Protein diet: how to lose weight and improve your health

Protein is important role in the processes of our body. The daily allowance of protein is about 0.8 grams per kilogram of body weight. However, some studies show that over consuming protein does not harm and even help to lose weight to feel and better. Therefore, high protein diet every day is very popular.

Protein diet

What is a protein diet?

Protein is one of the most important trace elements.

Even the simplest protein diet has a positive effect and performs the following important functions:

  • Reform and support. Protein is the main building material for our fabric. Tissue protein are constantly and updated revised.
  • The acceleration of chemical processes. Most of the enzymes responsible for chemical reactions in the body, it is a common protein molecules.
  • The production of hormones. Proteins stimulate the production of hormones. So when are the growth hormone deficiency doctors recommended a high protein diet.
  • English important substances. Some of the proteins delivered to cells in our body need the substance. In particular, the oxygen flowing to our problem, because of the protein hemoglobin.

Protein consists of smaller components called amino acids. 22 protein, amino acids, 9 are considered extremely important and diet is for you.

Foods do Not all contain the essential amino acids our body. Animal proteins are all complete because they provide the necessary amino acids. Protein diet foods, which include eggs, meat, fish, poultry and milk, is considered the most balanced.

Protein vegetables, unfortunately, contain less amino acids, so it is important to combine them with other vegetable proteins. A large number of proteins contained in legumes and cereals. Don't forget seeds, nuts soy and.

Simple menu diet every day should be based on the amount of protein eaten. Although the quality of protein also plays an important role. Many scientists agree that the rate of consumption of protein may be too small, in order to maintain a healthy lifestyle.

Conclusion: the Amino acids contained in protein, are not produced by our bodies. The inclusion of protein in your diet is a must.

Protein diet for weight loss

Recent studies show that protein has a positive effect on metabolism, help you and lose weight to reduce appetite.

Hungry

Protein and will curb hunger for many hours, produce hormones to help, and PYY, GLP-1, which is responsible for the feeling of satiety. In addition, it reduces the level of the hormone Ghrelin, considered the hunger hormone.

Studies conducted among 12 healthy women showed that the group who adhered to the diet, he was in a much better feeling, the feeling and less hungry is stressed. In addition, these women are much more actively developed of the hormone GLP-1, unlike the second group, which does not comply with protein intake.

Another interesting study, a group of 19 people without any disease, suggested two options to the menu diet for 7 days: one diet the amount of protein was 30%, other 10%. The results showed that the group, which about the protein intake of 30% were able to reduce the calories 440 calories, without any effort.

Metabolism

Not less important that eating protein accelerated still too much and the level of metabolism. During the processing of protein metabolism are increased by 20-35%. To compare the metabolic processing of carbohydrates day during about 10-15%.

Protein consumption, which also increases the calories burned. When you consume protein, the body will consume more calories for several hours.

A group of young women (around 10 people without any disease) were offered a simple menu of protein diet every day. In vain one day of this diet showed that the level of metabolism in this group was doubled.

Weight loss and body building

Due to the fact that can not suppress protein appetite and accelerate your metabolism, protein diet helps to get rid of excess weight.

After 6 months, a study was conducted, which was attended by 65 groups and women suffering from obesity are overweight. The group, which consumes a large amount of protein, lost 43% more weight. It is noteworthy also that this diet weight loss was over 10 pounds.

Although the reduction in calories, slower metabolism leads to and in muscle mass, protein diet and helps to speed up metabolism protect lean muscle mass. About 1,000 people involved in the investigation was to study a variety of diets. As it turned out, a diet rich in protein have a much greater impact, muscle loss and prevent speed up metabolism.

Genetic research has shown that 67% of the population prefer to protein diet weight loss.

Conclusion: Proteins and suppress appetite, accelerate metabolism, muscle loss and prevent.

Benefits diet

In addition, that protein helps to reduce weight, it also provides another positive effect on the body:

  • Increase in muscle mass. By combining diet, with the power training to help 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 have a tendency to lose muscle mass in connection with any diseases.
  • Strengthens bones. Protein in the 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%.
  • Ability to accelerate the healing of wounds. Eating protein helps to improve healing after or training injuries, such as bedsores.

Conclusion: Protein to help build muscle and keep it protection and the bones osteoporosis promotes skin regeneration.

Protein diet every day

Protein diet every day

There are different opinions about what should be the normal protein.

It is believed that the daily amount of protein should be around 0.8 grams per kilogram of body weight. With a weight of 60 kg, the amount of protein 48 grams per day.

Although the amount of protein consumed to prevent a deficiency, many nutritionists believe that it is not enough to sustain vital body functions.

With age, however, our body requires much more protein and if you don't want to lose muscle mass, men should consume around 1.3 grams per kilogram of body weight.

In addition, a diet that provides you consume 1.6 grams of protein per kilogram of body weight, gives the best results: to protect and reduce the weight of the muscle mass.

But consumption growth, which exceeds these figures give good results not. A group of men consume 1.6 grams of protein per kilogram of body weight, showed the same results in the muscle to build the kun group to consume 2.4 grams of. Weight loss progress faster and easier in the first group.

Protein diet for weight loss must be 1.2−1.6 grams of protein per kilogram of body weight, and 20-30% of 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 a poi most of the daily requirement in one meal. The best option to take in protein is with every meal, so the body uses much more effectively.

Conclusion: daily consumption of protein should be around 1.2 to 1.6 grams per kilogram of body weight. Protein It this protects your and weight loss fast muscle mass in aging.

Simple protein diet

Follow this menu is the fact very easy, it can be easily and customize the personal preferences of the tastes of the person.

For example, if you want to monitor the level of glucose, a perfect fit for a low carbohydrate diet with a high content of proteins. Or man need to leave the milk products, then again help, will diet. Even the vegetarian menu can be rich in protein if it contains products, such as eggs, beans and greens.

Where to start:

  • Save the diet. Start to keep a diary. You can use the save data manually or with special software from the phone or computer. Such programs are usually a good base of products and their is a level to follow all the steps in her diet.
  • Find out their normal protein. Based on its weight is to figure out how much protein you need per day.
  • Follow a balance of proteins. Contains a simple menu of protein diet every day foods that contain a balance of amino acids.
  • Into account the lower limit of normal proteins. Even if you are dieting, be sure to include in your diet at least proteins. On average the figure is about 30 grams.
  • Follow the biological value of food proteins. Pay attention, fresh meat, dairy products, eggs, exactly the same products are valuable. But meat (bacon, ham, sausage) should be avoided.
  • Combine proteins, vegetables and greens: don't forget the vegetables, herbs, fruits and.

Conclusion: to Correctly calculate the amount of protein.

Diet menu for 7 days

The following menu is designed for the consumption of about 100 grams of protein a day. If you want to, you can make changes to the diet, according to your needs.

  1. Breakfast: omelet with 3 eggs, cereals, bread with peanut butter, pear.

    Lunch: soft green salad cheese (1 avocado, 100 grams of cheese, any vegetables to taste), orange.

    Dinner: 170 grams of steak, zucchini on the grill, a few potatoes.

  2. Breakfast: Smoothie made of coconut milk berries and one spoon of dry protein.

    Lunch: fried or baked salmon (115 g), seasoned with herbs and butter, Apple.

    Dinner: chicken or the egg (115 grams) of vegetables and lentils.

  3. Breakfast: oatmeal, 100-150 grams of yogurt, nuts.

    Lunch: 115 g chicken and avocado with red pepper, peach.

    Dinner: roast beef with brown rice.

  4. Breakfast: tortilla with 3 eggs, cheese, olives, tomatoes and red bell peppers, orange.

    Dinner: veal stew with brown rice.

    Dinner: 115 grams of halibut with lentils and broccoli.

  5. Breakfast: cottage cheese (150-200 grams), an Apple cinnamon and a handful of nuts.

    Dinner: 115 grams of salmon, fried vegetables and vegetables, croutons.

    Dinner: chicken patties with pumpkin, berries.

  6. Breakfast: Frittata with 1 egg, 30 grams of cheese and one potato (cut into thin slices)

    Lunch: chicken patties with pumpkin, Apple.

    Dinner: shrimp with beans (1 Cup), onion, red pepper, guacamole,

  7. Breakfast: protein pancakes pumpkin, a handful of nuts

    Lunch: natural yogurt with fruits(pineapple) and grated almonds.

    Dinner: 170 grams of salmon, a vegetable stew.

Simple menu diet a week should be varied.

Simple menu diet

Cons diet

According to the protein in every day diet is not a threat to a huge number of people and lead to serious diseases. Proven is that for weight loss people who have a diagnosis of diabetes or early stage kidney failure passed without a negative impact on the kidneys. However, people who have been diagnosed with kidney disease moderate, it is recommended to reduce protein intake.

  • Protein diet can cause kidney stones. It mainly concerns animal protein.
  • If you Also have liver disease, a man should consult a doctor before you start a diet.

Conclusion: the diet for each day require a doctor's advice if you have any of the disease.

Summary

Protein is very important nutrient for the body.

Protein diet helps reduce appetite, increase muscle mass, lose excess weight, the aging process and to slow down.

For maximum results, it is necessary to evenly distribute the consumption of protein between all meals and to consume foods rich in and all the amino acids menu of the balance and include healthy carbohydrates in to fats.