Protein plays a major role in the processes of our body. Daily daily allowance of protein is about 0.8 grams per kilogram of body weight. However, some studies show that consuming protein in excess does no harm, and will 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.
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 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 the growth hormone deficiency doctors have recommended 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 protein hemoglobin.
Protein consists of smaller parts known as amino acids. Of the 22 protein amino acids, 9 are considered extremely important and a must in your diet.
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 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 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 is a must.
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. Besides, it reduces the level of 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 feeling of hunger is less pronounced. Besides, these women are much more actively developed of the hormone GLP-1, unlike the other group, which does not comply with protein intake.
In another interesting study, a group of 19 people without any disease, suggested two options for menu protein diet for 7 days: 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%. To compare the metabolic processes during the processing of carbohydrates is about 10-15%.
Protein consumption also increases the 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.
Weight loss and body structure
Due to the fact that the protein is able to suppress hunger and accelerate metabolic processes, protein diet helps to get rid of excess weight.
Within 6 months the study was conducted, which involved a group of 65 women suffering from obesity and overweight. The group, which consumed a large amount of protein, lost 43% more weight. It is also noteworthy that the weight loss on this diet was more than 10 pounds.
Although the reduction of calories leads to slower 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 has a much greater effect, prevents muscle loss and speeds up metabolism.
Genetic research has shown that 67% of the population preferred the protein diet for weight loss.
Conclusion: Proteins suppress hunger, speed up metabolism and prevent muscle loss.
The advantages of the protein diet
Apart from the fact that protein helps to reduce weight, it also provides 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, protects bones from osteoporosis and promotes skin regeneration.
Protein diet every day
There are different 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 body weight. With a weight of 60 kg, rate of protein is 48 grams per day.
Although the amount of protein consumed to prevent a deficiency, many nutritionists 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 body weight.
Moreover, protein diet, which offers to consume 1.6 grams of protein per kilogram of body weight, 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 body weight, showed the same results in building muscle, as the group consuming 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 body weight, 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 with each meal so your body will use it more efficiently.
Conclusion: 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 and protects lean muscle mass from aging.
Simple protein diet
Follow this menu is actually very easy, 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 in your phone or computer. Such programs usually have good base products and they are easy to monitor all stages of his diet.
- Find out their 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. Even if you are dieting, be sure to include in your diet the minimum of proteins. On average, the figure is around 30 grams.
- Follow the biological value of food proteins. Pay attention to fresh meat, dairy products, eggs, exactly the same, the 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 for 7 days
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.
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Breakfast: omelet of 3 eggs, grain bread with peanut butter, pear.
Lunch: green salad with 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.
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Breakfast: Smoothie made of coconut milk with berries and one spoon of dry protein.
Lunch: baked or poached salmon (115 grams), seasoned with any herbs and butter, Apple.
Dinner: chicken or the egg (115 grams) with vegetables and lentils.
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Breakfast: oatmeal, 100-150 grams of yogurt, some nuts.
Lunch: 115 g chicken with avocado and red pepper, peach.
Dinner: pot roast with brown rice.
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Breakfast: tortilla with 3 eggs, cheese, olives, tomato and red pepper, orange.
Dinner: veal stew with brown rice.
Dinner: 115 grams halibut with lentils and broccoli.
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Breakfast: cottage cheese (150-200 grams) with Apple, cinnamon and handful of nuts.
Dinner: 115 grams of salmon, baked with greens and vegetables, croutons.
Dinner: chicken patties with pumpkin, berries.
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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,
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Breakfast: pancake on a protein with pumpkin, handful of nuts
Lunch: 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 to protein diet every day does not pose a threat to the vast number of people and leads to serious 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 an extremely 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.