Protein plays a large role in the processes of our body.The daily daily rate of protein is about 0.8 grams per kilogram of body weight.However, some studies prove that the use of protein in excess of the norm will not harm, and even help to lose weight and feel better.That is why a protein diet for weight loss for every day is very popular.
What is a protein diet?
Protein is one of the main micronutrients.
Even the simplest protein diet has a positive effect and carries out the following important functions:
- Regeneration and support.Protein is the main building material of our fabrics.It is with the help of protein that the fabric is constantly updated and regenerated.
- Acceleration of chemical processes.Most enzymes responsible for chemical reactions in the body are ordinary protein molecules.
- Production of hormones.Proteins stimulate the production of hormones.So, with a shortage of growth hormone, doctors necessarily recommend a protein diet.
- Delivery of important substances.Some proteins deliver the necessary substances with the cells of our body.In particular, oxygen enters our cells thanks to the protein of hemoglobin.
The protein consists of small parts known as amino acids. Of the 22 amino acids, protein 9 are considered extremely important and must be included in your diet.
Not all products contain the necessary amino acids for our body.Animal proteins are considered the most complete, since it is they who provide the necessary amino acids.The protein diet products of which include eggs, meat, fish, poultry and milk, it is considered the most balanced.
Proteins from vegetables, unfortunately, contain fewer amino acids, so it is important to combine them with other plant proteins.A large number of proteins contain legumes and cereals.Do not forget about seeds, nuts and soy.
Simple protein diet menu for every day It should be based on the amount of protein eaten.Although the quality of the protein also plays an important role.Many scientists agree that the established norm of protein consumption can be too small to maintain a healthy lifestyle.
Conclusion: Amino acids contained in the protein are not produced by our body.The inclusion of protein in your diet is mandatory.
Slimming protein diet
Recent studies prove that protein has a positive effect on metabolic processes, helps to reduce weight and reduce appetite.
Feeling hunger
The protein perfectly suppresses the feeling of hunger for many hours, helps in the production of Pyy and GLP-1 hormones, which are responsible for the feeling of saturation.In addition, it reduces the level of the hormone Grelin, which is considered hormone hunger.
Studies conducted among 12 absolutely healthy women have shown that the group that adhered to a protein diet had a much better well -being, and the feeling of hunger is less pronounced.In addition, these women were much more active in the GLP-1 hormone, unlike another group that did not comply with protein consumption standards.
In another interesting study, a group of 19 people, without any disease, offered two options for a protein diet for 7 days: in one diet, the amount of protein was 30%, in the other 10%.As a result, it turned out that a protein consumption group of about 30% was able to reduce its high -calorie by 440 calories, without any effort.
The level of metabolism
It is no less important that the use of protein in excess of the norm is accelerated and the level of metabolic processes.During protein processing, metabolic processes increase by 20-35%.In comparison, metabolic processes during carbohydrate processing are about 10-15%.
The use of protein also increases the number of burned calories.After taking the protein, the body spends calories for another few hours.
A group of young women (about 10 people, without any disease) proposed a simple protein diet menu for every day.Only one day of such a diet showed that the level of metabolism in this group doubled.
Weight loss and body structure
Due to the fact that proteins are able to suppress hunger and accelerate metabolic processes, the protein diet helps to get rid of excess weight.
Within 6 months, a study was conducted, which used a group of 65 women suffering from obesity and excess weight.A group that used a large number of proteins has lost 43% more excess weight.It is also noteworthy that weight loss at such nutrition was more than 10 kilograms.
And although a decrease in calories leads to a slowdown in the level of metabolism and the loss of muscle mass, the protein diet, on the contrary, helps to accelerate metabolism and protect the muscle mass.About 1000 people were involved in research, on the study of various diets.As it turned out, a high -protein diet has a much greater effect, prevents the loss of muscle mass and accelerates metabolic processes.
Gene's study showed that for 67% of the population a protein diet for weight loss is preferred.
Conclusion: Proteins suppress the feeling of hunger, accelerate metabolism and prevent the loss of muscle mass.
The pluses of the protein diet
In addition to the fact that protein helps to reduce excess weight, it also has another positive effect on the body:
- Increase in muscle mass.Combining a protein diet with power loads helps to increase muscle mass.
- Reducing the loss of muscle mass due to age.Over the years, most people lose muscle mass.The use of protein cocktails helps to prevent the loss of muscle mass in healthy men of advanced age, as well as in those who are inclined to lose muscle mass due to any diseases.
- Strengthening bones.The protein diet helps prevent osteoporosis, which is often found 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 wound healing.Squirrel use helps to improve healing processes after surgery or wounds, including dressings.
Conclusion: protein helps to increase muscle mass and preserve it, protects bones from osteoporosis and promotes skin regeneration.
Protein diet for every day
There are different opinions about what the protein norm should be.
It is believed that the daily protein norm should be about 0.8 grams per kilogram of body weight.With a weight of 60 kg, the norm of protein is 48 grams per day.
Although this amount of protein consumed prevents its deficiency, many nutriologists believe that it is still not enough to maintain vital functions of the body.
With age, however, our body needs much more protein, and if you do not want to lose muscle mass, you should consume about 1.3 grams per kilogram of body weight.
Moreover, it is precisely the protein diet, which offers to use 1.6 grams of protein per kilogram of body weight, that gives the best results: reduces weight and protects muscle mass.
But an increase in consumption from above these figures does not give great results.A group of men who uses 1.6 grams of protein per kilogram of body weight showed the same results in building muscle mass as a group that uses 2.4 grams.At the same time, losing weight proceeded faster and easier in the first group.
Slimming protein diet Be sure to include 1.2–1.6 grams of protein per kilogram of body weight, and 20-30% of your day caloring should be proteins.So the intake of protein for a person weighing 60 kilograms will be approximately 72–90 grams.
It is important to properly distribute the use of protein throughout the day.It is not necessary to take most of the daily norm during one meal.The best option is to take protein with each meal, so your body will use it more efficiently.
Conclusion: Daily protein consumption should be about 1.2–1.6 grams per kilogram of body weight.It is this amount of protein that will accelerate the loss of excess weight and protect the muscle mass from age -related changes.
Simple protein diet
It is actually very simple to adhere to such a menu, since it can easily be adapted to personal preferences and tastes of a person.
For example, if you want to monitor the level of glucose, a low -carb diet with a large content of proteins is ideal for you.Or you need to exclude dairy products, then a protein diet comes to the rescue again.Even the vegetarian menu can be rich in proteins if it includes products such as eggs, legumes and greens.
Where to start:
- Write down your diet.Start keeping your diary.You can record data manually or use a special program in your phone or computer.Such programs usually have a good base of products and in them it is easy to control all the stages of their diet.
- Find out your protein norm.Based on your weight, find out how much protein you need a day.
- Follow the balance of proteins.Include products that contain balanced amino acids in a simple protein diet menu for every day.
- Observe the lower border of the protein norms.Even if you do not adhere to a diet, be sure to include permissible minimum proteins in your diet.On average, this figure is about 30 grams.
- Follow the biological value of food proteins.Pay attention to fresh meat, dairy products, eggs, it is the products that are of value.But processed meat products (bacon, ham, sausage) are best avoided.
- Combine proteins with vegetables and herbs: Do not forget about vegetables, herbs and fruits.
Conclusion: Correct your protein norm correctly.
Protein diet menu for 7 days
The next menu is designed for consumption of about 100 grams of protein per day.If you wish, you can make changes to the diet, according to your needs.
Breakfast: an omelet of 3 eggs, cereal bread with peanut paste, pear.
Lunch: green salad with soft cheese (1 avocado, 100 grams of cheese, any greens to taste), orange.
Dinner: 170 grams of steak, grilled tsukkini, a little potato.
Breakfast: smoothies prepared on the basis of coconut milk with the addition of berries and one spoon of dry protein.
Lunch: baked or boiled salmon (115 grams) seasoned with any greens and oil, an apple.
Dinner: chicken or chicken (115 grams) with vegetables and lentils.
Breakfast: oatmeal - 100-150 grams of yogurt, a few nuts.
Lunch: 115 grams of chicken with avocado and red pepper, peach.
Dinner: stew with unpeeled rice.
Breakfast: Tortiles of 3 eggs, cheese, olives, tomato and red pepper, orange.
Lunch: stewed veal with unpeeled rice.
Dinner: 115 grams of Paltus with lentils and broccoli.
Breakfast: cottage cheese (150-200 grams) with an apple, cinnamon and a handful of nuts.
Lunch: 115 grams of salmon baked with herbs and vegetables, croutons.
Dinner: chicken cutlets with pumpkin, berries.
Breakfast: fruit fruit of 1 egg, 30 grams of cheese and one potato (cut into thin slices)
Lunch: Chicken cutlets with pumpkin, apple.
Dinner: shrimp with beans (no more than 1 cup), onions, red pepper, guacomole sauce,
Breakfast: Pancakes on protein with pumpkin, handful of nuts
Lunch: natural yogurt with fruits (pineapple) and grated almonds.
Dinner: 170 grams of salmon, vegetable stew.
A simple protein diet menu for a week should be varied.
Cons of protein diet
According to the data, a protein diet for each day does not pose a threat to an overwhelming number of people and does not lead to serious diseases.It was proved that the loss of excess weight in people with a diagnosis of diabetes or the early stage of renal failure took place without negative consequences for the kidneys.Nevertheless, people who have already been diagnosed with moderate kidney diseases are recommended to reduce protein use.
- A protein diet can cause urolithiasis.This is more concerned with animal protein.
- Also, if you have liver diseases, then you need a doctor’s consultation before the start of the diet.
Conclusion: a protein diet for each day requires a doctor’s consultation if you have any diseases.
We summarize
Protein is an extremely important nutrient for our body.
The protein diet helps to reduce appetite, increase muscle mass, loss of excess weight, and also slows down the aging process.
For the maximum result, it is necessary to evenly distribute the use of protein between all meals, use foods rich in all amino acids, and balance the menu, including useful carbohydrates and fats in it.