Protein plays a big role in the processes of our organism. The daily daily dose of protein is around 0.8 g per kilogram of body weight. However, some studies show that consumption of protein beyond the norm is not to harm, and even help to lose weight and feel better. This is the reason why protein diet for weight loss on every day enjoys great popularity.
What is a protein diet?
Protein — this is one of the major trace elements.
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 tissues. Just using the protein of the tissue are constantly updated and renewed.
- The acceleration of chemical processes. Most of the enzymes, which are responsible for chemical reactions in the body, it is the common protein molecule.
- The production of hormones. Proteins stimulate the production of hormones. So in lack of growth hormone doctors definitely recommend protein diet.
- Daily vital substances. Some proteins give the cells of our body the necessary substances. In particular, the oxygen comes from our cells due to the protein hemoglobin.
Protein is made up of small parts, known as amino acids. Of the 22 amino acids, proteins, 9 are considered to be very important and must enter into your diet.
Not all products contain the necessary amino acids for our body. Animal proteins are considered complete because they provide the necessary amino acids. Protein diet foods, which include eggs, meat, fish, poultry and milk, is considered to be the most balanced.
Proteins from vegetables, unfortunately, contain smaller amounts of amino acids, therefore, it is important to combine them with other plant proteins. A large number of proteins contain legumes and cereals. And don't forget about the seeds, nuts and soybeans.
Simple menu diet on any day shall be based on the amount of eaten protein. Although the quality protein also plays a role. Many scientists agree that the installed rate of consumption of protein may be too small to maintain a healthy lifestyle.
Conclusion: the Amino acids contained in the protein, without creating our body. The inclusion of protein to your diet is a must.
Protein diet for weight loss
The latest studies show that protein has positive effect on metabolic processes, helps reduce weight and reduce appetite.
The feeling of hunger
Protein is an excellent suppresses the feeling of hunger for many hours, it helps in creating hormones PYY and GLP-1, which are responsible for the feeling of satiety. In addition, the reduced levels of the hormone called ghrelin, which is considered the hormone of hunger.
Studies carried out among 12 healthy women showed that the group that adhered to the protein diet, the health condition was much better, and the feeling of hunger is less expressed. In addition, in these women, the much more it produces the hormone GLP-1, unlike the second group, which does not follow the norms of consumption of protein.
In one interesting study, a group of 19 people, without any disease, suggested two variants of the menu with a diet for 7 days: on the one diet the amount of protein accounted for 30%, other 10%. The results showed that the group with the intake of protein about 30% managed to reduce your calories to 440 calories, without any effort.
The level of metabolism
No less important is that consumption of protein above and beyond the standards accelerates and the level of metabolic processes. During the processing of the protein metabolic processes are increased by 20-35%. To compare the metabolic processes during the processing of carbohydrates is around 10-15%.
The consumption of protein increases the amount of calories burned. After ingestion of protein in the body spend calories even several hours.
A group of young women (about 10 people without any disease), it was suggested a simple menu diet on a every day. Just one day of such a diet showed that the level of metabolism in this group increased to double.
Weight loss and body composition
Due to the fact that proteins are able to suppress hunger and accelerate metabolic processes, protein diet helps to get rid of excess weight.
During the 6 months the study was conducted, which involved a group of 65 women, who suffer from obesity and overweight. The group, which uses a large amount of protein, lost 43% more weight. It is noteworthy that the weight loss is on such a meal was more than 10 pounds.
And even if the reduction of calories leads to a slowing in the level of metabolism and loss of muscle mass, protein diet, conversely, helps to speed up metabolism and protects muscle mass. About 1,000 people were involved in the research, the study of different diets. As it turns out, a diet with high protein content has a much greater effect, prevents the loss of muscle mass and speeds up the metabolic processes.
Gene study showed that 67% of the population prefer a protein diet for weight loss.
Conclusion: Proteins inhibit the feeling of hunger, accelerate the metabolism and prevents the loss of muscle mass.
The benefits of protein diets
In addition, the protein helps to reduce excess weight, it also has other positive effects on the body:
- The increase in muscle mass. Combining diet with cardiovascular a lot of helps build muscle mass.
- Reduce the loss of muscle mass in relation to age. Over the years most people losing muscle mass. The use of protein shakes helps prevent the loss of muscle mass in healthy men of advanced age, but also in those who are prone to lose muscle mass in connection with any disease.
- The strengthening of bones. Protein diet helps prevent osteoporosis, which often occurs in women. Studies have shown that a diet that consists of protein of animal origin, helps to reduce the risk of this disease by 69%.
- Ability to accelerate the healing of wounds. Consumption of protein helps to improve the healing process after operations or injuries, including bedsores.
Conclusion: Protein helps build muscle and keep it, protects bones from osteoporosis and helps in the regeneration of the skin.
Protein diet on every day
There are different views on what should be the rate of the protein.
It is assumed that the daily dose of protein should be about 0.8 grams per kilogram of body weight. When the weight of 60 kg, the rate of protein is 48 grams per day.
Even if it is the amount of consumed protein prevents its deficiency, many nutrition believe that it is still not enough to maintain vital functions of the organism.
With age, however, our body requires much more protein, and if you don't want to lose muscle mass, you must consume about 1.3 grams per kilogram of body weight.
In addition, the protein diet, which offers consume 1.6 grams of protein per kilogram of body weight, gives the best results: reducing the weight and protect the muscle mass.
And here is the increase in the consumption of more than these numbers already gives great results. A group of men, the use of 1.6 g of protein per kilogram of body weight, showed the same results in building muscle mass, as a group, the use of 2.4 g. When this weight loss escape the faster and easier it is in the first group.
Protein diet for weight loss should include 1.2−1.6 grams of protein per kilogram of body weight and 20-30% of your daily energy intake should consist of protein. So protein intake for a person weighing 60 kg will be about 72-90 grams.
It is important to properly distribute the supply of protein throughout the day. You don't have to take a large part of the daily norm during one meal. Best option — take a lean protein with every meal, so your body will use more efficiently.
Conclusion: the daily intake of protein should be about 1.2−1.6 grams per kilogram of body weight. Exactly this amount of protein will accelerate the loss of excess weight and protect muscle mass against age-related changes.
A simple protein diet
Stick to this menu is in fact very easy, how easily can adapt under personal preferences and tastes of the person.
For example, if you want to monitor your glucose levels, you the perfect low-carb diet with a high content of proteins. Or it is necessary to exclude dairy products, then to help again comes protein diet. Even the vegetarian menu can be adorned with silk, if it includes products such as eggs, legumes, and green.
Where to start:
- Write your diet. Start to keep a diary. You can record the data manually, or use a special program on their phone or computer. These programs usually have a good base of products and easy to follow all the stages of their diet.
- Learn your standard protein. On the basis of their weight, find out how much protein you need daily.
- Observe the balance of protein. Turn on in the menu simple diet to every day foods that contain balanced amino acids.
- Follow the lower limit of normal protein. Even if you don't stick to a diet, definitely include in your diet allowable minimum protein. On average this number is around 30 grams.
- Attention to the biological value of food proteins. Please note on fresh meat, dairy products, eggs, it's just the products represent value. And here processed meat products (bacon, ham, sausage), it is better to avoid.
- A mixture of protein with vegetables and herbs: don't forget about the vegetables, herbs and fruits.
Conclusion: to Correctly calculate his rate of protein.
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 yourself make changes in your diet, according to their needs.
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Breakfast: omelet of 3 eggs, cereals, bread with peanut paste, pear.
Lunch: green salad with soft cheese (1 avocado, 100 g of cheese, some herbs to taste), orange.
Dinner: 170 g steak, zucchini on the grill, some potatoes.
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Breakfast: Smoothies, prepared on the basis of coconut milk with the addition of the berries and one tablespoon of the dried protein.
Lunch: baked or boiled salmon (115 g), seasoned with any herbs and butter, apple.
Dinner: chicken or chicken (115 g) with vegetables and lentils.
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Breakfast: oatmeal, 100-150 grams of yogurt, a little bit nuts.
Lunch: 115 g chicken with avocado and red pepper, peach.
Dinner: stew meat with brown rice.
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Breakfast: omelette of 3 eggs, cheese, olives, tomatoes and red peppers, orange.
Lunch: stewed veal with brown rice.
Dinner: 115 g of halibut with lentils and broccoli.
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Breakfast: cottage cheese (150-200 g) with an apple, cinnamon and a handful of nuts.
Lunch: 115 g fish, baked with herbs and vegetables, toast.
Dinner: chicken cutlets with pumpkin, berries.
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Breakfast: Frittata of 1 egg, 30 g of cheese and one potato (cut into thin slices)
Lunch: chicken meatballs with pumpkin, apple.
Dinner: shrimp with beans (no more than 1 cup), onion, red bell pepper, sauce, guacamole,
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Breakfast: pancake on a protein pumpkin, a handful of nuts
Lunch: natural yogurt with fruit(pineapple) and grated almonds.
Dinner: 170 grams of salmon, a vegetable ragout.
Simple menu protein diet for the week should be varied.
Disadvantages of the protein diet
According to the data of the protein diet on each day does not bear any threat for a large number of people and leads to serious diseases. It has been demonstrated that loss of excess weight in people with a diagnosis of diabetes, or early stage renal failure occurred without negative effects on the kidneys. However, people who are already diagnosed with kidney disease, moderate severity, it is recommended to reduce the intake of protein.
- Protein diet can cause kidney stones disease. It to a greater extent it comes to proteins of animal origin.
- Also if you have any liver disease, then a doctor's consultation is required before starting the diet.
Conclusion: Protein diet for every day requires consultation with a doctor, if you have any of the disease.
To summarize the result
Protein — is a very important nutrient for our body.
Protein diet helps to reduce appetite, increase muscle mass, loss of excess weight, but also slows down the aging processes.
For maximum results it is necessary to evenly distribute the consumption of protein between all meals, eat foods rich in all amino acids, and to balance the menu to include healthy carbohydrates and fats.