overweight. The group, which consumed a large amount of protein, fell by 43% of more excess weight. It is also noteworthy that the weight loss on this diet was more than 10 pounds.
Although the reduction of calories leads slowing metabolism and loss of muscle mass, protein diet helps speed up metabolism and protect muscle mass. About 1,000 people were involved in the research to study a variety of diets. As it turned out, a diet high in protein may much greater effect, prevents muscle loss and speeds up metabolism.
Genetic research has shown that 67% of Partizan overwhelming protein diet for weight loss.
Conclusion: Proteins suppress hunger, speed up metabolism and prevent muscle loss.
The advantages of the protein diet
Besides the fact that protein helps to reduce the extra lever, it also has another positive effect on the body:
- The increase in muscle mass. Combining protein diet with power training helps to build muscle mass.
- Reduce the loss of muscle weight with age. With age most people lose muscle mass. Drinking protein shakes help to prevent muscle loss in healthy elderly men, as well as those who tend to lose muscle mass in connection with any of the diseases.
- The strengthening of bones. Protein diet helps to prevent osteoporosis, which is common in women. Studies have shown that a diet that includes animal protein, helps to reduce the risk of this disease by 69%.
- The ability to accelerate the healing of wounds. Eating protein helps to improve the healing process after operations or injuries, including bedsores.
Conclusion: Protein helps to build muscle and keep it, hell protects bones osteoporosis and promotes skin regeneration.
Protein diet every day
There are various 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 tissue intact. With a weight of 60 kg, rate of protein is 48 grams per day.
Although the amount of protein consumed to prevent a deficiency, nutriciology believe that it is not enough to maintain vital body functions.
With age, however, our body requires much more protein and if you don't want to lose muscle mass, you should consume around 1.3 grams per kilogram of tissue intact.
Moreover, protein diet, which recommends 1.6 grams of protein per kilogram of tissue intact, gives the best results: reduces weight and protects muscle mass.
But the increase in consumption in excess of these figures does not give great results. A group of men consume 1.6 grams of protein per kilogram of mass a, showed the same results in building muscle mass, as a group, uses 2.4 grams. The weight loss proceeded faster and easier in the first group.
Protein diet for weight loss must include 1.2−1.6 grams of protein per kilogram of mass a, and 20-30% of your daily energy intake should be proteins. So protein intake for a person weighing 60 kilograms would be approximately 72-90 grams.
It is important to properly distribute protein intake throughout the day. No need to take out most of the daily requirement in one meal. The best option is to take protein s skin meal so that your body will use it more efficiently.
Conclusion: daily consumption of protein should be around 1.2−1.6 grams per kilogram of tissue intact. It is this protein speed up weight loss and protect muscle hell aging.
Simple protein diet
Follow this menu is actually very simple, as it can easily be adapted to personal preferences and tastes of the person.
For example, if you want to follow the level of glucose, you a perfect fit a low carbohydrate diet with a high content of proteins. Or you have to exclude dairy products, then to help again comes to protein diet. Even the vegetarian menu can be rich in protein if it includes products such as eggs, beans and greens.
Where to start:
- Record your diet. Start keeping a diary. You can record data manually or use a special program on your phone or computer. Such programs usually have good database of products and their easy control of all the phases of his diet.
- Find out smoke normal protein. Based on its weight find out how much protein you need per day.
- Follow a balance of proteins. Include a simple menu protein diet on every day foods that contain balanced amino acids.
- Observe the lower limit of normal proteins. And Even if you don't follow the diet, be sure to include in your diet the minimum of proteins. On average, the figure is about 30 gram.
- Follow the biological value of food proteins. Pay attention to fresh meat, dairy products, eggs, such products are of value. But processed meat products (bacon, ham, sausage) should be avoided.
- Combine proteins with vegetables and greens: don't forget about vegetables, herbs and fruits.
Conclusion: Correctly calculate your rate of protein.
Protein diet menu, 7 Zen
The following menu is designed for the consumption of about 100 grams of protein a day. If you wish, you can make changes in the diet, according to your needs.
-
Breakfast: omelet of 3 eggs, grain bread with peanut butter, pear.
Abed green salad W soft cheese (1 avocado, 100 grams of cheese, any greens to taste), orange.
Dinner: 170 grams of steak, zucchini on the grill, a few potatoes.
-
Breakfast: Smoothie made of coconut milk with berries and one spoon of dry protein.
Abed: baked or poached salmon (115 grams), seasoned with any herbs and butter, Apple.
Dinner: chicken or the egg (115 grams) with vegetables and lentils.
-
Breakfast: oatmeal, 100-150 grams of yogurt, some nuts.
Abed: 115 grams chicken W avocado and red pepper, peach.
Dinner: pot roast with brown rice.
-
Breakfast: tortilla with 3 eggs, cheese, olives, tomato and red pepper, orange.
Abed: veal stew with brown rice.
Dinner: 115 grams halibut with lentils and broccoli.
-
Breakfast: cottage cheese (150-200 grams) with Apple, cinnamon and handful of nuts.
Abed: 115 g salmon, baked with greens and vegetables, croutons.
Dinner: chicken patties with pumpkin, berries.
-
Breakfast: Frittata with 1 egg, 30 grams of cheese and one potato (cut into thin slices)
Abed: chicken cutlets with pumpkin, Apple.
Dinner: shrimp W beans (1 Cup), onion, red pepper, guacamole,
-
Breakfast: pancake on a protein with pumpkin, handful of nuts
Abed: natural yogurt with fruits(pineapple) and grated almonds.
Dinner: 170 grams of salmon, a vegetable stew.
Simple menu protein diet for a week should be varied.
Cons of protein diet
According protein diet every day is not a threat to the vast number of people and does not seriously esneh diseases. It has been proven that weight loss in people with a diagnosis of diabetes or early stage kidney failure passed without negative consequences for the kidneys. However, people who have been diagnosed with kidney disease of moderate severity, it is recommended to reduce protein intake.
- Protein diet can cause kidney stones. It mainly concerns animal protein.
- Also if you have liver disease, you should consult a doctor before starting the diet.
Conclusion: the Protein diet for each day require a doctor's advice if you have any of the disease.
Summarize
Protein is a very important nutrient for our body.
Protein diet helps reduce appetite, increase muscle mass, losing excess weight, and slows the aging process.
For maximum results it is necessary to evenly distribute the consumption of protein between all meals and to consume foods rich in all the amino acids and to balance the menu to include healthy carbohydrates and fats.