Protein also plays a major role in the processes of the body. The daily rate of daily protein is about 0.8 grams per kilogram of body weight. However, some studies have shown that the use of the protein of the franchise is not going to hurt you, and even help you lose weight and feel better. This is why a protein diet for weight loss for each of the diameter, it enjoys great popularity.
What is the protein in the diet?
Protein is one of the major nutrients.
Even the most simple protein in your diet to have a positive impact, and it has the following important features:
- Regeneration, and support. Protein is the main building material for our body tissue. It is with the help of a protein in tissue that are constantly being updated and it is re-generated.
- The acceleration of chemical processes. The majority of the enzymes are responsible for chemical reactions in the body, it is normal that the protein molecule.
- The production of the hormone. The proteins and stimulate the production of the hormone. Thus, while the lack of human growth hormone, where necessary, the doctors recommend protein in the diet.
- The delivery of your important materials. Some of the proteins that transport it to the cells of the body, the substances contained in it. In particular, the oxygen enters our cells with a squirrel on a complete blood count.
Protein is made up of smaller parts known as amino acids. Of the 22 amino acids in proteins, 9 are considered to be extremely important and you should include them in your diet.
Note that not all products contain the eight essential amino acids for our body. The animal proteins are considered to be the most thorough physical exam, since they are the ones that give you the amino acid. The protein diet products that include eggs, meat, fish, poultry, and dairy cattle is considered to be the most balanced.
The proteins of the plant, unfortunately, can contain a minor amount of a-amino acids, for this reason, it is important to combine them with other plant proteins. A large number of proteins containing the legume and cereal crops. Don't forget about the seeds, nuts, and soy.
A simple menu of a diet rich in protein for each day shall be based on the amount of protein intake. Even though the quality of the protein also plays a very important role to play. Most scientists agree that the rate of consumption of protein may be very small in order to maintain a healthy lifestyle.
Conclusion: the Amino acids contained in protein, are not produced by our bodies. Include protein in your diet is a must.
Protein diet for weight loss
Recent studies of show that the protein has a positive effect on metabolism, it helps you to reduce your weight and reduce your appetite.
The sensation of being hungry
The protein-well, it inhibits the feeling of hunger for long periods of time, help in the production of the hormones PYY and GLP-1, which is responsible for the feeling of being full. In addition, it cuts down on the level of the hormone Ghrelin, which is considered to be the hormone of hunger and malnutrition.
The studies carried out between the 12th of absolutely healthy women, and showed that the group who maintained a diet rich in proteins, and it felt a lot better, and you feel hungry less. In addition to this, these women are much more active than that produced by the hormone GLP-1, as opposed to the other group, which did not follow the rates of protein consumption.
In another interesting study, a group of 19 people, without any kind of ailments, they provided two options for a protein-rich diet in 7 days, with the diet and the amount of the protein was 30% and the other 10%. The result showed that the group with a protein intake of about 30% were able to reduce their calories to 440 calories, without any effort from you.
The level of metabolism
Not the least important, and that is the consumption of protein, in addition to your maximum speeds, and in the case of an exchange. During the processing of the proteins of the exchange rate process will increase by 20% - 35%. A comparison of the metabolic processes during the refinement of carbohydrates, it's about a 10 to 15%.
The use of the protein also increases the amount of calories you burn. Upon the ingestion of protein for the body to use the calories for a few hours.
A group of young women (up to 10 people, free from any kind of illness), it was requested that a simple menu of a diet rich in protein each and every day. Only one day of this diet he showed that the level of the metabolism of this group has increased to twice as much.
The weight-loss and in the structure of the body
Due to the fact that the protein is able to suppress hunger and speed the metabolism of protein in the diet will help you to get rid of the excess weight.
Over the course of 6 months, there was a study that stumbled on a group of 65 women who are obese and overweight. The group, which is used in a large number of proteins, we lost by 43 percent your excess weight. Worthy of note is that the weight loss, the kind of power that was more than 10 pounds.
And, even though the reduction of calories leads to a slowing in the level of metabolism and loss of muscle mass, the protein in the diet, on the contrary it helps in speeding up the metabolism and protect your lean muscle mass. About 1,000 people were involved in the research, the study of the different diets. As we have seen, a diet with a high content of protein, have a much greater effect, as it prevents the loss of muscle mass, and speeds up the metabolic processes.
Gene research has shown that 67 per cent of the population, it is preferable for the protein in the diet and weight-loss.
Conclusion: the Proteins that inhibit the sensation of being hungry, speeds up your metabolism and prevents you from losing muscle mass.
The pros of a high protein diet
In addition to the fact that protein helps to reduce your excess weight, it has also, and more to have a positive effect on the body.
- The increase in muscle mass. The combination of a high-protein diet with loads of loads of work, it helps to build lean muscle mass.
- The reduction in the loss of muscle mass with age. Over the years, most of the people lose their lean muscle mass. The use of protein cocktails can help prevent the loss of muscle mass in healthy men of advanced age, as well as those of you who tend to lose muscle mass in connection with any type of disease.
- The strengthening of the bones. The protein in the diet can help prevent osteoporosis, which is often found in women. Previous studies have shown that a diet that includes protein from animal sources, helps to reduce the risk of disease by 69%.
- The ability to speed up the healing process of the cold sores. The use of protein, helps to enhance the process of wound healing after surgery or an injury, including pressure sores.
Conclusion: this is the Protein that helps build lean muscle and keep it, protects bones from osteoporosis, and promotes regeneration of the skin.
The protein in the diet each and every day
There are many different opinions as to what should be the standard of the protein.
It is believed that the daily requirement of protein should be around 0.8 grams per pound of body weight. With a weight of 60 kg, the rate of protein is 48 grams per day.
Even though this may be, the amount of consumed protein to prevent a shortage, many of the nutrition and believe that it is not sufficient for the maintenance of the vital functions of the body.
With increasing age, however, your body needs more than protein, and if you don't want to lose the muscle mass, you should consume around 1.3 grams per pound of body weight.
In addition to this, it is the protein in the diet, which gives it consumed 1.6 grams of protein per pound of body weight, yields the best results: to reduce weight, and protect muscle mass.
And here it is, the increase in the consumption of most of these numbers don't already give a great result. A group of men, the use of the 1.6 grams of protein per pound of body weight, showed the same results in building lean muscle mass, as a group, using 2.4 grams. When the weight loss got easier and the faster it is in the first group.
Protein diet for weight loss , it necessarily must include, at 1.2−1.6 grams of protein per pound of body weight, and from 20% to 30% of the diameter of the intake of energy should be from protein. Thus, the protein intake for a man weighing 60 kg, from about 72-90 ounces.
It is important to allocate an adequate intake of protein throughout the day. Don't have to make the most of the rda for one meal. The best option is to take in protein at every meal, your body will use it in the most efficient manner.
Departure: daily protein intake should be of about 1.2 to 1.6 grams per kilogram of body weight. This is the amount of protein to hasten the loss of excess weight and protect the muscle mass of the changes are related to age.
Single of the protein in the diet
Adhere to this menu, in fact, very simple to do, just how easy it is for you to adapt to the preferences and tastes of the individual.
For example, if you want to pay attention to your blood sugar levels, you're perfect, diet low carb with a great protein content. Or, do you need to take care of the milk and milk products, so it helps to come back to the protein in the diet. Even the vegetarian menu could be enhanced to proteins, including such products as eggs, legumes, and vegetables.
To get you started:
- Type in your diet. You start to take your daily. You can record the data manually, or use a special program on your cell phone or computer. These programs typically have a broad base of products and the ease of keeping track of all of the phases of the diet.
- You know your rate of protein. On the basis of their weight, find out how much protein you need in a day.
- Respect to the balance of the protein. Includes a simple menu to a diet rich in protein to products that contain amino acids and well-balanced.
- Pay attention to the lower limit of normal for the protein. Even if you don't adhere to a diet, do not forget to include in your diet to a minimum allowed of protein. On average, this number is around 30 grams.
- Be aware of the biological value of food protein. Please Note, meat products, milk and milk products, eggs, just because the products that are of value. And here is processed meat (bacon, ham, salami) should be avoided.
- The supplements for proteins, vegetables, and herbs: do Not forget the vegetables, herbs and fruits.
Conclusion: so, to compute Correctly the rate of the protein.
Protein diet menu for 7 days
The menu is designed for the consumption of about 100 grams of protein a day. If you want to, you can make changes in your diet according to your needs.
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Breakfast: omelet of 3 eggs, cereals, chunks of peanut butter in the dough, pear.
Lunch: green salad with cheese, mild (1 avocado, 100 grams of cheese, all the herbs (to taste), orange.
Dinner: 170 grams of beef steak, zucchini grilled, with a little bit of the potato.
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Breakfast: Smoothie prepared on the basis of the coconut milk with the addition of fresh fruit and a scoop of dry protein.
Lunch: - boiled or hard-cooked salmon (about 115 grams), scented with any of the vegetation, and butter, and an apple.
Dinner: chicken / chicken (115 g) vegetables, and legumes.
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Breakfast: porridge oats 100 to 150 grams of yoghurt, a little bit of nuts.
The hotel have 115 grams of chicken with avocado and red pepper, and peaches.
Evening meal: beef roast with unrefined brown rice.
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Breakfast: tortilla 3 eggs, cheese, black olives, tomatoes, and red bell pepper, orange juice.
Lunch: stew beef with the non-refined brown rice.
Dinner: 115 grams of flounder with lentils and broccoli.
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Breakfast: cheese made from raw milk (150 to 200 g) with apple cider, cinnamon, and a handful of nuts.
The hotel have 115 grams of salmon, baked with vegetables, toast.
Dinner: burgers, chicken, pumpkin, fresh fruit.
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Breakfast: frittata as of 1 egg, 30 grams of cheese and a potato (cut into thin slices)
Lunch: chicken burgers with pumpkin and apples.
Dinner: shrimp and beans (not more than 1 cup), onion, red pepper, sauce, guacamole,
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Breakfast: pancake on a protein, a cucumber, a handful of nuts
Breakfast: plain yogurt with fresh fruit(lemon) zest, and almonds.
Dinner: 170 grams of salmon, a vegetable stew.
A simple menu for a high protein diet for a week and it should be changed.
Cons of high protein diet
According to the protein in the diet of each and every day, it is not a threat to a large number of people, and it does not lead to any serious diseases. It has been shown that a loss of excess weight in people with a diagnosis of diabetes or an early stage of renal failure has occurred, without any negative side effects to the kidneys. However, people who have already been diagnosed of kidney disease is moderate, it is advisable to reduce the protein intake.
- The protein in the diet may cause stones in the kidney disease. This is, to a large extent, how much of the protein is from animal sources.
- Also, if you have kidney disease, it is necessary to consult a doctor before starting the diet.
Conclusions: the Protein diet, each day, require a consultation with a doctor, if you experience any of the disease.
To sum it up
Protein is an extremely important nutrient for our body.
The protein in the diet helps to reduce your appetite, increase lean muscle mass, losing excess weight, and it also slows down the aging process.
In order to obtain maximum results, you should distribute your protein intake between meals, eating food that is rich in all the amino acids, and the balance of the menu is to include a useful in fats and carbs.