Protein plays a very important role in the processes of our body. Your daily daily allowance of protein is about 0.8 grams per kilogram of body weight. However, some studies suggest that the intake of protein, which does not exceed the harm in the will also help in order to lose weight you feel better. Therefore, it is a high protein diet for every day is very much popular.
What is the protein content of the diet?
Protein is one of the essential micro-nutrients.
Even the simplest protein in the diet of the effect is positive in the major shall perform the following functions:
- Regeneration of the support. Protein is the main building material is the fabric to our own. With the help of tissue proteins are constantly being updated in the period.
- The acceleration of chemical processes. Most of the enzymes are responsible for chemical reactions in the body, that is, the total of the molecules.
- The production of the hormone. The proteins stimulate the production of the hormone. Therefore, when the growth hormone deficiency doctors as advised high protein diet.
- The delivery of your important materials. Some of the proteins that are delivered to the cells in our body need the substance. In particular, the oxygen flows to our cells due to the protein hemoglobin.
The Protein consists of the smaller is made from components known as amino acids. Of the 22 proteins, amino acids, and 9 shall be deemed to be so important in your diet.
Not all of the foods that contain the amino acids needed by the body. Animal protein is the most complete, because it provide essential amino acids. The protein content in the diet of foods, which include eggs, meat, fish, poultry and milk, is considered to be the most balanced.
The protein from the vegetables, but unfortunately, they contain fewer amino acids and, therefore, it is important that you with other combination of plant proteins. A large number of proteins, include vegetables in the whole grains. Don't forget seeds, nuts, in soy.
A simple menu of protein diet every day, that would be the moral standard to be based on the amount of eaten protein. Even though the quality of the protein also plays a very important role to play. However, scientists agree there are Many, that is, the rate of consumption of protein too small, it is able to maintain a sane way of life.
Conclusion: the Amino acids in the protein are not produced by our bodies. The inclusion of proteins in your diet should be.
Protein diet for weight loss
Recent studies indicate that the protein has a positive impact on the metabolism, helping you lose weight, in reducing appetite.
Hunger
The protein and suppresses the hunger for many hours to help produce the hormone, PYY GLP-1, which is responsible for the feeling of satiety. In addition, the reduced levels of the hormone Ghrelin, the hormone is considered starvation.
The study, carried out in 12 of the perfectly healthy woman, it is revealed that there is a group that take into account, that it was the protein content of the diet, he was feeling a lot better, in the sense of hunger, there is less clear-cut. In addition to this, these women are so much more developed of the active GLP-1, in contrast to the other groups, which do not meet the intake of protein.
In another interesting study, 19 of a group of people without any type of the disease, and suggested two possible options for a menu protein diet for 7 days: one diet, the amount of the protein was 30% and the remaining 10%. The results thus show that there is a group with a protein intake of about 30% were able to reduce your calories, 440 calories, without any effort.
The rate of metabolism
No less important is the fact that the consumption of protein in excess of the acceleration in the levels of the metabolic process. During the processing of the protein metabolic processes are increased by 20 to 35%. The metabolic pathway For the comparison of the processing of the carbs in about 10 to 15%.
The protein, as well as the increased consumption of consumption of calories. By consuming protein, the body spends more calories for hours.
A group of young women (around 10 people without any disease), a an easy menu, the diet of protein each and every day. Only one more day of this diet, it is found that the level of metabolism in this group has doubled in size.
The loss in weight of the weight of the weight of the structure
Due to the fact that the proportion of can be a protein can inhibit the hunger in the speed up of the digestion process, the protein content of the diet helps you to get rid of the excess weight.
Within 6 months of the study has been carried out, that is, in a group that included over 65 years of age, and women who are suffering from obesity, in overweight. A group with a high intake of protein, losing 43% more weight. It should also be noted that there is a weight loss diet, this has been more than 10 pounds.
Even though reducing calories in water, speed of a metabolism in an the loss of muscle mass, the protein content of the diet it helps to speed up the metabolism, in the protection of muscle mass. About 1,000 of the people who have been involved in the research, the study of a variety of diets. As it turns out, the protein diet has a much much greater effect of preventing the loss of muscle mass in the speeds up the metabolism.
Genetic studies have shown that 67% of the preferred ratio of protein population in a weight loss diet.
Conclusion: the Protein is inhibited hunger and speeds up metabolism in preventing the loss of muscle mass.
The benefits of protein diet
In view of the fact that protein helps to reduce weight, it also provides other positive effects on the body:
- The increase in muscle mass. Combining a protein diet strength training to help build lean muscle mass.
- To Reduce the loss of muscle mass is the age of the. The age of the majority of the loss of the mass of human muscle. Drinking protein shakes can help prevent the loss of muscle mass in healthy older men, as well as those who tend to lose muscle mass with regard to any disease.
- The strengthening of the bones. Protein diet helps to prevent osteoporosis, which is common in women. Studies have shown that a diet that contains animal proteins, it helps to reduce the risk of these diseases, and for 69% of the total.
- The ability to accelerate the healing of wounds. The intake of protein helps to improve the healing process after surgeries or injuries, including bedsores.
Conclusion: the Protein content, it helps to build the muscle in the bear it helps to protect the bones of the iz and of osteoporosis in the stimulates the regeneration of the skin.
Protein diet every day
There are a variety of views on what should be the normal protein.
It is believed that the daily rate of protein should be about 0.8 g per kilogram of body weight. With a weight of 60 kg, the protein content is 48 grams per day.
Even though the amount of protein consumed to prevent deficiency, as well as experts on nutrition and many feel that it is not enough to sustain the vital functions of the body.
With increasing age, the body but it requires a lot more protein if you don't want to lose the muscle mass, you should consume around 1.3 grams per kilogram of body weight.
In addition, the protein content of the diet, which allows it to consume 1.6 grams of protein per kilogram of body weight, produces the best results: reducing the weight of the protecting muscle mass.
However, there is an increase in the consumption of the ban in excess of these figures do not give great results. A group of men consume 1.6 grams of protein per kilogram of body weight, both show the same results in building up of muscles, such as the group consuming 2.4 grams. The weight loss take place faster, the better, in the first group.
Protein diet for weight loss should consist of 1.2−1.6 grams of protein per kilogram of body weight, in up to 20-30% of your daily energy intake should be protein. Thus, the intake of protein for a person weighing 60 kilograms would be approximately 72-90 grams.
It is important that proper distribution of protein intake throughout the day. There is no need to take out the bulk of the daily requirement in one meal. The best option is that of all the proteins of a meal, as it will make your body use it more effectively.
Conclusion: the daily consumption of protein should be around 1.2−1.6 grams per kilogram of body weight. It is this protein speed up weight loss in a helps to protect lean muscle mass from the aging process.
A simple protein in the diet
Please note that the menu is actually very simple, as it can be easily adjusted to suit your personal tastes into the taste of the individual.
For example, if you want to keep track of the level of glucose that you are a perfect fit on a low-carb diet is key-high protein content. Do you have a need to exclude dairy products, and then again for the help, it comes in a protein diet. The vegetarian can Also rich in proteins, if you wish to include the articles, such as, eggs, beans, in the green.
Where to start:
- The recording of your diet. Start keeping a journal. Record the data manually, or use a specific program on your phone or on your computer. This kind of software usually have a good database of products by simply monitoring the [spirits of the craft] the phases of his diet.
- Find out their normal protein. On the basis of their weight to determine how much protein you need on a daily basis.
- Follow a balance of proteins. It includes a simple, menu protein diet the daily food that contains a balanced amino acids.
- To follow is the lower limit of the normal protein. Even if you're dieting, make sure that you include it in your diet, the less protein. The average is around 30 grams.
- To follow the biological value of food proteins. Keep an eye out for the fresh meat, dairy products, eggs, exactly the same as the products of such value. However, processed meat products (bacon, ham, sausage) should be avoided at all times.
- Combine proteins with vegetables in the greens: do not forget the vegetables, the herbs in the fruit.
Conclusion: to Correctly calculate your 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 change the diet according to your needs.
-
Breakfast: omelet of 3 eggs, cereals, bread with peanut butter and a pear.
Lunch: salad of green, the 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 of coconut milk with strawberries in one tablespoon of the dried protein.
Lunch: baked or poached salmon (115 g), the the [spirits of the craft], the herb in the butter and an Apple.
Dinner: chicken or the egg (115 grams) with veggies in the lentil.
-
Breakfast: oatmeal, 100-150 grams of yogurt, and some nuts.
Lunch: 115 g chicken with avocado red bell pepper, peach.
Dinner: pot roast with brown rice.
-
Breakfast: 3 of the tortilla with eggs, cheese, olives, tomatoes, the pepper, and the orange.
Dinner: veal stew with brown rice.
Dinner: 115 grams of halibut, with the lens of the damage.
-
Breakfast: cottage cheese (150-200 grams) with Apple cinnamon in a handful of nuts.
Dinner: 115 grams of salmon, baked with greens in the vegetables and croutons.
Dinner: chicken patties with pumpkin, berries.
-
Breakfast: Frittata with 1 egg, 30 grams of cheese, one potato (chopped into thin slices)
Lunch: chicken patties with pumpkin, Apple.
Dinner: shrimp with beans (1 Cup), onion, red bell pepper, guacamole,
-
Breakfast: pancakes, the protein content of the pumpkin, handful of nuts
Lunch: natural yogurt with a fruit(pineapple) in the grated almonds.
Dinner: 170 grams of salmon, a vegetable stew.
A simple menu of protein diet for the week should be varied.
The drawbacks of protein in the diet
According to the protein content of the diet each and every day of the danger does not constitute for a great number of the people in them leads to serious illness. It is a proven fact that people are into weight loss, with a diagnosis of diabetes or an early stage of kidney failure passed without a negative impact on the kidneys. But the, the people who with the sick, with a disease of the kidney of moderate difficulty, it is strongly recommended in order to reduce protein intake.
- The protein content in the diet can result in kidney stones. This is especially animal protein.
- Also, if you have a need to have liver disease, you should consult with a healthcare professional before starting any diet.
Conclusion: the Protein content of the diet each day may require, a doctor's advice to you is to do you have any of the disease.
A summary of the
Protein is very important for our body.
Protein diets help to reduce appetite, increase of fat mass, loss of excess weight in the to slow down the process of aging.
At the peak Of the results it is necessary to evenly distribute the consumption of protein between meals, all of that, so you can enjoy your food in the rich [spirits of the craft], amino acids in the balance of the menu to include healthy carbohydrates in to fats.