The most effective and widely accepted by experts are the protein diet weight loss. A high protein diet consists of lean protein and a small number of carbohydrates.
The concept of a protein diet weight loss is to facilitate fat burning, increase muscle mass while increasing the feeling of satiety. Since the protein is high in amino acids, it increases muscle growth.
The protein is also slowly digested, so it gives you a feeling of satiety for a long time. Here are a few more advantages of such nutrition for protein diet weight loss and fitness results.
No other dietary programs will increase muscle mass and strength in the same way as a protein diet. You see, the muscles are made up of protein. Eating protein-rich foods means that your body can produce more muscle cells. A diet rich in protein is recommended for building muscle mass, and with more muscle comes more strength.
Exercising muscles can lead to damage to muscle tissue. Damaged tissues are replaced with new ones in the process called protein synthesis. If you do not get enough protein, when you exercise, the damaged muscle tissue is not restored quickly enough. A diet high in protein provides more strength and energy and also gives a beautiful sports body.
Loss of fat.
Studies show that a protein diet leads to effective fat burning. This works great especially if you combine a high protein diet with exercise. Burning accumulated fat is the best way to achieve long-term weight loss.
Whimsical diets and quick weight loss programs tend to depend on weight loss of water, which gives weight reduction. However, as soon as you return to your habit of eating, you will return all the lost pounds (or rather a water, and fat does not go anywhere). Worse, strict diets cause the body to process muscle tissue to obtain energy. This leads to loss of muscle mass, exhaustion and severe fatigue.
A protein diet does precisely the opposite; it helps to burn fat for sure weight loss. This diet injects into the body a large number of amino acids to maintain the existing muscles and promote the development of new ones. Since protein-rich foods have fewer calories, the body will absorb the stored fat. This type of nutrition also leads to reduced stress and fatigue.
There is a reason why you do not feel hunger so quickly after eating after eating protein, then after eating other foods. Digesting food with a high protein content takes a long time. When the stomach is full, the level of the hormone hungry ghrelin is normal, and you can avoid its sharp jumps. This leads to an extended feeling of satiety. Also, a diet high in protein reduces the sense of dissatisfaction compared to a diet low in protein.
Protects against aging muscles
Conceivably one of the most important benefits of a protein diet is the fact that it helps to keep the muscles from aging. Muscle tissues are destroyed over time. This is a regular part of aging. As the muscles break, you feel more tired, fatigue and energy levels are falling as well.
A diet high in protein combined with regular exercise is a panacea for muscle degeneration. When the body receives all the amino acids necessary for the recovery and regeneration of muscle cells, the energy level remains stable. Regular exercise keeps the muscles strong at any age. Studies show that a protein diet reduces the risk of osteoporosis and other age-related disorders.
To products with a high protein diet and minimum amount of fat and carbohydrates are:
– lean meat;
– fillet of chicken, turkey, rabbit;
– the leg is lean;
– cottage cheese;
– egg whites;
– fillets of white fish;
– Protein drinks.
When protein diet is observed, it is mandatory to consume a large number of vegetables (especially potatoes and pumpkins) and fruits, as well as cereals, pasta, oils, legumes, nuts.
In what quantity and with what frequency do you eat when you are on a protein diet?
When a diet high in protein amino acids from protein in food is converted and used as fuel for the life of the body, this is the reason for increased protein intake. In men, the dose is from 3 to 3.2 grams and in women from 2.7 to 3 grams of protein per 2 pounds of body weight. At 100 pounds a person should take up to 330 grams of protein, divided into 7-8 servings (including protein drinks). The frequency of food should be from 6 to 8 meals a day.
Ways of cooking for a high protein diet?
Products such as meat should be heat treated. Smoked products should be excluded from the diet. Vegetables are eaten raw, at least cooked steamed or stewed in their own sauce.
What kind of training will be most effective in accordance with this diet?
In connection with the onset of ketosis and low blood glucose, the most effective and safe for health is a short aerobic 2-3 workout per week. Strength training is highly undesirable.
How will a diet with a high protein diet affect health?
A protein diet is a system of nutrition in which rapid weight loss occurs. With the duration of this diet from 3 to 6 weeks, you need a rehabilitation period of 4-6 weeks after this diet. The problem with a high protein content in the body is the maintenance of insulin levels, which are essential for the recovery of muscle fibers after exercise. Therefore, this system of nutrition is not suitable for people who suffer from insulin deficiency.
Example of protein diet menu:
Replace breakfast with a protein cocktail. This cocktail is made from whey protein or a mixture of carbohydrates and proteins added to water and ice.
Usually, you are allowed a small snack between breakfast and lunch. High fiber varieties are recommended, such as fresh fruit, raw vegetables with hummus or nuts and seeds.
Most plans recommend a full, healthy lunch to fill you with energy. Salad with spinach, avocado, sliced almonds, chickpeas, cranberries and diced chicken or grilled salmon with balsamic vinegar, will increase your strength and keep regular digestion.
Enjoy another small snack – perhaps a handful of almonds, unsweetened yogurt or a hard-boiled egg.
Often a cocktail is recommended for dinner. Connect it to a carbohydrate snack, such as an apple, blackberry or dried beans. These options can prevent hunger and help you sleep better.
This is because carbohydrates help the body produce serotonin and melatonin, which are essential hormones for a restful night’s sleep. Make sure you drink lots of water while on any protein diet.